Two days ago, I got a Blood Lactate Test done at Phase IV (www.phase-iv.net), my future personal training facility. It basically is a test of my blood in various workout intensity stages on the bike, which shows what is happening inside my body during exercise, and provides the data to create accurate heart-rate training zones. This is supposed to allow for 100% productivity from my workouts and maximizes fitness outcomes. I decided to take this test because i have always had higher-than-average heart rate. The examiner suggested that I focus on training longer for now at low intensity. I'm supposed to wait a week to get all the nitty gritty of the exam, so I'll share that with you when i get it. I've decided to train smart and be injury-free in 2008, so this is my first step toward my resolution!
So.... today, for the first time in months I will do a semi-brick to add to my workout duration. I will do my running program (now doing 4 mins run x 2 mins walk, 3 times) and then jump in the pool for a 30 minute easy swimming (mostly drills). Then I will do nothing but rest and eat healthy for the rest of the day. It's always after the workouts when i overextend myself and run errands or go out with friends I turn into a pumpkin the next day. I know that i have plans to go out with friends both Sunday and Monday so I have to save my energy up for those two days. Planning ahead is one thing i learned from managing my energy levels...people take our daily activities for granted, but man do we (FM patients) know how hard it is to even get all our errands done on the weekends.
For the next week, my work out will be continuing the running program at 4'x2' 3 times (10 minute warm up and 5 minute cool-down, please don't forget warm up and cool down!), mixed with some spinning (upgrate to 60-75 minutes, easy) and swimming. And of course do the daily stretches and strength exercises. Hopefully, once I pass this level of running I will start 5 minutes of running 4 times next week, and on and on...
The year is coming to an end - and a new year is beginning. I wish you all very happy new year and continuing healing in your lives. Thank you for everyone that has been sending me emails to keep me encouraged and thankful. You all keep me motivated and inspired! I pray for your health, happiness and courage to keep fighting this nasty nemesis, but also remember that we have the power to control this illness even if it is to a limited degree.
Ok, off i go to the gym... Hope you are going for a walk around your neighborhood today!
*God Bless*
Saturday, December 29, 2007
Tuesday, December 11, 2007
**Stretching, Strength Training and Run/Walking....**
For the past two weeks, I have been trying to manage all the stretching and strengthening exercises for my injuries, along with the progressive running program i've been prescribed, as well as squeezing in a bit of easy spinning and swimming in between. The workouts have been fairly easy, although finding the time to do everything has been challenging. Here's an example of my weekly workout plan:
Monday: rest day
Tuesday: Yoga/Stretch
Wednesday: Run/Walk program (10 mins walk - (3mins run x 2mins walk)X2 - 5 min cool down) Thursday: Stretching, strength training
Friday: Bike
Saturday: Run/Walk Program
Sunday: Yoga or Swim (or both but hasn't happened yet)
Next week my run/walk program will be longer in running minutes with more frequency, and it will keep moving progressively for the next 3 weeks. hopefully by then i can start running further distances, because I do have that half-marathon i signed up for (Feb 3rd). Yauuuza.
Once i start training for my triathlons full time (when will that be, i don't know yet), I know i have to still make time for all these stretches and the occasional yoga, because without them I will most likely get injured again. Right now I'm making my stretching and strengthening exercises a habit of mine so that i won't forget them later. We tend to overlook stretching especially when we're running around trying to get training done while working full-time, but now that i've learned my lesson i can't afford to really let that go in my daily training routine.
I'm learning that patience and persistence is key to a full recovery from an injury. It has been pretty trying lately for me, as I have been anxious to start training again and yet my body hasn't been following my desire to pick up the pace. I am looking at the progressive running sheet and going "ok, all i can run is a total of 6 minutes?" but i know i have to go by the rules or else i'll regret it later. my back and hips tighten up only after that short run, so i know i should be following the rules - and every time i feel more tightness or pain i get frustrated and scared but even that i have to fight and tell myself that it's just part of the process. I will get better. I will be done with my injuries. It will happen.
By the way, yoga has been tremendously helpful for me - i got a Yoga for Athletes DVD for $25 instead of going to those expensive classes - the clicking in the shoulders subsided greatly. my hamstrings have loosened up a lot too since i've started Yoga. Actually, the creator of this DVD, Kim Fowler (http://www.go2yas.com/yas_about_kimberly_fowler.asp) is an amazing woman that overcame both a tragic accident and brain cancer and got back into racing again through practicing yoga. Read her story. Every time i start feeling tired of carrying around this injury, I think of her and shut up. :)
I can do this.
Monday: rest day
Tuesday: Yoga/Stretch
Wednesday: Run/Walk program (10 mins walk - (3mins run x 2mins walk)X2 - 5 min cool down) Thursday: Stretching, strength training
Friday: Bike
Saturday: Run/Walk Program
Sunday: Yoga or Swim (or both but hasn't happened yet)
Next week my run/walk program will be longer in running minutes with more frequency, and it will keep moving progressively for the next 3 weeks. hopefully by then i can start running further distances, because I do have that half-marathon i signed up for (Feb 3rd). Yauuuza.
Once i start training for my triathlons full time (when will that be, i don't know yet), I know i have to still make time for all these stretches and the occasional yoga, because without them I will most likely get injured again. Right now I'm making my stretching and strengthening exercises a habit of mine so that i won't forget them later. We tend to overlook stretching especially when we're running around trying to get training done while working full-time, but now that i've learned my lesson i can't afford to really let that go in my daily training routine.
I'm learning that patience and persistence is key to a full recovery from an injury. It has been pretty trying lately for me, as I have been anxious to start training again and yet my body hasn't been following my desire to pick up the pace. I am looking at the progressive running sheet and going "ok, all i can run is a total of 6 minutes?" but i know i have to go by the rules or else i'll regret it later. my back and hips tighten up only after that short run, so i know i should be following the rules - and every time i feel more tightness or pain i get frustrated and scared but even that i have to fight and tell myself that it's just part of the process. I will get better. I will be done with my injuries. It will happen.
By the way, yoga has been tremendously helpful for me - i got a Yoga for Athletes DVD for $25 instead of going to those expensive classes - the clicking in the shoulders subsided greatly. my hamstrings have loosened up a lot too since i've started Yoga. Actually, the creator of this DVD, Kim Fowler (http://www.go2yas.com/yas_about_kimberly_fowler.asp) is an amazing woman that overcame both a tragic accident and brain cancer and got back into racing again through practicing yoga. Read her story. Every time i start feeling tired of carrying around this injury, I think of her and shut up. :)
I can do this.
Subscribe to:
Posts (Atom)
