Tag Archives: rest

DAMY weeks 3&4, training week 4 and a new oatmeal. Oh my!

Clearly, it has been too long since I wrote, as there is much to update. As this is fairly self-serving, I am sweetening the deal with a new ‘Oatmeal of Awesomeness‘ at the end. I betcha can’t wait.

DAMY weeks 3&4

So.. DAMY weeks 3 and 4. These have been HARD! Week 3 I could not understand why I was feeling hungrier… why I really needed a late night snack… then along came TOTM. So, that would explain it, then. It made me flake out on one workout. Week 4 was hard for a different reason: I received some extremely sad news early on, which threw me a bit of a curve ball. Then, I got bitten by a fire ant and discovered I am extremely, anaphylatically allergic to such things. Even just one bite. 2 steroid shots (one not being enough, apparently), a Benadryl shot, several steroid tablets and an additional bottle of Benadryl later we can safely say: Ants: 1 Lekki:0. I HATE steroids. Yes, they let me live (which is indeed a benefit), but they also make me grumpy, paranoid and mess with my appetite and sleep (up the former, drop the latter. Boo). They also utterly inhibit my ability to repair from sports (just at a time when I need sports to chill me out).

Then work went crazy with my K99 score coming back ‘on the border of funding’ (the right side of the border for last year – but who knows what this year will be?). It was so anti-climactical, and disappointing, and frustrating and exhausting. So… it has been wonderful to be on DAMY (surprisingly). I have had 2 weeks of healthy, tasty meals planned and prepared that I have got to eat without thinking about them. No stress. I have also (due to a dip in sports – see below) been able to focus on the journey to a healthy body and mind, and look long-term, rather than focus on every day, and every minutiae. Huzzah!

So, those stats. Starting / after 2 weeks / after 4 weeks:
Weight: 143.5 lbs. / 138.5 / 135.5

Chest: 38 / 37 ” / 37 ”

Waist: 30″ / 29″ / 28″

Hips: 38″ / 37″ / 37″

So, I lost 3 lbs in the last two week, for a grant total of 8 lbs in 4 weeks and am very happy. I am much more toned and looking forward to starting on weeks 5-8 (phase 2).

Training for Tough Mudder – week 4.

Hmmmm…. in terms of achieving my goals, this was an utter disaster! With exhaustion, hospital visits, inhibited recovery and all the goal of: “To just do it and not stress about it” – i.e. follow the plan. Yeah. Well, plan and actuality went like this:

Thursday:  DAMY weights A, 45 min kickboxing – DONE!

Friday – DAMY HIIT on the track (yuck) – Changed. Dropped due to TOTM exhaustion

Saturday – Steady state (5K, running for Diabetes) and DAMY weights B – DONE

Sunday – REST (double yuck) – Changed due to dropping Friday. Did a trail run: 1.5 miles uphill, jog back down. Stretch. Repeat. Took me about an hour and half (!)

Monday: Steady state cardio (5K run if knees OK, dreaded elliptical if not) + weights (workout C) – Changed Dropped due to allergy! Too many shots, too much need to recover. Like Friday, I sat on my lazy butt! I actually did this Tuesday.

Tues: DAMY interval training with bodyweight exercises – Changed, as was doing Monday’s workout. I did this Wednesday.

Weds: REST – changed as I was doing Tuesday’s workout.

So, I did not stick to the plan at all! And it has knocked my week 5 training plan out, as I tried to workout on Thursday, but dearly needed a rest. Hmmm. Actually, an accumulation of all the above: I seriously need some rest for body and mind. Tough Mudder is 4 months away: I have some wriggle room. As long as I keep my long runs up, I should not lose too much fitness. That being said, here is my

Week 5 plan:

Thursday:  DAMY weights A, (DONE!)

Friday – REST (yuck) –

Saturday – Steady state 6 mile jog

Sunday – Steady state cross train (30 min trail run; 2 hour hike); weights DAMY B

Monday: 30 min interval run; Weights DAMY D (legs)

Tues: REST

Weds: Steady state (4 miles); DAMY C.

This is not ideal, as it misses out a lot of my HIIT. But, I think I have to sacrifice that for r ‘n’ r and hope it makes me come back stronger. Next week we have my first trail run 🙂

A new Oatmeal.

Mmmmm…. this is so good. Definitely worth listening to that one giant moan for 🙂

Apple crisp Oatmeal:

1/2 sharp green apple (like granny smith)
1/2 cup oats
1 1/2 cups Water
1/2 scoop Vanilla protein powder (I use ON casein creamy vanilla)
cinnamon to taste
1/2 tsp all spice
toasted pecans

Bring water to the boil. Stir in oats. Grate in apple and stir. Stir in cinnamon to taste and all spice. Let cook for 4 minutes, stirring all the while. When cooked, stir in protein powder and add water to desired consistency. Top with walnuts. Enjoy the deliciousness. It tastes really like the artificially flavoured versions, but is pretty ‘clean’. The apple adds a nice texture too.

Advertisements

(Cross-) Training for Tough Mudder – Week 3

This week has brought a whole load of new challenges, which I am taking as a good thing. I hurt my knee, and determined not to follow down my usual path which normally leads to 6-12 months off running, I decided that I should formulate a plan of action that involved cross-training, icing, myofascial release, and rest. I wrote about how hard the rest was, and indeed, that was the main challenge. The next challenge was to actually cross-train and do shorter ‘running’ activities where permitted. I hate the cardio machines (elliptical / bike), I hate the dreaded track at UAB (it is a great indoor track, but running around that like a hamster in a wheel when I am used to being out and about in AL? Nay thank you), and I hate ‘shorter’ workouts – I like to feel pushed and tired. It was also hard to keep eating a full diet when not working so hard (I need all these calories? Really? Who knows? But you need the whole grains to repair, and the fatty acids for anti-inflammatory, and the fruit / veg for the vitamins and fiber etc otherwise you won’t be back in finest form. Sigh). It’s a lot: designing a training regime that I won’t enjoy that much, and sticking to it, and not overdoing it, and not panicking at all the training advice I read online etc. So, I did what I did when I found I was unable to follow my own eating advice, and was 25lbs heavier: handed it over to someone else.

Amy Layne of course! My DAMY health diet plan comes with a workout plan, which I was semi-following. I decided just to follow it completely, for at least one week, and complete that, and only that. No more, no less, no excuses. As I was planning my exercise diary for the week, I realised that I was shuffling the days and workouts around to fit my life (meetings, social events etc), and I realised that while this may generally be a good tactic for getting exercise and training done, it is not what I do with my diet. I stick to that, and fit my life around it while in a weight loss phase. I don’t ‘shuffle meals around’ or move timings on the basis that ‘it all evens out’ – I eat what DAMY plans when it plans and feel good. So perhaps just for a week, I should prioritize my exercise / training like that. I don’t know – I don’t do it now, so maybe I will learn something.

That being said, it is not that easy to follow someone else’s exercise plan, especially when it doesn’t feel like *enough*. I thought about how I was going to get over that mental barrier, and decided I would get over it with the same advice I give people when they have to get over the mental barrier of starting a new plan that feel too much: I tell them to

(1) Plan, and write it down

~Well, that is easy enough

(2) Make space in their diary

~Well, I am doing the opposite, making sure my diary is too full to run for 1.5 hours a day (it helps that work is beyond busy at the moment)

(3) Make goals

~See below 🙂

(4) Focus on the changes in their body every time they complete a session: how good they feel, how they are toning up / bulking up / slimming down / doing more (whatever they delineated as part of 3)

~Similar, but I am focusing on different changes: on how rested I feel, on how quickly my knee stopped hurting, on how powerful my legs feel when they are not tired for running most days

(5) Think long term, think about the long term changes and don’t sweat the fact that they seem slow in coming. Focus on enjoying the journey

~Same deal. Don’t stress about a drop in fitness (which shouldn’t happen anyway) when I purposely left a long time between starting training and my race. Don’t sweat about slowing down weight loss when there was plenty of time to reach my 15 lb goal. Enjoy feeling rested and energized (in a different way to how exercise energizes me).

So…. long story short, this was supposed to be my training:

Thursday:  45 min kickboxing

Friday – am: Timed 5K. Goal: Speed Pm: 20 minutes weights (DAMY workout)

Saturday – light hiking

Sunday – 6 mile run. Goal: Endurance

Monday: am: 4 miles HIIT. Pm: Weights (20 min DAMY workout)

Tues: More rest.

Weds: am: 4 mile jog; 4 mile HIIT Pm: Weights (DAMY leg work out)

It became this:

Thursday:  45 min kickboxing – DONE

Friday – am: Timed 5K. Goal: Speed Pm: 20 minutes weights (DAMY workout) – DONE

Saturday – light hiking – DONE

Sunday – 6 mile run. Goal: Endurance – DONE

Monday: am: 4 miles HIIT. Pm: Weights (20 min DAMY workout) – CHANGED: Pm: weights and DAMY HIIT on the bike

Tues: More rest. – DONE. Hated it most of all the workouts 🙂

Weds: am: 4 mile jog; 4 mile HIIT Pm: Weights (DAMY leg work out) – CHANGED: DAMY HIIT, 20 mins of track (with 5 mins warm up cool & down), weights.

Next week looks a little different, as it is day-by-day exactly as DAMY ask! It goes like this:

Thursday:  DAMY weights A, 45 min kickboxing

Friday – DAMY HIIT on the track (yuck)

Saturday – Steady state (5K, running for Diabetes) and DAMY weights B

Sunday – REST (double yuck)

Monday: Steady state cardio (5K run if knees OK, dreaded elliptical if not) + weights (workout C)

Tues: DAMY interval training with bodyweight exercises

Weds: REST

My goals are:

-To just do it and not stress about it.

-To not sneak in a ‘extra quick jog, shush no one will know’ while I am returning after resting my knee. 🙂

-To complete the (very boring) myofascial release three times this week.

R-E-S-T-T-T find out what to means to me…

“Runner have to understand that they won’t be fat by Thursday and or lose their fitness by Sunday”

~Janet Hamilton, exercise physiologist

 

Pain. Pain is what rest means to me. So, I went for my long run on Sunday (not that long… it’s only been a while) and loved it. I really wanted to continue, but decided not to. Came back feeling great, actually stretched properly (with my personal-trainer-certified husband guiding me no less) and ate some lunch. Then, up kicked the old knee pain. I blame my running schedule, which several people mentioned might be too much, but I stuck to because I downloaded it from a reputable source.

Knee pain has kicked up before, I have had custom orthonics made, scans, doctor visits, osteopath visits, painkillers, anti-inflammatory and so on. It has always defeated me, and my running, in the end.

Why? Because when I start to run again, things normally go like this:

-Start couch to 5K. Take it slowly (sometimes completing the 3 month program in 6 months).

-Mostly dislike the program, but stick with it, skipping the odd workout and adding in a few others (kickboxing, weights, boxing… whatever).

-Get to the end, run 5K. Love it.

-Get the bug.

-Scream ‘I am a runner’ and immediately start clocking up serious miles.

-Get painful knees.

-Try to run through them

-Don’t run for 6-12 months

Repeat.

 

“The definition of insanity is continuing to do the same thing over and over, and then expecting different results.”

~Einstein (probably)

So, things have to change. I did some reading. OK, OK, I fairly obsessive, I did  A LOT of reading. I need immediate rest, with regular icings and NSAIDs, lots of stretching and myofascial release. Then I need to drastically cut back my mileage: running long runs only every other week, and being careful of too many sprint sessions. The lack of mileage means I need to cross train, which will have the additional benefit of giving me more workout time to build up my leg muscles to stabilize my hips and knees. I can do all this. I hate icing my body, but I can do it. I can cross train – I had a mental block about doing it, and using the bike not the track for my HIIT, but I did it (and was worn out), I can swim if I have to (I love it but the endless hair washing), I can even use the dreaded elliptical. I can remember to take my NSAIDs and I can (just about) suck up less long runs (especially if I get another bike and can go for long bike rides).

 

But. I. Can’t. Rest. Or, more accurately, I can, and I will until this seems healed, but I hate it. No more active rests (Just a quick hike! Just keeping a friend company for 20 mins on the track! Just a zumba class!). Nothing. But sitting, for a while day, with zero wear and tear on my knee. I literally spent ages yesterday staring forlornly out of the window thinking how nice a run would be. Today I had to restrain myself from ‘a quick 20 mins’ on the elliptical. I have no fitness goals I have achieved today, no nice tired legs, no remnant endorphins to love off. Meantime, I have seen all my friends’ status updates about their gym visits, their progress and how much they loved their run. I have read their blogs about how today was perfect.

Sigh. I do know that there is a positive spin on this: I have some more time to get things done. It is indeed a challenge to learn to enjoy rest and eat well for rest so that you do repair and recover. Mental fortitude is required for all the stretching, massage and rolling. It’s semi-fun to look up alternatives. I will probably end up a better athlete for more weights, and some more cross training.

But none of that compares to a lovely long run… Soon…. soon.