Tuesday, May 10, 2011
I've done the Rookie Running plan 2 days this week, taken a new tai chi class that will meet twice weekly in addition to my regular weekly class, started really reading the feedback from my nutrition tracker (too much fat, protein percentage can be increased), and started going back over my notes from the past few months to see how I can lose the pounds that have crept back again. I'm trying to remember "lifestyle" and to fuel my body so I can run the 5K races and not bonk, and trying to resist some of those Atkins-type diets that sends people into ketosis but result in weight loss from water loss.
David Goggins is the first picture on my page and my inspiration, and his advice (which ironically he didn't follow himself, LOL) is to follow the 10% rule - increase your miles or minutes by 10% each week so as to avoid burnout or injury. So as I increase my activity, I promise to watch for signs of burnout and to plan rest into the week as well.
The current Runners' World magazine has a feature article that outlines ten signs of burnout and a need for more rest. These include:
-losing weight from the previous day
-elevated resting heart rate in the morning
-inadequate or disturbed sleep
-dehydration, indicated by dark urine
-low energy level
-illness and problems with the immune system
-injury or pain
-poor performance in a workout
-drop in oxygen saturation (in my case, I'll be monitoring my fitness test or VO2max on the elliptical for decreases - which in fact, has happened).
Of these red flags, RW warns caution if 2-4 of these are present, and danger if 7 or more are present.
I'm focused on reaching my goal weight this year. Whatever I need to adjust, I'm willing to do. I want to be fit more than I want to be thin. I'd rather run a half marathon than wear a size 6.
So I'm still going...like the turtle against the hare, and like the Energizer bunny.