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Overexercising?

Thursday, January 27, 2011

Today was a lot like yesterday except yesterday I actually did some sort of workout. Yesterday was a run day and since I won't miss out on my runs I went and I struggled through it. Unlike my usual run days I did not come home and burn another 100 to 200 kickboxing with the Kinect in fact I didn't do anything else when I got home. I figured "well I did my workout and that's what counts I'm tired and I don't want to do anymore so I'm not." However, I did feel guilty and kept thinking about it the entire day. So I went to bed early figuring I was just tired and needed a good night's rest.

Today is a non cardio day and while I usually do some in addition to my strength training I did not. I didn't want to I'm just too tired. I was in a better mood when I woke up and felt more energetic today but I've been very stressed about tomorrow's run that I just didn't do much of anything. One thing I did do is read an article here on Spark about overexercising. There were several symptoms including fatigue (been tired for days), headaches (hmm yep had one of those for a few days now), and losing interest and motivation in exercising (yeah that's why I'm writing this). One of the causes of overexercising....trying too much too soon, going from a sedentary lifestyle to working out 45 minutes per day for 6 or 7 days per week. Wow yeah that sounds like me. In fact many of you told me I was probably tired because I wasn't taking any days off. I started this on the 3 and have taken one day off completely and that was last Sunday.

I was fine until my running started suffering. I figured I could fight through fatigue and force myself to workout even if I didn't want to but not at the cost of my running. I have no problem working out everyday obviously but I'm thinking that maybe that's not what's best for me right now. I'm wondering if maybe I should go back to the original setting and just do my runs 3 times per week and not do any other cardio and just do my strength training 3 times per week. I don't know that just seems like I wouldn't actually be doing anything. I know I would still be burning more calories than I take in because I burn more than I eat just living. I would still be able to lose weight right? I don't know I'm so confused as to what I want and what I should do. I WANT to run. I WANT to lose weight. I NEED to stop being so tired, irritable, and on edge. I HAVE to be careful and not injure myself as I can't afford to go to the doctor. I HAVE to find a balance between what I want and what I need to do. I know everyone is different but how do I find what is right for me without overexercising and still be able to lose weight?

  
  Member Comments About This Blog Post:

BAILEYS7OF9 1/28/2011 4:30PM

    If your tired as you say, your body is saying I need a rest. Give it a rest day. It's okay! You can pick it back up where you left off and see how that goes. If you are still tired, then you are doing too much. Do 1/2 the amount of cardio on non run days that you are doing and see if that helps.

Eventually, your body will catch up and not need the rest time or you won't feel tired and you can bump the cardio back up on the non run days.

When the weather is nice, I would do my runs, then power walk in the afternoon..even on a day I ran. I wouldn't power walk as fast as the non run days, I realized this and didn't push it.

hang in there!

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NATPLUMMER 1/28/2011 9:53AM

    I would try going back to your original plan of run 3 days and do strength 3 days. See how you feel. Once you get back to feeling great again, you can start adding a little more cardio.

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DORIS32 1/28/2011 7:28AM

    Sometimes your body needs rest to build mucles as much as it needs exercise. It needs time to work at building the muscle, so resting is needed like every 3-4 days - especially if you are working hard.

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GABBIEGIRL614 1/28/2011 12:21AM

    Girlie, it's going to be okay. I promise. I don't know how, but I do know it will be. I think what some of the other posters have said could be helpful to you. Maybe try some "active rest" a couple days a week....yoga, pilates, a gentle walk, something to keep you muscles moving, but nothing intense.
I know I'm running three days a week and doing zumba the other three (one full and complete rest day a week) but to me, Zumba is relaxing. Yeah, I'm working my tush off, but I'm laughing and smiling the whole darn time. Oddly, zumba days are my "easy" days. On Saturdays, I'm starting to pick up a pilates class after my zumba class. I've taken pilates before, and it's a nice, relaxing, less "intense" work out, but still burns calories and builds lean muscle.
You're my cheerleader, girl! Don't give up hope or faith. If running is the most important thing to you, then ease up on the rest until the "frumpy grumpies" go away. They will, and then you'll be smokin' six days a week again.
This too, shall pass. I promise.
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HEALTHYMAMA115 1/27/2011 11:49PM

    Your body does need rest. Maybe run 3 times a week and take a walk for another two days? Then maybe try taking 1-2 days completely off and see how you feel. The most important part is to listen to what your body is telling you. Sounds like it is telling you that you are overworked and need to rest. Good luck, whatever changes you decide to make. emoticon

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JUNEPA 1/27/2011 11:43PM

    Do you have any low-impact cardio you can do? I am an indoor rower, low-impact and very good cardio and calorie burning exericise. Swimming is also good and biking. I run the Galloway method, not more than 3 days a week, but do other low-impact cardio for more of a calorie and conditioning burn.

Just in case you are interested in considering an alternate way to train, I like this system better than C25k because C25k starts with intervals but eventually trains you to run the whole distance while Galloway you always run intervals, I have improved my personal bests and stayed injury-free using this method, plus it is very friendly to start up again when you stop for a while for whatever reason

http://www.jeffgallow
ay.com/training/5k.html



Comment edited on: 1/28/2011 12:13:12 AM

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MAGGIE805 1/27/2011 11:17PM

    It's ok to pull back a bit and just walk, or yoga. I learned it the hard way when I became frustrated with myself for not being able to accomplish wk1 of b210k after getting through c25k with no problems. Sometimes it's just our bodies way of telling us to "slow down". It's frustrating, for sure. But you don't want an injury that will put you off from running for awhile. With lot's of rest, your times will get better and you will be less frustrated.



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MISSLISA1973 1/27/2011 11:06PM

    I'm inexperienced and don't have a solid answer for you, but the best advice I can give is that it is trial and error. If you are tired, rest. If you are lethargic and lazy, that's different. If you are legitimately tired, rest. Listen to your body. If you think you are doing too, you probably are. Pull back a little, get some rest, then ramp back up a little but not as much as before. Make sure you are eating a healthy diet and drinking plenty of water. Also, you may need to focus less on exercise and think about stress management instead. Stress can definitely cause lots of fatigue. I hope this helps!

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JACRBUNCH 1/27/2011 11:00PM

    You just described my week. I too came to the conclusion that maybe I am doing to much too soon. Thanks for sharing.

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Ugh What's Wrong with Me?

Wednesday, January 26, 2011

For the past couple of days I have felt sort of out of sorts. I am having mysterious aches (not real pains by any means), irritating cravings, have been exhausted, and just don't feel like moving. It started yesterday during my customary non-cardio day cardio workout. I like to work out each day on the Kinect and I usually do Kickboxing. Yesterday I decided to try and something new and I was just not feeling it. I didn't have the energy or really the desire to go all the way through. So I figured well if its not broke then don't fix it so I went back to my kickboxing. I still just didn't want to do it so I figured well I had done enough for the day and it was a non-cardio day anyway so I stopped for the day. I ended up only burning 146 calories and was really disappointed but at the same time I don't want exercise to become a chore and something I hate.

So I went to bed kind of earlier than usual at about 10:30 and figured nothing about the day. Today I woke up and I wasn't in the best of moods but really I'm not a morning person so that's nothing new. My left knee was aching a bit but it was really just I don't know like phantom pains. It didn't hurt when I moved or walked or anything just a slight throbbing where it hurt before. I really didn't feel like I was hurt or injured so I kind of blew it off. I did my warm up kickboxing and headed out for Week 5 Day 2 which consisted of an 8 minute jog, 5 minute walk, and 8 minute jog. I was not feeling confident but I went out anyway. I was already feeling like my chest was tight and that I was tired even though there was no reason. I do not have asthma and never have so I know it was all in my head. When I started walking then my ankle started throbbing and that went away and it was my hip. For some reason my brain was causing issues with my body. Why there was no reason? I'm so irritated with the whole thing.

I felt like I was going to fall over during the first half of the first 8 minute run. I knew it was all in my head as all mysterious pains went away and I could tell my breathing was fine anytime I focused on my breathing. Today I did finally find out what they mean by second wind as the last half of the first run was much easier and I was able to catch my breath and relax even though I didn't stop running. I quickly recovered during the walk but was still intimidated by the second run. There was one point that I thought I was going to fall over because I just couldn't pick up my feet far enough and was taking shuffling steps. I just couldn't lengthen my stride. I just had to keep moving and not stop. I did make it and I felt great when I did.

I haven't felt any better all day even though I made it and was successful with this session. Usually when I come back I do some higher intensity kickboxing and end up working out for another forty minutes to an hour and burn at least 300 calories. Not today I just didn't want to. I haven't moved since I got home from my run. I don't want my running to turn into a chore or something I don't want to do. I want to run because I love it which is why for now I'm sticking with just 5K as my goal and not worrying about running any further. I wonder if maybe I'm just so worried about running straight and not having intervals or if there's something else wrong with me. Friday will be the first day that I have to run with no intervals. I know I have to get past this point before I'll ever be able to run in a race. I thought about repeating today's run until I feel more confident but I don't want fear to stop me from even trying. I don't know what's up with me but I think I'll accept my progress for today and go to bed early so I can get some rest.

  
  Member Comments About This Blog Post:

EUPHMOM 1/27/2011 3:43PM

    I know when I started running I suddenly started having pains. Turns out it was my IT Band. You can find all kinds of stretches for that on the web. This is common for runners :)

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TARIANGIE 1/27/2011 7:12AM

    Are you eating enough?
That is one of the problems a lot of people have when they exercise and try to restrict their food to much.
Maybe a meal full of carbs might help you feel better and get going again.
Good luck

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NATPLUMMER 1/26/2011 10:54PM

    I think your body is trying to tell you to give it a break. There is such a thing as overexercising. How about taking Thursday off. Then maybe by Friday your body will be ready to run 20 minutes straight.

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WKLYTTON 1/26/2011 9:38PM

    Get some rest and regroup! Sounds like you may just need a break. Listen to your body. Vitamins would be a good idea too!

You'll be back to kicking it soon!

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DENIMANDPEARLS 1/26/2011 9:15PM

    emoticon Everyone has a bad run/workout/day every once in awhile. You'll have a great one next time!

Don't worry about the lack of intervals in your running. Honestly, I freaked out about that when I tried to do C25K, too. So much so that I quit C25K. I didn't quit running, though. I'm training now for a 1/2 marathon and I plan to run 3-5/1 intervals through the race. For me, it is a lot more efficient to give myself those walk breaks and since I've been doing it, my overall pace has actually picked up!

I'm sure you'll do just fine on the 25 minute run. If you feel you need a walk break, though, don't think of it as a failure. You're a runner, whether or not you take those walk breaks if you need them.

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TOTORO1015 1/26/2011 9:08PM

    Do you think you might be iron deficient? I would try to take some vitamins and get some good rest, and try again :) I think it's completely normal to have a couple off days, but good for you for sticking with it! Hoping tomorrow will be a better day for you!

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TERRBEAR12 1/26/2011 8:48PM

    Monday was a horrible day for me. I couldn't lift my feet to run. I would try then I'd find myself walking again. I finally decided I would just walk. Sometimes our bodies know best - even if we don't recognize why. I think rest is a great idea. Rest is so often overlooked in our struggle to get everything done. It sounds like you have a great mindset so believe you are going to be just fine. And you probably will. emoticon

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AMANDA_AGAIN 1/26/2011 8:46PM

    Three cheers for hopefully getting out of the blahs tomorrow. I'm at the tail end of some strange head/chest cold thing, but I should have/could have done SOMETHING today. But I didn't. I *so* don't feel it. Is it the weather? TOM? SAD? I don't know. And I don't care, I just want it better, for all of us. Now.

Hang in there. We'll pull through it.

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KIMPOSSIBLE82 1/26/2011 8:45PM

    I blame the winter blahs and perhaps that your body could be busy fighting off all kinds of crazy germs. Everyone has blah days - even weeks. I suggest taking it a little easy on yourself and getting some extra sleep.

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BUGSMOM211 1/26/2011 8:17PM

    There is always tomorrow..get some emoticon

Don't you worry about your no intervals in your running..go out there and kill it, Girl!! emoticon

Comment edited on: 1/26/2011 8:18:53 PM

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TIPHEY2003 1/26/2011 8:16PM

    I know exactly how you are feeling. I've been so listless and 'blah' today- I have nothing to blame it on, it came out of nowhere and even exercising is a bit of a chore right now...I'm going to go to sleep and see about getting out of this funk. Hopefully it'll be gone by morning.

Just try to keep yourself motivated and work through it, you'll be great!

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If the road ahead looks too long

Tuesday, January 25, 2011

When I was little I used to have to walk home from school. Now let me tell you I was a complainer and hated walking home from school. One day as I was walking home and it was hot and I was complaining I stopped and looked back at the way I came and I thought "well it could be worse I could be back at the school". From that day forward I realized that when the road ahead seems really long that if I turn and look behind me and see how far I've come.

Now of course I'm an adult now and can drive and don't have to walk home from school but this belief still holds true and helps drive me along. On Monday when I was running and thought I had more intervals to go I used this thought. I figured well hey I could be just starting instead of almost finishing. The same is true for my weight loss. I have lost four pounds and of course I would like to finished or at least further along but hey I could be back at the beginning.

In fact today I realized I must be losing inches. It hasn't been a month yet so I haven't done my second set of measurements but I know I'm getting smaller. You see while I'm not that big in the chest and really my stomach isn't huge (although bigger than I want) my arms are really large. I decide this because I can't wear long sleeve shirts unless they stretch because their too tight. My arms are so big that I can't bend them when I have sleeves on. Well I just couldn't help it and I put on a 3/4 sleeve shirt today. You know one of them that looks like a button up shirt with a sweater vest over it but is really one piece. Anyway I put it on and I actually have room. I can bend my arms and move them around and really their NOT too tight. I'm very thrilled with this progress. I may not be done but hey I'm making progress.

So no matter what when the task ahead of you looks hard and road looks too long just think of how far you've come. You could always be back at the beginning instead of almost done.

  
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NATPLUMMER 1/25/2011 10:45PM

    It also seems like they make shirts for people with toothpicks for arms. If you have any sort of muscle, the sleeves are always a little snug.
Having room in your shirt sleeves....absolute progress!!!


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IMREITE 1/25/2011 10:03PM

    when i do intervals, i start to feel the same way. when i get to the last one i get excited because i realize i did most of my workout.

i may not be at the end of the road, but i am trying to enjoy each of the landmarks along the way and appretiate how far i traveled.

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I did it!! (W5D1)

Monday, January 24, 2011

Well first for those of you who read my previous blogs, I did end up taking some times off this weekend. I did strength training on Saturday but no cardio all weekend. It was hard and kind of boring but I survived it and I think I was better off for it. I ended up doing my official weigh in today as many of my teams weigh in on Mondays and also because the scale is in my mom's room and she doesn't get up until late on Sundays and I've usually eaten before I can weigh on Sundays. Anyway my official weight for the beginning of this week is 154. That's four pounds lost since I started which is definitely better than nothing. I was really thrilled and it did help me to realized that if I keep working towards my goals they'll become reality even if it takes me a little bit to get there.

Anyway the whole point is I keep surprising myself. I was so sure I was going to fail that I was going to gain weight and I'm always sure that I won't be able to make it through the next run. Today though I came about my run with a different attitude. I left the house thinking about how I was going to be able to make it through the run because I had done five minutes straight before. I figured that I could make it through 4 sets of 5 minute runs. Okay so I did my warm up walk ( I was already warmed up from light kickboxing at home before leaving) and was psyching myself up for the 20 minutes of runs I was facing. The chime went off and started on my first five minute run. It was a little rough at first but the beginning of the first run always is. I thought about how I shouldn't have taken two days off and that I must already be out of shape. I know that must be ridiculous but that is what I was thinking. Then the timer went off and I was supposed to walk. Oh wow I'm done oh okay. My breathing was a little heavy which was also concerning but I quickly got it under control. Three minutes went by and the timer went off again and I started off on my second 5 minute run. The first half of it I was doing well but I think I was out of the gate a little fast and toward the end of that my chest was feeling tight and I was a little concerned about my breathing. I kept thinking about whether or not I'd be able to make it through running with no intervals if I was having trouble breathing. The the timer went off and I was done. I thought okay two down, two more to go.

I figured well there's not failing now I was already half way done and now the timer was going off and I was running again. I always notice when I get to a certain point in the route I have planned because I remember in the beginning I was walking by that point and wouldn't even make it back home before the timer signaled I was completely done. But here I was running past this point thinking that during my fourth run I may make it further than I had before. Then before I knew it the timer went off telling me to do my cool down walk. I thought what I'm done I thought I had another set left. I thought I needed to run another 5 minutes. I was so shocked that I thought I had put it on the wrong day but no it was run 5, walk 3, run 5, walk 3, run 5, cool down. I was totally prepared to run another 5 and I have no doubts I would have been able to make it.

So there it is I was successful on the first day of week 5. I don't know how long it will be before I stop being surprised by my abilities, before I stop wondering if I can make it. I wonder if maybe I will always feel nervous and if I can do it. I'm sure I'll question myself during my first 5K and probably even think about stopping but as long as I just keep going and never give up then I will be okay. But maybe that's normal. Well on Wednesday I'm going to do 8 minute run intervals and on Friday it'll be 20 minutes straight with no walking. That is definitely intimidating but Ive made it through every day so far so I'm sure I'll continue to be successful. All I know is today I did it and I could have done more!!

  
  Member Comments About This Blog Post:

PAMATX 1/25/2011 11:44AM

    You are doing terrific! So funny the thoughts you have are so similar to the ones that roll around in my head when I run. And I agree, the first interval is always the hardest. I have no idea why that is.

Keep up the great work. I know you will continue to surprise yourself with what you're able to accomplish. Yay, you!

emoticon emoticon

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RRFIT72 1/25/2011 9:45AM

    emoticon emoticon

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SBATES63 1/25/2011 6:21AM

    emoticon I had no doubts that you could do it. I can totally relate to your experience during the run. I always find that getting going is hard, at least until I am into week 7 or so. Tomorrow I do the dreaded 20 minute run, and I can't wait! You will be able to do it too. Good luck on W5D2. It will be a breeze. Trust me on that one.

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HARRINGTON5 1/24/2011 11:40PM

    emoticon emoticon emoticon
You did fantastic and as weird as this seems, it was actually easier for me to do the 20 minute run. I always had trouble starting up again after my walk. You can do it. Everyone is nervous at their first race and that is part of the fun. I get nervous every time I enter a race and I have entered a few. Keep surprising yourself, you are doing great!

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BUGSMOM211 1/24/2011 11:05PM

    emoticonand yes emoticon

Happy Running emoticon

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GABBIEGIRL614 1/24/2011 10:30PM

    I am so proud of you!! I knew you could do it, but I totally understand about psyching yourself out before a run. Yesterday was my first day back at W1D1 after the calf injury, and I was so worried I wouldn't be able to do it, but I did! You give me hope that I'll be blogging about my week 5 here soon!
emoticon

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NATPLUMMER 1/24/2011 10:17PM

    emoticon emoticon emoticon emoticon emoticon

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I survived

Sunday, January 23, 2011

Okay well today wasn't near as bad as I though it would be. I thought when I go up to weigh today that I would be back where I started or worse weight wise. But I am glad to say the official weight loss is nothing but so is the official weight gain. Whatever was or is going on with me this week wasn't so bad. I wonder if everyone was right and I just needed to rest. I did my strength training yesterday but no cardio and today I have done nothing. I accepted my bodies need to rest and the advice on my sister and fellow Sparks and today I sit doing nothing. I'm a bit bored and feel lazy, stiff, and tired. I usually get tired when I don't do anything. I'm also kind of hungry but I always want to eat when I'm bored. Oh well I just sit on the computer and try not to do anything stupid. Anyway like I said I'm bored. Okay but the point is that I did not gain weight and I'm being good with a rest day. Anyway it is 6 so I think I'll figure out dinner.

  
  Member Comments About This Blog Post:

MAGGIE805 1/23/2011 8:58PM

    Awesome. Sometimes you just need to chill-lax. Enjoy your evening and have a great week. :)

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THISYEARSMODEL 1/23/2011 8:48PM

    emoticon emoticon

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ANEPANALIPTI 1/23/2011 8:32PM

    WTG ! :) :)

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NATPLUMMER 1/23/2011 8:11PM

    Good job surviving your rest day!

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FITFABJENN 1/23/2011 7:26PM

    It sounds like your body really did need some rest. You're doing great!

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