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PHOEBE1028's Photo PHOEBE1028 Posts: 3,090
8/30/13 1:48 P

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I would liken taking the beta-blocker to wearing a brace on your knee while running, and it is like starting all over. Take your time and that HR will regulate emoticon

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RAVELGIRLY's Photo RAVELGIRLY SparkPoints: (41,046)
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8/30/13 12:27 P

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Thanks, everyone!

I saw my doctor recently and my heart and lungs are fine. My asthma is better than ever.

You're right - I'm being impatient. I was improving and doing so well and quitting the beta blocker was like taking several big steps backwards. I went from being able to run 3/4 mile before taking a walk break to this! So it will just take extra time to get back there.

Yesterday I did allow myself more frequent walk breaks and it did make the run more enjoyable. I decided to skip using my running app and just run without worrying about pace. I even did a little Fartlek work, which felt fantastic.

I just love how running makes me feel. There's no happy like a runner's high after a six mile run!

First 5k -April 2013
First 10k - Sept 2013 1:23:00
Second 10k - May 18, 2014, 1:00:26

10k PR - 55:21 September 7, 2014

Initial goal weight reached Dec 10, 2013 (80 pounds lost)
90 pounds lost as of Feb 18, 2014.
100 pounds lost as of May 2014


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ALL4THEMUTTS's Photo ALL4THEMUTTS SparkPoints: (29,142)
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8/30/13 12:05 P

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Lots of good advice here... just gonna add my two cents. ;)

Sometimes, we just do what we can do. With your medications being changed, there are a lot of things going on internally that your body is adjusting to. Just work at being comfortable. If you feel good, push a little more. If you feel bad, go a little slower. Listen to, and trust, your body.

Like Nancy said, this is all about time. Time to adjust to your new chemistry. Time to train your body, You may just be asking for results faster than your body is able to (i.e. being impatient - no biggie, that is my short suit, too).

Getting healthy requires a lot of patience. And most of us are impatient with ourselves more than anybody. So what if you walk this one? There will be others, as long as you treat yourself with care and respect, and your abilities Will improve... no doubt about it!

The other runners will NOT think you're a wimp! (okay, there is the occasional rude butthead, but who cares what they think?!?) Most of the other people at these events have traveled similar paths - they can respect what you are doing, and that you are doing it. Heck, by merely being out there you are doing more than the average joe. Fast or slow, you are still lapping the guy on the couch! Walk proudly!

Off my soapbox now...
Enjoy your journey! ;)

Laura
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On no account brood over your wrongdoing.
Rolling in the muck is not the best way of getting clean.
~ Aldous Huxley
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GWENCC SparkPoints: (328)
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8/30/13 7:22 A

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Ravelgirly,

That's so excellent you're starting to run more! Here's a little (amateur) exercise physiology that might help you out:

When you get in better shape, your heart gets more efficient at pumping blood. So an out of shape person, (like me right now!), might have a heart rate of 160 while running an 12 min mile. If I get into shape, my heart might be able to pump the same amount of blood with a heart rate of just 140. (When you get in shape, your stroke volume increases, so your heart rate can decrease and still maintain the same cardiac output.) So just having a high heart rate isn't bad, it just means you're working really hard.

When you're working hard and your muscles are demanding more oxygen than your heart can deliver, you cross over from doing aerobic exercise to anaerobic exercise. (Anaerobic = without oxygen -- your muscles actually use a more primitive way of transforming glucose to ATP, the energy molecule. It's less efficient but doesn't use oxygen.) This isn't a bad thing and many exercise programs build in periods of anaerobic activity to boost training. However, this is more like the icing on the cake of a good endurance base, not the way to get in shape as a main strategy.

A cornerstone of cardiovascular training is exercising for a long time at a low - to moderate intensity. The intensity of a workout is divided into "zones", where zone 1 is barely working, zone 2 is working but happy (it is aerobic exercise), zone 3 is intense, and I think zone 4 or 5 is anaerobic. Something around zone 2 is what trains your heart to be more efficient. When you do a lot of running or whatever, you can feel a certain pace where your body is challenged but happy. If you're not sure what that's like yet, you can also calculate your target heart rate using an online calculator. If walking quickly gets your heart rate there and you're not running, that's OK... if you increase your distance in that zone (like 30 min to an hour a day) you'll get in better shape and soon you'll have to go faster to maintain your heart rate there, and then you'll be jogging, then jogging faster, etc.

Like someone pointed out, the weight loss is all about calories-- exercising in zone 2 is not going to train your body to burn fat less efficiently and make you gain weight, and even if there is some difference with fat catabolism, it's probably less important than getting in shape.

There are lots of training programs out there that you can follow. And it sounds like a good idea to build in some periods of jogging like you're doing so your body can get the feel for what it's like to run, even if you're not doing it too much at first.

Good luck!!

Edited by: GWENCC at: 8/30/2013 (07:29)
TIMOTHYNOHE's Photo TIMOTHYNOHE Posts: 4,317
8/30/13 12:50 A

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Actually there is a school of running that does exactly what you are doing, Jeff Galloway. He suggests working up for 1 min/1min run/walk to 5 minute/30 second. I personally have found my most comfort at 1 mile/1 minute.

There is no shame in walking.

Oh, and take your concerns to your doctor.

Edited by: TIMOTHYNOHE at: 8/30/2013 (00:51)
Start by doing what is necessary, then do what is possible and suddenly you will be doing the impossible -- St Francis of Assisi

Rock 'n' Roll Dublin Half Marathon, Dublin, Ireland, 8/5/2013
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OFFWERUN's Photo OFFWERUN Posts: 87
8/29/13 9:08 P

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Hi RAVELGIRLY,

Time is your friend--in fact, my suggestion is to cut your intervals into shorter segments--in other words, run for 3 minutes, walk for 30 seconds, run for 3 minutes, walk for 30 seconds. etc--this will allow your heart rate to drop but not so much that you spend the next 3 minutes building your heart rate back up because your heart rate dropped too much--your heart is a muscle and it needs time to build the cardio-respiratory endurance and this is where time is your friend.

Not all runs need to be kept conversational--it's OK to get out of your comfort zone from time to time--just not every time you run. As you so wisely pointed out, the beta blocker is designed to keep your heart rate low, regardless on how much effort you put into your run--once you take away that Rx training becomes a whole different ball-game--your heart will respond to the intensity, even the temp/humidity in which you run, as well as how well hydrated you are.

Fat loss is based on the number of calories your burn, not necessarily the type of fuel your body utilizes for a run--for example--if you run a 20 minute tempo run at 85% max heart rate, you may easily burn 250 calories, drop your intensity to 70% max and your calorie burn may only be 200 calories--but once again, not every run needs to or should be run at a high intensity as your potential risk for injury goes up exponentially too.

HAPPY RUNNING!
Nancy

ACE Certified Personal Trainer, RRCA Certified Running Coach

Member of the NTX Runners, DRC, Rockwall Running Club, Plano Pacers, NYRR, Team Runnersconnect

"No weight is ever PERFECT enough to do the enormous job of CREATING happiness!" From The Don't Diet, Live-it Workbook


RAVELGIRLY's Photo RAVELGIRLY SparkPoints: (41,046)
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8/29/13 8:08 P

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I cut out caffeine in 2009 so that's not an issue. :)

When my heart rate gets into the 160s, I actually have to take a walk break to catch my breath. I think in the low 170s is my max but I'm not entirely sure.
I read somewhere that you should be able to answer a question during runs without taking a breath between every two words. I also read that working into the anaerobic zone for an extended period of time can work against fat loss and I definitely need fat loss.

Maybe my perceived exertion is just off because of coming off a beta blocker after two years. On the beta blocker, I had to work crazy hard just to get my heart rate up to 75%. Now? It goes there within 10 minutes and shoots up to 85-95%. So basically I take walk breaks when it's hard to breathe and let my HR come down to around 140, then run again.

First 5k -April 2013
First 10k - Sept 2013 1:23:00
Second 10k - May 18, 2014, 1:00:26

10k PR - 55:21 September 7, 2014

Initial goal weight reached Dec 10, 2013 (80 pounds lost)
90 pounds lost as of Feb 18, 2014.
100 pounds lost as of May 2014


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RUNNERKDB's Photo RUNNERKDB Posts: 764
8/29/13 7:34 P

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Just a few thoughts...have you tried taking caffeine out of your diet? I have had to do that after several episodes where my heart rate shot up to 230 and would not come down! That was scary! When I cut out caffeine I have never had a problem with it again and the cardiologist said he considers me "cured" if it doe not happen without caffeine.

Next I am wondering how you have decided that your heartrate is too high? My last 5K race my avg heart rate was 168. Now granted that is a race and a short one too but my heart rate runs on the high end and my coach says that everyone is different with this, My blow up danger zone is 170 and I often have runs is 160s.

Karen
"Older, Lighter, Faster"
Masters PRs: I am 49
5K 23:13 (7:28)
10K 48:50 (7:53)
Half-Marathon 1:49 (8:19)
Marathon 3:57 (9:04)

Upcoming Races:
8-24-14 Run By The Sea Santa Cruz
11-1-14 Monumental Marathon Indianapolis



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RAVELGIRLY's Photo RAVELGIRLY SparkPoints: (41,046)
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8/29/13 5:55 P

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I started adding jogging intervals to my walks in May. I worked my way up to running half a mile, walking half a mile. Then at the start of July, my doctor took me off the beta blocker I was on for migraine prevention. (It wasn't really helping much and I was getting dizzy and came close to passing out). Since then, my heart rate understandably is higher at rest and while exerting - by about 20 bpm. So now running feels much harder! My heart rate goes up to around 160 and stays there unless I take a one minute walk break every 7 minutes or so. (On the beta blocker, I could run and it would only get up to 140!)
It seems my heart and lungs just aren't adjusting very quickly. My mile pace is faster than it was in May but I feel like it's actually less comfortable to run now.

How can I work up to running an entire mile without walk breaks? I am up to 6.5 miles and ready for my 10k in a week but I wish I didn't have to take so many walk breaks. Will the other runners think I'm a wimp?

Edited by: RAVELGIRLY at: 8/29/2013 (17:56)
First 5k -April 2013
First 10k - Sept 2013 1:23:00
Second 10k - May 18, 2014, 1:00:26

10k PR - 55:21 September 7, 2014

Initial goal weight reached Dec 10, 2013 (80 pounds lost)
90 pounds lost as of Feb 18, 2014.
100 pounds lost as of May 2014


 current weight: -4.0  under
 
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