punkin81 
"Now that I'm pregnant, my goal is to stay healthy"
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Archive for August, 2007
Tuesday, August 28th, 2007
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| For some reason I was pretty tired this morning when I got up so I got started a little later than I wanted to. So I went for a light 20 min jog that got faster as I went. Yesterday I didn’t do anything.
I should probably write about why I haven’t been lifting lately. It’s because my 26 year old body is falling apart. No not really, but I developed tendonitis in my left wrist and it’s been bugging me for about 3 weeks. I finally went to the doctor last week because I thought I maybe broke something it hurt so bad, but she just gave me a wrist brace and it’s gotten better. So I can’t really lift weights right now. Plus all this cardio is really working.
20 min/ 1.503 miles/ 196 cal |
Posted in Training
Saturday, August 25th, 2007
 All that treadmill running has really paid off. Today I went for a run outside. It was great 3 miles in 35 min and I wasn’t even that tired afterwards. That’s way better than treadmill time. I can usually barely do 2.5 miles in that time. I missed running outside. This weekend they are having the big hood to coast race going on. It would be neat some year to do that. But I’m sure I need to work on my mileage for that.
Posted in Training
Thursday, August 23rd, 2007
I’m going to put these ideas to the test and see if it helps. wish me luck…
Muscle Cramps in Athletes
Most of us experience them at one time or another. That sharp twinge of pain just below the rib cage usually on the right. It is particularly common in runners and has been known to slow some down to a walk until the pain subsides.
Up until recently there was no clear explanation for the cause of this annoying cramp, also called exercise related transient abdominal pain (ETAP). Now researchers believe that the side stitch is caused by stretching the ligaments that extend from the diaphragm to the internal organs, particularly the liver. The jarring motion of running while breathing in and out stretches these ligaments. Runners tend to exhale every two or four steps. Most people exhale as the left foot hits the ground, but some people exhale when the right foot hits the ground. It is the later group who seem more prone to get side stitches.
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Exhaling when the right foot hits the ground causes greater forces on the liver (which is on the right side just below the rib cage). So just as the liver is dropping down the diaphragm raises for the exhalation. It is believed this repeated stretching leads to spasms in the diaphragm.
Stopping a Side Stitch
To stop a side stitch when running, stop running and place your hand into the right side of your belly and push up, lifting the liver slightly. Inhale and exhale evenly as you push up.
Preventing a Side Stitch
To prevent a side stitch, take even, deep breaths while running. Shallow breathing tends to increase the risk of cramping because the diaphragm is always slightly raised and never lowers far enough to allow the ligaments to relax. When this happens the diaphragm becomes stressed and a spasm or “stitch” is more likely.
Some other ways to alleviate the pain of a side stitch include:
- Time your eating. Having food in your stomach during a workout may increase cramping by creating more force on the ligaments (avoid eating one to two hours before a workout)
- Stretching may prevent or relieve a cramp. Raise your right arm straight up and lean toward the left. Hold for 30 seconds, release, then stretch the other side.
- Slow down your pace until pain lessens.
- Breathe deep to stretch the diaphragm.
- Drink before exercise; dehydration can increase muscle cramps.
- Massage or press on the area with pain. Bend forward to stretch the diaphragm and ease the pain.
- * If you continue to experience pain, see your doctor.
Source: Morton DP, Callister R. Factors influencing exercise-related transient abdominal pain. Medicine and Science in Sports and Exercise. 2002 May.
Posted in Training
Thursday, August 23rd, 2007
Ok today I got started a little later than planned but still got an ok run in. I ended up 3 tenths shorter than I wanted but I was short on time, energy and knew I need to eat some breakfast. Again my side hurt but I just sucked it up and trotted along. I know that this is effecting my over all time even though this time I didn’t stop to walk. But when I’m in pain I just can’t push myself to that next level and it really sucks. That’s why I’ve got to figure this out and break through the barrier to the next level. Who knows maybe my mind is ready before my body is and it’s trying to tell me that???
I’m really not sure what to do about this. I’ve been doing all of my cardio on an empty stomach first thing in the morning to really burn those stored calories and it seems to be working because I’ve lost 6 pounds in 2-3 weeks. But now I want to start increasing my cardio time and distance but once I hit that 30 min mark I just start to drag and I think it’s because I haven’t eaten. So, do I give up on my distance running and continue to do what I’ve been doing or do I eat before hand and keep training to go longer? Will I lose weight if I eat before? I hate all this technical stuff.
Tomorrow I’m going to take it easy with light cardio so that I can rest up for a good long run on Saturday morning. Which I know I’ll have to eat before hand because I run about 3.5 miles. I haven’t gone on one of these pretty much since I got my treadmill but I miss the outdoors and the challenge. Hopefully after all this interval training I’ll be able to knock this 3.5 miles out faster than before.
2.3 something miles/ 305 cal/ 32 min I think
Posted in Training
Wednesday, August 22nd, 2007
I just don’t know what is going on. Today I tried drinking water before my run and during and that didn’t help with the side pain. Maybe it actually caused it. It’s not so horrible that I can’t light jog through it but it does effect my over all performance. When you have stop for a short walk that really effects you mileage pretty quick. Not sure of the exact numbers today but I know it was over 2 miles and 30 min exactly.
Posted in Training
Tuesday, August 21st, 2007
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| Last night I went to bed early at 8pm. I was completely exhausted and I didn’t get a wo in because I was so tired. My dinner last night was amazing, garden risotto and italian herb and sun dried tomato chicken sausage. Once I was finally able to get up today (probably too much sleep) I was awake and ready to take on the day. I got on the treadmill late so I only had a 22 min run but it went great. No side pains or anything. I made it so I had enough time to eat afterwards and had two fried eggs only in Pam no butter or oil, on 1 slice dry ww toast and fresh cut strawberries and blueberries. It was the most beautiful breakfast I’ve had in a while.
And I got a new car Saturday!!! So now I’m excited to leave in the morning and drive my new car. I got a Scion XB, it’s so fun. I perferred it over the Mazda 6 I also test drove. The Mazda was faster but the Scion was more fun and way more roomy and has better gas mileage. When you have a 25+ mile commute everyday it adds up. The reason I got a new car was as you all know my focus was a peice of shit. Last Thursday my alternator went out AGAIN. The last one only lasted 2 years, total bullshit. That was the fourth major thing that has gone wrong with that car and left my stranded. So I threw my hands up, said I was done and was determined to get a new car last weekend. I will personally tell you if you are in the Portland area go to Ron Tonkin Toyota, holy crap we were in and out of there within under 4 hours. My credit was a lot better than I thought so that helped too. I didn’t even have any money down. I’ve never had such a wonderful experience buying a car. Anyways I’m super happy and now I finally have the import I’ve always wanted. I hate to say it but no more american made for me.
So back to my wo. today was just a run, was supposed to be a leg wo too but ran out of time.
22 min/ 1.696 miles/ 230 cal. |
I also need to post that I ran last Friday morning but don’t remember the time or anything.
Posted in Training
Wednesday, August 15th, 2007
| burning legs! |
| Today I’m feeling my leg wo from yesterday. I didn’t think I really did that much but apparently I did. I got through my run today but now I’m limping around work. The quads are burning. I was so busy at work yesterday that I totally forgot to plan out my breakfasts and then I had alot on my mind at home so again forgot. I’ll try and do it today. Today I was running late so I had two slices ww toast, one with a little almond butter and the other with local honey and made a sandwich. Very yummy and easy to eat in the car. But I’ll try and do better tomorrow.
2.75 miles/ 35 min/ 350 cal |
Posted in Training
Tuesday, August 14th, 2007
Well we’re off to a good start thanks to my POA. Yesterday I planned out my dinners for the week and that means I’ve also planned my lunches because I plan to leave enough left over at night for lunch the next day. Now if we could only get Joe to make his lunch. I try but sometimes it’s so hard just to do all of this for myself. Things will be different once we’re able to go grocery shopping too. I’ll get him alot of healthy snack stuff to munch on during the day since he’s on the move all day long. Today I’m going to plan out my breakfasts because I realized this morning that I didn’t have anything planned. Right now I’m waiting on hard boiled eggs.
jog
20 min/ 1.457 miles/ 193.2 cal
lunges *superset* closed leg squats
3×24 steps 3×15x20
plie squats
2×15x10
Posted in Training
Tuesday, August 14th, 2007
butt blaster session
Wow that really worked. I worked on 10 incline almost all the way. But I got a blister from walking on my heels so much.
30 min/ 1.665 miles/249 cal
Posted in Training
Monday, August 13th, 2007
Well I was afraid of slipping back into my old habits and now it’s happened. I can’t seem to get up on Mondays again. Yesterday I was so tired I fell asleep on Joe’s lap twice yesterday and went straight to bed at 9pm slept like a baby and still couldn’t get up this morning. Tonight I plan on hitting the treadmill.
I’ve written up a 5 day POA. Let’s see if I can stick to it.
M: evening butt blaster session on the tready. eat clean
T: wake up 5:15am, 20 min jog, leg wo, eat clean
W: wake up 5:15am, 30 min run, eat clean
Th: wake up 5:15am, 20 min run, upper body wo, eat clean
F: wake up 5:15am 30 min run, eat clean
Posted in Training
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