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Questions About Starting Workouts Again


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#31 Greenling

 
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Posted 17 July 2011 - 03:19 PM

Hi NoodleUnit,

I'm hope your food troubles are getting better; it gets tricky when you start to deal with the ingredients of ingredients, doesn't it?? I just messed myself up with Indian papad (one of the spices in it is generally mixed with wheat, but no mention of that on the label). So I hope that it was the olives for you as that way you have it figured out.

Sounds like your running is coming along. It must be fun to have your daughter with you. I'm hoping to start running with my nephew when he moves in with me in August for college. He's a lot faster than I am, but he'll probably slow down for me. :) Hopefully, it will cool down a bit by then (and I'll be doing more running than walking) and we'll be able to run outside.

I finished Week 2 and am going to start Week 3 (although it's a big step up on paper) on Monday. Assuming my stomach problems are gone by then.

BTW, I've been struggling with weight gain the last couple of weeks. It might be muscle, but I'm thinking it's more that I'm absorbing calories much more efficiently than I used to. I'm logging my food on Fitday so that I can track things a bit better. I'd really rather be losing than gaining....

Have a good week!!

Greenling
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#32 NoodleUnit

 
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Posted 18 July 2011 - 12:00 AM

Don't worry too much about week 3, it does seem like a big ramp up, but it's not that bad really. Just maintain a comfortable pace and you'll be fine. I just did the first run of week 3 this morning and actually enjoyed it. Oddly though, I was almost precisely the same pace and distance as last year.

Although looking back at last year, my lungs were fit to burst on the last stint while they were fine this year. Likely a result of going gluten-free and the effect it's had on my asthma.

Good point about absorbing calories, that could be a very good sign then.

As for food, pretty sure it was the stuffed olives, but I'm also still learning to avoid sources of soy, which seem to hidden everywhere. I'll get there in the end :) Hope you recover, and enjoy week 3. :)
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#33 Greenling

 
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Posted 18 July 2011 - 05:54 PM

Hi NoodleUnit,

Week 3 is off to a good start. I had to slow down on the second 3-minute interval, but that worked and I finished strong. It felt good. :) After I had a great weight workout, so I feel like my workouts are really getting back on track. I actually have to do Day 2 tomorrow as I have to travel on Wednesday, so I'll see how it goes without skipping a day between.

I'm glad to hear that your asthma is improved. That must really make you happy! Good luck avoiding soy--it IS everywhere. Are you having to avoid anything else? I just got to add dairy back in this last week and haven't had problems with it. This makes me happy as I feel about skim milk like most people feel about their coffee. I still have to avoid tomato, pork and corn (because I tested positive for them), but my doctors are hopeful it's a temporary reaction due to the Celiac. I get to test them once I've been Gluten-free for at least 6 months.

Have a good week!!

Greenling
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#34 NoodleUnit

 
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Posted 19 July 2011 - 01:11 PM

Just out of interest... How are you on your recovery days? I'm in a whole heap of pain today simply from muscle ache. I've spent my whole life, well apart from a few years in the middle, being sporty, so I know it's part of the deal, but this is extreme. I was going to run tomorrow but based on the fatigue and ache I have I'll leave it to Thursday. Luckily I don't work Fridays so can sleep late and recover well enough to run again on Saturday. But the Monday, Wednesday thing just isn't happening for me right now. I simply can't recover well enough, which is a bummer as I'd rather have my two day break between Wednesday and Saturday.

Hope all's well.
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#35 Greenling

 
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Posted 19 July 2011 - 02:38 PM

Brace yourself, my answer got away from me! :P

Interesting question. I feel more muscle fatigue/aches when running than on recovery days. I never used to need multiple recovery days and now I HAVE to have them. On those days, my muscles aren't sore, but fatigue is definitely present. I try to take off Tuesday, Saturday and Sunday (so I run and lift weights MWF, and just walk on Thursdays). By the time I get to Friday, I'm slow(er) and my muscles get more easily fatigued while I run, but recover during the walking intervals. I've found that I have to focus on stretching more than ever before (particularly my hip flexors and hamstrings).

Today I had to run Day 2 because I can't tomorrow. Running back-to-back with Monday was tough. I had to slow down my running speeds and I was counting down every interval. :( Not an experience I'm anxious to repeat, so will definitely try to have a rest day in-between for the rest of the c25k.

I also may have to repeat Week 3--I've done okay both days, but both times I had to slow down on the second 3-minute interval and I don't feel like it's "relaxed running" (as the other two weeks did). I just keep telling myself that there is no rush on completing it and that it'll get better with time. (Also, I think my synthroid needs to be adjusted down again). So, a bit of a detour while answering your question.... :)

I wonder sometimes if it'd be better to take two rest days together during the work week. (I teach at a university and am off for the summer now, but am trying to figure out my schedule for August when classes start again). I could see how Monday, Thursday, Saturday might be more restful for the body because work adds physical stress. But at the same time, scheduling workouts on the weekend is an issue (at least for me, as I want to limit commitments as much as possible those two days).

Sometimes I think that Celiac has caused me to re-evaluate my workouts and my fitness more than my diet. And that's saying something as I'm obsessive now about my diet.... :D

Have a good day!
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#36 NoodleUnit

 
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Posted 20 July 2011 - 01:27 PM

Heh - well I was feeling less sore when I got home from work today so I went and did Wk 3 day 2 anyway. My legs felt like lead, I have to say, but I was faster than I've been so far. Bizarrely, every time I check, despite being 3 stone lighter, I seem to be hitting near as makes no difference the same pace as I did on that same run last year. It's quite disheartening to say the least. I guess I just need to keep telling myself I'm still recovering and as long as I'm not slower then I'll be okay.


This year:
http://runkeeper.com...tivity/44130675

Last years stats:

Approx stats ( including warmup/cooldown ):
Distance: 1.84 miles
Pace: 16.20/mile
Calories: 330
Time: 0:30.27


Definitely taking a 2 day break now. And I think you're on to something with the stretching, I may have to do a fair bit of that over the next two days.

I reckon next week I'll drop the warmup and cooldown from the stats, the better resulting average pace will give me a bit of a psychological boost ;)
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#37 Greenling

 
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Posted 21 July 2011 - 06:26 AM

Glad to hear that you were able to do Day 2 yesterday. Somedays it's not as enjoyable as others, no?

I run a bit faster now than before, but I was super slow before. My hip joints and back were so inflamed that they just couldn't go faster. Now they're ready to go, but my lungs are not. :) So I was feeling a bit frustrated as well. I stopped counting my warmup and cooldown and that made my stats look better. I totally recommend that. Hee.

I'm taking a two-day break also. Will run again tomorrow and see how Week 3 ends.

Hope you're feeling all right today!
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#38 Greenling

 
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Posted 22 July 2011 - 02:22 PM

Just an update: I finished Week 3 today! I'm pretty happy about it. I did some extra intervals (2 minutes) each day so that I can get closer to the 5k distance over time as I'm supposed to run a charity race with a friend this fall (eek!).

My lungs are still not quite happy for the last minute of the 3-minute intervals and I have to slow down on those longer intervals (plus it is stinking hot here and my thyroid dosage is causing heat intolerance), so I'm debating whether to go to Week 4 Monday. I'll probably decide that day.

Hope your rest days are helping with the pain. Good luck tomorrow with your Day 3.
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#39 NoodleUnit

 
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Posted 25 July 2011 - 02:34 PM

Well done Greenling!

I've just started repeating week 3. I got badly glutened on Friday and was in no fit state on Saturday to do it. So rather than just skipping Week 3 Day 3 to carry on with week 4, I've decided to consolidate that week by doing it again, I wasn't as relaxed and free in my breathing as I'd have liked anyway.

So I did Week 3 Day 1 again today and it was much easier than last week. Felt more relaxed and it felt a little faster too. I put that down to the enforced 4 day break. I think until I start to feel comfortably fit, that's going to be my way of doing things. I'll repeat rather than skip ahead. Hopefully I won't need to from here on in though.

Hope you're surviving the heat :)
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#40 Greenling

 
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Posted 25 July 2011 - 03:51 PM

Hi NoodleUnit,

I'm glad to hear that you're feeling better. And, in the long run, four days off is probably not a bad idea as that way your body can focus on healing. Glad to hear that today's run went well (and felt easier than last week).

I had pretty much a similar experience. I started today thinking that I would decide on the first interval what week I was doing (Week 3 again or Week 4). The first interval felt really good, so I went three minutes and then walked for 90 seconds. The second interval I was ready to stop at three minutes, so I did. So I ended up doing three sets of those (3 mins/1.5 mins) and then a couple of 2-minute intervals, and then a couple of 1-minute intervals. I felt okay the whole time, but I'm not ready breathing-wise for the 5-minute intervals yet. So, Week 4 is on hold for me as well. I guess I'm calling this Week 3.5 (as I plan to work mainly on 3-minute intervals)??

Still hot here. I have an appointment with my doctor tomorrow to see if my thyroid meds can be lowered. I have my fingers crossed that taking too much plays with my emotional state (makes me irritable or apathetic, which are not my normal state), in addition to the heat intolerance.

Hope you recover well from your run today (and your glutening). I still sometimes get frustrated with my "slowness" or fatigue when working out, but then I stop and think about how much I've regained just in the last month...and it's pure joy and relief and all good things. :)

BTW, I told myself "gently, gently" today when I was tempted to overdo on the end of my run. So thanks again for that!

Greenling
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#41 wheeleezdryver

 
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Posted 26 July 2011 - 03:37 PM

Mind if i join in?

I was a runner in high school, so I do have some back ground in exercising/ working out. Well, at the very least, i can remember how to do do stretches!
but anyways, I quit running/ working out for a long time (way too long) and am just now getting back into it.
My husband (who has a disability) and I just joined a gym across the street. It's nice to be able to get away and go over there for a little bit.
I, too, am doing the c25k... sort of... I am doing the same intervals, but doing it either on the elliptical or the exercise bike...depending on what I'm feeling up to that day. (treadmill is boring, plus I can't afford real running shoes... the shoes I wear using the elliptical or bike are Reboks, but they're also my day- to- day shoes that I wear everywhere else, for everything else). I just go slow for the walking times, speed up during the run times.
I usually will do the c25k one day, then just a 'regular' 15- 20 min workout the next day... and on the days following that, what I do depends on how I'm feeling that day (keep in mind I'm a caregiver, so that takes a lot of my energy and it's rather unpredictable how I'm feeling from one day to the next.) Right now my goal is to get myself back into the habit of working out at least 3-4 days a week (even if it's only a 20 min workout)average (I might miss a week once in a while), get into better shape, and hopefully my body will cooperate in also letting go of excess weight!

if I'm figuring it right, I just did week 3 day 3 today.
Tomoor evening, our church Ladies group is doing a 5k fun walk/run/ride on the greenbelt, so that will probably be my exercise for tomorrow.
Will see on Thurs what I feel like doing.... maybe just a 'regular' workout, maybe repeat week 3, mabye try moving on to week 4, IDK.
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Becky (me)-35yo; hypothyroid 8yrs (symptoms at least 1 yr prior); Plantar Fasciitis (PF) (tendonitis in foot) 4 yrs; ovary & softball size cyst removed Feb 2008; Sleep Apnea 3yrs; Dec 2008- realized wheat affects hormones-- went semi- gluten-free (aka, gluten lite!). Interstitial Cystitis (IC, aka painful bladder syndrome) (self dx. controlled by diet- can't have acidic foods/ drinks). July 2010-- realized there was more going on, was going to do the sensitivity/ Celiac testing, decided it wasn't worth it! Am now truely learning to live the gluten- free lifestyle!
My DH-38 yo; born w/ Spastic cerebral palsy. legally blind, uses wheelchair. back surgery Aug 2007, has continued back troubles.

#42 Greenling

 
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Posted 27 July 2011 - 11:10 AM

You're welcome to join us, Wheeleezdryver. Sounds like you're off to a good start with your c25k. I like the elliptical too, plan on adding it in for cross-training once I get a few more weeks under my belt. Good luck with Week 4!

I'm glad that you and your husband can work out together--makes it easier to go when you have someone to go with. Being a caretaker is a tough and stressful, so working out may help with that as well. My dad is my mom's caretaker (she has advanced MS and is a quadriplegic) and I've done caretaking stints on a regular basis. So I admire your dedication. :)



NoodleUnit, hope you're feeling okay and are not suffering prolonged effects of being glutened. Is your Week 3 going well?



As for myself, today's running was not pretty. The heat intolerance was bad as was my breathing. Today was my first day on a lower dose of thyroid meds, so I'm hoping by next week both of those will be better. In the meantime, I did random intervals today ranging from 90 seconds-3 minutes, with my walking the same length as the running. On Friday, I hope to do the Week 3 routine so that I can start Week 4 next Monday. But we'll see.... On the bright side, I'm really happy with the progress I'm making on strength training.
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#43 NoodleUnit

 
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Posted 27 July 2011 - 12:40 PM

The more the merrier, Wheeleezdryver. :)

Doing the c25k intervals on other forms of cardio is a blindingly good idea, well done you for realising it could be a way forward.

Sorry to hear about the heat intolerance greenling, you're doing the right thing though. Consolidate your current level if progress is a problem, hopefully progress will be just around the corner.

I've been having problems this week too, as you suggest, more an extended glutening than anything else. Mostly because I have visitors just now, and while avoiding actual gluten has been fine, it's been difficult to avoid the other nasties, like soya while they're here. I'm going to try for day two tomorrow, but I'm not expecting improvements from Monday's run.

I'm considering adding in some weights now, as my recovery days seem to be much less achy than they were. I've lost a lot of muscle especially on the arms, so I really want to get that sorted. The more muscle I can pack on the more fat I can burn.

Anyway, happy c25king everyone!
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#44 wheeleezdryver

 
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Posted 27 July 2011 - 07:40 PM

thanks for the warm welcome here, you guys!

yesterday, I also did the machine weights for arms. First time doing that at this gym (in other words, it's been a while since I lifted weights). My arms are a little sore today! but that's good :)

Greenling, I'm sorry to hear your mom has MS... that is a truely horrible disabling disease... but I'm glad to hear your dad is able to take care of here, and that you are help sometimes. :)

My husband hasn't been able to go workout the last couple of weeks, he is working a summer job, and his shift is the weekend night shift, and it has thrown his sleeping patterns during the week completely off. But this weekend is his last weekend, so hopefully next week his sleeping patterns will get back to normal sometime next week. and when he does go work out, it will be mainly to lift weights, and when possible, he will go when one of the trainers/ employees can help him (but sometimes I will). He'll probably be there a good 1 1/2 hours each time he goes :).

well, I realized this afternoon that I had the date for our church 5k wrong- it was yesterday :( instead of today like I though. dang, I was looking forward to it. But I wouldn't have been able to go yesterday anways.

All i did exercisewise today was take about a 10 min walk around my apartment complex.
Oh, and help a blind friend do shopping at walmart, and lift my husband part of the way into our van on the way to/from his chiropractor visit. :) :D (normal life things for me :) )
Have a good evening, you guys!
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Becky (me)-35yo; hypothyroid 8yrs (symptoms at least 1 yr prior); Plantar Fasciitis (PF) (tendonitis in foot) 4 yrs; ovary & softball size cyst removed Feb 2008; Sleep Apnea 3yrs; Dec 2008- realized wheat affects hormones-- went semi- gluten-free (aka, gluten lite!). Interstitial Cystitis (IC, aka painful bladder syndrome) (self dx. controlled by diet- can't have acidic foods/ drinks). July 2010-- realized there was more going on, was going to do the sensitivity/ Celiac testing, decided it wasn't worth it! Am now truely learning to live the gluten- free lifestyle!
My DH-38 yo; born w/ Spastic cerebral palsy. legally blind, uses wheelchair. back surgery Aug 2007, has continued back troubles.

#45 wheeleezdryver

 
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Posted 28 July 2011 - 08:56 PM

Did Week 4, day 1 on the elliptical today.
Man, was it a [good] workout!! I started sweating like less than 10 mins into it (the gym was also a little warmer than I would have preferred, so that probably had something to do with it, too), and boy, did I have a good sweat going during the rest of the workout!
Today was also the first time, I think, that i've managed to do more than 2 miles on the elliptical! (I haven't been keeping track of my mileage. I might get a mini- journal or something at some point to track my workouts in)
I didn't think i've been improving, but this last week I've realized that I have been.... going back & doing week one would seem kinda slow & boring right now! it's good to realize there's been improvement.
And while I was working out, the commercial for gluten- free Chex came on one of the TV's :) that made me smile! :)

Good night!
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Becky (me)-35yo; hypothyroid 8yrs (symptoms at least 1 yr prior); Plantar Fasciitis (PF) (tendonitis in foot) 4 yrs; ovary & softball size cyst removed Feb 2008; Sleep Apnea 3yrs; Dec 2008- realized wheat affects hormones-- went semi- gluten-free (aka, gluten lite!). Interstitial Cystitis (IC, aka painful bladder syndrome) (self dx. controlled by diet- can't have acidic foods/ drinks). July 2010-- realized there was more going on, was going to do the sensitivity/ Celiac testing, decided it wasn't worth it! Am now truely learning to live the gluten- free lifestyle!
My DH-38 yo; born w/ Spastic cerebral palsy. legally blind, uses wheelchair. back surgery Aug 2007, has continued back troubles.




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