The Pain Game

06_21Figure-UI believe that there is difference between types of pain. Clearly dental pain is not cool, nor twisted ankle for that matter, But delayed onset muscle soreness (DOMS) well, to me that feels like good pain, it’s a pain you earn…mind you it is still pain.

I went back to my first weight / toning  session last week on Tuesday night, after months off training it was hard work… During the session I felt great – my body was working again, lifting, crunching, squatting, sit ups, push ups and as unfit as I felt, the pain and hard work during the session felt great.

Then I woke up Wednesday, and talk about sore… DOMS is a condition that occurs after exercise. The theory is that the muscles after eccentric exercise  (where the muscle is lengthened during contractions) are damaged, and that these small microscopic tears or ruptures are healing with new tissue, and that this process is what builds up muscle.

DOMS can be mild or severe, and to be honest after this session it  has been the worst I can remember EVER!.  It lasted a week, finally I woke up today (Tuesday) and finally felt OK. After the first 72 hours after training I couldn’t roll over in bed, I could barely walk down steps, and whenever I moved I hurt all over, legs, butt, arms, chest, core…

Today I woke up feeling good, and knew it would be back to training again today to continue to build up my body, I wanted to add cardio, and I wanted to get the legs ticking over again for a short run.  So I decided that I would go for a quick 2km run before a weights and toning sess, then go home… but in the end after the weights session I ended up staying to do another session, but a cardio this time.

Once I decide to do something, I go for it, when I commit I like to go hard… I suppose compared to when I first started seriously training that I know that I can push myself mentally and I know what my body is capable of… I ask myself with every set, every rep, every distance to push. My mental game is still strong, It thinks it can achieve anything, and has forgotten a little that my body is not where it was (yet.)

This time last year my body was the fittest and strongest I think that I have ever been, but fast forward a year, and missing months of training, dealing with the surgeries and health issues, well to put it simply my fitness and strength is in the toilet! My weight has been somewhat stable, but I feel unfit, and I want it back… My legs felt like lead when running today, the weights felt heavy, and in the cardio session my right quad muscle just felt super fatigued…

Honestly I possibly pushed it a little too hard last Tuesday, it hurt to walk and I couldn’t roll over in bed or move well. A week to recover is a little extreme, but I enjoyed the exercise and sessions today, and will continue to build up my fitness again. I may have pushed again too hard today, but there is a pleasantness in the pain – knowledge that the pain is building me up again, that I am on the right track, that I am getting stronger. My aim is to re-build my functional strength and fitness this year, to run another half marathon, to participate in another triathlon later in the year… It is going to be a big year…

2013 lets see what you got!!

Till next time , Lin xox

The issue with tonsils – Advice needed

My tonsils are inflamed and toxic, they are actually poisoning me, and are now resistant to antibiotics . I have seen an ear nose and throat surgeon and have a surgery date for the 1st of August to have the buggers taken out.

My issue is at the moment, every time I push myself to exercise, do my long runs and training sessions, I end up getting sicker. My Doctor has advised me to stop stressing my body and ease off my training… This is difficult and is upsetting me. I want  to do a half marathon in 3 weeks that I have entered, but every time I push myself I get sicker and taking 3 – 4 days to get better;  The tonsils get worse, I find it hard to swallow and I get a temperature and headaches that don’t go away..

It seems like a no brainer, stop pushing myself… But that is what I do now – I push myself, I love the feeling of pushing my limits, long runs and proving I can do it…

I am really unsure about continuing my running training at the moment, or if i will be able to compete in the half marathon… this makes me want to cry a little…

To all my runner friends out there, Any one got any advice here? Should I keep going with some 10km & 15km and then push it on the day? or stop and take a break on the long runs until the tonsils are gone???

Till next time, Lin.

10km training run; Hill Running.

Today was my longest run since surgery… And I feel great.  I actually don’t mind running hills. I like the satisfaction of beating them, and while I don’t actually carry a stick, I do beat them in my mind with a big, big stick.

Up at 7am this morning, a little reluctant to get out of bed, but I got out from under that warm doona and I headed down to the coast.

Mount Eliza has some great hills for running and our trainer mapped a course that is challenging and makes you work.

The first 1.5km is up a hill, a long gradual climb of roughly 70m in elevation. It keeps going after a short reprieve up a few more hills to roughly 80m elevation, then back down to sea level… It was a 5km course that we got to do twice… As the Run Melbourne Half Marathon is a twice around course, this is how we train.

So after I did it once, it was back to that long gradual hill, I just kept putting one foot in front of the other. I did not stop once this morning, I did not walk any hill or section of the run (with the exception of the slippery set of stairs) I might have been the slowest in my group, but I am not competing against any one, just myself, and my mind.

When running hills I may slow down a little, but I don’t stop and I don’t walk – I keep that running action and use my glute muscles like pistons to push me up the hills. It is not how fast you are, It is not about who beats you, it is about getting it done! and today, well I got it done!

Hill runs are great for building power and endurance into your legs because as you run you are using your body weight as resistance up the hills. I have found in the past that after a hard hill run, I run better the next week. It improves my strength and then when I go back to flats I notice an improvement in my time.

It would be easy to take the easy option when planning training runs and avoid the big hills, or map an easier route, but I encourage all you runners out there to put in some hill work every couple of weeks and notice how it improves your running. Here are a few tips; Make sure you warm up properly before setting out. Drop your regular speed a little on the hill and take a shorter stride. On the down hill avoid placing your foot way out in front and opening up the speed, while this is tempting this can cause a lot of stress to be placed through your knee and makes you more prone to injuries. Listen to your body and if your heart rate is climbing then slow the pace down a little but try to keep up the running action because this is not about speed as much as getting it done!

Finally – stretch out properly after the run, take your time to add a few more stretches over the day and the next day… and allow your body some time to recover before your next run.

Here is a good article from Runner World too!  Can Hill Running Make You Faster?.

Till next time, Lin xox

PS – I am no Dr, so if you are starting to run make sure you get cleared to exercise and all that jazz, don’t just listen to me!

One Year On – Here I go again!

Well kids, the time has come to begin training for the half marathon in July, leading into the full marathon in Oct. The July event is called Run Melbourne and the half marathon (21.1km) course consists of two laps on the course around my beautiful city.

I did this event last year, but competed in the 10km run… This year I am running the half distance. The run package I started last year was building up to run the 10km, we started week 1 of training with 4km.

I did my first training run on Monday (was sick Sunday so couldn’t run with my group) and I did 8km… It was a great feeling to know that I am fitter and healthier and love running, and that because of the hard work I have put in, I can start training at the distance that I worked up to this time last year. Sometimes reflecting on how far you have come is a great way to think about where you can be in another years time. I love the saying above – so true – I can look back and be grateful for all my hard work from last year, and continue to live a life that will bear fruit a year from now!

Striving for something more, being passionate, working towards new goals is something that gets me excited. Sunday’s are my long run day. Every Sunday I meet up with the Step Into Life Mordialloc training group for the runs. This coming Sunday – 10km on hills in Mount Eliza… Bring it on

Till next time, Lin xox