For those of you cardio queens and kings, yes unfortunately there is such a thing as too much cardio. I am a good example of it. I met with a dietitian/nutritionist the other day regarding my slow metabolism. I knew my metabolism has slowed down a lot because I had been logging everything that I had been eating and every workout that I been doing for a whole month or so. Looking at my calorie intake and cal.burned I knew that I had been burning more than I have been taking in, but I had just maintained the same weight instead of losing. My nutritionist who is also a personal trainer looked at my Fitday log carefully, did some calculations, asked me some questions and at the end informed me that I have messed up my metabolism by doing too much cardiovascular exercises. According to her based on my Fitday's cal. intake and burned graph, I should have lost about 8 lbs during last month alone!!!!!! It seems like by doing too much cardio during my training for triathlons, I put my body under too much stress, up to the point that my body is holding on to all its energy sources. I had been doing an average of 2 to 3 hours of cardio a day, burning an average of 800 to 1000 calories a day, eating a healthy diet, but hardly taking any days off. Mean while my metabolism could not get any faster since it was already working at its maximum speed, so at this point my body started conserving its energy. She suggested that I take few months off of training, mean while bumping up my calorie intake to 2,500 a day while doing minimal cardio during this time. She asked me to start weight training again instead. After few months when I gain some weight (yes, she wants me to gain weight!!!!!) I can cut back my calories to 1500 cal.a day for 2 days and then 2000 cal. for one day, for few months also. At that point I can gradually do more cardio in order to boost my metabolism again.
So it has been a week now that I have been on my new diet of eating more and exercising less. It is absolutely depressing. My body craves to go running. In the evening when I usually go jogging, my body goes through the exercise withdrawal syndrome(if there is such a thing ;o) where I feel a burst of energy that I don't know how to contain. I am getting depressed
So the moral of story is, too much of anything is bad for you.
Ok, I will start with saying that I have a new respect for all the marathon runners now :o) I am so glad that it was only 23.4k (in order to make a loop, they made us run longer, lucky me :o) and now I realize that no matter how fit you are, you have to train right to be able to run that long. It took me almost 3 hours to do it. (2 hrs and 57 something minute)
My day started at 4:30 AM. My friend Susan and I met at the hotel lobby and walked to the track field where the start line was. When we got there all we you could see was a sea of people waiting to start (7000 participants overall). The full marathoners had started an hour earlier so this crowd was only the half marathon, 10k and 5k runners. We started at 6 AM sharp. Slow start ,of course, since the people in front of us had to move. Susan and I started with a nice easy pace and just went with the flow for a while. We picked up our speed about 15 minutes into the run. We met some missionaries from US while running, which was nice and kept us busy for a while. While chatting with them we missed the first water stop (not very smart!). We got some water on the second and the 4th stop though. Mean while I was thinking to myself that this is not as bad as I thought it will be. Silly me......When we hit the 9k Susan took off and I stayed behind going with my own pace. About a kilometer later the climb started. Well, it wasn't that bad considering that it was roller hills, so after each climb there was a nice downhill, but that really slowed me down. Mean while I hit the water stop number 5 which to my surprise was out of water. I had at least another kilometer of climb and was very thirsty. By the time I hit the half way turn I was 1 hour and 20 minutes into the run which I thought was pretty good, but I was really dehydrated. On the way back, the hills (rollers) truly killed me and out of the sudden I was just exhausted. Sure enough there was no water on the way back at stop number 5 so I had to drag myself to the next stop. I got 3 cups of water when I hit that water stop, but that’s when my body decided to give up on me. From there on it was a battle of jogging for a while and then dealing with leg cramps (It happens when you are dehydrated and low on minerals). I would have killed for a Gatorade at that point :o) my last 5K was not pretty at all. My right leg was cramped up and the toes were all locked. I jogged 2 minutes and then I had to walk for 5. I was physically and emotionally in pain (I had made a promise to myself that I would run the whole course no matter how slow). When I got to the finish line field, the only thing that I could see was the Finish line (picture in the photo gallery). I was really hurting. The first thing I did after passing the line was to beg my husband to get me Gatorade. I think it took me 2 bottles of Gatorade and then another 2 bottles of water to bring me back to life.
So what is after this? Training properly so I can do it under 2 ½ hours.
It is Saturday morning and although I am not completely recovered, but I feel a lot better today. I am so tempted to go for a short run to give my legs a move, but I am not sure if it's a smart thing to do concidering that I am still recovering.
It is a 3 hours drive to Subic. We should be leaving before noon. I will report back on Monday
I am really bummed. My last run was on Monday. That night when I was going to bed I could feel the scratchy throat. I took couple of vitamin Cs and hoped that it will go away. Unfortunately woke up with a headache, sore throat and body ache. I rested most of the day yesterday. Today I had to go in and teach my spin class since I couldn't find a sub :o( I just need to get better for Sunday. Oh, and I am still not in the race. My friend is still working on it. We (Susan and I) decide we are going to go, no matter what. Even if we have to run with the race, but not in the race, we'll do it. I just need to get over this nasty cold for now.
Good news is that I am still training. Bad news is, I am still trying to sign up for the 1/2 Marathon. It is a long story, but to make it short, there are already 700 people signed up (can you believe it ?) so they closed the registration early. Mean while I am trying really hard to get in with a help of a friend who knows somebody that knows someone who might be able to add me to the list. I have my hotel reservation, so as soon as I get in, I am on my way to Subic.
So here is what I did today: Spin class in the morning and then this afternoon I ran a10k ( fast tempo) with my friend Susan. Susan has done few marathons so it is always good to run with her. She really challenges me.
I took the Saturday off , but went for a long workout today. I rode my bike for hour and 15 minutes (about 28k) and then ran for 5K. It felt really good since I was completely rested from my day off. Just had a great dinner and waiting for 9 o'clock so I can go to bed :o)
Woke up at 8 this morning and feeling great now thanks to my friend's advice about hydrating completely before going to bed. I thought I will wake up sore, but I am not sore at all. So the key is, drink LOTS of water after your long run if you don't want to feel tired and sore the next day :o)
I ran for 2 hours this evening. I am not sure exactly how many miles, but it must have been around 10. The only reason that I did it was to see if I will have the endurance and stamina to run that long with a steady tempo (5.5 to 6 miles per hour) . It was fine for the first hour which my body is completely used to, but hour and half into the run I could feel it all over. I have to admit that I am exhausted now. I think I am more tired than my last triathlon and I think it's because my body is more used do multisport rather than doing the same sport for so long. It really came as a shock to my entire body :o) I will sign up for the 1/2 marathon tomorrow after my massage :o)
I don't think I should be running till Moday. You runners out there, any feedback on how many times I should run next week? I have exactly 9 days left to the event.
My parents are visiting from US . They got here on Saturday and still fighting the jet-lag. It is fun to have them around except my workout schedule is all messed up now. Of course that is not the only problem. They have brought us all our favorite food and goodies from home, which is very hard to resist.
There is a marathon on Sunday the 20th in Subic. I was hoping I could try the half marathon, but I just realized that I only have10 days left to get ready for it. That is not enough time, but still I might try. I went jogging last night which felt great. I should have done a long jog, but I did only 8k since I am going for a long run this Friday with Susan. If I can do 2 hours this Friday, then I will sign up for the Subic half-marathon. Otherwise I don't think I should do it.
My weight hasn't changed a bit. I am eating an average of 1700 to1900 calorie a day with an average of an hour exercise a day (about 500 calorie a day). You would think by now I should have seen a change, but nothing, not even half a pound. Anyhow, my friends, this is what happen to you when you get older. When you reach the age of 40 and you have to work extra, extra hard for the good body :o)
Wow, 2008 is here already. We just got back from our trip to beautiful Bali, Indonesia. It was great, but I am afraid of weighing myself now. I got to workout only few days out of the 10 that we were there. I went jogging on the beach for couple of days. Both times I ran about 8k. I also went to the hotel gym couple of time, but didn't do as much as I liked to. Mean while we ate so much delicious food and drank lots of good wine. Now you know why I don't want to go on the scale Anyhow, it is a new year and a new day. So here is my resolution:
#1- I am logging all my calorie intakes from now on for 6 months. It is really time consuming but if I want to lose this 15 lbs I need to do it.
#2- I wil do more weights and muscle training this year and less cardio unles I am training for an event. This will be very hard for me since I am a cardio junkie.
#3- I will drink more water.
#4- I will lose this darn 15 lbs
OK. Now I feel much better.Letme see what elese. I will also be starting my training next week since my Clark duathlon (7.5-30-5k) is on February 3rd. I am still not completely recovered from the shin-splint, but I need to get ready for the race no matter what. If I could lose 5 lbs this month, it will be great. It really will help me with my performance. I will keep you posted.
. We just got back from our trip to beautiful Bali, Indonesia. It was great, but I am afraid of weighing myself now. I got to workout only few days out of the 10 that we were there. I went jogging on the beach for couple of days. Both times I ran about 8k. I also went to the hotel gym couple of time, but didn't do as much as I liked to. Mean while we ate so much delicious food and drank lots of good wine. Now you know why I don't want to go on the scale