The Phoenix she rises again ....

[CF-OC_gal]

Ok not, but I have risen from my firey decent into low iron anemia hell, 2 months ago to get back at it today, renewed from the ashes of my fall. I did a full body workout at the gym this aft.

Actually I was back at it 2 weeks ago with a run, but more on that later.

Gotta go, but I'll be back later to explain.

[CF-OC_gal]

OK, here's what's been going on. I quit my "perfect" job 2 weeks ago. I decided I'm better off self-employed than burned-out and under paid. My quad pain/tension in the muscle stopped immediately and my right hip tightness is only now feeling like it is healing. I have no idea what it was from other than perhaps holding in stress tension. I've stopped getting fatigue pains and spasms in my fingers and hands (don't ever exercise your small muscles with high reps everyday!). Full strength is returning to them.

Luckily I had some work on the side lined up and a generous neighbour who has given me workshop space for the summer in exchange for re-doing his boat seats (they're almost completed now). It should be an interesting summer.
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2 weeks ago I also decided to go for a morning run. This was after 6 weeks off. The previous cardio session I did on Mar.13 was a 9 minute run and 1 minute rest interval x2. This time I could only do 1-2 minute runs with 1 minute walk intervals for the 20 minutes. My upper heart rate was about the same (160 ish).

I was pretty bummed about that. Also I know I'm ready to go back to the gym when I get the urge but talk myself out of it because of the "back after a layoff DOMS." It usually lasts for one week only, but cripples me. Today I was coming back from my workshop and drove right to the gym and said "Screw it! Tomorrow I'm ready to feel like crap, let's see where I'm at."

Surprisingly I did a full 50 minutes with proper warmup, FB workout and stretchout.

Here's how it went:

5 min on treadmill - got HR up to 120 bpm (maintained throughout warmup)
12 pushups, 17 ab curls, 20 side leg lifts (each), lunge walk for 20
Light DB exercises whole body for 12-20 reps

Back extension - BWx12, 10lbx12

Deadlift (overhand grip) short oly bar probably 20-25 lbs plus plate weight
+50lbs x 10 reps, +70lbs x 8 reps

Lunges (set with RL then set with LL) - 15lb DBs x 10 rep set, 8 rep set

Fr. cable wide pulldowns - 70lbs x 6, 60lbsx8

Bench Press - 55lbsx 10, 70lbsx10

Shoulder DB press - 20lb DBs x 6, 15lb DBs x 8

alt DB concentration curl - 11lb DBs x 10 x 10

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There is very little change in my working weights, maybe 10-15% lower at most. Now can I maintain a schedule???
BTW- my weight has dropped as usual, when not exercising, to 127-128 lbs.

[.V.]

Come on Brat, you can do it. Ease back into it - don't push all out with every workout for a while. Tough out those DOMS and show us what you're made of...and YES, you can stick to the schedule.

[CF-OC_gal]

Tough out those DOMS and show us what you're made of.

LOL ! Thanks for the push! :

Do you know that feeling where you feel utterly like crap because you are not exercising but you know you are going to feel equally as crappy in a different way if you start back into it? Either way you are screwed. That for me is the "window of opportunity" to get back into the exercise groove before slipping into complacency about not exercising. Luckily I have been more physically active in general all day so I haven't slipped far.

I still breathe like I'm hyperventalating after any slight effort (aerobic or anerobic). If I try to control it and act normal I get dizzy from not enough air. I try to move about inconspicuously while catching my breath again. High rep deadlifts are particularly bad for that!

[.V.]

Ummm, you know better than that. If you need air BREATHE. Even when squatting low reps, after a couple, I stop at the top and take a couple of deep breaths then continue...and I don't get out of breath while squatting anymore.

Heck, you're working out - if you need to breathe hard, then breathe hard.

That's why I honestly believe I am only as good as my last workout.

I was talking to a buddy last night about how my training will evolve as I continue to age. What will I be doing when I am 70? Maybe not as many "pedal to the metal" workouts and substituting brisk walking for running.

I do believe I have to watch this toning it down mentality or it will creep up on me to the point where I get off of work and rather than train I'll (instead) opt in favor of putting on a pair of loose green sweat pants, grab a bag of popcorn, and sit on the couch and watch TV for the rest of the day.

I honestly believe the distance from diligent fitness training and total slouch is a thumbnail in length.

[ajarvis]

Breathe woman breathe lol. Don't worry about being inconspicuous. You're exercising you deserve air. I know how you feel though. I use to be able to go up all three or four floors of stairs at work without running out of breath. Now sometimes when I get to the top I'm huffing, and puffing.

[CF-OC_gal]

Yup, I'm still back so far! Morning weight: 129 lbs (re-hydrating I suppose)

Like I expected yesterday, as the day wore on the DOMS set in... everywhere...especially my butt and inner thighs! I went out and walked the dog for 15 minutes. The good news...? That hip stress thing was totally undetected for 24hours after I did the weight workout!!

I figured today I better go do a treadmill run and see what's going on, where I am at, even though I was walking like a stick figure. I did 3min run/1min recovery intervals by 6 and one 2 minute interval for a total of 20 minutes at a pace of 4.8. (a 5 min warmup, cooldown and stretchout as well). So I guess the winter training inside where it was warm dry and comfortable wasn't all for nothing! I'll be alternating outside and inside (with incline training) until I can do both equally as well then just stick to outside. Babying myself as Andy suggests. There are lots of 5ks around here over the summer and into the fall if I can get back without having to take a break.

Pierini- I know what you mean by your motto, but the twisted logic I have would be counter productive with that saying. You see, that would mean I would never workout again after achieving a respectable gain in fitness. I would have left it a 9 minute running intervals and continued to say "there I'm as good as a 9 minute interval" instead of facing the fact that cardio gains are not retained and start to decline rapidly within 3 days of not training. By actually trying again I would be admitting that I am no good which wouldn't motivate me much.

With strength training it's another story. I only lose 10-20% of my gains even after years of a layoff. Apart from the blasted DOMS, I always feel charged by being able to manage respectable weights. At this body weight too there really is no detectable difference in the way I look either. DOMS and extreme "good" fatigue that forces me to sleep are the 2 things about fitness I've come to loathe when making it part of my daily routine. No wonder so many women buy 2-10 lb dumbells, do a set of 20 reps 3x a week and say "there, I'm fit, I workout"!

Thanks for dropping in too Amanda.

[CF-OC_gal]

I'm still on! : I weighed 132lb a couple of days ago but was 130 again yesterday and 129 today. Oh well, I can still wear shorts this summer no problem!

I did my little daily dog walks over the weekend. The darn right hip thing is came back after running . So I either have become sloppy about something or I've developed something new or I'm not doing enough support work. I do know that weight workouts reduce it and stretches and calesthenics target it the right way. I'm not ignoring it.

Tonight's workout, Upper body
(notation: weight in lbs of each individual DB or BB x reps for set one x reps for set two x etc., new weight x reps in set x ad nauseum)

Bent over BB rowing : 45x12, 65x7x6

Close grp cable rowing: 70x9, 80x8 x8

BB Bench press: 75x8x6x4
(LOL - I failed on the last one but couldn't speak loud enough to ask for help to get out from under it. It took a few requests.)

DB Flyes: 10x12, 15x8

BB front raise: 15x8x7
(haven't done these for a long time)

Tricep rope pushdown: 50x8x6

(normal warmup medley -thanks for the wording pierini : and home for a post shake and hot bath)

[.V.]

Maybe instead of running you should just put in some intense walking for a while, since you had to take the time off - it may take you a bit to re-acclimate to the activity.??

Targeted stretching, now that's a fine idea. I wish I could remember do do that each day - it certainly helps. I've gone from being a cardio slacker to a stretching slacker...but am working hard on becoming a cardio slacker again.

[CF-OC_gal]

Thanks for the suggestion. Instead of starting where I was at before I've dropped back to a more introductory running interval. I don't understand why it wouldn't wouldn't go away during that 2 months off. I wasn't even wearing my runners at that time.

I've got to say that the strength training feel more like it used to this time around. Weird but it is my preference. I need to do cardio but I actually love to strength train.

Brat, you training? Quit keeping us in the dark.

[CF-OC_gal]

Uh..., yes and no .

I mentioned before about quitting my job and going out on my own again. Well my master plan which I had been dreaming about surpised the hell out of me and became a reality. I have a PT job (30 hours pw) paying way better than I was hoping for and I have some nice contracts for boat canvas on my own time. I'm almost finished the "baptism by fire training." This is a cool-assed company too. I could theoretically bike to work and back (about 4-5 mi each way) in good weather on mostly a bike path. Also my gym membership is up again in time for the summer specials. So I'm thinking that could be a fun gas saving switch for the next little while.

So I've been busy with life. me and my beau are also getting the fiance visa appl'n info altogether. Within the year I should be able to purge the old and face the future.

Thanks for asking Mr. P. I weigh the same a look a little dragged-down, but there's a grin of satisfaction on my face most days. This is what not giving up is all about. I can't be doing all that badly, a rather important looking client in a business suit left then came back to make sure he gave me his name and blushed at the same time. He asked when I'd be back working again because he "only wants to deal with one person!" <What a major Flirt!!>

[.V.]

Originally Posted by Brat

<What a major Flirt!!>

And that's a bad thing how?

Cycling to work - that's a great idea. I do that sometimes on days that I won't be on call the next morning when I get off from work and can cycle back home - if it's a day I won't be needing the laptop at work. I've got this fear of carrying it in my backpack and it being destroyed when some idiot runs me over...like being ran over wouldn't be bad enough.

[CF-OC_gal]

What the heck is wrong with me...?:confused: I forgot just how natural it is for me to hop on a bike and just go places! (I biked to work today 50min. there, 65 min. back on a different route) I started to really ask myself why I let it go. Then I remembered about 3-4 years ago I did some research into the best bone-sparing cardio since I'm of that age to be concerned before "the change of life". The 2 activities I love, rowing and biking, are way down the list, just ahead of swimming. So I remember thinking that I better switch to running since I don't have time to do everything.

I dunno. It was a heck of a trek today on the bike path, through a wooded section, along long stretches of farmland, up and down hills then into downtown. I made it! There was an awful headwind I had to fight on the way home as well as darkness setting in so I had to avoid the wooded parts of the bike path (it's not really all that safe).

7.4 miles to and from (14.8 mi total biking today)

Luckily Andy, I spent little time having to share the road with cars. Mostly it was the bike path with dogs, people and groundhogs. I felt like I was in a movie when I drove through a flock of pigeons feeding on grass seed.

I've now got the first real ride of the season, "bicycle seat blues"