I've done 2 Sprint triathlons now - both this year, and my running is still my weakness. My running time actually got worse. Realistically, I haven't concentrated on my running per se. I have been running, but not in a way that would generate improvement.
Since my time was slower, I started thinking about what I used to teach my athletes about speeding up the legs. I have endurance, but not speed. I have started incorporating the warm-up work out drills into my running routine ... but completely forgot about the benefits of jump roping!! Back to the mini tramp this morning and on to the jump rope. As I suspected, my jump roping skills have lagged!! I did 500 jumping jacks on the mini trampoline to warm myself up and get my legs in the mood to bounce. When I tried jump roping, not so good.
The trampoline and jump roping help build the springiness in your ankles and feet needed to push you forward quickly. I can build power in my legs, but I need my feet and ankles to cooperate too. The mini tramp felt good - and is supposedly a good way to stimulate weight loss too.
I'm excited because my workout times are increasing. When I first started last February, I was only running, biking or swimming 20 minutes at a time. I was worn out by then. I have increased my workouts to 50 minutes at a time on a short day without getting wiped out and going to bed!! That is a huge improvement in my endurance. I may not be hitting the times I want in the races yet, but day to day I am seeing improvements. Looking forward to the progress that the minitramp and jump roping will bring!
Saturday, July 25, 2015
Tuesday, June 2, 2015
Running - My New Challenge
In 2009 I was diagnosed with an auto
immune disorder that affects skin and muscle - dermatomyositis. As a
result I spent 2 years on prednisone - and consequently gained 50
pounds. I kept getting told "the weight will come off after you get off
the prednisone..." Nope, 3 years later and still battling the bulge.
However, I have dropped 23 pounds!! And am getting back into shape.
The most dramatic affect of weight gain and being on/off prednisone is how weight affects your ability to exercise effectively or efficiently. If you've never been on prednisone, then you may not be aware also that coming off of it (a prescribed steroid) causes a "crash." It was the 2-3-4 week crashes every time my dosage was dropped that also affected my ability to exercise.
Needless to say, I'm still in recovery, but enjoying the cross training. Running, well, used to be fun. It's not so fun with extra pounds. That's why I started reading Running a Marathon for Dummies. It has great info on the bodies physiology as it adapts to longer and longer periods of running. Some of it is a refresher, but a lot is new. I highly recommend checking it out if you have the extra pounds that you are not used to and want to get your athlete self back into shape.
The most dramatic affect of weight gain and being on/off prednisone is how weight affects your ability to exercise effectively or efficiently. If you've never been on prednisone, then you may not be aware also that coming off of it (a prescribed steroid) causes a "crash." It was the 2-3-4 week crashes every time my dosage was dropped that also affected my ability to exercise.
Needless to say, I'm still in recovery, but enjoying the cross training. Running, well, used to be fun. It's not so fun with extra pounds. That's why I started reading Running a Marathon for Dummies. It has great info on the bodies physiology as it adapts to longer and longer periods of running. Some of it is a refresher, but a lot is new. I highly recommend checking it out if you have the extra pounds that you are not used to and want to get your athlete self back into shape.
Sunday, April 5, 2015
Dermatomyositis Update March 2015
So it's 2015, and I am still managing the dermatomyositis without oral medication. The last time I visited my dermatologist, she wouldn't put me back on the prednisone because I had never lost the weight that I gained from the prednisone previously. So, the idea that weight gained when you are on prednisone goes away when you get off of it is not always true. I never lost the weight.
Additionally, I had been depressing my immune system by eating sugar - on purpose - because it stopped the itching.
My dermatologist gave me 3 different topical medications: one for my neck and upper back, one for my head and scalp, and one for my hands and arms. I use the topical medications when the outbreaks are itchy and red and irritated. I use an antihistamine when the itching is out of control. It stops the itching, and she said I could continue to do that.
She also sent my to my general practitioner for consult and blood work. I had become pre-diabetic, pre-high blood pressure, and pre-high cholesterol. Basically, I was a mess and definitely over weight. I had gained 55 pounds in this process, and not able to get the weight off. I recognized the symptoms of being pre-diabetic. I was thirsty all the time and felt like I had to go to the bathroom - urinate - all the time. My skin was dry and flaky around my mouth, and my hands were horribly dry.
I cut all the sugar out completely and immediately. I'm not trying to kill myself just to manage dermatomyositis. I want my health in tact. I have a long bucket list, and my children are starting to have children of their own. I would like to be around to enjoy my family and my partner. I am motivated to change my situation is my point. If you are in a similar situation, you have to find your motivation. I personally want a high quality of living if I am going to be on this planet.
So I cut out sugar and started watching my carbs. I also made more of an effort to go to the gym to at least exercise on the treadmill, bike or in the pool. I started riding my bike. That is what my rheumatologist had told me would help. Keep moving, keep the lymph and muscles flushed out so I don't accumulate the bad stuff that causes the break down in the muscles and joints. I really had slowed down on the exercise.
In January my partner bought me a Vivofit. That has been amazing because I can track my calories - something I have NEVER DONE. I had no idea how much excess healthy food I was eating. Did you know an avocado is 350 calories!?!!! OMG I came to understand that I was eating healthy for like 2-3 people!! So calories and portion size reduced immediately. With the Vivofit, you can track your calories and daily activity. It reminds you to move when you have been sitting for too long, which improves your metabolism. Awesome!! I had lost about 10 pounds before I got it, and now I've lost another 10 pounds with it!! I also like that it helps me be aware of my movement by tracking how many steps I take in a day. If I hit my quota, I'm on the path to weight loss. If not, I know I will stagnate.
More than anything, I am simply more aware of my calories and my exercise. It's amazing. I really never had to do that before, so I was not aware. If you are in a similar place in your struggle with dermatomyositis, or even with weight loss, consider getting a device that allows you to track your food and exercise. However, I do NOT recommend this if you have a history of food disorders. My partner does, and she quit tracking her calories as soon as she was clear on food portions that worked because the idea of tracking was sending her back into food disorder mode. If you are under the care of a physician or counselor for a food disorder, you need to work with them before taking on using a tracker. IT'S REALLY IMPORTANT YOU DO NOT TRIGGER YOUR FOOD DISORDER :)
Be healthy ya'll!! Til next time!
Additionally, I had been depressing my immune system by eating sugar - on purpose - because it stopped the itching.
My dermatologist gave me 3 different topical medications: one for my neck and upper back, one for my head and scalp, and one for my hands and arms. I use the topical medications when the outbreaks are itchy and red and irritated. I use an antihistamine when the itching is out of control. It stops the itching, and she said I could continue to do that.
She also sent my to my general practitioner for consult and blood work. I had become pre-diabetic, pre-high blood pressure, and pre-high cholesterol. Basically, I was a mess and definitely over weight. I had gained 55 pounds in this process, and not able to get the weight off. I recognized the symptoms of being pre-diabetic. I was thirsty all the time and felt like I had to go to the bathroom - urinate - all the time. My skin was dry and flaky around my mouth, and my hands were horribly dry.
I cut all the sugar out completely and immediately. I'm not trying to kill myself just to manage dermatomyositis. I want my health in tact. I have a long bucket list, and my children are starting to have children of their own. I would like to be around to enjoy my family and my partner. I am motivated to change my situation is my point. If you are in a similar situation, you have to find your motivation. I personally want a high quality of living if I am going to be on this planet.
So I cut out sugar and started watching my carbs. I also made more of an effort to go to the gym to at least exercise on the treadmill, bike or in the pool. I started riding my bike. That is what my rheumatologist had told me would help. Keep moving, keep the lymph and muscles flushed out so I don't accumulate the bad stuff that causes the break down in the muscles and joints. I really had slowed down on the exercise.
In January my partner bought me a Vivofit. That has been amazing because I can track my calories - something I have NEVER DONE. I had no idea how much excess healthy food I was eating. Did you know an avocado is 350 calories!?!!! OMG I came to understand that I was eating healthy for like 2-3 people!! So calories and portion size reduced immediately. With the Vivofit, you can track your calories and daily activity. It reminds you to move when you have been sitting for too long, which improves your metabolism. Awesome!! I had lost about 10 pounds before I got it, and now I've lost another 10 pounds with it!! I also like that it helps me be aware of my movement by tracking how many steps I take in a day. If I hit my quota, I'm on the path to weight loss. If not, I know I will stagnate.
More than anything, I am simply more aware of my calories and my exercise. It's amazing. I really never had to do that before, so I was not aware. If you are in a similar place in your struggle with dermatomyositis, or even with weight loss, consider getting a device that allows you to track your food and exercise. However, I do NOT recommend this if you have a history of food disorders. My partner does, and she quit tracking her calories as soon as she was clear on food portions that worked because the idea of tracking was sending her back into food disorder mode. If you are under the care of a physician or counselor for a food disorder, you need to work with them before taking on using a tracker. IT'S REALLY IMPORTANT YOU DO NOT TRIGGER YOUR FOOD DISORDER :)
Be healthy ya'll!! Til next time!
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