Lucky Me! And SLO Marathon Training Update (one month out!)

Winner Winner, (vegan) Chicken Dinner

Have I mentioned how lucky I’ve been lately? Oh yeah, I may have mentioned it. Since December I’ve been entering and winning a lot of giveaways. And I’ve won some really cool things. Like my Blendtec Designer 725 (from Fitfluential). I also won a $100 Lululemon gift card from Fitfluential. I won a pair of Injinji socks and Croc shoes from Katie (in two separate giveaways!), a pretty headband from Sparkly Soul, and an Unplugged t-shirt from Jenn. Not to mention that I found $20 on the street a few weeks ago!

Well, the luck continues. Last week I received a package from NuNaturals that I one from Jody (the second time I won that from her! They’re keeping me stocked up.), and I received this from Influenster (not a giveaway, but I guess I won it from among the participants in a marketing program):

Influenster2

This was a complete and very fun surprise.

NuStevia

Five Weeks Until the SLO Marathon!

Yikes! That happened fast. The SLO Marathon is just a little over a month away! I feel like I’ll be ready, even though my training has not been quite as intense as I’d planned. My weekday training suffered because I frequently have to work at 7:00, so I’m just not getting the mid-week mileage that I’d hoped for. Especially now that Daylight Savings Time has started. I’m not comfortable running in the dark (here’s why), so I usually have to cut my runs short.

I have managed to get in my long runs according to schedule, so that’s good. And I usually manage at least one speed or hill workout during the week, even if it is a bit shorter than I’d like. That being said, I finally got my total mileage up over 30 miles for the first time this training cycle. Woohoo!

Running for the week:

Tuesday: 2.5 miles easy. I had to be at work early, but Alan ran with me so I could get out early.
Wednesday: 6.5 miles with two miles at tempo/LT pace (which was around 9:15 per mile). I ran with Christina, my neighbor, so we got out early enough that we could get our run in and I could be at work by 8:00.
Saturday: 20 miles. Yes, I got it done!
Sunday: 4 miles. Recovery run. It also put me over 30 for the week (33 to be exact).

So, for the long run, I started off running with Christina. Alan’s hamstring was bothering him, so he took the day off. We took off from a park about a mile from our house. Because we were getting a late start (again!), I took off forgetting my water bottle and didn’t remember until about a half mile into the run. I’d left it on the curb at the park, wasn’t sure if Alan would see it, so Christina and I turned around to retrieve it. Before we got there though, Alan pulled up, with my bottle, so we turned back around. I also stumbled and almost fell on a sidewalk crack, but fortunately I caught my balance before I went all the way down.

Christina planned to run 10, so I ran with her to her turnaround point, then ran back about two miles. I felt that this would cut down on how far out I would have to run by myself. We live in a wonderful area that has little traffic and horse trails, but the downside is that it can get a little desolate if you run out about 10 miles or so. This way I stayed closer to home, I passed my favorite fire station (and water stop) three times, and it just generally felt safer.

WRW6

All went well on the run, though 20 miles is a freaking long way. And hard! Speaking of hard, I was almost done, only about a tenth of a mile from finishing, when I stumbled over that same crack in the sidewalk! This time I went down, flat on my face. Still, my first emotion was embarrassment, so obviously I wasn’t too badly hurt. I did manage to bang up my knee, hand, and even hit my face, but fortunately that was a light hit. The fall (or my emotion about the fall) also brought up my exercise induced asthma, but a couple quick puffs on my inhaler suppressed that. And yes, I did run that last bit (.08 mile to be exact, anal about mileage as I am).

WRW8

On Sunday Alan was announcing the Running Wild for Hope 5k in Palm Springs. I had no intention of actually racing, but I do like to go along to see running friends that I haven’t seen for a while, even if it means waking up at 3:30 on a Sunday morning (I repeat, sometimes running is hard). I ran a slow, four mile recovery run while the race was going on, including a mile with my former LA Marathon bestie, while she warmed up for the race.

Race Pictures 001

Linda and I managed to finish the 2000 LA Marathon in 3:33 in spite of pouring rain and 40 degree temps. We wore our trash bags for the whole race!

WWRI took a quick nap (Alan gets to the race early!), then, after a mile with Linda, ran another three on my own. Slowly. My PRO Compression sleeves are my friends. I usually wear them for about two days after a tough run or race.

WRW3

WRW2You can see the wound (which sounds too dramatic, but “owie” doesn’t look right) on my knee (the bandage didn’t last long there). It felt okay though.

As I mentioned, there are only five weeks left until the SLO Marathon on April 26. That means three weeks of training really, then a two week taper. If you haven’t signed up yet, you can still save $10 with my code: WOODAMB.  It will be beautiful in San Luis Obispo, something I’m looking forward to since it’s already getting hot in the desert.

Skulpt Aim

As I mentioned last week, I’ve had an opportunity to try out the Skult Aim. I wasn’t very happy about my initial readings, so that has encouraged be to get back to a little weight training. I’ve been practicing yoga a couple times a week, Pilates maybe once, so I hope to add some traditional strength training twice a week or so. Gotta bring those numbers down!

skulpt 2Yes, I’m showing my best reading in the picture above. That is my quadriceps measurement. My biceps, triceps and abs need a little work. So I did get in two upper body strength workouts last week. It’s actually pretty easy, since I work in a gym, and there is always a little time to get in a quick workout. I’ll be tracking my results over the next few weeks and we’ll see how those reading change.

So, that’s my week. How is your training going? Any events, races, or competitions?

Taking the Leap and Running Through Redlands

Stupid exercise induced asthma.

SLO Marathon Training Recap Week 9

With the exception of total mileage, my training week was right on target this week. I got my main workouts done, and finished it off with a half marathon, which was on the schedule, though it was a last minute decision to actually sign up and run the race (more on that below).

On Monday, I ran four half mile intervals (my goal is six, but time is always a factor). After a half mile warm up, I did my intervals on the street near my house. I even had my own coach (Alan) out there! That was nice because he gives me an extra push. Each half mile was around 4:03 to 4:04, which is probably a little too fast for me right now, but it felt good (in a really hard kind of way).

On Wednesday I ran up into the hills behind our house for a hill workout on the trails. It started off great! I found a $20 bill on the road! Everything else was, well, hard. I did 15 repeats on this hill:

Hill Workout 2It’s not super long but it’s pretty steep, so it was challenging. So challenging that I didn’t trust my exercsie addled brain to remember what number I was on, so I used the “count rocks” system.

Hill WorkoutI’d add a rock to the pile after each repeat. I was glad I did because not only could I not remember which one I was on, I had to keep recounting the rocks because I wasn’t sure I was counting them correctly!

I had to work on Saturday, just for a couple hours basically to transport a couple of our massage therapists to a golf event where they’d be doing chair massage. I asked for, and got, permission to take a run in between the time I dropped them off and picked them up. Running around the country club where I work is really like another hill workout. Lots of beautiful views though.

Running Through Redlands

On Sunday, Alan announced the Run Through Redlands half marathon, 10, and 5k. This is his fifth year announcing, but this year they moved the event to March 8 (from late April). The race was on my schedule, but I wasn’t sure if I wanted to run it. If I had not worked the day before, I probably would have run 18 miles then taken Sunday off. Well, that didn’t happen. But I feel like I’m a little behind in my long run effort, so I was hesitant to skip that long run.

We had to be at the event by 5:30, so with an hour plus drive that meant a 3:00 am wake up. And remember that little ol’ time change? Yes, we were basically getting up at 2:00 am. Just as the bars were closing.

We arrived and Alan took off to do his announcing thing. I still wasn’t sure what I was going to do. Run the race? Do a long run on my own around Redlands? Go back to sleep (which really sounded like the most attractive option)? I tweeted:

So I made the decision at 6:30 to run the race that was starting in 50 minutes. Because of my lack of commitment, my planning was terrible. Though I had brought along a banana and a Clif Bar, I didn’t bring any gels or electrolytes (and they didn’t have them on the course either!). Instead I tucked another Clif Bar in my Flipbelt, hoping I could get it down if I needed it.

My goal was to have fun, to see if I could get in some marathon pace miles in, and just to stay occupied while Alan was working. Even though I ran the race last year, I’d forgotten how much uphill there is during the first half. In fact, basically the whole first half is uphill, which should be good training for the hills of the SLO Marathon. So my 9:30 miles slowed down to 10:30 miles after mile two, then picked up at bit after about mile seven as we headed back toward the finish line.

I was almost to mile 12, and looking at about a 2:12-ish finish, not great, but not bad, then WHAM! I started to feel like my vision was darkening around the perimeter and that I might just have a big bear sitting on my chest. I know immediately when my exercise induced asthma is rearing its ugly head, but I kept trying to run for a bit, but finally had to slow to a walk, take a couple puffs on my inhaler (fortunately I had remembered to bring that!), and wait for the medicine to kick in. And wait. And wait. It seemed to take much longer than usual for my breathing to return to normal, but finally I could start running again. Slowly. And keep on going to the finish (where my lovely husband greeted me with his usual “here is my favorite person in the whole world!”).

Mile 12 took me almost 13 minutes, giving me a finish time of 2:16:17, which was a little slower than my race last year. But, the good news is this:

RedlandsSecond place in my division! I was actually lying on a massage table getting my free post-race 10 minute massage (which was wonderful by the way), when I heard them announce my name. I sometimes judge myself a little too harshly, forgetting that I’m not 30 anymore. When you compete against your peers, you come out…second! (Of course I checked out the first place woman’s time..just under 2:13. Stupid exercise induced asthma!

RecoveryI’m spending a day or so in recovery mode. I was really exhausted after the race, which I think was more an aftereffect of the asthma than the race itself (that and waking up at 2:00 in the morning!). Alan drove home and I put my feet up and took a little nap. Then I took Monday off of running, but I did go to a yoga class (I had two clients cancel, which sucks, but it did give me time to go to the yoga class we offer at my fitness center).

Yoga

pro compression

This post has gone on for a long time, hasn’t it? So let’s wrap the Take the Leap Yoga Challenge in pictures! Well mostly. I am a wordy gal. Let me just say that it was a great experience and I would do it again in a heartbeat. Thanks so much to prAna and Fit Approach for hosting!

Click here to read more about prAna, their beautiful fitness and lifestyle clothing, and their approach to sustainability (plus a 15% discount!).

 Take the Leap Challenge, the Final Week

Week 5This is supposed to be a simple child’s pose. Not so much in my house.

Week 5 1I thought this was the last day of the challenge, so I celebrated with some headstands, a crow, and by wearing a pretty prAna top that I hadn’t worn for a while. But, I found out that 30 Days of Yoga was actually 35!

Week 5 2Revolved Chair pose. I love yoga in my front yard.

Week 5 3Half moon pose with a little help from the pups. This is me, seconds before toppling over.

Week 5 4Flashback Friday. Tree pose in front of the Self Realization Fellowship in Encinitas (from about three years ago).

Week 5 6During my run at work on Saturday. Beautiful views, lots of hills for the run.

Week 5 5And finally…savasana. The perfect post for the last day of the Take the Leap challenge and for post-race recovery.

How was your week in training? Any races, events or other competitions? Have you signed up for the SLO Marathon yet? Remember, you can save $10 with my code: WOODAMB.

The Week in Training: SLO Marathon and Yoga Challenges

SLO Marathon Training Recap, Week 8

For what may be the first time during this current training cycle, I am actually happy with my training. I know! I’ve been pretty negative about it all, with illness and work hours interfering with my plans. This week, they (illness & work) tried to interfere, but I overcame them! Win!

On Wednesday, which is supposed to be my second speed work day of the week I woke up with a migraine. It was bad enough that I couldn’t run, but I also had to cancel five clients! I hate doing that, but it couldn’t be helped. I stayed in bed all morning, then finally fell into a good, solid sleep and woke up around 1:30 with the headache gone. One of my shorter ones, thank goodness.

I decided to get out on Thursday morning with Alan and our neighbor Christina, to see if I could get in some type of tempo run. It would have to be short because I have to be at work by 7:30, but that always encourages me to run faster. Christina decided to run along with me, and we ran three pretty fast miles. No real warm up, though the first mile was the slowest. I was just happy to get it done.

Christina and I also ran together on Friday, four easy miles, and Saturday, for part of my long run. It’s nice to have a new training partner. She’s a very nice girl, a new runner, and about 25 years younger than me so I’m getting my ass kicked on a regular basis a good push.

Alan announced the Desert Triathlon this weekend. It is held on both days, with the sprint and duathlon on Saturday and the international on Sunday. They had quite a treat this year. Saturday brought wind, with gusts up to about 50 mph, and on Sunday it rained all day. At least the wind died.

When I headed out for my long run with Christina on Saturday, the winds weren’t too bad yet. She ran with me for the first five miles, then I was on my own. I was scheduled for 16 miles, and it just seemed so long to run my regular out and back route, all by myself, especially when the winds started to rise up. After much deliberation (and a lot of running route math going on in my head), I decided to add on mileage as I headed away from home, then finish up at Lake Cahuilla, which is where the triathlon (and Alan) was (were?).

Running math is kind of funny, especially when you start to get tired (which I was from mile 10 on). I know the distances, I’d figure out where I needed to turn because I had to add on six miles, but my brain had a hard time holding onto it. I’d figure it out once at one total mileage, then it would be different the next time. Well, at least it gave my brain something to think about as I plodded along. It all worked out perfectly in the end. I finished up about 25 feet from where Alan was at the finish line.

Long RunI was glad I was just running 16 miles (if you can believe that). The triathletes had to deal with a horrendous headwind as they headed back toward the park, not to mention the buoys in the water were blown way off course, so many swimmers got a little extra distance in. We all had sand in our hair and gritty teeth at the end though.

After I finished, I snagged some of Alan’s Gatorade, stretched, bundled up in one of his sweatshirts, and hung out until he was done. I even managed a couple yoga poses (see below)! One of the vendors brought me a smoothie, so I even got some refuel. Oh! And celebrities!

Two Hollywood stars competed in the sprint triathlon. Sadly, I am so out of touch that I have no idea who they were. There were good looking though. Even sadder, I was tired, stinky, and looked like I had just run 16 miles.

Chris Pratt

This is Chris Pratt. He played Andy Dwyer on Parks and Recreation and Bright Abbott in Everwood.

Chace Crawford

This is Chace Crawford. He played Nate Arhibald on the Gossip Girls.

 

Sunday is usually an easy, run with the dogs day, but since I ran Thursday, Friday, and Saturday, and plan to run Monday, I took a well deserved day off of running.

This is week eight of my SLO Marathon training. I’m still a little short of my total weekly distance goals, but I feel happy with my training this week. I’m running the Run Through Redlands half marathon next Sunday (and have to work at 6:45 on Saturday), so this coming week will be a bit of a cutback week. I do plan to run the race at my goal marathon pace, so that will be interesting.

Remember, you can save $10 on registration for the SLO Marathon with the code WOODAMB.

Here’s the recap:

Monday: Intervals: 8 x .25 miles intervals at about 5k pace. Yoga warm up
Tuesday: Pilates Reformer workout, 20 minutes Balancing Flow from Yoga Download
Wednesday: Migraine. I did manage a little restorative yoga in the early evening.
Thursday: Tempo run. Three miles at lactate threshold pace. 30 minutes Pilates Reformer workout, 10 minutes Sun Salutations.
Friday: Four miles easy. A little yoga stretching after the run.
Saturday: Long run. 16 miles. Not much yoga, but I did manage to put my legs up the wall, er, up the tree.
Sunday: 90 minute Vinyasa class.

Take the Leap 30 Days of Yoga Challenge

We are approaching the last few days of the Take the Leap 30 days of yoga challenge with prAna and Fit Approach. I have loved this so much! I’m sorry that it is almost over, but I plan to keep up my yoga practice. Here is the last week of posing.

Week 4Week 4 2

Week 4 3Week 4 4

Week 4 5Week 4 7

Week 4 6

Just a few days left!

Vegan Eats

I made some of my favorite recipes this week, including Pot Pie (though I used Beyond Meat chicken instead of tofu) and Pizza. Both were delicious.

Pot PiePizza

I also made a great smoothie on Sunday. I called it a “Kitchen Sink” smoothie. It was also delicious. Here’s the Instagram post:

How was your training week? Any events, races, or simply fun times?

Marathon Training, Yoga Challenges, and Grandsons: Just a little recap

Busy weekend = mostly pictures. That and the Westminster Dog Show is distracting me. So, a little recap with a lot of pictures.

Marathon Training

What should be the biggest part of my recap is, well, not so much. I’m having schedule clashes, with clients who want to work out at 7:00 in the morning, and while I’m willing to get out there early, I’m hesitant to get out there too much in advance of the sunrise. That’s a long excuse for only two runs this week.

Running 2I did get out early on Wednesday, finishing my four miles by 6:00.

RunningAnd I did a 14 mile long run on Sunday (Saturday we had family stuff). I ran the first 5 miles with Alan and our neighbor, then took off on my own for the rest. The fire station is my perfect water stop. They have an ice machine, plus, well, firemen (though there weren’t any about on Sunday).

Total mileage only 18 miles! That should improve in the coming week. My work schedule is a little better and I have a cut back on the long run next weekend.

Yoga Challenge

Ironically, I’ve done much better with the Take the Leap 30 Days of Yoga Challenge with prAna and Sweat Pink that I did with running. I’ve managed at least a short practice every day since the beginning, and since I’m doing the Bringing Yoga Back challenge too (which fortunately work really well together), I’m really happy with my yoga efforts. I didn’t make it to a “real” class this week, but I practiced at home, both in and outdoors. Take a peek:

Week 2A little doggy-assisted yoga, my favorite kind.

Week 2_2While Alan worked the PS Half Marathon, I took a little run, the did a little posing.

Week 2_3Not only do I get help from my dogs, I get a lot of interest from the cats in the neighborhood.

Week 2_4I spread out my mat on the driveway to stretch after my Wednesday run.

Week 2_5I think I did a pretty good lizard pose variation, don’t you?

Week 2_6Back in the house, a 20 minute balance flow, and amazingly the dogs stayed clear (they were probably afraid I’d fall on them, my balance was that bad).

Week 2_8We traveled to Huntington Beach on Saturday for our twin grandsons’ 10th birthday party. While they played basketball, I posed.

Week 2_7I dragged Alan out for this one. Up in the trails behind our house, he took so many great pictures of my downward facing dog that I couldn’t choose just one.

Phew, week two in the books. I’m am so ready for week three!

Grandsons

As I mentioned, our grandsons turned 10 on Saturday (yes, they’re Valentine’s Day boys). It was a basketball themed party, so Alan and I had a chance to throw the ball around a little bit too. It had been 20 years a long time since I played basketball, and I was playing in flip flops, but I still managed a couple free throws (it seems much farther away than it did when I was younger!), and more than a few lay ups. From my Instagram:

Yes, we did. #basketball

A video posted by Debbe Woodruff (@coachdebbieruns) on

And this:

BirthdayThey asked to do this. #10yearoldboys

Valentine’s Day

We’re not big Valentine’s celebrators. We try to show our love daily, so it’s just not a big deal. We did, however, take the opportunity to stop for dinner at Native Foods on our way home from Huntington Beach on Saturday. It’s not exactly romantic, but it is our favorite restaurant. As I told one of our smartypants Facebook friends, it feels more romantic to us than candlelight and steaks!

Native Foods 3Native Foods 2Alan ordered three(!) cupcakes, so we had ALL the chocolate! I was really well fueled for my long run on Sunday. And fortunately not too sore from the basketball.

So, that was my week in training and life. What’s happening in yours? Any races, events, family fun?

Running Strong with (in spite of) Exercise Induced Asthma

I have suffered from Exercise Induced Asthma ever since I started running, especially once I started racing and training at a higher intensity level. I didn’t realize at first what was happening. At the end of a race I would feel dizzy, nauseous, and weak, and take up to an hour to feel better. I chalked it up to my hard effort and really didn’t worry too much about it. But, as these things do, it got worse. Here’s a little timeline of my history with Exercise Induced Asthma.

Exercise Induced Asthma

May 1996: I was running a 10k in Yucca Valley. It was shortly after Alan and I had met, and he was going to pace me to a PR. He did that, but I don’t remember the last 2/10 of a mile because I was so seriously oxygen deprived that I passed out at the finish line. While I never coughed or wheezed, I was not getting enough oxygen to fuel my muscles, and it took me over two hours to fully recover. For a while I couldn’t even lift my arms up. On a happier note, I did finish second overall and first in my age group.

Later that same week while on an easy run, I had my first incidence of a full blown asthma attack. I coughed, I wheezed, I cried (it’s very scary and emotional if you don’t know what’s happening) which made it even worse. Because my mother had suffered from asthma all her life, I figured out what was going on, made a doctor’s appointment and got my first inhaler.

December 1996: I ran my first marathon, in Honolulu. Starting about mile 16 in the race, I started having problems breathing and began using my inhaler. It slowed me down considerably, but I finished.

Honolulu-Marathon

1997: My doctor tried a variety of medications. At one point, I was using three different inhalers and a pill that I took daily. It did help, but that’s an awful lot of medicine.

1998: I created a holster in which I could carry my asthma inhaler. After seeing a woman using a similar one at the San Diego Marathon (it was a gift so she didn’t know where it came from), I used the belt loop part of a flashlight holster with a big paper clip. The inhaler fit perfectly and was easily at hand whenever I needed it. I should have patented it and gone into production. I was asked about it at every race I ever did.

June 2002: The first marathon I ever dropped out of because of my asthma, Rock and Roll in San Diego. You can fight through a lot of things, pain, tiredness, but you really need to be able to breathe, and I couldn’t. I also dropped out of the same race two years later. The only races I’ve ever dropped out of for any reason.

2006: After a knee injury slowed my times and I just got tired of fighting the asthma, I ran my last marathon. For the next few years, I continued to run and race, but never trained at a very high level. I still had the asthma problems during races, but they were infrequent enough so that I stopped taking all the preventative medications and just stuck with my rescue inhaler (albuterol).

2013: With renewed enthusiasm for running, I decided to train hard with a goal of running a sub-2 hour half marathon for the first time in years. That meant adding speed workouts back to my schedule and running longer and harder. It also meant the return of the asthma. Alan (who suffers from asthma too) had been having great success with montelukast, which is the generic version of Singulair. I decided I wanted to try it as well, and after multiple allergy and other tests given by my doctor, I picked up my first prescription.

Exercise Induced Asthma - Health Ox Oximeter

In my first race while using the montelukast, I still had a few issues. I think one of the problems is that I was taking it in the evening before bed. I should have taken it in the morning, a couple hours before the race. Hindsight is 20/20, but I will know this for next time. I did, however, accomplish my goal of running a two hour half marathon.

Fast forward to 2015. After running the Rock and Roll Marathon last June, my first in over eight years, I am now training for the SLO Marathon, which is in April. I have stated that I want to run a strong race, so that means thinking about asthma medication again. I’ll be sticking with the combination of montelukast, along with a rescue inhaler. I don’t start using the medication until about three months out from the race. That is when I start to increase both the intensity and distance of my runs. I’m hopeful that the combination of medication and sticking with my training program will get me across the finish line one more time.

That’s my story. Now a little bit about Exercise Induced Asthma.

What is Exercise Induced Asthma?

If you cough, wheeze or feel out of breath during or after exercise, it may be more than exertion that is the cause. If you feel tingling in your extremities, dizziness, or like you are breathing through a straw, you may be experiencing Exercise Induced Asthma. Even if you’ve never had any breathing issues in the past, EIA may be causing you to slow down, drop out, and begin to wonder if exercise is all it’s cracked up to be.

Having Exercise Induced Asthma does not mean that you should stop exercising. On the contrary, exercise helps to strengthen your entire cardio pulmonary system, and proper treatment of the condition can help keep you active, whether you are an elite level swimmer, an age group runner, or a weekend warrior.

Symptoms of Exercise Induced Asthma

Some of the symptoms of Exercise Induced Asthma include coughing, wheezing, shortness of breath, tightening in the chest, fatigue during exercise, and poor athletic poor performance. These can happen during or after exercise. Many people don’t realize they have EIA because they think the symptoms are their body’s response to exercise.

My personal symptoms start with a feeling like tingling in my extremities. I always think that they feel like they are not getting enough oxygen. I start to feel weak and my body suddenly needs to slow down. If I try to push through, I feel like the continued lack of oxygen will cause me to faint and even feel like I have encroaching blackness in my peripheral vision.

As asthma attack can be a life threatening occurrence. Get immediate medical help if your symptoms continue to worsen even after using a rescue inhaler or if your symptoms continue after you are finished with your workout.

Causes & Risk Factors

While no one really knows why one person suffers from EIA while another doesn’t, some things that increase the likelihood of an attack include cold, dry weather, air pollution, high pollen counts, chemicals (such as chlorine in a swimming pool), and having a cold or other respiratory infection.

Again, my personal experience is that warm, humid climates make it more likely to have an attack (contrary to everything I have read, but have heard from others). I also have difficulties at high altitudes, especially during the adaptation period. And while I will occasionally have an EIA attack during shorter, high intensity exercise, I seem to have more problems during lower intensity, but longer efforts.

Those who have asthma that is triggered by other causes are more likely to have EIA, as are children, smokers, and high intensity exerciser (like runners).

Treatment

asthma

So what is an athlete to do? For many people, a couple puffs from a quick relief inhaler such as Albuterol is enough to control symptoms.  These are called bronchodilators and can help open the airways during an attack as well.

If a bronchodilator is not enough, speak to your doctor regarding the medications that are available to prevent asthma attacks. This type of medication is taken on a daily basis to help reduce inflammation and keep your airway open.

In order to prevent an EIA attack, several things are known to help, including a long warm-up of 10 minutes or more, trying to breathe through your nose, covering your mouth in cold dry weather, and if allergens cause you to experience EIA, avoid them as much as possible (maybe skip a workout on a high pollen or pollution day).

Don’t stop exercising. As I mentioned, exercising improves your lung function, so it is an important factor in the control of asthma symptoms. And don’t be discouraged. It may take a while to find the right combination of medications. I have finished 36 marathons with (in spite of) Exercise Induced Asthma, with a PR of 3:16, and many races of shorter distances, so it is possible to race and train at a pretty high level.

Remember, I am not a doctor! If you are experiencing Exercise Induced Asthma symptoms or feel like you are having difficulties breathing during exercise consult your own physician. While I researched the topic, I am speaking from my own experience and yours may be completely different.

Training Recap, Blog School, Retweets, and an Announcement

Is it weird to get excited when a celebrity retweets one of your tweets? Then I guess I’m weird.

GabbySo Gabrielle Reece didn’t actually retweet my tweet, it was posted by @FitMamaLaura, but it was about my Blogfest post (where Gabby will be the keynote speaker), so that was pretty cool.

Blog School Registration is Open!

Registration for Blog School with Blog Genie opened yesterday and the new session starts on February 16. As I’ve mentioned, I was a graduate of the first session several years ago and it changed my blogging life. As a past participant I have lifetime access to all of the modules so if I feel I need to brush up on any of the topics, it is right there for me. I also became an affiliate because I believe that Rita offers such a great value.

Blog School

Blog School is a 6 month long, online training program that combines monthly lessons, detailed worksheets and an active community to help you plan, grow and profit from your blog. To offer you the exact steps you need to get the results you want. Because life is complicated enough. Blogging doesn’t have to be.

You will receive one module per month, so you can work at your own pace, have access to an online community where you can connect with other like minded bloggers, and get advice, encouragement, and the reality checks that you need. And as I mentioned, you will have lifetime access to all of the Blog School modules, so that you can come back and review them at any time.

Check here for more information and to sign up for Blog School. Don’t delay, registration ends on Sunday, February 15, and class starts on Monday!

Training Recap

I’ve done a lot of yoga, and I’ve pretty much kept up with my SLO Marathon training plan. My biggest accomplishment was a 12 mile run on Saturday, my longest run in months. On Sunday I went with Alan while he announced the Palm Springs Half Marathon. I originally planned to run it, but I felt I needed to catch up on my long run mileage. Instead I caught up with old running buddies, took a short recovery run, and, what else, did a little yoga in the park.

Long RunI’m so lucky that I have beautiful weather and miles of horse trails to run on!

The Big Announcement

If you follow me on Instagram you may already know this, but…

SarahThat’s my beautiful daughter-in-law and yes, she is 10 weeks pregnant with my second grandchild! He/She is due on September 2.

Have you been retweeted by a celebrity?