Back to Basics

Last Thursday I rushed to BGC to attend the Milo Apex Running school/clinic for the first time. In the past, I have attended the Nike and Mizuno running clinics and didn't pay a single cent. For this Milo clinic, I actually paid Php2,000 for 3 months of 3x a week training sessions. It took me about 15 minutes of thinking before I shelled out the cash. The money is significant but I could easily afford it; I have spent more on flimsy things. The thing that clinched the deal was the thought I would be forced to train and run more consistently.

 

The person manning the Milo Apex registration then was someone I knew to be either a running contemporary or someone who started later than me. The guy now leads a group in the multi-location Apex centers. Way to go! He told me I should join the 42km group, having done marathons, an ultramarathon and even half-ironman. I appreciated the gesture, but I told my friend:  my current fitness is good only for the half-marathon group. Back to basics for this overworked, overstressed athlete. The person leading the 21-group turned out to be a former runner from Adination BHS group headed by my Endure teammates/running contemporaries. I told myself:  there is no seniority here in age nor experience. I start at the level where I should start.

 

I started the APEX school reminded of my current inflexibility, lack of balance and inability to do sustained runs. I ran-walked two loops of BHS with a bunch of kiddos and their dad. Their 5K group head is also a friend, who good-naturedly egged me to ran along with them, which I did in parts.

I remember my early attempts to lose weight after that shocking discovery that I was pre-hypertensive and cholesterol-laden. I was so scared and my overly imaginative mind played out not-so-good scenarios that I ended up spinning or walking at no-more-than 110 beats per minutes. That was either in December. Slowly, I hiked the intensity to a maximum of 135 bpm. Two years ago I typically do 10Ks or 21ks at 155bpm. On the spinning machine, I started with level 1 difficulty, stayed for long at level 3, and recently moved up to levels 5-7.  I used to do up to level 15 on that 25-level machine.

I have been swimming regularly, but usually the dips have been more of leisurely swims. I tried to focus on form even if done at at sea cow's pace. Yesterday was the first time I attempted to do timed 50-m swim intervals at elevated heart-rate levels. I figured my heart can probably take those a-little-over-a-minute bursts. I rested long in between attempts.

Yesterday morning was also my first attempt in months to actually ride a bike outdoors. There are times that I get dizzy by sudden spikes in my blood pressure that I was scared to ride a bike or any contraption that requires balance. I rode my hybrid mtb in the flatter regions of Nuvali and actually enjoyed it. Initially I was reluctant to climb up that circular intersection loop fearing that my vessels will burst, but my feel-good mood in the bike encouraged me to do a calculated try. It is easier to climb hills on MTB anyway and I can always use the granny gear when things get desperate. I managed to ride up that loop using the middle crank and steadily climbed half-way towards the Canlubang Golf and Country Club.

These slow starts are humbling, but I am used to lonely efforts at the end of the line. I know too that the slow - with patience and wisdom - ultimately get better and bounce back. Bounce back. I love the ring to that.

 

 

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Closed Calls

The problem with the current running and multisport boom is congestion. Popular races close registration early because of the sheer number of excited registrants. Registration for Tri United 2 for instance closed this morning when the race is actually still in June. Last night there were 30 slots left; before lunch when I was supposed to register, they were gone. I should have known better. This being the best tune-up race for Cebu half-ironman, slots are expected to disappear early. For the Cebu race, slots actually disappeared in days. I also got shut out in that one, but I think I will not be ready to train for it this year anyway.

I also got closed out on the Run United race, the Rebisco race, and the Safeguard-2xU pikermi (although I will not actually make the 3-hr cut-off for the latter at my current weight). I was also late for the Goodhousekeeping run this weekend on account of busyness at work.

My lose-weight strategy is actually to register for a race every single weekend I am free. I have tried this since January, and so far I managed to run in 2 out 3 races I actually paid for. Sometimes, I decide to simply skip a raçe when I know I desperately need to pay a massive sleep deficit. The upside is that my helpers have a steady stream of singlets to wear for daily work.

For April, I haven't had a chance to register for a race yet. There were many I like, but the registration has either closed or ran out. Times like this I wish I have someone who can register for me. I did check out runnersrunner.com, but sadly they only carry a few races. I wish online payment via credit card and race kit delivery are more prevalent.

Tonight I will go to BHS to burn some fat in the gym and shop for races again. I hope I will not come empty-handed.

posted from Bloggeroid

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Confessions of a Hypertensive Gladiator

Health condition is normally a private matter. It is something you ponder when you examine your eyebags and love handles in the mirror, or maybe with your doctor or significant other. I veer away from the traditional privacy in the hope I can save myself and others from health pitfalls and downspiral by sharing my story.

 

Two years ago I shifted employment from a small bank to a bigger one. In my former employer, I had grown so efficient in doing a small set of activities that many times I was bored shitless. I whiled away the time reading blogs and fora on running and triathlon, and expended my bottled-up energy training for sports. I was at my lightest post-graduate school weight then:  170-175lbs. I was in the pink of health. I might have been slighly obese still then, but all my other annual medical statistics were within normal ranges.

 

In my current job I found the mental challenges I prayed for and craved. Be careful what you wish for; mine came in huge buckets and waves. I still love the challenges, but I continue to struggle dealing with the stress that come with them. Bulk of the stress comes from my genetic pre-disposition to take on big tasks, all at once, insisting on finishing them pronto, while having to navigate seas of tradition and change and a spectrum of viewpoints and attitudes. Alas, Roman coliseums are not built in a day, not even a month, and I was really just a warrior, a gladiator maybe, but neither a solon nor an emperor.

 

The gladiator that was I finally found time to lay down his arms for his two-years-due check-up. The verdict:  Obesity, High blood pressure (140/100), high cholesterol, tortuous aorta, fatty liver (about 4cms larger)  and diminished breathing capacity (30% less). What the F!!!!  I knew I gained weight from all the stress eating, but I thought the triathlon training and races I managed to squeeze in every now and then should save me from health ruin. Tortuous aorta, the name alone and the image it conjures in head, scares me.

 

Are these the spoils of my daily battles??? Thanks to my job, I have a nice candy colored home with manicured lawn and white picket fences. I live in a quaint American countryhome-style village with a resort pool and rolling hills for biking and running (if only I can spend more time doing these). Hell, I have three bikes and two vehicles. I have money in the bank, stocks and insurance. I can change my complete wardrobe if I want to if only I do not keep postponing it in the hope my waistline will go back to 30-32 inches. Regularly I thank God for all these material blessings, but when I was shopping for a main door decor I wanted a pair of angels bringing tidings of Good Health. I chose that over Prosperity.

 

For the record, I am not dying. Far from it. It's just humbling to realize that I finally crossed that borderline separating the healthy from those at risk. Basically, I had too much stress at work that my blood pressure is perenially up. While previously it was up only when I was angry or upset, now it is up even if I was sitting down. Bummer. That I put on so much excess weight complicates things. From 175 pounds I reached a high of 215 pounds during my triathlon off-season (Sep-Oct). I continued to be a half-rice guy avoiding fatty and salty meals, but my stress snacking on sweets and chips ramped up my cholesterol and blood pressure. I supposed I developed a fatty liver because all the excess sweets have to be stored somewhere. I forgot my basic biochemistry lesson that sugar can be converted to fat if left unused. My tortured aorta is a result either of cholesterol deposits or expansion of the liver. My breathing capacity was diminished simply because I cannot expand my diaprahgm enough with all the fat deposits. The fatty, enlarged liver also occupied space. No wonder I seem to have a Santa belly even if I don't really have side love handles. Grrrr!!!

 

So what is my health battle plan? Spoken like a true gladiator whose type-A disposition will be the cause of his own death.

 

The PLAN:

0.  Medication.  Truth is, I don't normally take medicines. Not for colds, flu, muscle pain, etc. I believe in the body's capacity to restore its balance. God is a great bioengineer in the first place. When the first doctor said I should take maintenance drugs for blood pressure, I head a big scream of NO inside my head. I was able to convince the doctor I will simply go back to running more and would agree to the liver supplement instead. Our company doctor however was firm: She said:  "We have the same surname. I cannot in my conscience see you collapse inside the building. Take Losartan at least for 30 days and come regularly for blood pressure monitoring. We shall reduce or eliminate dosage if indeed you manage to be better."  I bought the capsules and have managed to take it 14 days out of 20 so far. Admittedly, I sometime forego this when I feel very well, but I resume at the smallest sign of lightheadedness. Ok, I promise now I will finish the whole set.

 

1.   Fruit Diet. System cleansing primarily for the liver so it can get rid itself of cholesterol and fat. Eat as many kinds of fruits I can find. Bananas, mangoes, mandarin oranges, pomelo, guyabano, dragonfruits, guavas, strawberries, etc. I usually take these in the form of smoothies, but sometimes I eat them straight when I am busy or tired.

 

2.  Food supplements.  An advocate of natural eating, I normally shun supplements, but since this is a battle scenario, I gave in to the following:  Liveraide which has silymarin from milk thistle;  Ceellium which has psyllium husks or fiber to sweep off cholesterol.

 

3.  Cholesterol-fighting and heart-healthy foods.  Oatmeal (lots of it), fish, pineapple juice, etc.

 

4. Liver friendly foods.  Buko juice in whatever form. I am still trying to find yellow ginger (luyang dilaw) and how I can incorporate it into my meals.

 

5.  Leave the office early, hopefully right after 6pm, if not before 7pm or earlier. Tomorrow is another day afterall!

 

6.   Sleep early, sleep enough. Admittedly, lack of sleep is also a shortcoming and a challenge. I try to pay back sleep debt every weekend by forcing myself to stay in bed till late morning.

 

7.   Exercise. In whatever form. Walk, dance, swim, bike, run, sing! Not sure if singing can be considered an exercise, but whenever I feel my blood pressure is rising, I sing a happy tune (Jose Mari Chan's Christmas In Our Hearts is the current favorite) to relax the mind, soften the heart and fill in the lungs. Good for the diapraghm so I can recover my normal breathing capacity.

 

8. Let go and let God.  Slow down. Lower expectations a bit. Tolerate a bit of imperfection. Let God handle those that you cannot.

 

Initial Results:

1.  I have dropped 10 pounds so far since November 4 when I took the medical tests.

2.  My blood pressure manages to go down to 130/90 but there are still blips and bouts of occasional lighted-headnesses. It can be due to lack of sleep though so I must continue to address the latter.

3.  I have progressed from light to moderate exercises, but I opt to err on the conservative side.


I have gotten back to regular pool swims and will run-walk 21kms in the QCIM race. See you guys and gals on the road or water. Let us all be healthy and safe. Shalom.

 

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