Rest and Recovery

***If you're here for the at-home workout challenge, today is a day of rest for me. Refer to yesterday's blog.***

Overtraining

Regardless if you perform a combination of overall fitness training or a single aspect fitness program, it is important to properly design/spread your workouts to not overtrain certain muscle groups and to implement rest days into your program. If you have taken a few weeks off of your usual training program, or are starting a brand new fitness program all together, you should start slow and use light weights focusing on higher repetitions.

Ask our MidwestFit Team at anytime if you are in need of guidance or advice.

Integrated Training Programs

A combination of weight training, cardio training, and flexibility training is considered the best style of program to achieve overall fitness because properly combining the different training programs allows for the body to extract the most benefits from all of the separate training styles.

Weight training can benefit you by producing strong bone mass and reducing the risk of osteoporosis, strengthening joints, developing toned muscles and alower body fat percentage, developing better body mechanics and proprioception to assist with daily activities, boosting metabolism, and burning calories even after you are done exercising.

Cardiovascular training can benefit you by increasing heart health and heart strength, reducing blood pressure and bad cholesterol, reducing stress and depression, boosting metabolism, decreasing recovery time, and overall muscle toning.

Flexibility training can benefit you by improving overall physical performance, decreasing risk of injury, reducing muscle soreness, improving posture, reducing risk of low back pain, and improving coordination.

Training Opposing Muscle Groups

Depending upon the style of training you focus on, it is necessary to understand the importance of spreading out your workouts and training opposing muscle groups to avoid overtraining.  Overtraining is a physical, behavioral, and emotional condition that occurs when the volume and intensity of an individual’s exercise exceeds their recovery capacity.

To read the rest of the article, click here.

Coming Down With A Cold

The past few days I have had a headache for most of the day, but mostly on my left side. My left ear has also been painful to the point that I'm always tugging at it. Finally, the left side of my throat has been pretty sore and I try to avoid swallowing food past that side (pretty much impossible by the way). So I don't know if I'm coming down with something or my body is just being a jerk, but either way, I've taken my usual steps to combat anything that may be going on.

This is my go-to checklist when I feel myself getting non-CF sick:

First thing I do is step it up on my treatments. The last thing I want to happen is for whatever is going on in my head to make it down to my lungs. I make sure come you know what and high water that 3 treatments a day is the minimum but I really shoot for 4. I also try to focus more on my breathing while doing the treatment. You guys know how it is. Sometimes surfing online can make a treatment go by so fast that we barely even noticed it was there...and that's notalways a good thing.

I always try to "drown" my system when I'm feeling a little sick. I drink a lot of water on most days, but I focus on going overboard on the days I feel a little off. Water makes up most of our being and the world, so I figure it must be good for something right? Some say that it helps to

flush out toxins, some say it helps to keep everything moving, some say it acts as fuel for our natural bug fighting machine, and I say that it just makes me feel better so I do it!

Another thing that I always do when I have a sore throat or stuffy head/nose is reach for the salt water. This is a little thing that I picked up from my grandpa while I was young. My gramps was known for sniffing salt water every night and he swore by it's healing effects. I can tell you this - nothing clears out my stuffy nose like sniffing salt water, and if I gargle the stuff, I'm almost guaranteed not to wake up with a sore throat the following morning. It is a home remedy that always seems to do wonders for me.

The last thing that I should do, but is pretty hard for me to get down, is just simply resting. I always feel like I get worse when I slow down. I know that it's not the case all of the time, but it still plays with my mind. The problem is, a good hard workout will sometimes get me right back on the path of feeling great, while other times it can push me down the path of feeling like crud. I never quite know which way it will go until after my workout.

So that's about it. Those are my go-to's when I feel myself starting to come down with something. What about you guys? Any extra steps that you take when you feel yourself "coming down" with something?

Recovering from Vacation!

6:30am: I can't express to you how good it felt to wake up in my own bed this morning. I've been sleeping on a couch for the last four nights and it just doesn't compare to the cloud I sleep on at home. Don't get me wrong, the couch I sleep on in Rocky Point is more comfortable than any of the beds, but it's still a couch. I will be posting pictures soon from my trip so stay tuned for that.

Well, it was back to the grind this morning. I have definitely felt the difference in my lungs for the last couple of days while being in Mexico. It's not that I wasn't active, but it was just a completely different routine. We took plenty of long walks on the beach, played a lot of Frisbee golf, jogged around, and did some sea kayaking, but it just didn't clear me out like my routine at home does. There were also a couple of days that I only did three treatments instead of four so that could have made a difference as well. You should have seen the look on my little cousins' faces when I would slap on that vest, it was priceless. I offered to let them try it on multiple times, but they would politely say no and then run away! Can't blame them, I probably looked like I was going through some kind of Chinese Water Torture. I also have to give a shout out to my family for putting up with me starting my vest during breakfast almost every morning while people were gathered around the table eating and talking. It's not always easy to carry on a conversation while somebody sounds like they are jackhammering concrete right next to you. But after 29 years of this, they all take it in stride!

This morning I walked Jezzabel around the normal 2.1 loop. She was SO excited this morning for her walk that she could barely compose herself while I tied up my shoes. It was a slightly overcast morning so it wasn't quite as hot as it should be which I will always take on these summer mornings. The beginning of the walk was a little rough for me. I couldn't stop coughing and I was close to barfing about 17 separate times. I was slightly sick to my stomach and I ate dinner a little late last night, so I'm probably fortunate that I didn't toss my cookies. My legs felt very well rested but my feet did not feel great. I walked around Mexico with no shoes on for the last 5 days, and being flat footed, my feet did not appreciate that very much. I promise that I will go to the running store by this weekend and try to get everything figured out. Maybe some of my blogging cysters and fibros out there can hold me accountable on that one? All in all though it was great to get back into the routine and I'm excited to hit up the gym later today.

Total Distance: 2.1 miles Time: 37'34"

4:00pm: Instead of trying to figure out which day I left off on and which days I missed I decided just to start my lifting schedule over based on the day of the week. Today is Wednesday, therefore I had arms today. Mandi was excited to hear that since arms are her favorite day. She loves being able to flex her guns at me and ask "if I have a problem?". It makes me smirk every time. I must say though, if any 115 lbs girl could kick my butt, it would be Mandi. Anyways, I was looking forward to getting back in the gym and seeing how I felt after so many days off. To my surprise I felt very strong! I think the rest helped my muscles recover fully and I was able to maintain or increase my weight on every lift. Hopefully that carries over to my other muscle groups over the course of the next few days. One thing that also increased on my trip was my weight. There was an over abundance of food that I happily ate every free second that I had in Rocky Point. Someone in my family brought a bag full of Skittles and Starburst and I would be surprised if I didn't eat my weight in them. It all went to my gut, so I'm going to have to step it up on cardio the next couple of weeks to get my two-pack back :)

Current Weight: 187 lbs.

Total Distance for Day: 2.1 miles

Feeling Very Refreshed

5:45am: Woke up a little earlier than usual this morning to get the day started. My body and mind felt very rested from the weekend. Although I did not have a very strenuous weekend physically it was still very busy. It was basically the best of both worlds. Sometimes, when I overwork myself physically it can last with me for days and affect my performance moving forward. On the flip side, if I just lay around and doing nothing, I feel sluggish and can also feel the mucus building up. The key for me this weekend was resting from the gym, walks, runs and other physical activities, yet staying very busy and always moving. I was still able to get short walks in and went to the gym once, but I was also able to rest my feet by not pounding on the for too long. It was also a great mental break. I got to hang out with friends and catch up on everbody's story. That was much needed and a great escape from the daily grind that has become my life. Now, don't get me wrong, I love it and more importantly, I feel great, but I know that breaks are needed now and again. When I break it down, between doing treatments and exercising, I'm committed to at least 5 hours a day. That's over 30 hours a week! It's practically a full time job to just take care of myself. I'll tell you what though, the benefit is much greater than a paycheck.

I got up and went to the gym this morning to do a little bit of cardio. My lungs felt pretty clear first thing this morning and I didn't do a whole lot of coughing. I certainly coughed still, but instead of 8 times a minute, it was 4. I brought up small amounts of clear stuff, so that's always a good sign. I worked up a really good sweat doing 20 minutes of the stairstepper followed by 10 minutes on the elliptical. Like I said before, I didn't cough as much, and it was pretty easy to take in some deep breaths. I feel like my lungs aren't very junky right now. But, as most of you know, sometimes that feeling doesn't last very long. Hopefully though, by staying on top of exercise this week, that feeling can last for a while!

Total Distance: 1.0 mile Total Floors Climbed: 53 floors

3:00pm: It was off to the gym for some shoulders and legs. I'm still taking it easy on my shoulders because of the pain (and I probably will rehab them for a while) but I was able to step it up a little bit on my legs today. I didn't go all out, as they are still very tight and sore, but I pushed them a little harder than I have the last couple of leg workouts. I still did a lot of stretching on them, but I added some actual weight lifts as well. I did some squats and leg presses for the first time in a week. My legs feel fine and should be totally ready to go by the next leg day.

Total Distance for Day: 1.0 mile      Total Floors: 53 floors

Taking My Own Advice

6:00am: I thought for 10 seconds this morning about sleeping in and taking J Bell for a dog walk around 9 or so. I didn't get to bed until about midnight last night, so naturally, I was SUPER tired this morning. But why in the world would I go against my own advice? If I can get up this morning and get moving, imagine how much easier it will be when I feel energized and refreshed? With that, I was up! Now, I wasn't going to go to the gym, but it had nothing to do with my sleepiness. My inner thighs are still killing me! They are so tight that it feels like they could snap at any moment. I didn't want to keep pushing them and not let the muscles recover in there. Problem is, today is also leg day. I'll just have to steer clear of any exercise that targets that inner thigh area.

As far as my lung go, I felt great. I didn't do a whole lot of coughing this morning, but when I did cough, I brought up only clear stuff. I think that is due to the running that I've done the last couple of days. It really opened me up and allowed me to get out that gunk that was way down in there. Most of my flew this morning was either totally clear or a milky white. Either way, it's certainly better than yellow or green! I also felt nice and open when I woke up. I don't know about you, but I always judge my lung health on how I feel first thing in the morning. I was able to keep up a good pace during the walk and even break a little sweat! My legs loosened up a bit so I hope they stay that way throughout the day so I can push them just a little bit at the gym. I guess we'll have to see how it plays out.

Total Distance: 2.1 miles Time: 36'35"

6:00pm: Mandi and I took off for the gym after doing a little relaxing at my place after work. Today was leg and shoulders, but my legs are in no condition to be lifting on. We did shoulders as usual, but when it came to our trunks, we did more stretching types of exercises. I did squats with no weight on the bar, a lot of stretches, and a ballerina type of "spread your legs and squat" kind of move that really targeted my inner thighs. It still feels like I have metal rod inerts in my legs, but it's getting to the point to where I can actually walk comfortably now. Before, I kind of just hobbled from here to there.

After doing our shoulders and legs, we moved on to cardio. We decided to do 20 minutes on the elliptical. I worked up a huge sweat while doing it so it felt great. I actually was reading a magazine while doing it today. It definitely made the time go by a lot faster. Plus, I got to read about how Kristy Alley put on 85 lbs.! Can Jenny Craig get her money back? My lungs opened up nicely and I was able to work up some stuff when we got outside. Current Weight: 187 lbs.

Total Distance: 1.5 miles

Total Distance for Day: 3.6 miles

Beneficial Email Exchange with a Reader

I think that everybody can gain something from reading this email exchange. This is my correspondence with a reader of my blog. It is used with permission. Enjoy!

Email:

Hey Ronnie-
So you are not going to be too happy with my progress over the past week, well I guess I am just not too happy with myself. Last week was rough in terms of exercising. I had an extremely busy week getting ready for the Brooklyn Great Strides walk which was on Sunday. I also decided that it would be a good idea to have all my family/friends over to my house for a BBQ after the walk. Well it turns out that everyone was extremely enthusiastic about the walk this year…in terms of participating and donating, which was absolutely great!! But I also ended up with about 50 people coming over…and on top of that it rained… so the BBQ became an indoor event…and let’s just say I am a perfectionist who gets very easily stressed out!!! But all in all it was a really great day…we still walked ponchos, umbrellas and all! Everyone was a little drenched but had a lot of fun!

On top of that 2 days before the walk was my boyfriend’s birthday. He is a huge hockey fan, specifically Rangers fan so I decided that it would be a good idea to make him a Rangers birthday cake. The good news is that the cake turned out awesome! The bad news is that it took about
2 whole days of my life to make it…haha. Bottom line, I only got moving
2 days last week, a 3.2 mile bike ride one day, and a 3.5 mile walk another….boooo!

So I know that these are all poor excuses, which I am not buying from myself, and I hoping to make this week better. It has been raining in new York for 5 days straight now, and looks like it will continue for 5 more which is a bummer because that kind of knocks out the outdoor exercise…but there is still the gym. Also, I am having a PICC placed on Friday afternoon for another round of IVs….fun stuff! So, I was wondering if you have ever kept up an exercise routine while on IV? Usually I am pretty knocked out the first week of it, so I don’t know if I’d really be up for anything strenuous…but I’m thinking just slow-paced long walks might do the trick until I am feeling a little better.

Also been doing a little better about my sleeping schedule. Getting to bed by 10 is really a challenge for me…but 11/11:30 is working out well right now. That’s actually where I am headed now…

Talk to you soon!

My Response:

It’s certainly most important that you recognize that you are not happy with your own effort. The great thing is that you are the only one who can control that effort so it is literally and completely up to you. I will be here as a support mechanism and do anything and everything I can do to give you tips and motivate you. Ultimately, it is up to you to get it done, whatever “it” may be.

So let’s look at the last week. Bottom Line: Sometimes life gets busy and we can’t always control that. We have obligations other than ourselves to attend to and that is ok. Don’t beat yourself up for being a good friend, girlfriend, daughter etc…Believe me, there has been days in my life these last couple of months that there was just going to be NO WAY of completing my full exercise routine. Here’s what I think the key is though: DO SOMETHING. It doesn’t matter if that something is walking or jogging half a mile or going to the gym and walking on the treadmill for 30 minutes. The battle is never doing it once we start, it’s the actual starting it part that is hard. There are times where me night just gets super busy and if that happens, instead of walking 3 miles, I’ll just do one. Or I’ll do the stair stepper for 15 minutes.

The key is just to get your body moving. You’re body will start to expect to do something and you will start to form a craving for it and actually feel weird if you miss a workout. We are creatures of habit. Make sure that your habit is doing SOMETHING everyday, no matter how short or small.

And let’s not forget, you did a 3.2 mile bike ride AND a 3.5 mile walk! You know what I call that in terms of comparing it to the week before: PROGRESS!!!! Now here is your challenge, for the next 7 days, do SOMETHING everyday. It doesn’t matter if that something is walking up 10 flights of stairs at a local building and it only takes you 5 minutes. You are letting your body AND mind know that you WILL train everyday no matter what. Exercising is just as much of a mentality as it is a physical thing. If you set aside a small amount of time everyday, eventually that will become a habit. And like I said before, you will start to crave that habit and you will see the benefits of having a GOOD habit in your life.

As far as a PICC line and exercise goes, for me, it has never been a problem. When I first start IV’s in the hospital, I too feel like doodoo, but I do focus on at least walking around the unit a couple of times a day. Usually by the second week I am able to do a fast paced walk outside of the hospital and by the third week, I am doing stairs or jogging. The doctors have never told me to back off because of a PICC. So again, I would try to do something everyday while you have your PICC and just play it by ear as to how strenuous it is.

I’m glad to hear you are getting to bed earlier. That is a HUGE part of this whole process. I promise that as you start to do more, you will be able to go to bed even earlier yet. Just make sure you’re not hitting your snooze button 100 times in the morning!

Good Luck!! I KNOW YOU CAN DO THIS! I’m excited to see what the next report will bring!

Do LIFE.

Jezzabel's Pool Parties

7:00am: I felt really refreshed and ready to hit the ground running this morning. I think my little cat nap helped yesterday coupled with getting to bed early. My lungs are still feeling a little tighter than normal though. My mucus seems to be thicker but I am still able to get it up and out. The good news is that it is mostly clear with it being yellow occasionally. I'll just have to keep my eye on it and make sure that the color doesn't get darker or the crap gets harder to get out. I'll also really focus on doing activities this coming week that really make me deep breath. If my foot holds up, I really want to try and run .6 miles straight. I haven't been running consistently for a while now because of my foot. It seems to feel great for a couple days in a row but then feel strained for four days after that. I may have to look into making some changes with my shoes or inserts.

My walk went well this morning though and my foot had little pain. It was perfect weather without a cloud in the sky and a cool breeze. I must also point out the J Bell is becoming a better and better walkee (is that even a word?). She doesn't try to sniff every 3 feet and responds well to a little tug on the leash. She still has a tendency to pee about 8 times, but I'll continue to work with her on that.

Total Distance: 2.1 miles Time: 36'58"

Mandi and I discussed taking the rest of the day off of working out. One, to rest my foot, and two, to rest her knee. After church we headed to Dukin Donuts for our breakfast sandwich and coffee and then up to her place, well, her parents (sorry Nancy) place to lay out by the pool. Nancy, if you are reading this, we saw 3 dead mice and one dead bird in your pool, not sure what you want to do about that. One of the mice looked like he died after taking a dip in your hot tub, he was just chillin on the ledge in between the tub and pool. First thing I'll do is tell Jezzabel to stop inviting her friends over for pool parties when you're not home and you'll have to tell us where to go from there. Anyways, so far it's been a very nice and relaxing Sunday. Later on, we will head to Wrigley Mansion to listen to some of our friends play with their band. There is a chance that we'll walk later, and if we do, I'll add it to the blog.

Total Distance Walked for Day: 2.1 miles

Rest is so Important

7:15 am: So I allowed myself to sleep in this morning cause I was feeling a little run down and I wasn't going to be able to sleep in late tomorrow. There is a Great Strides walk in Anthem tomorrow that Mandi and I will be headed to, so it's going to be a bright and early morning. Now the problem with always waking up at 6am is that my body has become programmed to it. Today, my eyes opened wide at 6:18am, but I forced my self to stay in bed for another hour. I dozed off once or twice but didn't sleep much. It did feel good however, just to lay there and relax. I realize the importance of not pushing myself too hard and making sure I am getting enough rest. I need to constantly be in the best position to succeed. A well rested body puts me in that position.

I switched it up a little this morning and ate before I took J Bell for a walk. I also was able to sneak in about 3 cups of coffee. Now this is usually a risky move. If I have a coughing attack on my walk, all of the food and coffee would end up on the street. As luck would have it, I never once dry heaved during my walk today. I kept a very good pace as well. I was breathing heavily and getting a bunch of junk up. Jezzy Face also cooperated wonderfully during today's stroll. She only pooped once and peed a handful of times. It's definitely a little hotter when I walk later in the morning and I don't think she's a big fan of that. Her tongue starts dragging and she gets that "can we please just get home" look on her face. Then again, maybe just me mentioning the Dog Whisperer yesterday got her attention.

Total Distance: 2.1 miles Time: 33'38"

3:30pm: Mandi got off of work early today so we were able to hit up the gym and our run/walk a little sooner than normal. Wahooo!!! We went to the gym first to work out our chest and back. I felt particularly strong today. I'm not sure what it is. I've been making sure to take in a protein shake with bananas, peanut butter, yogart, and oatmeal after I work out, so maybe it's paying off. It could also be the NAC and Glutathione that I started taking on Monday. Maybe it's made it's way into my system and has somehow made me stronger and less fatigued. I've just heard a lot of positive things about those two supplements from other CFers so I figured that I would give it a shot. I was increasing the weight on every lift and some of them by 33%! It was a great workout overall and I'm hoping that this feeling goes into next week. Current Weight: 190.5 lbs.

5:00pm: Right after the gym we took off for our walk/run. We actually did more running than walking. And by more, I mean that we actually walked the whole time. I made my protein shake after the gym and I knew if I downed it real quick before the walk, that I would throw it up. So I took it with me and we took our time during the walk. It was VERY windy out, to the point that the wind had a play in which route that we chose. We were doing our best not to walk head on into the wind. Not only is it harder to breath, but all of the debris flying through the air and sticking to your eyeballs doesn't feel very good either. We had a great conversation the whole time and mostly just told stories from our glory high school days. Unfortunately for me, that was long ago, so I only remember a few. The walk felt fine and we cut it short cause the wind was just a little bit too much.

Total Distance: 2.0 miles

Side Note: I was able to swing by the CFF in Phoenix today and hang out with the girls. It's always a good time. They are in full swing right now because it is Great Strides season. There is a walk each of the next three weekends. If you live in Phoenix and would like to join me at a walk tomorrow, I'll be at the Anthem walk. I don't have an address but I'm sure you can link to it through the CFF site.

Total Distance Walked for Day: 4.1 miles

Clear Mucus Galore! (Goal Accomplished)

9:00: Man did it feel good to sleep in again! Granted, Jezzabel was at the door whining since six and I woke up about a dozen times between 6am-9am, but I certainly can't complain. Just being able to lay there and rest was much needed. A lot of readers have suggested to me that I either back off on my workouts a little or get more rest. Backing off on my workouts isn't an option, so I guess I'll have to concentrate on getting more sleep. I slept like a rock for the most part last night. I got to be later than usual (about midnight) because I was out with friends at a movie and then a restaurant. So, I may have not gotten more hours of sleep per se, but mentally it sure feels like I did. And generally I only sleep about 7-8 hours a night, so it is a slight step up.

Besides waking up to J Bell's moans and groans, I at one point in the night, woke up to my o2 tube being wrapped around my eyes. It was such a weird sensation when I woke up. I of course was groggy and not sure what was going on, and I couldn't open my eyes normally. It's amazing the places that the tube or the cannula's find themselves through the course of the night. Maybe one day my body will get used to the whole apparatus at night, but I'm hoping I won't need the o2 for that long.

The walk this morning went well. I kept a good pace the whole time and Jezzabel didn't insist on sniffing every square inch of land that we covered. She did however pee at least 9 times. I don't know what it is with her, but she's like a male dog when it comes to that. She'll squat to mark her territory and nothing will come out. She spent a lot of her puppy years with a male dog, so maybe she learned that from him, who knows.

I didn't cough up as much junk as I usually do. First thing in the morning I coughed up my normal darker glop, but it wasn't as big as it has been lately. I guess that's a good thing. After my first cough, everything else was clear. Also, I want to point out, that I'm not that used to having clear mucus. Before this whole exercise thing started my mucus would usually be at least light yellow when I got out of the hospital. It could be coincidence, but then again, maybe it's not. My lungs felt really good this morning and so did my legs. Do I see a new distance record coming today?

Total Distance: 2.1 miles Time: 34'03"

5:30pm: I did it!!!! Did what you ask? Well, you'll have to wait till the end of this entry to find out, let me set it up. Mandi and I took off for our walk planning on doing our 3 mile loop with some running and walking. During the start of most of my walks, my left foot usually hurts. So she said that we could wait to run until my foot felt better and my legs warmed up. My lungs felt great the whole time except for the wind that was constantly swirling around us. I will say though, I could breathe easier in the wind than I could 1 week ago.

So towards the end of our loop Mandi said "We're going to run .5 miles today". I told her that she was crazy and reminded her that I had only run .225 miles straight to this point. She didn't care. Apparently she had 100 percent confidence that I could do it. As I stood on the street corner looking at our destination, I'll be honest, I was thinking "I REALLY want to do this, I just don't think that it is physically possible at this point". That's when Mandi said three things that really changed my way of thinking, she said:

1) Running isn't supposed to be comfortable
2) It will never hurt this bad again
3) You are supposed to get out of breath when you run, so don't worry about that

After letting those comments sink in (and coughing up a little bit of mucus), I was ready to give it a shot. Right before we took off she said, "If you're feeling out of breath, just slow down your pace a little until you get it back". This advice ended up being the life saver.

And we were off. I started at a decent pace and felt really good for the first .2 miles, that is when I hit my first wall. I slowed down and pushed through it and in no time I was back on pace. I hit another wall at about .4 miles which caused me to slow my pace again. I never got back to my previous pace, but I never stopped running! It did feel like forever, but when I finally reached .5 miles, I was incredibly stoked. Don't get me wrong, you wouldn't have known it at the time. I was clinging on to some metal stair rails trying to extend my lungs so I could catch my breath. Mandi showed all of the excitement for me. She was very happy which showed when she jumped up and down with a school girl giggle.

I now only have one problem: Running .5 miles straight was April's goal, what in the world am I going to do now?

Total Distance: 3.0 miles Time: 45'32"

6:30pm: Today was arm day at the gym which of course I love. I mean, who doesn't love "curls for the girls"? We really pushed it today by doing alternating sets of triceps and biceps with no break in between. Towards the end of the workout it felt like I was curling 30 lbs. when I was taking a drink from my water bottle. I was able to increase the weight or reps on every exercise but 2. They were both towards the end of the workout, so I think my arms were pretty fatigued. I got a really good pump today and again, I was sweating like a pig. I've noticed more sweat since I started taking Omega Oils and Vitamin C. I wonder if there is any correlation? Current Weight: 187lbs.

Total Distance Run/Walk for Day: 5.1 miles