Menstrual Cycle and Training

This article I read from Run The Planet Website and I thought it would be cool to share this to my female readers...

With all the changes in hormone levels that occur during your menstrual cycle, you'd expect speed workouts to suffer during your period, right? Wrong. Surprisingly, near the end of your period, your body is actually geared to pegging track workouts and tempo runs. However, your long, slow runs will suffer. Read on to learn how your training and racing is affected by your menstrual cycle.

Energy Level Fluctuation

Your menstrual cycle is composed of three phases. The first phase, generally days one through thirteen (the first three to seven days being menstruation), is called the follicular phase and is marked by relatively low levels of estrogen, except for a spike near day fourteen. The next phase, called ovulation begins on day fourteen. The remainder of the cycle, days fifteen through 28 of the average 28-day cycle, is called the luteal phase and is characterized by moderately high and stable levels of estrogen. Estrogen levels are important because estrogen is the key hormone affecting not only your cycle, but also the type of fuel available for your working muscles. Studies have shown that low levels (in the follicular phase) favor the breakdown of quick energy stores (muscle glycogen) whereas high levels (in the luteal phase) favor fat-burning, lower lactic acid levels and glycogen sparing.

How does this relate to training?

Say you've planned your track workouts for every Wednesday. You go to the track during your follicular phase (low estrogen) and hit all your repeats right on. You leave the track with confidence and excitement. A few weeks later, you go to the track but you're now in the luteal phase (high estrogen). You feel sluggish, tired and lethargic. You feel like you have a totally different body. You leave the track doubting your abilities and your training program, despite the fact that your long runs have been successful. Don't feel discouraged, though. It's not for lack of training that you're performing this way, it's the way your body is fueling your workouts. In the follicular phase you benefit from a quick breakdown of carbohydrates for speed and efficiency. Your body is primed for providing quick energy for fast running In the luteal phase, however, your body is in the fat-breakdown mode – fueling your workout primarily through increased utilization of fat. Since fat is a source of slower, more sustained energy than carbohydrates, your intensity may suffer during the luteal phase. Basically you're trying to run high-octane workouts on low-octane fuel. In other words, during the luteal phase your long, slow runs will feel easier and require less recovery time because your body will take advantage of increased fat breakdown. In the follicular phase your tempo runs and interval training will feel easier because you'll be accessing quick energy through carbohydrates. Of course, this doesn't mean you shouldn't do long-distance workouts in the follicular phase or tempo workouts in the luteal phase. Just keep in mind that faster running may feel harder in the luteal phase, while slower running may feel more difficult in the follicular phase. With this new understanding of your menstrual cycle and the fueling mechanisms that change from phase to phase, don't view your cycle as a training disadvantage but rather a training secret. Use what nature gave you as your ergogenic aid and have confidence in your training. Sorry, men, but maybe estrogen is the wonder hormone after all!

Run The Planet thanks Peak Running Performance for the permission to reprint the article "The Menstrual Cycle and Your Performance" by Stacy Sims, M.S. Copyright © 1999 Peak Running Performance. All rights reserved. Illustration © 2005 by Run The Planet.

I run in our neighborhood around 6PM with Jonah today and we had a good workout. We were just forgetful enough to bring some hydration and money so we had to go back home earlier than expected. Oh yeah, talking about running and understanding one's cycle, I have my period now. I feel sluggish but as soon as I started running, it felt really good and I felt like I have so much energy to spare. I just need to bring my water bottle tomorrow so I won't abort the run too quickly.

First Run for 2010

I slept early last night after finishing half a bottle of white wine. LOL! I am not starting to be an alcoholic early this year, I just liked how the wine tasted. So I dozed off about 7PM and woke up again around 2AM because of an instant message that popped on my screen (yes, I sleep with my laptop beside me), I responded but I was a few minutes too late so I went back to sleep. I woke up at around 5AM and I asked Uncle Don to run with me. He agreed and so for today I have a running buddy. This will be my first run for the year. I guess it's about time to lose the holiday pounds.

We walked from our house to the Mall of Asia with a bottle of water and a blueberry granola bar each. It was a long and leisurely walk and was unbelievably dark and cold outside today. Good thing I brought my camera with me, I was able to capture some shots.



We run the whole stretch of MOA San Miguel by the Bay twice and we pretty much had some good sweat rolling down our faces and back. There were lots of people running too and some were with their families or dogs, some were having breakfast by the bay even. I had to weave through the crowd while I run. We then decided to shift course and run the area where vehicles pass so it's a little less crowded. Since it was Sunday, cars were few as well so it was a much better place. We were able to take some pictures too. It's another run turned to a photoshoot. We run about 6K and walked about 2K all in all. Not too bad I think.


I will be running again tomorrow as I prepare for the scheduled races I am joining this year. I am looking at registering for the PSE Bull Run but I don't think I still can make it for the registration. I will try though and go to Philippine Stock Exchange Ayala tomorrow and see if I can still join. If at all I could then race will be on the 17th. I still have enough time to prepare. If not, then I will continue to train for Condura Run 2010. I will be running with a few of the people from work (Uncle Don, Marko, Kristine, Andy, Rojo, China, Tyke, Brian among others). I am so excited now... I need all the endorphins I could get!

Happiness Is...Achieving Your Goal!

Before I joined this contest, one of my motivations is to fit into this little red dress I bought and has been hanging in my closet for the longest time. Now, it is more than that, not even the slightest bit of any superficial reason. Now, I realized the value of taking care of my health to be able to enjoy life more, to be able to have the energy to get me through the day, to be able to bring back that self-confidence that has weighed me down.

I know the price of success: dedication, hard work, and an unremitting devotion to the things I want to see happen. Imagine the smile on my face as well as my teammate's at the weigh-off when we all reached the minimum required weight loss for the 14-day challenge. I could have jumped up and down, did somersaults if only I was not too shy enough.We were happy beyond words, unbelievably thankful that our dedication and hard work to attain our goals has paid off.

Now, the question is not who is going to let us; it is who is going to stop us continue setting goals for ourselves and achieving those goals one step at a time. Now that we all realized that we can commit to a goal, I know it would not be rocket science to continue the weight loss coupled with a responsible diet with the help of Nestle Fitnesse (you can't go wrong with any variant).

I am proud to belong to Team Earthlingorgeousness!!! Your VOTES will be our motivation to push through...

Days 7-9 of the 14-Day Challenge

Time ticks so fast. Nine days is over and today is the 10th day of the diet. Can you feel how nervous I am? Can you feel how tensed I am? Can you feel how lighter I've become? I bet no...but people at work have been noticing wee bit of changes everyday and I could not complain. Keep 'em compliments coming.

I have a confession to make: I ate a slice of cake. Sue me for all it's worth... It was Y-U-M-M-Y! while I was eating it but hell I could not seem to get over the guilt I felt after. When I woke up around lunch, I didn't have any appetite for food but I felt like I need to eat else I'll unintentionally starve myself. I snacked on about half a cup of Nestle Fitnesse while watching Stylista on television. Yes, no milk. Just the cereal au naturel and it tasted unbelievably delicious. That happened on Day 7 and good thing I was able to compensate for it by running my second 5K race. That was an awesome calorie-burning run I did again. I can tell I did burn a lot. Despite the setbacks that happened during the race, I was able to zone in and enjoy every minute of it, every sweat-bud that fell felt amazing. I can't wait for my next race. I didn't meet my goal this time (time to finish) but I read from somewhere that the route was more than 5K (it was .104 more than 5K) so I guess I met my target after all. Count to that the time I had to weave through walkathoners. Whew!

I only had a granny smith apple and a bottle of electrolyte drink before the race plus a pack of sports beans to get me through. After the race, I had quite a big breakfast. I met Olive for lunch at Conti's Greenbelt and I had Baked Salmon and we shared a plate of Mango Royale (salad greens, mango slices and carrot strips). I enjoyed the food I ordered (I can still feel my mouth water every time I think of them) and then we headed to the movies. Because I was too tired, I feel asleep reading the book I just bought which made me cry while reading just the first line. Such a crybaby! Does crying and squeezing one's lachrymal glands with tears make you burn calories too? If it does, then I could tell I burned a lot. Then again I went to bed without eating anything. I felt like if I eat anything more, it was already gluttony.

I woke up to a wonderful Day 9 and I had breakfast buns, Nestle Fitnesse and Fruit and lots and lots of water. I also downed a bottle of DM Fit and Right Four Seasons. I then had fish and chips for lunch (I was not able to take a picture though). I needed all the calories from the food I ate to sustain me while I do my laundry. LOL!

EVALUATION: I feel healthier. I feel lighter. I feel stronger. I've met my goal.

Here are some tips I wanna share to you:

1. Portion control. You can't go wrong with this.
2. Chew your food well. You usually get the feeling of fullness at the 20th minute. So don't rush it. Enjoy your mealtime. Savor every morsel.
3. Do not starve yourself. Enjoy your food.
4. If you don't want any sagging skin after you lose weight, exercise. Tone 'em muscles. Resistance training will be your best friend.
5. You are your bodies ally. Love the way you look. It'll motivate yourself to do better.

Nestle Fitnesse 14-Day Challenge Day 3 Update

Today is essentially the fourth day of the challenge but I will only be giving you an update of what has happened for the first three days. I have so far been able to stick to the diet plan except for one dinner where I indulged in the tuna pasta I made when a friend came over. I didn't overeat though. I just had a few spoonfuls. So I guess I am on the safe zone still. Good thing is that I was able to burn off the calories the next morning because I squeezed in a brisk walk routine for about an hour (my legs still felt a little sore and I didn't want to push it to run) yesterday. I am not going to make this a habit though, eating much and compensating on exercise. I should be sticking to my diet and it's not negotiable.

Here's what I normally have for breakfast and dinner. I just change the fruit (sometimes I have an apple, sometimes a pear, other days either kiwi or banana):

If you want to know how much cereal I have, here's how it looks like on a flat platter:

Lunch normally revolves around vegetables or some lean chicken with vegetables. I'm being a good girl. I'm stuffing myself with vegetables. I bet my mom will be all happy to know this. LOL!

Bamboo Shoots with Granny Smith Apple Slices and Red and Yellow Bell Pepper with Oyster Sauce

Chicken and Tofu Slices with Bell Pepper and Sundried Tomato Slices and Sauce

Broccoli Stir Fry with Tuna Chunks

I tried just bringing a bar of Nature's Valley Honey and Oats bar to work last night so I can snack on it but I never felt energized. I was sleepy the entire shift. I impatiently waited for 6AM. And this morning, I slept around 7AM and then woke up at 1PM. My sleeping time is pretty screwed and I need to fix this or else I am putting myself in jeopardy. I know I need ample rest. But since I am not feeling a tad bit sleepy, I am off to the pool and then come back maybe after an hour and sleep until it's about time to go to work again. I will keep y'all posted.

And for some self-worship, here's a little picture of me before I went to work last night. Sorry for the undried hair...click the picture to VOTE FOR MY TEAM in the Nestle Fitnesse Challenge. :-)

Get Set Go!

I have long been wanting to be in shape. And now I am not making any excuses anymore. I am tired sulking over why a size 6 won't fit me anymore. I do not have lofty dreams, I just want to be fit and well-proportioned. This might be ambitious considering how sedentary my job is but I am taking matters into my own hands and I am going to start today and not tomorrow. I am responsible to stay in shape and be healthy in every way possible. I decided to create this blog to motivate myself a little more.

This blog will chronicle my progress as often as possible or I'll incorporate some worthwhile read online and many other sources. I will post as many pictures as I can as well as running playlists, workout tips and the like. This blog will be an online repository of maybe even the bumps along the way (although I am not hoping for one).

I am tired making excuses of why I gained so much weight through these years and it is time to up the ante, I am making an ode to myself to get back to the body I once had. This is going to be a feat and I am more than motivated to get what I want.

I am ready.

Get set go!!!