Monday
176.6 This week's goal needs to be "get back to healthier eating". I slept good last night.
Evening strength session. C2, 1k, 4:44. Life Fitness bike level 7, 5 miles, 21:20. 3 circuits of bodyweight exercises.
Tuesday
Morning track session. LM, 1 up. 3 x 1600m (7:50.9, 7:41.7, 7:28.3), IR 400m walk. 1 down. GSM and stretch.
Wednesday
Yesterday, as planned, I did my track workout which went well. I had also planned a strength session at lunch which didn't happen due to work. I had to work late and Jud and I decided to get some dinner and margaritas at Don Gallo's. So, there was no strength training yesterday. I stayed up a little later than usual knowing that I was working from home today. I was probably asleep by 11, by 11:30 or so I was up having a minor panic attack.
I don't understand why I have panic attacks. I don't feel like I'm under a lot of stress. Honestly, I think I'm a badass, capable of anything.
When it comes to panic attacks, professional treatment and therapy can make a big difference. But there are many things you can do to help yourself, too:
I don't understand why I have panic attacks. I don't feel like I'm under a lot of stress. Honestly, I think I'm a badass, capable of anything.
When it comes to panic attacks, professional treatment and therapy can make a big difference. But there are many things you can do to help yourself, too:
- Learn about panic. Simply knowing more about panic can go a long way towards relieving your distress. So read up on anxiety, panic disorder, and the fight-or-flight response experienced during a panic attack. You'll learn that the sensations and feelings you have when you panic are normal and that you aren't going crazy.
- Avoid smoking and caffeine. Smoking and caffeine can provoke panic attacks in people who are susceptible. As a result, it’s wise to avoid cigarettes, coffee, and other caffeinated beverages. Also be careful with medications that contain stimulants, such as diet pills and non-drowsy cold medications.
- Learn how to control your breathing. Hyperventilation brings on many sensations (such as lightheadedness and tightness of the chest) that occur during a panic attack. Deep breathing, on the other hand, can relieve the symptoms of panic. By learning to control your breathing, you develop a coping skill that you can use to calm yourself down when you begin to feel anxious. If you know how to control your breathing, you are also less likely to create the very sensations that you are afraid of.
- Practice relaxation techniques. When practiced regularly, activities such as yoga, meditation, and progressive muscle relaxation strengthen the body’s relaxation response—the opposite of the stress response involved in anxiety and panic. And not only do these relaxation practices promote relaxation, but they also increase feelings of joy and equanimity. So make time for them in your daily routine.
Things I need to do to move forward:
- decrease caffeine
- decrease alcohol
- decrease junk and unhealthy foods
- increase relaxation activities
- make better choices
Thursday
Morning run. Pre-run: foam roll and core. LM. 8 miles with Fartleks. Stretch.
Noon strength session. Life Fitness bike level 7, 3 miles, 12:48. 1 circuit of bodyweight exercises. 3 sets of 7 reps each of Deadlift (#90) and Jammer (#50). I only was able to do 1 set of 7 for Machine squats (#180) due to left knee pain.
Noon strength session. Life Fitness bike level 7, 3 miles, 12:48. 1 circuit of bodyweight exercises. 3 sets of 7 reps each of Deadlift (#90) and Jammer (#50). I only was able to do 1 set of 7 for Machine squats (#180) due to left knee pain.
Friday
Morning run. LM, LS, drills, pull ups, 5 miles easy. GSM. 1 circuit of bodyweight exercises. Stretch. My right foot arch felt uncomfortable after my run. It was almost like my shoes need to be broken in or maybe the insert is a bit out of position.
Saturday
Spent the weekend landscaping the front yard, a great workout.
