Summary week 1

Well, I have to admit: last week was pretty tough, since I had to face additional challenges… I am honest: I wasn’t able to meet all the training goals for week one. The first three days were pretty awesome, but then my allergies kicked in so that my asthma got worse – actually really bad – and I also went on a press trip to Sicily. So, I have to admit that I did not run the 6k on Friday and not the 13k on Saturday – instead I went for a swim on Friday morning and ran 4k on Saturday out in the sun, but the climate change, combined with not enough sleep, was just too much for my body so that I needed some rest.


Tips for people suffering from asthma and allergies

I am one of these asthma patients who suffer from a mixed type.  So it’s not just due to my allergies, but they clearly make it worse, which is why I regularly need to see my respiratory physician. Today I met with my doctor and personal trainer to make some changes during the high-allergy season so that I can actually give you some tips for those who also wanna exercise outside, despite their asthma and allergies:

Pollen is usually at its peak levels during warm, dry windy weather and at its lowest during cool, damp weather. During spring and summer the sun is higher in the sky, many people are getting happier, craving exercise… except when your spring allergies hit you… The pollen count is typically highest in the mornings, so save your outdoor workouts for the evening.

Always check weather channels and websites for pollen counts in your area so  you know when to take your workout outside and when to stick to the gym.

Cover your hair so you don’t get all that stuff in your hair and let it continually irritate you. This is especially important for people who don’t wash their hair every day.

Shield your eyes: If the pollen never gets in your eyes, you never really have to worry about it.

Discuss your medicines. Some antihistamines can make you feel really tired. Work with your pharmacist or doctor to discuss the side effects of your allergy medicines and when you should take them. This way, you can avoid taking a medicine that will drag you down minutes before you plan to exercise. I currently use the following: Symbicort twice a day, Sultanol before the workout and sometimes in between when I push myself to the limit, Nasonex for nasal decongestion and the antihistamine Desloratadin.

Go back to the basics. While this advice is relevant any time of year, it’s worth repeating. Drink “buckets of water”, eat healthy focussing on a diet that’s high in fruits and vegetables. There’s some evidence suggesting the vitamin C in plant-based foods may help reduce allergy symptoms.

I’ll try to stick to these tips myself for week 2 of my 12 week fitness challenge.

Training plan for week 2


So, we will see, how this one goes. :-)


photo credentials: V’s World