The Run Diaries: 10k week 3

I felt pretty darn good about week 3.

Having never been much of a weekend exerciser before I am surprised at how much I enjoy my Saturday runs- I feel like it sets me up for a successful and productive day.

This week I added in some workouts from the Nike Training Club app too, I’ll definitely continue with them because you get an amazing workout and do not have to think at all. I love the fact that each move is timed and they tell you what to do. And my legs were seriously feeling the burn. So. Good.

An happy side effect I’ve noticed in the last week is that I feel a lot more grounded and in control when I’ve done a good workout that day. Its not something that necessarily surprises me, but certianly something I’ve needed after notching that I’ve been feeling a bit low and anxious recently.

When I started this program I did it with the idea that afterwards I might move on to Half Marathon training… And although I am so far really enjoying my runs, the thought of running for 2+ hours just isn’t that appealing. By the end of the 8 weeks I may change my mind, but at the moment I am thinking that 10k will be quite enough. I’ll have to find another new challenge instead.

Happy running!

The Run Diaries: 10k week 2

I can’t quite believe I’m already 2 weeks into my training. This week I missed one session on Friday due to some serious cake baking that was taking place (more on that another time).

2 runs this week and I felt pretty good during both of them. The first one was run-walk-run. The second run part was tough, not from a breathing point of view, I think I am getting better at controlling my breathing. But my legs felt so heavy when I started running after the walk section, they were seriously lead-like. I pushed through but I think my pace was slower than normal.

The second was run (2 min)- walk (1 min) intervals. I was sweaty and red faced by the end but felt pretty awesome. All of my run intervals were quick (for me), well under 6 minutes per km. It definitely felt like a natural, comfortable pace, however it’s not one I think I could maintain for a full 10k. So that’s something I’ll be working on.

This week too included my first “virtual run” with the Hogwarts Running Club. I’ve not done a virtual fun run before, but it was nice to think that people from all over the place were doing their own 5k too. I’ll definitely be signing up for another one. 

So week 2 is done and dusted. Looking forward to week 3!

The Run Diaries: 10k week 1

So week 1 of my 10k training consisted of only 1 real run. But that’s cool because I pretty much nailed it. It wasn’t a straight run- because this is a beginner program and I may have thrown up on my shoes if it was. Instead it was run-walk intervals. To be honest I’ve tried to stay away from the old run-walk interval because I find myself just counting down the seconds until I get to walk again. And yes, I did some of that during this run, but I also enjoyed the running bits, so that’s kinda cool.

Masked from the run, I also did a lot of walking and some swimming one morning (for cross training)- and I had totally forgotten how much of a workout swimming is! The only bummer is that I can’t wear my Fitbit while doing it so I don’t get to see what my heart rate does.

This is how my week looked

Overall I feel good about how week 1 has gone, and I am looking forward to seeing how things progress.

The Run Diaries: 10k training

One of my goals for 2016 is to run 10k.

I worked up to 5k at the end of last year and planned to start 10k training come January 1. It’s now the end of Jan and I’ve not made much progress. I’ve missed planned runs. I’ve stopped mid-run. I just haven’t found a groove.

Rather than get discouraged and throw in the towel- which I would have done in the past- I have created a coach program on the Nike+ running app.

I’ve been using the app for ages but haven’t looked into any of the features beyond tracking my runs and walks. I’ve also discov

The program includes run days, cross-train days, walk days and rest days. You check off each day as you complete it so I am hoping that seeing the activities get checked off with help  my motivation.

Here goes nothing!

Turning it around.

The last couple of weeks have been… bumpy. One day I might find it cathartic to get it all out, but I’m not ready just yet.

As a result of the bumpiness I have pretty much been on a gluten and sugar bender for a week. Pizza. Burgers. Fro-yo. Chocolate. You name it, I’ve eaten it. Couple that with staying in bed every morning when I would usually get up and do some kind of exercise and I am feeling pretty crappy.

Then on Friday morning- while I was out in the fresh air on a walk- I realised that all of this is starting to go in a circle. I am feeling crappy so I don’t want to get out of bed and food that isn’t nourishing. I don’t get out of bed and choose nutritionally empty food and I feel crappier. You see where this is going…

Well I am not letting it go any further. The spiral stops here. I know how good I can feel when I am eating well and exercising regularly and I want to get back to that. All I needed was a little planning. 

First up, food. Like so many things it started with a list. Breakfasts, lunches, snacks and dinners all planned out. Once a list is in place it’s just a matter of working out what can be made ahead of time so that’s it’s ready to grab and go through the week. There is something so satisfying about the weekly meal prep- or is that just me?Raspberry and lemon gummy worms. Gluten and sugar free and made with healing grass-fed gelatine (recipe coming soon). ABC (almond, brazil and cashew) nut butter and vanilla protein squares- based on my peanut butter protein squares. I also cooked up some sausages, which will be frozen and ready to grab each day for lunch. Tomorrow I am hoping to whip up enough protein pancakes for the week.

Once Food is sorted it’s time to tackle the exercising. I’ve been struggling with exercise for a while. I lost my fervour for the gym and since then haven’t found something to properly take its place. It’s coming into summer here in the southern hemisphere so I have decided to jump back in the pool. In addition I want work on my running and yoga. Not a bad trifecta in my opinion. But how does one get excited about a new work out routine? Why new work out clothes of course!

I took a trip to the Lululemon outlet store in Collingwood but nothing jumped out at me- not to worry. Next up was Swimwear Galore on in Fitzroy, that was a little more successful. I picked up a new swim-tank. In the past I’ve swam in bikini tops but want something a little more, supportive. So a Speedo tank it was.

Now that those things are in place it’s a matter of changing my thoughts. No more dwelling on what has happened and things that I can’t change. It’s time to focus on things that are in my control and do whatever I can to make myself happy. I have no doubt that this is going to be a process, and there will be slip ups along the way that will test my resolve. But I want to be the best version of myself, and it’s starting now.

Quotes were all found on instagram, just in case you were wondering…

Getting ready for the sun…

Spring is upon us, and summer is just around the corner!

Now I do love a Melbourne winter, but I am pretty excited to see a run of sunny 24 and 25 degree days ahead. In preparation I am embarking on a few challenges.

1. 200 by Summer
Inspired by a post I saw on the Tone It Up! community I am aiming to complete 200km by December 1. In an effort to make this not quite so daunting I worked out that starting on September 1 that’s about 2.2km a day, now that’s not nearly as intimidating! A few days in (I started on August 29) and I have already clocked up 12.45km- not a bad start.

2. Move + NourishLee over at Fitness in the City has launched a September clean eating and exercise challenge and I was quick to sign up. The idea is simple focus on eating real, whole foods and making an effort to move everyday. She’s even provided a handy e-book with recipes, shopping lists and workout ideas to set you up for success. I’m already looking forward to feeling lighter and more energised for trips to the beach.

3. Drop it like a SQUAT!

Because who doesn’t want a strong booty?

What are you doing to get ready for summer?

ANZAC Day

It’s ANZAC Day here is Australia, which aside from remembering our past, and acknowledging our present men and women making sacrifices for our country, means we get a day off. In my opinion a mid week day off is almost better than a Friday or a Monday. It breaks up the monotonous 5 day week and makes it a wee bit more palatable. 

As most days do this one started with breakfast. There was no chai tea, so I settled for an English Breakfast. The only problem with English Breakfast is that it makes me want to add sugar. 

Rancheros. It’s been a while, but they were incredible as always. 

See. (almost) Clean plate.

Next up I had a cake to finish. A vanilla-rainbow-marble number covered in luxurious chocolate buttercream. I had intended to put a little 6 on top, seeing as the recipient is turning 6, however it didn’t turn out…

Sprinkles all over instead.

After picking at both the left over cake and icing (damn sugar and it’s silky sweet lure, sometimes I just give in), it was time for a workout. 

As part of the Tone It Up Bikini Series the Sunkissed Abs workout was on the agenda. I added the Love Your Booty routine too. I followed it all with a refreshing green smoothie (similar to this one, but not exactly the same, they rarely turn out exactly the same, it’s so easy to tweak!)

And right now I should be doing homework… but instead I am sitting on the couch watching Sherlock Holmes (the first Robert Downey Jr and Jude Law movie).

I’m not sure what the rest of the day will hold, what I do know is that the BF is going to create an amazing salmon dinner. I’ve not actually had fresh salmon before, I’m not much of a fishy-fish fan but I am very much looking forward to what he comes up with.

Happy ANZAC day!

Workin’ it: run girl, RUN

Friend: I’m just not a runner
Me: nor am I, but no one is born a runner.
Friend: true
Me: well, except maybe Ethiopians and Kenyans, but they have to run away from lions and things. 

*****

My poorly articulated point here was that perhaps Ethopians and Kenyans had running ingrained into their DNA? It seems unlikely, I grant you, however what other explanation could there be for the huge number of runners from these nations who crush it in international competition?

If running is DNA related then I have a bone to pick. You see my sister is currently in training for her second Oxfam Trailwalker. For those who are not familiar with this event is a 100k trail, and the terrain is hardly forgiving. And my dear sister is going to run it. The mere thought of this makes me slightly light headed. My point, and I promise I have one, is if she can do it and we received DNA from the same parents, then why can’t I? I should point out that 12 months ago I was right into running. I even trained with my crazy, inspirational sister, baby runs for her were monster ones for me, but I still kept pace. By March I was running 10k and then my knee went a bit funny, I lost my running mojo and it all fell apart.

While sitting in some truly horrendous traffic on the way home today I took photos of my side mirror…

Irrelevant, I know. After that though I had a peruse of my Tone It Up app and saw this…

A post from Katrina and Karena about running. And it could not have arrived at a better time. So after reading away as I crawled from light to light I found myself thinking, why can’t I be a runner? And if I am honest, there is no reason. There are excuses sure, I’m tried, My legs are sore (from all those deadlifts yesterday!), It’s too hot, ra ra ra… but they’re just excuses, aren’t they? I make up, they’re not real.

So with this in mind, tomorrow morning I am going to get up when that bootycall alarm goes off at 5.30am and I am going to run. And I will continue to wander on back to Tone It Up (as I do most days if I’m honest) over the next two weeks for more tips about making running fun and part of my life. DNA or not, this is going to happen.

I am not a runner, yet.

Workin’ it: swimming!

I read a lot of blogs. While perusing one last week, The Londoner, I was inspired to go swimming. I decided that as of this week swimming would wiggle itself into my weekly workout routine. So I got myself ready, breakfast, check, lunch, check, snacks, check. I packed up all of my things ready to go. I do not need excuses to not get up at 5.30am, it’s always better to be prepared.

And the result of all my preparation? Well I can proudly say that this morning I went swimming. I’ll admit that this does not sound like a particularly exciting thing, however, the last time I went to the pool was over 12 months ago and it wasn’t altogether successful.

So when I jumped in today and started freestyling down my lane- aqua play in the 25m pool, just in case things went bad- I was pleasantly surprised that I did not drown mid lap and stayed in the water for a good 45 minutes! Granted I was not swimming the entire 45 minutes, but it was so much better than I was expecting. And when a fellow jumped into the aqua play lane 30 minutes in I even felt comfortable enough to move over to the “medium” lane.

Feeling ridiculously pleased with myself and already cannot wait for Thursday.

Workin’ it: plank

I decided yesterday afternoon that as of today I will plank morning and night for a month. I should point out that I am not referring to “planking”, that craze that exploded and disappeared just as quickly last year, or was it the year before… anyway that’s not what I will be doing, I will be building my core with (a minimum of 1 minute) planks.

Today’s AM plank is done, I was shaking like a leaf and forgot to breath for at least 10 seconds, it can only get better from here.