Thursday 2 May 2013

5k training program - 4:1 currently


Well since I am cataloging all my other challenges (squats and AB's)  I thought why not my learn to run progression? Sounds like a good idea to me!

The actual classes are on Mondays and then we are expected to do two (2) additional runs in the rest of the week basically repeating what we do time/distance wise on the Monday.

This upcoming Monday will be the third class (week 3 of 7) and we will be moving into 4:1 (run:walk) the class distance will be 3 km for the distance. On my own with warm up and cool down I am already a little over 5k's at 5.2 km according to my Garmin (GPS). Yay me !!!  :)


Long story short..I used to run, got Mono and a bunch of not so fun complications, couldn't run..fast forward almost 3 years...doing much better now...was working towards running but the bombing in Boston got me out on the pavement that same night - it was the kick in the shins I needed and I am not looking back!


Today is the second run of this week, so it was on my own. It's a pretty flat paved running/walking/biking path and I was doing 3:1 (7 sets) for a total of 21 min running and 7 min walking. Other then the crazy gusty wind that took my breath away a few times it felt pretty good.

One of my biggest issues has always been holding too much tension in my shoulders even when running...so what you say...well it's actually a big deal. Shoulder tension won't allow for deep full breaths (learnt this from yoga), it tends to shorten your gait/stride and because your upper body won't be moving naturally with your stride it can contribute to back/neck strain.



On You Tube "The Balanced Runner" has lots of great tips...even one on shoulder tightness....  http://youtu.be/rNjHMFRhok0
When running right now I am consciously thinking about this. Telling myself to drop my shoulders from my ears and to be wide across the back and my running feels better, more natural when I do.  Eventually I am banking on this becoming muscle memory, but for now it is conscious effort, but it is so worth it.

Saturday - May 5 - they say the toughest step a runner takes is the first one out the door and boy today that was so true...my quads and hamstrings are sore from the squats and the yard work and the last thing I wanted to do was go running...so I looked for some inspiration and found it on a Facebook group I belong too called the Heavyweight Runner. There were lots of posting today from people just like me making PR, completing first half's and just getting out there and getting moving.

Shoes on, and out the door I went. Now another 5.2 ks down with warm up/cool down and this time 8 sets of 3:1 for 24 min of running. The temp is 24 C,  which is great but I forgot how hot it feels running in that. They say add 10 degrees to the actual temp for the feels like temp to figure out how to dress...needless to say it is very warm. The sun was shining right on my sunburned shoulders from yesterday, that's what I get for using last years sunscreen, must have expired...so was feeling a little uncomfortable...but still did it and it feels good.  Stretching, shower, mass, then off to see Iron Man 3...a great Saturday overall!!!  I hope yours went as well.

Monday - May 6 So didn't go to running class tonight - it was 30C (86F) and well I am not ready for running in that heat - so new plan tomorrow after work 4:1, then Friday and Sunday - that will be my 3 this week - this works around my plans for Wednesday night and my extra long work day on Thursday - so update tomorrow yay!

Tuesday - May 7.  Straight home from work, changed, and put on my runners then out the door.  Today was the first of the 4:1 (run: walk) and it felt good.  Did 7 sets of 4:1 for a total run time of 28 minutes - which is up 4 min from the last run even with the switch in timing from 3-4:1.  Shoulders are feeling good, knees are good, the ball of my left foot was bothering me - but I think that is from the sandles I wore yesterday...it was such a nice way to let go of the work day. Did some light stretching and will likely do some more before bed...but wow what a difference a month makes. I started at walk 2 min run 1 min, then with Boston went to run 2 walk 1 right away and have been building since. The two weeks with the time intervals with increasing sets seems to be working well for me...and I think I might be crazy enough to register for my first 10k at the end of the month...what do ya'll think????  Right now just an idea rattling around in my head, but if it grabs a hold...LOL


Friday - May 10 - FRIDAY I'M in LOVE...totally have a CURE moment - just cranked it on my iPod!!!!  Wow this run felt great - legs feel strong, shoulders relaxed, breathing was good - no huffing and puffing. I did 8 sets of 4:1 for a total run time of 32 min and had to add some distance for my cool down...next run will switch to a longer neighbourhood circuit so that I am getting a longer cool down and still leaving room to build the run into. May do a long run tomorrow - well see or maybe just yard work then back to regular schedule on Monday - we'll see.

Monday - May 13 - Back to the regular days, extended the circuit to a 6k route for now. I will need to extend again for sure but need to look at the local paths and see what works best for me and my goals...might be time to add some hills. Anyway did 9 sets of 4:1 for a total run time of 36 min and felt really good...like really good! Even thought of pushing it another set but slow and steady right...but a good sign for sure :)

Wednesday - May 15 - A run day, even after walking to work and home at lunch time (6k in total) which I did on Monday and Tuesday as well.  Feeling a little tired and my feet are a little sore from all the extra walking...but still went out and ran - stuck with the 6k loop.  Felt really good while doing it and after, the Ab Challenge after has been the worst part of the evening and even that wasn't that bad.  Did 10 sets of 4:1 = for a total of 40 min running...I am thinking Saturday will be a long run - I will put in 10k and just focus on the 4:1 repetitions....I am technically doing a virtual 5k for PTSD that day via a Facebook Challenge but why not make it in to a 10k...it has been 3 years almost to the day (May 8) since I ran my last 10k...it would be nice to see where I am at in comparison so I can build to where I was with a little more focus.  Tomorrow I am flying out to another provincial meeting so it will be a long day - up early, home late - but I have Friday off and Monday is a STAT so WHOOOHOOO 4 DAY WEEKEND!!!!

Saturday - May 18 - well didn't run 10k, but did complete the virtual 5k for PTSD - and in the rain I might add.  I ended up doing more than 5k (time according to the Garmin - 9:23/k average - which is slower than before for sure - but I'll get there). Did my usual route, this time 11 sets of 4:1, for a total run time of 44 min and this was the last day for 4:1. Monday it will be the first day of 5:1 with 9 sets for a total run time of 45 min - see total run time won't change much the first day but how I get there will...anyway that is it for today.

Monday - May 20 and time for a running update but I am actually going to create a new entry so click here to check it out...10k is golden starting at 5:1 The reason for the entirely new post is simple, I now run further than the 5k training program that this post was titled after (my regular run is 6.5k).

LL
Amber

Wednesday 1 May 2013

30 Day AB Challenge - Day 30 - WHOOOOOOHOOOOO!!!! DONE! :)

This actually combines 2 - 30 Day AB Challenges that were on Facebook.  Are you up for the challenge???? Who will win the new you or the old you? I for one am betting on the new me!!!



 MAY – 30 Day AB Challenge

Sunday
Monday
Tuesday
Wednesday
Thursday
Friday
Saturday



1

20 Crunches
5 Leg Raises
10s Plank
2

25 Crunches
8 Leg Raises
12s Plank
3

30 Crunches
10 Leg Raises
15s Plank
4

REST DAY
5

40 Crunches
12 Leg Raises
20s Plank
6

45 Crunches
15 Leg Raises
25s Plank
7

50 Crunches
20 Leg Raises
30s Plank
8

REST DAY
9

60 Crunches
23 Leg Raises
35s Plank
10

65 Crunches
28 Leg Raises
40s Plank
11

70 Crunches
30 Leg Raises
45s Plank
12

REST DAY
13

80 Crunches
33 Leg Raises
50s Plank
14

85 Crunches
38 Leg Raises
55s Plank
15

90 Crunches
40 Leg Raises
60s Plank
16

REST DAY
17

100 Crunches
43 Leg Raises
65s Plank
18

105 Crunches
48 Leg Raises
70s Plank
19

110 Crunches
50 Leg Raises
75s Plank
20

REST DAY
21

115 Crunches
53 Leg Raises
80s Plank
22

120 Crunches
58 Leg Raises
85s Plank
23

125 Crunches
60 Leg Raises
90s Plank
24

REST DAY
25

130 Crunches
63 Leg Raises
95s Plank
26

135 Crunches
68 Leg Raises
100s Plank
27

140 Crunches
70 Leg Raises
110s Plank
28

REST DAY
29

145 Crunches
73 Leg Raises
115s Plank
30

150 Crunches
75 Leg Raises
120s Plank
31

WHOOOHOO!



DAY 1 - Lets talk a little about form. Crunches, Leg Lifts and Planks - oh my.

Crunches:


First pick the type of crunch or crunches you will be doing (Regular, Reverse, Twist, Bicycle, Vertical Leg or Long Arm) for now I just going with the regular crunch but on a BOSU to help protect my lower back (previous moderate tear of the erector spinae - so I have to be careful).  Great source on how to do each...http://tribesports.com/guides/6-types-of-crunches

For the Regular

  1. Bend your knees and keep your feet flat on the floor
  2. Cross your arms in front of your chest
  3. Curl your back to lift your upper body part (your feet have to remain flat at any time).
  4. Get back slowly to your initial position
  5. Do not rush to perform your second crunch





Leg Lifts:
Found this little source http://www.womenshealthmag.com/fitness/leg-lifts


bootcamp-leg-lifts.jpg
Next
Lie face up on the floor, and raise your upper legs until they're perpendicular to the floor. Bend your knees slightly. Without changing the arch in your lower back or the angle of your knees, brace your core and try to take 3 to 5 seconds to lower your feet as close to the floor as you can. One trick: Press your lower back toward the floor as you perform the movement. Once your feet touch the floor, raise them back to the starting position and repeat. 











Planks:
Easier to share a video



If the above video won't load please see this link for YouTube http://youtu.be/MHQmRINu4jU     Please remember as with all activities be mindful of your breath - DO NOT HOLD your breath.

So I have completed Day 1, sliced it in between the sets of the 30 day Squat Challenge I am just about done - but it is done.  The only alteration I have made is the the regular crunches were done on the 
BOSU ball. Other than that it was all the same as above.  



If the video above won't play please follow this link to YouTube http://youtu.be/ms54teTH74M


Day 2 - done 25 crunches, 8 leg lifts and 12 s of plank. Wow I'm tired squats, running and the AB Challenge and some serious stretch time today...I am so glad I took tomorrow off to do yard work - ugh! LOL

Day 3 complete with 30 crunches, 10 leg lifts and a 15 s of plank...not so bad - hips are still a little tight from yesterday so while on the mat I did some stretching too - my favorite one this morning - reverse plank - LOL

Day 4 - done - I love rest days! :)

Day 5 - completed 40 crunches, 12 leg lifts and a 20 second plank - did it between my sets of squats...crunches were okay - feeling my abs more, the last leg left was a little shaky - but with 200 squats done before it I was feeling it in my hamstrings as well trying to keep them straight...plank - instead of relying on my 1 Mississippi, 2 Mississippi this time I used a stop watch so I know I did the full 20 seconds.

Day 6 -completed 45 crunches - yep I'm feeling them, 15 leg lifts - a little better then yesterday but feeling these too, and 25 seconds of plank - made sure my elbows were under my shoulders so that made it more comfortable - but wow 2 min on Day 30 seems like a world away...

Day 7 - completed 50 crunches, 20 leg lifts and a 30 s plank - 30 seconds seemed really long this morning - but had the stop watch going so it was accurate.  Leg lifts - felt them today for sure, crunches better than yesterday...my hip flexors are really tight though so spent some time stretching out my hips, low back and hamstrings between the 3 exercises and after, feels looser now - think I better book a massage for Friday :)

Day 8 is a rest day but only going to be part of a rest day as tomorrow I have to fly out for a meeting and then fly back that same night so I am going to do Day 9 tonight before bed...'cause I just can't convince myself that getting up at 430 to do Ab work is not a completely insane idea I'd rather sleep till 5...so Day 9 update will actually be done in the dwindling hours of Day 8. I think this is a good sign I am making adaptations to my day, being flexible as opposed to saying "Screw it" and just being behind a day or throwing in the towel...or at least that is how I see it.

Day 9 - As I said in Day 8 doing Day 9 at the end of my Day 8 rest day due to some crazy work scheduling around a meeting tomorrow that will have me flying out early and returning late...anyway Day 9 is done.  All 60 crunches, 23 leg lifts and 35 seconds of plank pose completed...I am so glad to I have Day 10 off from work...gonna need it to recuperate from the real Day 9...and I have a full body massage booked too...I so need/deserve it!!!

Day 10 - well the massage was a no go - but had a great run.  Then came home and did Day 10 of abs.  All 65 crunches, 28 leg lifts and 40 seconds of plank pose - done.  Did some stretches between the 3 exercises which was a needed break.  Really felt the last 2 crunches and well that last 10 leg lifts were brutal and the 40 seconds of plank felt much longer.  Glad to be done it today...hitting the shower next.  So with Day 10 done that means the first 1/3 of the challenge is done. I am happy with the progression, nice and slow and I do "feel" the muscles more, so it must be doing something.  Just so you know I am not expecting abs like in the picture to the left, but I like the message.  A message to fight on, to do what you commit to because that is what people remember...but even more important it's a matter of self worth.  I value myself enough to FIGHT ON for me, for my commitment to myself and so that I don't even think I'm not worth remembering!!!!


Day 11 - OMG - Oh I need a rest day - spent the day in the yard cutting grass, bagging leaves so am doing Day 11 right before bed...post shower...completed all 70 crunches (2 sets of 35), 30 leg lifts (2 sets of 15) and 45 seconds of plank...alternated between the crunches and the leg lifts no break - stretched my back a bit before and after plank...am really looking forward to not doing any tomorrow!!!!  While holding the plank I thought to myself ...WHY!!!  So when done I Googled it - a good explination via http://www.notyouraveragefitnesstips.com/six-pack-abs/how-to-get-washboard-abs-plank-exercises-no-more-crunches

Why Do Planks For Abs?

Plank exercises are a great way to work your abdominals as well as your entire core.  By forcing your body to stabilize itself in one position, planks work both your abdominal muscles as well as your back muscles.  A significant advantage of planks in terms of developing better looking abs is that they work the transverse abdominus (that holds in the rectus abdominus), while crunches focus on the rectus abdominus alone.  What will happen with crunches alone (aside from back pain) is that your abs will stick out when viewed from the side.

Day 13 - Completed my run then did 80 Crunches (4 sets of 20 and stretched my quads and hamstrings in between) then 33 Leg Lifts (3 sets of 11 with some spinal twists in between as I noticed my low back was tight) and then 50 s in Plank pose - wow last bit on that one was shaky for sure...but they say that is good - helps tighten the whole core - both internal and external...we'll see - as long as it doesn't hurt!

Day 14 - Completed the 85 crunches (a set of 45 and another at 40), the 38 leg lifts (one set of 20 and another of 18) and then the 55 seconds of plank hold.  I will admit that in the last few leg lifts I felt a little tweak in my lower back - gonna have to keep on eye on that...5 years ago I had a moderate tear of my spinea erector muscle on my right side...the tweak I felt was on my left...but nonetheless I don't want to aggravate that old injury...that was 7 weeks off work - some serious pain, heavy duty meds and 6 weeks of physio 3 times a week and a intensive home program that also had me walking 10 k a day....so going to watch it as the leg lifts seem to be pushing that area a bit as far as stabilization  - may need to do more sets at smaller amounts...going to try that tomorrow.

Day 15 - Completed the 90 crunches (2 sets of 45), 40 leg lifts (4 sets of 10) the increased sets seems to have helped with some of the low back issues I was noticing yesterday - so will keep it at 10 per set, then did 60 seconds of plank...wow noticed that one - a full minute...for such a simple exercise it sure is a tough one...but did it...WOW so that is that half way mark - WHOOOOHOOOO!!!!  I am so happy tomorrow is a rest day...especially since I am flying out for meetings again...well going to be a long day...update the running post, food, shower and bed...pretty much in that order.

Day 16 - REST DAY

Day 17 - well lets see still feeling a little groggy from my travel day yesterday so I have pushed doing this till the very end of the day, and in between Facebook messages with a friend...multitasking...50 crunches respond to her message, 50 crunches read her response...LOL then yahoo conversation pops up - who knew after 11 pm was such a popular time for people...so did my 43 leg lifts - 3 sets of 10 and one set of 13...then sent some messages and then 65 seconds of plank...DONE - not sure if it was the distractions or the day off but today seemed stronger and better than Day 15 - well I'll find out tomorrow....till then!

Day 18 - Completed the 105 crunches (1 set of 55, 2nd set o 50), 48 leg lifts (4 sets of 10 and 1 set of 8) and 70 seconds of plank. Feeling about the same as yesterday- which is stronger, broke up the sets this time with stretching as I did this right after my run.

Day 19 - Completed the 110 crunches (2 sets of 55), 50 leg lifts (2 sets of 10 and 2 sets of 15) and 75 seconds in plank - OMG that was the longest 75 seconds ever!!!!  But it done and tomorrow is a rest day - so happy for that.

Day 20 - REST DAY

Day 21 - Completed the 115 crunches (1 set of 60 and 1 set of 55) the 53 leg lifts (actually did 55 - 
4 sets of 10 and one set of 15 - was enjoying it so much I forgot how many in the last set - LOL) and 80 whole seconds of plank!!!  Feeling stronger, down 2 notches in my belt so I will take that as a good sign. :)

Day 22 - technically Day 23 - but I didn't do anything yesterday so I am a day behind...but hey it's only a day and now I am back at it.  Completed 120 crunches (2 sets of 60), 58 leg lifts (5 sets of 10 and 1 set of 8) and an 85 second plank - it was all good till the plank - and wow that sucked ass big time but it got done!!!

Day 23 - okay so I missed another day so now I am 2 days behind - but today I have completed 125 crunches (1 set of 65 and 1 set of 60), 60 leg lifts (6 sets of 10) and 90 seconds of plank....again I hate the plank - but it is done!

Day 24 - is supposed to be a rest day but since I rested between days 21 and 22 and 23, putting me 2 days behind I am just going to do with it being Day 25 tomorrow - which will bring me back to 1 day behind...

Day 25 - well this will bring me back up to one day behind instead of two which is good - not sure if it was a good idea to do this or not given my back feels like it is out from the bottom to my neck and I have a headache however once I cracked my back it all seemed to feel like it was back in the right place so I thought "why not..." tomorrow will tell if that was a smart choice or not.  Completed 130 crunches (2 sets of 60 and 1 set of 10), 63 leg lifts - (5 sets of 11 and 1 set of 8) and yes a whole 95 seconds of plank - I think I may have reached my threshold or maybe it is my back...but this one felt extra not fun!!!!

Day 26 - note to self don't do these shortly after eating..."squeezed" today's in between the post run dinner and my shower - gotta say never felt so nauseated doing them before - gonna chalk it up to the belly full of dinner...anyway completed 135 crunches ( 2 sets of 60 and 1 set of 15), 68 leg lifts ( 6 sets of 10 and 1 set of 8), and the wonderful (dripping with sarcasm) 100 seconds of plank - FML that was hard - these last few are really challenging me - again not sure if my back stiffness/soreness is adding to it or caused by it - guess time will tell once this challenge is over...which can't not be soon enough!!!

Day 27 - not going to happen today after 7 hrs of driving my back is more sore than not and I don't want to push it so focusing on stretching my lower back...so this will put me back to 2 days behind...

Day 27 by the calendar above - but really should have been finished  The real Well should have been 2 days ago - its June 1st and I am doing the May 27.  What happened...a long drive put my back out, hotel beds for 3 days made it worse...but funny thing got home last night, did some stretching in bed for my back and "pop-pop-pop" it was back in and now I am feeling better. So this morning Day 27 will be done and then the next 2 days will be done without a rest day in between - which just makes sense to me.  Also doing another 10 k today and need to find a June challenge - I am thinking push-ups...seems like a natural fit...Okay so Day 27 completed 140 crunches (2 sets of 70); 70 leg lifts (7 sets of 10) and 110 seconds (1 min and 50 seconds) of plank - the last 30 seconds really bothered my low back...gonna have to do a self check-in/stretching though out the day just to make sure I didn't hurt it. Happy to be done with today's Abs for sure!!!!

Day 29 - was supposed to by the calendar be a rest day but since I am behind and usually this is done as a 3 day set I don't see a reason to do another rest day - I just want this done...Thing is though I'm not sure why but today I seriously feel all my ab muscles - maybe it was the combo of running, Abs, push-ups and jumping jacks(Facebook page I follow has a daily challenge) I did yesterday...what ever it was I am feeling it and haven't even done my abs today (but have done the push-ups and jumping jacks)...but it is now time to get this done before I eat supper. The idea of doing it after...ick...I think I would hurl!  Completed 145 crunches (1 set of 75, 1 set of 70); 73 leg lifts (6 sets of 11 and 1 set of 7) and finished with 115 seconds of plank cranked up the tunes for this was not so bad!

Day 30 - last frickin' day...who's idea was this challenge anyway...JM?!?!?!  I think so...hope you're having fun finishing on your vacation - LOL  I had to go back to the Day 10 pic and remind myself of the the girl who gave up...won't be me and with that I have completed the 150 crunches (2 sets of 75), the 75 leg lifts (6 sets of 11 and 1 set of 9) and the thing I thought was impossible on day 1 - 120 seconds (2 min) of plank...W-O-W can't believe it.  Honestly on Day 1 I thought this would be an unlikely feat...but look at that, it's DONE!!!!! I DID IT!!!!...COOL :) <giggles to self with big grin> VERY COOL!!!

LL
Amber

Tuesday 30 April 2013

Picture Break While Travelling - Peace River

So today I was headed to meet with some staff, trusty camera in hand in case I saw anything picture worthy on the way.  While I was very disappointed that there wasn't even a hint of spring green, no haze of the change of season I did still see some spectacular sights....

The contours of the land are so defined, with just a skiff snow from yesterday...BEAUTIFUL!!!



Then I came across a yearling moose in a farmers field near the highway - just eating - maybe there were some young shoots - but didn't look very appetizing from where I was sitting.






Spent a few minutes on the way back in the provincial park. Anybody else notice that the sky matches the flag...guess that is why they call it Alberta blue! 


Gotta say I am finding myself very drawn to pictures that shows environment and industrialized architecture...and even just the flow of lines of architecture like this bridge...





I also stopped to notice the ice flows along the banks...soon to be gone and soon again to return but never again the same as in this picture...sometimes we need to be reminded that just because something looks the same to us it doesn't mean that it hasn't undergone profound change...the elements/forces of this world work on the macro level but also on the micro level...so seeing things with fresh eyes like it is the first time can some days offer a new perspective, a deeper understanding or...just a different view.





The more I play with my camera (Nikon DS 3200) the more I love, LOVE, LoVe!!!! it - LOL

Hope you enjoy the view!!!

Namaste 
Amber