Week 3 update

Highlight: A nicely brisk 5k walk with the puppies...followed by the oatmeal chocolate chip cookie chowdown.

Overall this week has been pretty good for fitness. I didn't get to do the two workouts we are supposed to do in between our Sunday training runs (see the programme) but I managed to fit in the spin class on Monday, a 5k walk with the furball babies on Tuesday, and a 20 minute elliptical cross trainer session last night. I plan to take Mags and Patz walking in an hour or so. Feeling good!

Tomorrow is the start of week 4, aka "Easy recovery week" with a run/walk interval of 3min/2min x 6. Looking forward to it! The weatherman called for light rain in the morning, so hopefully we won't be too damp!

New year, new fitness!

Early in January I made a resolution to step up my fitness regime a few notches. I'd been working pretty steadily since March 2010 at a new kind of job that entailed somewhat more physical activity than I was used to, and although I hadn't been running since the Sun Run in May I felt I was somehow more attuned to the whole running thing despite having dropped out of my beginner's running clinic which started in November 2009.

I realize now that that clinic was clearly above my abilities and fitness leel (at the time). Not the fault of the lovely peppy instructor at all. Last month, though, I registered for a proper training clinic for the Sun Run, and with 13 weeks to prepare till race day on April 17, I feel refreshed, ready and resolute!

The first session was pretty much an orientation, though we did run a few minutes. The training leaders emphasised doing a "shuffle-jog" instead of running, and wonder of wonders, I found it quite easy going! Exhilarating, in fact, to be in pace with a group instead of struggling, struggling, struggling to keep up. The past two weeks have followed the shuffling pace, with the run time increasing gradually. Last Sunday's session went like this: a 5 minute warmup and a 5-min cooldown and in between, a total of 21 minutes running (3 min run, 2 min walk x7). I felt really good at the end of the session. My running buddy was pretty cool too and I think she and I will be keeping each other motivated throughout this training.

Yesterday I took my first spin class and loved the challenge. Since I was a complete beginner I took it at my own pace, and used lower resistances and speeds, but overall it was a fabulous workout and I plan to do it at least once a week. (Note to self: wear longer workout shorts or tights next time! One of my thighs sported an ugly red bruise from the bike seat by the time it was over). I think I'll get the hang of this in a few weeks, and I expect the sore bum will heal up soon too. Those bike seats are HARD!

Really looking forward to a marvellously active winter and spring!

And now some bonus pictures of the garden, where green things are starting to come up. It's been a mild winter so far, not counting that cold snap in late November.

Workout log

Here's the 10k training program I'm following.

Jan
16, Sun: Week 1, session 1, 34min. Run 1, walk 2, repeat 8x
17, Mon: yoga 40 min
20, Thu: 20 min cross train on elliptical
22, Sat: 30 min (14 min run) around the block

23, Sun: Week 2, session 1, 38min. Run 2, walk 2, repeat 7x
25, Tue: 43 min walk/run with Magz

30, Sun: Week 3, session 1, 45min. Run 3, walk 2, repeat 7x
31, Mon: First spin class at FU
Feb
1, Tue: 5k brisk walk with dogs
4, Fri: 20 min elliptical
5, Sat: Quick walk with Maggie

6, Sun: Week 4, session 1, 40min. Run 3, walk 2, repeat 6x
7, Mon: rest
8, Tue: Week 4, session 2, 30min. Run 2, walk 2, repeat 5x. Around the block
9, Wed: rest
10, Thu: Week 4, session 3, 40min. Run 2, walk 3, repeat 6x at MRSS
11, Fri: rest
12, Sat: rest

13, Sun: Week 5, session 1, 46min. Run 3, walk 1, repeat 9x
14, Mon: Gym, strength training
cancelled
15, Tue: Week 5 session 2, 34 min. Run 2, walk 1, repeat 8x cancelled
16, Wed: LC, 6pm spin class cancelled
17, Thu: Week 5 session 3, 42 min. Run 3, walk 1, repeat 8x
cancelled
18, Fri: Yoga 800 to 830: Half-hour run in the neighbourhood
19, Sat: REST

20, Sun: Week 6, session 1, 52min. Run 5, walk 1, repeat 7xAbsent
21, Mon: Makeup for missing Sunday. Ran 30min in 5s and 1s.
22, Tue: 50-minute spin class! Good workout.
23, Wed: nada
24, Thu: nada
25, Fri: nada
26, Sat: nada
27, Sun: Week 7, 10s and 1s for the first time Showed up, but the run was cancelled! Walked the dogs instead in the snow, and put in a half-hour on the cross trainer

March
1, Tue: missed spin class, not feeling good.
2, Wed: 10s and 1s x 4 on the cross trainer
3, Thu: no workout
4, Fri: NW
5, Sat: NW
6, Sun: We did Week 8 today, which meant we ran 10s and 1s for the first time.

7, Mon: rest
8, Tue: Bad chest cold kept me out of spin class.
9, Wed: Did 30 minutes on the cross trainer for my weekday training
10, Thu: rest
11, Fri: Went for an early morning run around the area, with Maggie.
12, Sat: rest
13, Sun: Week 9 workout: 10, 15, 20 and 10 minutes running with 1 minute walk breaks in between.

14, Mon: rest
15, Tue: Spin class, 1 hour
16, 17, 18: Rest. Lazy bugger.
19: Half-hour walked the dogs
20, Sun: 1 hour run!

22, Tue: No spin class due to spring break. Got really busy, didn't work out at all this week.
26, Sat: Walked dogs
27, Sun: Run 40, walk 1, run 20. Whoa!!