Update on this week’s training

January 11, 2013

So far this week I have done 250 minutes of training. I have mixed everything from pole fitness, running, intervals, crossfit, NIKE training club workouts and yoga/dynamic stretching. 

 

I can highly recommend the NIKE training club. Is fun, challenging and you can sync your own music. I have an android phone and could download it for free, I think it’s available for a small cost on iPhones. It’s worth it, it’s so worth it! You get everything from beginners to advanced, 15 minutes to full workouts. Badges to work towards to give you some inspiration. Cardio, toning and strength. I love it! see the link for more info: http://www.nike.com/gb/en_gb/c/womens-training/apps/nike-training-club

 

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The things that matter…

January 10, 2013

At the moment work is taking up the majority of my day and it is also slowly destroying my sole from the inside (to be dramatic). It is just that time of the year. So to not let it get to me I try to focus on the things that matter and make thing easier.

So today’s…
nicest and happiest moment: Morning cuddle with the Mr.
most enjoyable moment: that 45 min intense NIKE killer workout
most peaceful moment: stretching and doing some yoga poses
Most random moment: seeing Nottingham’s youth running around in oncies or short shorts (so short they show half of the bum cheeks…). The whole town was full of them!
most needed moment: that coconut water after my workout
most satisfying moment:to have got all my references for Uni appliactions
Most exciting moment: to hopefully have got a yoga teaching slot at Pole Palais

See life isn’t that bad. Looking at those lovely things in my surrounding makes it possible to go through the tough bits.

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picture from : http://indulgy.com/post/cy1172Df41/in-life-all-good-things-come-hard-but-wisdom-i


Sunday Run

January 6, 2013

After a morning of studying the highlight of the day was to put my running kit on, put my new Nike running app on and hit the road. The fresh air did wonders and I loved every second of it. I love the gym and I love heavy weight training, but sometimes all I crave is a good pace out in the fresh air. Just short of 5 miles later, my cheeks were red, my lips smiling and my mood high. The leftovers from yesterday’s fish pie worked excellent as a recovery meal.

I have a few aims with my running for this year. last year I didn’t have time to do as much running as I would have wanted to with early mornings and late working hours. So this year I hope to work toward a marathon sometime in September or October. Most likely one in Yorkshire. I also have my eyes on a 10 km race around Easter and a half marathon shortly after.

Now I need to invest in a good pair of high quality running shoes. Any ideas?

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Training methods 2 – running edition

November 14, 2012

Today I left the weights on the side and had a cardiotastic session! I love a good Cardio session. nothing makes me feel like I’ve achieved more than a hardcore cardio session. Today it was 40 minutes of intervals/fartlek with 10kmph as rest  speed and 12-16kmph as interval speed. Followed by  on the stepper, 15 min of core and lastly some stretching. All this despite a stupid migraine that’s been lingering since this morning 😦 If anyone knows any good cures against migraines and headaches, please let me know!

Thought I’d give you some tips for improving your running miles and speed. If you normally do the same speed and you always go about the same length it’s time to think again! Your body gets used to doing the same thing over and over again and you stop to see results. if you want to improve your speed exchange two of your normal running sessions with either fartlek or intervals. Fartlek is a Swedish method which basically means playing with speed. Play around with the times you spend at different speeds, do 30 seconds fast that 2 min slow then 60 min fast and 30 sec slow etc. Just play around with it. Use different speeds as your fast/slow pace to mix it up. This will definitely stop you from getting bored, especially if on a treadmill. Intervals uses set time intervals. For example 1 minute fast, 2min slow, and 1 minute fast etc. The speeds are changed between two set ones. E.g. fast pace at 15kmph and slow pase at 9kmph and this stays fixed throughout the whole session and this is what distinguishes it from fartlek. Make sure that the majority of the run is spent at the ‘slow speed’.

If you instead want to increase the distance work by adding minutes (rather than distance) to your normal run. Do you always run 30 min? Make it 35 minutes next time and make sure you have a shorter recovery run the day after and that you stretch after. if you’re training for a marathon it may be an idea to see a specialist in marathons in order to get a appropriate programme to build up your distance without causing yourself any injuries or stress son the body.

How do you like your cardio session? Long distance, short distance, intervals, fartlek? (picture taken from Nike)