Intervals, pull ups, dips & leg lifts

January 17, 2013

For the first time I was able to do dips with my own body weight! Dips have always been the one thing in the gym I fear and avoid. Today I had a birthday workout with my bday boyfriend. He loves dips… I had to face my fear for dips and I managed to do 2 sets of body weighted dips. Fair enough, only 6 the first time and 5 the second, but I did it!! And I will do more! 

Today’s training;

15min intervals – 2min at 10kmph with 1 min between 16.5-17.5 kmph 5 times

2 sets of pull ups with body weight (11, 8)

2 sets of body weight dips (6, 5)

2 sets of leg raises from a pull up bar (14, 12)

 

I ❤ training. Some fitsporation for my quest to manage to do at least 3 sets of 10 body weight dips to trim my triceps:

Imagepicture found here http://pinterest.com/antisocialmoose/fit-spiration/

 

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Traditional Sunday run

January 13, 2013

I don’t do Sunday roasts, I do Sunday runs. Sundays are normally the only day I am able to go for a run outdoors, as I don’t live in the best of areas I avoid running in the dark. Hence I try to make the most of my Sunday run enjoying the fresh air. This Sunday I clocked in 50 minutes and 5.7 miles. I’m slowly getting back into my running.:-)

How do you spend your Sundays?


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)