Hope you all had a great weekend. I know I did. Didn’t have any appointments so stayed at home and relaxed and relaxed. Did I mention I relaxed? Also I did a lot of thinking and searching the internet. I’ve been thinking a lot about two things.
First strength training. I’m going to bring that back in my workout plan as I know the importance of it. But as working out has to be fun to stay motivated I’ll start with small steps. When I’m at the gym I will do a few upper body strength exercises, abs work and the rest of the time I’m spending there cardio.
I’m also thinking of doing the 100 push ups challenge again and the 200 sit ups challenge but I haven’t decided on that yet.
I also thought about my long runs. Ever since I started running last year I struggle with my long runs (starting at 8K / 5 miles). During the week I dread the day I have to do my long run. It’s sort of a mental block in my head. Somehow I have the feeling I can’t do it. If I want to run a half marathon next year I have to overcome this mental block. A few weeks ago I bought a book by Jeff Galloway: Half marathon you can do it. This is where I read about the run-walk-run method.
In my mind you’re only a runner if you can run your long distances without stopping or walking but that’s not true at all. It’s okay to walk during a long run. The clue according to Galloway is to start walking before you get tired and you will finish your run without being exhausted and even got some more in you to speed up towards the finish. It is proven that you won’t lose much time on your overall time, in fact some people even finished faster because they weren’t that tired at the end.
I like this because it’s easier for me to see a 10K as 10 times 1K than 1 time 10K, I get freaked out.
So next weekend I have an 8K planned and I’m going to see if this method works for me. After every K I will walk 1 minute. You can play with the run-walk-run method how you want to. You could also run 4 minutes and then walk 1 minute, or run a mile before you walk. If this works well for me I’m sure I will run that half marathon next year even if I have walk breaks in it.
The runs on my weekdays will be without walk breaks, I’m only going to use it for my long runs. Time isn’t that important anymore, finishing is.
Have you heard about the run-walk-run method by Galloway or even tried it? What’s your opinion/experience with it.
Fran’s Summer Challenge:
The challenge is for 12 weeks. Start Monday June 7th and ends on Sunday August 29th.
I’ll update my challenge every week on Sunday or Monday.
Goals (week 6):
- Lose some weight every week.
Week 6:. gained 0.2 kg / 0.4 lbs.
0 out of 12 weeks
- Exercise at least 60 out of 84 days.
21 out of 60 days.
Week 6:Tuesday 4.4K run, Thursday 3K run. Saturday 7K run.
- Do something active every day (this can be working out, running, housekeeping, walking with Bella, going for a ride on my bike and so on) for at least 30 minutes.
34 out of 84 days.
Week 6:Tuesday 4.4K run, Wednesday housekeeping, Thursday 3K run. Saturday 7K run. Sunday long walk with Bella.
- Run at least two times while we’re on vacation.
- Follow the half marathon plan and don’t skip any runs.
4 out of 12 weeks
Week 6: week 4, training 1, 3 and 4 done.
- Eat more fruit and vegetables.
Week 6: could have eaten more fruits over the weekend but overall a good week.
- Try a new recipe at least once a week.
6 out of 12 weeks
Week 6: 2 (pasta with meat/tomatosauce and a sandwich with salami/chees/tomato/rocket salad)
- Take Bella to the beach for the first time in her life.
We did that on July 7th.
- See “Eclipse” (Twilight Saga).
Went to the movies Monday July 5th.
- Read at least 6 books before August 29th.
1. Tess Gerritsen – Life support
2. Stephenie Meyer – The short second life of Bree Tanner.
3. Stieg Larsson – The girl with the dragon tattoo
4. Karin Slaughter – Broken
5. Stieg Larsson – The girl who played with fire.
6. Stieg Larsson – The girl who kicked the hornets nest
What better way to start a new week with an early morning run. Went out for my 30 minute run at 5.30 am and it was a great run. Legs felt good, breathing was good, weather was good, it all went very smoothly.
Weather: cloudy, a little bit of wind, ± 14C / 57 degrees.
Distance: 4.5 K / 2.8 miles
Average time: 6:42 /km
Average speed: 9 km/hour
Fran’s daily outfit:
What’s for dinner:
Saturday I made a sandwich with rucola, cheese, salami and tomatoes. It tasted very well.
Yesterday vegetable some with some bread and I made a delicious dessert. It’s called: coupe red-white-blue (as our National flag). At the bottom some blueberries. In the middle soft curd cheese mixed with whipped cream with some sugar. At the top raspberries that I’ve cooked for a few minutes in some orange juice with a bit of sugar.
The girl who played with fire – Stieg Larsson
Lisbeth Salander is a wanted woman. Two Millennium journalists about to expose the truth about the sex trade in Sweden are brutally murdered, and Salander’s prints are on the weapon. Her history of unpredictable and vengeful behaviour makes her an official danger to society – but no-one can find her anywhere. Meanwhile, Mikael Blomkvist, editor-in-chief of Millennium, will not believe what he hears on the news. Knowing Salander to be fierce when fearful, he is desperate to get to her before she is cornered and alone. As he fits the pieces of the puzzle together, he comes up against some hardened criminals, including the chainsaw-wielding ‘blond giant’ – a fearsomely huge thug who can feel no pain. Digging deeper, Blomkvist also unearths some heart-wrenching facts about Salander’s past life. Committed to psychiatric care aged 12, declared legally incompetent at 18, this is a messed-up young woman who is the product of an unjust and corrupt system. Yet Lisbeth is more avenging angel than helpless victim – descending on those that have hurt her with a righteous anger terrifying in its intensity and truly wonderful in its outcome.
The second book of the Millennium triology and it was as exciting and intense as the first book.
What I especially liked is how Lisbeth and Mikael see things through different eyes. For example, Lisbeth bought an apartment in this book, described through her eyes it’s an apartment with no special things, just two bedrooms. Later in the book Mikael finds out where she lives and when he sees the apartment he is overwhelmed how big it is. It has a fitness room, a sauna, more than 2 bedrooms, a very modern kitchen and so on. As I can’t wait to see how this finish I’ve started reading the third book immediately after I finished this one. I can really recommend these books for you to read.