Syl is hosting a challenge for September. She’s got two challenges:
- Do the 30 day Shred for 30 days in a row.
- 20 minutes of activity (walking, running, yoga, fitness you name it) 30 days in a row.
Because I’m training for a half marathon, doing the Shred will case soreness because it did when I did it last time. That’s why I decided to go for challenge number 2. On my rest days I will for at least 20 minutes walk with Bella or do some yoga on the Wii.
If you want to participate, go to her site at Live Smile Run and join us. You can accept the challenge till Monday August 30th midnight and it starts Wednesday September 1st.
This challenge connects perfectly to my Summer Challenge which ends tomorrow. More on the final results of that in my next post.
Friday when I got home from work I did a strength training at home. Didn’t want to go to the gym as R. wasn’t home yet and Bella had been alone all day and I felt sorry for her if I would leave her again immediately. I worked on the triceps and shoulders and did sit ups. It’s difficult to workout if your dog is around because she was constantly trying to steal my dumbbells. It was a short but nice workout.
|Close-grip push-up||3 sets of 10 reps|
|One-arm overhead dumbbell extension||3 sets of 10 reps for each arm|
|Lying dumbbell extension||3 sets of 15 reps|
|Seated Overhead Dumbbell Press||3 sets of 12 reps|
|Lateral raise||3 sets of 12 reps|
|Dumbbell upright row||3 sets of 12 reps|
This morning I had scheduled a long run of 9K but when I got up my right leg hurt a bit and I didn’t know if my leg would make it for 9K. I decided to split my 9K run and do half of it today and the other half tomorrow. I watched my pace which was around 7 minutes per km. This was a wise decision because the run felt good all the way, I had some energy left to speed up for the last K. While I was running and it felt so good I decided that I’m going to focus on endurance and not on speed. I have the habit to race my Garmin and try to run as fast as I can which means I collapse halfway or at the end of each run, that’s why my runs have been such a struggle lately. My leg felt good during the run, I could have done that 9K but the rain was pouring down by the beginning and the end of my run and I had enough of that.
Weather: rain at the beginning, dry halfway the run, hard rain at the end, little bit of wind, 13C/55 degrees.
Distance: 5 K / 3.1 miles
Average time: 6:53 /km
Average speed: 8.7 km/hour
Last song on Ipod before finish: Black Eyed Peas – Let’s get it started.
The final countdown:
A piece of pork, green beans, rösti
Calories: 1556 (goal 1500-1700).
Calories burned: none (daily exercise not counted)
Notes: Good day.
A vegetable burger, tagliatelle with a little bit of pesto and low-fat cheese, Italian vegetable stir fried.
Calories: 1842 (goal 1500-1700).
Calories burned: 71 (daily exercise not counted)
Note: I had a birthday party to go to and I ate some peanuts while I was there which is the reason I didn’t stay within my daily goal.
Fran’s daily outfit:
365 days photo challenge:
Day 30 – Sunday August 22
Mushrooms growing and it’s only August, looks like Autumn has already started.
Day 31 – Monday August 23
My addiction: shoes!
Day 32 – Tuesday August 24
This little Shetland pony lives on this small piece of land in the street where I live.
Every time I see it, it breaks my heart. Not only because she has such little space but the people who own her do nothing with her, she’s just standing there all the time.
Day 33 – Wednesday August 25
My race number and gift afterwards (a wrist band where you can put your key in)
Day 34 – Thursday August 26
It has been raining all day and a lot of water has fallen. Streets were filled with water. In the photo you see by the car that’s driving by how much water there was on the road. It seemed like Autumn even though it’s still August.
Day 35 – Friday August 27
Working out at home (of course Bella wants to “help”)
Meet the newest Dutch soccer star: