First time I tried a workout from the program “The Firm Express” that I recently bought. This set has 13 DVD’s with workouts. Every workout is approx. 20 minutes. It is short but intensive. I felt my muscles in my arms and legs later in the day. Love this workout too.
Total time: 21 minutes.
I had planned Jillian Michaels yoga meltdown level 1 that is approx. 30 minutes. But a combination of being sore and very tired had me finish this one before the end. Better luck next time.
Total time: 11 minutes.
Saturday is my long run day. Because I started a 10K program this week, it was actually kind of short, only 6.4K (4 miles). But it was a great run. Weather was perfect for running and the run itself went easy. I’m trying to run my long runs around 7:00/km and I succeeded.
Weather:dry, cloudy, hardly any wind, 5C (41 degrees)
Distance: 6.4 K / 4 miles
Average time: 6:59 /km
Average speed: 8.6 km/hour
Last song on Ipod before finish: U2 – Sunday Bloody Sunday
Active rest day. After 6 days of working out my body told me it needed a break. I didn’t workout but I did walk with Bella because the weather was so good for January.
Did a workout from the program called X-TrainFit. This exists of 8 DVD’s with various workouts. Monday I did the chest and back DVD. It had 3 sets of various exercises for the back and chest (lots of push ups). I liked this workout, the instructor explained the exercises very well and she was no-nonsense.
Total time: 1 hour and 3 minutes.
I totally slept through my alarm this morning. By the time I woke up it was a bit late and I thought about skipping my planned run. But then I thought that a short run is always better than no run at all and I did go. It was cold but luckily no wind. Afterwards I was glad I decided to go instead of skipping it.
Weather:dry, no wind, fog, -2C (28 degrees)
Distance: 2 K / 1.2 miles
Average time: 7:09 /km
Average speed: 8.4 km/hour
Last song on Ipod before finish: Stevie Wonder – I wish.
Zumba time! What a fun workout to start my day with.
Total time: 46 minutes.
Very happy with my workouts this week.
I have changed my running schedule, meaning I made my own schedule for the first 6 months of this year. When I look back at my average mile per month last year, it seems I had a kind of running burn-out the last couple of months. I don’t want that to happen this year and thought about what would work best for me.
I love to use a training plan for running. I like it when I know what en when I have to run. Most internet schedules are “fast”. By fast I mean that you have a schedule for 8 weeks and in these 8 weeks your weekly long run is longer every week. My experience last year is that I don’t really like that, I prefer to do a certain distance twice before I move to the next step, it gives me more time to get used to distances and it builds my confidence.
That’s how I build my new training plan: every distance for my long run and my pace run I will run twice. The first time I run the distance for the long run it will be slow, the second time I’m using the 3/1 method: run ¾ easy and ¼ in pace tempo. On a weekday I will do a tempo run or do speedwork.
After every 3 weeks I have a recovery week in which I cut back on the mileage.
For now I will be running 3 times a week and do a DVD workout 3 times a week. My upper body strength is very weak and I need to work on that because I know it will benefit my performance in running too. Maybe when it is light again in the morning I switch to 4 times running and 2 times a DVD workout but I’ll see about that when that day comes.
The plan I made feels very good for me and I hope it will get me to PR on a 5K and 10K race which are my short-term goals.