Monday's Upper Body Strength + Cardio schedule got altered to just Upper Body Strength. I work with light dumbbells usually 2K to 5K per hand depending on the type of exercise and at around 8 to 10 reps per set. Thats where my upper body strength lies at right now. With more consistent training, I should hopefully be able to progress.
Tuesday's Interval Run got switched to 12 rounds of Surya Namaskar because I felt my sore muscles needed a good stretch and this way I also got in a bit of cardio. A full round of Surya Namaskar (from yoga) works on a total body stretch and depending on how fast you move through the poses, you could get a light to intense cardio out of the session.
Wednesday's Lower Body Strength + Cardio got replaced with a day of rest since I was away on work. Although, I was on my feet almost the entire day (in heels that too) and I felt pretty drained at the end of my "rest" day.
Thursday morning's tempo run got swapped with an evening Indoor Running + Cardio drill session - again thanks to work travel. If you recall my post from a few weeks ago there has been a drill session I've been wanting to try out which involves a half an hour on the spot jog incorporating 6 different cardio moves. The cardio moves I wove in are burpees, jumping jacks, mountain climbers, pop squats, lateral jumps & jumping lunges. Half an hour of these spaced with 10 seconds of jogging over a span of 5 minutes per exercise left me pretty much huffing an puffing by the end of the session.
Friday's Abs & Core workout went as planned with a 20 minute Pilates workout for the abs. I also did a 10 minute Pilates mat workout for the legs to make up for the missed out session on Wednesday.
Yesterday I went on my first proper run for the week. It was a 15k lsd and though I was running at an easy pace, it felt very, very, tough (bad weather, low on sleep and no pre-run snack). Managed to maintain a steady pace almost all the way through but after 9K I had to really push myself through the rest of the run - mentally & physically. Felt great at the end of it but I had multiple why-am-I-doing-this-to-myself moments throughout the latter part of my run.
I learnt the importance of pre & post run nutrition the hard way yesterday. I don't know why I skipped my pre-run snack. I usually make sure I eat something - a banana or a few dates - especially if its a long run. It was bad enough that I skipped the pre-run snack but after my run, I was feeling pretty tired and so instead of having breakfast like I usually do, I decided to snooze for a bit. I had had some tender coconut water after my run and I decided that would suffice.
I woke up from my snooze at 10:30 but didn't get down to eating till about 12:00. So after a long exhausting run, I kept my body low on fuel for what must have been a torturous four and a half hours. By evening, the slight headache that I had felt prior to my nap had blown up in to a bad migraine. After it passed, I figured this was why. So whether I am bone tired or not, let this be a reminder not to scrimp on nutrition pre and post run.
Today has been a day of proper rest. Good food, lots of sleep and generally a rejuvenating day.
Thats week 3 done. Three more weeks and its race week. :-)
Tuesday's Interval Run got switched to 12 rounds of Surya Namaskar because I felt my sore muscles needed a good stretch and this way I also got in a bit of cardio. A full round of Surya Namaskar (from yoga) works on a total body stretch and depending on how fast you move through the poses, you could get a light to intense cardio out of the session.
Wednesday's Lower Body Strength + Cardio got replaced with a day of rest since I was away on work. Although, I was on my feet almost the entire day (in heels that too) and I felt pretty drained at the end of my "rest" day.
Thursday morning's tempo run got swapped with an evening Indoor Running + Cardio drill session - again thanks to work travel. If you recall my post from a few weeks ago there has been a drill session I've been wanting to try out which involves a half an hour on the spot jog incorporating 6 different cardio moves. The cardio moves I wove in are burpees, jumping jacks, mountain climbers, pop squats, lateral jumps & jumping lunges. Half an hour of these spaced with 10 seconds of jogging over a span of 5 minutes per exercise left me pretty much huffing an puffing by the end of the session.
Friday's Abs & Core workout went as planned with a 20 minute Pilates workout for the abs. I also did a 10 minute Pilates mat workout for the legs to make up for the missed out session on Wednesday.
Yesterday I went on my first proper run for the week. It was a 15k lsd and though I was running at an easy pace, it felt very, very, tough (bad weather, low on sleep and no pre-run snack). Managed to maintain a steady pace almost all the way through but after 9K I had to really push myself through the rest of the run - mentally & physically. Felt great at the end of it but I had multiple why-am-I-doing-this-to-myself moments throughout the latter part of my run.I learnt the importance of pre & post run nutrition the hard way yesterday. I don't know why I skipped my pre-run snack. I usually make sure I eat something - a banana or a few dates - especially if its a long run. It was bad enough that I skipped the pre-run snack but after my run, I was feeling pretty tired and so instead of having breakfast like I usually do, I decided to snooze for a bit. I had had some tender coconut water after my run and I decided that would suffice.
I woke up from my snooze at 10:30 but didn't get down to eating till about 12:00. So after a long exhausting run, I kept my body low on fuel for what must have been a torturous four and a half hours. By evening, the slight headache that I had felt prior to my nap had blown up in to a bad migraine. After it passed, I figured this was why. So whether I am bone tired or not, let this be a reminder not to scrimp on nutrition pre and post run.
Today has been a day of proper rest. Good food, lots of sleep and generally a rejuvenating day.
Thats week 3 done. Three more weeks and its race week. :-)
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