Countdown 137 days, 23 hours, 19 minutes and 47 seconds

Yesterday, was Body Balance with the lovely Jules.

                  Image from Wiki How

Crow - I managed to nearly get both feet of the ground in Crow (Kakasana). It strengthens your arms, shoulders and wrists, which I have little strength in so it is taking me a while. As well as improving balance and concentration. Last week, I didn't want to even really try it, just rocked back and forth, however yesterday I got brave. I mean what is the worse that could happen? Other than falling flat on my face in front of everyone 🤣  I also managed a half locust sitting position, something that was too uncomfortable before.

I finished Week 3 Couch to 5K this morning. Really pleased to get these runs out of the way and start to build up. On Friday, I will be running 3 mins, walk 90 secs, run 5 mins, walk 2.5 mins, run 5 mins. Less walking time (4 mins compared to 8 mins) and more running (13 mins compared to 7.5 mins). So half the walking and nearly double the running!   

The following week (Week 5)  it jumps from 

Run 1; R5, W3, R5, W3, R5 = 15 

Run 2: R8, W5, R8 = 16

Run 3: R20 !!

I changed my route as I didn't want my routine to be so predictable so it was more uphill this time. 

2 cats and a dog

Tom left for work and then two of the cats appeared, so I stayed in bed for another 10 minutes 🤣  How could I resist? 

My legs were aching as I was getting ready but okay when running. My nose is still blocked so breathing not quite there. Still preferred the 3 minutes running to the 90 secs. 

There is a little yapping dog I see in the mornings, who loves to really bark at me when I go by! 

The red part is the last minute or so of the second 3 minutes running up hill, that did hurt!  Another run done, cannot wait until I'm able to run for longer. 

HHHO running top

While I was sorting out my running and gym stuff, I found my old running tops from half marathons that I ran a long time ago. Most importantly, I found my Help Harry Help Others running top!

Circuits is good for runners

Sunday is my favourite day for exercise as it is circuits with my sister Tanya. My sister is like Tigger and is infectious. I would've never had the confidence to do this class without her making me. 

Circuits Training is a high intensity workout that combines aerobic exercise with strength training using hand weights and dumbells. It works the while body so improves cardio fitness as well as enhancing strength, stamina and mobility.  This class books up straight away especailly as it is led by Vicki. I was lucky to get a cancellation yesterday. 

We warm up together and then a group will go to one station while another group goes to the middle for aerobic sessions. Today the stations are; lunges with weights; shoulders, eg rotator weights; Abs, planks with weights; chest, press ups and weights and then squats with weights etc.  I get out lower hand weights as 2kg each hand is too much for me. 

The aerobics section is jumping jacks, mountain climber, power squats, burpees. Some of the activities are too much for my hamstrings so I do lower impact squats, a slower version of burpees or box step. 

Looking at various websites, Circuits training is good for runners as it minimises the risk of common running injuries, helps to maintain a better running posture and improve balance and  co-ordination. It also effective for runners who are looking to lose weight, like me! 

Saturday = 2 classes

On a Saturday I used to do Body Combat which I enjoyed but my hamstrings not so much and then I discovered Zumba and I couldn't manage both. Also Body Combat is on at 10am, the same time as Body Balance. 

If the school football team are not playing, I try to go to Body Balance. The classes are released 10 days in advance at 10pm, which I always forget so I'm usually hoping people cancel their classes or the day so I can book in. Thankfully that was the case today.

Body Pump on a Saturday is with Vicki, supportive but strict, and so is Body Balance. Both routines are part of Les Mills.

Body Pump is..

While Body Balance is....

In Body Pump, while my Sister is pumping proper heavy weights, I usually take all the low options with light weights.

The session comprises of:

Warm up (all varieties of weight exercises)

Legs (squats and lunges) I usually use no weights as I don't like the bar on my neck and I also have plenty of my own extra weight in the legs!

Chest (press ups and various chest weights (lying down on the step)

Biceps (press ups and various biceps weights) and/or Triceps 

Back (various deadlifts and clean and press)

Abs (various crunches and twists)

I use 5kg for my back and chest and 2.5kg for my biceps and triceps. Press ups are on my knees. 

My favourite part is biceps

My least favourite is triceps

I usually have to take a short break during the lunges (it is the pulses that kill me) and abs. 

Each release for both activities changes the type of exercises for each muscle group. 

In Body Balance, I love and hate this class, especially after doing it after another class. The session starts with a Tai Chi routine to warm up your body. Then Sun Salutations which includes the downward facing dog (i cannot get my feet flat on the ground) and I also have to move my legs into position for the other poses due to my lack of flexibilty. Then some more warrior sequences, depending on how my legs feel, I love or hate them. You are usually bending one leg, straighten the other leg and trying to keep your hip down, with either or both arms out stretched. I have a lack of rotation in my shoulders so my arms are usually not in the right place. 

My favourite part is the balancing section, such a tree pose, which I have improved on.  My least favourite is the abs as I really have to ensure my back and neck are in the correct position otherwise they hurt.  Again, I usually choose the easier options so planks are on my knees and I use variations for such poses as Dancer's Pose.

After the classes, I walked 2 miles home. 

143 days and counting

Much better start today, getting everything together in one place the night before. Even managed to wash my hair and still get the early train. 

Today, was a new week in terms of Couch to 5k.  

I actually preferred the 3 minutes running to the 90 secs although I could feel my left hamstring again. May sound strange for me to be doing 3 minutes running now and then approximately 5 hours running on the day but I have a plan and am sticking to it. Just need more time for the stretching! 

Rest day with some walking

Today I had a tutorial in the evening so I couldn't go to Body Pump. Also one of my Premises Officer is off school so I had to lock up yesterday and tonight (and also tomorrow). So that's makes it impossible to get to classes.

I did a little bit of walking though as there was a bus strike so 1.5 miles from West Dulwich to Streatham and then nearly 2 miles from one school to the other. 

Diet

I have been slowly changing my diet. Last week was a bit of an issue as my body didn't like too many changes at once! Breakfast is fruit, lunch is a Chicken Caesar Wrap, 2 yoghurts and fruit (much better than the egg and bacon white bread sandwich I was eating) and dinner is whatever Tommy is cooking from Hello Fresh, not always the healthiest option but we know what is going in the dinner. 

Classes

I have been thinking about which classes are beneficial and which ones may be likely to cause an injury. As much as I love Zumba, I'm worried that the twisting will hurt my knees or ankles so I'm going to give it up. Body Balance is great for stretching, core and flexibility. Body Pump is good for strength and toning and Circuits I just love this class with my sister. 

At the moment, I'm running during the week but when the runs are longer, one of them will need to be a Saturday or Sunday, which are my favourite class days. 

Plan for the week:

Friday            Couch to 5K Week 3, Run 1

Saturday        Body Balance (if I can get a place)

Sunday          Body Pump (booked) and Circuits (need a place)

Monday         Couch to 5K Week 3, Run 2

Tuesday         Body Balance (booked)

Wednesday    Couch to 5K Week 3, Run 3

Thursday       Body Pump (booked)