Day 154: 5km purple and neon yellow run with wedgie!

“Have a dream, make a plan, go for it. You’ll get there, I promise.” Zoe Koplowitz

kat and sue yellow and purple runningLast night we had a wedgie run. I think I can safely say that the two of us weren’t looking forward to it. It has been a rough few weeks here weather-wise (going from -24 to +10) and in my house alone, we’re going on week four of being sick (GROSS.)

At any rate, we decided we would keep it to a 5km run (or 30’ish minutes) which interestingly enough was recommended for the latter part of training anyway. [Side note:  I have always under the impression that I had to be hitting double digits at least twice a week, in order to make my long runs safe. This is not the case.] YAHOO!

As it turns out, our run was awesome. We had a great pace and got faster and faster throughout and finished strong. I love running the eau claire area because there’s always interesting stuff going on and people to see. We took our standard picture at the end, but I accidentally took this one. When I went to load them this morning, I saw it, laughed and thought I would pass the laugh along. [you’re welcome.]

Hope everyone is happy and healthy out there!

Here are yesterdays stats:running with wedgie in Calgary

  • Distance: 5.02 km
  • Time: 31:42
  • Pace: 6:19
  • Best pace: 5:02

Day 152: 12 miles on the bike.

This morning was an “easy” training day – 12 miles on the bike (my nemesis.)

The time actually went by quickly as I was busy reading a new book… on my iPad (I’m sitting here picturing my friends doing the slow clap.) Some of you probably know I’ve been a late comer to the whole “reading a book on a kindle/iPad/iPhone.” I like to read books…on paper; that require a bookmark; so I can see my progress.

Anyway, I completed the 12 miles and I’m all ready for tomorrows long run.

Hope everyone is happy & healthy out there. Stay warm if you’re in Calgary – brrrrr!

Seriously? A four-minute work out, you must be full of sh…

Four Minute TABATA WorkoutAlright – so lately I’ve seen several posts on Twitter, Facebook and Pinterest about “four-minute workouts.” I thought it must be bollocks because I’ve always been under the impression that to get the best results you need slow, controlled movements. So I started to dig in a little deeper to learn more about these work outs and came across loads of articles about TABATA (which is what these four-minute workouts are modelled after.)

Am I the only one living in the dark-ages? How come I’ve never heard of this little gem before now?

Background:

“Tabata” is the name of a particular type of workout program that provides similar health benefits to cardio workouts, but it’s a little more challenging in a sense. Instead of spending 45 minutes to an hour on cardio, Tabata can be completed in just four (4) minutes!!!! This type of training falls under the category of high intensity training or high intensity interval training.

History: (from tabatatraining.org):

Tabata was founded by a Japanese scientist named Izumi Tabata and fellow colleagues at a department of physiology in Japan. Izumi and his fellow scientists decided to conduct a study to compare moderate intensity training with high intensity training.

He conducted the tests on 2 groups of athletes; 1 of the groups used the moderate intensity interval training and the other using high intensity interval training.

In group one; the athletes were training in moderate intensity workouts (70% intensity) for five days a week for a total of six weeks with each training session lasting an hour.

Group two trained in the high intensity workouts for 4 days a week for a total of 6 weeks with each session lasting 4 minutes, at 20 seconds of intense training (170% intensity) and 10 seconds of rest.

Apparently, most people do not complete this correctly so the results vary. So saying that it’s more effective than running thirty minutes may be outlandish for one person and not the next. So because I’m still not totally convinced that it would feel like exercising, I decided to try it out tomorrow at the gym – why not, eh? I’ll report back tomorrow. Hope I don’t embarrass myself!

Here is the workout from FitSugar.com:

Download PDF here.

TABATA WorkOut

 

Guest Blogger: Amy + Cross Fit

active mom tries cross fitI am so excited to be doing a guest blog! Kat and I always knew each other but have really bonded over the last year. We have lots in common and it’s been wonderful to know I am not alone in the journey to be an active mom. I am not a writer so I am going to answer some questions about my experience with CrossFit. I am a 33 year old mother of two, I am a runner and like Kat am training for a half marathon. I am happy to share my experience with starting CrossFit

Where did you hear about CrossFit?
– My cousin and his wife started CrossFit and a paleo diet last year. I have never seen such a transformation and really decided to look into it. I noticed a CrossFit gym opened here in Sydney. I vowed to try it when I finished my mat leave.

What motivated you to try it out?
– Like Kat I have been training for a half marathon. I completed a few races and run regularly, I also love yoga. I wanted to start lifting weights but just couldn’t get myself doing it alone. I needed motivation and felt CrossFit would motivate me and teach me how to lift weights and build some serious muscle.

What has been the biggest challenge so far?
– My biggest challenge so far was my first day!!! I am in the best shape of my life and my first WOD (workout of the day) kicked my ass so bad if I hadn’t already paid I don’t know if I would have went back! I felt like I was really bad at it and I didn’t belong there. I was assured that everyone feels that way at first! After my second class I was hooked! I started out feeling super weak but feel stronger every day!

Are there certain rules? e.g.: must have prior weight-lifting or cardio experience?
– Not at all!!! I had plenty of cardio experience but pretty much zero weight lifting. The coaches are amazing at accommodating everyone! At the moment I use a empty bar for power cleans and shoulder presses. The most important thing is getting the technique correct, then add weight.

Do you love it, hate it or undecided so far?
-I LOVE LOVE LOVE LOVE it!!!!! I am always lifting the least amount of weight, am usually the slowest and need a whole lot of coaching but I am addicted. I am doing things I never dreamed I would be able to do. No one judges or looks down on you. It is a fantastic, welcoming community. It is all levelled so that everyone is working at their maximum all the time. I look forward to every workout.

amy_guest blogger at RunningKatTales Profile