From Snail to Speed of Light- Part 2 – How to Move Forward

fit athlete during training on running track
Photo by Andrea Piacquadio on Pexels.com

As you all, by now know, is that I am a somewhat newfound runner. Or at least a wannabe runner. A runner in the making.
I did a check the other day, mostly for fun of course, or maybe not. I am still not fully sure which one of them, it was.
Yes, so I did a check to see where in the runner scale I am. How much of one am I? According to this check, not a full runner just yet. Check it here.
Again it was just for fun.
What I have done though is becoming more intentional and focused when it comes to my running. It is such an interesting path. Never have I ever looked at exercise as I am looking at it now.
It is not a punishment it is an investment and a treat in and to myself. So I wrote a text about how I managed to go from absolutely nothing to something, sometime back. – Read about it here

I have now a new plan. Not so much looking back but looking into the future. How to move on from where I am, into something even better.

Where I used to be and the Future Where I Am Going

I have come a long way since I started my running journey, about 10 months ago. As you already read, it was an ultimate fail at first. My idea that I would just go and run my 10K without breaking a sweat just seems as quite ridiculous looking back at it. It is OK though. I did not know better.
I know that my goals seem too much for some. I have not received the best reactions as apparently they are too much for me but it is totally OK. I rather aim high and come somewhere near it, one day than conform to the idea that I as a fat person should not have plans or goals, that might be “too high”.

My old goals which I already have reached:

  • Able to run 5 minutes straight
  • Able to run 10 minutes straight
  • Able to run 3 KM straight
  • 5 K
  • 5 K in 30 minutes ( this one is still questionable if I reached as my Runkeeper stopped working the day of the run. So I am recycling this one.)
  • 10 K in one go, under 1.30 minutes. I did it in 1 hour and 15 minutes.

These are my new goals. Shorter list, but I am pretty sure it will grow.

  • 10 K in 1 hour sharp.
  • 5 K in 30 minutes.
  • 5 K in 25 minutes.
My first time trying hill practice- just last week!

What Is the Plan I Have?

I have been reading a lot of running articles and blogs. I did kind of surprise myself when I found myself doing this. It was about then I also figured that I am probably starting to think about this on a new level.

It started with Christopher McDougall’s “Natural Born Runner”
This one took me to the other places too, such as :

Runners World, Runners Need, Global Triathlon Network, and Higher Running just to speak about few of them. I constantly read and watch videos on this topic.
I started to see that a plan was really not set into action and what I did was great to get me reaching the goals I had reached but probably not the best to get to the next level.
My idea has been to just go out and run. The more KM the better has been my philosophy and that this would translate into faster, better, and longer runs. Automatically.
It seems like this is not the case.

I will have to incorporate intervals:

Running an interval involves running at a faster pace than your usual aerobic pace. … A pace that requires more huffing and puffing, a step up from your aerobic pace, is run for a predetermined length of time, with a recovery jog interval, and repeated for a set number of repetitions.Active.com

Hill training :

Training on hills improves leg-muscle strength, quickens your stride, expands stride length, develops your cardiovascular system, enhances your running economy and can even protect your leg muscles against soreness. In short, hill running will make you a stronger, faster and healthier runner

Slowrun:

Doing your regular, weekday runs at a slow pace reduces the risk of injury dramatically while still contributing to your fitness. A weekly long, slow run will improve your endurance, enhance your fat-burning ability, improve bloodflow to your muscles, and build mental toughness.

First time I did 10 K 1hour 15 Minutes.

How Will This Translate?

I plan to manage it like this.
3 times a week run so far, from now on to the end of June.

Week 1:
1x Hill training= Hills up and down for 30 minutes adding 5 minutes per time for this.
1x Slow run = Run for no time for 40-60 minutes. As speed nor length is really the interest I have seen it seems good to add some time here.
1x Interwalls= Meaning you do 400M fast 400 M slow. Then 500 fast,600, 700, 600,500,400. Inbetween 2-400 meters slow.

Week2 :
1x 30 Minutes fast= Run a fast 30 minutes race.
1x interwals= 5 Min fast and then 5 Min slow.
1x long run= The 10 K long run practice. Every 2 times of this adding another 1 KM.

These 2 should be switched between every second week.
So this is my plan and then by end of June see how my 10/ 5 KM speed has improved.
Let’s GO!

Workout for Weight Loss a la Manka

What do you do for weight loss? Work out or diet?
I do both. And today I want to show you what I do for weight loss.

– How have you gotten this routine, are you a trainer?
You know what? I am not, nor did I get it from a trainer. I have had a trainer in the past, and I am watching an obscene amount of training videos. So I have made my own little routine together and I think it is a full body routine.
If you do not think so, please let me know and what I could do to change it up.
I have just used my own sense if mind, and with the idea that something is better than nothing.

Warm up

We all know how important it is to warm up- don’t we? Truth to be told I never did, until quite recently but I have to say I am totally in for it now.

Warming up helps prepare your body for aerobic activity. A warmup gradually revs up your cardiovascular system by raising your body temperature and increasing blood flow to your muscles. Warming up may also help reduce muscle soreness and lessen your risk of injury.- Mayo clinic

And it is really true. It helps me so much. Slowly adding speed or weight, and fully work out when your body is warm is a game changer.

  • 12 minutes of jumping rope. Trying to run on the spot while jumping.

Main Workout – Resistence & Flexibility

Round 1

Walking down in plank, push up and then jump back up to my feet.

Lunges- crossing the patio of mine while switching leg.

The traditional sit ups x 15 times. I know people say that sit ups are no good, but you know what? I like all exercises I do, and I think they are all good if we do them. All better than nothing. Or?

I this all x 3.

Round 2

Side way plank walk. Not even close to such a plank I, in my imagination, have. To be honest I was slightly shocked how bad plank it is. I have quite a lot of improvement space here. I mean it looks like a upward facing dog, not really as a plank.

Crossing leg x15 times. And yes, this is the same day I just removed my top sweater. I was warm even in the 0 degree Celsius.

Crab walk, again I crossed the patio doing this. And this round I did x 3 again.

I did have a Round 3 as well, but truth to be told the photos were terrible. I was trying to get these better too as they are not the best but it was what I could do.

I am not the best in this field but I am looking into how to improve.

Cool Down

I did not do. I do not understand it really. But I guess it is as important as the warm up, just not getting it. They say stretching is good for the muscles and the soreness afterwards. OK I can see that, but I just feel like I prefer few more minutes of workout than few minutes of cool down.
Anyone has a though on this?

So guys, that was my routine. I really enjoyed it, and it is quite like this I do it.
Will work on my photos so it is easier to actually see what the bloody hell I was doing.
I can tell that I have seen more improvement doing this for about 3 months, than my 5 months in the gyms with weights.

How and what are you doing with your weight loss?