This week has been a cardio week! Or should I say, a week of runs!
I had plans to hit the gym for some Body Pump and Body Combat but I’ve been having some car troubles so I haven’t been able to get to my classes! Boo! On the flipside, I’ve been able to get it at least four runs this week and built up on some of that endurance.
It’s been alternately hot and rainy this week as Cyclone Olwyn travelled along the WA coast so I’ve been stopping by the gym on the way home and doing treadmill runs. Treadmill runs can be rather boring so I’ve been changing it up with some fartleks this week. I’m such fan of interval runs now!
As you can see from the chart above, this is what I’ve been aiming for with my intervals. I start off with a five minute warm up walk, then get my body into the groove with a limber 10 minute run at 8.5km/hr. All of this happens on a 1.5 gradient to simulate outdoor/wind resistance conditions.
After this, I switch things up a bit with some speed intervals! I alternate between a fartlek of 10.5km/hr run for two minutes and recovery of 8.5km/h for two minutes, repeat three more times (so in all I do this four times.) Then I recover with a 5.5km walk for a minute before starting my hill intervals.
With hill intervals, I raise the gradient to a 5.5 incline and run this for two minutes at 8.5km/h before alternating with a 1.5m gradient for recovery. Then I repeat this three more times. By this time, I’m already pretty tired so occasionally I’d walk for about 30 seconds to a minute during my recovery two minutes as well. By the end of this, I’m chaffing for a bit more speed so I do a quick 9.5km/hr run for a minute before I start my five-minute cool down. Then I’m done!
So what I do looks kind of like this:
I followed this formula twice this week, with a few modifications here and there, running at a higher speed/gradient for longer when I felt like it, and slowing down to recover for longer when my body starts to fatigue, but overall this is what I’ve been aiming for on my treadmill interval runs. Intervals definitely make the time go by a lot faster and keeps things from being boring on the treadmill – I highly recommend it for anyone who’s finding it hard to keep focused on treadmill runs! I’m also looking forward to changing things up even more in the future by increasing my speed and incline levels.
Now to spend what’s left of this weekend chilling and watching the F1 on TV. Have a nice weekend, everyone!
March 9th to 15th:
- Monday: Rest Day
- Tuesday: 6km treadmill run
- Wednesday: Rest Day
- Thursday: 3km treadmill run
- Friday: 6km treadmill run
- Saturday: Rest Day
- Sunday: 7km run
I was so very sad to hear that Discworld author Terry Pratchett died this week. And I’m definitely not the only one as the Internet is swamped with tributes from readers and fellow writers for Pratchett. As Pratchett himself wrote, “No one is actually dead until the ripples they cause in the world fade away.” Rest in Peace, Sir Pratchett.
P.S. I love this: folks have begun a petition at Change.org, asking Death to bring back Terry Pratchett. If nothing else, this alone shows just how much Pratchett is loved and will be missed.
I was intrigued to hear of Book Stops, a free community library that operates out of bus stops. One just opened here in Perth where bus commuters can ‘check out’ the books available at certain bus stops. I think that’s such a great idea! Who has not been bored sitting at a bus stop waiting for a bus or on a particularly long bus journey? And it’s all part of a wider book-sharing scheme known as Book Crossing, where you can borrow books or donate a book and even track its journey in the wide world beyond. READ MORE
Let’s talk eye care!
I’ve been lucky in the fact that my sister and mother both instilled in me from a very young age the importance of looking after your skin. Since my early to mid teens, I’ve been using a moisturiser and, later on, eye and hand cream, and now that I’ve hit the big 3-0h, I think it’s made a big difference in fighting the wrinkles!
Eye cream, in particular, is a minuscule but very important part of looking after your skin! The skin around (and particularly under) your eyes is so delicate, it’s so important to look after it. I’m particularly conscious of this because I use contact lenses and I’m always pulling at the skin around my eyes whenever I’m putting on and taking off my lenses. Plus, contact lenses dries the eyes out in a really bad way so I’m constantly rubbing at my eyes – a really bad habit because rubbing your eyes is so, so, so bad for the surrounding (fragile) skin area. It’s probably my number one beauty vice! READ MORE
A week or so ago I blogged about my struggle with creating quick, easy meals in the kitchen, particular stir-fries, that are in keeping with the household’s new strict low sodium regime. Avoiding sodium is so difficult as so many prepackaged sauces and seasonings come with hidden salt content! But I firmly believe that it is possible to whip up a quick and tasty meal without using salt and I’ve been hard at work coming up with some recipes to prove my point! I’ve already posted the first recipe, curried roasted cauliflower and chickpeas, and this will be my second! READ MORE
Happy Women’s Day!
Last weekend, I finally got around to using the Lorna Jane gift voucher I got for Christmas. I’ve been dying for some new workout gear so I was super psyched! The only problem I had? Trying to decide just what to buy. I wanted to buy everything in the shop!
Anyone who knows me knows I’ve been a huge Lorna Jane fan from the beginning. The fit of the clothes is so flattering and while it’s a little pricey, I don’t mind paying because I know that I’m getting good quality which will last me ages.
This time around, I got two pair of running shorts – the Sally kick shorts (they don’t seem to have them on the website anymore but this was the closest I could find) and the LJ Run Shorts, both in black), the Dion Excel Tank in fluro orange, the Holiday Sports Bra and one of LJ’s seamless intimate sports bras in hot pink (I prefer black, but they didn’t have any left in my size). And as it turns out, it was a good day for shopping because with each purchase of $200, you also got a pair of black tights worth $90 for free. Talk about a bargain!
Now I can’t wait to work out in my new gear!
Workout-wise, this week started out with a sluggish 3km run/walk but soon picked up. The first week of autumn still felt like summer so I forced myself out of bed early on Thursday and Friday to beat the heat and go for a run. I managed to get in both a 7km and 6km run and I was pretty happy with that! Plus, I think those speed and hill intervals on the treadmill in the past couple of weeks have paid off as I was definitely tackling slopes with a lot more fortitude than usual. Hooray!
I finally rounded the week off with a Body Pump class on Saturday and a well-deserved rest day on Sunday.
Have a great weekend, everyone! x
March 2nd to 8th:
- Monday: 3km run/walk
- Tuesday: Body Combat
- Wednesday: Rest Day
- Thursday: 7km run
- Friday: 6km run
- Saturday: Body Pump
- Sunday: Rest Day
Today I want to share some of my hair care secret weapons!
As my hair is quite long and fine and I colour it regularly, I really need to look after it and to condition it frequently to prevent it from becoming dry, tangled and unmanageable. So I’ve become kind of an expert in finding great conditioners. For me, it’s all about conditioners – I think they make such a big difference in your hair, more so than any shampoo!
First up is the Goldwell Kerasilk Ultrarich Keratin Care Daily Mask. READ MORE
Hi, everyone! Hope you’ve all been having a good week!
Today I want to talk about the way we perceive success.
In last month’s reading list, I pretty much raved about Chris Hadfield’s book, An Astronaut’s Guide to Life on Earth, and how my Kindle highlighter went into overtime, marking down every sentence or phrase that I thought I could definitely learn a lesson from. And one of the things Hadfield wrote that stuck with me most was his perception of success. Sure, he was an incredibly successful astronaut who went to space three times and achieved worldwide fame through his social media videos of life on the International Space Station. But what happens after he retires and the spotlight moves on to other space trips and other astronauts? READ MORE