Big Mountains and Beautiful Views

Active Living Active Living
Sep 25, 2024
5 min read

Updated: Sep 29, 2024

RACES AND GOALS

Some news and updates on the races and goals for you all.

My next "big" goal is the Cape Town Marathon Peace run a 10km and my aim is to better last year's time. 10km has always been a bit of a odd distance on the road for me as I honestly only really get going at 10km and then the race is over.

I am planning a couple of small local trail races between now and then, Keep an eye out for the race reports.

Then in November I will be doing some local Road races and half marathons for training purposes.

December I will not be doing any races. Just keeping my fitness steady before we go full swing into 2025

TRAINING DIARY

What sessions I did this Week

Run 3

Ride 1

Swim 1

Strength 3

Mobility 1

Other 2 - Punch and Hike

MONDAY - Slow Start after yesterday's very long run. I did a standard upper body strength set and then some mobility and rolling. Recovery is part of the plan and although I do something everyday, I am mindful to make sure the load is correct and in planned in such a way to get the most out of the program.

I got asked the other day, WHY I need the feedback on the apps, with stats. Well, THIS is why...with the stats I am able to make sure that your load stays effective and if its a bit high and your body is telling me to slow down, I can do that.

The rest of my day was bum on seat, programming, catching up on some study assignments and other work I do during the day.

TUESDAY - Proof of life. haha

Planned was an easy 30min shake out run, with my normal strength workout for a Tuesday.

The legs complained a bit, and they were heavy but I have been running long enough to know this is what will happen.

extremely easy run, but a beautiful day out there to do it.

WEDNESDAY - Another easy run with my running buddies, and then a LONG stretch and roll session.

I often get asked why I don't post pictures and video's of me in the gym. Simple answer, I am normally there a fairly peak times and to film then is an invasion of the other's people's privacy.

The second part of this answer is... I go in, do what I need to do and leave. There are literally millions of videos and people showing exercises on social media, that is not my aim. My aim is to help my clients get into a sustainable habit for them, bettering themselves daily.

So this is a rare view of me this morning stretching after my run.

Also...this month 12 years ago I ran my first marathon. The shirt I have on is that specific event shirt....I can Also tell you that I could barely fit that shirt over my shoulders and it looked like a second skin.

I can proudly say that I now fit into that shirt better than ever and I love wearing it! Shorts I am wearing is from #funkypantsSA, look them up. These shorts are so comfy, don't chafe, ride up, and they are beautiful.

I have been running in them for almost 8 years now, I can honestly say I have not had any issues.

THURSDAY - Bit of mixed grill on the cards for today - I needed steps and a good cardio workout. Thus It was the normal Thursday with the girls Strength workout.

I then headed outdoors for a walk but came back inside VERY quick, the wind was cold and unpleasant. I was not dressed for the occasion. haha. I did some steps on the treadmill.

Punch/ Boxing class was a jewel tonight! This is always an incredible workout with a combination of boxing drills and body weight/dumbbell strength exercises. It was Death by Burpee tonight. 2 minute interval sets between boxing and other exercises with a 30 sec rest in between. Those that know me...I despise a burpee! #Anyhoo,...I did them...#smileyface.. however the second to last set the instructor said we could replace the burpee with a dance move. I took the gap! I made every long face in the class smile... Mission accomplished!

One sweaty workout done and one happy person walking out there. As you can see from the HR table here, threshold most of the class, and trust me that makes sweat run down every possible place it can.

Those that workout...you know what I am on about haha

FRIDAY - After last night's session, getting up for a 5am spin class was the last thing I wanted to do! BUT, I went...WHY? Because I show up for myself. I promised myself I will do hard things, I promised myself I will stick to routine even if I don't Feel Like it.

Yes this does change when you are ill. BUT I am not, my Resting HR is in check, I was just not in the mood, and that is not an excuse. WE get up and SHOW up.

Enjoyed it THOROUGHLY! Like always the guy that does this Friday Class brings a mean menu to the plate and he makes sure we deserve our weekend.

I also Hit a new POWER OUTPUT Max, which to me is a massive win. Cycling is measured by power output and we ride in Watts according to our Functional Threshold pace in watts. This is the amount of watts you can push for an hour while not dying or falling over.

My FTP didn't move up much since I am back on track, but my ability to push the top end of my FTP to 150% is improving. Those of you that wonders if it makes sense mathematically....Just know that for the Coach and cyclist it makes perfect sense LOL

Swimming was an easy session like normal. Active recovery is the aim of this session and like you can see. HR in tune with what needs to be accomplished.

What has improved is my speed over 100m in the time I spend in the pool. More distance shorter time lower heart rate equals...people I am getting fitter.

Those that have been following me knows that swimming is one of my least favourite activities that I started implementing, Number 1 because learning a new skill is good for my brain and number 2 swimming is a non impact, buoyancy based activity that promotes recovery. Since most of my activities are impact based I need this.

This morning it took me 43mins to complete 1.2km Ave HR today 114bpm, the last time I swam this distance it took me 53mins Ave HR 120bpm. That is a 10minute improvement with a lower HR.

SATURDAY - A quick 10km meander around town with friends that I haven't run with in a while. Nothing fancy. No photos, no socials just us and the road.

We went harder up the hills, had some walk breaks and rolled easy down the hills. That was the story and theme of the day.

SUNDAY - Trail Day/ Long Run day - We went for a beautiful Hike today. We did just under 1000m of total vertical for the day. We were out there a long time but it was soul refreshing and so beautiful. You can read a full hike report in my travel section HERE. The leg held out really well and it was just an incredible day out.

A sneak Peak of what you will see.