ITS THE FINAL COUNT DOWN!
- Active Living Active Living
- Jul 21, 2024
- 4 min read
Updated: Sep 29, 2024
My official Rehab has ended this week, and I am excited to get back into training properly!
This Week I managed
Strength Training - 3 sessions
Running - 4 sessions
Cycling/Cross Training - 2 sessions
Weeks are never 100% perfect and that is not the aim. We aim for Consistency - 5-6 days a week of training.
So the weekly aim is to get in 3 strength sessions, 3-4 running sessions, 2 bike/Cross training Cardio based sessions and 1 swim session.
Most weeks there is a miss of one or the other - BUT as I say I try for consistency and at least 5 days a week of training.
Winter training can be challenging, particularly in South Africa where we enjoy favourable weather conditions 90% of the time. Even in Cape Town, located in the southern part of the country, temperatures tend to be more moderate. Therefore, the past two weeks have been difficult for us, not only due to adapting to the cold weather, as our homes are not designed for it, but also for those of us who prefer outdoor training.
So taking every opportunity we have to go outside and not take sunshine and dry runs or rides for granted.
Weekends are normally long runs and some form of activity that involves steps, like a hike or trail run or just a nice neighbourhood run.
Week round up and more info:
Monday is run day and was it RUN DAY!!! We had some sunshine and decided to make good use of it. I ran a bit fast but honestly it felt so good just stretching my legs.
In reality I had a almost 6 month break from running due to work commitments overseas and then I got injured. So you can just imagine the dopamine hits I am getting here!
Tuesday is Strength Day with some active recovery, did a 5 x 5 x 5 set, could've gone a bit heavier on some of the lifts, but since I don't want to jump the gun I kept it at a moderate weight and really enjoyed it.
The Hardest part about today was staying in my Blue zone of my heart rate when I was riding.
Riding is not yet 100% comfortable on the knee and I will be easing into the whole riding thing like I did with the running, before I start teaching spin classes again.
Wednesday is a run day - we were suppose to do a speed set, but we were a couple of heads down on the training group and we had LEAD legs after yesterday's 5 x 5
session.
So we did a nice and easy 6km run and it was good for the soul and bodies. BONUS points for the fact that we ran dry and outside....although it was COLD!!! We have been doing treadmill session quite a bit lately due to weather, even the best dressed runners in Cape Town, are finding a bit of a bother.
Nutrition for this week, In general it's a much better week than last week with regards to cravings and things like that. It was almost like I was always hungry....who am I kidding... I can Always be hungry hahaha. Food is a very important part of my life! And for the record... I am not one of those that forgets to eat!!!!
I am hitting my target 90 - 100g of protein a day, and that helps with keeping the hunger at bay.
Thursday was a miserable day weather wise and everything was kept at a low , even the steps, hahaha. So we focussed on some deadline admin,
Had lots of warm drinks and made sure we didn't get washed away by the rain.
Proprioception and balance training set done and we had some fun throwing balls and balancing while we doing it, along with a 30min GREEN Heart rate zone cardio workout on the stair stepper
Like I said, pretty average and boring day, low on steps, slow on food (but within range), slow on training.
On Friday, I ended up taking a day off due to various reasons, including having some appointments and errands that needed to be attended to.
Like anything that happens a bit hap hazard, my nutrition was a bit hap hazard too on Friday.
The issue lies not in the quality of the food, but rather in the incorrect portion sizes. I consumed everything in the wrong amounts.
Saturday run happened and very happy with the fact that we ran dry!!
Also Proof of life here from my side, I went to a local race to support one of our runners and decided to do my run while they are running and support along the route.
It was fun and a change of scenery for me.
Sunday Run Was FABULOUS!!! Cold but oh so good.
Some days the runs just click and all the happy hormones just make their appearance. A SLOW run for us, as it was earmarked as a recovery run that went a bit longer and further than we thought because it just felt so good.
Like you can see on our faces, we were a happy bunch. Training with people makes such a difference and the miles just fly by!
When last did you just run at a speed that your body just said this is a good pace?
These are essential for mentally and physically for us. Training can be mind taxing and having runs like we did this morning helps the mental fatigue and gives us the will to move forward.
That's it from me this week,
Over and out!
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