Week 4 – 34 Weeks to go |
Monday, 28 March 2011 00:00 |
Monday 21 March – Not much lighter this week, but I will blame hormones for that. I did some walking and I got to my 90 min yoga class – I did pretty well, so I will try a level 2 class soon. I’ll see how the timetable looks. I also plan to get to the Lululemon free classes tomorrow and Wednesday night – I’ll see how hard it is to get a park in town for those. We did go in to see the new store yesterday – quite exciting to see everything in the flesh instead of online as I have been for the last 2 years. I have bought online, and have followed Lulul on Facebook for over a year, so have been very aware of what they offer. Goodness, my shorter running playlist is one that Lulu had on their website!!!! Saturday – a quick run up to work with my 6 year old (literally – we ran) so I could see a couple of patients, then we were off to Little Athletics for the morning. After some lunch, we did a family hike at Morialta for 6.3 km in 1hr 40 mins with 3 kids aged 6,7 and 8. They did good. So, my 6 year old exercised more than me today, as she competed in the 700m, 100m, 60m hurdles, long jump and discus. Oh, and I picked up my car!!!
Sunday – I got out for a run. This time, up the Parade to Penfold Rd, up to Kensi Rd, up Hallett Rd, down Greenhill Rd to King William, through town to Rundle Mall / St, to Beulah Rd and home. 18 km, 1 hr 45 mins, pace 5.50 km/min average, 10.3 km / hr average. I didn’t feel good, but I checked my stats when I got onto Beulah rd and saw that I was still averaging 10.2 km/hr and had just done 17 km. I decided to keep pushing up the very slight but leg sapping hill home to keep the average up, and finish on the even round figure of 18km. iMapMyRun: 27/03/2011 10:18 AM Find more Runs in Beulah Park, SO
My plan for the next week or so is to do a 10km time trial, so I can get some more pace targets. I think I am ready for that now. I also weighed in this morning at 15 kg lost in 11 weeks. Yay. Luca then wanted to go to Waterfall Gully this afternoon. I wanted a nap, really. But off to Waterfall Gully, for the walk up Mt Lofty. I kept suggesting we could just go to Cleland and then go back down, even get a milkshake not from the top café but from somewhere on the way home. No, he says, I really want the sense of achievement in going all the way to the top. OK. He got an icecream, I had a coffee (should mean I am awake til 8.30 at any rate) and we went back down. 11.5 km trip. It means my legs have taken me over 30 km today ;-) This is the one way track. We came down the same way. iMapMyRun: 27/03/2011 4:19 PM Find more Runs in Waterfall Gully, Australia |
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The Cancer Council came out this week and announced that there is no safe level of alcohol consumption, and that alcohol should be considered to be as carcinogenic as smoking and asbestos are. As well as being highly associated with throat and mouth cancers, it is now found to correlate highly with breast and bowel cancers. Perhaps it should not be so surprising that a substance that can so alter mood and ability, even at very mild levels should turn out to be in fact, not good for us.
This story, an editorial from the British Journal of Sports Medicine earlier this year has some amazing targets - it ties in with our look at sitting and health, and is about developing healthcare systems that support exercise - recognise it as being as vital a measure of our health as is blood sugar levels or blood pressure. It recommends 150 minutes of physical activity per week for adults as a minimum. 30 mins on 5 days. For children, it is 420 mins / week - 60 minutes every day. How close are you?
This is another article on inactivity / obesity and health from Sports Medicine Australia, highlighting the link between an inactive childhood and a lifetime of battling depression. It is food for thought (!) these days where there seems to be much paranoia about safety of children away from their parents watchful eyes, and therefore a tendency to want to keep them closely under watch instead of encouraging more activity and indeed risk taking behaviours. The ability to judge situations for risk and to be able to take appropriate risks builds self esteem and resilience. Not much to do with bowel cancer awareness, but close to my heart as well.
Another article on sitting
This one is in really simple terms - if you walk 30 mins (as recommended) and sleep 8 hours, most of us still have 15.5 hours per day not moving. You cannot sit all day behind a screen, then drive your car and sit and watch tv with out it being bad for you. A good read.