Antartica Marathon starts in 
| Week 22 - 15 weeks to go |
| Wednesday, 27 July 2011 03:44 |
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Monday 25th July 2011 - back at work, back into routine. A 30 minute 'Power Plate' session. Good to loosen up especially across the chest and shoulders which are sore from the back bends at yoga yesterday. Tuesday - 12 x 400m sprints. 90 seconds on, 90 seconds off is how it worked out. A very solid session and some stiff muscles afterwards. Wednesday - much running around. no running :( Thursday - 6.4 km at tempo (4.40 pace) in an 11 km run. And a big angry blister in my left instep with my new shoes. It doesn't seem right when I bought the exact same model shoe. Maybe I am internally that left hip more than I am willing to acknowledge. Thankfully, the knee has been great for the last month - no problems at all. Must do my stretching more regularly, however. 100 days to go today!!!!!!! Friday - foam roller stretching, power plate session, then a special guest appearance doing some rowing coaching for a group of masters women at Pembroke. One of the ladies had to head home quickly, so I was asked if I wanted to row - absolutely yes!!!! Only a lap of the Torrens, but my first ever session in a quad scull. I'm going to try really hard to get back again in a few weeks. A lovely thing was that they all donated some money to the Jodi Lee Foundation, so that target is getting closer - $7095 raised so far! Saturday - 18 km run. Very slow, long, tight muscles. Not sure why it was so hard to day, and why I am so stiff, but it was hard all the way through, not just the last couple of km. I still did it, though!! Sunday - Yoga, a great stretch out, very very stiff to start and not exactly floating out, but I could get my hands to the floor again afterwards!! Then a 40 km bike ride with Charlie, enjoying the amazing winter sunshine - I was wearing a singlet!!!! Hooray - only 1 more month of winter :)
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This weeks links
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.