Antartica Marathon starts in 
| Week 32 - 5 weeks to go |
| Wednesday, 05 October 2011 20:39 |
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Monday October 3rd - A public holiday, home on my own. You'd think I'd sleep in, what with the start of daylight saving and the loss of an hours sleep and a big run yesterday. Nope. Decided to hike Mt Lofty for the first time in ages and ages. I was there by 7.20, the carpark full already (sunrise less than an hour earlier, so much of the gully was still in very heavy shade), but I did get one of the few parks on the road nearby. Off I set, using the timer on MapMyRun as I didn't bother taking the HR watch. I walked only, as I ran yesterday and got up in 39 minutes - a PB!! Legs a little tired on the walk downhill again. Weights in the afternoon, followed by a visit from my bro - good to see him :) Tuesday - Tempo run rather than sprints today, given how heavy the legs were after the last long run. I was tired, and I didn't quite do the distance programmed (8km vs 10 km). Wednesday - massage and then weights. Not ideal, but I didn't want to do weights at 5.30 am which was the only way to do it before the massage. Hartmutt was very mean to my hip muscles, especially around my greater trochanter. I needed all of my relaxing skills! Thursday - 10 x 400m sprints. Not a fun session, but there was better recovery this time - 400m off. Makes for a long session, though. I then ended the day with a good stretch out on the ball with my preggie girls class. Friday - early weights session. Some foam roller work. Then work, then dinner for 7 kids and 3 adults :) Saturday - an afternoon wandering around the zoo, 6 kids sleeping at my house tonight (with Charlie's help), and an evening run for 16km at "planned marathon pace" of 5.10 per km. Sunday - I made it to yoga!! First time in 4 weeks, I think - shame on me. Very tight and sore compared to normal, and had to stop during one exercise (like this one but with both legs out wide) because I was just crunching my back because my hips were so tight (follow?). And when I had to sit and wrap my hands around myself while twisting (I'll find a pic), I couldn't hold my hands - I can always hold my hands. Must get back in the swing of that... Tax stuff done, then weights in the late afternoon. Unfortunately, this week I have had my accomodation cancelled in NY, so I am madly trying to find another apartment without breaking the bank. Very frustrating, nd has resulted in a few midnight trips to the computer to see if any good news has come in. So many of the apartments to let are marked as available, but then they contact you and say they aren't available but we do have this nice 5th floor walk up with a double bed..... Sheesh.
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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.