Week 2 – 36 weeks to go

Antartica Marathon starts in

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Monday, 14 March 2011 00:00

Monday March 7th - A bit of a crazy busy recovery day. I went down to WestLakes this morning, the first day of the Australian Rowing Championships, where I was to be volunteering my time and hands as a physio. Whilst the organizer was expecting me, not many others were, so after a couple of hours of seeing no one, I made it to my yoga class – the first one in a month. It was lovely!! Some house work, then off to work, then another movie.

Tuesday – a short (2.5 km) jog to a free yoga class put on by Lululemon (who are about to open their first store in Adelaide!!). It was obviously pretty close by, some different moves to what I normally do in my Iyengar class and a warm walk home in the rain. My left knee is still very sore and waking me at night, so I will get more physio on it. I have a massage booked for tomorrow, and had chiro today, everything else is feeling good, but I need to get on top of these knees.

Wednesday – I went down to Westlakes again today to see some rowing and rowing people, and did a run before I socialized. A lap of the lake, following the coaches path to the causeway and then a loop of the rowing course – 11.2 km, 67 mins, pace 6.02 mins / km, so just shy of the 10 km/hr mark, again!!
http://www.mapmyrun.com/routes/view/29363580
After coming home and walking to the shops andback, it was time for a hike with Charlie – up to Waterfall Gully via the Pingara spur trail to Cleland, across to the main Mt Lofty track to the summit, to the waterfalls and car park and back down the road to where we left the car. 1 hr 47, 10.4 km. I’ll add a link from Charlie’s Garmin site. My massage was rescheduled for next week – d’oh!!!

Thursday – long day at work, but did start with 40 mins of yoga from a podcast at home, and finished with my preggie exercise class at work. So I have stretched and limbered and worked my legs a bit, in a good way. My knee was better last night, but sore today. Flat out for all of us at work, so reluctant to block time off for me, but I am getting to the point where I need help with it – I am not self managing it well enough but 3 yoga sessions in 4 days might get me on track….

Friday – 25 mins self directed yoga (amazing how you can put a quick program together when you do a few consecutive sessions!), a work day and a 4 km walk with kids to the shops. Let’s call it a recovery day.

Saturday – To fit everything in, I had to get up at 6 (no!!) to do my run – I decided that hill sprints was a good idea, in an effort to get some leg speed up. I ran to Glynburn rd again, but just did the Glynburn Rd - Moore Rd to Cooper Pl segment 4 times. My run there was faster than 2 weeks ago (22 mins vs nearly 30 mins), I did my 4 reps (struggled with the last one and calling them ‘sprints’ is generous, but I certainly got up to max HR, which is the idea). I then jogged home, same route as last time, and for the very first time, did a 62 minute session with an average pace of 5.55mins / km. Turns out, my sprints must have been a bit fast. My elevation map also shows the extent to which the entire journey to my start point is up hill (and the entire run home is downhill), with my 4 little pimple bumps on the top. Hard session, and 2 hours later my legs are still feeling very worked. Good feeling
iMapMyRun: 12/03/2011 7:41 AM

Sunday – family day (I was going to call it a rest day as I did no specific training. But I can’t call it a rest day.

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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.