[a weight loss story]
*kathrynoh at nemesis dot com dot au*
I've had a few people ask about my running program so I thought I'd post a post about what I'm doing. Not that it really warrants a fancy name like a "running program", since it's all pretty simple. The main issue for me, I guess for most people, is to find something that is hard enough to challenge me but not so hard that I risk getting injured. I've found that monitoring the pace I run and making sure that stays within a certain range helps - otherwise I tend to go hell for leather in my shorter runs (and cause myself injuries) but slacken off with my longer runs and end up walking more than running. I used McMillan's Running Calculator to work out my pace and it's two thumbs up. I end up finishing my runs feeling like I've worked hard but not too hard.
Anyway this is the program, such as it is:
Short runs (5-7 kms) X 2 a week
Longer run X 1 a week.
Dead easy. Then every 4th week I have a recovery week - with a couple of easy runs and a 10 km run on the weekend. The program I had, that I rarely stick to, has a speed/interval session once a week as well but I've found it hard to fit that in. I quite like doing intervals but it's so much harder to organise, needing to have a measured distance rather than just heading off out the door. I tried the other morning, running to St Georges Rd which I thought was 1 km from home. I did it in 3.30 mins so I think I stuffed up my measuring because I definitely can't run that fast! Over the next few weeks, while I don't have Monday night classes, I'm going to try to fit them in.
Other than that, I do a couple of gym sessions - cross trainer and bike + weights - every week and try to do a yoga/pilates/body balance class.
Of course this would be far more impressive if I was actually losing weight but I think that's due much more to my eating habits than exercise.
Your program looks like my program- though I am now making one of the short runs either a hill or tempo session- I tried to make the long run work in a two steps forward, one step back type of arrangement! I think whatever works- I can't stick to a formal program.
I have no program whatsoever. Maybe that's why I never seem to improve :-(
Thanks for posting this Kathryn! I really appreciate these kind of posts because it gives me ideas for my own training.
Gosh, you have just jolted my memory Kathryn, I printed all that McMillan Calculator info...... I must read it, lol!
boobs: 100 cm
waist: 81 cm
hips: 109 cm
thighs: 50 cm
Weekly Goal Lifestyle Changing Challenge-A-Rama
Week 1 - Drink more water
Week 2 - Cut out sugary treats