Training Update ...

It's been a while so I thought it might be time for a training update.

I had a great training week last week! I bounded through my planned runs ( well, I sort of felt like I bounded anyway, just go with it! ).  I even included my scheduled strength training on Tuesday.

My longest run of the week was on Saturday.  I even had a training partner for this one.  I've never had a training partner, particularly for a longer run.  It was my sister so maybe that's why I didn't feel too bad!  We managed to talk our way through the first 5km ... until we got a little misdirected ( I did not say we were lost .. ) ... then we talked a little less but I was really happy with our 12km.

I have started including a run with Mr 7 on Sunday afternoons while Mr FitMum does his long runs with Miss 11.  Mr 7 scoots along on his bike and I try to keep up!  It's kind of like tempo training ... 

By Sunday night I was starting to feel the effects of a few more kilometres run over the last week .. and possibly not enough stretching.  No real soreness, just some stiff hips.

I decided to give my legs a break from running yesterday and did a strength type circuit instead.  Here is what I did ... Each exercise was done for 45 seconds with a 15 second rest between. 

Kettlebell swings
Jump onto Bosu ( a bit of extra stability training )
Push press
Lunge with Single arm Row
Single leg glute bridges on Bosu ( working on my glutes and hamstrings )  
Ab exercise .. leg raises

Repeat 3 times ...

Fast forward to this morning when I am struggling to get out of bed and walk around after I injured my hamstring .. the other one this time ... whilst doing some high jump drills with Miss 11 on a local oval.  All rather innocuous really, I few strides, then a few more a bit faster until I step on some uneven ground and oops there goes my leg.

The physio has advised that I not run for a week and just focus on some upper body strength, presumably to keep my mind off the fact that I cannot run even though I have entered a half marathon whose date is only 9 weeks away! I'm not even allowed to go for a walk .. it hurts to walk too fast and it doesn't look very pretty either!

Apparently I will not lose much fitness as I have a great base ... what about if I lose my mojo?  I'm not sure if I had a great base of that! 

Maybe this has been sent to make me stronger?  I hope I will be stronger because I was just starting to feel like I was getting into a great training routine. You will note that my strength circuit had my glute and hamstring exercises included!

In other related news, I entered the half marathon in Melbourne later this year! 

But I think my focus right now might just be on getting my legs moving again in the next week or so and see if I can get my mojo back!

How is your training going? 

Have you had to have time off lately for an injury that has really put you in a bit of a spin?

The week that was ...

I have been wanting to get back to my weekly recap posts for a while.  Maybe it has been laziness ( most probably ) or lack of time to sit ( possibly ) or even lack of writing urge ( possibly ) ... I've only managed a post here or there. 

I even think to myself sometimes that there is no one out there who is really interested in what I'm doing so why in God's name would you want to read about it here! Well, other than the spam bots who are driving my crazy at the moment with their comments.
 
Now that I've got that off my chest .. It's not that I haven't been keeping up my usual exercise throughout the week, I still exercise almost every day.  If you do read my irregular posts you will know that I have started training again for a half marathon or two this year.  

Please don't ask me why or even if I want to because there are days when I wonder these things to myself.  It's mostly when I've just woken up and am still lying in my warm bed and it's rather cold and dark outside.  Let's just say that the thought of a 10km run is not entirely appealing!

In saying that, here's what I've been up to this week ...

Monday 

This is my "easy" run day after my long run on Saturday.  So I don't think it's easy but I usually manage to get myself into a bit of a rhythm and run about 6km.  I do feel better once I've finished, even if I can't feel my fingers .. here is why.

Tuesday

 I did manage to do a sort of strength session this week.  Nothing too dramatic as I don't want to be too sore to run the rest of the week .. is that really an excuse or am I being a princess? Wait, don't answer ... 

 

Wednesday

 It was freezing again this morning but I headed off for a short 3km run.  Plan was for another 3km in the afternoon ... it was pouring rain, no running.

 

Thursday 

My willpower did not win this battle so I didn't get out of bed to run in the morning.  I did however take the kids in the afternoon and did our short 3km.  It will leave me 3km short for my overall distances this week but I'll be OK and let myself soak up the extra rest!

 

Friday

Today, no running, complete rest day while is psyche myself up to head out for my long run tomorrow morning.

Ultimately so far my week has gone to training plan and other than feeling rather exhausted this week, I think I'm still on track with my training.

How is your training going this week?  

Were you loving it or were you going through the motions? 

Are you training for a specific event?   

 

 

  

Have you got your winter running woollies out?

It's certainly starting to feel a lot like winter here! I'm not very good in winter, especially when I have a runs planned at 6 o'clock in the morning.
It's cold, it's dark and I am starting to find it really hard to get out of bed and out the door in the mornings.

This morning was the coldest morning of the year so far. The weather report told me it was going to be 10 degrees! Now I realise that this temperature is mild for some, but for me it means I need almost the full rig when I go for a run! I do not like being cold, even if I know I will warm up on the run! I still head out of the house rugged up.

 

This mornings attire .. Full leg tights, running jacket, singlet top underneath. I also have to wear a scarf over my mouth in winter and gloves ... no, I am not a complete princess but my justifications are sound! I get exercise induce asthma in winter. This is bought on my the cold air and if I don't wear something across my mouth I spend the rest of the day coughing my lungs up. I think I should wear gloves for most of the morning at the moment, not only when I run! My fingers lose feeling and turn white when they get cold so I wear gloves when I run as it gets uncomfortable when they are so cold ... mind you, I take my gloves off when I get home and then I lose feeling while I am trying to get breakfast!

But I did not make an excuse this morning ... I crawled out of bed and out the door with my running partner who wears a warm fur coat all year round!

What is your winter training like? 

Do you bound out of bed at the same time as usual or do you delay a little bit longer until you can actually see the sun?

Do you rug up and then peel off layers as you go? Or do you just wear your usual rig?

Monday Motivation ... Have you planned your week?

Again it was another busy week and weekend in our house and by Sunday night I was struggling to keep my eyes open.
Even though it was a busy week, I managed to keep to the training plan that I had decided on at the beginning of last week ... sort of ...

My training last week looked like this ..

Monday .. easy 6km run, gauging how many niggles I picked up after my long run the Saturday before.  Other than tiredish legs not too bad!

Tuesday .. No running today as I really should do a strength session.  Tuesday is also a work day for me.  Well if you call what I do work!

Wednesday .. First up a 3km fast-ish run in the morning.  Follow this up with another 3km run with Mr 7 as he learns to ride his bike.  Of course he picked got the whole riding thing down on this run and I was doing what would safely be called interval training!  Lots of fast running to keep up with him!

Thursday .. Another slow 3km run as I had planned a yoga session .. I didn't do yoga.

Friday .. Rest day before Saturday's long run. 

Saturday .. Longest run that I have done for years.  Well, since my last half marathon anyway.  10km and I was really happy with my pace and how I pulled up after!  Yay me!

I would really have like to have included the strength training and yoga session as I know it will help my running and help strengthen my hamstring which is finally settling down.  But they are first to get dropped off when I get busy and a bit tired.  I will try harder this week.

I have planned this week's training already and at this point it looks like I should be able to stick with it!  Barring of course, unforeseen ... 

Have you planned your training this week and scheduled those appointments with yourself?  Is it a realistic plan that you can stick to, or are you being a bit ambitious?   

Monday Motivation ... Half way through the April Challenge!

Hello Monday! 

Welcome to another week and we are halfway through the Active April Challenge. 

Are you still on track? 

Do you feel you are getting stronger doing your push ups and planks?

Last week I missed a few days when I was sick with a virus and there was no chance I was going to be bouncing around with a skipping rope! I did do push ups and planks when I could.

Today, it's time to increase the intensity again!

Push ups .. We are up to 30 a day! You can do them as 3 sets of 10 if you prefer.
Skipping .. 150 skips! Again, you can do them in 3 sets of 50 if you prefer.
Plank ... 1 minute ... Do 2 sets of 30 seconds if you feel your form is lacking! Better to aim for great form than time when starting out.
I alternate my push ups and skipping and finish up with my plank and yep, my heart rate is right up there! Getting active!!

In other news, Mr Fit Mum and I went for a run together .. Amazing I know! Looks like we are both starting training for some long runs again!
As you already know we like to head out to the nearby reserve for many of our runs. 
 
Yesterday Mr Fit Mum thought he would show me the new "track" that he found .. I agreed hesitantly ... After the first 2km I was finally starting to settle into my zones when I was told to stop and take the track to the left ... there was no track that I could see! I think it would have been a track if you were a wallaby! Anyway, I thought I would humor him and followed him through the trees.

 

There was a creek to jump ... And logs to hurdle ...

There was a hill to climb up ... you can see hubby didn't wait for me ...

and then come back down ...

Back on the usual running track we headed the rest of the 3km home ... My calves are feeling those hills! Great run though!

How is your challenge going?

Do you exercise with your husband / partner often ... or is is grounds for divorce?

Review | Hydrochic Running Skort ..

Who doesn't like to try new workout gear?  I may be addicted to workout clothes and am currently restraining myself from even entering some stores!

When Hydrochic approached me asked if I would like to try out their running skort I was quite excited.  I've never run in shorts before .. or a skirt for that matter.  Why?  I'll let you in on a secret .. my thighs touch together!  Yep, they do and I really don't like the look of it when I'm a sweaty mess, struggling with my run.  Nor do I like to be running along pulling out crumpled fabric from between my thighs.  I know, it sounds pretty bad hey!  But I thought that I would give it a go because of the skirt part ... it covers up that your shorts might be riding up between your legs! 



The shorts underneath




















I found the Hydrochic running skort to be quite a nice length .. not too short ( not pretty ) and not too long.  The length allowed me to feel comfortable while running and not too hot, especially while I was running about 9am during those really hot few weeks we had a month or so ago. 
Another great benefit of the Hydrochic skort is that the fabric is UPF ( Ultraviolet Protection Factor ) 50+ which is super high protection.  Most definitely a requirement in the hot Australian sun!  Even though the fabric has such a high protection factor it isn't thick and heavy.  It's nice and soft and doesn't rub anywhere.

Even though it is called a running skort, I also wore it during one of my workout sessions outdoors.  It was a circuit type session and I wanted to see what it was like as I moved through a lot of other movements .. you know, fun stuff like burpees, squats, lunges etc.  It allowed a lot of movement without revealing some of those things that just shouldn't be revealed!

Now I've worn the skort a few times, would I recommend them?  Yes, I would and I'm actually considering purchasing another pair for when it's hot here.  I may become a convert to shorts but we'll see ... 

And, in case you were wondering, yes I did wash the skort between wears.  Throw them in the wash and then hang on the line and they're done.  They are still holding up and haven't shrunk as some stretchy clothes are known to do!

Hydrochic are new in Australia but if you are keen to give these a go, check out Hydrochic's website here .. they have a wide range of gear and quite reasonable prices too! 

Have you ever worn a skort?  Or shorts?  Or are you a cover your knees type of girl?

Stay active, stay healthy!

** Hydrochic provided me with the running skort to trial for the purposes of this review.  These are my own thoughts and opinions on the garment.   

  

Monday Motivation ...

                              Source: fit-runner.tumblr.com via Vicki on Pinterest

I started, and I finished!

The International Women's Day Fun Run was on in Brisbane yesterday.  This was my first 'Fun Run' in nearly 2 years!  I know, it was only 5km but it gave me a bit of extra motivation to get back to more running.  At the moment I run maybe once a week, so nothing serious. 

There were people everywhere.  It was crowded.  Settling into your own rythym was pretty much a non event.  There were bottlenecks and we would run into the back of the person in front if they stopped to have a walk break.  And it was hot!

But in the end we finished and our time of 31 minutes was kind of respectable given our training or lack of training!  I wouldn't say it was the easiest 5km that I have ever run .. or the fastest, but it's given me something to work on.  I know where I am now and I know where I want to go. 

More importantly, I got out there amongst.

Have a great week everyone!  Get out there and get amongst it and see what you can achieve!

Stay active, stay healthy!

Monday Motivation .. Enter a Fun Run!

Good morning!  Are you going to have a wonderful week?

One of my goals for 2013 is to get back into a bit of running.  To get myself out of bed in the mornings give myself a bit more motivation I'm going to enter the International Women's Day Fun Run here in Brisbane.  AND, I know you would love to join me!

You don't need to be able to run the 5km course .. you can walk it .. or run / walk it.  Whatever you need to do to get there and accomplish your goal!

Here is the link .. International Women's Day Fun Run.

Come on and join me!  We can have a Fit People team out in action supporting each other!

Let me know if you will be entering and participating on the day and we can arrange to meet somewhere before the run.  Somewhere super obvious with all the thousands of other participants!

And if you think you are not a runner or can't participate then I ask you to read and recite the following ...

 

 



Why not make this your first goal for 2013?  It's a fun one!

Friday Fitness .. So you want to run?

Today's post has been brought to you by someone who has been a little busy this last week! And I know Friday Fitness is 2 days too late but please don't hold that against me!



So you want to run but it all sounds a bit hard .. And it hurts!  

Yes, it does hurt ( sometimes ), but it shouldn't hurt so much that you never want to do it again!

I've been running regularly for nearly 20 years now. I'm not super fast by any means. I just plod along at my own pace and after having 2 children I have had to start back running from scratch twice. I've also had to come back after time off from injury and illness.


 
Many of my clients have asked how they should start running, both for fitness and weight loss. I'm all for anyone starting to run, but only if they really want to, if they have no injuries and have been cleared by their medical professional. Don't think that you HAVE to run just because your neighbour does it or someone tells you it's what you should do to be fit or lose weight.


Bear in mind that running is a high impact, high intensity activity that can cause injuries if you do much too soon .. This would be the first and biggest mistake that those new to running make. It's the main reason that most people give up before they have really experienced the benefits of running.

What I'm detailing below is my version of what to do to start running.  It is what I do when I start back after any time off or even if I'm not quite feeling the love. 

If you aren't doing any exercising or even walking much, then I recommend starting out walking and being able to walk at a brisk pace for at least 30 minutes before you start running. Your body needs to be used to moving with regular impact on your feet, ankles and hips.

If you are currently walking or even running just a little bit here's how you can increase to running.  I'm a simple girl and I Iike things a bit structured so whenever I advise my clients I suggest working in 5 minute blocks.

Start out with a walking warm up for 5 minutes .. No dawdling pick up the pace!

Now set out on a slow jog for 30 seconds to 1 minute depending on how much you have done in the past. Back to walking until you reach 5 minutes .. so 4:00 minutes to 4:30 minutes.

Repeat this at least 4 times until you reach 30 minutes and finish off with a warm down walk for 3 to 5 minutes.

Set out on this run / walk at least 3 times a week. Try not to head out on consecutive days as you want a little recovery time between each run.

If you are feeling good with not too much tiredness, soreness or stiffness next week it's time to increase your run time. Each week endeavour to increase your run time by 30 seconds and decrease your walk break by 30 seconds. I always stay working in 5 minute intervals .. I said I was a simple girl!

Always start your workout with a walking warm up of between 3 and 5 minutes and finish your run with a walking warm down for a few minutes.

By building up gradually you will be more likely to enjoy your runs and avoid many of the starting out niggles that can plague some beginner runners.


Once you have built up to running / jogging for 5 minutes, add a 1 minute walk break and each week add an extra 5 minutes until you have reached your time goal. 
You may note that I have not mentioned anything about distances ... They don't really matter so much to begin with, what you need to focus on when you start out is consistency and time on your feet. 
Once you have worked your way up to 40 - 45 minutes then you can look to adding distance. But if you can run / walk for this period of time you will most definitely be able to run 5km .. And head out for your first 5km fun run!




A couple of things to note .. you will get hot and sweaty.  This is OK.   You will get pretty huffy puffy.  This is also OK, and quite frankly if you're not getting a little puffed then you ain't working hard enough!  Hook up some tunes if you don't like to listen to the sound of your feet / breathing / the birds.  Take a friend .. canine or otherwise, it really does help!






You may also get to see some pretty nice scenery on the way!  This is what makes it worthwhile.   


My final piece of advice .. Venture out you can do anything that you set your mind to .. Be consistent and committed and you will achieve your goal.

See you really can do it!

Let me know if you have any questions and enjoy!

What cardio do you do?

Following on from my post last week about the right time to start an exercise and healthy eating program, I thought I would run a few posts about the type of exercise you should be doing when starting out.  Whether you are starting from scratch, or starting back again after a bit of time off such as after pregnancy, your first point of call should be your doctor to get the all clear.  Most likely your doctor will be excited about you starting to exercise too!

The most common type of exercise that people start out with is some form of cardiovascular exercise ( or "cardio" ).  Cardio exercise is one that raises your heart rate ( either a little or a lot ) for the duration of the exercise.  It is an aerobic activity that uses oxygen to produce energy in your body to fuel your activity.  Cardio exercise can use pretty much every muscle in your body.

So, why do cardio exercise?

• It improves the strength of your heart
• It strengthens your lungs and increases your lung capacity
• It strengthens the muscles you use for the exercise ie legs if you are running
• It increases your fitness levels
• It burns calories
• It may help you sleep and reduce stress
• It makes you feel good and increases your energy!!

What type of cardio should you do?
This all depends on what your goals are and what your current fitness levels and abilities are. 
When you are starting out you will probably want to stick to cardio exercise that is going to be a little lower in intensity such as swimming, walking or cycling.
As you build up your strength and fitness you might like to increase the intensity and add in a little bit of jogging.  
Exercise classes are another great option for those starting out.  Most classes cater for varying fitness and ability levels.  Just start out at your own level and your own pace and before you know it the class will seem easier and you can push yourself a bit harder
Some of the really popular classes based around cardio include

• Step
• RPM / Spin / Cycling
• Dance classes such as Jam, Zumba etc
• Boxing type classes 

As you build up your fitness and confidence you might find that you would like a bit of an extra challenge.  This is where the real fun starts!
Why not build your cardio fitness up so that you can start taking on some long endurance type cardio challenges ... 10km runs, Half Marathons, Marathons. 
Whilst you might think these are out of your reach now, with consistent and persistent training you will be able to get the hang of this type of cardio exercise.  If I can run Half Marathons, then pretty much anyone can give it a crack!  Just check out the number of registrations at the Gold Coast Half Marathon each year!         

Another type of high intensity cardio exercise is called just that .. HIIT or High Intensity Interval Training.  This type of training is aimed at increasing your aerobic capacity and it can help you run, faster, longer and stronger.  It's not the type of training you would do all the time, but adding into your routine can definitely bring results!  I really like this type of training, it's hard and fast and you can get it over and done with quickly!

Do you like cardio exercise?  If so, what is your favourite?
My favourites are running, but I really enjoy interval training ( crazy hey!! ) and I love boxing!

Why not set yourself a goal and try a new type of cardio exercise?  Let me know how you go!

Fit Mum x   

This morning's adventure ...

There's been quite a bit of rain here at the moment in Qld.   If you live in Qld you may have noticed this .. If you haven't noticed well might I suggest you take a look outside!

Last night the rain was so heavy that it woke me up ( this is quite the effort I can assure you ).  When I woke up this morning I really didn't expect to be able to head out for the scheduled run. 

The sun was trying to poke through the clouds this morning so we decided that we might just head out and see what happened.

There was a lot of water on the track that we had to detour around. The creek was certainly up high and flowing fast.
When we got into the bush the trail looked pretty good with only a few puddles here and there .. Until we made it further along ...

Little streams were running down the trails .. Lovely really.

Then there was the creek crossing ...

I must say this only slowed my running partner and I down, Baxter wondered what all the fuss was about as he wandered through stopping for a quick drink on the way!
Then the rain started .. There was the fearful thought that it would be as heavy as it was last night but it was just a sprinkle ( breathe sigh of relief ).


The rest of the run home was rather uneventful until we came to the bridge across the creek. I had to be home in 5 minutes for Mr FitMum to get Miss 10 to swim squad training. We were running out of time and were stranded.

This is the bridge we had to cross ...

And this is the second fastest way home ...

A quick call to the support crew ( Mr FitMum ) to advise current situation then shoes and socks off for the crossing ( the water was ankle deep ).  I'm no princess, but I'm not going to ruin my shoes for this little bit of water!  No point in putting them back on as there was more ankle deep water over the track just a few steps away.

Baxter was loving it ...

We had such a great run this morning .. Quite the adventure! Even Baxter had a great time, he needs a bath and a brush now though ...

Fit Mum x

Where did October go?

October seemed to go by so quickly for me, maybe I just wasn't watching closely enough ...

A quick update post on how I went with my health and fitness plans for October .. here's what I planned to do ...

Back to running .. well, sort of .. I embarked on the run / walk method for October and I really enjoyed it.  I managed to get out 2 - 3 times each week.  Miss 9 joined me at least once per week and we really enjoy our run together.  I even talked our neighbour into joining us, and she is having a great time!  I may have created a new runner!

November's running goal is to keep up what I'm doing.  I am gradually increasing the distance I have been doing and I'll keep doing this in November.  Perfect base training for the new year!

October was going to be another sugar free month.  Whilst I am far from perfect, I have done a pretty good job of staying on track.  Of course I don't eat this way 100% of the time, but I'm definitely making sure that I don't over indulge.  Making this into a habit is going to go a long way to beating the battle of indulging over the Christmas party / New Year season!

               Mmmm ... food!

Has my body composition changed much in October?  Possibly not but I've kept up my weight training once a week and I know that this helps keep me strong and maintaining my body.
It looks like I have dropped a little bit according to the scales but they are so unreliable. 
I haven't taken any follow up measurements yet, not sure if I will just now .. I might wait another month.

Overall, I've been really happy with the way I'm going.  I'm sticking to my plans and everything seems to be working.  And I feel great and can keep going .. which is the most important thing for me!

Bring on November and the party season .. I can't wait for December!! But that's a whole new post about holidays to the USA to visit my sister!!

I hope everyone's plans are on track!  I would love to hear how you are going!

Stay focused,  Stay strong

Fit Mum x   

 

 

Weekend wandering ...

This past weekend was such an enjoyable one and I got to Sunday night exhausted! I can't believe it's taken me a whole day to catch up and finish writing this!   

After the usual Saturday morning sport run around we reconvened at home to clean up and pack to drive up the coast to visit my Mum for her birthday.  Birthdays only come around once a year so they are a pretty special occasion and we definitely won't miss an opportunity to celebrate one!

Going up to Mum and Dad's house is just like a mini escape holiday .. there is lots of good food and a chance to sit down and relax!  First up were the little cakes that Miss 9 helped to ice for afternoon tea ...

Then there was a roast dinner and sticky date pudding for dessert ... Master 5 must have like dessert as he went back for seconds!

Breakfast was quite the buffet with bacon, eggs, sausages and brioche buns ...

no real need for any more food ... until my sister arrived with a birthday cake!

After all this food, some form of physical activity was required .. a game of cricket was arranged!  On the pitch entertainment was provided by my sister and Miss 9 who showed their prowess with cartwheels ...

Of course I was not to be outdone ...

My attempt at on the pitch cartwheels was met with a surprised yahoo from Miss 9 .. I mean, really, of course I can do a cartwheel!  It's been about 25 years since the last one but one never forgets do they!! It's not very ladylike is it ...

We finally headed home and faced the unpacking ... not my favourite!

Hubby and Miss 9 had decided earlier that they wanted to go for a Sunday afternoon run ...

Master 5 decided that he wanted to go too ...

Hubby then suggested that we go for a family run ... Can you see me waving?! 

We had an excellent afternoon run up Spider Hill!!  What a great way to keep the running all in the family!  I can't wait to do that again!

Stay focused,  Stay strong

Fit Mum x

When it all comes together ...

It was a beautiful day today so it actually made it kind of easy to head out for my run. Well that and Bax needed to go for a run. He was starting to give me "the look" .. you know, the one only your dog can give you ..


Getting the hurry up ...

 I left as soon as I got home because I knew that if I left it any later I would be starving and would not be able to talk myself into going!  Even though it's the middle of winter it was just gorgeous in the sun and that awful wind seems to have gone away for a while.

The first kilometre felt great, so comfortable that I had to tell myself to slow down because I knew how fatigued my legs already were and I knew what was ahead of me on the trail. 
Heading up the first hill, 500m, I found out where my legs were starting to hurt after yesterday's PT!  Surprisingly, I still felt strong! 

Another hill and I get to head downhill for a while .. then uphill again!  This is a hilly trail run as I have said before, but I still love it.  Just me, Baxter and the peace of the bush.  Everything just seemed to click today, you know those days when it just feels right!

Another slow climb before "Spider" .. I walked up Spider .. I knew that my legs just weren't going to carry me up that one!  Home stretch and it's pretty much downhill.   

Today was the run that just pumps you up and reminds you of why you run and what it really feels like when it all comes together!  See my funny, happy, sweaty face today ...

Stay focused,  Stay strong

Fit Mum x

Sharing the love

A friend of mine has started to take up running as part of her fitness program.  She has been doing heaps on the treadmill and I suggested that maybe she get outdoors to get a different perspective and well, enjoy the outdoors!  She has been quite hesitant so I offered to run with her.  This sent her into panic mode!  She was so nervous that she wouldn't be able to keep up or run the whole way.

Yesterday was our second run outside.  There are 3 of us that hit the road at lunch time on Wednesday.  We don't break any records, in fact our first sessions are just run / walk intervals.  No fast running, just jogging for 3 minutes and walking to recover for 2 minutes.  By the time we get to 3 minutes our newbie runner is begging for us to tell her how much longer till walk break!
This week we even added a few extra tempo intervals to get her used to picking up the pace ... just a quick drive up a hill or a 20 second increase in pace at the end of the run interval.  And you know what, our newbie runner was really picking up the pace!

On the plus side for me and our other friend .. we all get to be outside and have a chat and go for a run with no pressure to perform over a distance or a pace or a time!  It is heaps of fun!  And the best part of this week's run .. we beat our time from last week!

I have used many words telling my friend that she really could do it, though she didn't believe me!  I think she might just be starting to believe it now .. and believe in her own abilities! 
The most important thing and what makes me proud is that she is getting out there and giving it a go.  She was, and still is, a bit nervous before we start out .. but don't we all feel that way sometimes?

Here's to you babe .. you are out there and giving it your best!  That is more than a lot of people!

Get out there and enjoy what you are doing!

Stay focused,  Stay strong

Fit Mum x