Showing posts with label schedule. Show all posts
Showing posts with label schedule. Show all posts

Wednesday, 15 April 2015

A small update from the running department.
As some of you know, I set my next race to May 17, Trail de la Lesse. A 50 km trail run nearby Liege in Belgium. One more time to "feel the hill", pumping lactate around the blood stream. One more time to feel alive.

The training of the last four weeks has changed to become harder and harder. A steep increase of mileage characterised it, as you can see from the screenshot below. I also added interval training sessions to the mix and after four weeks I can feel the  improvement of my cardio condition.

I am being followed by iamsofit.com and added strengthening exercises at the gym (will publish some schedules in a later post). Caroline of iamsofit.com is also providing a nutrition plan. 

Running towards best shape of the season.
Keep it up!




Friday, 2 January 2015

Believe it or not, Christmas is over. And with Christmas also candies, chocolate (a bit less for those who already abuse sugar on a daily basis), cakes, sugar, fat, pasta, fish, meat, panettone, bread, cakes and cakes and cakes.
Every year I prepare myself for the toughest period of the year, that they refer to as Xmas. I even strategically try to lose weight around November to get below my regular threshold by December and be "normal" by January. It never works.
How can it work with a mother like mine, Italian from the South, who already thinks that I am sick just because I am fit.
Holidays are nice, cakes are awesome. But we are runners, aren't we? We need to crash our legs on the road and how could that be with a belly always full and hours and hours spent to digest?
The best way to stay fit in such conditions is of course to control yourself at the table, which, I know, can be extremely hard to accomplish. In the common case of failing in such an attempt, I found that some more cardio is always the best solution to save what can be saved. Slow-pace long-distance running allows one to burn fat slowly and steadily and should be done every day for the whole period of our dangerously unhealthy holidays. That is the price to pay for some slices of that cake we really cannot say no to.
I survived my holiday with 1 kg more on my weight. Not bad, considering how much fun I had at the table. My trick was in one word, cardio.
Do not draw any conclusion right after your holiday. Everybody is different and metabolism varies as well, as side effects of eating and the number of days after which you actually realise of your, well, new condition.  In order to assess the damage that you inflicted to your own body after so much food, you should wait one full week and keep your fingers crossed. Easy gainers are usually those who fall into depression when they end up on the scale. Caroline is one of them. Do not panic though. Easy gaining usually means easy losing. Moreover that extra weight that really annoys you could be water kept by your body due to salts and sugars, not just fat. Again: cardio is the answer.

What does cardio mean?

Here is an easy running schedule you could start with, right after landing to the airport near your hometown.

Monday: 1h slow pace run + stretching
Tuesday: 45' slow pace run + stretching + 5 times sprints at 90% max on 100 mt + stretching
Wednesday: rest
Thursday:  1h slow pace run + 5 series of 20 crunches for abs. + stretching
Friday: 45' slow pace run + 15' faster
Saturday: 45' slow pace run + stretching + 5 times sprints at 90% max on 100 mt + stretching
Sunday: 1h slow pace run

After this week of recovery, you not only should get back to your usual weight but also get ready to start your regular running schedule (with interval trainings and the like) or to your daily physical activity.

Happy 2015!

Monday, 28 April 2014

This summary will be short, for the reasons that will be clear in a minute.

21/04/2014
rest


22/04/2014
Went to Sart Tilman. Ran the usual loop around Bois de Saint Jean the first time with Francois, then I made it longer alone, which meant another loop. Total milage of 27 km and elevation gain of 550 meters.  Felt a bit of pain in the left knee...


23/04/2014
I decided to run to the station, take the train and run to the office. Usually that is a running session of about 13 km, one way. This time I had to take the bus due to an awfully painful knee.


After 2 days I got a terrible diagnosis: patellar tendinitis.

Game over. At least for the next two weeks.
Wish me a fast recovery.



 




Sunday, 27 April 2014

14/04/2014
rest

15/04/2014
I decided to spend some time into the forest. When I am in Leuven I miss Sart Tilman, and the other way around. Long story short, 13 km in the forest. But at a moderate pace of 4':30" per km.

16/04/2014
rest

17/04/2014
14 km again in Leuven. Decided to add some spicy hills of 300 mt at about 12% elevation. I couldn't do more than 6. Bad idea?

18/04/2014
Woke up with a sense of dissatisfaction. I was thinking of those hills of yesterday and to the reason for which I collapsed at the 6th. Went out for some more drills and went back home after climbing that 300 mt hill of yesterday 11 times, for a total daily milage of 18 km.

19/04/2014
Planned for an easy run of 15 km. Caroline decided to join. Caroline's father couldn't resist. Wanna know how this ended? 15 km with the guys and 13 with myself.
28 km was really not in the plan.

20/04/2014
7 km and stretching and rest. Damn week.



Total milage: 80 km 
Two weeks after the not-easy-at-all 80 km of Paris, the only purpose has been to get back to the road with an easy pace and relax as much as possible. 


7/04/2014
9 km on the hills of Sart Tilman. I must admit that I've been running easy here. Hills were not scary but I never tried to attack one. I also found a new path, quite steep, that will probably be a new friend in the near future. 

8/04/2014
Whenever I go back to Leuven and plan a running session there, I accept the fact that there will be no hills at all. A peaceful 12 km run is definitely a relaxing one. 

9/04/2014
I recently decided to commute to feet, from bike. This means that I am planning to run to work every morning. The transition is taking a while, due to technical problems I will write about. A total run of 15 km from home to the station to the office and back. 

10/04/2014
Easy easy easy: 6 km and a lot of stretching. I need it!

11/04/2014
When Caroline wants to go to the sea, that's clearly an order I cannot deny. The only thing I can do is packing my stuff, lock a pair of shoes on the back pack and drive to the belgian sea. The first thing I've been doing after parking the car was a 12 km by the sea. Pretty windy up there!

12/04/2014
Wake up, get a light breakfast and run. These are the rules when I am at the sea. A windy 10 km run, indeed.

13/04/2014
Last day of the weekend doesn't really mean that I should run at a faster pace than the previous days. For some reason I have been running a 21 km at the steady pace of 4' per km. Quite flat, quite windy. A lot of sun. Loved it!

Total milage 85km