52 Lives

I almost slipped from the training plan today I woke up 5:15, but somehow I just didn’t get up from the bed. I fell asleep and woke up 15 minutes later. It was a interval training day, so I knew it wouldn’t take much of my time, 10-12 minutes plus additional 15-20 minutes for putting clothes on and shower. And there was the 6:13 bus to catch. OK, better to get up and smell the flowers.

I have listed my excuses (I will post it someday ) which I have used when it’s time to go running. Being sleepy is one of them, so I couldn’t leave the interval session just because of that. Again I’m thankful I went running, it was soooo awesome!!! I felt like flying, since my legs didn’t get tired during the 10 minutes and I was running faster than I usually do. I kept my heart rate at 160-170, so it’s like 80-90% of my maximum heart rate (max HR: 220 - 28 (age) = 192 ). Calories don’t burn that much in this kind of short session, I used only 150 kcal.

The interval training

What interval training means is that you switch between two exercise levels. The other is hard (e.g. you run fast) and the other is kind of like recovery level (e.g. you run slowly). These levels are kept for example 30 seconds and the you switch to the other one. Depending on your fitness level you do 4 - 30 intervals (30 secs is 1 interval in this example). You can also variate the time for both levels, e.g. have 40 secs for the hard and 20 for the recovery.

I’m using the 30/30 secs and 20 intervals, so this training takes me 10 minutes. If I have plenty of time (way more than today ) I do a proper warm-up. I strech well, especially the ankles and calves which are very likely to injure in this kind of training. Then I jog for 10-15 minutes with a slow speed. After the interval training I take another 10-15 min to cool down.

Tip for teeth brushing

In the previous post I gave a teeth brushing tip for post-training. Today I got another idea Like I told, I was in a hurry. I thought I’d better brush my teeth before the training, so I wouldn’t go to work with bad breath. And maybe I subconsciously wanted more time to think about excuses not to go running… Anyways, I was there washing my teeth and thinking about the interval training, I was running short of time, but I should still warm up somehow. Suddenly I realised that I could stretch while brushing my teeth! YES! What a time saver! So I started stretching my calves and thighs. Within 2 minutes I got rid of most of the stifness and was ready to hit the road. The rest is training history

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