No excuse to not go to the gym.

The kids have been at school for nearly two weeks now, all the boxes are unpacked, I have figured out where and how to buy food. There is really now excuse for me not to start exercising again. When in Singapore I completed the NHS couch to 5K running podcasts. I had just managed to get to running for the full 30 minutes (not 5K as I am very slow) then I became ill. First I got suspected mycroplasma pneumonia, which trigger my asthma which had been latent (and forgotten about) since teenage years. I was just started to feel better from this when I got a very high temperature. Now we had been to a malaria zone a few weeks previously and, though we were good and took anti-malarias, needed to get blood tests. Good news is I didn’t have malaria. Bad news is I did have glandular fever. Now I am 35 and haven’t kissed anyone other than my husband so  how did I get the teenage kissing disease?

Enough backstory, I have decided that as I had to have such a long break I will go back to the start and complete all the podcasts again. The weather is still too hot for me, so I am going to start in the gym (less embarrassment as well)  and move onto outside running when it cools down. Here is the gym in my building.

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It is on Level 30 so this is the view from the window

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That I would have when running if gyms didn’t insist on sticking TV screens on treadmills. There are 5 treadmills, surely a couple could be left with out screens for those who don’t want them.

Here the schedule I am going to be following for the next 9 weeks of so (there is a school holiday coming up, when Richard is away so won’t be able to run then!).

Week one

Begin with a brisk 5-minute walk, then alternate 60 seconds of running and 90 seconds of walking, for a total of 20 minutes.

Week two

Begin with brisk 5-minute walk then alternate 90 seconds of running with 2 minutes of walking, for a total of 20 minutes.

Week three

Begin with brisk 5-minute walk then two repetitions of 90 seconds of running, 90 seconds of walking, 3 minutes of running, 3 minutes of walking.

Week four

Begin with a brisk 5-minute walk then 3 minutes of running, 90 seconds walking, 5 minutes running, 2½ minutes walking, 3 minutes running, 90 seconds walking, 5 minutes running.

Week five

There are three different workouts for this week. They are as follows:

Workout 1: brisk 5-minute walk, then 5 minutes running, 3 minutes walking, 5 minutes running, 3 minutes walking, 5 minutes running.

Workout 2: brisk 5-minute walk, then 8 minutes running, 5 minutes walking, 8 minutes running.

Workout 3: brisk 5-minute walk, then 20 minutes running, with no walking.

Week six

There are three different workouts for this week. They are as follows:

Workout 1 brisk 5-minute walk, then 5 minutes running, 3 minutes walking, 8 minutes running, 3 minutes walking, 5 minutes running.

Workout 2: brisk 5-minute walk, then 10 minutes running, 3 minutes walking, 10 minutes running.

Workout 3: brisk 5-minute walk, then 25 minutes with no walking.

Week seven

Begin with a brisk 5-minute walk then 25 minutes of running.

Week eight

Begin with a brisk 5-minute walk then 28 minutes running.

Week nine

Begin with a brisk 5-minute walk then 30 minutes running.

Well, the first run of week 1 went really well, much easier than the first time round so maybe some of my hard work last time has payed off. I set the treadmill at 1% incline as I have read that is more like outside running (?) and I didn’t the minute running parts at 9km/hr and it felt good, I could have kept going.

There seem to be a few races around Ulsan so maybe, just maybe, I might be able to enter one.

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5 Comments (+add yours?)

  1. zara
    Sep 03, 2012 @ 10:42:42

    Good on you girl! And fast too. I tried to get going again lately, but knees are giving me hell. Still, will keep trying. xx

    Reply

    • Esther Haydock
      Sep 03, 2012 @ 10:47:46

      It was only for the 1 minute run though, not sure I could maintain that pace. I really want to get outside but I am so used to the treadmill now,so I am going to use the excuse that it is too hot (though it is now about 18 so cooling down) for as long as I can. Hope you knees get better soon, are you going to make it back to zumba?

      Reply

  2. Bri
    Sep 05, 2012 @ 21:03:54

    I need to get back into working out, too! That is a really cool view from your gym!

    Reply

    • Esther Haydock
      Sep 06, 2012 @ 07:50:41

      It is a pet bugbear of mine that treadmills always have the TV screens attached and you so rarely see them being used. I would so much prefer to look out the window. Or something Iike the wii fit running game where you could run though mountains or round lakes, that would be cool.

      Reply

  3. Trackback: Back to week 1 of running « Same me, different country

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