Today I was supposed to go running and also take a few pictures of warm up, the process running itself and the stregth training at the end. Well, since we are living in Ireland of course it started pissing raining! We tried to take a few pictures anyway, and I was getting instructions like "stay in the squat/holding leg up in the air/push up position and I'll take these pictures". Yeah right. :D So much fun holding a squat for 5 minutes lol
So I will make a proper post about this later, when it's sunshine and I'm frolicing around the green. But for now you'll be getting a little bit of some everyday "glamour" ;) At least I'm not some polished fitness model doing push ups in a perfect yoga studio, smiling away and saying how easy and painless it is. All the toughest ones run in the rain with sweaty and red faces, in a proper Rambo style!
*Diabetes Edit*
When I left at 3.45pm my blood sugar was 6.6. I ate 70gr of rye bread (with some spread and salami) and didn't take any insulin because I was afraid it would lower my sugar too much. The bread had 24r of carbs. My exercise took about 40 min. After that I went to the store so was at home at 4.30, and my bs was 13.7 (which is also my birthday date, lol). I wonder why my bs didn't go lower during the exercise? I know the high point of insulin effectiveness is after 90 min. But also that exercising boosts the effect of insulin. So if I took some insulin would my sugar have stayed steady? I'm just so afraid to take insulin before exercise! It freaks me out thinking possibly getting a low in the middle of nowhere in the running path.. (has happened before too). Maybe the adrenaline kicked in during the run. It was intervals after all. Ahh SO HARD to predict these things sometimes!! #frustration
WARM UP
- Roll your arms in front 5x, and back 5x
- Reach down to the ground and bounce back up and stretch your back. Keep fast-ish tempo.Keep breathing steady. 5 x
- Elbows to the sides and swing from left to right while keeping your pelvis steady. This opens you back. 8 x
- Lift your knee up and make circles with your leg (from toes to knee), first to right 5 x then left 5x then kick it straight front 5 x
- Lift knee up in front and roll your leg from front to back opening your hips . 5 x / leg
- Stretch calves 10sec per leg
- Stretch thighs 10sec per leg
- Stretch hip flexor 10sec per leg
RUNNING
Today it felt like I wanted to kick myself a bit. I've been just sitting on the computer for a few days working on random things. (like this blog) So I started to do an interval running. In the amazing Runtastic-app you have ready made interval exercises, or you can create your own one. Love it! So I did 10 warmup running, then 1min fast - 1min normal for 5 x. For finish 7min normal slowish running. For anyone interested in some facts, my max speed was 15,3kph, and average speed 9,0kph. So a mediocre level I suppose. With my skinny legs I don't really match for 100m winner but am more suitable for long steady pace runs. Explosive power is something I have really had to work on, especially in Irish Dancing. When you look at your average Irish dancer they're all like little duracell bunnies half of my height ;)
STRENGTH TRAINING
- 20 squats, all the way down / as low as you can go. Fast speed. My own achilles tendons are quite short so I have to do a lot of effort to get down and also come up from the squat!
- 20 x squat + kick. When you come up straight fast kick in front.
- 20 push ups. Use a bench or anything you can lean on.
- 20 dips. Gwan push it that's the way to get rid of the floppy arms we all hate!
- Sitting on the wall. The tighs are screaming for help! Hold for 30sec. --> l started to do this and after 5 seconds my thighs were in flames! I cried to bf "how long can anyone realistically hold this, like 30 secs?!". He was like "oh, no a minute, at least!". Yeah RIGHT! Maybe if you're a man, and have an amazing physique like he does :D :PPP
- 20 x leg raises (for the abs). Lie on a bench and lift your legs up straight. (Sorry no image)
- 20 x Sit ups. Your basic abs. Fast pace and come up as much as you can! (Again sorry no picture).
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| Squat |
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| Squat + kick |
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| Push up |
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| Dip |
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| Sitting on the wall. You can see from my face it's tough.. |
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| Wohoo a happy fitness model is giving a thumbs up for this super exercise, it's so easy and effortles! |
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| For f**k sake how much longer?? :D |
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| Stretches: Calves, thighs, hip flexors, chest. Didn't feel like standing in the rain any longer :P |
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| The workout had made my head a little bit soft, and I wondered off to the kilkenny castle grounds thinking I was a faire maiden living in the castle.. ;) |
