Goals for the first 1/4 of the 20 Week Challenge

And we are off!!

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Sunday night ‘Team Pumped’ had our meet and greet. Kate made us some cool diaries to keep track of all the information we need.

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 I thought a really awesome idea she added in this year was making us write down all our goals every week – keeping them fresh in our minds will only help us smash them!!

It was really fantastic to see a whole heap of people who are new to the 20 Week Challenge, there are a few I hadn’t met before and that means lots of people to get to know during the challenge!

I have a full on 20 weeks ahead of me… My 5 week goals are as follows:
# Complete 500km distance (walking/running/cycling)
# Complete 1250 of each exercise (press ups/burpees/dips/lunges/squat jumps/ABS)
# Complete 50mins of planking
# Complete my first half marathon
# Lose 4.3kg (we like to call this donating – when you ‘lose’ your keys you want to find them, you don’t want to find lost weight!!)
# Daily: Post to my Facebook page & list two things I’m grateful in my diary

Holy moly that list looks scary. Let’s say I like to jump into things??

Day 1:
My freshly cleared gym area was awesome this morning; I got through 50 of each of the above exercises. (Also helped my tick off today’s Pumped homework)
The weather is misbehaving so I wasn’t able to do a walk at lunchtime 😦 I like running in the rain HOWEVER walking in office attire and then sitting in damp clothes for the afternoon is not my idea of fun…
After work I had my first spin class of the challenge, it was also the first one I’ve been to without a buddy – sometimes that in itself is a big thing for me. The instructor mentioned there were quite a few new people and part way through the class he made comments about how all the newbies had to be there for all his classes for at least 4 weeks. I had a laugh when he said he takes Monday evenings and Thursday mornings because those are the two classes I will be attending every week. It’s a sign from Broni I’m sure of it!
I tried coconut water in my smoothie for the first time and it was tasty 🙂

Day 2:
It was one of those mornings for me where you wake up and have this slight feeling you may get sick (Not at the start of the challenge ARGH!). So I popped some cold be gone immunity vitamins and got ready for pre-testing with Kate. Having that feeling in the back of my mind made me struggle a bit with pre-testing but I still did run my fastest 1km to date so pretty happy with that!
I had a massage booked after work to sort any niggles out in time for St Clair – it was awesome! Finished the evening up with some more reps so I can tick them off my weekly amount BAM!

 

The cool thing about last year’s testing was I didn’t actually see the before & after pictures until awards night. When you see yourself daily in a mirror sometimes it’s harder to see how far you have actually come during the 20 weeks. Those photos last year proved to me how far I had come because for awhile I was feeling like I hadn’t changed, I knew the size of my clothes had gone down and people kept commenting on how good I was looking but part of me still saw the ‘old me’ every time I looked in the mirror. Taking photos today reminded me about this and it make me super excited to see what changes I can make during this year’s challenge!

 

How do you feel when you first notice a difference in how you look?

For fellow 20 Weeker’s – how did you find your first couple of days?

One of those 1 in 100 sleeps & a tough workout

I had one of those sleeps Sunday night where you wake up thinking your alarm is about to go off, then realise you still have 3+ hours to sleep. They sure don’t come around often so I treasured it! I still woke up before my alarm so it gave me plenty of time in the morning to make food for the day:

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After work I had an orientation at the gym I’ve just joined. This gym is the biggest one I’ve ever seen. Most of the local gyms I’ve seen would have easily fitted into the floor space at least 4 times. I joined mainly for classes so while I was there last night I booked in for a Ride (Spin) class on Thursday morning. The guy who showed me around was nice enough, I did have to specify I wasn’t looking for a trainer a couple of times and I found out he was BIG on high fives (I didn’t hear him the first time and kind of left him hanging…) We didn’t quite get through the extensive orientation they have so I’m heading back first thing tomorrow morning.

My IT band was playing up a wee bit on Monday after the long run – lucky I had a massage booked in tonight so I can get any niggles sorted before the race on Sunday!!

I got a text from my doctor yesterday as well – apparently all my results were perfect (a good thing!) but I’m now wondering why I was so tired last week. We shall just have to see how this week goes!

 This morning started with Kate: I was warned when I stepped in the door… Andrea (slightly laughing) “Have fun today, she’s in a mean mood… That was a tough workout”. We started with some boxing for a warm up and as she was making me doing some knee strikes (that’s what Google told me they were called – I’d never done them before) I remembered what this month’s challenge was – how dare she make my legs tired before I get to do the challenge!!… So I grabbed the kettlebell & had a Swiss ball behind my back: I had to do 10 squats, 10 squat pulses and then stay in a wall sit for as long as I could. I can’t remember what my time was last week; I think it was around a minute. Anyway I sat there and chatted for a while, it got really hard and when I stopped I thought I heard her say 2mins something… Turns out it was almost 5mins which is almost double the longest time I remember doing a wall sit for WHAAAAT?? Either Kate is really good at distracting me now or I was good at distracting myself telling Kate about the good looking guy trainer I met haha…

We got into some good strength work after that, I’m certain I will be dreaming about bench press & leg presses tonight…

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GOALS FOR THE WEEK:

I’ve realised I eat well through the day, but if I come home before exercising I end up mindless snacking – and not on good choices. There aren’t many ‘bad’ food choices (things like muesli bars etc. that Liam likes to take for his work snacks) in the house this week but I’ve made sure there are lots of good ones; be it hummus and carrots, grapes etc. so if I am legitimately hungry I can go for those instead.

Complete the Pumped homework: This week is a list of reps to complete during the week – a total of 1101 reps & bonus challenge of 1101 secs of huffy puffy every day (18min 21 sec to be exact!). I’ve got a little chart I’ve printed off to keep track 🙂

Complete Sunday’s 10km race: It has some elevation in it on the way back by the looks of mapmyrun. Considering last week’s run & the below elevation (I REALLY need to start adding in hills to my training) I’ll be pretty happy if I come in under 70mins.

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Have you got any races planned this week?

Hill Runs, Birthday shoes and Spikey Balls

Circuit Wednesday night seemed to be more of a killer than normal. Maybe it was because I was already suffering a hint of DOMs – I don’t know! It did seem like we had more sprinting than normal and for a change from the standard circuit class we spent the whole hour outside doing interval training. Most sets that we completed were 20sec high intensity followed by 10sec rest: repeat 4x per exercise.

The two hardest exercises we did? 
#1 – Lunge hops. We did 4 sets per leg, by set 4 of each it was definitely burning!
#2 – Unsure of the correct name, but something like ‘press up crab walks’. Basically we would do a press up and then take one ‘step’ sideways on our hands/feet and repeat down the driveway. Now we only did 4 sets of this; first time was 20 press ups, get up and sprint down the rest of the driveway, jog back and start again (Next three 15, 10 & 5 Press ups). My arms were already sore today so this one pretty much wrote me off, I actually struggled to mash potatoes afterwards HAHA!

Thursday was a bit a busy day with work and I had a dinner out with my family in the evening. I knew I was going to do a run on Friday so I swapped the two days in my training schedule.

Friday was my birthday and I’d actually remembered to take the day off work. I did what any crazy fitness person would do: I started my day with a hill run! I’d been psyching myself up all week to run up Harry Ell Track. It’s only a total of 6km out and back with a gradual elevation of around 120m. I think the steepest part is at the very beginning so once that bit was over it was quite a nice trail. It was a bit of a slow journey up but my goal was to keep going without stopping or walking which I was able to do. HAPPY FACE TIME!

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I’ve been feeling a few niggles with my running shoes over the last few weeks and had decided that would be one of my rewards for hitting my January goals with Kate. I achieved all of these before I headed out for my run so it ended up being a quick trip back home  and then it was off to Shoe Clinic I went!

I had a feeling it was going to be a bit of an expensive trip… Previously I’ve only had shoes that were specifically for road running but I’ve been doing a lot more off-road work lately. I went in thinking the last couple of years I’ve had to have the most boringly coloured (mainly light grey with a little pink) shoes in the store because I was rolling inward considerably and needed the stability. I was also aware that these shoes have been discontinued so if that was still my only option I’d have to purchase them again before they ran out and I wasn’t too happy about this. However when I arrive I talked to the salesperson and he decided to fit me from the start again because I was going to try some trail shoes as well. Shoe Clinic have you run barefoot on the treadmill to start off with to determine what type of shoe would suit you best. We noticed at this point I was definitely not rolling in as much as I used to (apparently like with wearing glasses your body can start to fix itself). He got me to try a couple of pairs that were the next step down stability wise, as well as the pair I currently have. I noticed instantly wearing a new pair of my current shoes I could feel the stability in the heel was too much and it was almost over correcting my stride. The pair I tried on that I liked the best was mainly white (not too pleased with this). He remembered I didn’t like the colour of my old ones so he went away and got the new season version of the shoes – blue & yellow. I put them on and instantly said yes I don’t mind paying an extra $40 for the bright colours! So that was road shoes sorted, I went through the same process with some trail shoes – long story short I ended up purchasing TWO pairs of shoes.

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Really really happy that I could get nice coloured shoes this time BUT most of my running clothes are currently purple/pink (Such a girl dilemma!) I think this gives me a good excuse to go out soon and purchase some clothing that matches my new shoes 😉

I haven’t tested out my trail shoes yet but I did do an 8km run yesterday in my new road shoes (yes… I know you are supposed to break them in slowly…). I went well overall, kept my average of around 6:30min per km. They feel much lighter than my previously brick shoes so I’m happy!

Today = massage day! Since I moved house it’s now on the other side of town from me but the drive is well worth it. Rachel does such a good job working out any niggles you might have and ensures that any prior issues are still staying away. I got a new toy from her tonight – a spikey ball. I’d never used one of these before but already I can see it will be an essential item at home.

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I made a favorite dinner of mine tonight. Let me state that I love pasta. There is something about the carbs that is so tasty but trying to ‘donate weight’ as my PT likes to call it, is not the easiest when you love pasta. I had heard about replacing the pasta with vegetable substitutes, not going to lie – this sounded weird. Anyway i decided to search for some recipes and give it ago. I stumbled upon this one on a Paleo website Zucchini Noodles with Avocado sauce. It was AMAZING! I added fresh chilies to the sauce and the veggie loving, one pot wonder in me stir fried the zucchini along with other vegetables and mixed together with the sauce. I honestly don’t notice the pasta is missing which is a BIG bonus for a pasta lovin’ girl 🙂