Tag Archives: Workout

Running- ways to stay ‘on your game’

Earlier this week my good friend Franzi and I talked about those inevitable destructive thought that pops up during our runs. We both have them, and I assume that most people do. They normally come towards the end of my run. When I’m stating to feel slow and tired I think I might as well  just stop now, or walk for a few seconds.

When it comes to the short runs I’m not to bothered if I walk for a few seconds, (Though I normally don’t) some days I’m just off my game. But with the long runs it’s a bit different. Personally I feel, that if I stopped and walked for a min or so in my run, I didn’t actually run the full distance. Not that it is not a great achievement in itself, but I have 2 reasons for me thinking like this.The first and most important: I’m training for my first 1/2 marathon. I need to know that I can run the distance I set myself to do. If I have walks in all my runs, how will I know that I can do the 1/2 marathon distance on the race day? Secondly, it’s a major motivating factor for me. Thinking of the first point It’s a way for me to push myself and don’t stop until I’m done.

Franzi motivation board

Franzi's motivation board.

I always want my runs to be amazing. Most of the time they are really good, but there will be those runs when we all struggle a bit more. It could be part of the run, or the entire run, sometimes you’re just off your game, and that’s ok. I decided to write down a few bits that keeps me going and helps me to push through. The first tip is for me more important than any other self motivation.

1. BEFORE my run I decide the distance of today’s run. Only if I break a leg or my trousers split will I stop. By having this pre run statement, my mind and body prepares and gets ready for the challenge ahead. I mention a little bit about this in my post about keeping your NY resolutions. The point is simple: If you tell yourself you will try, you might as well give up now. You program your mind to try, not do.  When I tell myself I will run 11k tomorrow, I program my mind to do just that, and by doing so I will go that extra length to make it happen. Nothing will stop me.

2. Be prepared- you know hard runs will come. I sometimes feel like stopping 2-3k before planned, and walk for a bit. Maybe the run got a bit boring, I’m tired, my knee is niggling a bit, got fed up with the music, it could be anything. If you are prepared for the hard runs, and know that the discouragement will happen, it will be easier to deal with. Find out what motivates you to keep going, keep this in mind when you become discouraged. When you are aware that discouragement can come, it will not completely throw you off your game.

3. Think about why you are doing this, and the good feeling you will have when completed. This is a good one. When I’m out running I often imagine how amazing it will be on race day when we run over the finish line. This always make me smile and push harder. Think about what your ultimate goal is, short-term or long-term. Use this as a motivation factor.

4. Have you managed to fight the discouragement before? Think about what you did last time. What motivated you not to give up? Was it changing it up a bit, like doing some jog/run intervals? Did you take another route than first planned? Did you think of something that motivated you? Or did you tell yourself: run…just…to…the…next…rock, the next stick, and then the next and next until you were finished? Whatever it was, do it again and keep in mind that you know it works. This will reinforce it and make it easier.

So what motivates you? If you have any tips and tricks you’ve tried out, put them in the comment box.



My first week in 2012

I have had a really good first week of 2012.

I’m starting with the fitness aspect of the week, this is what I have the most to write about. It started with an 8k run on Monday, on Monday that was the furthest I had ever run. And what an amazing feeling it was.

Lightweight running shoes. Asics Gel-DS trainer

The original plan was to start off with the 1/2 marathon schedule this week. But as I had a look at it, I realised that it was to basic for me. (It started off with 2min run and 1min walk.) And I though to self; if I can run 8K, I need a schedule that’s one step up from what I have. So as I am in a search for a new schedule, I have been pimping the one I have. That basically comes down to running longer distances than it says on the schedule.

My next workout I mentioned in my post about my new magical shoes. Technically they are not magical, but I am really pleased with them and they are a dream to run with. I went running with my brother in the forest, we ran about 4K before we encountered the very tough…*drum roll*…. Hill Intervals. Though I have had my share of interval training, I have never found myself in a hill at the same time. So this was new to me. In fear of repeating myself I will direct you to my shoe post for details. But I can say that hill intervals will be repeated this week. It was such a great workout. What I love about this, is that no matter how fit you are, you can ALWAYS challenge yourself. And racing ones brother to the top is also very much fun.

My next workout was a Saturday long run, I ran for 9K. That is the longest I have ever run.  *Pats self on back*  It was a great workout with rain and some hailstones, but I’m quite used to that now. I must say, I’m very happy with my runs this week. They have all been really good, and I have enjoyed all of them. When I came home I had a quick shower, made myself a protein smoothie, stretched and then snuggled up in the sofa with a blanket and a hot cup of tea.Picture of Hysteria movie. Hugh Dancy, Maggie Gyllenhaal

Saturday eve was spent with my friends. First on the agenda was a visit to a new restaurant. Here we had semi acceptable tapas. We then went to the movies to see ‘Hysteria’. In short; It’s a romantic comedy from the 1880’s (I think) when they invented the vibrator. I know, it sound cheesy, but I can assure you it is not. It is a very funny film, and well made.

The movie Hysteria with Hugs DancyThe movie Hysteria with Hugh Dancy, Jonathan Pryce.

My first lecture at uni is Monday 09th. Therefore I have spent this week getting all ready to start again after the holidays. I’ve made schedules and plans for my lectures where I have plotted in deadlines and exam days. I’ve made to-do lists I can fill in each day to make sure I keep up with my schedule. I very easily forget things if they’re not written down. On that note, I am in a search for a new planner for 2012. I want one that’s functional and nice looking. I’ m very picky.

That was my first week, how was yours?

New Running Shoes- Asics GEL-DS Trainer 16

Asics Gel-DS Trainer 16 womens running shoes for half marathon and marathon training.

This week I bought new running shoes. I purchased a pair of Asics Gel-DS trainer 16. It’s a lightweight shoe for marathon and half marathon running. I needed a shoe with an over pronation sole, and this was my best option. A bonus was that they were pink. I’m very happy with the fact. I would never buy a pair of running shoes for it’s look or design. I would always buy the one that is the best for me and the usage I need it for.

I was lucky to receive a gift certificate for my birthday, and then again one for Christmas, so I used this to buy my much needed running shoes. I had a first crack at them the next day when I went running with my brother in the forest. After about 4k, we did some intense hill intervals. First we did 4 long ones, and then 4 short ones. The long hill interval was very tough, I think it was about 350 meters long. Whilst my brother was flying to the top, I had a harder time and had to go for a slow run up. But I did it! The short intervals was in a steeper hill, and sprinting, we raised each other to the top. Very much fun indeed.

My new shoes felt great, no hurting or pain and I was not uncomfortable at all. They say the main test when getting new running shoes is to go on your first run and not noticed that they are new. ( They should fit you perfectly straight away and there should be no need to walk them in. ) Mine was exactly like it should, I felt like I was running on feathers, almost  😉

Here you see a display of my running shoes. As you can see they are slightly dirty as evidence of usage.

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Half marathon update – It’s BERLIN!

I think a quick update is in order, first and foremost to tell I have now registered to the Berlin Half Marathon which is to be held at the 1st of April 2012.

Woohooo *claps hands*  OH YEAH!!

Secondly to say, that because of  some misunderstanding with dates we will not be running the Potsdam run. I first thought this would be at the end of April, it isn’t!  It is at the beginning of June, which is slap bang in the middle of my exam period. So even though I’m pretty sure that come exam time I wish I had a proper reason to be outside running rather than being cooped up inside studying. (That was a long sentence-sorry.) I’m being clever in deciding now that my education is more important than doing a run. But there’s no reason to whinge, I’m doing the Berlin one instead, which is just as amazing as Potsdam.

This is the course of the run, going right through the city of Berlin. I’m really looking forward to run through the park and past the river. I might jump in for a cooling swim after the run – if it’s legal.   I hope it’s legal!

That’s it for now, more updates on training, preparation and whatnots later on.

Running a Half Marathon!

So OMG, it has now been decided! My good friend and fellow ‘ToneItUpSister’  Franzi and I are running our first half marathon. This will be happening in Germany at the end of April 2012. More direct, in Potsdam just outside Berlin.

The rest of this month we will be reading up on tips and techniques, and get all prepped for our training. We will also find a running schedule that fits us. A good schedule is crucial for a good and steady training. It will be very hard and difficult at times and it’s then important to have a well developed schedule, that we feel comfortable with, to follow. To have someone to train with is essential. Even though she lives in a different country than I we will still have daily contact of our process, keep each other motivated and push each other whenever that’s needed.I think there will be a lot of pushing and butt-kicking. There’s no slacking through workouts.  🙂

When 1st of September arrives we will both be prepped to start our training. I’m imagining sleeping in running clothes and shoes, popping out of bed to rush out for a run in the early hours of the day. This is our official start of the training, it will give us 8 months to get ready for the big day.

We can do this, lets power through!

Cycling pictures

This is just a little post with pictures of the scenery when I’m out and about cycling. In my last post I promised I would update with pictures so here it is. The pictures are not of the best quality and the reason for that is that im working out, not out on a photography mission.

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Lately I’ve been lucky with the weather, as you can see in the pictures. Yesterday though I was not, It was absolutely pissing down with rain. But frankly I didn’t mind, rain only bothers me when I’m going somewhere special. It is not nice showing up at the prince’ ball looking like a downed cat, in most other situations it’s just refreshing.  🙂

Bike in Sunset

Earlier this evening I went on a bike ride, the sun was still up, the sky was blue and the scenery was beautiful, I wish I got pictures, but since I didn’t take any, you’ll get a picture of my new bike.

Yes, I got a new bike and I am so happy. I decided on a cyclocross, that’s a mix of a hybrid and a racer. Now, I’m not tough enough for a racer, I’m not daring enough to ride fast ON the road. So therefore a cyclocross was perfect for me.  That way I can go really fast on the pavement. This is absolutely perfect for me, the main usage for my bike would be as part of my workout routine, I need to get in those hours of cardio. Though I love jogging it’s really nice to have a bike to ramp things up a little bit. I love having that wind in my face. It being windy outside during a jog is not quite the same. Tho harsh weather doesn’t bother me, the autumn windy rainy weather IS actually one of my favourites, As weird as it sounds yes.

Back to my bike. I would also use it to work and uni. I wrote a post about the advantages of jogging/riding a bike to work, daily activity. Have a read. But today I only went on a 30 min ride, I wanted to go longer, but my main reason to go out was to pick up mum’s car that I’m borrowing for a few days. So after 30 mins I had to stuff the bike in the car and go back home.

I promise to take pictures next time, sun or rain, but for now here’s one of my new, and very beautiful bike.


Daily activity

I used to bike to work, but as of now I don’t have one (eye-ing a new bike) , my car is hurting and can’t move, and the bus is utter shite, so therefor i decided the other day to jog the almost 13 km home from work. When i say jog i mean my interval schedule with jogging, running and walking.  And with Franzi’s interval mix it’s all much more fun.  🙂

You may get home a bit later than usual, but for me that’s not a problem, my working hours vary anyways,  and i don’t have kids i need to come home to quickly. Other than my boyfriend, but he can make his own food if he gets hungry. He’s good that way.  But the benefits from it are so great, so I put together a little list of some of the positives:  ( NB! There are no negatives. )

  • It gets me in a good mood and gives me energy for the rest of the day.
  • Brings me out of that lazy slump I end up in at the end of the day.
  • Work out is over with and there’s no chance of pushing it aside for other things.
  • Gets me into better shape 🙂
  • Saves money on fuel, and boyfriend can get the car. ( his suggestion)
  •  The feeling of fresh air, which is good for both body & mind.
  • Really really healthy and refreshing.
  • Other – what do YOU love about biking or running to or from work?

So there we go.  Now go do it!

‘You’ll never regret a workout’ – ”Tone It Up

Barefoot Running

I will be testing out Barefoot Running, I have really been looking forward to trying my new shoes with five separate little compartments for each toe. Yesterday I tried it for the first time, this was a very freeing and fun experience. A big Thank You to my brother for giving me the shoes. ❤

For those of you that don’t know what barefoot running is, it is in basic running with no cushioning. That means no running shoes that would dampen the impact of running. On the other hand you do need to alter  your running technique to avoid injury. No, not like Phoebe . But it is very individual to how a body react to this type of running, so if you’re trying it out, listen to your body and read up on how to start-up and progress. Some people literally run BAREfoot, this is not what I will be doing, I will be using Vibram FiveFingers. They have a protective surface to keep my delicate feet safe. The Bikila is created exclusively for a more natural running experience. The grounded feeling is really good, very natural, and I am very happy with them.

As stated before I have no formal education in this matter, so what I write about here is only my personal experience, and it’s suited for me and the condition I’m in.
When you starting up barefoot running you have to start very easily, and then gradually build up the time and speed. So what I do is warm up and do a normal run in my normal running shoes. I will bring along the Vibrams and have a 5 minute run in them at the end. The fist weeks i will only run with them for about 5 minutes – each time, obviously. 🙂

There will be more posts on this topic later on. I want to know more about this type of running before I write about it. I wouldn’t want to give out wrong information. If you have any questions please leave a comment below or email me.