April Challenge Week 4 - Feel free to join

[UnfitNoMore]

April Challenge, how are we all doing. We seem to be getting into the swing of it all.

How are we all doing?

Are you all ready. Have you made your minds up what you want to do? This challenge can help to kick start your personal Marker goals.

healthunlocked.com/strength...

I am going to add my first goal into my training plan for April so hopefully by the end I might of achieved my first goal

It will be the sort of challenge everybody can get behind, I am a great believer in inclusivity when it comes to our fitness so you will be able to make it fit with yourself.

I am thinking along the lines of

150 mins (or working up to if you need ) a week raising the heart rate a bit.

nhs.uk/live-well/exercise/

And two sessions of Stregnth work.

The (working up to) 150 mins can be anything that makes YOU a little breathless and feel worked, for some that could be a run, a cycle, a swim a Zumba class, that sort of idea.

For others it could be working up to a 5 Min Walk for 5 days with the thought to building that up every week. Or it could be working to incorporate these sitting exercises in to your week

Here are few webpages from the NHS for any one who is struggling to decide what to do. The first section is for those beginning their fitness journey.

nhs.uk/live-well/exercise/b...

nhs.uk/live-well/exercise/f...

nhs.uk/live-well/exercise/s...

This section is some general ideas

nhs.uk/live-well/exercise/c...

nhs.uk/live-well/exercise/r...

nhs.uk/live-well/exercise/s...

For those already further on in their journey

nhs.uk/live-well/exercise/f...

Some safety messages for all abilities

nhs.uk/live-well/exercise/f...

[UnfitNoMore]

My exercise week went a lot better than posting this... hopefully I’ve fixed all the links now.

I’m back on my goals again now, and will try to complete the month next time round.

This week started with a 4 mile run with some walking either end for 57 brisk walk or running minutes clocked up before 9am... must do something about those 3 missing minutes soon!

Hope everyone is enjoying their Easter and having a good start to the week.

[Realfoodieclub in reply to UnfitNoMore]

Thank you. 😀

I’m all out of sync this week.

It is funny, minutes when running don’t follow normal rules. I remember saying to MrRfc I want knock a minute off my run, he was like that’s easy isn't it! Noooooo it is so hard to add extras in and take them off, I am sure time doesn’t work the same on a run 😀.

[UnfitNoMore in reply to Realfoodieclub]

I hear that... the run sometimes seems to go on forever, then it’s done and my watch days it’s much earlier than I imagined. Parkrun this week I went off a minute a mile slower and come the finish I was a whole 8 seconds slower than the last time, no idea how that happened!

When I ran to a time taking a minute off was easy 😂 running to a distance it’s much harder.

[Realfoodieclub]

Lots of walking for me this week plus the usual.

Swim and gym Monday

Tuesday 5km walk

Wednesday stretch and physio work

Thursday. 15 km walk

Friday 2km Race Walk 6km Walk

Saturday 7km run

Sunday 5km walk

Monday 7km Walk

Back to my normal training this week. I think I want to work towards doing my gym and swim in different days, I feel like the swim is missing out a bit because I am tired after the gym, this week I am on a bit of catch up but next week I think I will do them in different days.

Have a great week everyone

Rfc x

[UnfitNoMore in reply to Realfoodieclub]

Heck of a week... and just chuck in a 7km run there amongst the walks like it’s something everybody does!

Swimming leaves me completely finished... how you even start that after gym I don’t know... it will be interesting to see how you feel after separating the two.

[Realfoodieclub in reply to UnfitNoMore]

Before my swimming event I had them separated as I was training up to 1800m so I thought now I’m just doing 1km I should be able to put them together but I am not up to that level of fitness. 😀. Before the event I was doing a small gym session at home but with my physio exercises I need one good session in the gym. It takes me 1.5 hours to swim or gym and only 2 hours to do them together with getting to the gym and back so I would love to be fit enough to do them together as it would save me a whole hour in the week which doesn’t sound much but finding two 1.5 hours twice a week can be a bit hard.

[Jogunlikely]

To be honest this last week has been a wash out. Back to it today!

[UnfitNoMore in reply to Jogunlikely]

Life does that from time to time... and it’s ok as long as we get back on it again. Have a great day.

[Johnnylewis]

OK so I've had 4 days to get over myself. Biggest part was accepting I wasn't doing a leg of the Belfast marothon that I was looking forward to. Also the fact my fitness had went up a level and I actually was feeling the benfiets in football and cycling.

Tomorrow I plan to do 45min in the gym consisting of 500m row, 10 squats, 12 push ups and 3 pull ups and repeat for 12 mins. X3 with break between each

Then 200m swim just to get that started.

[UnfitNoMore in reply to Johnnylewis]

Sounds like a good workout there for tomorrow, hopefully the press-ups won’t aggravate the injury.

It’s a shame about the marathon thing, but there will be a race again soon. Your plan to maintain your fitness, and indeed improve it, will certainly have you strong for your running comeback.

[Johnnylewis]

Just done my 1st Nike workout. Harder than you think. Press up will either be full one or if I can't I will drop the knees and raise my legs and do some extra

[UnfitNoMore in reply to Johnnylewis]

Yeah, that’s what I was thinking while I was watching Captain Marvel! There’s always a workaround!

[Johnnylewis]

Wife says this is a blessing in disguise. Apperntly I was getting obsessed with the running. Personally I don't think I was I was just enjoying it. Pt says I can now work on other areas for a while. It's always good to rest one part of training for a while. My pattern is up the left. Be good to get back in a rhythm

[UnfitNoMore in reply to Johnnylewis]

I’m actually considering taking next January off running, just working on strengthening the legs and core ready for a HM and marathon plan back to back... a coach I was listening to recommended little or no running for a few weeks as the strength work reduces the injury risks.

Obviously it’s not an obsession... I dunno what your wife means, but mine has similar views I think 😂

[Johnnylewis]

I'm booked in next week to see a top sports physio. He's the Head physio of Northern Ireland football team. So hopefully he will sort me out. Seemed to think he could sort my. Left foot. Out quickly as well. Fingers crossed

[UnfitNoMore in reply to Johnnylewis]

Sounds like you’re seeing the right chap there... it’s amazing how much recovery times have fallen over the last decade or two, I remember Gaza’s injury had him out for almost a year and he was never the same again, these days that injury is fixed in half the time, and usually much better... some of it is surgical, but the physio’s have to manage the recovery. Fingers crossed he’s right in his optimism.