I Can Do Burpees!!

From the beginning my training program has included some drills of burpees which I haven't been able to do correctly. It has felt impossible to jump to the men's push-up position because I feel that I don't even have the muscles that are needed to do it. Earlier I have only stepped back from squat to the push-up position and then stepped back to squat. I decided to try jumping instead of stepping when I can do men's push-ups so after the latest fitness test I have tried jumping every time. At first I stepped back to the push-up position and then jump back but now I can do few repetitions correctly by jumping both directions. I'm so happy! These small things motivates me all the time try harder. And it is easy to see from these small details that I have proceed a lot after January.

Sportterfly

PS. PLEASE DO NOT HESITATE TO LEAVE COMMENTS EITHER IN ENGLISH, FINNISH OR SWEDISH.

Long Run of 50 Minutes

The flea market weekend is now behind and this evening it was time to concentrate on the project again. I did my long run of 50 minutes + 15 minutes walking. My weekend was otherwise so busy that I was sure that my heart rate is hard to keep down but despite the fact that I have lack of sleep and I have been hurrying everywhere all the time, running was easier than I thought. And it was so relaxing to finalise the busy weekend with very slow long run in warm spring weather.

Btw. I'm sure that the scales of the weight losing people hate to break round numbers. On Saturday morning the scale showed the 79.5kgs which is not now of course counted because it happened a day too late. Well, this means that I'm not that late in my weight losing schedule after all.

Sportterfly

PS. PLEASE DO NOT HESITATE TO LEAVE COMMENTS EITHER IN ENGLISH, FINNISH OR SWEDISH!

Weigh-in

The weight of this morning was 80.5kgs. No weight change in too weeks and no more comments on that. I'm having silent conversation with myself about the reasons for this.

My flea market projects has keeped me busy this week. This time I'm going to sell things in two different flea market events this weekend. And in addition I have a huge lack of sleep. Baby is working nighttime to have the first teeth, I guess. Now I'm going to forget this project for a weekend and concentrate on prober eating next week. There will be weigh-loss in next weigh-in, I promise!

Have a nice weekend all of you!

Sportterfly

PS. PLEASE DO NOT HESITATE TO LEAVE COMMENTS EITHER IN ENGLISH, FINNISH OR SWEDISH!

10+ Tricks for Slow Run

Slow exercises develop the backbone of the running condition. It's good to do 80% of the running exercises with low tempo. And the beginners can forget the faster style totally for a few weeks. Even if the slow running looks ridiculous at first and walking people goes by staring at you it is most important exercise for runner. Why?

• It's the best way to build your basic stamina
• Your body gets use to running. With low running your leg muscles work as least as much as with fast running but injuries are avoided.
• With low running you teach your body to use fat instead of carbohydrates. When you are having long run or running event it is important that your body can use the fat after the stores of carbohydrates are empty.

I think anyone can run 60 minutes even if you have never ran. I'm an alive example of it. The question is how to run enough slowly in order to avoid tiredness in the middle of the way. After running and practicing slow running couple of times with the same training program as I, 60 minutes running is reality. I collected here list of tips which should help to run SLOWLY. These tips are tested along the way of my running years of snail style. Tips follows in random order.

1. Peace! Select a peaceful route. I have experienced that fast driving cars or lot of people going by doesn't help to run slowly. And for me it is embarrassing to run slowly so it is much easier to select peaceful route and face less staring eyes.
2. Don't run distance, run time! Don't listen how long distances your friends can run. Select time you want to run and try to do it without exceeding the Heart rate limits.
3. Spend time on a route. If you are anyway running distance remember that the more time you spend on running route the more exercise you get.  
4. Forget Music. Leave music home. Or if you are listening music select genre that you would use in yoga class or in relaxing exercise. Too fast tempo in music and favorite songs makes you to run too fast and makes difficult to concentrate on slow steps.
5. Wall Behind your back. Think that wind is keeping a light wall or curtain behind your back and you need to lean gently back to avoid it coming over you.
6. Breathing. Concentrate on breathing. Breath in during four steps and out during four steps. If it feels that you have to breath faster you probably run too fast. Four steps works for me. You may have to test what is the best number of steps for you.
7. Avoid Dreaming! Don't dream too much. Dreaming of running events and better shape keeps you motivated but at least I end up running faster if I'm dreaming of the running event of my life.
8. Friend. Take friend with you. You are running too fast if you cannot have conversation. Ask a friend with you to walk slowly by your side. Or take a friend who would like to learn slow running too. 
9. Pram or bicycle. Take your children with you to exercise. It's good way to spend time together and pram or bicycling kid with you is a good excuse to run slowly and look ridiculous.
10. Heart rate monitor. It is just the best tool for running in right heart rate.
11. Alarms. Use heart rate alarms with annoying sounds to keep the heart rate slow.
12. Good Morning! Run morning time if possible. Usually in the morning it's easier to keep heart rate down and concentrate on relaxed running. Morning time there is usually less other people around disturbing the running.
13. Enjoy! Sometimes it is just hard to keep the heart rate slow. Especially after the stressful working day. Then it is just OK to forget all the tricks and enjoy the running. Running training without thinking anything gives motivation to return to low tempo running exercises next time.

Running is like yoga for me. It's relaxing and there is time to think things on the route. It should feel in the end of each basic running exercise that you would have power to do another exercise right away. So in the end basic running training should feel even too easy when it's done perfectly hard.

Sportterfly

PS. PLEASE DO NOT HESITATE TO LEAVE COMMENTS EITHER IN ENGLISH, FINNISH OR SWEDISH!

I Look Like a Fast Turtle Already!

It's week #14 of my project ongoing and I have already done my first long run, aerobic session with Nike+ Kinect Training and this morning I did my basic 30 minutes running training with pram. And Oh Wow, how surprised I am all the time about the running that has started to feel so easy so soon. I don't say that my pace is anywhere near from desired but I'm so glad that I can go already like a very fast snail or a turtle.

I'm more afraid of the Friday's weigh-in result than ever, thanks to the chocolate eggs and Finnish Easter pudding, mämmi. But I still have many days to affect to the result. Yesterday I started by doing an extra round in aerobic session of Nike+ Kinect Training. I wore my heart rate monitor for the first time during the aerobic session and in the end my average HR was 165 and maximum HR was 189. So, totally different heart rate levels are in use during the aerobic home exercise than running and that's why I don't need to hurry to do any faster running training yet. Time for that comes later and now I'm learning to enjoy the snail style. 

Week #14 further includes a muscle training and a running session on Thursday before it's time to be more nervous about the weigh-in.

Sportterfly

PS. PLEASE DO NOT HESITATE TO LEAVE COMMENTS EITHER IN ENGLISH, FINNISH OR SWEDISH!

Training, Easter Delicacies, Training, Easter Delicacies, ...

I have a couple of exiting days behind. I published my blog to a few friends of mine and this far I've got only positive feedback. It was so exiting to wait reactions. Welcome to read my blog all of you!

Yesterday I did the muscle training at home before my running exercise. The muscle training felt still a bit stuffy with sore muscles I had due to fitness test I did twice earlier. Still I had a bit lower heart rate levels than during the first double training but this time I ran without the pram. This time I felt that running was easy and my pace have started to improve. I could run the whole route without concentrating on too fast run or too high heart rate.

yesterday:

• Muscle training: HR max was 180, HR avg was 145
• Running training: HR max was 151, HR avg was 134

The first double training couple of weeks ago:

• Muscle training: HR max was 186, HR avg was 152
• Running training: HR max was 170, HR avg was 138

Today I have concentrated only on easter food and tomorrow it is time to do the first long run of 40 minutes before eating a bit more delicacies.

Have a nice Easter!

Sportterfly

PS. PLEASE DO NOT HESITATE TO LEAVE COMMENTS EITHER IN ENGLISH, FINNISH OR SWEDISH!

Fitness Test & Home Training & Running

Today I did the fitness test to restart training program. I don't know how can I avoid doing the fitness test twice without losing the achievement of just ended training program. Does any of my followers know? I have to first finalise the program and then reset it and then do the fitness test another time as a start of the new program. This is the only problem that I hate about in Nike+ Kinect Training at the moment. 

Last time I tried to straighten and I just restarted the new training program after all the training sessions but the game didn't register at all of my second training program to my achievements. I have now solved the problem that I replace the first training session of the program with the fitness test and 15 minutes quick start training but I cannot receive very good result of the test if I have just couple of days ago done my best in the test and muscles are still sore of that.

Today I got fitness score of 49 and athleticism score of 37. Then I did the 15 minutes aerobic session. I planned to run also today because tomorrow morning I'm going to visit a friend. I ran very slowly but heart rate was up because of all the effort I used in home training. Anyway, it was a good recovery exercise after the home training. My average HR was 140 this time and maximum HR was 162 this time.

The next training I'll do in Thursday and then it's time to run also. I should remember to stretch a bit before that. I have also collected my tips that I use to keep the speed low in running and blog posting about that is coming soon. Now it is time for shower and stretching.

See you!

Sportterfly

PS. PLEASE DO NOT HESITATE TO LEAVE COMMENTS EITHER IN ENGLISH, FINNISH OR SWEDISH