Keeping fit on holiday

This week I am revisiting the scene of my London Marathon in April of last year. Strange how this race took place on 21 April and only a week later my country of birth South Africa celebrated Freedom Day on 27 April. Seems as if that was a big two weeks for celebrations.

Having another break out here, my thoughts and discussions this evening turned to how to not lose too much fitness on a holiday and what is the most effective method of doing this.

Science tells us that it takes at least two weeks to start to lose fitness and so any holiday of that length or shorter shouldn't result in loss of fitness, provided you are not wolfing down mass loads of cheeseburgers and booze.

Sure fire workouts to ensure that fitness levels are maintained are the following:

1. 8x400m at 5k pace with jogs Of about a minute inbetween.
2. 20 minute fartlek (Mona fartlek - named after Steve Moneghetti). Start with a warmup of 3k, then 90seconds hard, 90 seconds float (x2), then 60 seconds hard, 60 seconds float (x4); 30 seconds hard, 30 seconds float (x4) and 15 seconds hard, 15 seconds float (x4). Conclude with 3k warmdown.

Both these are tough workouts and will tax you. But they will also ensure your fitness stays high when performed once or twice while on holiday.

So no matter whether you are away for a week or three these workouts will help you.

Running together (while maintaining fitness on holiday), stride for stride on a life changing ride!

Stepping out of the comfort zone

This morning instead of my normal Sunday long run I decided to opt for a shorter run with a gym session thrown in. With many of my mates getting injured of late when coming back too soon after a marathon or similar event, I was reminded yet again of the importance of taking a step back and resting more for at least a few weeks (if not 3). 

Having set PBs in both the marathon and then the 5k within 9 days of each other I knew this to be a wise choice. Little did I know what awaited me at the gym however. 

My buddy is a personal trainer and also trains to participate in body sculpting contests. She has been nagging me to follow her routine at least once for ages now and it seemed as if today was the day. What followed as an intensive 40 mins of box jumps, burpies, squats and sit-ups. 

I thought I was fit and I stood up to it okay, but by the end I was slightly wrecked. Aside from the different training muscles, it was great to be able to get the mind to do different things to.  I'm a bit tender, but always good to push oneself out the comfort zone and try something else. 

Running together (while trying different styles of training), stride for stride on a life changing ride! - Sean Muller

Stepping out of the comfort zone

This morning instead of my normal Sunday long run I decided to opt for a shorter run with a gym session thrown in. With many of my mates getting injured of late when coming back too soon after a marathon or similar event, I was reminded yet again of the importance of taking a step back and resting more for at least a few weeks (if not 3). 

Having set PBs in both the marathon and then the 5k within 9 days of each other I knew this to be a wise choice. Little did I know what awaited me at the gym however. 

My buddy is a personal trainer and also trains to participate in body sculpting contests. She has been nagging me to follow her routine at least once for ages now and it seemed as if today was the day. What followed as an intensive 40 mins of box jumps, burpies, squats and sit-ups. 

I thought I was fit and I stood up to it okay, but by the end I was slightly wrecked. Aside from the different training muscles, it was great to be able to get the mind to do different things to.  I'm a bit tender, but always good to push oneself out the comfort zone and try something else. 

Running together (while trying different styles of training), stride for stride on a life changing ride! - Sean Muller

Favourite poems

Just thought to share one of my favourite poems that is universally used by many runners and sportsmen alike. May you find as much joy in it as I do.

If

If you can keep your head when all about you

Are losing theirs and blaming it on you;

If you can trust yourself when all men doubt you,

But make allowance for their doubting too:

If you can wait and not be tired by waiting,

Or, being lied about, don't deal in lies,

Or being hated don't give way to hating,

And yet don't look too good, nor talk too wise;

If you can dream---and not make dreams your master;

If you can think---and not make thoughts your aim,

If you can meet with Triumph and Disaster

And treat those two impostors just the same:.

If you can bear to hear the truth you've spoken

Twisted by knaves to make a trap for fools,

Or watch the things you gave your life to, broken,

And stoop and build'em up with worn-out tools;

If you can make one heap of all your winnings

And risk it on one turn of pitch-and-toss,

And lose, and start again at your beginnings,

And never breathe a word about your loss:

If you can force your heart and nerve and sinew

To serve your turn long after they are gone,

And so hold on when there is nothing in you

Except the Will which says to them: "Hold on!"

If you can talk with crowds and keep your virtue,

Or walk with Kings---nor lose the common touch,

If neither foes nor loving friends can hurt you,

If all men count with you, but none too much:

If you can fill the unforgiving minute

With sixty seconds' worth of distance run,

Yours is the Earth and everything that's in it,

And---which is more---you'll be a Man, my son! 

Rudyard Kipling