Back to the Basic Fundamentals

Type: Cardio/Core
3pm, home

Yes yes, I know that “basic” and “fundamentals” in the same sentence is an oxymoron. But I couldn’t resist the 1980s Japanese game lingo (like “All your base are belong to us”).

I took a few days to rest and work on my core. In fact, today my first run around in a week. Not very “Wah” I know but the drop off was quite steep. It’s harder to breathe and my leaden legs refuse to move.

Regardless, it’s one step in a long road to full on exercise routines again. 

Exercises for the day

Cardio:

1. Run (2.3km; 12.23min)

Core:

1. 3 sets X Torso twists (20 X)
2. 3 sets X Draw-in crunches on exercise ball (20 X)
3. 3 sets X Supine bridges (30 sec)
4. 3 sets X Lower abs (15 X)

Striding (in)bounds

Type: Cardio & light full-body workouts
When: 1.30pm, overcast

“Dude, you’ve got to learn how to stride, man. ‘Cause it’s like weight-lifting; you got to do it with correct form. Otherwise it’ll mess you up. In fact good form helps you.” Sound advice after I’ve confided that I ran 2km at 18 minutes – an eternity to him.

This lady’s got a good stride

According to the article Hitting your running stride over at Dummies.com, good form is when you:

“…land lightly on the heel, with the lead leg just slightly bent at the knee (the best method to absorb shock), immediately roll up to the forefoot or toes, and push off powerfully into the next stride.” 

And why are running strides so important? Apparently it helps to “improve leg speed, flexibility and coordination, and running economy” (runquick.com) and doing it right prevents your legs from absorbing too much shock which might injure them.

Since that conversation, I’ve learnt to stride by running on the threadmill (5 min at 12 speed). Just pick a speed that’s comfortable and practise your running stride. And I’ve seen gains in my running time.

Exercises for the day

1. 4 sets X Sumo squats to shoulder presses (12 X 12.5kg ea)
2. 4 sets X Russian twists (15 X on exercise ball)
3. 4 sets X Shoulder shrugs (15 X 12.5kg ea)
4. 1 set X Jumping jacks (40 X)
5. Run (2.5km X 12.18 min) [up by 18 sec!]

Cardio Routine

Type: Cardio
When: 3pm, under the sun and white cloud chariots

God I hate running. It’s so mindless to put one foot infront of the other, and it’s hard too! A short jog around my estate wipes me out.

But it’s hard to deny the benefits of running: losing weight; improved cardiovascular health; slowing down the aging process; and being happier and feeling less stressed. Although you won’t know it from looking at Homer’s mug below.

There’s truth in the benefits list. I do feel a lot “lighter" (not just literally) and I focus better...after a short nap.

Because I’m a sucker for pain, I find that running isn’t enough. So I’ve added two full-body and core exercises to supplement this cardio workout. Has anyone out there tried something like this?

Exercise Plan

1. 1 set X Jumping jacks (40 X)
2. 4 sets X Deadlifts to shoulder presses (12 X 12.5kg)
3. 4 sets X Crunches with legs tucked in (15 X)
4. Run (2.5km X 12.36 min)