Day 16 Sunday Tried out a new warm-up routine. Did brisk walk uphill (a slight gradient only) for 7 mins - was panting slightly. Took long breaths while facing the green hillside. Thankfully, it rained last night and the haze was minimal. Also did some stretching exercises at a nearby park. Spent more than 10 mins. Did a longer warm-up since I have not been following the training plan. This was recommended by a trainer at my previous gym.
I set my watch's stop watch to 0:00 and started running cautiously. Small steps. Slow & steady. Felt heavy maybe becos I drank a packet of cold Milo (chocolate drink) and a mug of plain water before starting out. Felt bloated. Could be PMS too.
OK.. finished the 1st lap (2 mins Run). I did not stop the watch and continued to walk (2 mins Walk) downhill till it turned 4:00. Then, its the 2nd lap. By the 4th lap, I was breathless but I told myself - "Half way mark - you can do it!". So there I went - 5th lap... and then 6th and finally 7th lap. YAY!! 28 mins
Phew!.. after a few stretches (the sun was already burning through the hazy clouds).. and I made my way home.
In addition to the TRAINING PLAN, I feel I need also :
NUTRITION PLAN Breakfast
15 mins before run = 1 glass Soyabean milk (Soyrich's No sugar added or Nesvita's Less sugar+Calcium), 1 or 2 bananas
30 mins after run - Breakfast = 2 slices of toasted wholemeal (High 5 - not sweet & lots of fibre) with 1/2 slice of cheese and shredded carrot or sliced tomato and lots of warm water.
Supplements
Blackmore's Executive B (incl. B12)
Kordel's Calcium & Magnesium Plus
Cartril-S powdered Glucosamine
Bragg's Liquid Amino (supplement a vegetarian diet)
Lunch / Dinner
Fruits - incl. pineapple (for enzyme Bromelain - supposed to be good for joint pains)
Vegetables - raw, blanched & stir-fried (followed by Vege-fruit Enzymes powder to aid digestion)
Rice (brown, where possible), various noodles, wholemeal bread
Protein - fish (esp. on weight training days) & all types of seafood, soya products
Strengthens and stretches the legs, knees, and ankles Stretches the groins, spine, waist, chest and lungs, and shoulders Stimulates abdominal organs Increases stamina
Therapeutic Applications - Anxiety, Backache , Osteoporosis, Fatigue, I ndigestion,...
Benefits Strengthens the abdomen, ankles, thighs, buttocks, and spine
Stretches the groins, hamstrings and calves, shoulders, chest, and spine Improves coordination and sense of balance Helps relieve stress Improves digestion
Tried out a new warm-up routine. Did brisk walk uphill (a slight gradient only) for 7 mins - was panting slightly. Took long breaths while facing the green hillside. Thankfully, it rained last night and the haze was minimal. Also did some stretching exercises at a nearby park. Spent more than 10 mins. Did a longer warm-up since I have not been following the training plan. This was recommended by a trainer at my previous gym.
I set my watch's stop watch to 0:00 and started running cautiously. Small steps. Slow & steady. Felt heavy maybe becos I drank a packet of cold Milo (chocolate drink) and a mug of plain water before starting out. Felt bloated. Could be PMS too.
OK.. finished the 1st lap (2 mins Run). I did not stop the watch and continued to walk (2 mins Walk) downhill till it turned 4:00. Then, its the 2nd lap. By the 4th lap, I was breathless but I told myself - "Half way mark - you can do it!". So there I went - 5th lap... and then 6th and finally 7th lap. YAY!! 28 mins
Phew!.. after a few stretches (the sun was already burning through the hazy clouds).. and I made my way home.
Later, I sat down to analyse my progress. I realised that in a few areas, I was still playing it by ear. Not being very serious about it. Maybe that's the reason I'm constanly tired as discussed in http://crazeefit.blogspot.com/2009/06/shape-night-run-update-2nd-week.html
In addition to the TRAINING PLAN, I feel I need also :
NUTRITION PLAN
Breakfast
Supplements
Lunch / Dinner
- Fruits - incl. pineapple (for enzyme Bromelain - supposed to be good for joint pains)
- Vegetables - raw, blanched & stir-fried (followed by Vege-fruit Enzymes powder to aid digestion)
- Rice (brown, where possible), various noodles, wholemeal bread
- Protein - fish (esp. on weight training days) & all types of seafood, soya products
Snack- Sunflower seeds, nuts (limited amount), Sunmaid raisins (with no sulpur dioxide)
- Nature Valley energy bars (Apple crisps & Pecan - faves)
- Yong Tau Foo (non-fried) in clear soup or with soy sauce & sesame seeds only
- Dim Sum (with fish paste/prawns) - leave out chilly sauce
- Pumpkin, sweet potatoes, yam - steamed
Hydration- Drink more water! - 1 glass of plain water at every meal & snack time
- Young coconut water - no ice, no sugar added
- Liang sui - herbal drink (but not too often as there's sugar pre-added)
REST & RELAXATION PLANWARM-UP PLAN
- Brisk walk to raise heart rate slightly and up the body 7-10 mins
- Stretch hamstrings - 3 times per leg x 10 counts
- Stretch calves - 3 times per leg x 10 counts (remember not to strain Achille's tendons)
- Lunge - 3 times per leg x 10 counts
COOL-DOWN PLANDecided to try some yoga poses instead of just doing the stretching.
Big toe posehttp://www.yogajournal.com/poses/2466
Extended Side Angle posehttp://www.yogajournal.com/poses/749
- Strengthens and stretches the legs, knees, and ankles
- Therapeutic applications - Constipation, Osteoporosis, menstrual discomfort, ...
Chair posehttp://www.yogajournal.com/poses/493Stretches the groins, spine, waist, chest and lungs, and shoulders
Stimulates abdominal organs
Increases stamina
Strengthens the ankles, thighs, calves, and spine
Stretches shoulders and chest
Stimulates the abdominal organs, diaphragm, and heart ....
Half Moon posehttp://www.yogajournal.com/poses/784
Strengthens the abdomen, ankles, thighs, buttocks, and spine
Improves coordination and sense of balance
Helps relieve stress
Improves digestion