Notes by Nectar

I began the week with Week 4 Day 1 of the 10k Runner app, but I really struggled:

• Warmup x 5 min
• Run x 3 min
• Walk x 2 min
• Run x 4 min
• Walk x 3 min
• Run x 4 min
• Walk x 3 min
• Run x 3 min
• Walk x 2 min
• Cool down x 5 min

Ugh, it was awful.

I had a session with Pete on Monday morning. I began with 1 km on the treadmill:

• Walk x 100 m
• Run x 400 m
• Walk x 100 m
• Run x 400 m

As I was doing my stretches, Pete said I’d be lifting weights in the session. I had some water and did the first circuit:

• Romanian deadlift x 12 (20-lb weights)
• Leg extension x 12

I did three sets of that circuit followed by an abs circuit:

• Lower ab lift x 10
• Elbow to knee crunches x 10 on each side
• Crunches (with arms overhead) x 10

The second weights circuit consisted of:

• Chest press x 12
• Bicep curl x 12 (10-lb weights, I think?)

I did three sets of that and repeated the same abs circuit as before. I always find the upper body exercises really tough.

The next two exercises were:

• Goblet squat x 12 (20-lb weight)
• Hamstring curl x 12

After three sets, I did the same abs circuit as before. And then it was my last weights circuit:

• Lateral pulldown x 12
• Tricep extension x 12 (15-lb weight)

Phew – I was done! I did some stretches and went home.

I was sore the next morning – especially around my shoulders and hamstrings. I didn’t go to the gym as we were taking the kids to the pool (that’s exercise too!).

I had another session with Pete on Wednesday morning. I warmed up with a 1 km walk/run on the treadmill:

• Walk x 100 m
• Run x 400 m
• Walk x 100 m
• Run x 400 m

I did some stretches and began with a Tabata set, using the ladder:

• Step through x 20 s
• Rest x 10 s
• Bunny hops x 20 s
• Rest x 10 s
• Side steps x 20 s
• Rest x 10 s
• Stepping in/out x 20 s
• Rest x 10 s
• Repeat

I had some water and a 1-minute rest. The next set was a kettlebell set and it was tough:

• Kettlebell (8 kg) swings x 3
• Combined squat/upright row x 2
• Shoulder press x 1
• Repeat 5 more times, no breaks
• Treadmill x 200 metres at 8.2 km/h
• Repeat all of the above 2 more times, no breaks

So, basically it’s six sets of the kettlebell circuit followed by a short run repeated three times. It’s horrible. I had some water and tried to catch my breath while Pete told me about the next circuit:

• Split squats x 10
• Mountain climbers x 20
• V-sit elbow to knee x 20

For the split squats, the starting position is with my feet together, I jump into a squat position and touch the floor with one hand and then jump back to the starting position. I then repeat the jump, squat and touch the floor with the other hand. For the V-sit elbow to knee, the starting position is with my arms crossed over my chest and my hands on the opposite shoulders, leaning back a little with my knees bent. I then bring one knee in and touch it with the opposite elbow and then go back to the starting position and repeat on the other side.

I could feel my abs working in all the exercises I’d done. I had a water break and moved on to the final circuit:

• Cross-trainer x 10 kcal (just over 1 minute)
• Combined front raise/side raise x 8/6/6 (3-kg weights)
• Repeat two more times, no breaks

On the cross-trainer, I had to burn 10 calories – however long it took me. For the front and side raises, I used the 3-kg weights because the 5-lb weights at the gym have finally fallen apart. I did 8 reps in the first set and 6 in the second and third sets.

I did some stretches after that and was done for the day.

I didn’t work out again in the week or over the weekend – my brother and sister left with their kids on Thursday evening. My parents and I spent the next two days in a daze – like the aftermath of a hurricane!

Total distance covered this week? 5.04 km (including the warmups during my session with Pete).

Low point of the week? Only doing three workouts – and still eating a lot!

High point of the week? Running after my nephews – that must have burned a few calories!

Weight loss? Up and down like a yo-yo.

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