Notes by Nectar

On Sunday the 16th of October I began the week with Week 5 Day 1 of the 10k Runner app:

• Warmup x 5 min
• Run x 5 min
• Walk x 3 min
• Run x 6 min
• Walk x 3 min
• Run x 5 min
• Cool down x 5 min

I managed to do it!

I had a session with Pete on Monday morning. I began with a warmup which consisted of:

• Mobilisation exercises
• Pushups, squats, airplanes, etc.
• Cross-trainer x 400 m

Pete told me I’d be lifting weights – not very heavy weights – and I would definitely be feeling it the day after! The first group of exercises consisted of:

• Tricep extensions x 12
• Chest press x 12
• Rest x 40 s and repeat two more times

I had some water and did the second group of exercises:

• Leg extension x 12
• Romanian deadlift x 12 (20-lb weights)
• Rest x 40 s and repeat two more times

I had some more water and moved on to the next group of exercises:

• Bicep curls x 12 (10-lb weights)
• Lateral pulldown x 12
• Rest x 40 s and repeat two more times

The fourth group of exercises consisted of:

• Hamstring curl x 12
• Front squat x 12 (15-lb weights)
• Rest x 40 s and repeat two more times

I thought that would be it, but there was one more group of exercises:

• Upright row x 12
• Shoulder press x 12 (3-kg weights)
• Rest x 40 s and repeat two more times

My arms and shoulders had had enough by the end of that last set. I did some stretches after that and went home.

I went back to the gym for Week 5 Day 2 of the 10k Runner app:

• Warmup x 5 min
• Run x 5 min
• Walk x 3 min
• Run x 8 min
• Walk x 5 min
• Run x 5 min
• Cool down x 5 min

And I managed to do it! I struggled during the last 5-minute run but kept telling myself that if I could run for 8 minutes, I could definitely do 5 minutes.

I had another session with Pete on Wednesday morning – it was a tough one. I began with a warmup that consisted of:

• Lunges x 5 on each side
• Walkouts x 8
• Dynamic lunges x 5 on each side
• Quick feet (stepping out/in) x 30 s
• Stance swivel x 30 s
• Run on the spot x 30 s

There might have been more but I’ve forgotten! I had some water and did the first group of exercises:

• Scissor jumps x 10 s
• Jumping jacks x 10 s
• Squat jumps x 10 s
• Burpee/lateral shuffle x 6
• Medicine ball squat/throw x 12
• Rest x 30 s
• Repeat two more times
• Rest x 1 min

I had some water in that 1-minute break and towelled off the sweat. The second group of exercises consisted of:

• Bulgarian squats x 8 on each side (3-kg medicine ball)
• Front squat x 12 (10-lb weights)
• Pushups x 12
• Combined plank/shoulder tap x 20
• Rest x 30 s
• Repeat two more times
• Rest x 1 min

I had some more water in the 1-minute rest and moved on to the next group of exercises:

• Shoulder press x 10 (3-kg weights)
• Low row x 10 (5 bars)
• High knees with resistance bands x 30 s
• Mountain climbers x 30 s
• Rest x 30 s
• Repeat two more times
• Rest x 1 min

I had had enough by this point but there was one more group of exercises to get through:

• Deadlift x 10 (20-lb weights)
• Snatch x 6 on each side (10-lb weight)
• Butterfly situps x 10 (3-kg medicine ball)
• Rest x 30 s and repeat one more time

I did some stretches after that and was done.

I went back to the gym for Week 5 Day 3 of the 10k Runner app:

• Warmup x 5 min
• Run x 8 min
• Walk x 5 min
• Run x 8 min
• Cool down x 5 min

And I managed to do it!

On Friday morning I went to a yoga brunch at the XVA Hotel in Al Bastikiya. I’d been on a weekend yoga retreat in June with the same teacher, and she’s now organising yoga brunches. Eight of us (all women) had a 10am class on the shaded rooftop – and it was lovely! The weather has finally started to cool down and there was a lovely breeze up there. After the class we went down to the Courtyard Cafe where our pre-ordered breakfast was waiting for us. There was tea, coffee, fresh orange juice, labneh, pancakes, fruit platters and eggs – poached, fried, scrambled, boiled. It was a great start to the day and weekend and I’d definitely do it again…

Distance covered? 9.63 km.

Low point of the week? I ate and drank a lot over the weekend. Also, my brother and his family are visiting so we’ve been eating out every night…

High point of the week? I made it to the gym five times again and went to a yoga class!

Weight loss? I’ve been working out five times a week for the last five weeks and have still managed to put on weight. I dread to think what my weight would be if I wasn’t working out!

Read more updates here.