Notes by Nectar

On Sunday the 6th of November I began the week with Week 7 Day 1 of the 10k Runner app:

• Warmup x 5 min
• Run x 20 min
• Cool down x 5 min

I struggled but didn’t stop (oh, how I wanted to) and managed to do it! I ran for 20 minutes non-stop!

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

• Mobilisation exercises
• Walkouts, pushups, squats, airplanes, lunges, etc.
• Cross-trainer x 400 m

As my knees have been sore for the last few days, I began with a low-impact glute circuit:

• Glute bridges x 20
• Knee opening x 10 on each side
• Combined glute bridge/leg extension x 20, alternating 10 on each side
• Side leg raises x 10 on each side
• Rest and repeat

After that, I had some water and moved on to the next group of exercises. I had 6 minutes in which to do as many rounds of the following exercises, no breaks:

• Combined deadlift/press x 10 (10-lb weights)
• Mountain climbers x 20
• Burpees x 10

I managed to do almost three rounds. I think I only had 5 burpees left when the timer hit 6 minutes. I had a break and did the following exercises:

• Chest press x 12 (5 bars)
• Tricep dips x 12
• Rest 30 x and repeat two more times

After some water, I did an abs circuit:

• Low arm crunches x 20
• Straight arm crunches x 20
• Reverse crunches x 20
• Abdominal toe touches x 20

I could really feel that in my abs by the end of the set! After a short break, I moved on to the next group of exercises:

• Lateral pulldown x 12 (7 bars)
• Bicep curls x 12 (10-lb weights)
• Rest 30 s and repeat two more times

I did the same abs circuit again and finished off with some stretches.

On Tuesday I went to the gym for Week 7 Day 2 of the 10k Runner app but someone was using my favourite treadmill. I didn’t think he’d be long so I did three sets of abs while I was waiting:

• Hanging knee raises x 10
• Side bends x 10 on each side (15-lb weight)
• Toe touches x 20

And then I got to use the treadmill:

• Warmup x 5 min
• Run x 20 min
• Cool down x 5 min

I did it again! I ran for 2.5 km without stopping. This is a huge deal for me – considering a year ago I could barely run for 1 minute.

I had another session with Pete on Wednesday morning. I began with a warmup that consisted of stretches and lunges and walkouts and squats and airplanes and finally 400 m on the cross-trainer. I had some water and went back to the cross-trainer for a 4-minute Tabata circuit:

• Sprint x 20 s
• Easy x 10 s
• Repeat for 4 minutes

I had some water and a short rest before doing the next set of exercises:

• Glute bridges x 10
• Knee opening x 10 on each side
• Glute bridge walk x 10, alternating 5 on each side
• Rest and repeat

I had a break and some more water. The next group of exercises was another 4-minute Tabata set:

• Combined side step/shoulder press x 20 s (3-kg weights)
• Rest x 10 s
• Combined knee raise/torso twist x 20 s (on one side)
• Rest x 10 s
• Combined reverse lunge/forward kick x 20 s (alternating)
• Rest x 10 s
• Combined knee raise/torso twist x 20 s (other side)
• Rest x 10 s
• Repeat

I did a 4-minute abs circuit after that:

• Mountain climbers x 30 s
• Side crunch/leg raise x 30 s (on one side)
• Crab raise x 30 s
• Side crunch/leg raise x 30 s (other side)
• Repeat

After some more water, I did the next group of exercises:

• Knee-strengthening exercise x 10 on each side (resistance bands)
• Semi-squat/press x 20 (10-lb weights)
• Cross-trainer x 400 m
• Repeat two more times, no breaks

I was exhausted after that. I did the same abs circuit as before followed by some stretches and was done for the day.

I had intended to go back to the gym on Thursday for Week 7 Day 3, but was rather hungover when I woke up. I didn’t work out again over the weekend either. This is exactly the stage I got to back in March when I was running regularly (although it took me longer to get to Week 7), and after the 20-minute run I couldn’t motivate myself to go further. I hope that doesn’t happen again…

Distance covered? 6 km.

Low point of the week? Being too hungover/lazy on Thursday to Saturday to do very much. I was also feeling very blah and sorry for myself – not a good combination.

High point of the week? I ran for 20 minutes! Twice!

Weight loss? I’m on the verge of giving up.

Read more updates here.