Hello! I’ve just signed up to take on Starlight’s GO BIG Challenge – where I’ll be pushing myself to walk, run or roll as far as I can in the month of November to bring happiness to sick kids – and I need your help. I’ve set myself a goal to go as far and raise as much as I can – and you can help me get there by donating to my challenge. Just go to https://gobigchallenge.org.au/romayne-pavsn to chip in today. Thank you for backing me all the way! I’ll keep you updated with how I go!
It is the third week of November and my one month challenge of walking/jogging 100 kms to raise money for sick children continued this week.
If you are interested in donating to my charity, please click. https://gobigchallenge.org.au/romayne-pavsn
Have done 76 kms out of my 100 kms for the month. My week started with a 9 km walk around the city. On Tuesday I did a short walk of 4kms and rested on Wednesday. On Thursday did a 6km walk and completed my week with a 7 km jog on Saturday.
Thought by week three I would feel exhausted because I do cardio for four days. Think taking a break has helped my body recover. Another thing is I have been exercising for a while and my body is used to it.
What have I learnt this week
Came across two articles that spoke about keeping your mental strengths through workouts and I agree with the points.
Article
11 proven ways to build mental strength for better running https://www.runnersworld.com/uk/training/a773966/9-ways-to-boost-your-mental-strength/
9 Ways to Build Mental Toughness for Running https://runninforsweets.com/mental-toughness/#:~:text=9%20Ways%20to%20Build%20Mental%20Toughness%20for%20Running,flexibility%20…%208%20Stay%20consistent%20…%20More%20items
It is the the second week of November and my one month challenge of walking/jogging 100 kms to raise money for sick children countinued this week.
If you are interested in donating to my charity, please click. https://gobigchallenge.org.au/romayne-pavsn
This week I did 26kms. Monday began with a 5 km walk, on Tuesday and Wednesday I did a 6 km walk/jog. On Thursday I walked for 5 kms. I had planned to finish Friday with another 6 km, but I woke up with a sore shin and exhaustion and took the day to recover, I think because on Wednesday I did a hill, and Thursday I did couple of stairs. On Saturday I was okay and did a slow jog of 4 kms. I rested om Sunday.
So in the month of November, I have completed 49 kilometers out of the 100 kms.
Funny thing happened yesterday when I walked home after my jog. A lady at the bus stop asked me for the time and I gave her my kilometer number.
What have I learnt this week
Recovery is important when you feel sore or exhausted
Stretching out is good on recovery days
I did more kilometers this week than last week
I still feel good not exhausted or burned out
Always give someone the correct time or double check your watch
Articlcles
The Importance of Recovery After Exercise https://www.nifs.org/blog/the-importance-of-recovery-after-exercise
10 Tips to Speed Recovery After Exercise https://www.verywellfit.com/ways-to-speed-recovery-after-exercise-3120085
Why recovery is important https://worldfitness.com.au/blogs/health-fitness-blogs/why-recovery-is-important
Videos
Week 43
It is the month of November and my one month challenge of walking/jogging 100 kms to raise money for sick children began this week. https://gobigchallenge.org.au/romayne-pavsn
I did 21.45 km this week and raised $158 dollars for the starlight children foundations. My week started with a tummy ache and I missed my day 1. But felt better on day two and began with a 5km walk. On Friday I jogged/walked for 7km and on Saturday finished my week with a short relaxing walk of 3 km. I took today as my rest day.
What did I learn this week
Articles
What To Do On Rest Days: 5 Best Ways To Stimulate Active Recovery https://betterme.world/articles/what-to-do-on-rest-days/
The 11 dos and don’ts of rest day https://www.exercise.co.uk/learn/the-11-dos-and-donts-of-rest-days/
How to exercise in the heat safely. https://www.weightwatchers.com/us/blog/fitness/exercising-in-the-heat
Video
The tips in this video are helpful in exercising in summer.
Week 41
This week I practiced my 100 km in a one month challenge which will begin in November. I am jogging and walking to raise funds for sick children. So this week I had to come up with a plan on how to do 100 kms in one month. Decided to do 5kms for five kilometres for five days. The last time I did five kilometers every day was when I was way back in my twenties. Remembered every evening I ran five kilometers, but now I have Mondays as my short run days, 5km. Wednesday was medium, not over 15km. Fridays/Saturdays are long run days.
The week began with a five kilometer walk on Monday, on Tuesday I did a walk/jog for another five kilometers, I made sure I stretched after my exercise, repeated my jog/ran again for Wednesday and I thought I will get exhausted but I was fine. On Thursday I walked and out of all things to do I stubbed my toe against the bus pole when I alighted from the bus. I limped home in pain and thank God I didn’t break a nail. Rested my feet. Couldn’t do my last 5 kms on Friday because my toe was still hurting and swollen. Rested on that day. Did 21.3 km instead of 25 km. My toe is much better and on Monday will do it all over again without stubbing my toe.
What I learnt this week
If you would like to donate in my charity, please click the link
Hello! I’ve just signed up to take on Starlight’s GO BIG Challenge – where I’ll be pushing myself to walk, run or roll as far as I can in the month of November to bring happiness to sick kids – and I need your help. I’ve set myself a goal to go as far and raise as much as I can – and you can help me get there by donating to my challenge. Just go to https://gobigchallenge.org.au/romayne-pavsn to chip in today. Thank you for backing me all the way! I’ll keep you updated with how I go!
https://gobigchallenge.org.au/romayne-pavsn
Articles
Running 100km in a Month and How You Can Do It Too https://www.lifefullifestyle.com/single-post/running-100km-in-a-month-and-how-you-can-do-it-too
Things I learned from running 100km per month for 6 months https://www.linkedin.com/pulse/things-i-learned-from-running-100km-per-month-6-luke-williamson
Week 40
Spring has arrived, so have other things. Because of COVID HBF cancelled the fun run for two years. On 21 May 2023 I plan to do my fifth fun run, haven’t decided which distance I should go for. I have done the:
Have signed up for a challenge in November. Plan to do 100 kms to raise funds for sick children. I look forward to this challenge. Going to run and walk during the month of November. Don’t worry will keep you posted.
Love doing fun runs because:
Here is the link to my charity page. https://gobigchallenge.org.au/romayne-pavsn
5 ways a community run can benefit your mind and body. https://www.aia.com.au/en/individual/onelife/move-well/5-ways-a-community-fun-run-can-benefit-your-mind-and-body.html#:~:text=Setting%20the%20goal%20of%20participating,to%20cross%20the%20finish%20line.
The benefits of participating in fun runs. https://costamesacommunityrun.com/the-benefits-of-participating-in-a-fun-run/
9 reasons why you should enter in a fun run. https://www.fitnesseducation.edu.au/blog/personal-training/9-reasons-why-you-should-enter-a-fun-run/#:~:text=What%20are%20the%20best%20reasons%20to%20enter%20a,7%207.%20Social%208%208.%20Accountability%20More%20items
Week 23
Half a year has gone by and I’m glad I have been keeping active for the last six months. Winter has arrived. I left the house after a week of rain and strong winds to run.
I know some people say they run when it rains but I don’t like running in the rain. Here are my reasons.
• My hair puffs up.
• When it rains, it is windy and rain + wet clothes + strong wind = a terrible cough or flu.
• I have to look after my hearing aids. Water and my hearing aids are sworn enemies.
• Running with glasses when it rains is not fun, I cannot see clearly so don’t say run without your glasses.
So, back to running. The clouds’ changing colour is one of the most beautiful sights. The sky was red as I warmed up in the morning. When I started my run, the clouds changed from pink to a light yellow colour. Have you ever flown over the reed or orange sky? It’s beautiful from the plane, that’s why I like the window seat. When I was jogging back home, I saw a little girl standing on the walk path watching me. She was maybe two or three. I smiled and waved to her. I remember one time a little toddler saw me running and ran with me and her mother called her, but she didn’t stop, so I had to stop. Her mother apologized and carried her home. On Wednesday and Thursday, the sun was out, but it was cold. Went for my morning walk,
I agree with the points of the article.
• It keeps your blood flowing.
• Your body warms up when you exercise.
• Avoid gaining winter weight.
Article
Six reasons why working out in winter is essential. https://www.macquariecentre.com.au/blogs/health/6-reasons-why-working-out-in-winter-is-essential
Video
Exercising in winter advice and tips
Week 21
What inspired you to exercise and why did you choose the exercise you are doing? Everyone has a story to share, what had inspired them to exercise reasons could range from losing weight to health problems. Why did you choose yoga or running or kick boxing? Some say to reduce stress, others will say they enjoy boxing? This is my story.
I had completed my studies over fifteen years ago and had gone on a holiday. It was a secured location, and the place had everything. A golf course, a swimming pool, a gym, a little supermarket and a library. You couldn’t leave the location without a driver and travelling on your own was dangerous.
So, keeping myself busy, I started exercising. I hadn’t exercised for over five years. My exercise of choice was running because it is fast. I began my morning with a run, no stretching, no warm up or anything. For an hour, I ran around the neighbourhood, ran up and down the hill. I went to check the pool after my run. The waiter told me I can’t swim in my gym clothes if I didn’t know how to swim. I am a terrible swimmer, but I can swim. Jumped in the warm water with my gym clothes and swam for an hour. Kept myself busy during the day. Went to the library, grabbed a few books to read and watched movies. Couldn’t wait for a good sleep.
I experienced the worst pain in my whole life, my whole body cramped at night from my toes to my head. (The pain started from my toes and slowly went to my head). I was in so much pain didn’t sleep the whole night. I promised myself I won’t put my body in so much pain again, rested for two days, and then went for a walk the following day. I vowed to exercise every year, which I do now. It’s a rollercoaster journey, but I make sure I exercise every year.
What has this experience taught me
Week 19
Winter has arrived early here in Perth. Cold mornings, rain and wintry days ahead. I had flu-like symptoms last week, so I didn’t exercise. I prefer resting when I am under the weather. This week I moved my exercise to warm afternoons instead of chilly mornings. I did loads of walking this week. There are more people on the road. Walked for an hour at a fast pace. Walking has the same benefits as running, jogging, or any other exercise. Weight loss, enhance creativity, sleep.
It was my birthday month, and I had cake. What’s a birthday without cake? Don’t worry; it was a marble cake with no frosting or icing. It’s okay to enjoy cake or cookies or anything sweet. But in moderation. Check for the serving and track your calorie intake. Don’t punish your body by going for a long run to burn the calories or feel guilty the next day. ENJOY YOUR CAKE.
Articles
12 Biggest Benefits of Walking to Improve Your Health, According to Experts. https://www.prevention.com/fitness/a20485587/benefits-from-walking-every-day/
What Are the Benefits of Walking? https://www.healthline.com/health/benefits-of-walking
Video
A great video for walking indoors when it’s cold.
Week 17
I thought last week was an interesting week but no; it wasn’t. This week my dad tested positive for COVID-19 and I was a close contact, despite having a negative result I had to isolate for seven days. Couldn’t leave the house and do my usual out door runs or do weights. So I went on YouTube and downloaded strength and cardio exercise to do at home. My strength training exercise did not involve weights. Used my own body weight. My cardio exercise involved dancing, and I had a good workout.
What did I learn
• I have done weights for months, lifted heavy weights and not once have I pulled a muscle, but when I did home exercise, I pulled a couple of muscles.
• When I go for my jog or do weights, I wear my gym clothes but at home I worked out in my pyjamas, no shoes, just socks, didn’t have to worry about my hair.
• Another great thing about working out at home is, you can wake up late because you don’t have to get dressed to leave the house or worry about rain or anything.
• You don’t have to worry about stopping to let cars pass, or overtake people while running, tripping over a cracked pavement or the sun blocking my eyes.
Articles
31 Advantages and Benefits of Working Out At Home. https://shapelyways.com/benefits-working-out-at-home/
Romayne's Kitchen 