Tag Archives: #novemberchallenge

Week 44

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It is the second week of November and my one month challenge of walking/jogging 100 kms to raise money for sick children continued this week.

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

This is a very educational video.

My Journey back

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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.

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

  • Have the strength to keep pushing
  • Completed four days of cardio and have slept well
  • Have to wear lighter clothes because it is getting hot and walking/jogging in the heat isn’t fun. That means I need to start earlier.
  • Sunscreen, sunglasses and more sunscreen
  • Listening to the body, some days you will walk fast, other days you will want to jog and other days you need to take a relaxing walk
  • I know I have to do 5km for five days, so I avoid looking at my GPS too much, some days I have gone over and other days under 5 km. On Wednesday I thought I had done 4 km and walked home when I checked my Fitbit. I had done 3 km. So, I had to walk for another 2 kms.  

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.

My Journey Back

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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

  • Planned my workout
  • I can do 5 km for four days
  • Warm up before starting and stretch after exercise
  • Listen to your body when you have injured yourself
  • Have a rest day
  • Be prepared for the unexpected
  • Drank loads of water

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