Week 45

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

  • Increased my distance for two days
  • Rest is still important
  • Feel lighter and more energized
  • Have the determination to keep pushing

Came across two articles that spoke about keeping your mental strengths through workouts and I agree with the points.

  • There will be days when you don’t want to come out of bed but you need to remember your goals and slowly get out of bed and put your clothes on and remind yourself why you are doing the challenge. I am doing this challenge to run 100 kms to raise funds for sick children.
  • I need to be consistent in reaching my 100 kms, that’s reaching my goal that is 25 kms per week.
  • Embrace discomfort. There will be days you will feel sore or still sleepy because you didn’t sleep well the night before. There will be days you need to rest because your shin hurts or you banged your toe.
  • Facing the elements, there will be days when it is too hot, and days that will be perfect. I have jogged in hot conditions, cold conditions and the perfect conditions.

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

Week 44

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

This is a very educational video.

My Journey back

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

  • 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.

The Journey Back

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:

  • 4 KM
  • 12 KM
  • 2 mini marathons

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:

  • You keep yourself motivated
  • Doing it for a good cause, this will be my second cause. The first one was raising funds for children with hearing disabilities
  • In touch with nature, especially if you run outdoors
  • Meet different people, there is always that one person who wears a cool costume
  • It is good for the mind, body and heart
  • The happiness you feel after achieving your goals
  • You keep your body moving

Here is the link to my charity page. https://gobigchallenge.org.au/romayne-pavsn

Articles

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

My Journey Back

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

My Journey Back

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

  • Start with warm up and finish with a cooldown.
  • Always stretch after exercising.
  • Never overdo it.
  • Always start slow if you are a newbie. Start with a short walk and jog. As the weeks progress increases, distance and time.
  • Do different activities on different days.
  • Have a recovery day.
  • Never swim with your gym clothes.

The journey back

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.

My Journey back

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/

My Journey back

Week 16

I had an interesting week. Monday went to volunteer and after volunteering, I went into the city to roam around. My favourite chocolate shop closed down because of COVID and many other shops too, walked past empty shops or shops up for lease. It’s heartbreaking to walk past deserted shops. Tuesday was my day of strength training and it didn’t go well. I usually jog for twenty minutes before starting my strength training. When it was cold, I left the house. I started feeling warm and after my twenty minutes of jogging; I started feeling dizzy. Luckily I was near my parents’ house and went there. I felt disoriented and close to fainting, started sweating, but I wasn’t breathless or my heart wasn’t beating rapidly. Since I have had issues with my blood sugar levels before and have an irregular heartbeat, I think it may have been blood sugar or irregular heartbeat. I didn’t do any strength training that day, didn’t want to lift anything heavy. After I arrived home, I went over my day. I drank water, jogged the same paces as the previous week, I slept my normal hours. I wore the same clothes for my jog, nothing heavy. Something must have happened for me to fell faint after twenty minutes of jogging.

On Wednesday went for my strength training, didn’t jog, just walked at a slow pace, and didn’t feel faint when I walked, did my strength training and was okay. Walked back home and was fine. Saturday arrived, and I was going for a thirty-minute jog and strength training. I removed my jacket before jogging and I monitored my breathing and heart rate. I completed my jog and didn’t feel faint, like Tuesday, did my strength training exercise and walked back home and felt fine.

Came across an article on reasons I felt dizzy on Tuesday. I think it was my irregular heartbeat.

Articles

What Causes Dizziness After A Workout? https://www.healthline.com/health/dizzy-after-workout

What causes dizziness after a workout? https://www.medicalnewstoday.com/articles/326851

5 Reasons You May Feel Dizzy During or After a Workout. https://blog.myfitnesspal.com/reasons-you-may-feel-dizzy-during-or-after-a-workout/

My Journey back

Week 15

We had got a big bin to clean our shed over the weekend and on Tuesday I woke up early to go for my strength training at 6:45am; I found a bicycle near the bin. At first, I thought the neighbours may have thrown their bicycles, but I saw a couple scavenging through the bins. They saw me and climbed their bicycles and cycled away. They returned the next day and continued scavenging because the bin looked empty.

It’s annoying when you are going for your walk and someone on the motorbike uses the walk path instead of the road. I had to give them way to pass. Wonder why they used the walk path. They had a whole empty road to ride. I found it dangerous they used the walk path.

 During my morning run and strength training, I carry the most essential things in my little belt, no I don’t carry water. I find it annoying. I drink water at home and go out the door. I forgot to drink water today and felt so dehydrated, but I kept going. Anyway, back to my run belt. 

5 items in my run belt.

             Mobile phone: I carry my phone at all times, and I save my ICE (in case of emergency) number on my phone in case of an emergency. If m battery is running low, I charge it to 50% before leaving. Always charge your phone the night before or when you wake up.

             Identity card: I carry for identity, in case something happens to me or if I am stopped. Haven’t been stopped yet.

             Money: I carry a few coins in my belt in case I’m near the bus stop and have sprained my leg or exhausted, or feel unwell. I can always buy a ticket to go home. Or if you are running with someone and they wish to buy something at the shop. That happened once my aunt passed a mini supermarket and remembered she ran out of honey and wished she had carried money. I bought the honey for her.

             House keys: I carry my house keys. The last thing I want to do is wake my family up before eight or arrive and they have gone.

             Food for long runs: When I did the mini marathon, I packed dates for my run and they were great energy boosters. I packed two and munched on one after 17 kilometers.