We all need strong inner muscles to support our endeavours. I’ll go through a small routine every morning in order to follow up the stronger Abs I started to develop in October.
More details soon here. I’ll describe the routine and follow-up on the results.
My goal: stronger abs, stronger upper body, thinner arms and smaller belly and ass !
1 – Abdominal muscles: crush
2 – Biceps and triceps with dumbbell
4- Shoulders and Altoids
5 – Steps
Let’s see how it will go !
And it went South quickly. 1- 50, 2- 0, 3-0, 4-0, 5-0. Not a good start for the first week.
I went swimming on Thursday. 500 meters.
Sunday 7th: I volunteered for Namban Rengo 10K/Half Marathon race. I manned the 5K/15K water station. A lot of fun. Good to be out there and to do sports early in the morning.
I went swimming/walking in water quick often this month late after work. Going home even later.
On November 28, I ran the Tsukuba Marathon, 30th edition. Just like that.
Based on my zero mileage recorded in November, i had no chance of beating my personal best.
So I went for a new strategy: 5 minutes run, 1 minute walk.
The tune was 5-6, 11-12, 17-18, 23-24, 29-30 and so on.
I stay on track till 25 kilometers, than the lack of training forced me to walk till 30K, then I ran again.
I passed the 19.5K cut off time with 30 minutes to spare but the 32K cut off was unexpectedly short with only 4 minutes to spare. Anyway, I was able to finish within the official cut off time of 6 hours. I finished with 5:56 ish. However, as I passed the start line with more the 10 minutes delay, my watch time is 5:45’26”.
5K Splits: 37’19”, 36’14”, 37’27”, 38’40”, 40’46”, 46’37”, 49″11, 42’36”, 16’32”
I also walk to the race, and back and to the office and then home so my total for the day is 50K
The overall plan went OK. I had no specific joint pains, no blisters (thanks to my ample vaseline spreads on both feet). I suffer from sun burns on the neck and face as I didn’t bring my sun lotion.
The race was very well-organized. Some water stations ran of cups but not of water. We had more food then last year, more bananas for slow runners.
I did the Tsukuba marathon. Decision at the last time. 5:46. A good new method.
Swim: Month: 500 m, Year: 24075 m
Run: Month: 92.2 K, Year: 900 K
Vélo: Month 40 K, year: 144 K
Abs: 0 cycles
MMM: 1-50, all 0.