I read some disturbing news yesterday. Well, it was news to me, perhaps you already know if this? Namely that doing too much cardio can apparently have an adverse effect on your body fat composition and, contrary to my life-long held belief, can actually cause you to gain fat! Specifically abdominal/belly fat. WTF?! I hear you cry (if you’re anything like me). Not fair right?

Yes, it seems that the main culprits behind this fallacy of cardio induced fat gain are as follows: overcompensating for your cardio exercise by taking in too many kilojoules; cortisol (that pesky stress hormone, the same one that rears its ugly head in times of stress but also when smoking and drinking, causing one to noticeably put on belly and visceral fat) being released, from stressing the body I guess; and muscle mass being lost in times of lengthy cardio sessions, thus leading to a less efficient metabolism.

Hmm, but what to do if you’re training for a race? And following a program?

Over the last few months (and despite Husband telling me that it’s all in my head) I have noticed a slight change in my body, and now there is a noticeable small roll of belly fat (don’t worry – I am not about to post a before and after shot) where before there was none. I am not being paranoid here, just stating a fact. So, it’s perhaps due to my having turned 30 a few months back, OR, maybe I am a victim of this unfair fat gain due to lots of running? Still doesn’t seem fair, haha.

I would say that maybe I do overcompensate by eating A LOT after training, so maybe something to keep an eye on. I will be also be picking up a few more strength training sessions throughout the week, like I used to, in order to maintain and increase muscle mass and tone, and thus efficiently burn off this belly fat (I hope).

Subsequently, this morning I did a 30 minutes (ish) strength workout instead of a run, which went as follows: 100x skips (not using a rope, just faux-skipping)

                                                            50 x jump lunges whilst alternating bicep curls (with weights)

                                                            50x punchouts with weights

                                                            50x mountain climbers

                                                            50x shoulder presses with weights

                                                            50x side steps (pretending there is a step in the middle)

 

                                                            80x skips

                                                            40x every other move

 

                                                            60x skips

                                                            30x every other move

 

                                                            40x skips

                                                            20x every other move

 

                                                            20x skips

                                                            10x every other move

 

Then back up the ladder, so back to 40/20, then 60/30, then 80/40, and finally, a very tough, 100/50 again.

 

Felt efficient and effective and I hope this helps to strengthen my legs sufficiently in time for the 50km trail race on 7th June.

 

I hope you all have an awesome Wednesday. Tell me, has anyone else noticed weight gain/change in your body, despite doing lots of exercise? What is your favourite strength workout or cross training workout?

So, predictably did NOT do any ab / core work yesterday. BUT, I have received some excellent suggestions for doing so, and will be putting these into practise soon, I hope. I did plan on doing some abs at some point in the evening, but then somehow a long puppy-walk, shopping for toasty warm pyjamas to lounge about in (never to sleep in! You crazy pj-wearing-to-bed-folk you), eating too much dabao (takeaway), and lounging in said toasty pyjamas, all took a precedence. Plus, once those padded/quilted/feels like wearing a doona/duvet/quilt (take your pick depending on your cultural preference) babies were on, there was no way they were coming off to do a few minutes of abs. I would post a picture of these amazing pjs, BUT, I am hoping that Husband is going to get a similar, yet a bit more manly, pair today, fingers crossed that the Chinese's large size fits him (we have trouble getting normal 'larger' size clothes here - we don't know where they buy their clothes?! As there are loads of tall men here!). They are quite comedy, and the most unsexy, unattractive things you could imagine (stay tuned for that pic), but are so warm and so comfy. Sadface that I can't wear them to teach in. Although I do see people out in the early morning walking their dogs whilst wearing them, so maybe this would be ok?

Ok, that's enough pyjama talk yes? On with the post. Not much to report running wise today, as it is a cross-training day for me. I did these workouts: http://hasfit.com/workouts/home/advanced-high-intensity/advanced-workout/ (a 30 minute 'Warrior' workout - a mixture of strength, cardio, plyometric, ABS, and mixed martial arts), and http://hasfit.com/workouts/home/cardio-aerobic/cardio-kickboxing/ (30 minute fun kickboxing workout).

So, got some ab work in, BUT will attempt to get some more in this evening, in between some more cleaning (it is a daily battle here - you clean, the next day it's dusty again, grrrrr), organising some things, practising for that postponed speech, and coaching/teaching some students. Poor Husband has come down with a bad ganmao (cold/flu) so plenty of rest, TLC, and hot toddies for him today. Plus PJS! The healing power of toasty warm pjs hey.

I have never gotten a text from the race organisers before an event before, but yesterday I received this beauty of a precautionary text message, it reads:

"Shanghai International Marathon Organizing Committee: Dear runners, it's five days away from the race. Please make a self-assessment on this rest day. Do u feel well recently? Do u catch a cold or have a fever? Do u keep training regularly? Pls make a final check according to the Eligibility that specifies people unfit to run the race. Caring life is everyone's responsibility."

I am happy to report: yes, no, and YES!  in answer to their caring (worried?) questions.

This is also the only event I've ever entered where you have to have had a proven recent health examination complete with doctor's signatures etc before you can even finalise registering. Has anyone else ever had to get a health certificate before they could participate in a race?

Today is a non-running day. So far I have slept in and lounged around a fair bit, having mentally relegated my cross-training session to after work now, but am hoping it will still happen. Might do a Hasfit workout followed by some yoga and stretching.

Cloudy and cold here today, not a very inspiring Wednesday, hey-ho... As the kind and caring race organisers pointed out yesterday, now only 4 days to go! Bit nervous now...

Yesterday's run = 7km easy recovery pace early morning run, followed by about 45 mins yoga (i.e. stretching).

Today = no running. Will be strength training / cross training. Probably do a bit of kick-boxing, as I find that really fun and reminiscent of going to kickboxing classes about 11 years ago (my good friend and I, at 18 ish years old, were somehow in the 9-10 year old class on a Friday evening - they had some serious moves! Was loads of fun. Yes, we did get up to a whole RED belt! be impressed haha....). Will also try to do some body weight training or maybe some moves with some barbells. Who knows...

Something happened the other day. Was weirdly annoyed and angry in general. At everything. And anyone. Then we ate lunch (amazing buffet of different vegetable dishes and rice at the equivalent of a Chinese fast food place) and hey presto = anger gone. So, apparently, when I am hungry, I am a little angry?? I believe this is coined as 'Hangry' hey.

Does anyone else suffer from Hanger? Is this just a female issue, or do any men suffer from it too? My poor, enduring coach/husband, what he has to go through...

Here's to a wonderful Wednesday! Happy running/training/whatever you're up to!

Ps - This is where I am aching to be this morning, beautiful Lembongan Island: