Last recovery day! Bring on (R)Oc(k)tober :)

Hellooo folks!

What a beautiful day it is in Germany! The sun is shining, the birds are twittering away and I  just feel at total ease with myself today - had a good sleep and a lovely breakfast and let this day slowly unfold.
I'll go for a power walk later and then study at the uni library - got an exam lined up for 8 October, so I should train my brain cells as well ;)
In general I feel much more content lately...maybe I am tricking myself, but I doubt it...I just know that it has to do with how I eat and how active I am...and as long as I do well in both I am the typical happy marshmallow :)
Since I am still having my recovery time I am not too busy at the moment, but that doesn't mean I have to be lazy, right?! :)
Yesterday I went for another power walk (as I did the day before) and I can tell how grateful my body is for the fresh air, being active and just enjoying nature...I am such a forest child...I love to hide under trees, breathe in the scent of wet forest soil, touch the leaves as I walk past bushes and feel the soft ground under my feet...I am such a hippie at heart! ;)
I told myself that I am not allowed any workout for September anymore until I am completely fine...my flu is gone, no sore throat, no headaches, no fever, no feeling sick, no snot and slime in my entire head, hahaha...I feel healthy again...what a joy that can be!
So yes...bring on (R)Oc(k)tober! It's time to get busy and serious again...so much to do still!
My next run is schedule for October 21st - so I got roughly 3 weeks to get back into shape...not easy, but definitely possible...my only challenge: Taking things slowly at the beginning - my boyfriend already warned me, haha...he just knows me too well :)

He'll start with his triathlon training tomorrow, and I'll start with mine...I got a couple new plans ahead, but more later :) So for now my plan is: My 30-day-workout (more details in a bit) which I have to be doing every day for about 20-30 minutes, then I schedule 3 runs a week, a 'shorter' one, starting around 5k and then increasing this one for 10% each week. This run will be run in 'race speed', so my best possible time. Then once a week I will have an interval session, always a must!

That means that I'll work in some suicide drills, normal sprints and not too much of a distance...it's really about increasing the speed and the strength connected to that. I am really excited about that even though I absolutely loathe sprints...really...but I keep reminding myself that the human body is naturally made for running...so I am just serving nature, right?! ;)
In the new semester I rearranged my working schedule so that means I don't have to work Sundays anymore, yessir! So my long runs will take place on Sundays...which means: I can sleep in, get a good breakfast, wait a bit and then off I go. That way I've got something to look forward to each week...nothing like a lazy Sunday morning and then continuing with a slow, long run! Mhmm, can't wait!
In addition to that I'll squeeze in another cardio session each week, sometimes swimming, sometimes cycling (e.g. around the lake) and then hopefully dancing again! A friend of mine does hip hop dancing with the university sport department and I know that classes will start again in October...maybe I can get it in my schedule...an entertaining way to keep fit - I miss dancing, so hopefull that works! Yip, yip...as you can see: Loads of activity! :) ~Happy dance~

And I'll try to reduce certain foods...I am sure I am already going on people's nerves with all this, but I can notice how my body loves this change...and I am not letting him down :) My weakness are chipsies (crisps)...these things...ahhhh..I am fine without all sorts of fastfood, even chocolate I learnt to replace with the real dark one (with over 70% of cocoa), but chipsies?! Uh boy, toughie for me! But I must say: I never ate healthier than I do now! Whole grains, veggies, fruits, lots of protein and no bad fats...yessir!

So talking about my workout! We all know Jillian Michaels, do we? The hardcore lady from the States who has been quite big herself at a certain stage, but totally re-shaped and looks fab right now! I am a total YouTube-addict and found out about her 30-day-shred-programme - some people might not find this workout 'enough' or whatever, but I think every person in the world can squeeze in about 20-30 minutes each day to train the body to become stronger, fitter and healthier, right? Trust me, eventually your body will thank you...I don't want to realise with 70 that I should have changed things. "Live life that you don't have to regret!"

Jillian Michaels - She's in amazing shape!

So how does this work?! The 30 day shred consists out of 3 levels, each level has to be done for 10 days (you are allowed to move on to the next level if you get bored and aren't challenged enough or simply use heavier weights) - The workout is divided into 'beginner level' and 'advanced level' - meaning that you can check how fit you are and feel and adjust your workout to it. 
The trick is to stick to it every day, when you train in some other way you are allowed to skip a day of course, but I did this workout before and noticed the best changes when I stuck to it daily, plus your mindset changes accordingly and you realise your body WANTS to stick to it daily...Level 1 seems extreme at the first glance, but once you reach Day 10 you are glad to continue on a tougher level, Level 2 I hated because you have to work your arms a lot, plus tons of planks and core-exercise (which is SO good and necessary), but I
dislike it anyways, haha ;) And level 3...it's a combination of it all...it's lovely! And in 20 minutes I sweat more than I do when I run, it makes you feel alive - so in addition to my running training I'll do this workout - 30 days, and then starting from the beginning, just with heavier weights and hopefully one day: Proper push-ups...not the girly ones O_o (yes, my arms are a joke...!) Bring it on, I am ready!

So for everyone who is interested in these videos here are the links to Jillian Michaels 30-day-shred (Bless free YT-stuff!):

1) Level 1

2) Level 2

3) Level 3


Get it started! Trust me, it's very addictive :) You won't regret it...you will feel a change already after a couple of days!

So tomorrow it'll all start over! Getting some good sleep, breakfast, doing the workout, going to uni getting my stuff done, studying, going for my first run in 3 weeks (oh boy!) and then meeting with my ESN-people tomorrow night...starting the October with a bang. If I am able to get up early I might even do my run in the morning...the air is so fantastic lately, it would be a waste...unfortunately it gets dark too quickly these days and that means running late won't happen in the forests...and I hate running on streets, blah! ;)

Fortunately the weather is getting 'worse' - worse meaning 'Good for running' - it's not hot anymore, it's cloudy often, it rains every now and then...I adore this weather for running :) Mhmmm! So bring on the autumn-fun...I'll also invest into my first running watch...haha, I feel like such a sporty nerd, I suck when it comes to technology, but my Mr. A has this Nike's sport band and it gives me just what I need for a workout: Distance, heart rate, speed etc. and not all these little knick-knacks I wouldn't understand anyway - and leave me alone with all the GPS stuff-new-and-modern-technology...really...I don't get lost anyways: I just explore :D Waiting for my salary has never been so irritating...then I have to get my proper gait analysis and my new shoes :) I never thought that I could get excited about buying sports stuff...my old trainers would be SO proud, hahaha :)                    As some of you might already know: I am quite mental at times...and at the beginning of the year when the running business took over I said to myself "This year I'll run my first half marathon"...yes, good, you need goals...but I didn't know back then that 21k are quite a tough business...so in my lazy state throughout the year I just said "Nah, I just do it next year"...haha, oh boy did I know my stubornness!
2 days ago I read this amazing blog of a Dutch girl who started running and did TWO (!) marathons in her first running year, one of them in the Alpines...like seriously?! And she managed it! This is mental and so inspiring...so my competitive mind can't just turn around and walk back from that...I abused the internet and found a half-marathon on my birthday this year (December 9th) - it's called "Siebengebirgshalbmarathon" which is in the mountains about 3 hours South of where I live right now...it is described as one of the most beautiful half-marathons in Germany (scenic-wise) and I already know it's mainly forest trails, yay, yay, yay! So I thought: "Why not give yourself a lovely birthday present?" - What could be better than setting a goal, working for it and achieving it on your birthday?! And one day I can tell my kiddos "You know, when mommy turned 27 she aced this half-marathon in the mountains!" - I want to be a good role-model, and even if you guys might think this is a crazy thought to have it motivates me unbelievably much :) And since I like to share good stuff I immediately thought of my better half and asked Mr. A. if he would like to join...I knew already that I've got the best boyfriend in the world...but his excitement (I hope it wasn't faked, haha) was amazing! He loves the mountains and went snowboarding before and he seems really thrilled to be doing it together.
He is way faster than I am and already did a half-marathon before, but he wants to 'do it together' - I am not so sure I would want him to 'wait up for me', this is something amazing to experience...I told him he should run in his race speed, even if it means he'll arrive an hour earlier at the finish line...but I guess he's at least as stubborn sometimes ;) 
As soon as I get my salary I'll book it for us! And then...less than 10 weeks to train...oh shit, what did I get myself into?! Hahaha ;) We'll book a hotel for the night from Saturday to Sunday and drive to 'Bad Honnef' (the town) beforehand to explore a bit. Just another couple-getaway for the weekend...we're so used to it by now :) The run is at 9am in the morning and UNFORTUNATELY there is a chance that it might get cancelled due to snow (yes, it snows in the mountains, haha) - but hopefully not...it would suck if you have trained real hard just to find out that it won't take place.

More info about that soon! It's time for me to get out and about...this sun is calling my name! I belong out there...mhmmm :) You all must have a lovely Sunday - tomorrow a new week and a new month start...is there a better way to get motivated?!
My running shoes are eagerly waiting, my yoga mat sits in the shelf anticipatingly smiling at me and my weights get excited about me touching them again, haha ;) 
By the way: I love this sign! Especially for someone who is in a long distance relationship it is even more hilarious! People who are in a same situation can relate, hahaha, totally made me laugh out loud! Okidoki - off I go! Stay tuned and keep moving, your Janners!

Stay strong under the pressures of this world.

Hello world out there!

Yes, yes, yes - I know...it's been such a long time since my last post, but I was just superbusy...and I must admit: Also quite lazy when it came to the writing part...but that's really it - when it comes to the running I've been busier than I've ever been in my life - and I am quite proud of what I have achieved up until this point. Though I must admit: I could do much better...but I'd rather say this than say "I wish I had tried in the first place" - I did try, and I succeeded, just not as well as I thought I could - but I know that there's potential!

Since I started my first run at the end of April this year I have done another 4 runs and the next one is lined up for next month as well. So far I've done one each month - just as I planned in April, except for September. I planned to do one at the end, but I fell sick 1.5 weeks ago when I was with my boyfriend and now I am still recovering...and as we all know: No sports when you're sick :( 

It bugs me to no end, but the only time I did workout when I was sick, my heart muscle inflammed and due to that it reached a size that my cardiologist didn't like at all...so since then I am very particularly careful when it comes to that. So I'll give myself some time off this week, but will mentally prepare for a couple good workouts! I've been eating amazingly well in the past months and already feel a change, energy-wise, body-wise and just overall :)

My plan for next year is to take part in my first duathlon! No worries, my half-marathon plans are still in the making, but I haven't pushed myself far enough, yet. I'd like to get to a good 10k-time, which means being able to make it in about 50 minutes, maybe even down to 45 IF possible (phew, toughie here!) and then I'll sign up for the half-marathon. I got the idea for a duathlon when I went to see my boyfriend's roommate Miss H. compete in the London Triathlon this year.

Hell yeah, what an event! So inspiring, so motivating...the unbelievable performances of all the athletes! Nothing better for a sports-hungry heart. But I absolutely loathe swimming, don't get me wrong, it's fantastic cardio, I actually DO it, but I hate being underwater...I hate diving...and I am terrified of drowning...really...a lot has to happen before I volunteer to train for that :( I know, blimey!
But I love cycling and running...so badabing: Duathlon! Turns out that London also offers the biggest duathlon in the world, in one of my favourite places in London: Richmond Park! So I've got a goal, I've got a plan and I've got a body to get in shape as well :) 

I might do the "Challenge Duathlon" which means 10k running, 20k cycling and another 5k running...or the "Classic Duathlon", which means 10k running, 40k cycling and then 5k running...they both seem great, but I have to work on my cycling...I just want to work towards another goal, constantly challenge myself...I owe this to myself, to my body. Being healthy and fit is the one goal I have to stick to every day to achieve it - I even started to irritate my boyfriend ;)
But figures he will participate in next year's London Triathlon (again! He already took part in 2010 :) - Olympic distance!
So very proud of him, yipieh! This means that we can both encourage and motivate each other to be active, healthy and turn into strong beings, who love to feel the high of a good workout! 

I am struggling a lot with being sensible and not being too tempted to train just because my body screams at me to do so...honestly...who would have thought?! My body keeps telling me these days "You are fat, you are lazy, get your ass up, get going, MOVE, DO things, be active" - I've been good to my body lately...lots of workouts, lots of running, but when you fall sick, there's nothing you can do!
I'll catch up on my past runs in the next posts because now I've got the time and then I'll update you on everything else as soon as I can train properly again.
 

The runs I took part in this year were:

1) Campuslauf in Dortmund (5k) in May
2) University Run in Bochum (5,5k) in June
3) British 10k in London (10k) in July
4) Women's Run in Cologne (8k) in August

So as you can see: It's not just about running, but also combining it with my passion to travel...I love to explore different trails in different cities, it keeps the running exciting and interesting.
Yes, as of now: Life is amazing! Life is rewarding! But you have to add your part - living each moment with all you've got :)

I know this post didn't include too many interesting and exciting things - but this blog keeps me motivated and it's nice to share little achievements with the world out there to help you understand that it doesn't take much to change... - Yes, people do say "The first step is the hardest" - it's such a cliché, but it's true - once you've got yourself into a new habit, learnt a new routine...and your body and mind recognise at the same time that there is a change happening inside and outside of you, you will start sticking to it.
A dedication you will always end up in a Win:Win situation with...! You owe this to yourself, and to your body...I have started to make this change and feel more alive and better than ever - I am nowhere near where I want to be, but I am definitely a huge leap closer than I was at the beginning of the year :) Good night to you all,
your Janners X X X