untill we bleed

You know summer is over if it’s dark when you leave in the morning and when you return after the sun has set.

Bye bye summer days…

Still there are perks, like night running… is it me, or does it feel faster? Probably me… Still, it is fun to ninja around your neighborhood in stealth mode, surprising people as you slink by.

Didn’t hear me coming, did ya!?! … Oh, I see, headphones…

The plan: ninja stealth run. That means quite. I recommend not wearing full ninja gear.




The sun may set, but it will rise again in the morning.

The plan: fast and short interval sprints today! Three sets of 10 reps. Each rep is 15 seconds fast sprints with 15 seconds to rest. Keep up the pace and enjoy!

on fire

There is something in the crisp chilled air today – the smell of hot sausage rolls baking in the oven. Unfortunately, not my oven. Even worse, in an undefined oven.

Either bakers of the Britain have decided today be pigs in blankets day, or someone is following me around wafting the scent in my general direction.

The further thought, distubingly, occurs that I smell like saus-in-a-roll, but that just raises too many questions

The plan: Sprints. Just that. 8 x one minute reps. You know the drill.

Out of here!


fivefingers … fivetoes, no?

these are my new Vibram Bikila fivetoes (10 toes total, I did the math) heavily subsidized by gift vouchers received 4 years ago for my ehum-th birthday (thank you, guys!).

First shop impressions: not so easy to get on. My poor toes are used to being crammed into climbing shoes small enough to make them curl under. Took 5 minutes to find my little toe hiding behind its neighbor.

Once on, how cool can you get? These rock like pebbles in the surf! After a run on the ‘mill (‘are you tying to get a work out in?’) I was politely asked if I would take them.

Excited for a test run later today, yay!

The plan: Test run shiny new Bikila! Then, HIIT: 4 rounds of the following 5 exercises, 10 seconds rest and 50 seconds work:

  • Single leg push up (alternate legs)
  • High knees skipping
  • Half medicine ball burpees
  • High knees skipping
  • Medicine ball goblet squats



Today let’s be light on our feet and sprint it out! 8 sets of 1 minute sprints (as always I do mean sprints). 1 minute recovery in between.

Funny how the minute recovery goes so fast compared to the sprint! Must be the law of relativity… The faster you sprint, the slower your timer appears to count down the seconds!

warm and cosy

The majority of my workout gear is in some state of disrepair. Nonfunctional holes being the top offender, although they do provide extra ventilation. Some clothes even I am too embarrassed to wear out… almost. It is of course my own fault since my wardrobe blends together; example, yoga tights are not designed to be up crags. Getting dressed is definitely a lucky dip.

I haven’t brought new gear in ages, so you can imagine how excited I was to try out my new running arm warmers yesterday. I brought them on a whim after seeing them on special offer. If like me you tend to overheat on cool to chilly runs when wearing a long sleeve top or jumper but suffer from cold/numb hands if you don’t, these bad boys are for you! My body stayed at a v.comfy temp without over heating and my hands and arms were warm and cosy! Need to try then a few more times, but so far so good! Doubt they will stay exclusive to running either… oh well, at least they were not expensive!

Speaking of warm and cosy, let’s heat things up a notch!

The plan: HIIT! 4 rounds of 5 exercises. Set your intervals for 10 seconds rest, 50 seconds work. That makes it a 5, 15… no… 20 minutes workout! Try these exercises on:

  • Diving monkeys
  • Medicine ball jump lunge and twist
  • Reverse push ups
  • 1-2-3 low squat and 180 degree half burpee (do a three pulse low squat, put your hands on the ground and jump back into a plank, jump back and into a squat and jump 180 degrees around. Repeat alternating the direction you jump…. carry a medicine ball if you want more challenge!)
  • Medicine ball toe touch

Make sure you are nice and warmed up to start with a lovely relaxing cool down to finish.