ParkRun Harare : October

Come and run with us this weekend at the ONLY park run in Harare.

Place: Greenwood Park

Date: 14 and 28 October 2017

Time 5:30am for 6:am

Join us for a fitness filled morning at the park hosted by Fitness Bae in partnership with Steward Health.

  • 5K Run
  • Body Weight Training
  • Stretching

Bring your towel and bottle of water.  Remember to wear something pink for Breast Cancer Awareness Month.

*Please be early, run starts at 6am sharp!*

Admission is Free!

28 October 2017

28 October 2017

Fitness Bae®

 

 

 

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Run 5K For The Fun Of It!

I love October!  Running is much more colourful thanks to the blooming jacaranda trees. The early morning runs are filled with beautiful fresh scents and that’s an additional reason to get up and run!  I’ve been training for my first half marathon and I’m currently on week 12 of 16.  I’ve stopped following the programme on My Nike Coach for this month because just looking at the set distances is making me sick to my stomach.  I don’t think I’m mentally prepared to wake up and run 18K on a random Wednesday morning.  I’m still going to run my half marathon though, but I’m going to do it my way!

I got this brilliant idea of documenting what you plan to do each week and then sharing both what you and don’t get done from one of my favourite fitness bloggers Piper.  You should check out her September and October goals from here.

What I Planned vs What I Did

Monday Run 5K * Ran 5K. It was one tough run considering I had gone out the previous night and left the event at 10pm, only to get to sleep at 11pm, absolute madness! 

Tuesday 50 crunches 50 push ups and 30 minutes Zumba 50 crunches 50 push ups the only problem here was the push ups.  Now that I know how to do them properly they are pretty intense.  I didn’t feel like doing Zumba afterwards so I let that slide.

Wednesday Run 5K Ran 5K It was mostly an uphill run but I smashed it and clocked in my best time and shaved off a whole 15 seconds from Monday’s run.

Thursday 50 crunches 50 push ups50 crunches.  My right shoulder is in pain.  I think I got overzealous on Tuesday morning.  I had to fix a hot water bottle and lie on it throughout the night to ease the pain on my shoulder.

Friday Run 5K * Ran 5K + 30 minutes of Zumba. It was a slow easy run.  I didn’t have any music today, I wanted to enjoy my surroundings.  My shoulder is still in pain but hopefully tomorrow I’ll be feeling much better.  Threw in some Zumba as well, the hunger I felt within an hour!  I gobbled down half an avocado before I left for work.

Saturday 50 crunches 50 push ups * 50 crunches 50 push ups.  I did these first thing in the morning before my body could make any excuses.

Sunday Run 5K * Ran 5K First #JustDoItSunday of the month, I loved it! 

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Image from Pinterest

My highlight for the week was definitely Zumba.  It takes me to a happy place.  I love how my body can do all these various moves and still get to exercise at the same time.  It gets me sweating, way more than I do when I go for a run!  Maybe next week I will do two Zumba sessions instead of one…will see how things go.

How was your exercise week?  What did you get up to and what have you changed on your fitness plan?

Lesson Learnt This Week: Go out for your run at 5:00am if you want to beat running in the sun!

Fitness Bae®

October Challenge

October is going to be one heck of a month!  We are going to be out here running like it’s going out of fashion.  If you took part in the Winter Challenge in June then this challenge will be a breeze.  You can read some of the challenge reviews from here.

When I initiated the winter challenge I told beginners that it would be a once off thing but I knew once they started running they would never stop and that’s exactly what’s going on now!  They are hooked onto running and I love it!

In winter we ran 2K almost everyday.  This side of the world winter mornings are pretty dark so you can imagine how onlookers probably thought we had lost our minds running in the dark cold weather.  However, it paid off and most team members managed to lose or maintain their weight throughout the winter season.

This October we will be running 5K at least three times a week and at most 4 times a week.  I’m proud to say that team Fitness In The Park managed to smash the June Challenge and I know they will surprise October by completing every single run.

Here are a few tips on how to survive the 5K challenge from the members of team Fitness In The Park:

Enjoy the run and ignore the pain, find new routes to run, avoid running soon after a meal and adjust your speed during your run. – M.K

Run at a steady pace that suits you. I had a problem of trying to run to finish as quickly as possible but you burn out real quick!  Running is really all in your mind, don’t give up! – Jeff

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SpreadSheet Credit: Nyasha Chidavaenzi

 

Rules Of The Challenge

  1. Have fun!  Run, jog, sprint, power walk through this but whatever you do; have fun!
  2. Share your run on any social media platform.
  3. Use the #RunWithFitnessBae challenge together with your other favourite fitness hash tags.
  4. Wear pink.  It can be a cap, tshirt, shorts any pink workout gear for Breast Cancer Awareness Month.

I encourage you to take note of your progress.  When October comes to an end I want you to see the difference between your first and last run of October.

Happy running and even when you don’t feel like running remember the saying “Just Do It!”

Fitness Bae®

Fitness Bae Challenge

It’s going to be a fun-filled week ahead!  Get your running shoes out; we are going to get fit or die trying!  I’m sure you remember I announced that Fitness Bae was partnering with Golden Pilsener a few weeks back; you can read about it over here. It’s the final week of the challenge and I am the host.

I love a good challenge, actually I live for challenges and here are some of the reasons why:

  1. Running gets boring, you can do a speed run, a benchmark run, a long run you name it but at some point you need to spice things up and that’s round about the time I challenge myself to try out something new.  Hello Yoga!
  2. A good challenge pushes my limits.  Nothing beats the sense of achievement.  I enjoy people who look at me and think I can’t run, they have no idea what this body is capable of doing when it comes to smashing goals!
  3. To encourage people around me to live their best lives.  Nothing brings me as much satisfaction as watching people achieve their health and fitness goals.  I’m here to motivate and inspire every single day and I never tire of doing it!
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Fitness Bae

I’m challenging you this week to get up and do something!  You can walk, jog or run through this challenge what matters is that you get to the finish line.

This is this week’s challenge please set your reminders!
Wednesday – 20,000 steps
Thursday – 5km run
Friday – 1km and picture of work out gear

If the prizes below don’t motivate you, I have no idea what will!

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The challenge starts tomorrow!  Make sure you use the hash tag #GoldenPilsenerGo4Gold each time you participate.

It’s going to be a blast, better get your gold! Keep it golden.

Fitness Bae®

Turn Up The Music And Go Run!

Music is one of those things that I can live with or without when it comes to running.  It took me losing my pair of earphones some years back to get me used to running without music.  It was actually a blessing in disguise because I had no choice but to run and pay attention to my breathing as well as the rhythm of my pace.  Years later I can choose to take or leave my earphones behind when I go out for my morning runs.  However, one this is certain, when I go out to run for more than 8K I MUST have my earphones otherwise that run taxes every fiber in me.

I asked some of the members of team Fitness In The Park if they run with or without music and this is what they had to say;

I run with music to distract me from the distance I have to run, the pain of running and to not listen to my breathing. – Real

I run without music to avoid being run over by cars.  I run on the right side of the road for visibility but sometimes I have to choose to run from the side of the road with less potholes. – Tatenda

I run with music to praise and worship and also I use songs as encouragement to keep running. When I feel like walking I tell myself to run till the end of the song. – Shingi

I always make sure I create a fire playlist a day before a long run and I usually have one if not all of these tracks on shuffle mode.

  1. Akiliz: Ammara Brown
  2. Alleluya: Roki and ExQ
  3. Bvunza Tinzwe: Killer T
  4. Chekeche: ExQ feauturing Military Touch Movement
  5. Mungandidi: Takura

My favourite track at the moment is Akiliz by Ammara Brown and you should be on the look out for it!  The track was inspired by a lover who was in the habit of using her.  Ammartians already know two singles off the album “Ammartia”; namely Mukoko and Wachu Want.

*Whatever you do when you go out for your run and you have music make sure you are wearing reflective gear.  If you can help it only wear one earphone so that the other ear can still be aware of happening outside your run.*

What does your playlist look like and do you run with or without music?

Fitness Bae®

21K Marathon Training

I’m now on week 9 of my marathon training.  I have been running for the past 3 years and through it all the maximum distance I have run to date is 15K. This year I promised myself that I would run my first 21K marathon and got myself on a marathon training programme on Nike Run Club. It’s a 16 week programme and I’m enjoying each week so far.  The experiences that I have encountered through these weeks are quite interesting. At week 2 I was down with a cough and I couldn’t get to run but I got back on my feet and soldiered on. Below are some of the things I have experienced from this training programme:

  • I get super excited about Speed Runs! However, they really push my body to the limit and I am sweating salt by the time I’m done with my run.
  • I can’t find the words to describe how much a bench mark run will bring you this close to your death bed.  They are super intense and lately I have switched things up so that when I have to run fast I am on an uphill route.
  • Long runs are pretty taxing and should NOT be done during the working week. I felt like death the whole day two weeks ago after running 9K on a Thursday morning.
  • Rest Days are very important; you come back feel more energised and a running pace that even you can’t believe.
  • Music is your friend especially on long runs, my go to artist is Christopher Martin, I now know that Big Deal album like the back of my hand!
  • It’s important to include upper body and core workouts to your programme because it really helps with maintaining your running form. Last month on the #PumpItUpChallenge both upper and lower body workouts were on the programme.
  • Listen to your body.  If you pushed as far as you can go but you can’t complete the assigned distance don’t beat yourself up.  You can always run the remaining distance, power walk through it or complete it another time during the day.  Not all days are the same, some days will be tough.
  • The Nike Coach knows what he or she is talking about.  If it states that today’s run is a recovery run and your pace should be slow by all means do exactly that.  You don’t want to be over eager and then struggle on your next run.
  • Hydrate, hydrate, hydrate. You don’t want to feel thirsty during your runs!

I have 7 more weeks of marathon training to go and the running distances are getting tougher by the day. It was all fun and games when I had to run 2K but now I have to mentally prepare myself for a 17K run on a random day. It’s not easy but it’s totally worth it. After running my 21K marathon believe me I would have officially become a marathon runner and you won’t hear the end of it!

This is the workout I did this morning, you gotta love Hump Day!
6.5K long run (I’ll finish off the remaining 1.5K in the evening)
9 Burpees
10 minutes of stretching

Have you run a 21K Marathon before? If yes, do you have any tips and tricks to share?

Fitness Bae®

September Challenge

 

Hello September!

Thank goodness the skies are clear and the sun is out; that’s every reason to go out and get your fitness on!  This month I have switched things up a notch and replaced our usual skipping with dance and yoga.  I will be letting you in on the benefits of doing these workouts during the course of the month so stay logged on.  In the meantime let’s talk about how September is going to be set up.

Burpee Challenge

You want a toned body but you don’t want to do the work because you think fit bodies drop from the sky?  I’m here to remind you that it doesn’t work like that and you are going to have to push yourself to get the results that you want.  There is no excuse for not taking part in the Burpee Challenge because all you need is yourself and some space to do the workout.

unnamed (2) Here’s why YOU should do burpees:

  • Burpees are awesome because they work your entire body.
  • You can do them in your home, at the gym, in the garden, on holiday; anywhere.
  • Burpees aren’t just great for helping you to lose fat and build muscle; they can actually help to improve the health of your heart and lungs.
  • They burn MEGA calories!

Dance and Yoga Workouts

You can buy a DVD workout, you can watch from YouTube, you can download an application and install it on your phone; you can even just create a power playlist and dance away.  Whatever you have to do, just make sure you get to do 30 minutes of it on the allocated days, you can thank me later.  The idea is to get your body out of your comfort zone.  Over time your body gets used to doing the same thing and boredom creeps in.  That’s why it’s important to spice up your journey so that you stay motivated.

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Running

The challenge would be incomplete without running.  However, this month you will be running less times in a week and each time you go out for a run you will be focusing on different aspects of running and not just going the distance.  Team Fitness In The Park is big on taking part on the #JustDoItSunday run that is hosted by Nike Run Club and it would be great to have you join us on those virtual runs.  Make sure your battery is fully charged the night before you go for a run, you wouldn’t want it to switch off on you during your run.

Prizes

Steward Health is sponsoring fitness related prizes this month so make sure you take part.  I will announce the “challenge day” a day in advance so that you have time to prepare.

Hash Tags

Each time you post your run or workout on social media be sure to use both #StewardHealth and #RunWithFitnessBae

Park Runs

Tomorrow at 6:30am we will be at Greenwood Park, Harare for the first Harare Park Run.  You don’t want to miss this!  This will be an every Saturday do for the month of September so bring the whole family for some fitness fun, the event is free.

Please print the workouts and stick them somewhere you can see them all the time, that way you can feel guilty each time you don’t workout!  Make sure you get enough rest on the prescribed rest days.  Stay hydrated, eat nutritious meals and document your journey so that when the month comes to an end you can see all the goals you smashed; one day at a time.


The first Harare Park Run had 9 runners:

  1. Fitness Bae
  2. Lisa
  3. Fitness Hunk
  4. Fungai
  5. Decision
  6. Archie
  7. Nyasha
  8. Toriro
  9. Percy

2nd Harare Park Run – 16 September 2017

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  1. Tambu
  2. Decision
  3. Fitness Hunk
  4. Fungai
  5. Saimon
  6. Toriro
  7. Fitness Bae
  8. Toby
  9. Rudo
  10. Tafadzwa
  11. Alyssa
  12. Yemurai
  13. Clara
  14. Bertha
  15. Liberty
  16. Lynah
  17. Yemurai
  18. Tapiwa
  19. Rati

3rd Harare Park Run – 23 September 2017

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  1. Chenesai
  2. Munyaradzi
  3. Saimon
  4. Nyasha
  5. Miss Bubbles
  6. Fitness Bae
  7. Tapiwa
  8. Toby
  9. Fitness Hunk
  10. Lisa
  11. Decision
  12. M.K
  13. Fungai
  14. Alisa

4th Harare Park Run – 30 September 2017

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Fitness Bae®