A 5'3 Perspective

Workout Inspiration


Just a few days ago my city was filled with over 40,000 runners, joggers, and walkers – all participating in the Ottawa Race Weekend. With a wide range of race lengths, there really is something for everyone, from a kids 2km race to a full marathon.

Many of my friends participated in the events but something about running with such a large number of people makes me anxious – so I chose to cheer from the sidelines. The energy in the city is incredible during the event and I quickly became disappointed in myself that I let my nerves get the best of me.

On Sunday evening, I was feeling beyond inspired and set out to run a 5km route – which turned into a 10km in a personal best time of 55:38. This was only my second run of that length ever – needless to say I was kicking myself for not entering the Ottawa Race Weekend event.

But, let me give you a bit of background. My father is a runner, has been for more than half of his life. He just finished his 8th marathon this weekend – and his first marathon at age 60 [sorry for outing you dad!] placing 10th in his age category and qualifying once again for the Boston Marathon. Now I know he is my dad which makes me a little biased but you must admit – it is pretty amazing. He has always been my inspiration to run, but running does not come easy to me. One day I will run a half marathon – mark my words – I just don’t know when yet.

Over the past few years I have run distances of 5km fairly consistently but it isn’t often that I push the envelope much farther. I had not been progressing much in my training, and to be honest, I had pretty much given up on running. As many of you know I have recently turned to weight lifting and HIIT for my workouts. I cannot stress how much this type of exercise has helped me. I am in the best shape of my life, I am stronger than ever and I feel great. But what really impressed me was that I could go out, with no “training” and run 10km in quite a respectable time. This just goes to show that my new workout routines are really paying off. So I’d like to share a few ideas with you, in case you were thinking of switching things up at the gym.

My Workouts

I lift weights and do cardio 4 times a week, usually on the same days [that way I get 3 active rest days each week]. My schedule looks something like this:

Monday – TABATA cardio session and upper body weights (routine A).

Tuesday – HIIT run and lower body weights (routine A).

Wednesday – Active rest day [I usually bike to and from work every day and go for walks at night].

Thursday – TABATA cardio session and upper body weights (routine B).

Friday – HIIT run and lower body weights (routine B).

Saturday and Sunday are active rest days.

Sounds easy right? It is. I follow a workout from bodybuiling.com which can be found here. I do not emulate it completely because I try to do what feels best for my body, but at the beginning it is great framework. Make sure you lift heavy weights to see the best results – and NO, you will not look like a body builder just from following this plan so don’t bother worrying about “bulking”. For my TABATA workouts I do 20 seconds of work 10 seconds of rest for a total of 20 minutes. I know it doesn’t sound like much but I dare you to try it.

My go to TABATA work out. Cycle through 1 – 10 four times to complete a 20 minute session.

My advice, start slow and listen to your body. If you miss a day, don’t worry about it, make it up the next day. Once you find a routine that works for you you’ll catch your stride. I am by no means a personal trainer so take my advice with a grain of salt – but I hope you enjoy it!

Author: ellepottsie

I'm a five foot three recent commerce graduate and marketing enthusiast. Recently I've noticed that life is a little different when you're closer to the ground, but maybe that is just my perspective!

4 thoughts on “Workout Inspiration

  1. Great idea to take a journal. Going to do the same. Thanks for inspiration.

  2. Pingback: Healthy Cinnamon Spice Muffins [and an announcement] | A 5'3 Perspective

  3. Pingback: My Half Marathon Experience: What Training for a 21km Race Has Taught Me | A 5'3 Perspective

  4. Pingback: Healthy Cinnamon Spice Muffins [and an announcement]

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