Done today :
DD : 30 Plank Walk-Outs, EC
My arms challenge : day 10, 5 Zottman curls, 4 kg dumbbells, 6 sets/25’’rest

Walking : 4,5 km
The Long Run : day 24, 1 min run, 1 min walk, 5 sets (83 - 84 - 84 - 83 - 82 steps during tje run, and 1,3 km for the run + walk)

Combat HIIT : Day 10, L3, no rest

November challenge : 36 side bends, repeat twice morning & evening

Redline , I have a question about my arms challenge. My triceps were aching after the first day, but now I just "feel" them and the muscles which are sore are those between my shoulder blades and my spine. Do I do something wrong or is this soreness normal ?

Well, the fact your triceps aren't sore any more isn't a problem at all, and it doesn't mean they haven't been working. But you shouldn't feel pain in your back.
That pain can be due to two things, actually - either from the punches in Combat HIIT (in which case, there's nothing to worry about), or from the way you do your tricep and bicep exercises - you should make sure you only move your arms, but don't use other muscles to help. It's a little hard to say without seeing you perform, of course.

And maybe also the push-ups ? I did 20 today (5 x 10'' push-ups in Combat HIIT)

Thank you. I'll pay attention to the form, even more than now.

Done today :
Walking : 7,7 km, including
The Long Run : day 24, 35 min (It seemed so long ! I think that my comfortable time is 30 min for now), 4 km, 5452 steps, (about 6,85 km/h and nearly 156 steps/min)

DD : 50 Front Kicks, EC
Combat HIIT : Day 11, L3, no rest
My arms challenge : day 11, 5 one arm wall tricep extensions, 6 sets/25’’rest

November challenge : 46 micro expansions, 3 sets in total throughout the day

Nice job on the 35 min run! And isn't it amazing that 30 minutes is now your "comfortable time"? How cool is that?

You are right. I was disappointed about the 35 min which were too long but when I think about 2 months ago when my comfortable time was 1 min... You made my day.

Well, that's what we're here for!
Also I personally believe that especially when it comes to running, while regularly increasing the distance of course is a good thing, I also believe that our bodies are not really built for linear increases over a long time but need their little plateaus from time to time. I don't know what your plans are with the running, but maybe just stick with your comfortable 30 minutes for three or four weeks and then increase the distance again. Chances are you'll feel more comfortable because you got the 30 minutes in a bag at that point and feel ready to do more. As I said, I have no idea what your ultimate running goals are and how fast you want/need to get there, but personally I feel better when challenging phases (with ever-increasing times) get relieved by phases of getting comfortable with a certain distance and allowing the body some respite from the increasing demand (while of course still doing something, I'm talking plateau, not back-slide). I don't know if this even makes sense. Maybe it does more from a psychological than a physical point of view. At least it's like that for me. Whatever you decide to do, I think you're doing a great job!

MissSmilla , my goal is to finish The Long Run, with the 40 min on next Tuesday and, the first weekend of December, a friend asked me to participate in a "online 5 km" (but this is a new goal, it was not in my mind when I began The long run). I'll try to do it as much as I can, We'll see how many km i'll reach. After that I thought to run 30 min three times a week and increasing the time the days I'm feeling good.
And maybe, one day, doing Cardio Trim Run ? (joking )

Louve rose 45 minutes could be an excellent mid term target because it is the threshold separating short runs from long runs... As well it is more or less when a whole series of biological changes in powering your run etc trigger in, then I am quite sure that depending on criteria like gender, age, physical condition, training the exact moment changes like it might be that for you it is 30 min, for the average 45 and may be for an ultra runner it could be 1 hour plus later... In any case you need to build up confidence as the very first thing so consolidate your gains around the 30 minutes mark and move up only once you feel like it is time. Don't rush it, you are here for the long not to do a run once and that's it...

xingyiquan , you are right and I must remember that when I began The long run, I thought that it will take more than 30 days to reach the 40 min goal. When I'll run next Tuesday I'll keep that in mind and I'll run 30 min, and maybe more if I feel good, And no, it will not be a failure. (and I'll do the same for the online 5 km)

Well, or you could do the 40 minutes and then still go back to your "comfy" 30 for a while. If it will make you feel better to do the program the way it's written. And by the way, if you can keep running for 40 minutes, you should be able to last 5k no problem.

By the way I'm really happy that xingyiquan seems to agree with me that keeping things stable for a bit may be good. Coming from him, that feels very reassuring.

First I must stop to count my steps because I know the number per minute so when I begin to be tired I can think "still x min" and I become more tired. But not counting will be really difficult for me, I count everything, always.



I fully agree.

Done today :
My arms challenge : day 12, 5 hammer curls, 4 kg dumbbells, 6 sets/25’’rest, each arm

Walking : 5,5 km, including
The Long Run : 15 min run (1,76 km, 2290 steps), 15 min walk

Combat HIIT : Day 12, L3
November challenge : 40 side bends, repeat twice morning & evening

Done yesterday :
DD : 2 Minutes Skiers, EC
My arms challenge : day 13, 6 skullcrushers, 2,3 kg dumbbells, 6 sets/25’’rest (each arm)

Walking : 3,84 km, including
The Long Run : day 27, 5 x 10sec sprints, 20sec rest

November challenge : 50 micro expansions, 3 sets in total throughout the day

Done today :
Walking : 8,52 km, including
The Long Run : day 28, 1 min run (82-83-84-84-83 steps), 1 min walk, 5 sets

DD : 2 Minutes Side Leg Raise Hold, no EC (in one go, but at 45°, not 90)
Combat HIIT : Day 13, L3, and day 14, L3, in one go, no rest.
My arms challenge : day 14, 6 Zottman curls, 4 kg dumbbells, 6 sets/25’’rest (each arm)

November challenge : 42 side bends, repeat twice morning & evening