s1m0n4<p><a href="https://ohai.social/tags/workoutoftheday" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#<span>workoutoftheday</span></a> <a href="https://ohai.social/tags/running" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#<span>running</span></a></p><p>Half marathon training<br>Week 20, run 1/3</p><p>The distance and therefore the pace are slightly underestimated. I clearly didn't cut through the fortress walls 😂.</p><p>It was a lovely run. Few people, a chilly wind counterbalancing the sun warmness and good music on my headphones.</p><p><a href="https://ohai.social/tags/fitodon" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#<span>fitodon</span></a> <a href="https://ohai.social/tags/fitness" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#<span>fitness</span></a></p>
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#WorkoutOfTheDay
4 posts · 3 participants · 2 posts today
s1m0n4<p><a href="https://ohai.social/tags/workoutoftheday" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#<span>workoutoftheday</span></a> from yesterday </p><p>🌡️ mobility 20'</p><p>x4:<br>1️⃣ Scapular pull-up x10 <br>2️⃣ Plyometric step up x10/side<br>3️⃣ Dragon 🐉 @ 12, 12, 8, 8 kg x6/side<br>4️⃣ SL chair🪑-assisted squat x8/side<br>5️⃣ Push-up x4 <br>6️⃣ Bicycle 🚲 crunch x20/side</p><p>Today I have sore side glutes as a side effect of that nasty 🐉 😄<br>I started with a 12 kg KB, but had to reduce the weight because my shoulders were clicking and it was hard.</p><p>Going out for a run now, the weather is sunny but chilly, lovely conditions!</p><p><a href="https://ohai.social/tags/fitodon" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#<span>fitodon</span></a> <a href="https://ohai.social/tags/fitness" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#<span>fitness</span></a></p>
s1m0n4<p><a href="https://ohai.social/tags/workoutoftheday" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#<span>workoutoftheday</span></a> <a href="https://ohai.social/tags/running" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#<span>running</span></a></p><p>Half marathon training<br>Week 19, run 3/3</p><p>11°C and I had to wear a jacket, but the run was quite enjoyable in spite of the wind and a few rain drops.</p><p>What's your strategy to pass runners slightly slower than you? People who have a similar pace to yours but still you could go faster if you were in front.</p><p>Do you sprint when you're just behind their back or do you accelerate well before and risk that they see you huffing and puffing once in front?</p><p><a href="https://ohai.social/tags/fitodon" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#<span>fitodon</span></a> <a href="https://ohai.social/tags/fitness" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#<span>fitness</span></a></p>
s1m0n4<p><a href="https://ohai.social/tags/workoutoftheday" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#<span>workoutoftheday</span></a> <a href="https://ohai.social/tags/running" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#<span>running</span></a></p><p>Half marathon training <br>Week 19, run 2/3</p><p>It's hot these days. Yesterday the thermometer went up to 30°C and when I went out this morning it was already 23°C. I tried to stick to shadowed park alleys, but at some point I took a bridge I usually never cross and I ended up with 2-3 kilometres under the sun towards the end.</p><p><a href="https://ohai.social/tags/fitodon" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#<span>fitodon</span></a> <a href="https://ohai.social/tags/fitness" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#<span>fitness</span></a></p>
s1m0n4<p><a href="https://ohai.social/tags/workoutoftheday" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#<span>workoutoftheday</span></a> <a href="https://ohai.social/tags/running" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#<span>running</span></a></p><p>Half marathon training <br>Week 17, run 2/3</p><p>Workout completed today despite occasional bursts of 1-2s knee pain when I land my foot the wrong way.</p><p>What I did:<br>✔️ Switch from midfoot to forefoot stride<br>✔️ Short stride<br>✔️ Very slow pace<br>✔️ Heating patches ensuring a proper warm-up and reducing the intensity of the pain</p><p>At 30' from the end I could switch again to a more natural midfoot stride, but it lasted only 10', then I had to switch back to forefoot.</p><p><a href="https://ohai.social/tags/fitodon" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#<span>fitodon</span></a> <a href="https://ohai.social/tags/fitness" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#<span>fitness</span></a></p>
s1m0n4<p><a href="https://ohai.social/tags/workoutoftheday" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#<span>workoutoftheday</span></a> <a href="https://ohai.social/tags/running" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#<span>running</span></a></p><p>Half marathon training <br>Week 17, run 1/3</p><p>It's not a lucky period. I was supposed to do a tempo session with 10' warm-up at slow pace and 3x10' at fast pace but my left knee didn't like it, so I did just one interval and stopped.</p><p>As soon as my calf gets better, the knee, a part of my body that has never bothered me so far, inexplicably hurts.</p><p>The plan now is to focus on knee exercises in my strength training and try to complete all workouts.</p><p><a href="https://ohai.social/tags/fitodon" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#<span>fitodon</span></a> <a href="https://ohai.social/tags/fitness" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#<span>fitness</span></a></p>
s1m0n4<p><a href="https://ohai.social/tags/workoutoftheday" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#<span>workoutoftheday</span></a> </p><p>Half marathon training<br>Week 16, run 1/3</p><p>Knee problem is gone 🎉 and I went out for an easy run with my new and first pair of <a href="https://ohai.social/tags/barefoot" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#<span>barefoot</span></a> <a href="https://ohai.social/tags/running" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#<span>running</span></a> shoes: the <a href="https://ohai.social/tags/Xero" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#<span>Xero</span></a> Aqua X Sport.</p><p>From the first strides some differences are striking: overstriding hurts the heel and there's no energy returned because there's no cushioning.</p><p>Therefore even being light on your feet is enforced and core engagement is crucial.<br>I got the hang of it after 20'.</p><p>The day ended with <a href="https://ohai.social/tags/Korean" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#<span>Korean</span></a> <a href="https://ohai.social/tags/BBQ" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#<span>BBQ</span></a> 😋</p><p><a href="https://ohai.social/tags/fitodon" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#<span>fitodon</span></a></p>
s1m0n4<p><a href="https://ohai.social/tags/workoutoftheday" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#<span>workoutoftheday</span></a> </p><p>The day didn't go as planned. It's spring school break and the kids are taking each a <a href="https://ohai.social/tags/swimming" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#<span>swimming</span></a> class in the morning.</p><p>So I played for 1h with my eldest in the small pool while the youngest was taking his class.</p><p>At 18 I went <a href="https://ohai.social/tags/running" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#<span>running</span></a>, but I immediately felt a pain in my left knee that didn't ease up with further strides.</p><p>So I gave up, walked back home and applied a heating patch.</p><p>I hope everything will be ok for my next run on Thursday 🤞</p><p><a href="https://ohai.social/tags/fitodon" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#<span>fitodon</span></a></p>
s1m0n4<p><a href="https://ohai.social/tags/workoutoftheday" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#<span>workoutoftheday</span></a> <a href="https://ohai.social/tags/running" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#<span>running</span></a></p><p>Half marathon training <br>Week 15, run 2/3</p><p>Today the weather is lovely, sunny with a temperature of 15°C during my run this morning.<br>I didn't exactly keep it easy. I didn't talk or sing and I believe my HR was more on Z3 than Z2, but I enjoyed every second of it.</p><p><a href="https://ohai.social/tags/fitodon" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#<span>fitodon</span></a> <a href="https://ohai.social/tags/fitness" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#<span>fitness</span></a></p>
s1m0n4<p><a href="https://ohai.social/tags/workoutoftheday" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#<span>workoutoftheday</span></a> </p><p>🌡️ mobility 20'</p><p>x4:<br>1️⃣ Negative pull-up x5 <br>2️⃣ Split squat jump x10/side<br>3️⃣ Reverse Nordics x10<br>4️⃣ Push-up x5<br>5️⃣ 4-way lunge @ 10 kg x4/side<br>6️⃣ Sit-through x8/side</p><p>I lost a lot of strength on my upper body 🥺. <br>1️⃣ and 5️⃣ felt very hard, I had to take extra breaks and I didn't have good form. <br>I might need to scale them down next time.</p><p><a href="https://ohai.social/tags/fitodon" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#<span>fitodon</span></a> <a href="https://ohai.social/tags/fitness" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#<span>fitness</span></a></p>
s1m0n4<p><a href="https://ohai.social/tags/workoutoftheday" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#<span>workoutoftheday</span></a> <a href="https://ohai.social/tags/running" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#<span>running</span></a></p><p>Half marathon training <br>Week 14, run 3/3</p><p>This morning I couldn't get to 2 hours of running.<br>My breathing is still not at full capacity and the last 30 min I started getting migraine.<br>Every step was like a hammer beating on the back of my head. I tried to slow down and could keep it for a while but at 13' left I couldn't bear it anymore.</p><p>I guess it's still better then laying on the couch.<br>Let's hope next week I can complete all of my workouts 🤞</p><p><a href="https://ohai.social/tags/fitodon" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#<span>fitodon</span></a> <a href="https://ohai.social/tags/fitness" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#<span>fitness</span></a></p>
s1m0n4<p><a href="https://ohai.social/tags/workoutoftheday" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#<span>workoutoftheday</span></a> </p><p>Back to strength training after a 2 week break due to viruses & illness. So I took it easy and I didn't do any conditioning.</p><p>🌡️25' mobility </p><p>x3:<br>1️⃣ Lat pulldown @ 45 kg x6 <br>2️⃣ Leg press @ 45 kg x6 <br>3️⃣ Chest press @ 22,5 kg x6 <br>4️⃣ Cable machine squat @ 30 kg x6<br>5️⃣ Hanging leg raise x6</p><p><a href="https://ohai.social/tags/fitodon" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#<span>fitodon</span></a> <a href="https://ohai.social/tags/fitness" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#<span>fitness</span></a></p>
s1m0n4<p><a href="https://ohai.social/tags/workoutoftheday" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#<span>workoutoftheday</span></a> <a href="https://ohai.social/tags/running" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#<span>running</span></a></p><p>Half marathon training<br>Week 12, run 3/3</p><p>Another PB in distance: 18 km 🎉<br>Lovely weather, a bit too cold at the beginning but under the sunshine everything feels good 🌞</p><p>Today I experimented with real food as fuel.<br>- 200g of roasted potatoes 🥔 ➡️ 34g of carbs, 💶 0,20 €<br>- 50g of dried apricots 🍑 (rehydrated the night before) ➡️ 31g of carbs, 💶 0,25 €<br>- half a tab of electrolytes in 250ml of water ➡️ 0 carbs, 💶 0,25 €</p><p>Expensive gels are not mandatory</p><p><a href="https://ohai.social/tags/fitodon" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#<span>fitodon</span></a> <a href="https://ohai.social/tags/fitness" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#<span>fitness</span></a></p>
s1m0n4<p><a href="https://ohai.social/tags/workoutoftheday" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#<span>workoutoftheday</span></a> <a href="https://ohai.social/tags/running" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#<span>running</span></a></p><p>Half-marathon training<br>Week 10, run 3/3<br>🌡️1 km walk + 5' mobility<br>🏃♀️ 1:52:42 long run (16,6 km)<br>🚶♀️1 km walk</p><p>Many good things happened today:<br>1️⃣ It's a beautiful day, the sun is shining and I could get plenty of vitamin D into my system ☀️<br>2️⃣ I ran the longest distance to date 🎉<br>3️⃣ I ran 201.5 km so far in 2025</p><p>Now the half marathon distance seems an achievable goal.</p><p><a href="https://ohai.social/tags/fitodon" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#<span>fitodon</span></a> <a href="https://ohai.social/tags/fitness" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#<span>fitness</span></a></p>
ひき<p>Back again after rested for two days :blobcheer:</p><p>Today's Workout</p><p>7 sets, 36 min 52 sec</p><p><a href="https://darebee.com/programs/30-days-of-cardio-light.html?showall=&start=9" rel="nofollow noopener noreferrer" translate="no" target="_blank"><span class="invisible">https://</span><span class="ellipsis">darebee.com/programs/30-days-o</span><span class="invisible">f-cardio-light.html?showall=&start=9</span></a></p><p><a href="https://uwu.social/tags/Darebee" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#<span>Darebee</span></a> <a href="https://uwu.social/tags/WorkoutOfTheDay" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#<span>WorkoutOfTheDay</span></a></p>
ひき<p>Today's Workout</p><p>7 sets, 32 min 06 sec</p><p><a href="https://darebee.com/programs/30-days-of-cardio-light.html?showall=&start=8" rel="nofollow noopener noreferrer" translate="no" target="_blank"><span class="invisible">https://</span><span class="ellipsis">darebee.com/programs/30-days-o</span><span class="invisible">f-cardio-light.html?showall=&start=8</span></a></p><p><a href="https://uwu.social/tags/Darebee" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#<span>Darebee</span></a> <a href="https://uwu.social/tags/WorkoutOfTheDay" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#<span>WorkoutOfTheDay</span></a></p>
ひき<p>Today's Workout</p><p>7 sets, 34 min 22 sec</p><p><a href="https://darebee.com/programs/30-days-of-cardio-light.html?showall=&start=7" rel="nofollow noopener noreferrer" translate="no" target="_blank"><span class="invisible">https://</span><span class="ellipsis">darebee.com/programs/30-days-o</span><span class="invisible">f-cardio-light.html?showall=&start=7</span></a></p><p><a href="https://uwu.social/tags/Darebee" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#<span>Darebee</span></a> <a href="https://uwu.social/tags/WorkoutOfTheDay" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#<span>WorkoutOfTheDay</span></a></p>
ひき<p>Today's Workout</p><p>7 sets, 30 min 32 sec</p><p><a href="https://darebee.com/programs/30-days-of-cardio-light.html?showall=&start=6" rel="nofollow noopener noreferrer" translate="no" target="_blank"><span class="invisible">https://</span><span class="ellipsis">darebee.com/programs/30-days-o</span><span class="invisible">f-cardio-light.html?showall=&start=6</span></a></p><p><a href="https://uwu.social/tags/Darebee" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#<span>Darebee</span></a> <a href="https://uwu.social/tags/WorkoutOfTheDay" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#<span>WorkoutOfTheDay</span></a></p>
ひき<p>Today's Workout</p><p>7 sets, 32 min 52 sec</p><p><a href="https://darebee.com/programs/30-days-of-cardio-light.html?showall=&start=5" rel="nofollow noopener noreferrer" translate="no" target="_blank"><span class="invisible">https://</span><span class="ellipsis">darebee.com/programs/30-days-o</span><span class="invisible">f-cardio-light.html?showall=&start=5</span></a></p><p><a href="https://uwu.social/tags/Darebee" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#<span>Darebee</span></a> <a href="https://uwu.social/tags/WorkoutOfTheDay" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#<span>WorkoutOfTheDay</span></a></p>
ひき<p>Today's Workout</p><p>4 sets, 15 min 11 sec</p><p><a href="https://darebee.com/programs/30-days-of-cardio-light.html?showall=&start=4" rel="nofollow noopener noreferrer" translate="no" target="_blank"><span class="invisible">https://</span><span class="ellipsis">darebee.com/programs/30-days-o</span><span class="invisible">f-cardio-light.html?showall=&start=4</span></a></p><p><a href="https://uwu.social/tags/Darebee" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#<span>Darebee</span></a> <a href="https://uwu.social/tags/WorkoutOfTheDay" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#<span>WorkoutOfTheDay</span></a></p>
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