the newest idea

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Hi everyone, 

I haven’t written on here in a wile so I just wanted to post an update as to where I am. The last time I did the beep test I didn’t do so well, I am still training like usual, for those of you who haven’t read my blog before it usually consists of two days of personal training (full body weights) and then a minimum of 20 minutes cardio. I then try to do cardio and weights another two times a week, on top of a job which is also physically demanding. Lately I have been trying to find my groove, I feel like I fell out of place a little after training so well for weeks and then  not competing the beep test to the score I intended. On top of having a lack of motivation I also had sprained calf muscles which meant I couldn’t run for a week and a half, I am now only just working back into running. Having sprained calf muscles allowed me to try some different cardio workouts like- interval training on a bike and the rowing machine. I found it exciting to be doing different exercises but it didn’t take me long to realize how much I had started to enjoy my running sessions. 

The last beep test I did, my legs felt heavy and didn’t want to go any faster, I thought that doing the intervals on the bike would help- at least wile my calves were recovering but I knew something had to change to be able to move my legs faster. My partner had a brilliant idea of looking up the Km/h to the level on the beep test, I did and the result was really helpful which you can find here. I now know that to reach level 7 I have to be able to run 11.5 km/h for at least 7.5 minutes. I want to be able to go over level 7 which means to do this comfortably I should be running at 12-12.5 km/h for an extended period of 10 minutes or more…am I right?

I put this theory to the test last night- I figured because I was doing fartlek at 6 km/h for two minutes and then 9 km/h for another two lasting for 48 minutes I thought I would start practicing flat out sprinting at 10 km/h for as long as I could last, I only managed to hold the sprint for 2 minutes. I was slightly disappointed but I could feel during that period that my lungs weren’t struggling until the last 30-40 seconds, which meant my lungs weren’t to bad (in my eyes anyway), I figured the time would have been a lot worse if my lungs were giving out straight away. I tried the sprints a few more times with walking in-between, the times looked as followed: 
1. walk for 2 minutes

2. run at 7 km/h for 1 minute

3. Sprint for 2 Minutes

4. walk for 1.5 or 2 minutes

5. run at 7 km/h for 1 minute

6. Sprint for 1.5 minutes

7. walk for 1.5 or 2 minutes

8. run at 7 km/h for 1 minute

9. sprint for 1 minute (I tried to go longer but couldn’t)

10. walk for 1.5 or 2 minutes

11. run at 7 km/h for 1 minute

12. sprint for just under 2 minutes

13. walk for 2 minutes

14. sprint for 1

15. walk for 1

16. sprint for 1.5

and walk to cool down. 

I was impressed with my first attempt at the sprints. I think by doing this for a few weeks and hopefully upping the speed as I go I will be at the level I want to be in no time. I usually like running outside more, however in recent weeks I have found the treadmill to be helpful in the fact that I can monitor the speed closely and guarantee myself that I am running at an increased level.

I hope this makes sense to anyone reading!! I understand It is a little bit of a ramble, but If I don’t get it out I feel as if others might miss out on something they may not have previously thought of. 

Anyway, Have a great day/ night everyone 🙂

 *the feature image is by Alex Pardee, It makes me feel like this is what my writing resembles 😛 

As an after thought, I found this really great website on eating Protein, it dismisses the myths especially for females who are scared to eat it. 

Turn Around

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I wasn’t sure how to start this post and I pondered it for most yesterday afternoon and today, I was on my way to the gym when I found myself skipping through all the songs on my I Pod, I realized I was looking for something but I didn’t really know what. I knew that I wanted a song that made me feel that little zing of enjoyment, but why? I think that I hadn’t really woken up from my sleep, It was like I was just going through the motions of what I needed to do but not really paying much attention to anything in particular, I knew when I had woken up that I had to have a shower, wash my hair, do my make-up, get dressed, get food for dinner, cook dinner, get hydrated, go to gym, drive home, heat dinner, serve dinner, clean up and get ready for bed again. but while I was driving to gym I just felt like these motions and tasks that I was doing where just happening, don’t get me wrong my day wasn’t bad but those tasks where simply things to do before the next day could happen. I finally found the song which happened to be Pompeii ( Normally it drives me a little bonkers due to the fact it was played so much on the radio), I feel like the song ‘woke’ me up, the motions where no longer just motions and the day grew into something that needed to be accomplished not just completed. I arrived at the gym and I had listened to Pompeii abut 4 times before arriving, I did my usual warm up with a slight spring in my step since I was now aware of my day and that I wanted it to be a little more fun than just doing what had to be done, It made gym a little more enjoyable than anticipated and I had more energy to finish of the day instead of just going home and doing the rest of the tasks, I also made gnocchi to freeze for a later dinner and I made a mug pudding, the best I’ve ever made…I immediately felt the guilt set in once I ate it, but that’s besides the point, it was yummy! I am always amazed at what music can do not only for myself but for the others whom enjoy it just as much as I do, It seems to be able to make people rise and do things that normally might not be considered, I would be lying if I said that my running wasn’t improved by my favorite soundtracks. Sometimes I don’t listen to music for a wile because I’ve heard it all many times and then one day I find a new song or CD that I haven’t heard or heard in long time and it makes me feel excited and giddy, its always a good day when you find a piece of music that lifts the spirit no matter how happy you are already, it can take you to a whole new dimension of living. If you haven’t figured it out already I am one of those people that If I get a song stuck in my head or it fits for the occasion I listen to it over and over again, until I am well and truly sick of it, “I was born this way”. I realize not everyone has this same connection with music but I am certain they have those kinds of bonds with other things such as art or cooking or even the people who love adrenaline activities. 

The fact is that music can make a day go from boring or just another day to exciting, I’m glad that I found a song that woke me up yesterday so I could enjoy how beautiful the rest of the day was. 

 

 

To re-cap on the focus on this blog, I also spent some time doing more aptitude quizzes, they really hurt my brain. I’ve been aiming for perfect scores and I have been improving, so to anyone who says that they can’t do something, I would urge them to re consider because humans can do the most amazing things when we break down those boundaries and try. I also tried doing some fartlek on a bike yesterday and my god it hurt my legs, Its safe to say this will be something I will try to do more often so it’s not so damn hard when I do try to do it! Does anyone have any tips for bike workouts? Please share in the comments if you do. I would really like to hear from some people 🙂 

Image is from here

A short interview

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Hi again everyone, after my sock blog today I thought I would start again with the useful information.

A couple of days ago I had a phone interview with a female police officer, this call was to just give me her opinions and information about the job. Like I have stated previously I have my father and my partners father to ask questions to because that are police officers but I have been wanting to talk to some that have been either recently put into the force or are female, I think this will then give me an overall perspective being a female myself.

The phone call consisted of a few questions, but the main one that struck a cord with me was her reasoning for joining, it was very similar to my circumstances and made me believe that I  must have been talking to the right person; a sign, if you wish! She wasn’t much older than me and isn’t much bigger than me as in height.

For any females considering joining, I asked if height has ever been an issue during her career so far.

She said the only time her height was ever picked on was during the academy stage, this didn’t really surprise me because I assume they like to pick on things during the academy process to try and get a feel for how people react to things.

The next thing she said what that It has never impacted her on the job, which is great news, I have always wondered if my height would be a disadvantage but the example she gave was one that I had already thought about. Her example was: Walking up to 2 large men arguing was made worse by being approached by another large male officer, whereas when she approached it almost calmed the situation.

The second question I asked was the best and worst part of the job.

Her response was a fantastic one, especially if there is someone looking at applying that hasn’t been exposed to the job before, the answer to the question was: “The job is a negative job, as an officer you are seeing people at their worst or at the most bottom point in life. It’s the people you work with and the way you deal with the situations that gets you through, It is more of a mental job than a physical, many people believe its all about the ability to use a gun or baton, but in all seriousness it’n not, simply because those are the last resort, those are the things that happen when all else fails. Its the communication and the ability to be able to talk to people that takes the most strength. ”  The worst part of the job for her is hearing about or dealing with cases involving children, she believes this is due to having a young family of her own, where as before she had her family It didn’t worry her so much. She also believes it is each to their own and personal circumstances at the time as to what will effect you personally.

The third question I asked was a little about her role and what it involves, I am going to leave this out for privacy reasons, however I think it is a good question and is worth wile asking to any officer, it definitely gives a broad perspective on the police force, the more knowledge the more confident you will be in the interview.

The fourth I asked was bout the situation questions that is asked in the interview and how in depth they where for her. Unfortunately for me her interview was slightly unconventional and short therefore no relevance to what mine might be like if I get through.

I asked another few questions but I will leave those for other interviews I conduct so not all the blogs include the same information. I hope by sharing this it helps anyone who is doing the same things as I am or gives some ideas to others.

Have a great night everyone.

My Running Socks

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Yesterday didn’t work out so well, I tried to do a beep test but I think my legs were fatigued so I didn’t get as higher score as I would have liked. I sat on my bed and was feeling a little sorry for myself and then I thought to myself what is good about today? At the moment I have a friend doing the 100 days of happiness posts on Facebook, she told me about a week ago to give it a go. I have hummed and hared about it but haven’t really wanted to start it because I thought this blog would be a better medium for me to try. Anyway, I sat on my bed and had that thought and then I realized that even though the beep test didn’t go so well I really felt comfortable, comfortable?!- you might be thinking to yourself… Yes I was comfortable because the socks I wear when I run are so damn comfy. These aren’t just any socks, these are socks by Asics (I might point out I am not one for brand names),so one day I was shopping for some workout gear( this was a wile ago now) I bought some socks, not thinking anything of it other than the fact that they were pink and looked like the kind of socks you should wear when you exercise. I tried them once and I was instantly hooked, they have a nifty pattern sewn into particular parts of the sock so they are tight in the right spots and breath really well.

Your next thought is probably ” why am I reading about socks” but your reading about socks because I am going to explain to you that I now own 10 pairs of the things on top of my work socks, fluffy winter socks, socks I brought when I was on holiday so I could participate in bowling, the socks that just cover your toes when you don’t want to show that your wearing any socks, stocking socks and some that I don’t think are mine. I think now as I am writing this that it is a lot of socks. but they all kind of have their own purpose, do you have that many? or am I the strange one here?

I find it amazing how the media and retail stores have convinced people so subliminally that we need all these different kinds of things to survive or have a functioning life; speaking from experience I am an owner of many socks as you have just found out but I also have things like, A mobile phone, a watch that connects to my phone, an alarm clock that connects to both of those things and a computer that connects to all three. WHY do I have so many things that can do almost the same job but in 4 different sized devices, I don’t really need these things, but having them makes me believe that at any point of the day I am connected to where I need to be connected to. Good job media and advertising you’ve won me over..as much as I dislike to admit that!

Anyway back to the socks, as much as I like technology and what it can do for me I have just come to the realization that my socks are an unsung hero. I never notice they are on..again just to recap they are so damn comfy, they haven’t stretched (surprisingly, because nothing seems to last anymore), they don’t dig into my skin, the colour hasn’t faded which is fantastic because I own every colour I can! and they feel like wearing clouds on my feet when I run. They are perfect.

I think I felt it was noteworthy to mention these socks because they are a truly good product out of the many thousands that I and I assume many other people have in their lives. I think it is rare in modern society to buy ‘things’ that last and do their job efficiently. My picture today is my socks just to prove that I really do have all the colours 🙂

Yesterday may not have started how I was hoping but, I started thinking about the good things that where going to happen in the day. It wasn’t just my socks- I swear 😛 I’m not that much of a wierdo. The rest of the day was looking pretty good because I also went to the gym with the boyfriend and later that night I was basking in some culture watching the Australian Dance Theater perform their new choreography called Multiverse. It was overall a good night and the performance was quite good however not as good as their last one that I saw which was called G, that was phenomenal! I also at dinner at my favorite restaurant, the dessert was amazing it was a Orange, Allspice, dark-rum panna cotta, with salted caramel and a macadamia nut crumb. Delish!

I thank my friend who has told me to pick out the good things in the day, It helps you forget the bad things and changes your whole thinking in just a matter of time. I dare you to give it a go. I also thank my partner for the words of encouragement to try harder and do better next Saturday (another beep test).

Have  a great day everyone, I hope you enjoyed reading about my socks.
 

 

Good Day, Kind Sir!

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Hello everybody! 

This will be a short post, its just to outline that today is a rest day, but I also have volunteer commitments. These volunteer commitments added a whole new dimension to my life, being able to help those in need is just so much fun, I’m providing food for families that wouldn’t normally be able to buy anything. 

The first activity of the night is the soup kitchen, the local community which is in a demographic that is quite poor, come together and are fed fresh hot soup, drinks, and sweets.

The second activity involves receiving donations from companies such as OZ Harvest, these companies pick up food from various business’, these business’ donate their left over food that hasn’t been sold (Providing its fresh or long life) as well as donations from organisations such as TAFE whom donate all the cooking the students make, this food is then dropped of to the various Fred’s Van locations and I assume other volunteer networks.The food that has been delivered is then packaged up into many bags FULL of fresh and long life food, these packages are given to each of the community members who turn up. I think that Fred’s Van is a fantastic initiative, one that provides for families for not just one night but food for the whole next week. 

The volunteer work that I am doing now was introduced to me by a colleague from another department in my work,  I had been looking to take on some volunteer work for a wile and she said to me to come along one Friday night… so I did and I love every minute of it. I have also been looking for another organisation to start with, one of which is the Guide Dogs SA, I hopefully will sign up with them if i can work out the days with my own workplace. 

Anyway if you have some spare time please look at the links provided. It only takes a few moments but even if it adds just one more person to volunteer network or even a small donation of food, It makes it all worth wile. 

 

Have A Great Day!

Photo is taken from SA Gide Dogs.

 

The best yet

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UPDATE for today

So I’ve done my PT for today, and my goal was to improve my fartlek, which by the way..

I DID 🙂

ANNNND

I didn’t improve it by 5 minutes 

OR 

10 minutes

but by 20 minutes. 

I am impressed with myself if I do say so… BUT I don’t want to be one of those people who are like “I’ve just been to the gym *posts mirror selfies*” So I hope I’m not being that person, however I did take a photo of my treadmill with my end time and result. I know that I’m improving, and that makes me feel great but then I think “How will I ever beat that” and I know I will surprise myself but in the meantime I’m just pondering if I will ever do so. I still need to do a beep test to measure where I am really at, but I am satisfied at the moment because VICPOL has a recommendation of being able to complete 30-40 minutes of fartlek by the time application is submitted.

I’m kind of glad I’v booked the physio tomorrow, I know I am going to be sore and sorry for myself 😛 
This afternoon I also spent some time practicing some maths in the exams, with some learning required, but I seem to be okay once my memory is jogged. I still have a little ways to go, but I guess that’s like anything, it all comes with time… hows my patience going? I also have been through the computing test which was okay due to doing complex Microsoft work in my Advanced Diploma.

 Its all coming together nicely 🙂

 

Anyway have a good night everyone.

 

The Image relating to this post is by Alex Pardee

 

I [ insert adjective here ] Math

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Do you like mathematics?

I have a love hate relationship with maths..

I Love it because when I complete questions involving maths I feel accomplished and like some part of me is a little bit intelligent, you know..I get a big head, for doing things that are probably considered easy, not really. 

AND 

I Hate it because sometimes I look at the problems on a practice aptitude test and think… OH DEAR ME, I haven’t done this since high school. #brainmeltdown #howamIevergoingtodothis

Lucky for me my partners father was a teacher (in his previous career), and he has helped me to understand a lot more that I thought I could. I understand why he would have been a good teacher; because he has the right temperament and patience. 

The books I received yesterday are quite difficult,  the math inside of them isn’t as easy as I expected, even though the math located on the SAPOL aptitude practice sheet is no where near as difficult, I am still doubting myself. This just means A LOT more practice. 

I did manage to go through some of the reading comprehension tests and managed to get 41/50 right so that made me happy, I know I can do even better on that because at the time I was also making dinner.

Anyway, math has always been an issue for me, I have always tried my hardest at it and it just doesn’t seem to click with me like it does with some other people, which is okay because I still can understand some of it but I also know I have strengths in other areas that other people aren’t so strong in. 

If anyone on here has some tips, by all means send them my way! I am open for any help I can get.

Today I also have my next PT session, so I’m ready for a hard day, I am hoping to get in another 10 minutes earlier on my usual time to do an extra activity that my PT has asked to do before I start with him.

My session will look something like this:

3:50: arrive and spend 15 Minutes on a treadmill or cross-trainer to warm up, 

4:05: Start stretching for 15 minutes (full body stretching)

4:20: (New) add in a grip strengthening activity, which is going to be a roll of bamboo with a long string tied around it with a weight on the end that you roll up and down, this also works my forearms and it burns!!

4:30: PT session, is a full body weights work out.

5:00: Cardio, I am aiming to beat the 26 minutes of fartlek I did last session and do the whole 30 minutes or more If i can, However I won’t be disappointed because some days I don’t run as well as others because I think? that my legs are still recovering from weights and what not and being fatigued. 

5:30/5:40: Stretch for another 15 or 20 Mintues

6:00 Eat protein or drink a Chocolate milk. 

AND Drink lots of water, My trainer advises to drink at least 2.5Lt of water a day, and If im doing a work out to add an additional 500ml. There was an equation he said to use which was something like for every kilo of body weight you must drink 0.05lt of water. That’s not exactly right because I cant quite remember but it was similar, does anyone know it? 

The picture I have on this blog today is a image of one of the maths questions, I feel it is appropriate for this post. The book is Norman Halls, 2nd Edition, Police Exam preparation book, revised and updated, 2003. 

 

Have a great day/night everyone 🙂