Hi

I have a question which I would like answering, well 2 actually:

1. I have just come down with bad flu (achey, temperature, stuffy nose etc) I only managed 3 sessions last week and was committed to getting back on track today - should I exercise and push through it or will it prolong the sickness?

2. I am following the 3 weight sessions per week and cardio. However I am also training for the 10km run and doing bits of a commando workout. Doe anyone have advise on how I can combine all these together, without over exercising. This is the plan i was thinking of:

M - LBWO
T - 5km run (45 mins)
W - UBWO + 2km run (18 mins)
T - Commando workout (45mins)
F - LBWO
S - 6.75km run (55 mins)

I really want to maximise this programme and training for the running part of it (10km - Oct 08 / 21km June 09)

Thanks

Rule of thumb is that fever means no workout. If you have a fever, your body is working to get rid of an active infection. You run the real risk of running yourself down and prolonging the illness.

What type of workouts are you doing on weight days? Depending on the results you are aiming for I'd say you are dangerously close to overtraining. You are doing a lot of long leg work in there, and have two leg days on top of it. There's not enough recovery in there. What specifically are you looking at for leg day?

Now let's back this up a step. What are your top three fitness goals right now?

Thanks for your response Clara. Still feeling icky and have a temperature, so I did not exercise yesterday and today. Tomorrow, I will wait and see how I feel. That aside my top three goals:
1. Weight loss (25lbs in the remaining 12 weeks left of this challenge)
2. Preparation for 10k run - October 26th
3. Muscle definition / strong core

weight workouts are BFL - consisting of all dumbell exercises - lunges, squats, calf raises, crunches etc as I only have 1 set of dumbells (2 x 4kg) and my own body weight. On my alternate week, I have two UBWO instead of LBWO.

I always felt if the cold was above the neck and no fever, then workout. If it's below the neck (chest congestion, etc) or involves a fever, don't work out. No scientific backing for this, only what has seemed to worked for me. I've taken a full week off in the past if it was a back congestion or fever and I felt my body really needed (and deserved) the rest.

With your goals to run a 10km are definitely achievable and in fact do correlate well with your other goals.

Personally I've never felt three days was enough to train for any distance over 5km.

I would rearrange your training to either do 2 resistance training and 4 running sessions or to double-up and do a longer, slower (not paced) run on the same day as one of your training programs.

While there are numerous running programs out there, I've found the most success with something like this:

2x HIIT sessions for speed
1x paced run working up to about your race distance (i.e. start out at 5km and then go to 5.5km, 6km, etc so you are approaching 10km on the race date)
1x long run - this run I try to run OVER the target distance so that on race day it's not surprise, i.e. I might start out at a shorter distance but add a little each week and target reaching 12km for example ... this is a long, slow run where you are only focused on distance, not how fast you are running (pace)

Best of success whatever you do and however you do it!

What Jeremy said about aboe the neck, etc!

I hope you feel better Starina! It seems like everyone's getting this nasty thing - myself included! Take care of yourself - plenty of rest and fluids and go see the Dr.!

Ditto, above the neck etc.
I split with:
Mon: UBWO in am & spinning pm
Tues: Swim PM
Mon: UBWO am/ spin pm
Thurs Swim pm
Fri: Rest
Sat: LBWO am
Sun: Active rest
I have to let my legs recover adequatly to be able to spin & so am only doing one LBWO.
Love Fifi xx