Wolf Run (September) training : Week 6

Week 6, and it’s time to get some real work done…if my non-training schedule allowed for it…

Monday 15 July 2013

I was feeling good this morning so I did my extended Drill and two minutes of plank.  If you want to know the basics of the Drill then you should check out my blog with photos here.  My extended version just pushes it to higher limits.  I ate some Go Ahead ! apple and sultana crispy slices during the drive into work, and then followed my usual morning routine when I was in the office, which now includes eating a banana with my breakfast, which this morning is a Rumblers oat clusters & natural low fat yoghurt.  The sun is out and shining brightly so I need to make sure I am properly hydrated when I get outside for my run at lunchtime.  The newspapers this morning are full of the tragedy on Pen y Fan over the weekend, when it appears at least two TA soldiers lost their lives as a result of the heat, and it is a reminder to all of us to be careful when exercising.  My thoughts go out to their families.  I ate an apple around 1100, and had drunk over three quarters of a litre of water between getting into the office and setting off for my run.  The sun was burning down when I got outside, but I felt good running along, despite my left knee and shin not feeling quite right.  I will have to get them checked when I get back from France at the end of the month.  I ran 3 miles and it was good enough, still staying under the 29 minutes mark.  I drank another cup of milk when I got back in, and then after my shower ate a pot of tuna and a granola, yoghurt and honey pot from the office canteen, and a pot of passion fruit live gourmet yoghurt I had brought in from home.  Now I need to refuel and rehydrate for later.

I ate an apple and a banana as I drove down to Welwyn Garden City for the evening session with Regiment Fitness.  There were a few less than usual but still an excellent turn out, as always, and we kicked off with a buddy warm up.  Pretty sure we should be warming up before launching straight into high knees, though !  This evening’s circuit saw us doing a lot of running, as we ran into the middle, did 30 repetitions of each exercise, and then ran out again, before coming back for 20 repetitions, and then again for 10.  We started with press ups, then sit ups, then squats, and then squat jumps, because squats was clearly not enough.  And squat jumps in turn were clearly not enough because then we had three sets of 10 burpees, with the added pleasure of going into the middle by way of lunges.  Yes, that felt like a proper work out.  We then split into two groups and I started off with the jerry can relay, pushing it along the ground to a fixed point and then back again, four times.  We followed that up in our groups of three with one of us doing 15 upward rows with the jerry can, while another did press ups, and the third person rested.  Twice.  The boxing was tough, just going at it with straight punching, upper cuts, and then hooks, quickly building to 100% and then holding it. Short, sharp, intense again.  It was not over for tonight just yet, though, because now we had more running relays, but my left knee had had enough, so I took it very easy through them.  The warm down felt good.

I am a bit worried about my left knee/leg, and will see how it goes over the next two weeks while I am mostly away, and likely get it checked out when we get back.  I got home and ate a with three boiled eggs, and also some multigrain thins from rude health.

  1. The Drill
  2. Plank
  3. Run (work) – 3 miles – 28 minutes 51 seconds
  4. Training – 1 hour

Tuesday 16 July 2013

I had a meeting in Birmingham in the morning and made sure I did the Drill and put in a minute of plank before setting off.  I snacked through the day and in the evening I had a rehearsal for Pierre et le Loup (more about that on 26 July) so could not get to training.

  1. The Drill
  2. Plank

Wednesday 17 July 2013

I woke up early and took the train down to St Pancras International to get the Eurostar over to Paris.  I made sure I did not eat badly through the day and walked from Gare du Nord to my hotel, and you can read about my walk here.  It was a lovely sunny early evening.

Magnifique

Magnifique

  1. Walk

Thursday 18 July 2013

I woke up feeling very stiff behind my left knee, and cannot help but feel I have done something to it.  I will see how it fares over the next week.  My day was spent in a meeting, although we did have something of a walk to the office from the Metro thanks to some very bad instructions from a local resident, which meant a 5 minute walk took us about 40 minutes in the growing morning heat.  I did not write about this one, though.

  1. Walk

Friday 19 July 2013

I went into work and wondered how I would get everything I needed to do done in time.  This meant there was no time for exercise, and, to be honest, my left knee was probably not up to it anyway.

Saturday 20 July 2013

We are off to France for 7 days for something of a busman’s holiday for Debbie, and potentially an absolute disaster for me as I try to ‘assist’ her with the music side of things.  More of that in future blogs, I’m sure.  Today we will be travelling over by Eurostar with some time in Paris before heading on to Le Croisic by train.  You can read about our time in Paris here.

Buy Shineback !

Buy Shineback !

  1. Walk

Sunday 21 July 2013

We are now in Le Croisic and took a walk to pick up some bicycles for the week.  I later ended up cycling round most of the coast road after going to the shops, and we also took a swim in the sea, which is right across the road from the house we are staying in.  Breakfast was croissants, lunch was cheese and fruit, and we ate out in the evening and I had sardines.

  1. Walk
  2. Cycle
  3. Swim

Positives from this week – I have not been able to do any running but I did keep up with the general fitness work.

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