Avalanche Endurance Events : Ricochet training : Week 15

Week 15 and I have to build on last week…

This week’s blog is brought to you by Paul Hollywood, because the Great British Bake Off is back, and I wanted to use this photo.

Do not overcook your buns...

Do not overcook your buns…

Monday 03 August 2015

I feel like I made some really good progress with my training last week, and now I have to build on that.

I will be starting my day in the same way every day with 4 spirulina tablets, and a bowl of Rude Health muesli mixed with flaxseed; sunflower, pumpkin and sesame seeds; goji berries; hemp; chia and maca.  To be honest, the Rude Health museli is excellent even before I add in all that good stuff.  I will also be drinking three litres of water a day.  I am hoping that doing that will provide me with a decent base to ensure proper fuelling of my body.

I will be doing my extended two-minute drill every day, and that will very much be a minimum, with the intention to add in a lot more fitness training besides that.

30 minutes of at least three days a week will be spent doing the Primal Power Stretch workouts (there are three to rotate) from the Bear Grylls ‘Your Life – Train For It’ book.

I will run at least 2.3 miles every day until I can do it without stopping, and then I will increase the distance.

I was working from home today and started my morning with the two-minute drill from a booklet called The Fat Burner’s Bible which I got from Men’s Health magazine some time ago.  It is 8 exercises for 15 seconds each and is intended to jump-start my metabolism, meaning I should burn fat more efficiently all day.  I increased the time to 20 seconds per exercise.  I did sit ups, press ups, high knees, side to side hops, jumping jacks, squats, mountaineers, and bodyweight thrusters, pushing to do as many as I could in the 20 seconds and leaving as little time between exercises as possible.

I took the opportunity of a gap in work over lunchtime to do the Primal Power Stretches, beginning with the warm-up, 4 breaths in Mountain Pose, 6 Standing Side Stretches, 6 Sweep the Floor and Rises, 6 Extended Mountain Pose to Standing Chair, 6 Extended Mountain Pose to Standing Chair on toes, and 6 Forward Fold to High Plank to Down Dog to High Plank to Forward Fold.  I was doing workout 1 again today – Whole Body; Emphasis on Standing Strength – and would be completing the sequences three times for a 30 minute workout.  It is split into two blocks.  In block one I hold the pose for 45 seconds, and repeat the poses four times (two times on my left-hand side, and two times on my right-hand side) to complete the block.  I did Standing Chair, Warrior One, Warrior Lunge and Reach, Warrior Two, Eagle Pose and Extended Bear Pose, which were all familiar yoga positions.  In block two I hold the pose for 30 seconds, and repeat the poses three times to complete the block.  I did Low Plank, Boat Pose, Russian Prayer Twist and Extended Bear Pose, extending through to Forward Fold and rising into Mountain Pose to complete the workout.  I finished with a warm-down.

I ate some fig and cranberry granola from The Food Doctor, as I snacked for lunch, which was tasty.  As I said last week, I am hoping the high fibre will help me maintain healthy digestion, and it has been good so far.  I checked my email and was able to make the transfer from the postponed Paras’ 10 at Colchester to the rearranged date on 15 November 2015.  That gives me something realistic to train for, rather than expecting my fitness and stamina to radically change over a couple of weeks, and my aim is to beat the 2 hour mark.

We ate yet another delicious meal from Hello Fresh as an early dinner because I was taking Debbie over to Hitchin.  They call it A Surprisingly Simple Roasted Duck With Caramelised Apples, but I cannot comment on that because this time around I only ate it, and did not help with the preparation.  It tasted delicious and was full of good things – lentils, carrots, apple and spinach.

Surprisingly simple, apparently

Surprisingly simple, apparently

  1. Two-minute drill
  2. Primal Power Stretch – workout 1 – 30 minutes

Tuesday 04 August 2015

I began my day with the two-minute drill.  Every day in my blog needs to start with those words.  It certainly does get me off to a great start.

I drove Debbie over to Hitchin and because I had some time available before work decided to go to a local park to see how much of Vini Sihra’s Cardio Death Challenge I could do in an hour.  The premise of the Cardio Death Challenge is simple, the execution of it less so.  500m run, 100 split lunges, 100 squats, 100 burpees; 1km run, 75 split lunges, 75 squats, 75, burpees; 1.5km run, 50 split lunges, 50 squats, 50 burpees; 2km run, 25 split lunges, 25 squats, 25 burpees.  It was a lovely sunny morning and the tarmac path around Bancroft Gardens in Hitchin was almost exactly 500m, which was handy, and the grass areas presented me with perfect locations for the exercises.  I managed to complete the first two sections and another 650m.  Now I need to find the time to do the whole thing.  I am still not quite sure I believe I did 175 burpees.

Cardio Death Challenge !!!

Cardio Death Challenge !!!

I did my Primal Power Stretches at lunchtime, beginning with the warm-up, 4 breaths in Mountain Pose, 6 Standing Side Stretches, 6 Sweep the Floor and Rises, 6 Extended Mountain Pose to Standing Chair, 6 Extended Mountain Pose to Standing Chair on toes, and 6 Forward Fold to High Plank to Down Dog to High Plank to Forward Fold.  I was doing workout 2 today – Whole Body; Emphasis on Spinal Mobility – and would be completing the sequences three times for a 30 minute workout.  This workout was just the one block and it had a good flow to it, Extended Mountain Pose, Forward Fold, deep, Forward Fold, eyes gaze forward, High Plank, Up Dog, Down Dog, Forward Fold, deep, Warrior One, right, Warrior Two, right, Standing Chair, Warrior One, left, Warrior Two, left, Standing Chair, Advanced Standing Chair, on toes, Extended Mountain Pose, Forward Fold, deep, Forward Fold, eyes gaze forward, High Plank, Up Dog, Down Dog, Forward Fold, deep, Standing Chair, Advanced Standing Chair, on toes, and Extended Mountain Pose to Mountain Pose.  I finished with a warm-down.

I ate layered crab from Marks & Spencers for lunch, Orkney crab meat with free range eggs.  I am not sure how good it is for me, but it definitely tasted lovely.

I went out for my run in the afternoon, doing the intended lap this time.  It was not great, but it was a run nonetheless.

I received an email from Avalanche Endurance Events in the evening saying that the original date for Ricochet was having to be postponed.  This is quite good news for me because it gives me more time to get ready, and takes some of the immediate pressure off me.  Now I just have to hope I am not on holiday on the rearranged date.

  1. Two-minute drill
  2. Cardio Death Challenge – 1 hour (partial completion)
  3. Primal Power Stretch – workout 2 – 30 minutes
  4. Run (St Albans) – 2.3 miles – 27 minutes 04 seconds

Wednesday 05 August 2015

I began my day with the two-minute drill.  And then a very busy day in the office took over my life, to the extent that I was later than planned leaving from there to make the journey to Hitchin to collect Debbie from her course.  I needed petrol but the route from Northampton to Hitchin did not pass by any petrol stations, and my late departure meant I had no time available to go looking for one.  I arrived on fumes, and just as Debbie was walking towards the car the engine died as the petrol ran out.  So just as it began to rain I had to walk down to the nearest petrol station to buy a container and 5 litres of petrol.  All of which saw us getting home too late for me to go out for my run.

  1. Two-minute drill
  2. Walk (Hitchin)

Thursday 06 August 2015

I began my day with the two-minute drill.  But that was as far as I got with training.  I am just far too busy with work at the moment, and that is something I need to sort out within my department.

  1. Two-minute drill

Friday 07 August 2015

My day did not go to plan as the minutes I had thought I would have available ticked away.  We drove up to Derby and I felt like I had done something to the base of my spine by the time we got there, which was not ideal given the amount of driving I still had to do this weekend.  On the plus side I did finish reading the excellent Helmand To The Himalayas by David Wiseman, which is another book I would recommend.  It provides a fascinating and gritty insight into life on the ground in Helmand Province, before taking you on an inspirational journey to Mount Everest.

An excellent read

An excellent read

Saturday 08 August 2015

The base of my back was still hurting me.  We drove up to Thirsk and on the way back took a walk around Harrogate in the sun, stopping for a while to watch the Soap Box Derby in the Valley Gardens, although we walked away just before one of them crashed into the safety barriers.  My favourite find of the day was the Tour de France 2014 sculpture.

Recycling a dead tree

Recycling a dead tree

Sunday 09 August 2015

It was a lovely, sunny afternoon, when we got home but my back was hurting me too much to allow me to do anything.

Looking back at my week, I did not get my runs in again, which is something I really need to work on, and while I did not complete my full compliment of drills and stretches, I feel like I did what my body and my time available could cope with at the moment.

Positives from this week – Cardio Death Challenge !!!  I just like saying it.

This entry was posted in Avalanche Endurance Events, Elan, Elan 2015, Fitness Training, Long Drag, Long Drag 2015, Paras'10, Ricochet, Ricochet 2015, The 100 Peaks Challenge. Bookmark the permalink.

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