Avalanche Endurance Events : Ricochet training : Week 16

Week 16 and I have to build on last week…

This week’s blog is brought to you by Navy Lieutenant Michael Murphy, because I would be doing Murph.

Navy SEAL Lieutenant Michael Murphy RIP

Navy SEAL Lieutenant Michael Murphy RIP

Monday 10 August 2015

I feel like I continued to make progress with my training last week, just not as much as I wanted to, so now I have to push on and build on that.  For that reason I am going to repeat my opening notes from the last few blogs, and will continue to repeat them until I finally achieve them.  Sorry, not sorry.

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 once again 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.

We ate yet another delicious meal from Hello Fresh, this time teriyaki chicken with coco-nutty rice and spinach, because they had no bok choy.  Once again we were struck by how much better this was than the same dish from a takeaway.  I prepared the teriyaki sauce, which is a line I never thought I would use in one of my blogs.

That's my sauce

That’s my sauce

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

Tuesday 11 August 2015

I began my day with the two-minute drill.  I was feeling motivated because the email had come through from Avalanche Endurance Events confirming that Ricochet would take place on Sunday 20 September.  I would not be on holiday, and it was the day after the planning meeting for The 100 Peaks Challenge, so I was available, and that gives me some time to train for it.

I was in the office and 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.

In the evening I went to the Adizone in Verulamium Park to do the Spartan Soldier Programme from The Para Fitness Guide.  I am going to do the strength parts of the programme (using the Paratrooper Programme number of repetitions) until I am able to properly run again and can do it all, which meant this evening I ran a mile to get there, and then I did 4 x 25 press ups, 4 x 25 dips, 4 x 25 sit ups, 4 x 25 squats, 4 x 70 second planks, and 4 x 5 eccentric pull ups (lowering down, rather than pulling up), plus some work on the pink machine thingy.  I was pleased enough with my time for the mile at just over 9 minutes, but I could not have run a second mile.

Welcome to the pink machine thingy

Welcome to the pink machine thingy

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

Wednesday 12 August 2015

I began my day with the two-minute drill.  And then I had many very good intentions, but work got in the way and, frankly, my body did not feel up to it after yesterday.  More tomorrow, for which I already had a plan anyway.  We did eat very well in the evening, with the summertime roasted salmon and courgette linguine with red pesto from Hello Fresh, which only required me to slice the courgette.  The dish had a lovely flavour.

Always love salmon linguine

Always love salmon linguine

  1. Two-minute drill

Thursday 13 August 2015

My plan for today was almost immediately scuppered by the demands of work.  It’s all gettting very frustrating as I want to push on.  I managed my two-minute drill and that was it.  We went out to a vegetarian restaurant in the evening, which made a change.

Sri Lankan sweet potato curry with roasted lime cashews, pea basmati rice and coconut tomato sambal

Sri Lankan sweet potato curry with roasted lime cashews, pea basmati rice and coconut tomato sambal

  1. Two-minute drill

Friday 14 August 2015

We would be driving up to Derby later on in the day, but first I had to put my delayed plan into place.  This is all down to Tony Day, who posted about Murph in The 100 Peaks Challenge team group, and I thought that would be a perfect workout for me at the moment.  Murph is a CrossFit WOD (workout of the day), named in memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan on 28 June 2005.  This is how Men’s Fitness magazine described it when they included it in their 6 Most Brutal CrossFit WODS list, “Murph is pretty simple but pushes your body to the limit with its relentlessness.  Run one mile and then do 100 pullups, 200 pushups, 300 squats, and then run another mile.  Do it as fast as you can.  Pullups can be modified if need be.  Higher end athletes/CrossFitters do it all with a weighted vest.”  I was not wearing a weighted vest.  I modified the pullups to eccentric pullups (essentially me trying not to plummet to the ground from the top of the pull up position).  My first mile run was pretty good for me at the moment, coming in at just over 9 minutes.  The eccentric pullups took me a long, long time and by the end any form I might have shown at the beginning had completely disappeared.  I could barely get to the top, let alone control my descent.  I split the press ups into sets of 25 and they went all right until I got to the final 10, when I honestly thought I was not going to be able to manage them.  I split the squats into sets of 50 and pushed through them pretty easily.  I can do squats.  My final mile felt terrible, although Strava suggests I managed it in less than 11 minutes.  Overall Murph took me 1 hour 25 minutes and 20 seconds, and I will try it again in a month to measure my improvement.  I passed the Regiment Fitness guys getting set up as I ran the final mile, and once I improve my fitness a little more I will be getting back to their sessions.

Almost at the end of Murph

Almost at the end of Murph

  1. Murph (St Albans) – 1 hour 25 minutes 20 seconds

Saturday 15 August 2015

We drove up to Derby on the Friday evening, and then up to Thirsk early on the Saturday to collect Debbie’s bassoon after it had been serviced.  We had planned to go for a hike on the way back, but had forgotten we would have the newly serviced bassoon with us, which we could not just leave in the car, and by the time we got back to Derby the weather had clouded over, so we put the hike on hold.  I spent the time we now had spare finishing off my reading of A Survival Guide For Life by Bear Grylls, which details “how to achieve your goals, thrive in adversity and grow in character.”  There are a lot of excellent thoughts to absorb and act upon, and reading this book has really made me want to read his autobiography, although I have a couple of other books I want to read before that.

Interesting, informative and thought-provoking

Interesting, informative and thought-provoking

Sunday 16 August 2015

It was a lovely, sunny morning and we were still up near Derby, so Debbie and I went for an extended walk around Elvaston Castle.

Looking back at my week, I did not get my runs in, but I was happy with the other aspects of my training plan, although it tailed off when I was away from home over the weekend.  Next week I need to focus on the running.

  1. Walk (Elvaston Castle) – 5.3 miles – 1 hour 56 minutes 21 seconds

Positives from this week – I did Murph.

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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