Wolf Run (September) training : week 7

Week 7, and as I am going to be away in France I just want to make sure I keep things ticking over, at least…

Monday 22 July 2013

I got out on the beach in the morning to do the fitness drills session from the latest issue of Outdoor Fitness magazine.

My workout zone

My workout zone

I was being careful with my left knee so I did not do the running at the start, and just kept myself to the exercises.  There are 9 exercises – jump squats, lunge to knee-lift jumps, press-ups with gecko, elbows to full-arm extension, tucks, ice skaters, sprawls, sit-ups with oblique twist and tricep dips – and I will describe a few of them each day through this blog.  I did at least 16 repetitions of each exercise, and went through the routine twice.

Jump squats

Muscles worked – quadriceps, hamstrings, glutes and core

You stand with your feet shoulder-width apart and your weight down through your heels, then dip your hips down and backwards, keeping your spine straight and head and chin upright.  Make sure your knees do not extend any further forward than your toes, then explode upwards, aiming for height, or, in my case, aiming to get off the ground.

Actually, I do like jump squats, and seem to be good at them.

Lunge to Knee-Lift Jumps

Muscles worked – quadriceps, hamstrings, gastrocnemius, glutes, hip flexors and core

You take a stride backwards, ensuring that your feet are in line and pointing straight forwards.  Keep your back upright as you slowly bend and lower the back knee towards the floor, raising the heel off the floor.  At the same time bend the front knee, making sure it does not extend further forward than your toes, then drive the back leg forwards bringing your knee towards your chest, with a jump on the front leg.  Return to the starting position and repeat, alternating the leg with each repetition.

And all of that was very hard work.

The swims each day were in the sea and for about half an hour.

The high tide covering the rocks

The high tide covering the rocks

The cycling was on roads around the peninsula and was mostly flat.  Certainly flat enough that I never had to change gear on my bike.

  1. Holiday Drill
  2. Swim
  3. Cycling

Tuesday 24 July 2013

It was raining in the morning so I gave the Holiday Drill a miss.

  1. Cycling
  2. Swim

    Still took my swim

    Still took my swim

Wednesday 25 July 2013

Press-Ups with Gecko

Muscles worked – pectorals, triceps brachii, deltoids, core and serratus anterior

Kneel on all fours with your hands a little more than shoulder-width apart.  Straighten your legs out behind, so that your weight is distributed between your hands and toes.  Then bend the elbows outwards to lower your chest towards the floor.  So that is the press up, and now at the same time as you lower you also bring your right knee up towards your elbow, which is the gecko.  You raise the other leg on the next repetition.

They were a nice change from the usual press-ups and good fun.

Elbows to Full-Arm Extension

Muscles worked – rectus abdominals, transversus abdominis and erector spinae

Lie on your front and place your forearms and palms flat on the ground.  Lift your chest, stomach and legs and balance between your forearms and toes.  Plank, then, with your hands pointing forwards.  Raise your forearms so that your arms are extended and your palms are supporting you.  The raised press-up position, then.  Lower down again onto your forearms.  Repeat this, maintaining a straight line from your shoulders to your feet.  I did this one arm at a time to go up and down, and switched between which arm went up or down first.

This starts off easy and then becomes very much harder.

  1. Holiday Drill
  2. Cycling
  3. Walk
  4. Swim

Thursday 25 July 2013


Muscles worked – quadriceps, hamstrings, glutes, hip flexors and core

Stand with your feet shoulder-width apart, bend your knees and descend to a squat position, keeping a neutral spine and your core engaged.  At the bottom of the squat, powerfully explode straight up, bringing your knees towards your chest.  Control your landing and then descend into the squat again for another explosive jump.

This started off hard and then became very much harder.  I am trying to jump a big weight off the ground.

Ice Skaters

Muscles worked – quadriceps, hamstrings, glutes, hip flexors and core

Stand with your feet shoulder-width apart, your spine neutral, core engaged and head up (with chin off chest).  Step to the right and flex your right knee into a side lunge, bringing your other leg off the floor behind the bent leg.  Keeping your core engaged, use your arms to help drive the movement.  Then step onto the left leg, flexing the left knee and following behind with the right leg in the same way.  Again, use your arms to help you drive and balance.

I must have been doing this incorrectly because it felt too easy.

  1. Holiday Drill
  2. Cycling
  3. Swim



Friday 26 July 2013


Muscles worked – quadriceps, hamstrings, glutes, core and latissimus dorsi

Stand with your feet shoulder-width apart, knees slightly bent, core engaged and a neutral spine.  Your weight needs to be on the balls of your feet.  Squat down and kick your legs back to land in a modified press-up position, on your toes with palms on the floor, arms extended and elbows slightly bent.  As soon as you land, drive your hips forward again into the squat position, and stand back up to repeat the movement.

This was a powerful movement and a powerful feeling.  Not sure I am powerful enough yet.

Sit-Ups with Oblique Twist

Muscles worked – rectus abdominis, transversus abdominis, obliques

Lie on your back with your knees bent and your arms extended in front and above you.  Lift your head, neck and shoulders off the ground, keeping your shoulders, back and neck relaxed.  Halfway up, hold and rotate through your torso, first to the left and then to the right.  Rotate back to centre and return to the lying position, keeping your shoulders off the ground.  Repeat the drill in the opposite direction.

I had done these before and enjoy them.  I appear to be good at sit-ups.

Tricep Dips

Muscles worked – triceps brachii

Sit with your back to a rock, or, if you are not on a beach, to a bench, placing your palms on it with your fingers pointing towards you.  Lift your body off the ground and straighten your legs so that only your heels are on the floor.  Bend your elbows behind you and lower your body back towards the ground, then push back up until your elbows are straight, and repeat.

I dread to think how many of these I have done since I started seeing my personal trainer, Christianne Woolf, in May 2011, so the exercise is very familiar to me.

  1. Holiday Drill
  2. Cycling
  3. Walk

Saturday 27 July 2013

We travelled home and I had to drag my case around Paris.  It is remarkable how much two laptops can weigh.

Sunday 28 July 2013

I walked down to the Regiment Fitness session in St Albans, where we started with a roaming jogging warm up.  The sun was just right, leaving it feeling warm and not too hot.  We did a star circuit, running to a pole in the middle then out to a station, doing 20 repetitions of each exercise then running back to the pole and out to the next station.  There were 4 stations, and we did squats, press ups (normal, narrow, wide and clapping), dirty man sit ups, squat thrusts and star jumps (which are not jumping jacks, as shown by me here) – star jumps are explosive squats. In theory.  We split into two groups, and the group I was in split into teams of four.  One ran to a pole and back five times, while another did shoulder presses with a log, another did arm work with a jerry can (pushing it out in front, upward rows, bicep curls), and the final person did sit ups.  Then we did some sit up boxing without gloves, and finished off with high knee raising.  We swapped groups for tug of war.  It was supposed to be the best of three but the team I was on won the first two.  Not that that matters because obviously it is the taking part and the exercise which counts.  But we won the first two ! We moved on to the mound for a minute of incline sit ups followed by the same with leg raises, and then it was time to warm down.  It had been a great way to spend a sunny Sunday morning.  I waited for Debbie to finish her step class and we walked back up the hill together to get home.

  1. Training – 1 hour
  2. Walk

Positives from the week – I did something rather than nothing, and enjoyed the Holiday Drill exercises, the swimming in the sea and the cycling.  I need to get back into my running schedule now.

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