Wolf Run (September) training : Week 11

Week 11, and I am working from home…which means that I plan to get in a few morning sessions with Regiment Fitness

Monday 19 August 2013

I ate a Frusli bar as I drove to Harpenden for the morning session with Regiment Fitness.  And what a venue !  The Harpenden (or Highfield) Oval is the former site of the National Children’s Home is now the head office of Youth With A Mission and looks stuck in time.  We were training on the fields around the football pitch.  This is a new location for Regiment Fitness so there were just seven here this morning, which meant a lot more supervision from the instructor, Coxy, and no room for leaving out repetitions when it all got a bit hard.  Perfect both for beginners and those wanting to push it.  We started with a running warm up between poles, gradually building things up as we ran out and back.  My left knee had felt stiff when I woke up and this certainly helped it.  This morning’s circuit involved doing repetitions of three exercises at each of ten poles, doing 1 repetition at the first pole, 2 repetitions at the second pole and so on, until we did two sets of 10 repetitions at the tenth pole and then worked our way back.  So 110 repetitions of each exercise in total.  We started off with press ups, sit ups and squats, though the squats turned into squat jumps around pole 6 on the way out.  Then, just to push it, we ran the length of the football pitch and back, and got into the plank position before starting the next set.  It was the same format, this time with mountaineers, squat thrusts and squat jumps.  That hurt.  The mountaineers were no problem, the squat thrusts were ok, but the squat jumps were an explosive jump too far.  We then split into pairs for a relay, first with a 4kg medicine ball, and then with a tyre held over our heads, running to and from the first three poles twice.  We stayed in our pairs and moved over to two tyres on top of each other for another relay, this time doing 20 tricep dips on the tyres, three times.  We finished with the boxing and straight arm punching in the standing position for bursts of 50% and 100%, before getting into one straight line so each person could move along it, first of all doing 30 upper cuts, and then doing 30 hooks.  It had been a very tough session.  The warm down felt good, and so we got to the presentation of Star of the Session, which I fully expected to go to one of the ladies who had put everything into this morning, so imagine my shocked surprise when I jointly won it with John, to go with my award from St Albans the previous morning – onward and upward !

Another Star of the Session after my first on Sunday

Another Star of the Session after my first on Sunday

I got home and ate a pot of pesto pasta before we went for a walk through St Albans, down to the park and back again, which was lovely in the sun.  We would be going out for a meal this evening at The Hand And Flowers, so I did not want to eat too much beforehand.  And I did two minutes of plank while I was getting ready, just in case I ate too much later on.  You can read about that here.

Slow Cooked Duck Breast with Peas, Duck Fat Chips and a side of Broccoli with Hollandaise Sauce and Toasted Hazlenuts

Slow Cooked Duck Breast with Peas, Duck Fat Chips and a side of Broccoli with Hollandaise Sauce and Toasted Hazlenuts

  1. Training – 1 hour
  2. Walk
  3. Plank

Tuesday 20 August 2013

The children were dropped off early this morning so I decided to take them to training with me in St Albans, so they could sit out in the sun and the fresh air while I worked off the food from last night.  Liam would be taking the session, and there were 11 of us out in the sun, beginning the warm up by walking around a row of tyres and gradually building it up into sprints.  The tone had been set and we were heading into a fair amount of running.  We split into pairs for the circuit, so that one of us would run round either the outer square of posts or the inner square of posts twice, while the other did exercises involving the tyre.  I ran round the outer square twice for the first set, and then moved down to running round the outer square once followed by a lap of the inner square.  The exercises were press ups, with our hands on the edges of the tyre; sit ups, with our feet in the tyre; squats, while holding the tyre out in front of us; and jumps with our feet from one side of the tyre to the other and back again while in the squat thrust position, so that the core was worked.  We were meant to get into plank once we were waiting for others to finish, but I found myself just continuing with the exercise.  We all got into plank at the end.  That circuit was a killer, not least because of the excellent focus on form from Liam through the exercises.  Yes, they hurt more when you do they properly.  Worse was to come.  We got into pairs for boxing and as it was an odd number I was with Liam.  Standing up, straight arm punching across the body for three bursts of 30 seconds, with a swap between the partners after each set, while being ‘motivated’ to adopt the correct position and put in the full power throughout by the partner I had ended up with.  The motivation really works, and if someone encourages you then I find the performance level goes up.  That was good here.  Then we ran out to the poles and back five times, while our partner held the plank position, and did 20 straight arm punches when we got back each time.  Have I mentioned how tough this session was proving to be ?  Still some more to come, in the form of jerry can relays, first of all doing upward rows twice with the jerry can while our partner ran out and back to two poles, and then jerry can pushes there and back again three times to take us to a finish and the warm down.  After we had collected in all the kit.  Which meant carrying tyres over to the van.  There was no Star of the Session, so I will carry my hattrick possibility over to my next session, though Liam did congratulate me for a great effort with the boxing, and I am taking that !

Something was happening this evening, though I know not what, so I just snacked through the day.  You can read about what did happen in the evening here.  It included curry for my birthday.

Shiny Shineback Yummy

Shiny Shineback Yummy

  1. Training – 1 hour

Wednesday 21 August 2013

I had intended to go to a morning fitness session but the children did not wake up in time so we went over to my parents’ house instead to see my sister and her family before they flew out tomorrow morning, and while we were there we took a walk up to the park in Amersham and back.  We ate out for lunch and I had a pesto pasta.

I drove to the park in St Albans for my session with Regiment Fitness, but only because I had the children with me, or I would have walked down.  Honest.  The session was being taken by Liam and Steve (the mad one).  Steve warmed us up on the spot, with lots of high knees and sprinting, and waving at the lady walking past who was taking photographs.  I took the extra run to the far bench.  We got into pairs and moved on to the circuit, which this evening meant one of us resting while the other ran from the start out to a pole, doing 4 repetitions of the exercise, and then running back to the beginning, and the partner then did the same.  This was then repeated for each exercise with 8, 12, 16 and 20 repetitions.  The exercises were press ups, lunges (one on each leg equalled one repetition), and burpees (although the numbers for burpees were 2, 4, 6 and 8).  And at the end of each set of an exercise we got into plank.  I made sure to push it for the final sprint back in at the end of each set, and that certainly did for me.  It will be worth it in the end.  We carried on with boxing, starting with straight punching in bursts in the standing position, following that with straight arm punching from the sit up position, again in bursts, and finished with more bursts while standing up.  I was sweating hard by now.  We finished in groups of three with the logs.  One of us would be on our knees doing shoulder presses of 50, then 60, and finally 70 repetitions, while one of us spotted for them, and the third would be running shuttles.  I feel like I can do shoulder presses of the log in my sleep now, so this was a bit of fun for me.  The shuttle running was a different matter.  I felt like I had worked hard tonight by the time we got to the warm down, but I am also feeling that the sessions are getting harder, or certainly the circuits are.  I am hitting them every time, so I do not have a problem with that.  Sadly, I did not make it a hattrick of Star of the Sessions.

I got home and snacked, and drank a lot.

  1. Walk
  2. Training – 1 hour

Thursday 22 August 2013

I woke up ready to go but the children did not, so I missed another morning training session.  Not to worry, as I am sure the one this evening will be more than enough !  I ate some muesli for breakfast, and need to ensure I drink a lot of water today.  We took a walk up into town before lunch and then another down to the park after lunch, and we were lucky both times that the rain held off.  I ate a pesto pasta with an added tomato and avocado for lunch, and ate a banana later in the afternoon.

I took the children with me to Welwyn for my next session of the week with Regiment Fitness, and they played about in the evening sun while I got down to some hard work.  The session was being taken by the two Steves, and we warmed up in a group with the mad one, so I knew we were in for some fun.  Lots of sprinting on the spot, raising our knees, working as a team of fitness professionals, and by the end of it we were very well warmed up.  There was a bit more to come before the circuit as we had a big game of  British Bulldog, and I pretty much got the feeling I was targeted by sensible Steve, which meant I then spent the rest of the game running around more to catch others.  The ones who had not been caught at the end got to choose our forfeits for a minute and started with burpees (come on, guys !), and also got press ups, sit ups and mountaineers.  The circuit had us in teams of three, with one running shuttles, one doing an active exercise and one doing a static exercise.  So we had press ups with plank, sit ups with bridge, squats with more plank, mountaineers with bridge, and burpees with a sideways plank.  My left knee had enough of the running towards the end.  We split into two groups and then down into teams of three with a tyre.  One of us would run to the other side of the field with the tyre over our head while the other two would be working together with leg raises and then incline sit ups.  For the leg raises one of us lay on the ground and held the ankles of the other, then raised our legs up to a right angle, then lowered them to just off the ground.  For the incline sit ups we lay on the ground facing our partner, who held on to our ankles at their waist, and then we raised up to reach our hands to our toes.  We finished off this section over at the slope behind us, doing decline sit ups for a minute with our partner holding our ankles so we did not fall backwards down the slope.  We moved on to shadow boxing, standing up with straight punching in ten second bursts, then five second bursts, with some falling to the ground and standing up, before we moved into pairs to do ten second bursts of sit ups with our legs linked, then lying facing each other and jumping up to touch gloves then lying back down again, and repeating as often as we could in ten seconds.  We finished off with more short, sharp bursts of shadow boxing.  My children helped pack away the boxing gloves and then I sent them off to see who could collect up the most cones, which is always a good way to get children to clear up a sports field of equipment.  The warm down felt good and brought another excellent session to a close.

I got home and ate king prawns with rice, some of my daughter’s birthday cake, and drank a lot of coconut water.

  1. Walk
  2. Training – 1 hour

Friday 23 August 2013

I took the children with me to my Regiment Fitness training at the park in St Albans and left them to play about in the sun once more whilst I got on with the hard work, and more than a few in the group had done the same thing this morning.  The session was being taken by sensible Steve and we warmed up in pairs, across from each other, then going down the lines from one end to the other doing various exercises, and ending up with a sprint to one end with the loser getting five burpees.  Myself and my partner decided to both do the five burpees.  I took a run over to the bench after the warm up.  We also did the circuit in pairs, and that turned out to be very interesting.  We would run to the other side of the area and do squat jumps together, with a high five after each one, for a minute.  We then ran back a bit and did press ups together, with a slapping of hands after each one, again for a minute.  We then ran back a bit more and did sit ups with our legs joined, with a high five at each up, once again for a minute.  And we than ran back one more bit to do burpees, with a high five after each one, once more for a minute.  We did that three times, with a different partner each set, although the timing came down to 40 seconds for the final set.  The interesting thing was how working with a partner kept both of us pushing because neither one wanted to stop the other doing their repetitions, which was a very effective motivation.  It was a full on circuit in the sun.  The fun part of the session was the same as the previous evening in Welwyn, working in threes, running with a tyre while the other two did the different abs exercises.  I enjoyed it.  We found another new partner for the boxing, starting with ten second bursts of straight arm punching while standing up, then the same with upper cuts, and then doing six shuttle runs with ten short, sharp straight arm punches between each, with our partner doing squats as we ran.  I always find the mixture of running and boxing tough, but I am finding it getting easier each time I do it.  I even put in an extra run this time because I went off too soon.  We went off to do the warm down and I was pleased that my son was happy to run off and collect up some cones again, although he seemed less than pleased that my daughter did not join in this time.  It felt very good warming down in the sun after all that.

I then walked through the park and into town with the children in a search for an ice cream van, but they do not appear to come out until after 11 o’clock in the morning, so we had to keep walking for a while until we finally spotted one.  Then we had to walk back to the car, obviously taking the route around the lake, so we got a good sized walk in.  We went to the cinema in the afternoon, which meant popcorn.

  1. Training – 1 hour
  2. Walk

Saturday 24 August 2013

I was back with Christianne this morning and after the usual warm up on the bike and the cross-trainer, we used a number of different bits of equipment to work on my core and my shoulders again, including dumbells this time.  I could really feel it in my shoulders by the end of the session.  Christianne measured my body fat and it had just gone up a touch to 20%.  I stillneed to get working on my sit ups to reduce it down from that, and that will start this week.

I just snacked through the day as I was going to a gig, and we went out for a pizza at Bruschetta in Kingston-upon-Thames while I was there.  Mine was called the David Paice’s Favourite and was a pizza wrap filled with mozzarella, ham, spicy salami, diced pan fried chicken, peppers and sun dried tomatoes, and it was delicious.

David Paice's Favourite

David Paice’s Favourite

David Paice is a hooker with London Irish RFC, and I can imagine he would enjoy that pizza wrap.  Anyway, I was standing up from 1600 to 2300, apart from when I was eating the pizza, which had involved a walk down and a walk back up the hill, so I am sure I worked off some of it.

  1. Training – 1 hour

Sunday 25 August 2013

I woke up feeling good, but other matters got in the way of getting along to training, so instead myself and the children went for a walk in the afternoon through the town and down into the park, taking on an ice cream on the way, finding the puddingstone, and admiring the toy boats being sailed in the lake.

In the evening we ate a Marks & Spencer crackling pork joint with yorkshire puddings and broccoli bake, which was another delicious meal this week.

  1. Walk

Positives from this week – I got in 5 good sessions with Regiment Fitness, and I know that will benefit me when I get back to the running.  I was thinking about Regiment Fitness.  I pay £36 per month to train with them, which is about £9 per week, and I did 5 sessions of 1 hour this week, which means it cost me less than £2 per session.  Why on earth would you join a gym when you can get a workout like that at that price ?  Now go back to the top of this blog and click on the link to check them out…or if you cannot make it that far, then just click on one of the links in this paragraph.

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