Paras’ 10 training : Week 4

Week 4, and I need to start carrying some weight…

This week’s blog is brought to you by Henry Kelly, because I’m playing catch up.

No further caption required

No further caption required

Monday 24 March 2014

I needed to step things up with my running so I decided to run to the evening Regiment Fitness session in London Colney.  It is only 2.4 miles away from where I live so running there would be fine.  I was a little more worried about running back after the session.  The session was being taken by mad Steve, and I always have a good chat with him beforehand, telling him how I am doing and what I have planned, so I mentioned the Paras’ 10.  We warmed up running around the square of poles before taking a final push to the hedge and back.  For the circuit we did 20 repetitions of each exercise at each pole before running a lap of the square, doing press ups, sit ups, squats and squat thrusts.  I was clearly not running fast enough on my lap after the sit ups and was told that Mick was catching me.  I know my running is not the fastest, but I will not give anyone an easy ride so I gave it a push, even hurdling over some of those still doing the exercises at the third pole as I went round it, only to hear Steve telling us to do another lap.  I had left everything on the first one.  Our final lap of the square was to be lunges, then sumo squats, then ankle holds and finally power jumps, and Steve said if we were quick enough there would also be some sprints.  I must have been a little loud in saying ‘let’s go slow then’ as Steve was very quick to make the point that here I was, planning to run 10 miles with a pack weighing more than his van, and I wanted to go slow to avoid having to do some sprints…  Oops.  I did the sprints.  And then I ran to the hedge and back.  Clearly we had not quite enjoyed enough running yet, though, as we split into teams of four to run daisy-chain shuttles, something which I really do not like but seem to be getting better at.  Then we split into pairs and one of ran to the hedge with a tyre while the other ran with a medicine ball, and we swapped at the hedge before running back, then gathered up the equipment and got it all into the van.  For some reason as I was helping to put away the equipment I thought that was it, but, of course, we still had the boxing to come, doing straight punches from a standing position, going up in tens from 20 punches through to 60 punches, and it all felt good.  The warm down not only brought an excellent session to a close, but it served as a little stretch before my run home.  My long run home.  It definitely seemed to go uphill a lot more going home than it had getting there.

  1. Run (home) – 2.4 miles – 23 minutes 28 seconds
  2. Regiment Fitness – 1 hour
  3. Run (home) – 2.4 miles – 27 minutes 08 seconds

Tuesday 25 March 2014

I managed to get in my plank and some squats in the morning, then later on drove to Welwyn Garden City for the early Regiment Fitness session, which this evening was back to being taken by Tom and Richard.  It was going to be an abs session.  We began with an on the spot warm up which finished with the usual run to the far goalposts and back, before we spent some time in plank and then side planks on each side.  We were ready for the circuit.  It was a square circuit, with us doing different exercises on each side of the square for a minute.  We started with sit ups, leg raises, plank and sprints, and then did moving our legs out and in while lying down, ankle taps in the sit up position, holding leg raises, and more sprints.  Then we split into two groups for the letters game, running out to Tom and Richard then lying down on the ground to form a letter with our bodies, the letter being called out as we ran down so there was no real time to plan how the group would achieve it.  We had to make the letters L, M, S and X, and out of the four times we ran it, the group I was in ended up with three lots of forfeits, and 10 burpees each time.  We finished with a run over to the huts and then back to the van.  We started from the sit up position with the boxing, doing singles before we did 5, then 10 and finally 20 punches in the upright position.  Then we were standing and working down from 50 straight punches in 10s until we got to 10, and we finished in the sit up position again, coming up together ten times.  We swapped groups and were four to a log doing more sit ups, and half sit ups, and sets of them together, before finally holding in the half sit up position while Tom chatted with one of the groups and seemingy forgot about the agony the rest of us were being put through, until finally we were told to come up.  We were not finished yet as we split into pairs for resisted sit ups and leg raises, and then the whole group came together for a circle of leg raises, raising our legs and bringing them down over 5 seconds, then 10 seconds, and finally over 15 seconds.  The warm down brought an end to a session which had definitely worked the abs.

  1. Plank – 150 seconds
  2. Squats – 100
  3. Regiment Fitness – 1 hour

Wednesday 26 March 2014

This was the bit where work got in the way.

Thursday 27 March 2014

This was the other bit where work got in the way, although I did do some walking around London.

Friday 28 March 2014

Once again, I was feeling like this week had got away from me from an exercise point of view, so I decided to get in a couple of bootcamp sessions to bring it to a close.  That meant getting along to St Albans on the Friday, where Shaun and Steve were taking the session.  It was quite a nice morning and there were a number of dog walkers out as we did our on the spot warm up, while watching a little dog over on the far side of the park moving some of the cones which had been put out for the circuit.  What we did not see coming were the two big dogs who came running over from the side, full of enthusiasm and bounce.  They were quickly retrieved by their owners.  Shaun had set up a new circuit where we would do our repetitions of the exercises, then sprint down a straight stretch between five poles, and repeat.  We did 40 press ups, 40 sit ups, 30 burpees and 40 lunge jumps (on each leg), and repeated each time.  It was a tough circuit even without two sprints per exercise.  We split into smaller teams for a jerry can run with it held over our head and then a tyre roll which really kept the legs working.  We finished the session with some boxing, first of all standing with straight punches for a minute, and 20 seconds of that going hard, and then sitting for upwards punches.  The warm down felt good after all that.

  1. Regiment Fitness – 1 hour

Saturday 29 March 2014

I went for a bergen run on Dunstable Downs in the morning and you can read all about that here.

One man and his bergen (and a dog)

One man and his bergen (and a dog)

  1. Run (Dunstable) – 5 miles – 1 hour 20 minutes 24 seconds

Sunday 30 March 2014

The problem with playing catch with writing my blogs is if I cannot find my notes, or if I did not make any at the time.  Welcome to that moment.  I drove down to Regiment Fitness in St Albans on the Sunday morning because I still had the children and their dog.  They would not be taking part with me.  The session was being taken by Steve and I believe we started off with a running warm up, just after the runners set off for the Macmillan 10k Mother’s Day Fun Run, with so many of them getting back to the finish before we had completed our session.  The circuit involved running out to the far line, doing 30 repetitions of each exercise, then running back.  I very much doubt I can remember all the exercises, and certainly not the order we did them in, but we did have press ups, sit ups, squats, squat jumps and burpees at least.  We moved on to some tyre rolling and upward rows with a jerry can, before finishing up with the boxing and a warm down.  It was an excellent, fun session and I am looking forward to more with Steve, if only so that I can properly record the next one !

I found my notes, and what a different session we ran to that which I ‘remembered’ !  We began with a running warm up before moving on to the circuit where we ran to each of 4 poles, doing 10 repetitions at the first, then 20, then 30, and finally 40.  We did press ups, sit ups, squats, burpees (10 at each pole), mountaineers and closed feet squats.  We then did 3 lots of jerry can shuttle runs, holding either a squat or a press up when not running, before splitting into two teams and lining up alternately in the press up position and the downward dog position, so that in turn we could then hurdle over or dive under each person in our team.  It was great fun, which makes you wonder how I could have forgotten it – maybe because the team I was in lost, and we most likely got a forfeit for that.  The boxing was 1 minute bursts from the standing position, then sitting, and finally standing again.  We finished with a warm down.

  1. Regiment Fitness – 1 hour

Positives from this week – I got in a loaded run over appropriate terrain and it went well.

This entry was posted in Paras' 10 Colchester May 2014, Summer Fan Dance 2014. Bookmark the permalink.

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