The Fan Dance training : Week 6

Week 6, and this is my final full week available for a push…

This week’s blog is brought to you by Dr. Frasier Crane as Debbie completes her journey from the couch to a 5k.

Left the couch and never going back !

Left the couch and never going back !

Monday 23 June 2014

I ran over to my session with Jon Bell, and I really do need to keep that aspect going because it is proving to be a difficult run for me.  We began by practicing the form for presses, before he had me hanging from the overhead bar.  I managed 25 seconds the first time and then 20 seconds.  We already know my weakness and what we need to work on.  My WOD involved 8 leg raises, 8 thrusters (a squat followed by pushing the arms up straight, while holding a 6kg dumbbell in each hand), and 12 lunge walks, which I also did while holding a 6kg dumbbell in each hand.  We concluded the session back on the overhead bar and I managed to complete 3 pull ups using the green elastic band.  I was too tired after that to run home.

  1. Run (St Albans) – 2.2 miles – 22 minutes 35 seconds
  2. Jon Bell Fitness – 1 hour

Tuesday 24 June 2014

I was in the office and doing an Interval Workout today, which would be seven sets of 400 metres at 5km pace, each followed by 400 metres at 10km pace.  As I do not have a track to run on, I ran 3 minutes of warm up followed by seven sets of 1 minute at the full pace, with a minute after each at the recovery pace.  Doing that in the sunny conditions I managed to complete one big lap, and got a long way down the middle road, which is getting back to my best for this run.

I got home and went for a run with Debbie as part of her Couch to 5k programme.

  1. Run (work) – 7 x 400 Interval Workout
  2. Squats – 50
  3. Run (St Albans) – C25K – 27 minutes

Wednesday 25 June 2014

I was up early again for the DUO, and this session would take us half way through the course.  I had really enjoyed it so far, and this morning, once we had followed the warm up, we were going to be doing the circuit in the Adizone, on the cushioned surface.  The circuit would have us doing 10 repetitions of each exercise, being lunges, TRX suspension straps rows, squats with a 10kg kettlebell, press ups (which I took really low), and kettlebell swings with an 8kg kettlebell, with a run around the outside of the area in between the two sets we did (and also if we were waiting to move on to the next station).  Then we ran some shuttle runs and bunny hops, doing sets of 20 seconds with 10 seconds rest, before doing 8 sprints, all of which were great on this surface.  We did some core work, doing a clam position on both sides with our legs and also doing some half sit ups.  Our yoga move of the morning was the chair.  Every session is bringing forward some really interesting moves and I am very glad I signed up for the course.

Of course, I was in St Albans for the evening session with Regiment Fitness.  Five poles, lunges and bear crawls to get to the poles, 25 repetitions at each pole of press ups, burpees, squat jumps, sit ups, and the movement where you hold the squat position and jump your feet out and in.  A pretty typically hard circuit from Steve !  Then some tyre shuttles, pressing the tyre for 20 seconds and then running out and back with it, and doing that three times.  Another Steve favourite.  We finished off with boxing and I got my pistons done in 36 seconds, which I was pleased with.

  1. theDUO – 1 hour
  2. Regiment Fitness – 1 hour

Thursday 26 June 2014

I was in the office and decided to do my own interval workout where I keep going until my pace gets slower than 10 minutes per mile.  It was hot and sunny and I managed to get to 5 miles completed before I just ran out of steam.

  1. Run (work) – 10 Minute Miles – 5 miles

Friday 27 June 2014

I was in the office and decided to do my own interval workout again where I keep going until my pace gets slower than 10 minutes per mile.  It was hot and sunny like yesterday and I managed to get to 5 miles completed before the sixth mile went to a time of spot on 10 minutes, but my rule is that it has to be faster than 10 minutes per mile.

  1. Run (work) – 10 Minute Miles – 6 miles

Saturday 28 June 2014

This morning was the culmination of Debbie’s Couch to 5k programme as we ran the local parkrun and you can read more about that here.

5k smashed !!!

5k smashed !!!

  1. Parkrun (St Albans) – 5k – 1 minutes seconds

Sunday 29 June 2014

A rest day.  I do not give myself many of those.

Positives from this week – we ran the parkrun for the first time, and it was a very pleasant experience.

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