The Fan Dance training : Week 7

Week 7, and it has all turned very real…

This week’s blog is brought to you by Kitten Von Mew because it is time for the Fan Dance.

That's not the kit I've packed in my bergen...

That’s not the kit I’ve packed in my bergen…

Monday 30 June 2014

I was in the office and doing an Interval Workout today, which would be six sets of 800 metres at 5km pace, each followed by 400 metres at 10km pace.  I was not running on a track to measure this, so instead I ran 3 minutes of warm up followed by six sets of 2 minutes at the full pace, with a minute after each at the recovery pace.  Doing that in the very sunny conditions I managed to complete one big lap and got round to the NDG garage on the main road on the small lap, which is back to my best on this Interval Workout.  Once I get the Fan Dance out of the way I feel like I can really kick on with my running training.

My running must be going well because I was finally able to run all the way to my training session with Jon Bell.  I am enjoying my sessions with him and he had sent me a text earlier in the day warning me that this evening was going to be a tough one.  We started off using the foam roller, mainly on my legs, and it really does hurt.  I need to get one of my own so I can use it more often.  Then we moved on to doing wall squats, with me gradually having to move further away from the wall to be able to manage them without touching it.  Next up were presses from a standing up position, taking the weight from the frame before pressing it.  We moved on to the WOD and I was doing 3 pull ups using the green elastic support, 15 squats, and 7 burpees (falling so my chest was on the floor).  I managed 4 complete circuits and got up to 14 squats.  It was the pull ups which took up so much of the time in each circuit, and we will continue to work on that weakness.  I was too exhausted after that to run home.

  1. Run (work) – 6 x 800 Interval Workout
  2. Run (St Albans) – 2.1 miles – 20 minutes 59 seconds
  3. Jon Bell Fitness – 1 hour

Tuesday 01 July 2014

I did my wall squats in the morning and then in the evening headed over to Regiment Fitness in Welwyn, which is now being taken by Joe on a permanent basis.  I had not been to Welwyn for a couple of weeks and had got the impression from others that Joe’s sessions were tough, so now I was going to find out for myself.

  1. Squats – 15
  2. Regiment Fitness – 1 hour

Wednesday 02 July 2014

I am enjoying the sunny early morning weather and it does make going along to these the DUO sessions an absolute pleasure, at least from one point of view.  That does not mean they are not hard work, and this one was no exception.  We began with a box warm up, running around the square of cones while doing various dynamic movements.  The circuit was on the Adizone again and was different to last time, being a timed series of tricep dips, bunny hops, lunges, press ups, 10kg kettlebell swings, and squat jumps, all of which we did twice.  We followed that up with some plyometrics, spending 30 seconds doing shuttles of each of lunge walk, high skipping, standing long jumps, and hopping on one leg on the way out and on the other leg on the way back.  Next came the core exercises, plank to press up with the legs also going out and back at the end, side plank on the right, V sit up, side plank on the left, and leg raises.  I really do not like the side planks.  We now had a few yoga movements to finish with, so we went through bridge, chair and the sitting recline.  It had been another tough and excellent session.

I did my squats and in the afternoon went for a run with Debbie.  Having completed her couch to 5k she has moved on to the bridge to 10k, and I am going to join her in the runs whenever possible.  Today we would just be running for 40 minutes at an easy pace, which suited me fine.  We covered almost 3.5 miles.

I went along to the evening session with Regiment Fitness, which would be my last session with Steve because he is moving on to a gym in Luton.  I am sorry to see him go and wish him all the best for the future.  He finished with a tough session, starting with a running warm up before going into a circuit which took us on a diagonal along four poles before we ran across to the middle and sprinted back to the beginning to complete a triangle.  We started off with 30 squat thrust press ups (which are just how they sound, a press up with a squat thrust added in, and are really tough, with my shoulders feeling them), bicycle sit ups, squat shifts (where you hold the squat position and your feet jump sideways and back at the bottom of the squat),  and backward lunges.  I really pushed it on the sprints.  Then we did three jerry can runs, holding a squat or a plank in between our runs, then two jerry can pushes, before we finished off with boxing.  The warm down brought another excellent session to a close.

  1. theDUO – 1 hour
  2. Squats – 15
  3. Run (home) – B210K – 40 minutes
  4. Regiment Fitness – 1 hour

Thursday 03 July 2014

I am tapering.  And thank goodness in this heat.  I still did my wall squats.

  1. Squats – 15

Friday 04 July 2014

Today was spent travelling down to the Breacon Beacons, registering for the Fan Dance, getting to the hotel, eating, packing my bergen so it was ready for the morning, and doing my wall squats.

  1. Squats – 15

Saturday 05 July 2014 – Race Day !

The day was finally here and you can read about The Fan Dance here.

And that is what it is all about

And that is what it is all about

  1. The Fan Dance (Brecon Beacons) – 15 miles – 6 hours 34 minutes 04 seconds

Sunday 06 July 2014

We travelled back from the Brecon Beacons and took a walk around the stones at Avebury on the way.

Positives from this week – I completed the Fan Dance.

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