Paras’ 10 Catterick 2014 : training Week 3

Week 3, and after a week where I pushed myself to my limits I need to keep going…

This week’s blog is brought to you by Cliff Richard because at the end of the week I am going on a summer holiday.

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Monday 21 July 2014

Last week had ended up being very tough, and on Saturday I think my body reached its limit.  So the walk yesterday had been very relaxed and a good way for me to recover, and now I was back for another early morning session with Regiment Fitness.  I walked down to the park in St Albans to find Shaun was taking the session again, and once Jenny had arrived we had 12 of us in attendance.  This session is definitely growing in popularity, and having a lovely morning like today will certainly help that.  We began with something of an instant warm up because Shaun said he had a lot more lined up for us, and moved on to a triangle circuit, everyone choosing to do either the medium or the hard option.  I went with the hard option of 30 press ups at each pole, 30 sit ups at each pole, 20 burpees at each pole, and 40 mountaineers at each pole, with a lap of the triangle after each set of exercises.  I look back to when I was starting Regiment Fitness sessions about a year ago and doing this type of circuit, and I can see how far I have come along since then, but today it felt like this was simply a warm up for the main event – Shaun’s world of pain.  We split into pairs and started with the jerry cans, running with one in each hand to the far cones and back five times.  Then we moved on to the tyres, rolling one along the ground to the far cones and back four times.  Next up were the 4kg medicine balls, and while holding one we did Russian twists, followed by military presses, and finishing up with squats.  The shuttle runs after that might have seemed like a light relief but they seemed to go on forever.  The amount of time the shuttles went on for was determined by the length of time it took the pair in front of us to complete the next station with the heavy tug of war rope.  We were doing a double wave with the heavy rope, gripping each end of the rope firmly with both hands, and swinging both arms up and down at the same time to create a wavelike motion with the rope.  I was doing two sets of 50 waves.  At the end of all that the world of pain had lived up to its name.  Shaun realised that he still had some time left so the boxing gloves came out and we got into our pairs again for some quick bursts of straight punching and to finish up some thumpers, where we are seated in front of our partner and with both hands at the same time we hit the ground and then punch up with the piston movement.  The warm down brought an excellent session to a close and I have to say I am really enjoying these morning bootcamps with Shaun.  We covered 1.7 miles during the session.  Most of it was probably doing those shuttle runs…

I ran over to my session with Jon Bell, and did it in my best time yet, so I was pleased with that.  I managed 5 pull ups with the green band, up from 3 the last time I did them.  I also did 35kg x 5 on the standing presses.  The WOD featured 6 sets of 8 knee raises, 10 lunges holding an 8kg dumbbell in each hand, and 10 presses with a 6kg dumbbell in each hand, and I completed it in 8 minutes and 32 seconds.  The circuit had not been a cardio one so I decided I should run home.  That was slower than the run to get there.

  1. Regiment Fitness – 1 hour
  2. Run (St Albans) – 2.1 miles – 20 minutes 40 seconds
  3. Jon Bell Fitness – 1 hour
  4. Run (St Albans) – 2.1 miles – 23 minutes 59 seconds

Tuesday 22 July 2014

I was in Paris all day.

Wednesday 23 July 2014

So this was the last week of the 8 weeks of the DUO, a course designed for runners and cyclists, which ran from 0615 to 0715 on Wednesday mornings, and while the weather was overcast, it stayed dry, which means we only had rain for the very first session.  We began with some mobility exercises in the car park before jogging down to the netball court and continuing a running warm up using the painted lines on the court, gradually building up through high knees and boots to glutes to some sprints.  Then it was over to the cushioned surface of the Adizone for the circuit, doing two rounds of 45 seconds on each exercise.  This week the exercises were chest presses on the straps, hopping around a cross of cones, (all the way round on one foot, then on the other (so, forward, sideways, back and sideways; and I went clockwise for the first round and anti-clockwise for the second round)); wall sits (back to the wall, legs at 90 degrees), lying burpees (starting from a position lying on the floor face-down with the arms and legs up), forward and back lunges holding a 10kg kettelbell, and tricep dips.  We moved on to the game, which involved the familiar sprints to get the cones, but we had been told there would be a second part to the activity, and correctly guessed it would have something to do with the colours of the cones.  As it turned out we got 10 repetitions of each exercise for every cone we brought back, and blue was squats, red was press ups, yellow was high knees and green was plank.  So we got 80 squats, 40 press ups, 50 high knees and 40 seconds of plank.  I actually did 90 squats and held the plank for 60 seconds, to support those still going.  We moved on to core exercises, doing 10 kermit planks (which are a lot like gecko press ups, so holding the plank position and moving the knee forward before taking the leg out and back (like a frog swimming)), 10 mountaineers and 10 dead bugs (lying on our backs with our arms up and our legs at right angles, then lowering alternate opposite arms and legs).  The yoga moves of the day were first of all spreading the legs wide and leaning forward to touch the floor (or, in my case, the air above the floor), and sitting down with the soles of the feet brought together in front of you before leaning back until you are lying down (with the soles of the feet still together) and the arms stretched out wide.  We had covered a mile during the session.  It had been a great session to bring the 8 weeks to a close, and the very good news at the end was that they are going to continue with the sessions after a break next week, when I am away anyway – result !

I was working from home today after being in Paris yesterday and doing an Interval Workout at lunchtime, 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 hot and humid conditions I managed to complete one big lap, which was 2.3 miles in the time available.  This is my best time for doing this big lap at home, so I am very pleased with that.

  1. theDUO – 1 hour
  2. Run (home) – 6 x 800 Interval Workout

Thursday 24 July 2014

I was in the office today and trying to finish everything off being going to France for a week, so there was no time for any exercise.

Friday 25 July 2014

We spent the day travelling to France, although I think pulling the big suitcase and carrying the bassoon on my back should count as exercise.

Saturday 26 July 2014

We rented two bicycles for the week in the morning and then set out to use them for as much of the time as we were in France as possible.

  1. Ride – 12.9 miles

Sunday 27 July 2014

I woke up early and ran to the beach to do a workout.  I decided that rather than simply running the short distance to the beach I would do a 7 x 400 Interval Workout, which would be seven sets of 400 metres at 5km pace, each followed by 400 metres at 10km pace.  As I was running on a road, 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.  I actually went a bit further because I pushed the final hard minute after I passed the beach and then ran the recovery minute before turning round to run at full pace back to the beach.  It felt good and I covered 1.7 miles.

I did the same beach workout I have done before because I like the exercises and they seem to cover everything.  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.  I did 20 repetitions of each exercise, and went through the routine twice.

It's a great workout zone

It’s a great workout zone

In the afternoon I 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 and I managed to get to 6 miles completed before the seventh mile went to a time of 10 minutes 11 seconds.

  1. Run (Le Croisic) – 7 x 400 Interval Workout
  2. Beach workout – 30 minutes
  3. Ride – 2.2 miles
  4. Run (Le Croisic) – 10 Minute Miles – 6 miles

Positives from this week – I kept things going through the beginning of our time in France and added some cycling into the mix.

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