Week 6, and after a good week I am feeling very motivated to push on…
This week’s blog is brought to you in memory of Robin Williams, and in the hope that one day we will better understand depression and be able to provide the proper support that is needed for those who suffer from it.
Sometimes you got to specifically go out of your way to get into trouble. It’s called fun.
Monday 11 August 2014
I had to go into the office, which meant I was unable to get to the morning session with Regiment Fitness. I made up for that by doing my 6 x 800 Interval Workout along something at least approaching the correct distance for the first time, 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 4 minutes at the full pace, with 2 minutes after each at the recovery pace. I ran 4.3 miles in the 37 minutes, with only one of the miles at a time of over 9 minutes, so I was pleased with that effort.
I ran over to my session with Jon Bell, and it was a good run, almost my best. I am definitely getting used to this route and will keep pushing on it, as it is a great way to warm up for the session. This evening’s session was a little different because it did not feature a WOD. Instead we worked on my technique for deadlifts, and the three sets I did took me up to 55kg x 10 repetitions, and introduced chest presses, with me getting up to 45kg x 10 repetitions this first time after the three sets. It was all finished off with some time on the rowing machine doing 1000 metres in 3 minutes and 54 seconds, putting me in the sub-4 minute club. Once again the run home went slower than the run to get there, and was a hard couple of miles, but I will keep them going because they will be the miles which count for some of the events I have planned over the next 6 months.
- Run (work) – 6 x 800 Interval Workout
- Run (St Albans) – 2.1 miles – 20 minutes 51 seconds
- Jon Bell Fitness – 1 hour
- Run (St Albans) – 2.1 miles – 22 minutes 12 seconds
Tuesday 12 August 2014
I was in the office again and did a VO2 Max run at lunchtime. It has been some time since I last ran one and I need to get it back into my schedule, especially if I am now going to be running the correct distances for my Interval Workouts. The good thing about my VO2 Max training run is that I can fit it into a small gap in my working day. That is always the theory, anyway, and today I managed it, running for 5 minutes to warm up, then ran three repetitions of 30 seconds hard, each time followed by 30 seconds recovery, then ran two repetitions of 1 minute hard, again both times followed by 1 minute recovery, and finally ran another three repetitions of 30 seconds hard, again each time followed by 30 seconds recovery. It felt very good, it felt faster than before, and I got further than I have managed before, covering 1.8 miles
I went along to the early Regiment Fitness session at Welwyn, which was being taken by Joe and Tom, who I had not met before. As I got talking with Tom he noticed my Merrell TrailGloves and said how he preferred them for running too, which led into a very interesting conversation and a great way to get ready for the session. The evening was fine, if cloudy, although there was a hint that it might actually rain during the session. An active warm up finished up with us in two groups making the letters A, J and R with our bodies, which is always chaotic fun, and then a push with a run over to the buildings before we returned to the van. This evening we got into pairs for the gate circuit, where one of us wouldexercise while the other ran laps by going out of the gate and around the outside of the exercise area. The way it worked was press ups during 2 laps, squat jumps during 2 laps, burpees with a tuck jump during 1 and a half laps, and mountaineers during 2 laps, before we finished with a push by running over to the buildings and back to the van. We split into two groups and I started with the boxing, working in pairs with one of us doing 40 straight punches, then both of us doing 4 burpees, the same person doing 50 straight punches, then both of us doing 5 burpees, and the same person doing 60 straight punches, then both of us doing 6 burpees, before it was all repeated with the other person punching. We followed that up with 90 seconds of pistons from the sitting position, with a big push for the final 10 seconds. We swapped groups and got into teams of three for tyre shuttles, first up to one end and then back again, with a final push around the circuit to finish things off, or so we thought. There was still time for Joe to put us through some squats pain, working on each leg individually. Thankfully the warm down was done sitting down. We had run 2.2 miles during the session.
- Run (work) – VO2 Max
- Regiment Fitness – 1 hour
Wednesday 13 August 2014
So this was the second session in this new series of the DUO, a course designed for runners and cyclists, which ran from 0615 to 0715 on Wednesday mornings in St Albans, and that was great news for me, giving me another series of early Wednesday training sessions to take me through August. Even better for me this morning was turning up to find that everyone else was on holiday so it became a one-to-one session with Bex instead, which gave me a great opportunity to chat with her while doing the session. I started off with a warm up running between cones on the netball court, doing different movements between them and moving in random directions. Then we moved to the Adizone and the cushioned surface for the circuit, doing three sets of 45 seconds on and 15 seconds off of burpees with a twist jump of 180 degrees between each; repetitions of 2 press ups and 4 mountaineers; repetitions of 2 jack squats and 8 high knees; repetitions of 4 ice skaters and 4 squat jumps; and repetitions of two steps forward then lunging down and two steps back and lunging down, and 4 squat kicks. I followed that with wall sitting for 60 seconds followed by 10 lunge walks on each leg, 45 seconds followed by 15 lunge walks, and 30 seconds followed by 20 lunge walks. With my legs burning after that, what could be better than some plyometrics ? We played a game called ‘red light, green light’ where I had to stay still on a red light and could move on a green light, doing it with power frogs, then power hops on my right leg, and finally power hops on my left leg. It was interesting that I got so much more power out of my right leg while hopping, and yet was much more easily stable on my left leg while holding. Next up were some core exercises, starting with plank for 30 seconds then plank to press up for 10 seconds, then plank with hot hands (moving each hand up to the shoulder and back down in turn), before Bex said that we would be moving on to side plank and I laughed, explaining that I cannot do side plank. I got into the position for right plank and although we adjusted my arm it was still a huge effort to hold myself completely off the ground. I held that for 10 seconds. I switched to my left side and it was so much easier. So the lesson is I need to do a lot more right side plank to work on that weakness. We finished off a brilliant session with some stretches. I had run 0.7 miles during the course of the session.
- theDUO – 1 hour
Thursday 14 August 2014
I was at a work conference all day and so could not get out for a run during the day, and was left too tired by the time I got home. I do not like ending up doing nothing in a day.
Friday 15 August 2014
I was too busy with work to get out for a run today, which was especially annoying after yesterday.
Saturday 16 August 2014
I went to the Regiment Fitness tabbing session in Hemel Hempstead in the morning, and you can read more about that here.
I’m looking way too happy
I then drove back to St Albans to run the parkrun with Debbie and we ran a personal best for the parkrun, which we were very pleased with. It is getting close to my own personal best for a 5k.
- Regiment Fitness tabbing (Hemel Hempstead) – 2.8 miles – 1 hour
- parkrun (St Albans) – 5km – 27 minutes 38 seconds
Sunday 17 August 2014
I ran down to the morning session with Regiment Fitness carrying my bergen, just to get in that little bit extra time with it. The session itself was being taken by Shaun and Tom, who had taken yesterday’s tabbing session in Hemel Hempstead – never seen Tom before this week and then he comes along three times ! After an active warm up we moved on to the sprint circuit, which is always tough work. In fact, when Shaun said how tough it was going to be I followed him to the other side of the line of white cones to join the easy/medium group, before being sent back. One of the perils of being known to the instructors ! The way the sprint circuit works is straight forward – do a stupid number of repetitions of an exercise, jog out to the pole, sprint 100 metres, jog back to the starting point, repeat, then move on to the next exercise. We did 50 press ups, 50 sit ups, 30 burpees, and then a combination for the final set of 100 jump lunges (50 on each leg) the first time and 30 crucifix sit ups (arms out to the side while lying flat, and they come up to your legs as your legs and shoulders come up together) the second time. My legs actually felt good in the sprints for a change, although I do still need to get that sports massage, and I pushed through the whole thing. We split into pairs for some tyre shuttles, but because of the odd numbers I was left on my own to run the 4 repeats out to the far cones and back, which was not so bad. Then we moved on to doing 3 repeats of the jerry can push, and suddenly, because I was on my own, Shaun suggested that I do 4 repeats. You have to enjoy these little pushes or you would collapse. Actually, you will probably collapse anyway. We moved on to the boxing and as I did not have a partner I was with Shaun, doing straight punches for 20 seconds on and 10 seconds off, for 4 repeats, and because I was with Shaun and he was not doing them I also joined in with the final 2 repeats when it switched over. We continued with hooks in the same way, with me getting some extras again. Then we did 20 straight punches followed by 10 press ups for 4 repeats, and again I joined in with the final 2 repeats when it switched over. Finally we got into two ranks, with Tom slotting in for Shaun (on the face of it so that Shaun could show him the drill, but really because he was going to have to take part) and in turn we went down the line doing 20 straight punches with each person until we had each run through once. The team I was in won. The excellent session was closed off with a warm down and we had run 2.2 miles during the course of the session. All that remained was for me to run home with my bergen.
Here we all are sittin’ in a rainbow (da da da do)
- Bergen run (St Albans) – 1.1 miles – 10 minutes 31 seconds
- Regiment Fitness – 1 hour
- Bergen run (St Albans) – 1.1 miles – 14 minutes 20 seconds
Positives from this week – I got in some great interval runs and enjoyed a splash through a river.