Week 7, and I already know I have a big week ahead of me…
This week’s blog is brought to you by Percy Pig, because it was my birthday.
Happy Birthday to me 🙂
Monday 18 August 2014
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. It was another interesting session this evening. We started with some work on pull ups, and I learnt the distinction between pull ups and chin ups, which depends on which way your hands are pointing as they grip the pole. I managed 5 pull ups with the green elastic and 7 chin ups, but it is the pull ups we are recording. Then we moved on to an extended WOD, with a few substitutions. I do a lot of running in my training schedule anyway so we took out 800 metres of running and put in 1000 metres of rowing, followed by 25 push ups from a bar almost on the floor (which I suddenly found to be a lot easier with my hands closer together), then 25 deadlifts (and we reduced the weight when my back started to go), then 50 walking lunges with 6kg dumbbells in each hand (which got faster as I got into it), 25 knee raises (with me hanging by my hands from the pull up pole, raising my knees to my chest), and finished up by rowing another 1000 metres. Jon had set me a target of 24 minutes and I completed it in just under that. The deadlifts really slowed me down and the knee raises turned out to be a lot easier than I had anticipated. Anyway, by the end of it my legs were like jelly, and then I ran home.
- 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 19 August 2014
I was in the office again and did 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 2 minute at the full pace, with 2 minutes after each at the recovery pace, which is pushing it up nearer to what it should be from how I was doing it before. It felt good in the sunny conditions and I did two big laps and got on to the small lap as I covered 3.2 miles in the 29 minutes. I will continue to run the 29 minutes for this Interval Workout until I see the distance covered really improving. I did my wall squats when I went for my shower.
I went along to the early Regiment Fitness session at Welwyn, which was being taken by Joe and Craig, another instructor who I had not met before. The rain began as I was driving there and looking at the sky it was set to continue, and did so as we went through a running warm up which finished with a run to the goal at the far end of the field and back. This evening we would be doing an accumulative circuit, where we would do 5 repetitions at the first pole, then 10, 15, 20 and finally 25 at the final pole. Meaning 75 repetitions of each exercise in total. We did press ups, squat jumps, then a combination with burpee power hops taking us out to the 15 pole and squat thrusts from there, mountaineers (with the numbers on each leg), Russian twists, and burpees. We sprinted back after each set and got into plank while we waited to go again. We followed that with some abs work, doing variations on leg raises with our legs always lifted. I definitely felt that. We split into two groups and I started with the boxing, holding my hands up to be punched with upper cuts while I was in the squatting position and my partner was kneeling, and we each did three sets which lead into a pushed 10 seconds to finish each set. Then we went into the sit up position, doing sets of 10 straight punches as we came up. I very definitely felt that after the abs work earlier. We swapped groups and now we were working with the logs. There were enough for me to not be in a pair, so I did 10 squat presses (holding one end of the log while the other end is on the ground, then squatting down from the standing position, and coming back up on to your toes) then ran to the other side of the field and up the bank to do 10 burpees, then repeated that with 15 squat presses and 15 normal presses, and 10 burpess, then 20 squat presses and 20 normal presses, and 10 burpees. Then we were back with the log for three sets of 20 seconds of presses with 10 seconds inbetween. The warm down was mostly while we were sitting down, which was nice. We had run 1.9 miles during the excellent session.
- Run (work) – 7 x 400 Interval Workout
- Wall squats – 15
- Regiment Fitness – 1 hour
Wednesday 20 August 2014
So this was the third 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. I left the house late and had to run down while eating an apple to make sure I was not late. It was cold out and it was not a fast run ! Bex was away so this session was being taken by Claire, and because of holidays it was just me and Cathy. We began with a running warm up around the netball court and also did some active leg movements which I recognised as being something runners do, and something I should probably do more of to loosen me up. We were going to be doing a body weight circuit, and it would have us doing 10 repetitions of each exercise down to 1 repetition. We would be doing lying burpees (burpees which start from a totally prone position and finish with the arms in the air on the jump), press ups, mountaineers or extended squat thrusts (and I chose the squat thrust option, coming into the middle then out to each side to complete one squat thrust), and tricep dips on the bench. It is a tough circuit, and tiring so that even with the repetitions coming down it hardly feels like it is getting easier as it goes on. Then we moved on to core work, getting into the normal plank position and jumping our legs apart and back 20 times, then lying on our backs for 20 full leg raises, which definitely hurt by the end of them. We followed that with some work on the glutes, lying on our side with our knees bent and our ankles together before doing the clam by raising the top knee, then straightening our legs to to side leg raises, before leaving the legs in that position and bringing the top knee in to the chest, and finally rolling on to our front with one leg bent and the ankle placed over the back of the other knee before bringing the knee of the bent leg up and down, and then we repeated everything on the other side. The circuit had been hard and the work afterwards was not much easier, while being very instructive and providing a lot of ideas for me to incorporate into my own training. I had run 0.7 miles during the course of the session, but that did not in any way mean it had been an easy one.
We went out for my birthday in the evening and ate at Dinner.
- Run (St Albans) – 1.4 miles – 14 minutes 01 seconds
- theDUO – 1 hour
Thursday 21 August 2014
I was at a work meeting all day and so could not get out for a run during the day, but I did get along to the early Regiment Fitness session at Welwyn in evening, which was being taken by Joe and James. The warm up took us further than ever with a run to the metal sign which was at the back of the buildings, before we returned to the letter game and the team I was in could not manage to finish the Y or the P in time, so we got a forfeit of 5 burpees each time, and then quickly pushed into another run to the metal sign. It was a zig zag circuit this evening, using 5 poles and doing 20 repetitions of the exercises at each pole, before sprinting back to the start. We did press ups, squat jumps, burpees, squat thrusts and press ups with an alternate leg kick each time (10 on each leg) which really hurt my shoulders. We also got some hill repeats as we came in to the start point, doing 5 up and down the slope after the burpees, 6 after the squat thrusts, and I did not hear how many we were supposed to do to finish so I did 10. Then we got into a circle for some abs work, doing 20 seconds of each exercise with 10 seconds rest in between. We were supposed to be doing 4 minutes of that but I am sure we did at least 5 sets of dirty old men sit ups alternating with V sit ups, before taking another run over to the buildings and then back to the van. We got into teams of three for jerry can pushes down the whole length of the field, pushing it until we needed someone to take over, and then taking another run over to the buildings before pushing it all the way back again. It is hard work, but I do seem to be good at it. Then we were in teams of 4 for daisy chain shuttle runs, and I do appear to be getting a lot better at doing them, before we finished off with a tyre pull to the other end and back, which was pretty much a sprint. I was feeling really good after the session, and, in fact, so good that I mentioned to Joe that it was my birthday, so after the warm down everyone sang Happy Birthday as I did my 10 birthday burpees. Except that I lost count, so I think I did 12. We had run for 2.2 miles during the session, but I left my Garmin running so it recorded part of my drive home, so I will not be keeping that record.
Regiment Fitness – 1 hour
Friday 22 August 2014
I was in the office during the day and did a VO2 Max run at lunchtime. 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, although I did start to feel my left shoulder towards the end, it felt faster than before, and I got further along the smaller lap than I have managed before, while still covering 1.8 miles. I did my wall squats in the shower afterwards.
I went to the Regiment Fitness tabbing session in Dunstable in the evening, and you can read more about that here.
That’s the way down…
Run (work) – VO2 Max
- Wall squats – 15
- Regiment Fitness tabbing (Dunstable) – 3.7 miles – 1 hour
Saturday 23 August 2014
I went to the Dark 15 tabbing training session in in the morning, and you can read more about that here.
Off they go again
- Dark 15 tabbing (Swinley Forest) – 10.1 miles – 2 hours 26 minutes 59 seconds
Sunday 24 August 2014
I went to the Dragon Boat Race organised by Regiment Fitness and you can read more about that here.
The sort of effort that wins you medals…
- Regiment Fitness – Dragon Boat Race
Positives from this week – I did a 10 mile bergen run. I think I will have to do that a lot more often.