Avalanche Endurance Events : Summer Fan Dance 2016 training : Week 2

This is my fitness Mission Statement for between now and August :

To get myself to a level of fitness which allows me to complete the Paras’ 10 in under 1 hour and 40 minutes, the Fan Dance in under 4 hours, and Karl Rushen’s 100s Workout in under 45 minutes.

This week will see me doing some basic running, hill repetitions, kettlebell sessions, Primal Power Stretches, and strength exercises.  In order to get those done I am going to have to make some lifestyle changes, the most important of which will be going to bed before midnight.  I drink quite a lot of water during the day but I suspect not enough, so I am going to start using a 1 litre bottle and ensure I empty it at least twice a day.  Anything else, such as cups of peppermint tea, will be an added bonus.

Monday 11 January 2016

I weighed myself this morning and I am 102 kgs, so the loss of 1kg in a week.  Of course, that means nothing unless it becomes a continuous downward trend, because I need to lose weight, and a lot more than just 1kg.  It is a start, and I feel better this week, which is much more to the point.

I started the day some cereal and a cup of peppermint tea, before continuing with water and an apple and banana.  Debbie wanted to go for a run at lunchtime which was not in my training plan, but I decided to give it a go anyway.  She needed to do a 30 minutes easy run, and somehow we also managed to bring two hill repetitions into it.  That will do as an extra run this week, because no runs are ‘easy’ for me at the moment.

In the early evening I did my Para Fitness strength training : 3 x 22 press-ups, 3 x 22 dips, 3 x 22 sit-ups, 3 x 22 legs, and 3 x 45 seconds of core.  I chose standard press-up, bench dips, full sit-ups, squats and plank.  I was able to do these at home and it felt invigorating.

  1. Walk (St Albans) – 0.8 miles – 13 minutes 45 seconds
  2. Run (St Albans) – 2.5 miles – 30 minutes 37 seconds
  3. Walk (St Albans) – 1.2 miles – 23 minutes 49 seconds
  4. Para Fitness

Tuesday 12 January 2016

I went to bed at around 2230.  I could not drag myself out of bed in the morning, so that plan did not work and I will have to find another time to go for my run today.  I do not usually have problems waking up early but appear to have got out of the habit, so I will work on that.  It is important today because I am in the office through the day and will be out this evening, so it is not so easy to find a space to fit in the run.

I did manage to get home in time and ran down to Verulamium Park in St Albans.  I was pleased that my first mile came in at 10 minutes and 29 seconds because that is a huge improvement on my recent times.  I was doing a run from The Para Fitness Guide and this was a perfect location because the run requires hill repetitions and sprints.  There is an excellent hill alongside the Roman remains (which is also a Strava segment I can start attacking as my fitness improves (I am over a minute outside of my PR at the moment)), and at the bottom of that hill are two football pitches, which provide great markings for 100 metre sprints (because a football pitch must be between 90 and 120 metres).  So I did at least 20 minutes @ 60%, 3 x hill repetitions @ 70% with walk down recovery, and 3 x 100 metre efforts @ 70% with 100 metre recovery for each.

I drove Debbie over to a rehearsal in Baldock, and rather than just sitting in the car while I waited for her, I went for a walk for part of the time.

  1. Para Fitness (St Albans) – 3.4 miles – 45 minutes
  2. Walk (Baldock) – 1.6 miles – 32 minutes 13 seconds

Wednesday 13 January 2016

We went swimming at lunchtime again, on a day which I am designating as active recovery.  I managed to increase from 44 to 52 lengths in the time available (I started my 51st length before 40 minutes, and so had to swim back to get to the start point), and it felt good.  I am not a brilliant swimmer, and I employ a very bad breastroke style, so swimming can be hard work for me, which is not a bad thing.

Later in the afternoon I did the Primal Power Stretches from the Bear Grylls book, Your Life – Train For It, beginning with the warm-up, 4 breaths in Mountain Pose, 6 Standing Side Stretches, 6 Sweep the Floor and Rises, 6 Extended Mountain Pose to Standing Chair, 6 Extended Mountain Pose to Standing Chair on toes, and 6 Forward Fold to High Plank to Down Dog to High Plank to Forward Fold (so not unlike a sun salutation from some yoga classes I have attended).  I was doing workout 1 today – Whole Body; Emphasis on Standing Strength – and would be completing the sequences sufficient times for a 30 minute workout.  It is split into two blocks.  In block one I hold the pose for 45 seconds, and repeat the poses four times (two times on my left-hand side, and two times on my right-hand side) to complete the block.  I did Standing Chair, Warrior One, Warrior Lunge and Reach, Warrior Two, Eagle Pose and Extended Bear Pose, which were all familiar yoga positions.  In block two I hold the pose for 30 seconds, and repeat the poses three times to complete the block.  I did Low Plank, Boat Pose, Russian Prayer Twist and Extended Bear Pose, extending through to Forward Fold and rising into Mountain Pose to complete the workout.  I finished with a warm-down, and had both felt and enjoyed the workout.

I walked with Debbie to her rehearsal.  Of course, she then stays at her rehearsal while I walk back home, then later walk back to meet her, and finally walk home with her.  That certainly adds to the time spent on my feet, and until I build up my running miles I am going to continue to include them in my fitness blogs.

I know I had designated this an active recovery day, but I was feeling so energised that I could not resist doing one round (out of three) of a Bear Grylls kettlebell workout.  I am using an 8kg kettlebell.  This is Workout 1 and after beginning with a warm up it is split into two blocks.  Block one involves 10 repetitions of each of Kettlebell Deadlifts, Single-leg Deadlifts (left), Single-leg Deadlifts (right), and Kettlebell Deadlifts, with as many rounds as possible in 4 minutes.  Block two involves working for 20 seconds and resting for 10 seconds between exercises, and I did Double-hand Swing, Kettlebell Power Plank with Renegade Row (and I added in an exercise so I did this on the left and the right), Double-hand Swing, Kettlebell Power Push-ups, Goblet Squats, Kettlebell Front Squat to Press (right), Kettlebell Front Squat to Press (left), and Abdominal Pull-in.  This is going to be a very interesting addition to my training regime.

  1. Swim (St Albans) – 52 x 25m lengths – 41 minutes 28 seconds
  2. Bear Grylls Primal Power Stretch – Workout 1 – 30 minutes
  3. Walk (St Albans) – 2.5 miles – 48 minutes 55 seconds
  4. Bear Grylls Kettlebell – Workout 1 – 10 minutes
  5. Walk (St Albans) – 2.6 miles – 45 minutes 55 seconds

Thursday 14 January 2016

I had so many plans for today but was down in London for a meeting in the morning, and the rest of my day into the early evening was consumed by work, leaving me too tired to do anything by the time I had cleared it, which was disappointing.  At least my current vegan diet means I do not end up snacking on rubbish.  I will have some catching up to do before the end of the week, though.

Friday 15 January 2016

I was straight into it this morning with my Para Fitness strength training, doing the same circuit I did on Monday.

After not being able to fit in a run yesterday, I was left with having to do three runs before the end of the week, 35 minutes, 45 minutes and 70 minutes.  Knowing that I would be having a busy weekend, I reckoned today at lunchtime was the best time to try for the 70 minutes run.  It was cold outside and I seemed to be always running into a headwind, no matter which direction I was running, and I simply did not have the stamina for this, so it turned into a run/walk.  Still, what really matters to me at the moment is time on feet, the distance and the pace will come together in due course.  This was a run from the Improver programme in the Marathon News magazine, and what they say is “the next four weeks are about building a base of easy running – building time on feet without the fatigue of faster running.  This will build a strong foundation for more marathon-specific training.”

  1. Para Fitness
  2. Run (St Albans) – 5.8 miles – 1 hour 11 minutes 17 seconds

Saturday 16 January 2016

I drove Debbie over to her rehearsal in Saffron Waldon and stayed there during the day, which meant no real time for training.  We started going for a walk at lunchtime but it got too cold so we turned around.

When I got home I did three rounds of the Bear Grylls kettlebell workout I had tried earlier in the week, so this is just to recap on that.  I am using an 8kg kettlebell.  This is Workout 1 and after beginning with a warm up it is split into two blocks.  Block one involves 10 repetitions of each of Kettlebell Deadlifts, Single-leg Deadlifts (left), Single-leg Deadlifts (right), and Kettlebell Deadlifts, with as many rounds as possible in 4 minutes.  Block two involves working for 20 seconds and resting for 10 seconds between exercises, and I did Double-hand Swing, Kettlebell Power Plank with Renegade Row (and I added in an exercise so I did this on the left and the right), Double-hand Swing, Kettlebell Power Push-ups, Goblet Squats, Kettlebell Front Squat to Press (right), Kettlebell Front Squat to Press (left), and Abdominal Pull-in.  It was tough and sweaty and good.

  1. Walk (Saffron Waldon) – 0.6 miles – 10 minutes 01 seconds
  2. Bear Grylls – Kettlebell Workout One – 30 minutes

Sunday 17 January 2016

I was with Debbie in Saffron Waldon again, this time for the performance of her concert, and that took up all of the day.

Later in the evening I did the Primal Power Stretches from the Bear Grylls book, Your Life – Train For It, beginning with the warm-up, 4 breaths in Mountain Pose, 6 Standing Side Stretches, 6 Sweep the Floor and Rises, 6 Extended Mountain Pose to Standing Chair, 6 Extended Mountain Pose to Standing Chair on toes, and 6 Forward Fold to High Plank to Down Dog to High Plank to Forward Fold.  I was doing workout 1 – Whole Body; Emphasis on Standing Strength – and would be completing the sequences sufficient times for a 30 minute workout.  It is split into two blocks.  In block one I hold the pose for 45 seconds, and repeat the poses four times (two times on my left-hand side, and two times on my right-hand side) to complete the block.  I did Standing Chair, Warrior One, Warrior Lunge and Reach, Warrior Two, Eagle Pose and Extended Bear Pose, which were all familiar yoga positions.  In block two I hold the pose for 30 seconds, and repeat the poses three times to complete the block.  I did Low Plank, Boat Pose, Russian Prayer Twist and Extended Bear Pose, extending through to Forward Fold and rising into Mountain Pose to complete the workout.  I finished with a warm-down, and it was a good way to end the day, and the week.

  1. Bear Grylls – Primal Power Stretch – Workout One – 30 minutes

You can read more about my third week of Veganuary here.

Positives from this week : although I did not get in all my runs, I did complete my long run.  I improved my swimming, and I started something new with the kettlebell training.

This entry was posted in Avalanche Endurance Events, Elan, Fitness Training, London Marathon, Long Drag, Paras'10, Ricochet, The 100 Peaks Challenge, The Fan Dance. Bookmark the permalink.

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