Avalanche Endurance Events : Summer Fan Dance 2016 training : Week 3

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, Kettlebell sessions, Primal Power Stretches, strength exercises and starting my boxing training.  I am keeping on top of my water intake, continuing to use a 1 litre bottle and making sure I empty it at least twice a day.  Anything else, such as cups of peppermint tea, will be an added bonus.  Just to confirm, although I am using the Bear Grylls book for a lot of my training ideas, I have not yet got to the stage where I am drinking my own urine.

Monday 18 January 2016

I weighed myself this morning and I am 101.5 kgs, so the loss of 0.5kg in a week.

I started the day with all sorts of plans and then work got in the way, so I am already looking at having to catch up.  I enjoyed the Bear Grylls workouts last week, so I want to get in three Kettlebell workouts and three Primal Power Stretch workouts each week.  My idea is to do the Kettlebell workouts in the morning and the Primal Power Stretch workouts in the evening.  I also want to do at least four runs a week (which will probably include the runs from the Para Fitness programme), to include one long run, and one swim a week.  Along with that will be the Para Fitness strength training, and, for the next 8 weeks (at least), the boxing training.

My runs this week from the Improver running programme in the Marathon News magazine need to be 30 minutes, 35 minutes, 50 minutes and 80 minutes long.  The runs from my Para Fitness programme will cover two of those.

For today, I had to settle for going for a walk.  And if all else fails on any day then I do want to be doing something, anything, active for at least 30 minutes.

  1. Walk (St Albans) – 2.8 miles – 1 hour 07 minutes 12 seconds

Tuesday 19 January 2016

I was in the office from early on and so had no opportunity to do any training before setting off.  In the evening I had my induction session for the Ultra White Collar Boxing I will be doing in aid of Cancer Research on 20 March (please contact me if you want a £20 ticket to the show) so I decided to run over.  It is only a mile away so I will run to and from my training sessions there.  There will be two free training sessions available each week, on Tuesdays and Sundays, and I can also pay £7 to take advantage of an extra training session on Thursdays, so I will trying to get along to all three each week, as well as doing my own thing.  I went for a longer run to get home after the induction, doing the 35 minute run in my marathon training programme, but it was so freezing cold that I wish I had not.

It just got real

It just got real

  1. Run (St Albans) – 1 mile – 10 minutes 46 seconds
  2. Run (St Albans) – 3.2 miles – 40 minutes 34 seconds

Wednesday 20 January 2016

In the morning I did the Bear Grylls Kettlebell Workout 2, which has its emphasis on the upper body, using my 8kg kettlebell.  After beginning with a warm up it is split into six blocks.  The first five blocks are working for 20 seconds with 10 seconds rest, and 30 seconds rest between blocks.  Block one is Hip Bridge Pull-In, Hip Bridge and Kettlebell Chest Push (both repeated), Kettlebell Deadlift, Single-leg Deadlift (left), Single-leg Deadlift (right), and Kettlebell Deadlift.  Block two is Double-hand Swing, One-arm Kettlebell Row (Warrior Legs) (right), One-arm Kettlebell Row (Warrior Legs) (left), Double-hand Swing, Turkish Get-up Half (right), and Turkish Get-up Half (left) (both repeated).  Block three is Double-hand Swing, Single-hand Swing (right), Single-hand Swing (left), Double-hand Swing, Abdominal Pull-in, and Abdominal Crunch to Standing (both repeated).  Block four is Standing Abdominal 8s, Kettlebell Spider Plank (right and left), Standing Abdominal 8s, Kettlebell Spider Plank and Diamond Push-up, Kettlebell Windmill (right), Kettlebell Windmill (left), One-arm Kettlebell Row (Warrior Legs) (right), and One-arm Kettlebell Row (Warrior Legs) (left).  Block five is Kettlebell Front Squat (right, Kettlebell Front Squat (left), Kettlebell Front Squat to Press (right), Kettlebell Front Squat to Press (left), Kettlebell Lunge and Press (right), Kettlebell Lunge and Press (left), Goblet Squat, and Goblet Squat and Press.  Block six is different, doing six repetitions of each exercise, and completing as many rounds as possible in 3 minutes.  The exercises are Kettlebell Russian Twists, Abdominal Crunches to Standing, and Bicep to Double-hand Military Presses.  That was definitely a good workout for me.

I took a walk around town at lunchtime.

Later in the afternoon I did my Para Fitness run, 25 minutes jog @ 60%, with 10 x 30 second interval sprints.  I almost certainly was not jogging at only 60%.  I was definitely not sprinting by the time I got to the intervals !  I ran for 15 minutes, did the interval sprints, and then ran for 10 minutes, and the best part of it was the first mile, which I did in 9 minutes and 59 seconds, the first time I have run a sub-10 minute mile in quite some time.  I ran over 3 miles in total, and, again, that was probably in my fastest time for that distance in quite some time.

Debbie did not have her rehearsal this evening, so I missed out on 5 miles of walking.  I think I had done enough today anyway.

  1. Bear Grylls Kettlebell – Workout 2 – 30 minutes
  2. Walk (St Albans) – 1.8 miles – 34 minutes 08 seconds
  3. Para Fitness – 3.2 miles – 35 minutes

Thursday 21 January 2016

I had boxing training in the evening, so I ran the mile to get there, taking it easy.  It was very friendly and relaxed in the St Albans Muay Thai And Boxing club gym and I already know I am going to enjoy training there.  Brian got me sorted and told me to get a skipping rope.  Oh, dear.  He asked if I had done skipping before, to which I replied, “Yes.  Very badly.”  It got better as it went on and I was definitely feeling it, despite this just being the warm up.  I need to get myself a rope to practice outside of the gym.  We moved on to shadow boxing and Brian showed me the basic punches.  Then we worked in pairs on combinations, using jabs, cross punches, hooks and upper cuts; then worked on blocking punches; then worked on movement.  I was in a pair with Greg, who was very patient in trying to correct my hook, and was very helpful in guiding me through the session.  My shoulders and arms definitely felt like they had been worked.  We finished off with a circuit, the group of us in a circle, choosing an exercise and a duration each, and I came in at the end with 20 mountain climbers.  We had also done a number of variations on press ups, sit ups and squats before that.  Everything was done to a pounding rock soundtrack and a beeping countdown clock, which was fun.  I ran home after an excellent session.

Not that Countdown clock

Not that Countdown clock

  1. Run (St Albans) – 1 mile – 10 minutes 42 seconds
  2. Boxing training
  3. Run (St Albans) – 1.1 miles – 12 minutes 43 seconds

Friday 22 January 2016

In the morning I did the Bear Grylls Kettlebell Workout 3, which has its emphasis on upper body and core, using my 8kg kettlebell.  After beginning with a warm up it is split into five blocks.  The first and last blocks, and the remaining blocks are working for 20 seconds with 10 seconds rest, with either 30 seconds or 1 minute rest between blocks.  Block one is doing ten repetitions of each exercise, and completing as many rounds as possible in 6 minutes, and block five is doing five repetitions of each exercise, and completing as many rounds as possible in 4 minutes.  Block one is Double-hand Swings, Single-hand Swings (right), Single-hand Swings (left), Kettlebell Lunge and Press (right), Kettlebell Lunge and Press (left), Goblet Squat and Press, Kettlebell Chest Press, Bear Twist and Press, Abdominal Pull-ins, and Abdominal Crunch to Standing.  Block two is Kettlebell Front Squat to Press (right), Kettlebell Front Squat to Press (left), Kettlebell Windmill (right), Kettlebell Windmill (left), Kettlebell Power Plank with Row (right), Kettlebell Power Plank with Row (left), Kettlebell Standing Abdominal 8s, and Kettlebell Standing Abdominal 8s to Woodchop.  Block 3 is Kettlebell Power Plank (ball grip), Kettlebell Power Plank with Renegade Row, Kettlebell Single-arm Plank (right), and Kettlebell Single-arm Plank (left).  Block 4 is Double-hand Swing, Overhead Swing, Alternating Single-hand Swing (right and left), and Goblet Squat to Bicep to Double-hand Military Press (all repeated).  Block five is Hip Bridge Pull-ins, Abdominal Crunch to Standing, and Hip Bridge and Kettlebell Chest Pushes.  It was another great workout over 30 minutes.  Watching Straight Outta Compton while working out definitely drove me along.

Straight Outta Amersham

Straight Outta Amersham

I took a walk up to the shops at lunchtime.  It was raining.

The rain had cleared by the early evening and I decided to combine two of my runs for this week, the 50 minute run from the Improver running programme in the Marathon News magazine, and the aerobic session from The Para Fitness Guide, which was an interval session of 8 x 200 metres @ 70% with 200 metres recovery, and 8 x 100 metres @ 70% with 100 metres recovery.  By the time I had run down and got myself in position alongside the football pitches so I could easily measure the intervals, and then done the intervals themselves, I had gone well past the 50 minutes.  I finished it off with a jog back to the road where I had to stop for the busy traffic, and decided it was as good a time as any to stop my watch.

  1. Bear Grylls Kettlebell – Workout 3 – 30 minutes
  2. Walk (St Albans) – 1.6 miles – 46 minutes 49 seconds
  3. Para Fitness – 5.5 miles – 1 hour 11 minutes 01 seconds

Saturday 23 January 2016

Our plans kept changing.  In the end I did the Bear Grylls Primal Power Stretch Workout Two with the emphasis on spinal mobility.  My back and legs certainly felt like they needed a stretch.  I began with 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.  Workout Two is in one block and I repeated it three times for a 30 minute workout (actually 36 minutes), holding each pose for 20 seconds and transitioning between poses for 10 seconds.  I did Extended Mountain Pose; Forward Fold (deep); Forward Fold (eye gaze); High Plank; Up Dog (which I definitely prefer to call Cobra !); Down Dog; Forward Fold (deep); Warrior One (right); Warrior Two (right); Standing Chair; Warrior One (left); Warrior Two (left); Standing Chair; Advanced Standing Chair (on toes); Extended Mountain Pose; Forward Fold (deep); Forward Fold (eye gaze); High Plank; Up Dog (Cobra !!!); Down Dog; Forward Fold (deep); Standing Chair; Advanced Standing Chair (on toes); and Extended Mountain Pose to Mountain Pose.  Not a bad collection of asanas to form a very effective vinyasa.  Yes, I have done yoga before.  Having watched and enjoyed Straight Outta Compton on Friday, I put on some No-Man trip hop while doing the workout, which enhanced the experience.  Nice.

Ambient trip hop to assist the yoga flow

Ambient trip hop to assist the yoga flow

I took a walk up to town to get some ingredients for a mixture I will be trying first thing in the mornings, so you can read more about that next week.

  1. Bear Grylls – Primal Power Stretch – Workout Two – 30 minutes
  2. Walk (St Albans) – 1.5 miles – 41 minutes 37 seconds

Sunday 24 January 2016

I started the day with that new thing I am going to tell you about next week.  It tasted surprisingly good.

Tastes better than I thought it would...

Tastes better than I thought it would…

I had not managed to get in any Para Fitness strength training yet this week, so I did a session in the morning.  It has moved up a little this week to 3 x 24 press-ups, 3 x 24 dips, 3 x 24 sit-ups, 3 x 24 legs, and 3 x 50 seconds of core.  I chose standard press-up, bench dips, full sit-ups, squats and plank.  It took around 15 minutes and I really should be doing this a lot more each week.

And that turned out to be it, after a number of other plans did not happen.  I do need to start loading the front of my weeks because I know things start to fall apart around the weekends.

  1. Para Fitness

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

Positives from this week : I did a bit of everything.  Now I need to build on that and do more of everything so that I hit the target for weekly workouts I have set myself.

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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