beach sprints

Well…despite a distinct lack of running, my shins are back to hurting.  Ice required.  I’m not sure why they’re hurting.  Perhaps standing while working all day; perhaps the training fins, perhaps the dramatic increase in exercise over the last two weeks.  Perhaps also the nimbus.  In truth, I probably need new orthotics, I’m just not in the place to afford them at the moment, but at the same time I don’t think that I can go into the academy not having them – particularly if there’s lots of running involved.

Slept much better last night.  Got in bed for 9.15 then read for a while.  Sleep came relatively easily after about half 10.  Was up at half 5 and off to the beach for a sprint session.  Was so nice down at the beach this morning.  Will probably wear swimmers and a bra next time and do some water running afterwards.  Will be a bit of a pain in the arse though if I’m wet getting into the car.  The water was lovely, the little bit we did paddle.  Did the sprints in the soft sand 5 x about 20m, 5 x short hills, 5 x long hills.  All up about 30 minutes.

27:35

340c, 18%

AHR: 162

MHR: 208

Going to the gym before work today, then working 12 – 9.  Not a bad day really.  Eyes feel tired again, but there’s been plenty of food sent to work so I’ll have lots of supplies when I get there.  2 x protein shakes today me thinks.

At work again now.  Minding the second shop.  Probably my favourite job in this place.  Gym was alright, though I got a little carried away with the whole application thing and was a bit late for the gym.  This application is taking up a hell of a lot of time.  Who keeps track of everywhere they’ve lived since they were 10?

Anyway, the gym.  No cardio warm up, just jump in and go…

C & J – 5 x 10@ 20

DB BP with twist – 3 x 10 – 6, 7, 7

Neutral pulldown – 3 x 10 @ 22.5

Seated row – 3 x 10 @ 27.5

DB Bent over flyes – 3 x 10 @ 6

Standing one arm row – 3 x 10 @ 22.5

45 LP – 3 x 10 @ 80

35:38

364 cal, 29%

AHR:145

MHR: 173

Not bad considering I was running late.  Still working up to working proper hard, but I’m getting there.  Consistency is most important until it becomes a lifestyle change.  Working a lot less hours next week, so hope to get even more training done.  And some more golf.

Just in from work.  Am shagged.  I’ve a really tight left hamstring, a sore left knee and my neck feels shite.  As does my right trap.  Hoping a night of sleep and not getting up at 5.30am will soothe all the pain and fatigue, I don’t think it will, but there’s always hope. I was feeling good until now – or till my knee started hurting at about 4pm.  Not exactly sure what it is – amd a little worried, but for no particular reason.  I feel as though it’s all to do with the hamstring that’s tight as feck.  Feel incredibly old tonight.

Updating before bed.  Is this what life has come to??

sleep

Today was one of the worst days I’ve had, feeling wise, for a while.  I was up early enough, considering the number of beers we had last night, and headed for the gym.

R.I. – 30:30 (5 @ 40:20) 10kph, 3% – 18mins

Clean & Press – 3 x 8 @ 20

Leg Press – 3 x 8 @ 80, 1 x 8 @ 90

Narrow pulldown – 3 x 8 @ 25

Straight leg DL – 3 x 8 @ 20

cycling – free spin – 4 mins.

50:00

631 c, 18%

AHR: 163

MHR: 198

After that I went home and we headed out for some fishing.  Was a really nice day, although there wasn’t much about – we kept losing the fecking bait.  Probably some massive crabs just kept snitching it.  During my morning workout I started to feel as though I was going to throw up, which isn’t entirely why I headed home after 50 minutes, I was nearly done anyway, but I wasn’t feeling good, and my post workout shake didn’t sit all that well in my stomach either.

Got over it and we went fishing, then back to work; but by the time I was going to work I had a massive headache, the sickly feeling had returned and I was feeling a pain across my lower back.  Not good.  Perhaps just dehydration as I filled up on food and water while at work and it seemed to get better.

Ginger and I had a game of chasey when I got home which was class.  It was great to see him running about having fun.  MG didn’t like it much as he was getting razzed up before bed, but G was laughing her head off – bit of a release for her I think.  Was going to do some work with G, but just end up doing 20 minutes on the bike by myself.  Went pretty hard, mostly strength stuff, not speed.  3 minutes @ 2, 2 @ 3, 1 @ 4 & 1 @ 5 – then repeating that pattern, although timing was different with a 2 minute cool down cycle.  Feeling much better after having a good sweat session this afternoon.  Was only 20 minutes, and not really enough to be called a second training session, but was something anyway.

20:54

236c, 24%

AHR: 154

MHR: 172

All good, but I’m so tired.  Fatigue is starting to kill me at 10pm – at least now I know when to go to bed.

Grip limitations

The murky fog has finally lifted and rain has arrived.  I’ve sworn never to complain about rain; but it gets me down.  For the last week or so it’s been more snow than rain.  I like white much more than wet! 

 

I was so tired this morning.  A combination of going to bed too late and thoughts about she kept my mind ticking over all night, but I slept quite well.  I was very pleased that come my alarm time I got up and headed for the gym; albeit with a bit of messing about to get my mind on the job.  I’m really enjoying this working out first thing, thing.  It sets me up for the day; wakes me up and fires me up to be motivated.  I am more motivated throughout the day when I’ve trained in the morning.  Training first thing often means that I can train twice in the one day, which makes me feel like I’m working hard and working on achieving my goals, so inherently I’m happier.  The other thing about training first thing is that then if something else comes up later in the day (yet to find a reasonable excuse – although Thursday morning & Friday afternoons it’s usually easy to find one) I’ve already got at least a workout in. 

 

Morning training

Bike 5 mins warm up graduating intensity, dynamic warm up – ballistic stretches.  Intervals.  5 at level 8.  20 seconds on.  Rest as needed. 7 mins level 3 – 4 to finish.

28:24

283 cal, 27% fat

MHR: 89%

AHR: 73%

Zones: H:05:03; M: 15:26; L: 07:46

 

Truth be told I’m actually quite disappointed in my training this morning.  Not the effort I put in…the performance.  I’m abslutely bleatered after it; and I really put in.  On the last two intervals I could really feel the lactic acid pouring into my glutes & hammies; but surprisingly my quads survived ok.  I had gone down wanting to get 10 intervals done; but there was no way that was happening.  Never.  I guess the session took more out of me than I had expected.  Level 8 was higher than normal, and the interval was longer.  I think both of these things contributed significantly to my disappointing performance.  I’m not sure exactly why my performance was so down.  After the 15:30 intervals I have been doing I would have expected to only need the minute rest, but if frequently pushed out over that.  Obviously cause my work time has increased my rest time will also need to; but will it need to increase so significantly that I need a rest that’s extended that much.  5 intervals at 20 seconds mean a total of one minute and forty seconds.  10 intervals at 15 seconds come to a total of 2 minutes and 30 seconds work time. 

 

Afternoon training

5 mins walk to warm up. 30:30 run intervals -5% incline - 5 at 11.0, 5 at 11.5. 

Cable High Row – 2 x 10 @ 35; 2 x 10 @ 32.5

DB Inc Row – 4 x 10 @ 12

DB Cable Narrow Pulldown 1 x 10 @ 32.5

DB Deadlift – 4 x 10 @ 14

DB Bench Press – 2 x 10 @ 18; 1 x 8 @ 16; 1 x 6 @ 16.

50:56

422 cal, 25%

MHR: 96%

AHR: 75%

Zones: H: 13:41; M: 12:03; L: 15:08

 

Training this afternoon was alright.  Ran hard during the intervals but it didn’t really feel comfortable.  The rhythm wasn’t there.  The running felt easier than I expected considering the incline and my HR probably didn’t really go as high as I was expecting; but towards the end of the intervals I was pretty shagged.  The weights were quite tough; my grip was definitely the limiting factor today.  I couldn’t grip any more on the cable narrow pulldown.  My forearms were killing me towards the end of each set of the deadlifts and I was definitely feeling them during the bench press.  Tempo was slower on the third set and it killed me on the 4th.

 

I feel like doing more today.  I was ready to go to hockey; but it’s been cancelled.  I guess the pitch is frozen, but that doesn’t compensate for me wanting to go out and do more.  I spoke with her earlier and said that I wanted to go out and do more.  I’d like to do some SAQ or sprint work.  Maybe even some hill sprints.  Am considering trying to work out before work tomorrow; but that would mean a 5am start…at least.  Unless I take food with me into work & eat as I open up.  Get up, workout, shower in the gym, scoff some cereal & coffee as I open.  Perhaps a good plan. 

 

Tomorrow I plan to do some core in the morning before work; without any cardio then do a lower body program with some steady state cardio at the start and the end, before I go to the stupid AGM.

Warrior Training

Today was something unexpected, but completely extraordinary.  Spectacular even.  I was in a great mood all day; just chilling out at work, foot off the pedal.  Half 4 comes and I stick at work an extra couple of minutes reading this book the BFG brought in with him - Training for Warriors by Martin Rooney.  It’s all about training tips and techniques from and for MMA fighters & generally people who want to be able to beat the shit out of others.  Lets face it, not many people you’ve heard of; but the stuff they can do is pretty impressive.  I’m not one of those who wants to beat the shit out of people on a regular basis, but looking and feeling like I can is certainly my thing. 

Although I’m not sure about the technical content of some of the stuff he’s written in there it does seem to have quite a sound base.  I haven’t read it completely, but it’s obviously derived for combat athletes who are pretty hardy, injury wise.  There’s a lot of stuff that looks like the 7th level of hell, should you get the combination right; and there’s a lot of really creative stuff, and plenty of room for movement in there, however he throws some pretty iffy technical photos in there, with little description on how to do the movement; so you’re never exactly sure on what to do.  I wouldn’t be 100% confident about a person’s ability to replicate the movement as intended.  Or safely.  I’m not sure that this is the type of training you could give to many people, or that many people could stick it; I dare say it’d induce a lot of spew - and be bloody fun to watch.   I’m not sure that it’s the greatest book in the world, but it certainly made me want to train hard.  And train hard I did.  Like a warrior-in-training.

The workout

25 mins Run intervals.  10%, 15:15 @ 10.5 x 3 minutes; then 2 reps at 9%, 8%, 7%, 6%, 5%, 4% & 3%.  30:30 at 3 @ at 10.5, 11, 11,5, 12, 12.5, 13, 14 (15sec) & 15 (15 sec).

5 mins bike

BW squats – bar.  3 x 10 with 10 breaths between.

DB Bent Leg Deadlift – 3 x 10 @ 16, 14, 14

DB Pushup & Twist – 1 x 4/side

Bench Reverse Crunches – 3 x 12

DB Single Leg Straight Leg Deadlift – 1 x 8 @ 8

DB Straight Leg Deadlift – 2 x 8 @ 12

DB Squat to Press - 3 x 10 @ 9

Cable High Row – 10@ 32.5; 8 @ 37.5; 10 @ 35

FB Crunches – 3 x 15

Side Crucifix Hold – 2 x 20sec

5 mins walk to cool down

The result

1:05:40

753 cal, 20% fat

MHR: 101%

AHR; 79%

Zones: H: 36:08; M: 14:40; L: 14:23

 

I absolutely ran the legs off me.  A quick look at my watch at the end of the intervals, well nearly the end of the intervals, told me that I’d cruised through 300cal in 21 minutes.  That is the shit!!  The squats, at first were ok, but doing the 10 breaths between each set made it more cardio & by the time I got to the end of the deadlifts my legs were absolutely ragged.  Great workout though.  I’m really pumped about how I worked out today.  The run was tough as hell, but the 30 sec splits at the increasing speeds weren’t all bad.  Pretty happy with them actually.  I felt I really, really worked hard today.  All the exercises, well the majority, were compound exercises, all requiring lots of big muscle groups and virtually all needing the entire body. 

 

I was switched on today.  Focused.  One of the guys from the gym said to me, after I’d stopped with the ‘get out of my way’ face that I had on while working hard, that he could tell I was in the zone – that I was working out hard and that I was intent on finishing what I started.  That’s the way I need to be!  She was there today, sexy shoes and all, but I was totally into my training.  I feel 100% motivated tonight…it’s so class.

 

I’m now home, sitting showered ready for bed.  I’m getting dinner on soon, then it’s away to bed for me.  I’m tired, didn’t really sleep all that well last night; but well enough all the same.  I’m loving the fact that I’m showered already.  This is a new change that, I feel, is going to make it so much easier to get to bed early; and to get up early.  Now I’ve sat I’m actually tired.  Time to go to bed, relax and sleep well.  Can not wait.

 

Running rhythm

Played golf today.  Was alright – 9 holes just, had 16 points but it was good considering I was playing like a numpty head.

1:49:16

578cal; 51%

AHR: 54%

MHR: 72%

Zones: M: 02:03; L: 01:23:41

Went training after; it was class.  Ma couldn’t believe that I was actually training after; but it felt good to do it; and I was motivated to do it. 

Interval Run – 120:60 – 10, 10.5, 11, 11.5, 12; 45:15 x 5

27:31

322 Cal; 17% fat

AHR: 82%

MHR: 98%

Zones: H: 19:19; M: 04:51; L: 02:53

Happy enough – felt really good while running.  No issues and felt as though I really controlled my heart rate really well – it wasn’t going nearly as high as it normally does.  My breathing was good, steady, even.  I just felt good while running and wasn’t particularly bothered at the end of it.  Wish I felt like that every day…if only!

Tuesday Golf + cardio

Golf

1:30:49 

333 cal, 55% fat

MHR: 70%

AHR: 51%

Zones: M: 00:18; L: 52:15

 

Cardio – run intervals + core

45:55 

520 cal, 18% fat

MHR: 100%

AHR: 82%

Zones: H: 26:07; M: 11:21; L: 08:18

Fairy Pants

So Sunday arrives.  Feeling very bloated and not great in the stomach this morning.  Pretty shite awful.  Think it’s the not taking the detox, so back into it this morning.  Trained, with the intention of beasting myself; but did anyway…I can’t help myself.  Maybe it was that Ms G was in the gym, that I needed to prove that I work out hard.  I suppose that working out in front of everyone, the clients in the gym, I feel the need to prove that I do put in.  That I work my arse off.  That I put in and kill it each time.

 

0930 – Detox & Thermobol

1030 – Training.  10 mins bike. 20 mins run intervals.  40:20. 12.5kph, 2%.  Abs – FB Crunches, FB Frog Kicks, FB MB Crunch & Push. 2 x 5 OLS.  Approx 500cal. 1 Lit water.

1410 – Omelette (3 egg whites, 2 yolks), cheese, 1 slice granary toast, 1 tsp butter

1700 – 3 x smoothie sorbet icecreams (288 cal)

1830 – Golf practice

2030 – 230g fried Steak with green veg (broccoli, beans, snow peas, asparagus) & mushrooms, 450ml skim milk. 1 can sprite zero.

2130 – 1 nectarine

2200 – Thermobol, 1 nectarine

 

Must go shopping today to fill up the cupboards with good stuff.  Lots of vegies, fruit, clean protein.  MMM.  Loving Ugly Betty!

 

Icing shins at the moment.  I can feel them getting sore, although weren’t too bad during the run today.  Making more of an effort to keep them alright.  To look after them, my body is an amusement park style.

Pretty pretty Mary

Friday wasn’t all that grand at all.  Overslept – shit!  Avoided a huge pineapple by just getting there in time – by in time I mean just before Handy Andy arrived, scraped in.  Just out of the scratcher!

 

Food wise – shit.  Narrowly avoided the bacon butties they were cooking upstairs.  Had way too many coffees, a salad,

1600 – Training – 35:25 Run intervals.  5 min warm up, 20 mins run intervals. 3% incline.  5 @ 12.5; 10 @ 13, 5 @ 12.5

1700 – 2400 – 1 x Smirnoff, 1 x Miller, 1 x rum & coke.  Maybe 10 beers out.  Ribs, prawn toast, Midnight Haunt chow-mein. 

 

Absolutely busted in training.  Was such a good session following a shit day.  Was never not going to train.  Always knew I had to do it, especially before being away for beers and chinaman. 

 

These days are so drawn in

Right…this morning, fecking terrible.  Could not get up to save my life.  Actually.  That’s a big fat lie.  I snoozed once, but only made it 5 minutes into it; remembering that I had a salad to make.  Desperate for coffee.  Out of milk.  The days now are clearly shorter.  Perhaps I’ve noticed it more this morning cause it’s the first time I’ve done a 7am in a week – Amazing that something can change that much, that quickly.  Winter’s definitely arrived.  I was feeling really cold this morning – have been feeling cold a bit recently.  Maybe I’m getting skinnier!  I want coffee!

0615 – Thermobol, 250ml water

0630 – Oats & Green Tea

0730 – Coffee

0930 – Thermobol, Coffee

1230 – Chicken, ham, pineapple & cheese toastie + coffee

1545 – Promax Diet shake with 200ml water

1600 – Golf.  18 holes. 3 & ½ hours.

During golf – 2 x Nutrigrain soft bake bars

2000 – Training – 15 mins run intervals.  40:20 3%.  5 x 11kph, 5 x 11.3kph, 3 x 11.7kph (last 2 @ 45:15).  3 x 10 DB Squats (7s), 3 x 12 Standing Cable Row (27.5), 2 x 10 DB SLDL (14s), 3 x 12 Cable straight arm pulldowns (12.5), 2 x 10 LE (22.5), 2 x 5 Single Leg Squats.  5 mins bike to cool down.

2300 – Grilled steak & green veg

 

For the Love Of God – what the hell am I doing?  Felt at times today as though there were/are saner people locked in the local loony bin.  Played with SC today – was quite good really.  Putting is definitely the downfall here.  Had pars on the 14th, 15th & 16th.  Was very happy with the 16th – drove down to the tree, then hit a ‘miracle shot’ from just left behind the tree to about 7m from the hole.  2 putt.  Nice.  another MS from the trees near the 15th tee box to beside the 18th green.  Crap chip on then convincing 2 putt.  Happy enough. 

 

Trained after golf.  The run was good, but my right shin is a bit sore, again.  More tight feeling, rather than a sharp pain…icing will help.  Legs, I can’t say that I really pushed on the legs, but was happy with my one leg squats.  Got to the level of the bench, will gradually get lower; but base strength is there.  And it’s good.  More than I thought.  Really pushed for all the weights, although the intensity probably wasn’t as high as what it could have been.  Not 100%.  Fuck.

 

Went shopping again tonight, brought the right stuff – there were no mangos, so I got some tinned black cherries & some bramley apple sauce for my oats.  Still need to do some firming up on the diet though.  I didn’t eat anywhere near enough today – although I had carbs for lunch (toastie) as planned.  Work was the main killer in my eating plan today.  Busy as hell.  Run off my feet.

 

Plan for tomorrow – train early (hour spin), work 11 – 3, maybe golf, work 6 – 8.  Working a split cause I forgot I was working short hours today & booked appointments for later in the shift.  May call them to change the appointments – but then work performance would be down.  I have to follow through.

 

In pursuit of perfection!

Top Gear

Sad. Depressed. All alone. That’s me. Still hurt by the ex lying to me – took it out on the treadmill and felt great after a banging workout.

0945 – Thermobol, Detox
1000 – Training – 15 x 35:25 Run intervals – 12.0kph, 2% (6), 3% (9). 3 x 10 DB Bench (16s), VT (37.5) DB Lat Raise (5s), Cable Straight arm pulldown (12.5), Leg Press (70, 80, 70). 15 mins bike. Stretch – Hip flexors, glutes, hamstrings, calves, quads (by GI Joe). 1 lit water
11:30 – Thermobol, Promax Diet shake on 250ml Water
12:00 – Hot tub – stretch whole body + some hot/cold shower stuff. 1 lit water
12:40 – I’m knackered!
1530 – Oats, 2 scoops natural yoghurt, 1 plum, 1/2 nectarine. Coffee.
1600 – Coffee. 4 x 2 finger kit kat
1730 – 2 small packets of crisps
1830 – Golf – walked 11 holes – 2 hours. Approx 800cal.
2130 – Small packet of crisps, 150ml skim milk.
2200 – Grilled chicken & green veg, 1/8 avocado, 3 tsp balsamic dressing.

Cracking workout. Really pleased with my run intervals. Feel a lot stronger now running at 12. I think I will max out the speed there for a bit, work on volume – longer intervals and more of them. Sweat was pouring out of me today. After my run I was sitting on the end of a bench, composing myself (“come on, you’ve got to lift this weight”) & a puddle accumulated under where I was hanging my head. Was fair roasting in the gym this morning though. Worked hard, pushed through. Can definitely do more weight on a lot of the exercises I feel. Grip strength is the main issue with VT I think; but my shoulder is giving a little curry at the moment. Feels uncomfortable when I’m at full abduction, elbow just about above my head. Leg press I felt my lower back form giving a little at 80, which is why I dropped the weight for the last set – form over load.

Went out for a bit more of FLOG. I went round the back 9 in 41 shots, which got me 25 points. Absolutely astounding considering the crap I’ve been producing on the last couple of occasions. I did really well…focused on shots, concentrated. Putting was much better. I’ve no idea what the fuck is going on. It pisses me off that I can’t be as good as I want to be. Fucking shit! Why am I swearing so much?

Bit of a headache. Should probably come up with some meat & veg for dinner. I’ve some chicken thawed – just about getting the motivation up to cook it. After Top Gear. Right after Top Gear.

Things that have made me laugh this week:
1. Fies (feesh). Irish dancing competition. Hmmm.
2. NU’s Ireland jumper. Worn to Carnalea. I’d forgotten if I’d given it back to Mrs U. This was mentioned in the gym; to which she replied “We have it at home. I’ve washed it and all”. For a couple of moments there was sheer terror – I didn’t undress in the carpark did I? Finally remembered I wore my pink shirt home – phew. Terror over.
3. Radio Quiz. Q. “What’s the capital of Hungary?”. A. “Germany”. Enough said.
4. African children. HF kindly offered that I should give my curry stained clothes to SW to have washed. “She’s washing everyone’s clothes”. “Why”. “She’s African children”. “What; to wash her clothes?”.

Train relentlessly – never quit, never cheat and never give up.