Monday Training (Double Session: morning 7 mile run; afternoon Gym TRX Session 2)

Monday was a well earned flexi day, so I intended to make the most of it.  Went to the barbers first thing to get the barnet tidied up, popped into see my parents, dropped into Bexleyheath to pick up a few bits then headed home.

Within 10 mins of being in the front door, I was in my running kit and out of the front door.

 

Really enjoyable run. Without doubt the quickest 10k I've run in quite some while. It was a fairly easy loop. Down Welling Way to Eltham Park, done an anti-clockwise loop and then back down along the A2 to Danson Park, run an anti-clockwise loop around the lake (mainly along the Bexley 5km Park Run course) and then back towards Welling. I ran the last mile at under 8 min/mile pace so was very pleasing as I've felt I've really been blowing out of my backside over distance recently. This really has put a smile on my face today as its definitely still there waiting to get out.

 

Went off the Dentist and received a clean bill of health and as it was just across the road from the Gym, I thought it would be rude not to pop in and get my 2nd Suspension Training session done..

So...

Warm Up

1km Treadmill (5:09; 8:20 min/mile)

TRX

Crucifix (3sets x 10reps) 
Shoulder Press (3sets x 10reps) 
One Armed Press Ups (5sets x 10reps) 
Bicep Curl (3sets x 10reps) 
Tricep Curl (3sets x 10reps)

Abs

10 sets (10 SB Sit Ups + 10 SB Sit Twists)

Legs

Leg Press (6 sets x 6 reps 110kg) 
Leg Extension (6 sets x 6 reps 50kg)

Cool Down 

1km Treadmill (5:06; 8:13 min/mile) 

Another really good session. Got the hang of the TRX now. Bloody hard work but came out of the Gym absolutely buzzing. Not aching tonight like I was on Friday evening so progress!

Suspension Training tips on You Tube

Chandra recommended going on You Tube to have a look at some of the videos of how the Supension Training works.  Found loads of videos and this one is pretty good...

 

Less than 48 hours after my training session with Chandra, my upper body still aches like a bitch. He promised me the suspension training would give me a more intense experience. He wasnt wrong! (But then he never is, is he?!?!)

Gadget Envy...next on the shopping list...

Having put up with my Forerunner 405 for as long as I can remember, its about time I had an upgrade.  Loving the live tracker, which the GPS signal can be transmitted via a connected 3G phone.  Will become invaluable on the bike too on long rides, meaning no need to upgrade my Edge 800.

 

Now there is no need for a food pod, as there is an accelerator unit in the heart rate strap. Ingenious.

London Marathon news coming soon...

Through the wonders of Facebook, it appears to be the case that the ballot results are starting to hit the doormats.  A couple of friends have received the "no" magazine in this morning, so its only a matter of time now before I find out whether I've been successful or not!  Fingers crossed.

Wednesday Training (Plumstead Runners)

A nice run out with the Plums tonight.

Ran from home for my warm up. Felt pretty good and ran it a damn sight quicker than I normally would. I'm planning on doing some speed work over the winter months to get my times down for next year. Anyhow, it was a good route and first time I'd run the Plums 10k club course.

I broke off from the Guys just after Bexley Village as I had to get home pretty sharpish as I was going out later that evening.  It wasnt that quick a run but club runs never really are when we're running as a group.

Monday Training (13.1 mile run)

Having had the pleasure of a return visit from British Gas today to fix my boiler (to change the heat exchanger), I had the day off work today.  No choice in the matter really.  So made the most of it by going on out on a training run.

Deliberately went out with just some blackcurrant and apple squash in my water bottle and off I went, with a view to running about 6-8 miles but yet again got carried away and ended up running 13.1 miles.

 


The run was brutal. It was the first time I'd run a distance like that with no energy drink and I was beginning to suffer around the 7.5-8 mile point. The legs felt heavy and a huge blister was forming on the inside of my right foot, my real weak point in my armour. The last 2 miles was by far the most painful I have run since I took up running again.

After some food and a soak in the tub, I walked down to Welling Corner to stretch the legs out a tad and they feel reasonably ok as I type this at midnight.

Saturday Training (Muscle Build - Session 17)

Warm Up

1km treadmill (4:57; 8:00 min/mile)

Weights Room 
  
Shoulder Press - 6 sets of 6 reps (35kg)
Chest Press - 6 sets of 6 reps (55kg)
Pecs - 6 sets of 6 reps (45kg)
Vertical Traction - 6 sets of 6 reps (55kg)
Low Row - 6 sets of 6 reps (55kg)

Upstairs

10 sets of 10 SB sit ups
10 sets of 10 SB sit twist  

Downstairs
 
Leg ext - 6 sets of 6 reps (55kg)
Leg press - 6 sets of 6 reps (110kg)

Cool Down

2km treadmill cool down (10:37; 8:34 min/mile)

Friday Training (10k)

I had a day out of the office today.

Spent the day at a IT training company in Stratford, where I had a whole 8 hours 1-2-1 tuition in VBA for Excel.  Jesus, I lost the will to live but bloody useful to have under my belt now.  Just need to get some practice in at work.  Went off to Westfield afterwards at Stratford City, done some retail therapy in Superdry then came home.  Got in the door around 7.15pm in the end I guess.  I needed to train tonight as had a rest day yesterday so it was either run literally as soon as I was in the door or eat and then go out at 10pm!

There was only one real option!

 

With the cool down, 7.2 miles. Considering I'd spent a couple of hours walking around Stratford too, not a bad effort before dinner. Feet up now and off to the Gym tomorrow morning.

Wedensday Training (Plumstead Runners session)

Another decent run with the Plums. I'm trying to stay near the front of the group so I run at a reasonable pace, otherwise sticking near the back of the group it is so easy just to slack off a bit. With running there and back, I racked up just short of 10 miles for the evening. Not at all bad for a Wednesday evening.

Paris Marathon 2014 is booked. Eeeek.

I've always been one for setting targets.  I like to have something to aim for.  So having been back running for just about a year properly now, there's one major achievement left to unlock.  A marathon.

As most will know by now, I'm currently awaiting news whether I've been successful in the ballot for a place in the 2014 London Marathon so I had to have a back up plan.

The Brighton Marathon filled pretty quickly.  There was a few other options but Paris sounded pretty good.

So I've finally gone and done it.  I'm all booked.  On Sunday 06/04/2014, I will take on my first marathon distance run.  God help me.  Hotel is booked too, a Best Western just around the corner from the start/finish area at the Arc de Triomphe.  Eek.

Monday Training (Muscle Build - Session 16)

Warm Up

1km treadmill (4:51; 7:48 min/mile)

Weights Room 
  
Shoulder Press - 6 sets of 6 reps (35kg)
Chest Press - 6 sets of 6 reps (55kg)
Pecs - 6 sets of 6 reps (45kg)
Vertical Traction - 6 sets of 6 reps (55kg)
Low Row - 6 sets of 6 reps (55kg)

Upstairs

10 sets of 10 SB sit ups
10 sets of 10 SB sit twist  

Downstairs
 
Abs Crunch - 6 sets of 6 reps (55kg)
Leg press - 6 sets of 6 reps (110kg)

Cool Down

5km run from Gym > Home (25:17; 8:09 min/mile)
 

Another really good session. It was really busy in the Gym tonight so made sense to run back.  Quickest 5km on the road for ages too, which was nice.  Didnt really bust my balls to run at that pace either, especially given it was after a heavy weights session and including the 110kg leg press sets.

Sunday Training (SLOW 5)

Well, when I call it training, it really wasnt. It was more a chill out, go get some fresh air and just give the legs a gentle stretch in the rain after spending the last 24 hours with Izzy.

More a walk than a run. A gentle jog would have been the best description. Just like me not to get my words out of my mouth properly.

Low speed, low HR.  Nice.

Saturday Training (Muscle Build - Session 15)

Warm Up

1km treadmill (4:54; 7:54 min/mile)

Weights Room 
 
Shoulder Press - 6 sets of 6 reps (35kg)
Chest Press - 6 sets of 6 reps (55kg)
Pecs - 6 sets of 6 reps (45kg)
Vertical Traction - 6 sets of 6 reps (55kg)
Low Row - 6 sets of 6 reps (55kg)
 
Upstairs
 
10 sets of 10 SB sit ups  
10 sets of 10 SB sit twist
 
Downstairs

Abs Crunch - 6 sets of 6 reps (55kg)

Cool Down
 
4km treadmill (27:07; 8:06 min/mile)

Another good session, despite the state I was in. Was supposed to be running the Park Run 5k at Danson Park but didnt get out of bed til gone 10am.  Literally went straight to the Gym after breakfast.  Felt reasonably good.  The 4km run at the end felt brutal and I was super-sweating, probably down to the pores being blocked by chilli graines from the previous evening's curry but was good.

Thursday Training (Muscle Build - Session 14)

Warm Up

1km treadmill (4:46; 7:42 min/mile)

Weights Room 
 
Shoulder Press - 6 sets of 6 reps (35kg)
Chest Press - 6 sets of 6 reps (55kg)
Pecs - 6 sets of 6 reps (45kg)
Vertical Traction - 6 sets of 6 reps (55kg)
Low Row - 6 sets of 6 reps (55kg)
 
Upstairs
 
10 sets of 10 SB sit ups10 sets of 10 SB sit twist
 
Downstairs

Abs Crunch - 6 sets of 6 reps (55kg)

Cool Down
 
SLOW 5km treadmill (27:07; 8:42 min/mile)

Excellent session but absolutely beasted now.  Because of the high running mileage this week, the slow 5km cool down seemed to drag on forever.  The legs were really feeling it tonight, so I decided against using any weights on the legs.

Because both chest press machines were in use when I first walked into the weights room, I had to do my shoulders first.  When I went on the chest press, I felt like I had no power and it was a surreal experience.  I find 55kg hard but jeez, after doing the shoulders first, 55kg felt more like 80-90kg.  However, got through it but I was blowing out of my backside.

Wednesday Training (Plumstead Runners session)

Less than 48 hours after the HM distance run, I was back out with the Plums tonight...

By far the quickest Plums run in a while. Maybe because I seem to have got my mojo back after the knee niggle, maybe because it was less off-road than normal (NB - any run with the Plums that goes off-road I class as trail running on Garmin Connect!). A bit cold and damp tonight, nothing like how it has been recently so was out in full length tights, gilet and cap tonight but a cracking run nonetheless.

Monday Training (Long run - Half Marathon distance...and a bit)

Off the train at 5.35pm.

At Tesco's by 5.40pm.

Walked in my front door after picking up the weekly shop at 6.02pm.

Little boys room, quickly changed into the running kit, filled up one 500ml bottle of High5 4:1, a quick stretch...then off I went...

Back just over 2 hours later. Think I clocked 13.1 miles just a fraction over 2hrs, not at all bad considering I hadnt done half marathon distance since April and I'd only done 10 miles once since May. Ok, I was off my 1:56 PB but my average HR was lower and I was taking it relatively easy. A throughly enjoyable way of beating the Monday blues and I'm feeling damn good right now.

(Edit:  Strava confirmed the 13.1mile segment at 2:01:20)

If I'm totally honest, the legs dont feel as if they've done anything almost an hour later :)

Having checked back on my Garmin data, I've only ran further than 8 miles on 10 occasions this year and most of them were before the East London half in April.  Due to the knee injury I've been suffering with, I have only run further than 10k once in the last 3 months so to run a half off the cuff tonight was excellent.

runs greater than 8 miles in 2013...click to expand

Sunday Training (Muscle Build - Session 13)

Warm Up

1km treadmill (4:40; 7:30 min/mile)

Weights Room 

Chest Press - 6 sets of 6 reps (55kg)
Shoulder Press - 6 sets of 6 reps (35kg)
Pecs - 6 sets of 6 reps (45kg)
Vertical Traction - 6 sets of 6 reps (55kg)
Low Row - 6 sets of 6 reps (55kg)

Upstairs

10 sets of 10 SB sit ups
10 sets of 10 SB sit twist

Weights Room

Leg Press - 6 sets of 6 reps (110kg)
Leg Ext - 6 sets of 6 reps (50kg)

Cool Down

A easy pace 2.7 mile run back to my parents for dinner from the Gym:


Another really good session. The weights seem to be getting slightly easier so I may well try to increase them over the space of the next week. Think I will be able to increase the chest press, vertical traction and low row without too much issue to 60kg but increasing the shoulder press and pecs by 5kg may be a struggle but I'll give it a go.

Friday Training (10k run)

Friday lunchtime saw a belated birthday pint for a work colleague and on the way back, I couldn't resist temptation and picked up a 200g packet of Wassabi Peas. Lovely, moorish, could eat them all day. Recommended serving size of 50g was 200kCal. I ended up stuffing the lot back at my desk. Disgraceful.

Hey, its not something I do every day and it was nearly the weekend but when Sophie started giving me some stick on FB, I changed my training plan so that I ran tonight and will go Gym again on Sunday. Its still a 3 weight session week, so just done away with the extra session.

 

It was a nice gentle run as can be seen by the pace and the average HR. It doesnt do any harm to slow things down every now and then. 900kCals burnt off so I could sit on the sofa for the rest of the evening guilt free :)

Wednesday Training (Plumstead Runners session)

I'm really pleased that, at last, it appears the knee problem I've been suffering with has finally been banished. The Gym work on my quads has really paid off and after almost nearly 3 months, I'm clear of the niggle. I've now gone a week without feeling any niggle and I've had no reaction afterwards, so I'm delighted.

So as a result, I've begun to increase my training load again...

Sunday - Gym

Monday - 10k run

Tuesday - Gym with 5k run home

Wednesday - 5.5 mile trail run with the Plums.

As you can see, the Wednesday night run with the Plums was a real toughie with most of it off road over Lesness Abbey and Bostall Heath.  Having trained for four consecutive days for the first time in months, I was pretty flat energy-wise before I'd started, so I found this run very hard.  I resorted to walking up a couple of the steep hills over Lesness Abbey, so my pace should have been much quicker but generally, the average pace for the run was consistent what most of the trail runs with the Plums have been, so no complaints.

Thursday is definitely a rest day.  I feel totally exhausted now.

2012 vs 2013 Training at 3rd September

Another quick training comparison, showing 2012 vs 2013 (both 1st Jan - 3rd Sep):

2012 Training  (01/01/2012 - 03/09/2012)...Click to Expand

2013 Training (01/01/2013 - 03/09/2013)...Click to Expand

Videos of Chiriches, Eriksen and Lamema

Not a lot of us would have seen anything of new signings Chiriches, Eriksen and Lamela so here's three excellent videos highlighting the new talent brought in by Levy and Baldini.

Chiriches
 



Eriksen
 



Lamela
 

Tuesday Training (Muscle Build - Session 12)

Warm Up

1km treadmill (4:49; 7:47 min/mile)

Weights Room 

Chest Press - 6 sets of 6 reps (55kg)
Shoulder Press - 6 sets of 6 reps (35kg)
Pecs - 6 sets of 6 reps (45kg)
Vertical Traction - 6 sets of 6 reps (55kg)
Low Row - 6 sets of 6 reps (55kg)

Upstairs

10 sets of 10 SB sit ups
10 sets of 10 SB sit twist

Weights Room

Leg Ext - 5 sets of 5 reps (50kg)
Abs Crunch - 6 sets of 6 reps (50kg)

Cool Down

A easy pace 5km run back home from the Gym: 

Another good, hard session.
Pecs now increased to 45kg.  I went easy on the leg weights tonight as I was planning on running home and will be running again tomorrow evening with the Plums, which will make it four days in a row.

Spurs 1-0 Swansea, Ars*nal 1-0 Spurs and transfer window round up

Blimey.

Where on earth do I start?  The last couple of weeks have been manic for Tottenham and it has been hard to keep track of it all.  I made comment about Bale leaving last week.  I wish him all the best but I'll break everything else down below...

The Transfer Window

I think that was the transfer windows to end all transfer windows as far as Spurs fans are concerned.  Levy and Baldini worked their genius to get some real quality into the club and got rid of a lot of the deadwood.

Here's a quick run down of the deals...

Ins:
Paulinho (£17m, Corinthians)
Nacer Chadli (£7m, FC Twente)
Roberto Soldado (£26m, Valencia)
Etienne Capoue (£9.4m, Toulouse)
Vlad Chiriches (£8m, Steaua Bucharest)
Erik Lamela (£30m, Roma)
Christian Eriksen (£11.5m, Ajax)
Total £108.9m

Outs:
Jack Barthram, David Bentley, William Gallas, Jack Munns, Jake Nicholson (released) Massimo Luongo, Grant Hall, Ryan Mason (loan, Swindon)
John Bostock (free, Royal Antwerp)
Tomislav Gomelt (loan, Royal Antwerp)
Adam Smith (loan, Derby)
Bongani Khumalo (loan, Doncaster)
Steven Caulker (£8m, Cardiff City)
Clint Dempsey (£6m, Seattle Sounders)
Tom Huddlestone (£5m, Hull City)
Jake Livermore (loan, Hull City)
Scott Parker (£4m, Fulham)
Gareth Bale (£85.3m, Real Madrid)
Massimo Luongo (£400,000, Swindon)
Tom Carroll and Benoit Assou-Ekotto (loan, QPR).
Total £108.7m

Net spend £0.2m

Of course, its a massive blow to lose Gareth Bale to Real Madrid for a world record £85.3m but it really has allowed Baldini free reign to recruit some of Europe's best young talent and again we're operating within budget.

With Bale going, our net spend equates to £200k.  It doesnt get better than that, does it?  We've brought in the exciting winger/inside forward Erik Lamela from Roma for £30m and we've brought in Ajax playmaker, Eriksen for £11.5m.  Presumably both will play behind Soldado with either Lennon, Chadli or Townsend with two holding midfielders behind.

This brings me to the two games Spurs have played since I last updated on Spurs... 

Spurs 1-0 Swansea 

Izzy's first ever Premier League game in the Park Lane end and she loved it.  Soldado's penalty being the difference between the two sides.  Spurs dominated for long periods but struggled for a cutting edge.

Spurs 3-0 Dynamo Tblisi

A Defoe brace and a barnstormer from Holtby from outside the box saw Spurs comfortable winners, through 8-0 on aggregate and into the group stage of the Europa League.  Holtby was my MOTM, run the game like a dream just behind Defoe.  Good to see the lad back after injury and hopefully he'll motor on this season now and will provide good competition for Eriksen.  Sandro was magnificent on his first full competitive ninety minutes since returning from injury.

Ars*nal 1-0 Spurs 

First defeat of the season inflicted by a first half-winner from Olivier Giroud.  Again, Spurs had long periods of possession but were left to rue no cutting edge in the side, highlighted by AVBs selection of three holding midfield players in Dembele, Paulinho and Capoue, instead of playing a recognised attacking midfielder of the likes of Sigurdsson or Holtby.  Dembele is not the answer to play in an attacking role.  At this stage of the season, it is not a disasterous defeat.  It will take the guys time to gel but we have got time to recover.  We're still ahead of where we were at this stage last season.  Absolutely no question we got we deserved from the game though.  Nothing...

...the lack of cutting edge in both games was clear for all to see.  Its a huge worry even at this early stage of the season.  Hopefully Lamela and Eriksen will make the difference.

A few observations to make from the three PL games this season...

• Capoue (pronounced Ka-poo!) is an absolute beast in the middle.  Was excellent against Palace when he came on as a late substitute and fully warranted his start against Swansea and he was magnificent.
• Chadli looks tidy.  Will need time to settle.
• Paulinho looks good as you would expect him too.
• Great to see Sandro back.
• If Soldado is going to profit, he needs service.  He just hasnt got that in the first three PL games this season (am excluding the inferior opposition of Dynamo Tblisi in the Europa League).  Playing three defensive midfielders is not going to help.  Why on earth did AVB go with Dembele instead of Holtby or Sigudsson?  No idea.  Ok, Holtby played 70 mins on Thursday night but surely he was worth a go with 20 minutes to go and we were chasing the game.
• Lloris is by far the best goalkeeper we've had at Spurs since Ray Clemmence and Big Pat Jennings.
• Dawson, for all his heart, shouldnt be first choice at the back.  If Kaboul is fit, he needs to be first name on the team sheet alongside Vertonghen.
• I've got major question marks against both full backs, Rose and Walker.  I think both are fortunate that they are blessed with electric pace which will help them out of difficulties time and time again.

All in all, apart from the actual result against Ars*nal, it has been one hell of a couple of weeks to be a Tottenham supporter.  

Monday Training (Transfer Deadline Day slowish 10k)

After almost 5 hours in front of Hayley McQueen and Natalie Sawyer on Sky Sports News for Transfer Deadline Day, the legs needed a serious stretch. So went out for a fairly bog standard 10k tonight...

54:20 (8:45 min/mile pace), so reasonably slow and proved by the average HR of 161. Was pleased because it was my first 10k without stopping at least 2.5 months since my knee injury (any longer run has been out with the Plums and we tend to stop for others to catch up so its never quite the same!).

Am very pleased to report that I had zero discomfort in the knee. Couldnt even feel the niggle. Think thats the first time I can honestly say that in 2.5 months since the problem started.

Having done a Gym session yesterday, I felt a little drained on the run but felt ok by the time I'd got back. Its a strange sensation running with really heavy shoulders from the weights.

Sunday Training (Muscle Build - Session 11)

Warm Up

1km treadmill (4:50; 7:47 min/mile)

Weights Room 

Chest Press - 6 sets of 6 reps (55kg) 
Shoulder Press - 6 sets of 6 reps (35kg) 
Pecs - 6 sets of 6 reps (40kg) 
Vertical Traction - 6 sets of 6 reps (55kg) 
Low Row - 6 sets of 6 reps (55kg)

Upstairs

10 sets of 10 SB sit ups
10 sets of 10 SB sit twist

Weights Room

Leg Press - 5 sets of 10 reps (110kg)
Leg Ext - 5 sets of 5 reps (50kg)
Abs Crunch - 6 sets of 6 reps (50kg)

Cool Down
 
4km treadmill (20:11; 8:07 min/mile)

Really good session.  All weights have now been increased by 5kg (apart from Pecs).  Ran both the 1km warm up and 4km cool down harder than usual.

Sad to say my Garmin watch died just before the 4km treadmill, so its either wait for yet another replacement from Garmin when I phone them tomorrow or I bite the bullet and finally upgrade.  We'll see.