Friday Training (Chest/Abs)

I had Izzy this Friday evening, so training was limited to my chest/abs routine...

• 10 x 20 SB ball sit ups + 20 SB sit twists.
• 10 x 10 chest press with 9kg dumbbells + 10 chest fly.
• 30 sec on/off/on/off/on see-saw shredder with 9kg dumbbells.

Thursday Training (Easy pace 9 mile)

As per the marathon training schedule, Thursday's training session was supposed to be an easy pace run of 30 mins.  That was never going to happen.  Only run 30 mins?  Ridiculous.

I reckoned for 60 mins but you know sometimes when you get in the zone, completely forget where you are, where you're heading and what you're doing?  That happened tonight.  Instead of turning off Hurst Road back towards Blendon and Danson Park, I plodded across the roundabout and up Hurst Road before making Bexley Village when I realised I should have turned off.

That ended up putting in four additional climbs and another 20 mins on my run.  Ooops.  So make that roughly 1hr 20 mins :)

Was a good run. I took it fairly easy until I hit the last mile back through Welling High St when I pushed my pace on a bit but I comfortably held an average pace of 09:09 min/mile around the course and felt great. The only time I pushed into Z4 was in the last mile.

Will be taking it relatively easy on Friday & Saturday and then I will be running long again on Sunday morning.

Wednesday Training (Chest/Abs)

Wednesday was a designated rest day as I attended Izzy's parents evening at school, which meant no Wednesday night Plums run.

I'm glad to say we received a glowing report for Izzy (as seems to be usual) and we (her Mum and I) are very pleased.

Anyhow, dropped the car back to my parents and picked up these which had just arrived, having only been ordered less than 24 hours previous:

Yet another pair of Brooks Glycerin 11s.  For a heavily discounted £78.  An absolute bargain given the RRP is usually £120 in places like Sweat Shop.

Jumped on the 96 bus towards Welling and decided to get off and pop into the club-house to say hello to everyone.  Had a long chat with Gary about cars (am considering buying one shortly!) then headed back home.

10pm and straight into my usual chest/abs circuit.

• 10 x 20 SB ball sit ups + 20 SB sit twists.
• 10 x 10 chest press with 9kg dumbbells + 10 chest fly.
• 30 sec on/off/on/off/on see-saw shredder with 9kg dumbbells.

Shower.  Bed.  Sleep. 

Tuesday Training (Lunchtime 7 mile run)

As I was out after work on Tuesday evening, I ran at lunchtime.

Dressed up in thermals, then the sun came out. Jeez, in the shade it was nice and cool, in the unshaded parts, I was melting, literally.

Was a good run, although my average HR seemed to be higher than usual. I didnt feel like I was pushing particularly but then when I realised I'd cracked 7 miles in just under an hour for the very first time, perhaps I actually was.

The HR report from Strava highlights I was actually pushing...

Monday Training (Chest & Abs)

Izzy was with me on Monday as her school had a staff development day.  So training was limited to my regular home chest/abs routine.

• 10 x 20 SB ball sit ups + 20 SB sit twists.
• 10 x 10 chest press with 9kg dumbbells + 10 chest fly.
• 30 sec on/off/on/off/on see-saw shredder with 9kg dumbbells.

Sunday Training (13.1 HM distance)

A quick look at the marathon training schedule told me I had to run Half Marathon distance today.  The distance isnt a problem as I've run further now but as at midnight last night, I had a severe dose of cantbebothereditus.

I went to bed about 12:30am and set the alarm for 7am, to try and get breakfast down me before an early start.

My neighbours house alarm was going off for about 15 mins at 3am and woke the whole street up so I was awake.

As it turns out, I'd set the alarm on my iPhone on the weekly alarm, rather than the weekend so it never went off this morning.  The first I knew was the daylight creeping in from the window.  8am.  Bugger.  Well later than planned.

A quick bathroom pit stop, a quick bowl of porridge then twiddled my thumbs for about 20 mins before getting bored, got into my kit and headed out.

The schedule said run a half or run HM distance at marathon pace.  Wasnt having any of that.  Plan was to run sub 2hr, so anything quicker than an average pace of 9:09 min/mile, which is way inside my target marathon pace of 9:20-9:30 min/mile pace so anything better was positive.

Cracking. 8:59 min/mile pace. 2nd quickest HM time ever and a damn site hillier than anything I've done over a similar distance so very much felt like a very big positive.

At no point did I really think I was pushing myself either, pace-wise, so felt very strong out there, despite a very strong head-wind at times.  For some reason, I never got any tail-wind which I couldnt suss out at all.

Very pleased.  Quads felt a little heavy by the end but thats to be expected at that pace.

HR was good too...

...although I'd slipped into the red a few times, mainly on the hill where I was trying to maintain a good pace, I can comfortably hold tempo pace for a good length of time these days.

Had a good cool down and stretch, 400ml of chocolate milkshake, then walked to Tesco and back to pick up some provisions before lunch which further stretched the legs out and almost 3 hours later, the legs feel very good indeed with little discomfort.

Fitness levels are peaking at exactly the right time.  Very pleased indeed.

Wednesday - Saturday Update (Training with half-term!)

Blimey, just where the hell has this week gone already?

Right, a quick update...

Wednesday Training: 9 and a bit miles with the Plums.  1.5 mile warm up pre-Plums then a 7.5 miles with the Plums back to my front door.

See here...

A really good session. I gave the legs both Monday and Tuesday to recover from the Sunday 20 miler and although the quads were a little sore by the end, I comfortably managed the 9 and a bit with plenty left in the tank and was feeling bloody good. 

Strava told a story that night. Set 4 new segment PBs, including the main climb up Shooters Hill. See here for more details. 

Thursday Training: Double home chest/abs circuit. 

Friday Training: Home chest/abs circuit. 

Saturday Training: Home chest/abs circuit. 

Sunday...Marathon training schedule says half marathon distance, so I've got a route plotted and hopefully I'll get enough sleep tonight and will feel fit and ready in the morning!

Tuesday Rest Day

A rare day of doing absolutely nothing, training-wise.

Just around 45 mins of walking time in total for the day, including to and from the station, detour to the parents for dinner on the way home and then a walk up to the clock tower to catch a bus back home after the Man City v Barcelona game.

Plums run on Wednesday night.

Gym or chest/abs workout on Thursday before Izzy's arrival for half-term.

Monday Training (Chest/Abs)

Lazy Monday night for me.  Still pretty tired after yesterday, so just the usual chest/abs routine for me tonight.

• 10 x 20 SB ball sit ups + 20 SB sit twists.
• 10 x 10 chest press with 9kg dumbbells + 10 chest fly.
• 30 sec on/off/on/off/on see-saw shredder with 9kg dumbbells.

Sunday Training (20 mile road run...yes, TWENTY miles)

Finally, my first ever Sunday morning run with Plumstead Runners.

I knew it was going to be a long run, so I came fully prepared.  Two 600ml bottles of High 5 4:1, 2 packets of Jelly Babies and a couple of gels in my bottle belt.

Plan was to run to Plumstead Common, just a fraction over 2 miles away, do the run, and run back.  The last long Plums run was 17 miles, so was assuming similar, so would plan to get the 51 bus back to Welling after notching up 20 miles as that was my target.

Got to the common and Richard said he'd planned a 16 mile run.  Perfect.  With the 2 miles back and forth, that was spot on my 20.

One thing I failed to appreciate.  The Plums like hills.  Jesus, within 200 yards we were chugging down the steps at the common to leave a huge climb back up.  Down to Wickham Lane and straight up Bostall Hill.  WTF!!!  Ouch.  The quads were already hurting.  My early pacing went out the window and I just held on for dear life.

By the time we'd run across Bostall Heath, crossed Brampton and run past Nuxley Village at Belvedere, I'd settled back into my 9:30 min/mile pace and pretty much held it around that until Mile 16 when we'd run the length of the Thames Path and had to make our way up the climb in a park in Charlton that I'd never ever heard of and its got animals in it!  (Somewhere to take Izzy when its warmer!)

Left the Plums at the Common on the way back and ran back to Welling.  The last 2 miles were a drag.  I really didnt have a lot left in the legs but I'd done it.  Mission accomplished.  Finished with an average pace of 9:36 min/mile.  Got to be happy with that with the level of climbing involved today.  The Paris Marathon is a damn site flatter and 9:30 pace is more than realistic.

Got home.  Stretched.  400ml of Chocolate Milkshake for recovery.  Hot Bath.  Sofa.  Sleep.

Job done. 

The Strava reports are as follows...

 

Saturday Training (Chest/Abs)

What with Izzy staying, could only do the usual home chest/abs routine on Saturday morning...

• 10 x 20 SB ball sit ups + 20 SB sit twists.
• 10 x 10 chest press with 9kg dumbbells + 10 chest fly.
• 30 sec on/off/on/off/on see-saw shredder with 9kg dumbbells.

Friday Training (The pre-work early 10k)

I was in a really nice place.  Cant remember what I was doing, how I was doing it with...but I was in a nice place.

BEEP BEEP...BEEP BEEP...BEEP BEEP

BEEP BEEP...BEEP BEEP...BEEP BEEP

BEEP BEEP...BEEP BEEP...BEEP BEEP

It was the bloody alarm on the iPhone.  Ugh.  Turned over and there it was 5:32, it had already been going off for 2 mins before I came around.  Snooze...only another 8 more mins before the 5:40 alarm went off.

Crawled out of bed.  Literally.  Tiredness didnt even register on the zombie scale at that point.  Bathroom.  Check.  Lycra.  Check.  Hi-vis gilet.  Check.  Water belt.  Check.  Trainers.  Check.  I was out the door.

The brain wasnt working but after a gentle stretch, I headed off towards Welling High St.

 

The plan was to run at a half-decent pace rather than just bimble around my usual 10k loop but I probably even went out a little quicker than usual but was feeling pretty good in all honesty. Down Welling High St into Park View Road, crossed the lights at Crook Log and turned left into Pickford Road/Lane. Sraight past Bexleyheath station and I was in cruise mode. Looking down at the Garmin told a story. Av HR was only 155 at that point, pretty stable but approaching half-way, I was comfortably cruising at 8:30 min/mile pace. The stretch from the station up to the roundabout at Long Lane has always felt like a drag but today, it absolutely flew by. Long Lane still comfortably holding pace then I hit Gypsy Road. Downhill all the way. Well for almost a mile. This wasnt cruise mode, I was flying. 

Bottom of Gypsy and into Northdown, I felt a minor little twinge in my quad so thought best to just wind down the pace again until I got back up to Upper Wickham Lane. All good. Upper Wickham Lane was feeling good again and then started to wind up the pace as I hit Wickham St and into Welling station.

Finished the 6.21 mile course in 52:01. Pretty much bang on PB pace for the most part, albeit with Northdown taken fairly conservatively. Had I not felt a twinge, I may have put the hammer down again earlier but for a 5:55am run before even the slightest bit of breakfast, I've got to be happy with that.

Further data from Strava concludes pretty much this was spot on for a tempo run.

Wednesday Training (Chest/Abs)

Easy Wednesday night.

• 10 x 20 SB ball sit ups + 20 SB sit twists.
• 10 x 10 chest press with 9kg dumbbells + 10 chest fly.
• 30 sec on/off/on/off/on see-saw shredder with 9kg dumbbells.

Rest day Thursday.  

Running again Friday (the plan is to run at lunch-time but will depend very much on the weather forecast when leaving work Friday morning!)

What else has been happening on Planet JB?

What with being "stuck" in full marathon-training mode right now, my blog posts have been very fitness-focused recently, so I thought it was about time I let myself off the leash and share some of the stuff that has been going on.  None of it very exciting, mind you!

The first piece of "news" as such from 2014 is that the old man has finally had his knee-replacement op.  It was a full replacement, rather than part-replacement.  After many years of bone-on-bone movement due to a cartillage-free knee (removed after his knee locked when I was a young child, the criss-cross stitching I can still vividly see when I close my eyes and think of it still makes me feel sick!), he was in so much pain by just walking a few yards that we hope, given some time, that he makes a decent recovery and can actually walk around a bit more, just as much for my Mum's sake rather than just his.

He seems to be the world's worst patient but hey, he seems to be doing ok.  He's had the stitches out now but still needs to keep the dressing on for another 2 weeks before he can take it off.  I dread that day as I'll probably feint within a few seconds of seeing what's going on underneath but we'll cross that bridge when we come to it.

Work has been pretty slow since returning from the Christmas break, apart from a few busy days.  However, a storm seems to be brewing.  The new CEO has announced a Professional Services Activity Census, where members of the Professional Services staff (Finance, IT, HR...all the non-academic departments basically) are expected to state what proportion of their time they devote to certain tasks.  Pretty much a time and effort analysis but the worry, of course, is what they will do with the data.

We've been told that teams may be asked to change the way they work and the word "change" appears a good few many times through the circular emails we've received so god knows, quite frankly.  I'm all up for change, change is a good thing but as long as I still have a job and I'm not made redundant as quite frankly, that is something I could really do without in so many ways.

I enjoy my job, I've got my work-life balance pretty much sussed and I've got minimal door-to-door travel.  It doesnt get much better.  I have absolutely no wish to start again.

Having said that, there's no point in worrying, what will be will be and all that.  Again, another bridge to cross if it ever comes up.

A few of you may have noticed there have been minimal Spurs posts recently.  Are you surprised?  Well you really shouldnt be.  Time and time again, in recent seasons, by Christmas, the interest levels just wain.  Tim S has done an ok job after taking the reigns from AVB but you just know that yet again, we're in a transitional period, a holding position until Levy finally replaces him with another manager at the end of the season.  Yes, Tim was given an 18 month contract but does anyone expect him to be there beyond 2013/14?  No.

Oh, one other thing.  I actually had a date.  A first date in almost 7 or 8 months I think.  Nice girl but not the one for me.  Of course, my girl friends instantly accuse me of being picky on the post-date de-brief but hey, you either know you're attracted to them or you're not, surely?  Sadly, I knew pretty much within the first 5 minutes but I had a nice time, so was a positive experience.

Tuesday Training (Easy pace 10 mile road run)

I'm definitely back in the zone.  Although I've still got a couple of days left of Antibiotics to take, I'm feeling healthy again.  Its taken since Christmas to get here but I'm finally not wheezing and its certainly showing in performance levels.

After yesterday's ride, it was time to get back to some running tonight.

Just an easy paced 10 miler.

Well, when I say easy, it was dead on 2hr HM pace, 9:09 min/mile. Just about right for a 10 mile after-work run. Not too pacey but not too easy either. Av HR of 155bpm is just about spot on

The plan was to run the 1st mile easy and let the body do its natural thing. Mile 2 would naturally be quicker because its mainly downhill but then it was settling into a steady slow pace for miles 3 thru 7 and then unwinding the pace with the last 3 miles.

As you can see, I was pretty much spot on...

 

Generally, pretty pleased with that.  Mile 7 was going to be the slowest as that takes me up the Watling St climb to Bexleyheath, so 3-7 was pretty much spot on.

Taking a look at the Strava-based GAP pace analysis, shows this pretty well...

 

Intended plan for Wednesday is Gym straight from work then home to watch the football.  Will be giving the Plums a miss this week for a change.

Monday Training (50 mile road ride)

Monday.  Day off.  Still in bed at 8:30am.  Hmmm, that makes me smile just thinking about it.  Makes a change from the normal 6:40am alarm.

Anyhow, fancied a change today so I dusted down Hayley from the shed under the stairs, gave her a quick check over and then spent 30 mins or so trying to locate the various kit I'd need.  Lycra, check.  Helmet.  Where the hell did I put my helmet?  A ha.  Check.  Garmin.  Check.

Eventually, after a quick safety check, tyres pumped, drive chain lubed, I was off.

50 miles at 16.9mph. I'll take that, given the last time I rode on the road was mid October. Obviously the running and Gym work over the last 4.5 months have played huge dividends.

The first 10 miles was pleasant enough. Comfortably holding an average speed of 17mph up to Green St Green but then the heavens opened and didnt stop for the next 90 mins or so. I was drenched. Despite overshoes, the feet were numb before I'd reached Longfield. Some huge puddles along the route, just before Shorne, the road was almost flooded but I made it through ok. Back through Gravesend, up the Betsham climbs then back to Dartford along the return leg of Green St Green to Dartford, then Erith and Woolwich. Great start to my 2014 cycling campaign

Feet were seriously numb 30 mins after the ride. Had to get the feet warmed up before I could have a bath otherwise I'd be at serious risk of burning my feet. They were that numb, I couldnt feel the water.

With Eltham Velo now on the doorstep, I look forward to some more rides like this on a more regular basis now. Great way to utilize a day off :) 

(Not quite sure what is going on with the Garmin today.  When I uploaded the ride, it says I needed to do two firmware updates so I'm assuming its related!)

Thursday - Sun Update (Rest Day/Friday night 13.1miler/Chest&Abs x2)

Been a fairly hectic few days so a quick update on what I've been up to since Wednesday night.

Thursday: Rest night.  Completely and utterly nothing.

Friday:  Planned long run.  Disrupted by stomach cramps after 3 miles and having to make an emergency stop at the parents, so ended up splitting the run into two as follows:

Part A incredibly slow although I was planning on a nice easy pace. 

Part B much quicker.

Saturday & Sunday: Chest/Abs routine at home:

• 10 x 20 SB ball sit ups + 20 SB sit twists.
• 10 x 10 chest press with 9kg dumbbells + 10 chest fly.
• 3 see-saw shredders (30 secs on/off/on/off/on) with 9kg dumbbells.

Wednesday Training (Plumstead Runners session)

Despite the diagnosed not cleared up chest infection, I manned the fcuk up tonight and got my arse in gear.

Off to Plums after missing last weeks run as it was Izzy's birthday.

3 groups went out tonight.  A slow 5k, a quicker 7k and the big guns were out doing a 6 and a bit miler up Plum Lane...

Now bearing in mind I've been wheezing like a trooper last couple of weeks, I've now got 2/3rds of my 1st daily dose of some steroids in me and they've made a huge difference. No wheezing, no coughing and I was flying. Well by my standards I was, bearing in mind the climbs involved. Lodge Hill is a plod but not easy, Purrett Road is a killer as it just goes straight up and Plum Lane, well thats the big one. A little drag followed by a real steep incline where I find walking to be quicker than running/jogging (especially as it keeps the HR down, stops the Lactic Acid build up and then you can really attack on the top drag to the brow of Shooters Hill when everyone else is flagging!

I absolutely loved being back in the game. Its been a while since I felt in good nick and I certainly was tonight as I was even doing the loop backs to pick up the slower runners at every point on the route and I still had enough left in the tank for the quick kick home from the top of Shooters Hill, past my house and back through Welling to the club house.

Just a shame the mens showers were broken, so we had to let all the ladies shower before we used theirs and then the meeting was delayed, meaning I've had to resort to eating KFC, the first unhealthy sh*t I've eaten in 2014. Wont hurt as I'm running a significant calorie deficit today but even so, that proud record has now gone.

Wednesday Update (More medication!)

I went back to my GP this morning for a follow up appointment as I was convinced my chest infection hadnt cleared...and so she concurred!

The result.  More medication...

 

Quite possibly the strangest big/small combination of tablets ever.  Need to take one of the larger stronger antibiotics three times a day and I need to take two of the small steroid based tablets three times a day.

I'm racking up more prescription drugs than Philip Seymour Hoffman!

The doc asked how the marathon training had been going and I told her slowly.  She told me not to overdo it whilst recovering but could still run as long as I'm careful and I stop as soon as I experience any wheezing.  Guess thats a fair compromise than being told to do absolutely nothing!

Tuesday Training (Chest/Abs)

I've been a bit coughy and spluttery today so I've decided not to hit the roads nor the Gym tonight and am going to take it easy.

So I reverted to my usual home workout...

• 10 x 20 SB ball sit ups + 20 SB sit twists.
• 10 x 10 chest press with 9kg dumbbells + 10 chest fly.

I also tried a new addition to the workout tonight, which my old Uni mate Scott posted on Facebook.

The see-saw shredder.  Holding a 10kg dumbbell in each hand, swing the arms in opposite directions and use the core to stop yourself rotating.

30 seconds on, 30 seconds off and repeat 3 times.  Now that is tough.

Click for more info >> here

Re: the cough, one more antibiotic tablet to take so have booked myself another appointment with my GP for tomorrow to hopefully try and get to the bottom of this. 

Monday Training (10k run + chest/abs)

Day 6 of antibiotics in my system, 1 day to go.

Over my dead body was a going to go more than a whole week without running again.  Until tonight, the last time I ran was last Monday, so had I not run tonight it would have felt like a disaster.

On the walk back from the station at 5:30pm to home, I had a tad of a coughing fit and I was a tad bit worried if I'm honest but I thought if I take it really slowly to start with, wearing the full ninja mask to muffle the cold air coming in, I thought I'd do a pretty good job of controlling it...and so it proved.

Two quick pumps of my Ventolin pump (Subutamol for those wanting the medical name), a quick Olbas Pastille jammed in the mouth, ninja hat on and I was gone.

 

I started slowly. Take a look at the splits... 

First three miles I took it relatively easy but then when I realised the body and especially the lungs wasnt reacting to the exercise, I started to wind the pace up as you can see.  From 3 through to 6.2  the pace increased.  The last 1.2 miles I felt pretty good if I'm honest.  So technically, thats the first ever proper negative split I've run.  Wasnt intending to but its the way forwar! Had to clear the throat a couple of times but no coughing of any description.  A quick double pump of the subutamol at the end and I was done.

Spent 10 minutes stretching out.  Important after not running for a week.  Quads, hamstrings, calves, groin.  Since coming back from the last bout of man flu, I was getting considerable discomfort in the front of my quads but the week off has probably done me a favour as the niggle has cleared itself now.

Went upstairs into the flat and hit the swiss ball and weights...

• 10 x 20 SB ball sit ups + 20 SB sit twists.
• 10 x 10 chest press with 9kg dumbbells + 10 chest fly.

 Must keep up the work on the abs :)

Very pleased with tonight considering I was down in the dumps about my health earlier.  Three hours later as I type this up, I've had no ill effects so all good in my eyes.  It will be interesting to see how I fare tomorrow morning.

(Edit: no coughing on waking up at 6:40am the next morning either :)

Sunday Training (Muscle Build - Session 30)

Sunday.  Into Day 5 of this current course of antibiotics, chest doesnt seem to be getting any clearer although I've stopped coughing now.  I havent run since last Monday evening.  Frustrated?  You bet I bloody am.

Izzy wanted to stay an extra night, so that was nice.  I took her back home at 10am this morning and made my way straight to the Gym, after dropping my parents car bar to them.

First heavy weights session since end of November 2013.

Warm up

1.5 mile walk from Parents to Gym (approx 20 mins)

1km treadmill warm (SLOW as not to put pressure on chest - 11kph)

Weights

Chest Press 6x20/40/60/70kg

Shoulder Press 6x20/30/40/50kg (the 50kg was a bit of a struggle)

Pecs 6x20/30/40/50kg (again, the 50kg felt a bit of a struggle)

Vertical Traction 6x25/50/60/70kg

Abs

10 sets (20 SB situps; 20 SB sittwists with 6kg bar)

Legs

Leg extension 6x30/40/50/60kg

Leg press 6x90/100/110/120/130kg

3 hours later as I type the workout up, I'm feeling good.  The 11kph on the treadmill didnt make me caught but my chest still feels full of crap so I cant really run properly or outside until its clear again.

Bearing in mind I've been doing the TRX since the end of November as I wanted to concentrate very much on running and not building muscle during December and January as I'm in the throws of marathon training, I think I done more than ok.  I wont lie, shoulder pressing 50kg was a struggle.  The same as it was back in November mind you but I still done it.  50kg on the pec deck was evil.  Managed 5/6 reps at 50kg before I thought better give it a rest.

On the whole, very happy though.  I just hope this chest infection hasnt played too much with my cardio fitness though.  We'll soon find out!