Saturday Training (Hill Reps - Watling St x 4)

Still feeling buoyed from Friday's Gym session, Saturday was here.  Most importantly, the main attraction for me was Izzy o'clock having not seen her for a day short of two weeks.   Had two other things to get done before my Princess arrived: get the hair chopped and get a run of some kind in.

The plan was to head to my parents, drop into Harry's Barbers on the way, then go for a quick run before lunch and before Izzy arrived.

The visit to Harry's was brief.  3 on top, 2 round the back and sides please chief.  Job done.  

Back to the parents.  A quick change into the running kit and then back out on the road.  The plan was to run a local loop, 4 times up Watling St.  Its not a significant steep hill but its a drag.

Here's the profile from Strava...

As you can see, its not a particularly big hill but its got a kick up in the middle and by the top, the legs are really feeling it...

Here's the Garmin report...

It was a good run and I was really feeling the hill on the third and fourth reps. The pace wasnt particularly quick but it was around my half marathon pace (and just a little quicker than the 9 min/mile pace I'll be looking to match for a sub 4:00 marathon).

I dump the Garmin data on to Strava when cycling but its ideal for when running specific segments on the road as you get to see the individual times for each repetition.

As you can see, the rep times were pretty consistent so am well pleased with my efforts.  The HR looks higher on the first two reps and then drops but I dont really see that as an issue as I was still working in the same HR zone for the duration.

Again, more progress.  Its great to see I'm still finding gains in performance.

Roll on the arrival of Princess Izzy.  Looking forward to spending some time with her and once she's tucked up in bed tonight, its all about Froch v Groves.  Hopefully Groves will teach the arrogant Froch a lesson in the ring.

Friday Training (5 mile run & Chandra's Gym Assessment)

Warm Up

Home > Gym: 2.0 miles (17:02; 8:27 min/mile; Av HR 147bpm)

(no Garmin dumps this post as got far too much to write!)

It was bloody freezing on the run to the Gym, I was almost shivering by the time I got there.  As I was putting my jacket in the locker, Chandra met me in reception and told me to do a quick 500m on the treadmill to warm up...

Treadmill: 500m (2:33; 8:13 min/mile; Av HR 133bpm)

As I finished the 500m, Chandra started his assessment. A quick Q&A session based on what I felt had worked/what hadnt and how I felt I was progressing.  I've been really enjoying the TRX suspension training and I could already see the benefits of it by how my chest had changed shape in the last 8 weeks.

Chandra agreed there was a significant change in my shape, so it was time to hit the weights room for the first time in 8 weeks, to see what improvements the TRX has made to my actual muscles.

The plan was to do the shoulder press, chest press and the VT doing 6 reps at a low weight and then increasing the weight to as far as I could go.

As a reminder, lets take a look at what I was lifting back at the end of the September after 17 weight sessions...

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)

Nothing major, especially as I've never had any upper body strength and only the 17 weights sessions I'd done from August onwards but I'd shown some progress in just August and September.

So first up was the shoulder press...

Shoulder Press:  6 x 20kg, 6 x 30kg, 6 x 40kg, 6 x 45kg (a 10kg increase)

Chest Press: 6 x 20kg, 6 x 40kg, 6 x 50kg, 6 x 60kg, 6 x 65kg, 6 x 70kg (a 15kg increase)

VT: 6 x 20kg, 6 x 40kg, 6 x 50kg, 6 x 60kg, 6 x 65kg, 7 x 70kg (a 15kg increase)

Well hell-o.  Ber-limey, where the hell did that progress come from?  That really opened my eyes up.  Chandra said the TRX would work wonders and it bloody well has.  I was walking 8ft tall after I chest pressed the 70kg.

The hard evidence.  Did I really chest press 70kg?!?!?! Blimey :)

Chandra seemed as chuffed as I was.  "See, I told you you would see massive improvement if you stuck at it", he said. "Little steps and all that..."

He took me back upstairs and told me to show him the TRX routine.

I banged out 6 of the crucifix, the shoulder press, the one armed pressups the the bicep and tricep curl and as I was doing the tricep curl, Chandra said "woo hoo, you've actually got some triceps, I can see them!" lol.  Now that is progress!

So, the plan is now to alternate the weights with the TRX every other session, maintaining the strength I've built and keeping the shape but not putting on a huge amount of weight and affecting my cardio system too much what with the marathon coming up.  We can change things about again after the marathon.

Chandra finished the session by making me do some Swiss Ball stuff, showing me how to make the sit ups a damn site harder.  Rather than having the feet about 2ft apart, I had to have them touching together.  Once I'd mastered that, I had to lift one foot off the floor.  Centre of gravity totally destroyed, felt like I was falling over and all the effort goes through the abs.

Final thing. Planks. When I started in the Gym about 12 months ago, I hated them. I still do tbh but massive improvement in them too.  On the Swiss Ball, lack of technique done me a bit but the first one I managed 42 seconds, the second about 1min 10 seconds.

That was the best Gym session I've had in 12 months.  It felt like such a boost to see how far I've come.

Despite the cold, I ran back home...

Gym > Home (the longer way): 3.4 miles (30:13; 8:53 min/mile; Av HR 148bpm)

Got a home, had a quick shower and headed to the pub for a couple of pints with Rich W.  Fab Friday night.

A well earned rest day

After Wednesday's epic double training session, it was quite an easy decision to make Thursday a well earned rest day.

The plan was to head home from work, do a bit of house work, have some dinner then quickly head up to my parents to pick up a parcel that had turned up during the week.

It didnt quite turn out like that...

Reuben, my best mate at work, suggested a quick pint after work with Elke "The Boobs" Groom.  4 pints of Kronenbourg later, I find myself coming off the train at Welling heading straight for KFC for a 3 piece chicken classic then as soon as I demolished that, I jumped the 96 bus up to Bexleyheath to see the old dears.  Thankfully was stone cold sober by the time I got there.  Am not sure they would appreciate me turning up on the doorstep with a massive fit of the giggles like we had in the pub.

The usual conversation in the pub.  Work is sh*t...Reuben's wish to spend his first Christmas with his son Ben alone with his wife, rather than the evil M-I-L from hell being invited down from "up t'north"...JB is still single?  why? too picky? does he have a complex on how he/they look?...etc etc etc.  The group of 3 expanded to 6 not long after 5.30pm as Caz, Phil and Richard all popped in to Sam's too.  

It was a good catch up with my buddies Reubs and The Boobs.  The Boobs is off on holiday now for the next week and a bit so the office with be a lot quieter without her being around.  Monday may be an interesting time in the office as one of Elke's minions has been off on long term sick leave for the last 7-8 months and apparently she may be coming back next week.  Awkward.

Back in the Gym Friday evening.  Chandra is due to revise the programme again so I look forward to what he's got in store for me next up.

Wednesday Training (Double Session: Plumstead Runners followed by Gym - Muscle Build TRX Session 16)

It was a double session tonight.  Like a couple of weeks ago, to enable the double session, I headed to the Gym to dump a change of clothes before running just over half a mile to Bexleyheath Sports Club to join the Plums.

We was told it was "about 7-8 miles" tonight.  It didnt quite turn out like that...

Yep, thats right, 10 miles. Longest club run I can ever remember on a Wednesday night. Not a problem for me distance-wise but a few of the less-able guys and girls found it hard work

Had I known in advance we were looking at 10 miles, I would never have planned to go to the Gym.

Anyhow, the damage was done lol. From Plums back to the Gym, was 10 miles spot on. So on to TRX Session 16...

Cool down from the 10 miler

1km WALK...the legs were throbbing (9:35)
 
TRX

Crucifix (3sets x 10reps) 
Shoulder Press (3sets x 10reps) 
One Armed Press Ups (6sets x 10reps) 
Bicep Curl (3sets x 10reps) 
Tricep Curl (3sets x 10reps)

Abs

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


I felt shattered on the way home on the bus.  It was a good evening's training though. After a shower and some food, I felt much better.  Legs feel a little sore as I sit here at just coming up midnight with Sky Sports 2 on, waiting for the 1st day of the 1st Ashes test to start.  Come on England.

Tuesday Training (Pre England v Germany 10k)

It was a nice and easy 10k planned tonight, ahead of watching England v Germany on the box.  The only issue being the temperature.

There's one hell of a chill on the air tonight.  Frost was forming on car windscreens as I walked back to my front door at 7pm.

Time for the 10k was approx 54 mins. I'll update once I upload the run to Strava to get the exact split. 

First time running in the Under Armour base layer in properly cold temperatures and it performed well underneath the Nike flash gilet. Definitely the right combination to wear in future. An added bonus with the gilet is that I can feed through the iPod ear buds through the reversible pocket zips and the ear buds will happily stay in my ears rather than be pulled out as what happens when the iPhone sits in my running bottle belt.

Decent session. Legs felt good.

As it turns out, I passed another milestone tonight.  900 running miles for the year...

Next target, 1,000 miles not out.  6 weeks or so left until the New Year so its definitely possible, as long as I avoid any injuries in the mean time.  Fingers crossed.

Monday Training (Gym - Muscle Build TRX Session 15)

Well I really wasnt going to have a rest night tonight but I had a touch of the "cant be arsed!"  I wanted to train but just couldnt get myself going.

By the time I'd pumped myself up enough, it was already gone 8.30pm, so I thought a ha, the Gym rush would be over so I could get another cheeky Gym session in on a Monday night (its always overly busy on a Monday, presumably as people try to burn off the weekend excesses like that) but then I really would have enough time to wait for a bus, do a warm up and cool down properly, so I thought I'd run there and back for warm up and cool down and concentrate my Gym time on the proper stuff.

So thats what I done...

Warm Up



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) 

Cool Down

 

All in all, it was another really good session.  I'm loving the TRX and can really see the benefit now.  My chest shape has changed significantly over the last 15 sessions and I feel significantly stronger.  Chandra said I'd see a big difference the next time I try and lift some weights.  Thats going to be the plan for December I think but dont want to go too far with the muscle building until the marathon is out of the way.

 

Tuesday sees England play Germany in a friendly at Wembley.  I dont normally watch the friendlies but I'll be watching this one, cant think why.  Will be a case of getting home and hitting the road early tonight.  May treat myself to Fish & Chips too :) 

Sunday Training (Gym - Muscle Build TRX Session 14)

I had a rare lay in this morning.  Came to about 8.15am I guess but laid in bed until just before 9am.  (Not that 8.15am counts as a lay in to anyone in the real world!)

Was at the Gym by 10.30am for TRX Session 14.

Warm Up

1km treadmill (4:57; 8:00 min/mile; Av HR 136bpm)

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)  

Cool Down

4km treadmill (22:00; 8:49 min/mile; Av HR 145bpm)

Was a decent session as per usual, nothing extraordinary.

After Gym it was back to my parents for Sunday dinner.  Headed home about 7pm after spending the afternoon with my brother.