The hills

Oryx

Ive been trying to increase my fitness and attempt to get better at running over the last year, and nows the time to keep a record of it. Im finally getting somewhere (I think) and I hope this will stop me losing momentum. Especially with Christmas looming. My goal is a marathon, but I keep saying 'someday' instead of picking an event and saying 'then'. So here Im putting my progress on record dammit, so I cant keep backtracking.

Currently:

F, 37(ouch) 5'6" 126lbs.

Been running 10k in approx 1 hour. I run alone.

Did first event yesterday, did a 50min 10k. (I had someone to chase after).

tbc...

showry

best of luck with it Oryx,
37's a great age (if you ask this 37 year old),
that's a pretty good 10k time,
look forward to seeing your progress

Oryx

Cheers for that, showry. Doing an event was good, cos up to now I had nothing to gauge myself against. But back to the lonliness of solo hill running for the next few weeks.:) Hopefully this log will make me progress rather than keep doing the same old stuff at the same old pace.

SUNGOD

best of luck oryx the only advice i can give you is enter a marathon just pick one and enter it, cork is open now and would be good to aim for as its not till june which gives you plenty of time , i think by entering and commiting to it it gives you an incentive to train and a goal to aim for.
whatever you decide to do bestr of luck with it

Oryx

Yesterday:

17mins bike (warm up) resist 4
30mins xtrainer resist 5
15 mins bike resist 4

I dont know what to call most of these, so....

Core exercises. 2x sets
Dumbells, arm exercises 3 sets x20
Lunges 1 x 20
Press ups (kneeling) 2x 10
Sit ups, 3 sets of 4 types, count of 20, or 40 depending on type.

Oryx

SUNGOD wrote: »

best of luck oryx the only advice i can give you is enter a marathon just pick one and enter it, cork is open now and would be good to aim for as its not till june which gives you plenty of time , i think by entering and commiting to it it gives you an incentive to train and a goal to aim for.
whatever you decide to do bestr of luck with it

Im nursing a mild hamstring injury since August, which Im trying not to aggravate, but being cautious is holding me back.

Oryx

Yesterday.

8k on treadmill, easy pace. 52 mins.

Kneeling pressups 3 x10
Situps 3 x sets
Each set 3x20 reps, 1x50reps assrtd.

Oryx

Last night:

20k on static bike. Resist 4/5. 58 mins.

Core exercises.
Kneeling pressups, one set, till couldnt complete more.

Signed up for tough guy today. Feel insane.

Oryx

Yesterday just did some sit ups and a few sets of full pressups. Yahoo.

This morning, got out early for a very hilly road run. (gorgeous day) Did about 8k, never clocked it in the car so Im not sure, but it took 47 mins.

Oryx

Sunday, couldnt do much as I was knackered. Up all night Saturday in Blarney.

So did 10k on static bike (resist 4) and some core work and a few sets of pressups.

Monday.
Got out for a 10k run, hilly as usual, but felt better on the hills than I have done before. Took 57mins. Wasnt fit to die when I got back which is a good sign. Did 10k (resist 4) static bike after just to spin out my legs and cool down.

In the evening did some situps, core work and pressups.

Oryx

Right, last night I did

5k on treadmill, 30mins. Started slow and racked up the speed to 10.9kph. Trying to increase speed, but got to watch the injury.

Did half hour on the crosstrainer, then 20 mins on the static bike.

Just a bit of stretching, nothing else. Saving all the weight stuff for tonight. Oh joy.

Oryx

Wednesday

Did a 10min warm up on bike. Then 15 mins interval on the crosstrainer. 30 seconds hell for leather, 20 seconds recovery. Sounds easypeasy but I was jelly legged and sweating afterwards. 5 min cool down and stretching.

Then did 3 sets of:
Lunges x20
Bicep curls (?) with 2.3kg weights x20
Pressups x10
1x 30 second plank
Drop down chair push ups (?) x12
Full set of core exercises (Press up position, raise each arm and foot in turn then opposite arm/leg together)
Basic sit up x20
Crunches x20
Side to side sit ups (legs raised) x40

If anyone reading here can understand the above, a critique would be welcome.

Oryx

Thursday, started a run, but didnt feel right and quit after a few minutes.

Friday, back on form, did 8k run on treadmill, took 49mins. I think I tend not to push it on the treadmill. Dunno why.

Then did 3x sets of:
10 full pressups.
20 basic situps
30 crunches
40 side to side.

Oryx

Saturday:
Kinda a rest day. 30 mins on static bike.

Sunday:
Early morning hilly run, 10k 56mins. Added an extra 10 mins to it, so 1.05 in total. Then 35mins on the static bike. Stretching.

Monday:
Was tired today. Rested for the early part of the day. Went to a circuit class for the first time in the evening. Was evil.:) Moving muscles that havent moved in ages. I only thought I was getting fit!!

Got advice from the trainer on whats needed for tough guy. Pretty much turns my training on its head. From now I need to focus on strength rather than cardio. Which means hills, hard sprints, rowing, squats, weights and chinups. Looooooovely.:D

Oryx

Tuesday:
Was meant to do 2000m on a rower asap, but unfortunately my rower gives a distance measurement but it doesnt seem to be metres. Anyway, I did 2 of whatever the distance is, going hard at it, in 6.44mins and I was knackd.

Then did 10k on the bike at resist 5, adjusting the pace, going hard as I could, then resting pace. Really pushing it so my legs ached and I was hurting.

Then situps, core, and 3 x10 pressups. And the pressups are getting easier... so that means I need to do more.... The plank is no longer complete agony either, so Im extending the time I do, 45secs at the mo. Will try 60 next time.

Oryx

Wednesday:
Rest day.

Thursday:
Did 30mins sprints on treadmill. 1 min at 10kph, 1 min at 12.6kph. Did 5.6k. Was knackered, which shows I really need this kind of work. Am really realising where I lack strength.

10 mins on rower. Resist 4
20 mins on static bike Resist 5

Worked hard enough to leave me jelly legged.

Then did 3x 12 pressups, 3x 45sec plank, 2x sets of 80 asstd crunches. By then it was 11pm and I was tired!

Oryx

Friday:
Friday night is weights night..... Although small scale cos Ive no equipment. Did an assortment of lunges (with the two heaviest weights I have, total 9kg.) squats, a very strange thing that involves getting from a lying to a standing position with a weight extended skywards.:) Pressups, plank (45 sec and 60 sec) crunches, bicep curls. Pretty much anything I could think of. 3 sets altogether, except 4 x 12 pressups. They are the most effective thing I can do right now for my arms while I have no chin bar or heavy weights.

Oryx

Saturday:
Rest. Been struggling with a fluey cold, dont feel 100%.

Sunday:
Decided to sweat out whatever is wrong with me. Couldnt get out, on my own with kids, so 32mins on treadmill. 10.5kph. 30 mins on static bike, resist 5, 10k. 10 mins on rower resist 4. 2x12 pressups. Was sweating buckets and shattered, but felt better for the rest of the day.

Monday:
5k treadmill run in the afternoon (no sitter again, so had to stay in). Circuits in the evening. 1.25hrs, tough class! Lots of weights and squats.. my thighs were burning.:p

Feel completely shagged today, a combination of this bug and sore muscles from yesterday. So today will probably be a rest day.:)

Oryx

Tuesday:
As predicted, took a rest day. Felt very lazy doing so.

Wednesday:
10mins on rower, resistance 4. Finding this machine very hard going. I love to hate it. But that means its good for me.
Then 30mins on bike. This virus still making me sweat and lack power.
3x sets of pressups x12, crunches, asstd. x20 x40 x20. plank, 45secs.

Thursday:
Difficult day today. Mentally draining. So not the best form for training, and still got the bug. Forced my way through a horrible, sweaty and exhausted 5k. Did not feel good, but finished it cos Im bloody minded. Was sweating so bad it was dripping behind my ears. Please god Ill get back on form soon, cos this lack of energy is soul-destroying.

Oryx

Have just collected my new toy. A 20kg kettle bell. Im told its the best piece of equipment I can have for the type of strength I want. So watch this space...

Oryx

Friday:
Got to grips with my new toy last night. Jeez but its heavy. Even bringing it upstairs was hard. Did for a moment consider that as a training exercise... but Ive already fallen down em once. Falling with a 20kg weight in my arms would be suicide.

5 min warm up on bike.

Did 4 sets of:
6 squats (couldnt do more, knees are too weak).
10 swinging forwards to shoulder height, dont know what its called.
10 deadlifts.
10 lunges with 4.5kg dumbells. (not a hope right now of doing with the heavier weight, plus dont know how to do it - How to hold.)
20 slow bicep curls with the dumbells.

10 min HIIT on bike.

Then did 2 sets of:
Sit ups x20
Crunches x20
Side to side crunches x40

My quads and shoulders ache today.

BossArky

Oryx wrote:

Got to grips with my new toy last night. Jeez but its heavy. Even bringing it upstairs was hard.

Did you get some kind of weights or fitness equipment?

Oryx wrote:

10 swinging forwards to shoulder height, dont known what its called.

Do you mean front dumbbell raises? If so, avoid them. They are know to wreck shoulders.

Instead try barbell shoulder press to work the deltoids. You can do them straight up for the lateral deltoids, and at a bit of an incline for the front deltoids.

Oryx

BossArky wrote: »

Did you get some kind of weights or fitness equipment?

As mentioned in the title and the previous post, its a 20kg kettle bell. Was meant to be 16kg, but that didnt arrive. Im doing exercises as shown by a coach, but will take any advice going! Will check those links, ty.

BossArky

Ok - didn't see the title or the post before. Good luck with it

Oryx

BossArky wrote: »

Ok - didn't see the title or the post before. Good luck with it

Cheers.:)

This is what Im doing, btw.

Oryx

Saturday:
Rest. I hate rest days. Feel like a blimp.:)

Sunday:
10k run. Usual route. 57mins. Sprinted in intervals up the longest hill. It was killer. Had a weird stitch most of the way around too, but wasnt too bad so didnt quit.
Then 10k on static bike when I came back.

Monday:
That stitch has left me with an ache in my abdomen, I must have twanged something. Anyway. Did circuits tonight, theyre getting easier, or at least Im getting used to them. Still hard, but a great laugh.

Oryx

Just found out about, and entered, the half marathon in Wexford, in April 2009. So another goal after tough guy. And Im hoping to do a full Marathon later in the year if that goes well. Maybe Cork in June, if not Dublin in October.

Oryx

Tuesday:
Did 8k on treadmill. Was a bit stop start cos of the kids playing up. But net time as per the readout was 48mins. Then did 2x 12 pressups, and 2x 90 assorted situps/crunches. Tiredness won out after that, it was going for eleven! Must get started earlier.....:)

Oryx

Wednesday:
Did 10min warm up on bike, then started rower, got a few mins in and felt knackered. So quit. Am learning that I really do need rest nights. Did a few sets of situps and went to bed.:)

Thursday:
8k on treadmill. 48mins. Then 2.5k on rower. 10mins. Was bloody hard. Im beginning to wonder if its me, or does this training lark NEVER stop hurting??
Did 4 x12 pressups (last set was 14 to make it an even 50 )
Also 3 x 90 asstd situps/crunches. The usual!


Edit: I keep getting cramping intercostal (rib) muscles when I stretch after training. It drives me mad. If anyone can suggest a fix, Id be grateful!

Oryx

Friday:
Didnt do too much. Was too interested in the Late Late Toy Show. So did 10 mins warm up on bike, and then 3 sets of:
Lunges using two 4.5 kg weights. x20
Double kettle bell swings, 20kg, x10
Kettle bell squats x6 (these kill me)
Deadlifts (again with kettlebell) x10

Saturday:
Got out this morning for a run. Did 45mins. Not sure of distance, but my short run. It was frosty and cold and I loved it. Everything covered in frost and the sun shining. Does your heart good.

Oryx

Sunday:
Got out in the frost again, did 10k, usual route. 56mins. The time is not coming down much, but the run itself felt easier, more relaxed, so thats something. Did 35mins on the static bike afterwards.

Monday:
Didnt venture out in the ice today, I was tired anyway, but it looked a bit too slippy to be running around. Did circuits in the evening. Yet again I realise how much my upper body strength is lacking. And only 8 weeks to go. Ouch.

Oryx

Tuesday:
Went easy on myself. Did 5k run on treadmill. Just under 30 mins. Then just one set of sit ups. (about 100 in total).

Oryx

My stats over the last month havent changed much. My weight, which fluctuates anyway, is now at 123lbs. Otherwise:

Waist 26"
Hips 36"
Thigh 20.5"
Upper arm 10" (puny)
Wrist 6"

Oryx

Wednesday:
No cardio tonight. Just did 5 sets of sit ups, pressups and crunches. Altogether it meant 60 pressups, 500 crunches, 5 planks, small amount of other core work. Also did some arm weights. Dont have a chin up bar, but can do drop downs using the stair bannister. It aint pretty, but it works. Also tried a wall sit thingumy I saw described in a post here yesterday. Such a simple exercise, but my god, it hurt!

Back to cardio tonight, all going well.

Oryx

Thursday:
Was going for ten o clock last night before I got on the treadmill. The joys of motherhood... But did a half hour anyway, 5k. Reckon it has to do me some good. Better than sitting on my bum.

I have some really painful doms in my upper arms today. Those weights the other night must have been effective.:)

Oryx

Friday:
Rest.

Saturday:
Out at 8am for a 45min run. Nice and chilly but slippy as hell underfoot. Felt good, no real pain, even on the hills. Im getting there!!

Oryx

Sunday:
Went out with a friend who is new to running. His first time out. We did my short route in a mix of running and walking. Its somewhere under 8k, it took an hour.

Went out again after he went back, and did the route again, as the first time out hadnt stretched me at all. I hadnt broken a sweat. Did it in 43mins. Best time Ive done, I think cos I was warmed up and into it.

Oryx

Monday:
Did circuits this evening. It went well, but its getting that its not hard enough.:)

Tuesday:
Slightly lazy today. Spent the day on my knees painting so my back ached, probably from the circuits last night too. Did 5k on treadmill, 30 mins. Then just a few crunches and pressups.

Oryx

Wednesday:
Tried, and failed, to do 2km in 10 mins. (Saw it mentioned here). The pace was too high, so I think Ill concentrate on that from now on, when using the treadmill. Did 12.5 mins at a high pace anyway as a warm up. 2.5km. I know that sounds like I did it, but I had stopped...

Then did 7.5 mins on the rower, 2km. (which isnt calibrated properly)

Then on to weights. Did 4 sets of:

Lunges (2x 4.5kg weights) x20
Dumbell raises x20
Deadlifts with 20kg kettlebell x10
Double kettlebell swings x10
Squats with kettlebell x10 (which I could only do 6 of before)
45 second plank
pressups x13
Assorted crunches x100

Oryx

Thursday:
Running tonight. Am determined to improve my pace, so did 5k at 11.1kph, which is faster than I have been doing (10.5). It took just under 27 mins. Took a few mins break, then did 2k at 12.4kph. Had to take 3 30 second stops to get my breath, but otherwise did it. Now I just need to get rid of those breaks. My immediate aim is a sub 24 min 5k on the treadmill. And then see how I get on at a faster, longer distance. My speed is ok outdoors, but the tm kills me for some reason. Youd think itd be the opposite.

Oryx

Friday:
Rest

Saturday:
Early morning run. Short run, 42 mins. Another min gone off the time, happy days.

Am really getting to love getting out early and doing this.

Oryx

Sunday:
10k run. Usual route. 53 mins. Getting quicker, was conciously trying to push it, but didnt gain much. Tis a slow old process. Did 20mins static bike to cool down.

Monday:
Circuit class. Was an easy class, cos it was more of a Christmas party. Only three circuits done instead of four. And then we were treated to mince pies and mulled wine. Ha, not exactly the usual pain.

Tuesday:
Spent all day doing diy. I ache. Did 5k on treadmill, but didnt set any records. Im tired, really not used to this physical work!

Oryx

Wednesday:
Rest
(Well, strictly speaking not. Have been sanding and varnishing floors. Its heavy work and Im not used to it. Im hoping it will have some kind of Karate Kid (wax on, wax off) training effect cos its wrecking my schedule )

Thursday:
Did 3 sets with weights and kbell. Plus pressups x12 each set and plank. No cardio though, cos was late starting. More bloody diy today.

Oryx

Saturday:
Got out for my short run 43mins. Was a bit warm today, Im used to frost!

Hopefully back on track from now on.

Have entered a 10k race in February.

Oryx

Sunday:
Did my 10k run, but was horribly slow. 58 mins. Had the wind in my face a lot, but I think I just wasnt at my best.:) But did it, and then went an extra 10mins just to push it a bit. Then did 32mins on static bike.

Monday:
Busy with all the xmas stuff, so only did a few kettlebell weights and pressups. 2 sets, just to say I did something.

Oryx

According to mapmyrun, my 'long' run, is actually 10.7k, and my 'short' run is 7.8k. So I think that means Im doing better than I thought. Not by much, but every little counts.:)

Oryx

Christmas eve: did 9.8k run, 48 mins.

Oryx

St stephens day. Same 9.8k run, same time, 48 mins. Did an extra 2k, including a hard offroad uphill run.

Oryx

Saturday: did 3 sets of 12 pressups, 10 situps, 12 kettlebell swings, 10 squats, 10 deadlifts, 20 bicep curls, 20 lunges and 4 drop downs

Oryx

Today: went for a run, 10k. 5k through forestry, then 5k back along a beach. But did the return leg barefoot on the shoreline. Man, it was cold. good endurance trainin tho. Got some funny looks mind you. Paddling at 9am on a frosty mornin.

Oryx

Tuesday: Did long run. Somewhere over 12k. Started badly, was tense and kept getting a stitch. Was ok once i relaxed into it, but pretty slow at 70 mins. I was ploddin rather than pushin, not even breathless at the end. I put it down to not havin the right head on . But hell. Thats a target to keep improving on.