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Monday: rest - just a couple of dog walks

Tuesday 2nd February

7am Strength class
Warmup then:
3 x sets:
12 squats with resistance band
30 sec elbow plank
12 x criss cross sit ups
2 x sets:
6 press ups
8kg single arm swings
20kg deadlift
cooldown

5.30pm run, 4.64 miles @ 11:18 avg hr 140elevation gain 150m
The plan had a 45 min easy run so I decided to run a route I do fairly regularly but include some extra hills in it to see what sort of elevation I could build up (see February challenge thread). The problem is, there a gaps between the hills and any time not spent running uphill is a wasted opportunity! I'd probably have gotten a far better result if I'd run up and down the hill I live on for the 58 mins but hey, testing it out is all part of the fun . I do have a better option, the route I did for Run the Line virtual back in November brings me up to the only 'mountain' in my 5k radius. I did have to walk briefly after powering up a few of the hills, it's definitely not an easy challenge and my left hip was very unhappy when I got up this morning.

Was that the hill run or the band squats and dead lift earlier that day?

Fair play giving it a go, and although its a tough challenge, approaching they way you are is only adding fun to it

Wed 3rd Feb, Fitness Test

PT sent on a list of things to do in 60 sec so I can see where I am now and measure progress. Pity I didn't do these last year when I started the classes. I did think the results would be better but then I seem to think I'm 20 and don't have any issues with hormones :rolleyes:

I did a couple of mins skipping and the usual class warm up then (in this order as instructed):

How many can you do in 60 Sec
Push ups x 12
Parallel squats x 23

How long can you hold:
Elbow plank = 65 secs
Wall sit = 60 sec :rolleyes: (shotgunmcos and his 20 mins target is a bit away yet....!)

How many in 60 sec:
Burpees = 17

I videoed myself doing this to send on to the PT which turned out to be a well worth exercise because I could see myself mistakes that I was making. Dipping my hips in press ups, wrong head position for plank. I also only gave myself one min rest between each and was advised I could have taken way more recovery. Oh well! Lessons learned anyway.

Thurs 4th February, Speed Repeats 4.85miles @ 11:18 avg hr 135
Instructions for this were 15 min warm up then 12 x 1 min @ 8:44-9:04, 1 min recovery and 5 x 7:59-8:19 x 1 min recovery, cool down 15 mins.

Did this in my lunch hour so just jogged down to the near by railway road which is flatish and suited the purpose of the run. Every time I went out in the first 12 reps the watch was beeping 'pace high' so basically I knackered myself before getting to the 5 faster reps. There is a drag in one direction and a strong wind in the other. I walked the recoveries.

8:24
9:32
8:32
9:32
8:11
9:15
8:24
9:06
9:13
8:48
8:47
8:56
5 x 'faster' set:
8:18
8:40
9:15
8:31
8:38

So I kind of did the session backwards... for a few of the first set I stopped before the 60 sec was up which dragged down the pace. I got home knackered and bit upset that this was way harder than I thought it should have been, but what do I expect? I have to learn to not go out like a hare on these, it does a lot more harm than good and I need to remind myself that I am not 20. I also have to stop comparing myself to others and work with where I am. Patience and consistency will show improvements, beating myself up and doing too much will have the opposite affect.

Friday 5th February HITT class 3 rounds
30 sec medium / 20 sec hard / 20 sec rest
Tinman / split jumps
Jog / shallow squat jump
Tinman / high knees
Jumping jacks / plank jacks
Press ups / plank jumps
Mountain climber / plank jumps

Happy Friday!

I'm massively impressed that you can do 12 push ups, never mind 12 in 60 seconds!! :eek:

Well done on the session! I'm sure you've heard the saying comparison is the thief of joy...I have to remind my self of this at times like most people on here i'm sure. If anything I have learnt since the 1st lockdown is that if I give my best to what I am doing or trying to achieve then I really don't need to worry that I'm no better than the next person.

I am terrible for doing my reps too fast as S will fully agree, he'd sometimes ask what was I thinking? This time around with my base training I'm trying to focus on a few things now that I have speed sessions introduced back in. Like this week I really wanted to keep it consistant & not go out too fast, I also worked on keeping a good form whilst doing them. They were a lot more consistant than a lot of my previous speed reps so I was happy with that, still more improvements to make but I will do it session after session & hope it then becomes natural to me. Also 4 of my were into a strong headwind & I had to be careful here not to chase the beeps so much that they left me exhausted, again this is learning about what effort i'm working at.

As Murph said the 1st one is good to use as your tester & to gauge the best approach

Laineyfrecks wrote: »

Well done on the session! I'm sure you've heard the saying comparison is the thief of joy...I have to remind my self of this at times like most people on here i'm sure. If anything I have learnt since the 1st lockdown is that if I give my best to what I am doing or trying to achieve then I really don't need to worry that I'm no better than the next person.

I am terrible for doing my reps too fast as S will fully agree, he'd sometimes ask what was I thinking? This time around with my base training I'm trying to focus on a few things now that I have speed sessions introduced back in. Like this week I really wanted to keep it consistant & not go out too fast, I also worked on keeping a good form whilst doing them. They were a lot more consistant than a lot of my previous speed reps so I was happy with that, still more improvements to make but I will do it session after session & hope it then becomes natural to me. Also 4 of my were into a strong headwind & I had to be careful here not to chase the beeps so much that they left me exhausted, again this is learning about what effort i'm working at.

As Murph said the 1st one is good to use as your tester & to gauge the best approach

Yep, you're absolutely right. I just need to remember to go out easy before I tear off :rolleyes: maybe write it on my hand or something...

API wrote: »

Yeah, I'm massively impressed with this. They are so difficult, even for men.

I'm also impressed with you being able to do intense routines on same day as running without feeling really stiff and sore. A sure sign you're fit.

You didn't see me trying to get out of bed on Wednesday morning :D:D. Not entirely sure I'll keep with the two workouts on one day method, what I gain in recovery is wiped with the double workout the next day. I'm sure there's a balance there somewhere, I just need to find it!!!!!

There were two runs left on the plan for this week, a 30-45 min easy run depending on how you're feeling and Goal Pace Repeats with 10 min, 7 min and 4 min @ pace. I did neither of these.

Saturday 6th Feb easy run 2.30 miles @ 11:03 avg hr 136
Every time I looked at the watch it was showing me in the aerobic zone, the stats say 8 min in zone 3 v 12 mins in zone 2 so that confirms it, despite the average being low. I wasn't in the humor for this, confirmed by how irritated I was by everyone else who was in the park at the same time, well, not everyone but families taking over the whole path, kids on scooters and those ridiculous wiggle things :rolleyes:, still cranky it seems... not their fault. I stopped the watch when I was half way round my second lap and decided to just walk, so part B was a 1.59 mile walk and I took a few photos around the Castle for good measure. Felt a bit better then and less ratty.

Sunday 7th February jog/hike 3.50 miles @ 150m elevation gain
It was baltic and drizzly and I decided I wasn't putting myself through a goal paced run in the bitter cold. So I opted to jog/hike up our nearest hill (only one in the 5k range). I've been up here before, I ran from the town up around the hill for my virtual Run The Line but hadn't the energy to try that today so I drove up to the parking spot and wrapped up well This is a mountain of two parts, one with wide open fire roads and very exposed to the bitter wind, the other a rocky/muddy/narrow forest trail where you get warm quickly. I wasn't going for speed or effort, I just wanted to move in the fresh air and try and shake this ever decreasing mood that seems to have descended in the last week. I did enjoy this, the drizzle stopped just as I got out of the car and I met a few others up there so wasn't completely isolated.

Anyway, literally no more to gain elevation wise from the run I did around the town, I have one more trick up my sleeve before I throw the towel in on the February challenge though.

The forecast for next week is fairly brutal and I'm considering taking the week off running. Might just wrap up well and walk every day to get some air. The mood is very low today, I'm still very tired but it feels more mental than physical. No harm in some down time, I've been doing a lot in recent months and am happy with the overall improvement in strength and fitness so not a lot to lose from a little bit of downtime. Also had another trip to the physioterriorist who did some more good work and sent me off with another set of exercises - it would stand to me to concentrate on those!

API wrote: »

Are you coming back tomorrow?

I was thinking about you and your exercises while I was out running this evening.
Have you thought about how you are going to balance running and the strength days?

If you come up with a plan let me know.
I was hoping to work more lower body exercises into the week but its very difficult for me to do this without it affecting me for the next two days.

The only way I see it is doing them after a run where the next day is free and day after is easy. At least until I get fitter.

Priortise whatever is most important to you, if that's running then yes I think run first and strength later and you're right to look at ways to incorporate now and adapt later when fitness improves.

I haven't come up with a plan yet, the weather is horrendous at the moment and I enjoyed my week off so I'm not rushing out in the wind and rain!! I just did strength training and yoga last week with a few walks thrown in. Definitely feeling less tired but equally there's a good deal of stress so I'm trying to manage that too. I will likely go back to running and strength on different days and reduce the intensity of - probably doing more easy and steady runs and just build the mileage first and intensity later.

I had an interesting conversation with my physio last week, she pointed out that it's very difficult for most of us to do anything resembling a recovery run, that every run I do, even at 'recovery pace', has some aerobic affect and therefore not technically recovery. It's different if your Kipchoge doing 10 min miles! She suggested a brisk walk would be far more beneficial, or get out on the bike. It made me think a little differently about running plans and the real v perceived impact.

Might go for a run in the morning if this wind stops howling!

23rd February 7am, 40 mins Strength

warm up then:
Lateral low jumps 2 x 12
V sits, sit ups, oblique sit ups 2 x 12
Squats with 12kg KB 2 x 12
Plank series x 2:
walk outs x 2
push ups x 2
shoulder taps x 2
knee drives x 2
leg raises x 2
side plank
Lateral leg raises, middle, front & back x 12
Plank rows with 2.5kg weights x 12
Burpees with push ups mid burp (yeah, cause today wasn't hard enough )

24th February 40 mins Strength "Tri Harder"

Warm up then 2 rounds (40 sec on 20 sec off)
Squats
Jump Squats
8kg weighted squats

Oblique Crunches
V Sits
Mountain Climbers

Elbow plank
side plank
straight arm plan
Tough*as*F*ck!

Feb 25th 4.34 miles sociable run

Met a new friend who had tried out the running club but felt she was too slow so agreed to meet after work for a run/walk. She had been running too fast (shock horror) so wasn't able to sustain it. We ran the first 3.3 miles (with one tip toe through the mud across a field..) then she said she'd stop and walk for a while so we jogged/walked back from the park. Really enjoyed it, it made me slow down which is never any harm and it was nice to meet someone new. We both wore masks and stayed about 1.5m apart.

February 26th HITT 40 mins

warm up then: 2 rounds 20 sec on 20 sec on 20 sec off
Tin man/Jog/High knees
Ski jump with back lunge/lateral jumps
3 rounds 30/30
Straight arm plank to elbow plank / mountain climbers
Criss Cross / plank jump outs
V sit / plank jacks

February elevation challenge 4.33 miles @ doesn't matter!! elevation 292m

I decided to do this at the last minute as I was leaving the house so I was a little ill prepared mentally and possibly physically too (see workout above!). I live on a hill, a big hill that is steeper in some parts than others so I thought I'd go down to the end bit which is quite steep and start there and then move up closer to the house to the other steep bit. I ran the first 5 reps up and down and then started to slow jog with some walk breaks uphill, I think I did about 7/8 reps in the lower end and then jogged up to the second section and did about 5 more reps I think, maybe more. I was feeling very fatigued towards the end and my legs were like jelly when I was running back down the hill at that stage but still I'm kicking myself that I didn't do another two reps, I could have gone over 300m but hey ho! I did 3 hill runs in February for this challenge so that's 3 great workouts!

February 28th Hike 3.5 miles in 1 hour
Up to the local forestry for this, I'm going to replace one run with a hike each week as a recovery workout (weather permitting), after all 3.5 miles is 3.5 miles... beautiful day, took Woody with me, medicine for the soul.

February 29th Bike 12.3 miles
I'm in the Axa Community Rides group for Mallow and we haven't been able to get out together for a bike ride obviously so one of the lads suggested we do an individual cycle and stop midway at 11am for a coffee and group zoom call - headed out the door at 10.30 as it was 25 mins to my planned coffee stop, one of the other guys who lives near me was planning the same stop so we got our coffee and chatted on our separate phones more than 2m apart on the zoom call . It was a great idea and oh boy, what a day for it!!!! I should have stayed out longer but had arranged for brunch at home so headed back. Out later in the day for a few miles walk in the park with Woody and sat at the river for a while in the sun soaking up the rays, fingers crossed we get this kind of weather for the next few weeks!!!!

So not a huge amount of running but plenty of movement, did some yoga stretches at my desk in bits and bobs during the week but didn't get in a full session. The Vit D is definitely helping, as is the change in the type of foods I'm eating (increase in phytoestrogen foods, more plant based proteins, more protein in general).

Ive started doing some of the Yoga with Adrienne myself. My motivation was to include a lot of different type sessions after a look at ballet training of a pro ballet dancer during lockdown. 7-8 sessions per day including a few mini Yoga/Pilates type. I'm trying to emulate a little during lockdowm and Adriene got the Yoga gig ;-)

shotgunmcos wrote: »

Hey AGYR! Thought you and any other Yoga enthusiast might like these.

I've posted links to YWA plenty of times and still on day 8/30 of her breathe program.

However got these Yoga Flow cards as a pressie at the weekend and they are cool. Take 1 card to hold poses for a minute each as 5min away from the desk. Or combine cards to create your favourite flow..

Those cards look great. I'm taking 5 mins out every 30mins and trying to do yoga/core etc. Those cards would be handy...

Monday 8th March, Fitness Test

I did this on 3rd Feb so this was a follow up, I wasn't expecting much TBH but was really delighted with the results. The consistency is paying off in the S&C at least!!

How many can you do in 60 sec:

Pushups 20 (up from 12)
Parallel Squats 40 (up from 23)

How long can you hold:

Elbow plank 2:05 (up from 1:05)
Wall Sit 1:50 (up from 60 sec)

How many can you do in 60 sec:
Burpees 20 (up from 17)

Done in this order as per the last test. Some of the others in the class have two or three times these numbers (they are at their 10 week test, I'm at my 5 week test) so this gives me confidence to keep going. Must remind myself how to do a table...

Will listen to this....have to say that attacks stuff really saddens me of what sort of world we live in, I just can't understand why people can't simply leave other people alone. What must be in someone to carry out such heinous acts on people. Talking to my wife about it the other day, it was probably 11:30 at night and I just said to her that if I wanted to go for a run now almost anywhere (certainly where we live in the countryside) I would be fine but it's just not the same for women, many of who won't run alone even in the bright of day. It just saddens and depresses me how utter crap this world have created for ourselves can be on simply preventable things if man and I mean men in this case could just be better humans. Nothing got to do with religion but just think treat others as to how you would like to be treated goes an awful long way in how to live your life.

Sunday 21st March

Run, 6 miles @ 11.24 avg HR 138

Longest run in a while using the Geoff Galloway run/walk strategy of breaking up the run with 1 min walks every now and then, skipped most of them but found the ones I did really helpful with the foot which continues to give out randomly throughout. Will book a physio appointment next week for the neck as yesterday's flair up was pretty bad.

Runs: 3
Strength/HITT: 3
Yoga: 1
Walks/Hikes: 4
Bike: 1

Mulberry wrote: »

I was told a while back that neck rolls are a 'no no' now. Instead we're supposed to do:
head down and hold.
head back, hold
head over to left shoulder, hold
head over to right shoulder, hold.

Pausing in between, rather than rolling from to the other.

I'll be interested to hear what your physio says (and to see if I have it right!). I have't neck rolled in a few years.

Interesting also to hear you're with a wellness/nutrition/running coach! Sounds just fab

That's interesting, so it's not just me then, they've made me feel dizzy from the get go. It'll be interesting to see what the physio says, I have to wait till Friday to see her though so it'll be an exhausting week .

Yeah the coach is very interesting, she is challenging all the things I think are right and true and showing evidence to the contrary. Will see what the results yield . Hope all good with you R!