Thought my arms would fall off

So after the run yesterday morning, I had to do my strength an conditioning session in the evening.

It was a AMRAP session (as many rounds as possible) in 20 minutes.
The focus was definitely on the upper body.
Between burpees and triceps dips, which I had to modify to accomodate my shoulder, at some point I thought my arms would fall off...

Somehow today, I do feel them, they are achy, but not as bad as I thought it would be.
Strange, but I'm grateful.

Tomorrow's workout looks achievable. There is a lot of skipping and planking in there, so we'll see how it goes. But the rest looks OK to me.

Will let you know tomorrow ;-)

Catching Up...

I just realised I didn't update the blog on Sunday evening's run.
I came home after my workshop, had a cup of tea, and eventually got going for my 2mile run.

As it was already dark, I remained on the well lit streets, especially as the park was anyway close.
Not the nicest environment to run on, but hey, when you have to, you have to.

I was quite surprised, as I was very tired after the long long week, but still managed to run it at a regular slow pace.
Nothing to be amazed about except that it was easier than I had anticipated it, being so tired.

However, it made me realise that I have a long way to go, as based on my time for the 2miles, I would need 6h to finish the marathon if I go at that pace the whole way.
So some speeding up to do. But you have to start somewhere!

This morning, I had to catch up with the speed and interval session of yesterday.
I made sure to get up early to make it happen.
After a warm up and some drills, it was time to do 4x400m.
Somehow the 3rd interval seemed easier than the others. Not sure if that's normal or usual.

Off for a days work, as today I also need to do my strength session. And I had a quick look at it, and it doesn't look too appealing this week. Oh well, the marathon is at stake, so better get on with it.

But, the rules say, if you have to do both sessions on the same day, you need to leave at least 3h in between.
Hence run this morning, strength session later.

Dedication is what I call this

This weekend, I've been on an amazing course to get new ideas on how to grow my business.

3 intense and full on days, and on Friday, although I was supposed to do my strength and conditioning session, we were invited for dinner.

Which meant I had to push my workout to yesterday evening. At the end of the day, the people on the course wanted to go for a drink, but I had to turn it down.
When I got home, the last thing that was on my mind was to have a workout.

I sat down with a cuppa tea, and after a short recovery, I changed and went to the studio.

Part of my workout was 50 skips. Well, I can't remember when the last time I did some skipping, but I wasn't bad, but wasn't good at it neither. Definitely room for improvement.

On Monday mornings, when I'm in Oakhill Park with my novice running group, there is this guy who uses one of the tennis courts to skip.
A few months ago, I bumped into him after one of his sessions and he told me he was a cyclist and uses the skipping to improve his endurance and leg speed.
He skips non stop for over 1h!!!!!

So compared to him, there is definitely room for improvement :-)

But the workout went well, and I felt much more awake afterwards. It just reminded me I did the right choice of pushing myself to do the workout. You ALWAYS feel so much better after a workout.

Tonight, it's a 2mile run. Again, it will be after my course finishes, so won't be before 8pm. Let's see how that goes.

Am still waiting for the official confirmation from the Children's Trust, but I know I have a place. But until then, I can't setup a fundraising page. Hopefully when I do, you'll be inspired enough by my efforts to donate something towards my efforts and journey!. 

This Looked Easier Than it Was

Today it was back to strength and conditioning.

The warmup was longer than last week, and was quite tough. However, I was impressed with my burpees.
I suppose that knowing it was only part of the warmup made it easier.

The main session comprised situps, KB swings and walking lunges.
Which on paper didn't look too bad.

However, the situps that were required were a little different to the ones I normally do, and yes, they are definitely harder.

Think I'm going to feel my abs tomorrow, but my glutes surprisingly as well.

Yesterday, I've also been given some exercises to strenghten and loosen up my ankles and feet.
I've always had stiff joints in the toes and ankles, and to be able to run better, faster and injury free, I will have to work at it.
So at the end of the session, I did the stretches/exercises. They are quite painful for now, but let's see how I can improve.

I had my nutrition chat yesterday, and although my nutrition in general is quite clean, there are some slight changes I will have to make.
But the main focus for me, will be on drinking more and eating some protein together with my piece of fruit when I have early morning clients and only have breakfast later.

I always have something to eat, as you don't really want to see me hungry. I get very very grumpy when that happens.

Next workout has been pushed back from Friday to Saturday. I am on a course, and we've been told there is a dinner on Friday evening.
So that leaves me with an extra day to recover from today's workout. Think I might need it ;-)

 

Short Interval Session 1 - WOD3

For those living in the UK, you might have noticed it's quite windy out there.

Luckily the rain had stopped earlier and blue sky prevailed. But the wind is still quite strong.

Still, a short interval session was on the cards for today, so no choice but to go out there and just do it.

After a warmup job, and some footwork, it was time for 10 short intervals of 100m.

The first few were fine, after the 6th, I started struggling. After 7, I thought my lungs were going to explode.
Recovery was only between 15 and 22 seconds after each run, which isn't much at this moment in time.

But, it's done and dusted. My 3rd workout session towards VLM2015 is done!

Tomorrow back to the strength training. I only briefly had a look at the exercises involved. It looks feasible ;-)

Before I went out for my run, I had a chat with Rachael about nutrition. 
The things I am going to struggle with is mainly the water, so will have to focus on that over the next few weeks to make it a habit.

And being more prepared as well. 

I don't eat much junk in general, but with the training, I need to make sure I have the right stuff available at the right times.

Off to shower, and have a meal with some carbs to recover!

Recovering from Friday and 1 mile timed

I woke up yesterday thinking I wasn't feeling too badly after Friday's workout.

I worked as usual, and had a pedicure by my friend Lucy from Moon and Stars Beauty Therapy, as it will be important to keep my feet well supple and clear of dried and hard skin.

It's only towards the end of the afternoon that the DOMS kicked in. I struggled to get in and out of a car, but had to as we were invited to not just one, but two birthday parties!

This morning was still hard going, however, throughout the day, the stiffness disappeared and when I got home after a training day in Oxford, it was time for my 1 mile timed run.

1 mile is just over a full lap on the outside of my local park.
I have to admit that I struggled. Not sure if it's because I was tired, it was evening time, or what it was, but I couldn't control my breathing properly and my ankles felt very stiff.

Still, timing wasn't too too bad, but there is a lot to work on. But gives a good benchmark.

Rachael analysed my running technique after we videod it yesterday, and there is quite a bit to work on to help getting faster, but also running in a safer way to prevent injuries.

Lots to look forward to!

Another rest day tomorrow until my next running session on Tuesday, which is a sprint interval session.
This is what Rachael said about it: Ive just done your first short Interval session...it's not too bad but takes your breath away for a short while :-))))))) ENJOY!!

Not sure what to think now.... 

First Strength & Conditioning Session - ONE WORD - OUCH

After a nice rest day yesterday, my first strength and conditioning session was on the plan for today.

As I mentioned on Wednesday, it did include the evil burpees. To be honest, I couldn't remember how evil they were, they were worse than my memory...
Will need a lot of practice I think. But luckily I haven't seen them in the next workout!

After a warmup and some hip openers which were all fine (except for the burpees), I had a 15 minute workout planned where I had to do as many rounds as possible for a series of exercises including more burpees.

All I can say now is OUCH.... Wonder how I will feel tomorrow.

I might have mentioned in my first post that I haven't exercised for quite a while. A shoulder injury has stopped all my workouts since June.
The only thing I have done since is the bike leg of a triathlon (which was painful for the shoulder). I even had to walk the bike to the bike shop, as I couldn't pump the tyres myself!
And lots of walking and a bit of running. But no strength training at all.

So today was a bit of a shock to be honest. But, I suppose you have to start somewhere.

Tomorrow is another rest day, although I've been asked to record my running, so as to work on technique over the coming months. So will do a little bit of running (if I can move at all).

1 mile run (as fast as possible) is on the cards for Sunday. Till then...

First month's programme has been unveiled

Today I had my first call with Rachael to go over my first month's programme.

First reaction:
I am starting tomorrow with a rest day! Result ;-)

However, my first workout on Friday is starting with burpees.... Yeah, you heard it right. If you never heard about burpees, they aren't the thing you do after a meal.
They are evil. But supposedly one of the best exercise for runners, she says...

If you want to see what it looks like, just go here  https://www.youtube.com/watch?v=TX60BcsO_wE

I only looked at the first few workouts so far. What I have noticed is a mean 4x 800m run timed towards the end of the month as my interval run, and 2x 2mile run for my tempo run.
That's more than a 6k in only a few weeks time. Gulp...
I have also noticed quite a few timed workouts, which is not something I am used to do. So that will be interesting.

Oh well, will just have to suck it up and do it, I suppose.

I will have to accelerate my shoulder recovery. Maybe doing the physio's exercises might help ;-) that's my task for tomorrow then, doing them properly. LOL

Nutrition call booked for Tuesday. Looks like I better eat some nice stuff over the next few days. Although I know that Rachael likes her food, and she also likes a treat here and there, so hopefully that will be fine.

Have weighed and measured myself today, to get a starting point. Will get someone to take a before picture in the next few days.

All will be tracked along the way, and will let you all know how it goes. For those that work with me, they will know I weight and measure every 4 weeks, so that's what I'll do for myself as well.

Bit of respite till Friday. Will write after first workout, might not be able to write the next day though if my muscles will ache. Time will tell.

The Start of a Journey....

Last April, I entered the London Marathon ballot for the 4th time. I had never been successful, and this year wasn't an exception.

However, my friends who registered with me, got their place in the ballot, which seems to happen every time... They get in, and I don't. One of my friends twisted my arm by saying she wouldn't run, would defer her place unless I would run it as well.
So I got in touch with the Children's Trust, and got a charity place through them. I will have to raise a minimum of £2000 towards the charity, so once I will have had the official acceptance letter, I will open an online charity page, and hope that while you will be reading my updates, you will feel enticed enough to sponsor me on my journey.

I have to admit that I have always wanted to run the London marathon. Each year, I have been watching it on TV, except for the last 2 years where I have been volunteering with a fabulous team at the 23mile mark on the Lucozade drinks station.
At 23 miles you see quite a lot of people suffering by then. And I always vowed that if I were to run a marathon, I would train well, so as to run the whole way non stop, and not feel broken part way.  

Here is a bit of background to endurance events I've done:
1. I have walked the Moonwalk twice with my friend Tish. The Moonwalk for those who haven't heard of it, is a marathon length walk (you can also do half) throughout the night, normally done in your bra, in aid of breast cancer. Both times we finished in under 8 hours.

2. After being unsuccessful at the ballot a couple of years ago, I registered to run half a marathon in Edinburgh in 2013. After not training properly, all I wanted was to finish within the time limit of 3h, and not get kicked off the road by the sweepers van. Mission accomplished.

3. Last May I walked the largest part of London 2 Brighton, and only pulled out due to the horrific muddy conditions as I really didn't want to break anything.

So that's my experience at endurance events. I've done a few shorter runs, 5ks and 10ks, and a few triathlons (none at olympic distance yet).

My goal for VLM2015:
My goal for next April is to run the whole way non-stop and finish in under 5h30

I know that to achieve that goal, I have to train consistently, which is something I always struggled with, as I am not a good runner at all.
When it comes to training, it's not just about running, but also strength training and flexibility training so as to prevent injuries along the way.

I also know I will have to work at my nutrition.

As such I have signed up to work with my friend Rachael Hunt, who is an endurance coach.
After a long chat with her, I will know next Wednesday what my first months training programme will look like, with first training session on Thursday. HELP....

My plan is to update this blog regularly.
It will be a great tool for accountability, but also to share my progress, my struggles, the changes I have to make to my lifestyle, etc.

Hope you will enjoy the reading along the way.