2015 Training Diary – Week 22

2015 Training Diary – Week 22
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Week 22, which means there are only 30 weeks left in the year… well that’s crept up on me! I can’t believe how quickly time goes. This week I had a brilliant week for exercise until the weekend, when it kind of all went “blurgh”. I ran a season best 10k time, only a minute and a half off of my PB, I did two brilliant CrossFit sessions, and a fun-as-always but deathly hard strength and power session. Then I went and got drunk on Friday night (uh-oh) and our washing machine broke on Saturday, meaning a weekend of hunting for a new one and trying to sort out our integrated kitchen. Fun.

Still, life is full of these little challenges, and it’s how we deal with them and move forward that shape us. So rather than wallow in self pity for having not gone out for a run at the weekend, I’m going to try and tackle the next week with the determination I need to get stuff done.

Week 22: 25th to 31st May 2015

Monday – Hatfield Broad Oak 10k, 11am. This is a race I’ve run a number of times, and is the setting of my current PB of 49:15. It’s known for it’s fast course with only a couple of hills and a nice figure of 8 style course that offers plenty of support through the village. This year, however, the route was changed. Recent years have seen an increased in the number of entrants and safety reasons forced the organisers to change their HQ, thereby changing the route with a new logical start and finish.

I’ll talk more about this in my race report, but personally I think the course has changed for the better, and the proof is in the pudding – having not trained very much at all for the last 5-6 weeks, I managed my fastest 10k time for 3 years, since my PB in 2012. At one point on the course I questioned whether I might be able to get a sub 50 minute 10k for only the second time in my life. Unfortunately today was not the day, but this race has given me the confidence that there could be a time when I get back to my faster runs of 2012.

The rest of the day was spent digging in the garden, ready for the arrival of the first of our new plants for the garden – an acer tree. I’m really looking forward to finishing this for the summer and eating and exercising al fresco.

Tuesday – CrossFit 6am. We started with some skill training with Turkish get-ups. I always find these really challenging, which they’re meant to be, but which always frustrates me. I like to be proficient so when I struggle in something I get annoyed. We did 4 sets of 2 Turkish get-ups on each side, and I used a 10kg kettlebell for the first three sets, moving up to a 12kg bell for the last set. My aim is to do these with a 16kg kettlebell next time we do them.

The strength element was front squat with 3 x 20 @50% 1RM. I chose to do hip thrusters instead, something which I think I’ll do every now and then as squats don’t seem to target my glutes as much as they should – probably because of my depth issues. Working at 70kg my ass was killing me by the last 3-4 reps of each set so I knew they’d done the trick!

The WOD was 6 rounds for time of:

6 box jumps (24″)

18 alternate Russian kettlebell swings (24kg)

I scaled the kettlebell to a 20kg one as I’ve never done single-arm swings with anything heavier than a 16kg before. I struggled a bit with this WOD as my lower back was really starting to work hard with the swings. I finished in 7:24 knowing I would ache like mad tomorrow!


Wednesday – CrossFit 6am. We worked on toes to bar progressions today with a 5 minute EMOM. I managed 28 reps of hanging leg raises trying to keep them unbroken each minute. I still can’t seem to string toes to bar together and always have to take a bigger kip between reps to keep enough momentum to get my toes up. I’m hoping these skills sessions will help with that.

The strength today was 3 x 15 @ 50% 1RM of push press. I worked at 30kg. I love the overhead stuff so enjoyed this, despite the major burn in my shoulders at the end of each set! These strength endurance sets are not for the faint-hearted, that’s for sure!

The WOD was a 21 – 15 – 9 of:

wall balls (7kg)

down ups

I don’t mind wall balls, I think being tall helps me (though I know officially I would be “no repped” for most, if not all, of mine because of my squat depth), but down ups are pretty evil and I’m so slow at them. I finished in 4:55.

Thursday – Strength and Power 6am. Strength and Power is coach Lee’s little baby and boy does he love coming up with evil programmes for us! Personally I think he made the class ultra hard today because there was a waiting list and he thought it would be natural selection for making the class size manageable… but don’t tell him I said that 😉

Today we did:

Box jumps (26″ and 34″)

Hurdle box jumps (triple hurdle into a box jump)

Dumbbell squat jump x 3 , into 6 x hurdle hops

Single leg squats x 10 each side, into 30 side shuffles

Bench push up x 8, into pendley row x 8

V sit rotational throw 2 x 10 each side

As you can see, each programme moves from power to begin with, to strength, to endurance, ending with a core strengthening exercise. It’s a fantastic way to train, something which Lee uses with all his athletes.

Friday – rest day. Tonight was my work friend’s leaving drinks so I got the train into work and didn’t have time to workout in the morning. We had a brilliant night drinking and chatting – I don’t often go out for drinks, so it was a fun change from the norm.

Saturday – Rest day. I got up bright and early to do a sports massage – luckily I’d come home early enough last night to get a half-decent night’s sleep and didn’t have too much of a hangover. I had planned to do the parkrun after my appointment, but had stuff to get on with so gave it a miss. I felt tired as the day went on and, after a nice lunch with friends, I had a nap in the afternoon.

Sunday – Yesterday evening our washing machine decided to pack up on us, so rather than spend the day together walking and doing our garden, or each going to the gym and running, we spent it pulling out our old washing machine, trying to figure out how the hell it is fitted, and buying and fitting a new one. Luckily all ended well and the new one works brilliantly and looks much neater. By the time we put everything back and tidied up it was time for dinner and a shower then bed. Yet another week over!

What did you get up to this week? Am I alone in having a bit of a “glass half empty” attitude when it comes to not finding the time to train as much as I’d hoped? Any tips on breaking the sorry-for-myself attitude?!

Mileage Tracker

Weekly Miles: 6 miles

Running Total: 176 miles

2015 Fitness Goals Progress

Goal Target/Date Progress
Running Twice per week 13 out of 22 weeks
Inversions Unsupported hand/handstand (end Q1) Can hold unsupported… just need to work on confidence
Pullups 5 strict (end Q2) Allllllmost one strict (nose height!)
Squat Depth Below parallel (end Q4) Air squat 3/4 depth
Clean & Jerk Body weight (end Q4) 60/72.5kg… slowly getting there!
Snatch 2/3 body weight 40/47.5kg

Featured photo courtesy of www.contrejour-photography.co.uk

Georgina Spenceley
Georgina Spenceley

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