After posting about signing up for the Reading Half Marathon, and expressing my concerns at not having trained specifically for a half marathon before, I was offered a custom training plan by Kevin Betts of Honest Fitness. This week saw my first week following the training plan, and a tasty 10k time trial so he could gauge my current ability. I also had my first EVER CrossFit WOD bail out… nausea and Jackie just don’t mix.
Week 3: 12th to 18th January 2015
Monday – Weightlifting Club. My first proper session back at weightlifting club since trying out my new inov8 Fastlifts on New Year’s Day. I got myself massively in a mess with my snatches and just couldn’t get any of my attempts at 85% 1RM (35kg). After 4 failed lifts I dropped down to 30kg, which is about 75% of my 1RM. Each lift was so much better, but my coaches told me to focus more on hip drive as I seem to be bringing the bar back to meet my hips, rather than driving my hips forward to meet the bar.
Here is what I did, with working weights in brackets.
Snatch 6 x 2 @ 75% (30kg)
Snatch Pull 4 x 4 @ 110% (45kg)
Jerk Off Stands 6 x 1 @ 85% (45kg)
Front Squats 6 x 2 @ 90% (65kg)
My friend and fellow Fitness Writers’ Association member, Kim Ingleby, put a picture on Instagram of her strength training essentials, so I thought I’d share mine too… my weightlifting club essentials!
Tuesday – CrossFit 6am. We worked on Turkish get up technique, doing 4 sets of 2-3 reps each side, working up to a max weight. I did my first set at 7.5kg, then used a 12kg kettlebell for the last three sets. I always find these exhausting for such a slow/technical movement. Then our strength section was 5 x 5 front squats at 75-80%, but because I’d done front squats the night before I worked on deadlifts instead. I used 80kg (75% of my 105kg 1RM).
The WOD was a partner WOD which our coaches names “Karen’s got abs”, a play on the CrossFit Girl WOD “Karen”:
150 wall balls (7kg)
150 sit ups
You could only have one partner on each exercise at a time. Jo and I finished in 5:22.
I wore my new 2XU leggings from Active in Style and they definitely left their mark… I was like a walking advert for 2XU afterwards! Really comfy and great compression though.
Wednesday – Work run club 5:30pm. Tonight was my first run from the Honest Fitness plan, 3 miles easy. We chose a route that was pretty much bang on 3 miles and got going. We had a fourth member of run club tonight… wonder if it will continue to grow?!
Thursday – Yoga 6am. We did lots of hip opening work again, something that clearly needs a lot of work for those of us who sit on our bums all day at work, and we also did some more headstand and handstand practice towards the end of the class. This time Paul got us to practice leg lowers in both the supported headstand and handstand positions. I’m getting closer to being able to pike up into a supported headstand, so my core strength must be getting there, but even trying to jump into handstand with a double-footed jump seems almost impossible right now.
Friday – CrossFit 6am. Our coaches are obviously giving us a bit of a core blast at the moment, I’m guessing in preparation for more gymnastics skills, and today we did an 8 min EMOM of 2 wall climbs, and 8 plank slides. I’d never done plank slides before, but the aim was to hold a plank position while reaching your right arm out and sliding a cone left to right, then swapping and returning the cone with your left hand, all while keeping the pelvis stable. Much harder than it sounds! We then did 5 x 5 push press @ 80%, which for me is a working weight of 45kg. Then I don’t know what happened but I started to feel really nauseous. I felt too sick to do the WOD so decided just to go home so I had a chance to feel better before work. It was a shame as the WOD was Jackie, one of the benchmark Girls. I haven’t done it for a while so was really looking forward to seeing how I’d progressed, but I guess I’ll have to test it another time. Whether it was the heavy weight and breath holding, or just a need for something more in my system before training that made me feel sick, I don’t know.
Run 5:45pm. After feeling sick in the morning I was worried my run would be a failure too, but luckily, after a cup of tea and breakfast, I felt so much better so kept my plans to run with my friend Laura. Laura and I both trained for the marathon together in 2012 (shit that seems like ages ago!) and I’ve really missed training with her. I met her after work and we did a nice, chatty, 2 miles.
Saturday – Rest day.
Sunday – Runday! On my plan for this week’s long run was a 6 mile time trial. I have to admit I was actually quite looking forward to this, I love running fast… or at least my version of it. My 10k PB is 49:15, but that’s from 2012 when I had marathon miles in my legs so I knew I wouldn’t get close. I planned a rough route and wrapped up warm but I massively overestimated how cold it was going to be and ended up carrying both my gloves and my t-shirt from about half way round! I finished in 53:25, four minutes slower than I’d like, but still should put me in at a sub 2hr half marathon. I wore my Xempo 1h55 half marathon t-shirt as motivation for my time trial; if I can get anywhere near that at Reading I’ll be a very happy bunny!
Weekly Miles: 11 miles
Running Total: 26 miles (ish)
2015 Fitness Goals Progress
|Running||Twice per week||On track|
|Inversions||Unsupported hand/handstand (end Q1)||Both against a wall|
|Pullups||5 strict (end Q2)||2 underhand grip|
|Squat Depth||Below parallel (end Q4)||Air squat 3/4 depth|
|Clean & Jerk||Body weight (end Q4)||55/70kg|
|Snatch||2/3 body weight||40/45kg|