Why I love Lycra: day 3 of Janathon

Today is a rest day on my marathon training plan, and usually I would do just that. But this is Janathon and I can't blog about lounging on the sofa. (I probably could do, but only if I also did a plank on the sofa, in my PJs perhaps...)

Short of ideas, and being too stubborn to just do some squats and be done with it, I searched my blog for the Tabata workout I did last year at circuit training. This session consists of eight exercises:

1. bicycle crunches
2. skipping
3. press ups
4. jogging on the spot
5. squats
6. ab curls
7. star jumps
8. lunges

Each exercise is done eight times, for 20 sec, with 10 sec rest in between. After every exercise I get a minute rest before the next exercise. Finally, a use for the interval timer app on my phone.

The largest area in my house to exercise is my front room. Blinds closed, big glass of water, ready to go. First exercise starts; I'm doing bicycle crunches in my jeans and t-shirt. By the end of the eight I'm sweating and definitely feeling my abs. Ouch! 

Next up is skipping (I used an imaginary rope). I removed my jeans and double-checked the blinds one more time. And then I regretted removing my jeans, as my Christmas podge started to jiggle and flop around. Holy moly, now I know why I clad myself in Lycra to exercise. It's not for speed or efficiency, it's to protect my face. I'm grabbing onto everything until the first 20 sec is over. At this point my daughter arrives. "What are you doing mummy?" I DON'T KNOW!

Time for press ups. I can do these. I managed 5 full press ups before my arms decided they were not cooperating. I got onto my knees for 3/4 press ups and managed about 5 sets of them. I then fell back to the wall and did the remaining sets against it. My arms were screaming!

Jogging on the spot was similar to skipping except I was trying hard to pull everything in (and I was wearing my jeans again). Plus my daughter had decided to join in at this point, so we had the giggles. She joined in with squats too, but I made her count my ab curls because she's too little for sit ups. I managed 29 in one 20 sec interval, which I'm really pleased with.

By the time we reached star jumps, I was feeling OK about the jiggling (jeans were back off), although I wasn't noticing it as much, so perhaps the ab work had had some minor effect. Who knows, maybe I've done some nerve damage and I just couldn't feel anything.

Lunges at the end were rather sedate, I was attempting to teach my daughter the correct way to lunge, while concentrating on making sure my legs were lunging equally and my knees were behaving themselves. At the end, my daughter asked me to do "one more exercise', which turned out to be side leg lifts. Very elegant indeed, her ballet lessons must be paying off.

And that was it for day 3, 45 minutes of circuits. And I'm knackered. Tomorrow will be interesting, I'm running (Lycra-clad) in the rain. I'll probably moan a bit.

Summer holiday training

My last training post was written in the middle of July, at the beginning of the school summer holidays, and this one is written at the end of August, when they are almost over. I find training in the summer holidays quite tricky. My children are home with me, so I can't run in the morning anymore (unless I get up at silly o'clock!), and my evening routine goes out of the window when we are away on our camping trips.

I've managed to continue to attend my weekly Pilates class, which has been a great help with healing my leg injury. I also continued to attend circuits, cycle, and swim whenever I could.

I restarted running in August with a training day for the Duck N Dash organised by Freedom Tri. We had an hour of swim training at 7:30 am, then we ran the First Saturday of the Month 5K around Norton Common. It was a good opportunity to see how it feels to do a dual event. I found the swimming really difficult, but the running went well, possibly because I didn't strictly race the event, I took the first mile "easy" and then began to speed up towards the end (26:27).

Because I've been away a lot over the summer, when I do get chance to run I've been trying to make it count. I've maintained my long run distance by running at least 10K once a week. On the other run day (I usually only managed two runs a week) I was focusing on speedwork, either hill sprints or intervals. It's been good to attempt speedwork on my own because I usually leave run club to organise my fast runs! On my last run (5.5 miles) I concentrated on maintaining a faster pace than usual (I aimed at 9 min/mile vs settling into a 10.5 min/mile plod). I also aimed to run fast up all the hills. It was a good run, despite the faster pace I felt comfortable (and wondered to myself why I'd never pushed myself before this day!). It's definitely given me some confidence that I've not lost too much fitness and I can get back something from this year (aim is still to achieve 10K and half PBs).

This week I'm taking charge of run club. My plans aren't too complicated because I'm not very confident on my own! Tuesday will be about negative splits, taking the beginners to Arlesey and back to see if they can make the return journey faster, and intermediates will be attempting to run a progressive 5 miles. Thursday will be speedwork for the beginners at the Norton Rd underpass, and intermediates will be running 4-6 miles depending on who comes (we might race the distances).

I don't really want to risk injury on Thursday, because Sunday is the Duck N Dash. I can't believe it's less than a week away. I need to concentrate on my diet this week, I need to lose some weight but I also need to keep my energy levels up. I'll be blogging about my diet on soggous.blogspot.co.uk.

Thanks for reading!

Juneathon day 26: unexpected

I went to circuits tonight. I didn't expect to, but my husband went out for his bike ride early so there was time. Booked it an hour before the class, as I was eating. As a result I had indigestion and felt sick throughout. Didn't force repetitions but concentrated on technique. Did some nice slow deep squats. And after many attempts I managed to hold a two-ball plank for longer than 5 seconds. 

I also watched the tennis. And did some ironing. 

Juneathon day 19: partner circuits

Circuit training tonight. I was a bit worried it would be super 8s because it's over a month since we did that. It wasn't. It was partner circuits.

This consists of 8 pairs of stations (2 different exercises at each). So for example, one person does 15 press ups while their partner jogs on the spot. Then they swap exercises, repeating until 2 minutes is up.

It's hard work, the first time we did partner circuits I was unwell and had to go home early. Tonight it was very hot and humid. Plus there were only 13 people so I had to partner with PT Pete. 

It was so hot tonight that I had sweat running down my face after one exercise. At the first rest break I had to wipe the sweat from my shins and my eyes were stinging. Halfway round the second circuit I slipped on my own knee sweat. Yes, I sweated from the front of my knees. I didn't know that was possible.

But I burnt 350 calories, so that's a good thing :)

Juneathon day 12: second circuits of the week

Another circuits session tonight. Despite the Monday session I felt strong tonight. Usually I'm aching and a bit weak if I do double circuits. Managed some full press ups tonight, and one-leg squats on the Bosu ball. And yet another two-ball plank (in fact, two!)

Juneathon day 10: Monday circuits

I very rarely go to Monday circuit training, I'm usually working. Today I decided I needed a short break from work after a stressful week last week, plus I have a dress to fit into this Sunday and its quite unforgiving. 

Circuits was 10 stations today (which we did 3 times each). Very core heavy, bicycle crunches, normal ab crunches, reverse curls, press ups, inverted row (which I always imagine as upside-down planks), bicep curls, kettlebell swings (I'm using the 16 kg weight now), lunges, squat jumps, and skipping. 

I took my own skipping rope too, I'm fed up of the skipping ropes at the class, either too short or too long! I got stick for bringing my own equipment, but I managed to skip for longer. So there!

Juneathon day 5: birthday circuits

Ah, birthday circuits. I usually take cake to circuits when it's my birthday. Sadly for everyone at circuits, it is not my birthday today, it's my son's. And I've not yet made his cake! Fail. 

Anyway, circuits! We worked in pairs today. One person would do say 12 biceps curls while their partner did squat jumps. Then they would swap, and this continued for 2 minutes. It's a good session (last time we did it I nearly passed out and had to go home early).

There were eight paired stations, so 16 exercises in a circuit, and we repeated the circuit, so 32 exercises in total. Quite exhausting. Arms and legs and abs are complaining already. 

But I didn't pass out. Yeah!

Wednesday 15th May: circuits

I was raring to go today, was even looking forward to press-ups. Pushed myself hard on every station, made progressions on bicycle curls and ab crunches. Kettlebell swings were with 16 kg, can't remember if I've even used that weight before, managed to maintain technique, which is most important. Shoulders will ache tomorrow!

Wednesday 8th May: super 8 circuits

Tonight was Super 8s. Just saying "super 8s" to anyone who goes to Pete's circuit class is enough to have people reaching for the "delete booking" button. That's why he springs the session on us.

In a nutshell, there are 2 sets of circuits with 4 exercises in each: press ups, squats, crunches, and star jumps; and bicep curls, hamstring curls, bicycle crunches, and squat jumps. We do 12 reps of each exercise in the set (24 bicycle crunches) and repeat for 8 minutes. And each set is done twice. Still with me?

It's so hard on the arms, the press ups alone are a killer, but bicep curls just add to the woe. Legs are also in agony, burning from squats and squat jumps, and then it's hard to maintain form on hamstring curls.

Today I managed (I think!):

(7x12) + (5x12) press ups
(6x12) + (5x12) squats
(6x12) + (5x12) crunches
(6x12) + (4x12) star jumps

(5x12) + (5x12) bicep curls
(4x12) + (5x12) hamstring curls
(4x12) + (5x12) bicycle crunches
(4x12) + (4x12) squat jumps

I can already feel that my shoulders are aching, my triceps and biceps are a bit shaky. And the backs of my legs are also sore (could be running related though!)

Wednesday April 24: return to circuits

I've not done any training for almost a week, and no circuit training for over 2 weeks, so I was a bit nervous about tonight.

First though, swimming. Took my children to their lessons and had a quick 15 minute swim myself. Managed 14 lengths, which is 450 metres. I didn't push today though.

Next, circuits. Layout was 4x4, with every "4" repeated (so 8x4 really). Started with side planks, jogging, and inverted row; next, ab curls, star jumps, tricep dips, and lunges; then Russian twists, calf raises, kettlebell swing (16 kg), and bicep curls; finally, skipping, press ups, back extensions, and plank.

Focused on technique tonight rather than progression or speed, but was pleased to discover I hadn't lost that much fitness.

Exhausting. Sweating profusely from jogging onwards. Really must remember to take a towel... But I burnt 300 odd calories at circuits and around 100 swimming, not too shabby.

I've started logging food and exercise on myfitnesspal again, and I've lost 3lb so it's definitely useful.

Monday April 8: circuit training

Woke with slightly stiff calves this morning but they soon loosened up. No running planned today, just an hour of circuit training.

Ran over to the class with the kids who were on their scooters. It's the Easter holidays, but Pete allows well-behaved children to come along to his class. Not sure why he lets my two in!

The circuit today was eight stations, which we repeated four times.

• Inverted row with TRX (probably managed fewer than 10 per round -- rubbish!)
• Lying hamstring curls (single leg, alternating after 6 reps)
• Abdominal curls with 7.5kg kettlebell (5kg last round)
• Squat jumps (using a box to jump on and off to aid the squat)
•Press ups (full to begin, then three-quarter. Earned a 'Loser' comment from my son for my poor attempts)
• Single leg squats (right leg only, to strengthen the dodgy knee. Some progress made on avoiding the "wobble")
• Back extensions
• Skipping (attempted double jumps but instead managed to whip myself with the rope on my arm and bum!)

Warm up and stretch after cool down. Learnt a new "trust" stretch for upper back, involved a partner holding the other while they leant back and stretched.

Ankle/heel today feels stiff and bruised. No running until Thursday to see if that helps. Cough has worsened too so definitely no running.