Training Diary 2011

I've decided to start one of these, to keep myself motivated. And here's as good a place as any.

I'll note for info that I'm now in pre-season training for the new Gaelic Football season. Much of the training is done with the team, but some also on my own.

I've been back training in some form for the last month. But here's the last week or so, to get me started:

Monday 17th January
RUNNING SESSION
3km run: 14 mins, 14 secs.
[5 minute break]
1km run: 4 mins, 26 secs

On grass. As fast as possible.
Somewhat slower than the target times of 11 mins, 30 secs & 3 mins, 30 secs. But not terrible.

Wednesday 19th January
CIRCUIT TRAINING
Circuit 1: Chin ups x 6, Press Ups x 10, Chest Press x 10, Butterfly curls x 15
[1 minute break]
Circuit 2: Shoulder Press x 10, Dumbell Rows x 10, Deadlifts x 10, Dumbell Curls x 10
[1 minute break]
Circuit 3: Press Ups x 10, Dumbell Curls x 10, Squats x 15
[1 minute break]

All x 4, using moderate weights and little rest between each.

Thursday 20th January
RUNNING SESSION
6 laps of an approx. 1km grass track, untimed. Moderate pace.

Friday 21st January
CIRCUIT TRAINING
30 seconds on, 10 seconds off doing:
Lunges, Medicine Ball Press-ups, Chin-ups, Press-ups, Shoulder press, Squat jumps, Deadlifts, Butterfly curls.
[2 minute break]

All x 5

BOXERCISE
1 minute boxing with pads/gloves
[30 seconds break]
Plank: 45 seconds
[30 seconds break]

All x 7

Sunday 23rd January
RUNNING SESSION
3km run: 13 mins, 13 secs
[5 minute break]
1km run: 4 mins, 3 secs
[5 minute break]
1 km run: 4 mins, 3 secs

Done as fast as possible. On a track this time, so better times. I don't think the improvement can all be put down to increased fitness!

Monday 24th January
CIRCUIT TRAINING
Calf raises x 30 x 3
Speed squats x 30 x 3
Lunges x 30 x 3
Compass x 5 each leg
Single-leg squats x 10 x 3 each leg
Side lunges x 30 x 3
Leg crunches x 15 x 3

Lower body circuit this time. Plenty of rest between exercises, but intense while doing them.

 

Wednesday 26th January
CIRCUIT TRAINING
Circuit 1: Tricep dips x 6, Press Ups x 10, Shoulder Press x 10, Butterfly curls x 15
[1 minute break]
Circuit 2: Chest Press x 10, Dumbell Rows x 10, Deadlifts x 10, Dumbell Curls x 10
[1 minute break]

All x 5, using moderate weights and little rest between each.

 

I'll note that I'm not lifting heavy weights at the moment because I'm trying to lose a bit of weight and it's pointless trying to build muscle while doing that.

At the start of January I was 13 stone 7lbs. Now it's down to 13 stone 4 lbs.
Ideally it will be around 12 stone 10lbs by the time the season starts in April.

That also includes eating properly. I avoid saturated fats and sugary foods like the plague. Typically it's porridge in the morning, a chicken & malt bread sandwich for lunch and a more substantial dinner.
Sometimes, depending on training, I might eat the main meal earlier and then get a protein shake in the evening instead.
Saturdays are "cheat days" when I can treat myself.

 

Thursday 27th January
RUNNING SESSION
6 laps of an approx. 1km grass track, untimed. Alternating fast/slow pace.

I've been told that I need to work on my pace, which is the reason for the alternating speed this week. However, the ground was fairly heavy and my back got a bit sore, which was worrying - I've had some quite chronic injuries to my back and hamstrings which I've tried hard to get rid of.

 

Friday 28th January
CIRCUIT TRAINING
30 seconds on, 10 seconds off doing:
Lunges, Press-ups, Step-ups, Bent-over rows, Shoulder press, Squats, Tricep dips, Plank.
[2 minute break]

All x 5

BOXERCISE
1 minute boxing with pads/gloves
[30 seconds break]

All x 10

 

Sunday 30th January
RUNNING SESSION
3km run: 13 mins, 13 secs
[5 minute break]
1km run: 4 mins, 9 secs
[5 minute break]
1 km run: 4 mins, 8 secs

I'm slightly pissed off because this was a bit slower than last week. Although I did pace myself wrongly on the first 1km.

 

Monday 31st January
CIRCUIT TRAINING
Calf raises x 30 x 3
Speed squats x 30 x 3
Lunges x 30 x 3
Compass x 5 each leg
Single-leg squats x 10 x 3 each leg
Side lunges x 30 x 3
Leg crunches x 15 x 3

 

Thursday 1st February
RUNNING SESSION
7 laps of an approx. 1km grass track, untimed. Alternating fast/slow pace.

One more lap this time. And no sore back this week.

Just back. Endorphins kick ass.

 

Wednesday 2nd January
CIRCUIT TRAINING
30 seconds on, 10 seconds off doing:
Lunges, Press-ups, Step-ups, Bent-over rows, Shoulder press, Squats, Tricep dips, Plank.
[2 minute break]

All x 5

BOXERCISE
1 minute boxing with pads/gloves
[30 seconds break]

All x 10

 

Keep it up! You're inspiring me.

 

Saturday 5th February

Indoor soccer: 1 hour.

Also, I seem to be achieving weight loss a bit better. Changed my diet the other day to cut out carbs at lunchtime and have noticed the difference almost immediately. Just over 13 stone now, so another few pounds and I'll be just right.

 

Sunday 6th February
RUNNING SESSION
3km run: 13 mins, 3 secs
[5 minute break]
1km run: 4 mins, 8 secs
[5 minute break]
1 km run: 4 mins, 16 secs
[5 minute break]
1 km run: 4 mins, 24 secs

An extra 1km again, but still no real improvement on times. I was pretty tired after indoor soccer last night, which may have something to do with it, but I need to start making improvements on these times.

 

Wednesday 9th January
CIRCUIT TRAINING
30 seconds on, 10 seconds off doing:
Lunges, Press-ups, Step-ups, Bent-over rows, Shoulder press, Squats, Tricep dips, Plank.
[2 minute break]

All x 5

BOXERCISE
1 minute boxing with pads/gloves
[30 seconds break]

All x 10

I've decided to take it a little easier this week. I'm feeling a bit drained and I've a bit of a twinge from my ankle.

 

I have suffered from gout all of my adult life, no matter what my diet or weight level. It is tied in with my thyroid deficiency.

I bring this up because many of the times I "gave it a break", I did so due to severe ankle pain. Convinced I had sprained my ankle (though not knowing when), I backed off... and suffered. Tremendously.

Do you know how you may have injured your ankle? Is it your right ankle, per chance?

Now that I've lost a tremendous amount of weight, I don't get gout attacks nearly as often. When I do, I take Indomethacin. It relieves the swelling and I'm back on my feet in a day. I wish I had known about it before.

 

It's my right ankle, and it's always been weak. I've sprained it a few times in the past.
No major problem - no "pain" as such. I just know not to push it, I probably just landed on it a little awkwardly and didn't even notice at the time.

 

Running stairs on the balls of your feet will strengthen your ankles.

Or so I have heard.

 

Really? I have weak ankles and wrists. The wrists don't bother me much, but weak ankles prevents me from dancing for long periods of time.

 

Saturday 12th February
JUJISTU
Beginners class, 2 hours.
Not that hard physically, but good fun.

Sunday 13th February
RUNNING SESSION
3km run: 13 mins, 15 secs
[4 minute break]
1km run: 3 mins, 57 secs
[4 minute break]
1 km run: 4 mins, 1 secs
[4 minute break]
1 km run: 3 mins, 57 secs

Not a great 3km, but some good progress on the 1km runs, especially since we had less rest this week.

 

Hey man, no posts for a while! Don't fall off the boat... we have to be able to engage in mortal combat one day!

 

Only one day break...

Tuesday 15th February

Indoor soccer: 1 hour.

 

Wednesday 16th January
CIRCUIT TRAINING
30 seconds on, 10 seconds off doing:
Lunges, Press-ups, Step-ups, Bent-over rows, Shoulder press, Squats, Tricep dips, Plank.
[2 minute break]

All x 5

BOXERCISE
1 minute boxing with pads/gloves
[30 seconds break]

All x 10

 

Friday 18th January
CIRCUIT TRAINING
30 seconds on, 10 seconds off doing:
Lunges, Press-ups, Step-ups, Shoulder press, Squats, Tricep dips,
x4
[3 minutes break]
Speed lunges, Bench press, Bent-over rows, Crunches, Butterflys
x4

 

Saturday 19th January
PILATES
1 hour.

 

Sunday 20th February
RUNNING SESSION
250m sprint, 30 second break, 150m sprint
[2 minute break]
x3

150m sprint, 1 minute break
x5

Change of pace this week. I'm much better at this, although I'm still half-dead afterward.

 

Keep it up!

 

Wednesday 23rd February
CIRCUIT TRAINING
30 seconds on, 10 seconds off doing:
Lunges, Press-ups, Step-ups, Bent-over rows, Shoulder press, Squats, Tricep dips, Plank.
[2 minute break]

All x 5

BOXERCISE
45 second boxing with pads/gloves
[15 seconds break]

All x 14

 

Sunday 27th February
PILATES
1 hour.

I've had the cold for the last couple of days, so haven't done much.

 

Tuesday 1st March

Indoor soccer: 1 hour.

 

Wednesday 2nd March
CIRCUIT TRAINING
30 seconds on, 10 seconds off doing:
Lunges, Press-ups, Step-ups, Bent-over rows, Shoulder press, Squats, Tricep dips, Plank.
[2 minute break]

All x 5

BOXERCISE
45 second boxing with pads/gloves
[15 seconds break]

All x 14

Our first match is being played this Friday evening. Only a challenge/friendly game, and we haven't so much as touched a ball (apart from indoor soccer) yet, but it will be good to be back.

 

Friday 4th March
MATCH

First match of the season. We played 80 minutes in total, myself the first 50 or so. Not a terrible performance, but not great either. On this display my fitness still needs work, particularly my speed over five yards.

Also stubbed my toe, which wasn't sore until afterwards, but which kept me out of the second match on Sunday morning.