4 mins on the #Concept2

Despite having until the 8th October to do it, this is the only challenge I haven't done this month so I thought I'd better post a score so that I'm 'in' for the Series. Did it as a warm up, not having a target and not attacking it. It was still pretty tough towards the end though.

4 mins 1200m - 1:40.0 - r27

1:44.6 - r25
1:41.6 - r26
1:39.6 - r27
1:34.6 - r30

(as close as I can remember the splits)

Then did 5 mins easy at 2:00 pace

4 x 8 x Lat Pulldowns, 2 wide grip, 2 close grip

then decided to play with Heart Rate on the recumbent bike

started at 120 HR and gradually picked up the pace and brought it steadily up to 162 before my legs started to go jelly like, brought it back down to 120 - took 7 mins 30s from start to finish.

1k cd @ 2:05

Quite a short session but it's better than not going, need to get back into the routine again, work harder and I'm sure it'll start returning before too long. I hope to go close to 1250m before next Friday, or at least beat last year's score which was around 1234m I think.

Back to erging.... it's tough!

After yesterday's javelin exertions I was feeling stiff all over - calves, quads, hams, glutes, adductors, obliques, lats, deltoids, pecs, neck and joints - plus the throbbing big toe. In fact, everywhere!

Tried the CTC (monthly indoor rowing challenge - 1 min hard effort, 1 min rest x 10) but wasn't able to sustain the effort past rep 4 due to my right elbow being a bit painful as I pulled the handle in - think there's some inflammation in the joint due to poor technique last night.

Did some general weights, nothing heavy and then a 2k steady cool down.

Going to be a tough ride back to top fitness, next goal is the 500m in Cardiff in December so I have time but it's amazing how quick it all goes isn't it?

Javelin Competition

Today was the Exeter Open meeting which I'd decided about 6 weeks ago to enter in the javelin and train for.

The weather forecast didn't look great but it turned out to be half decent conditions, if a little flat in the atmosphere. Nobody's spears caught the wind particularly but at least it wasn't a strong crosswind or too cold.

I arrived at 6pm, registration was 6.20pm and javelin due to start at 6.45pm so I started warming up at 6.15 and did lots of stretching and drills to get ready. The official decided to put the youngsters on first so that delayed our starting time, but I wasn't too bothered as it was fun watching the rubberised javelins they were chucking with glee!

We started at around 7.45pm so it was difficult but not impossible to keep warm and loose. There were two other Senior Men who have both thrown over 60m this year so the competition was tough. Simon Bennett opened up with a 61.74m first throw, the best of the night actually and it set the standard for Mike Tarran and myself to try and get close. Mike Threw 59.30m and was peppering the 60m line without hitting it.

I threw 54.90m (180ft) in the 5th round and all throws were over 50m which was encouraging. I had built up enough confidence by the 4th round to properly plant the left foot and hit the ground, transferring the power up and through the body. Only problem was that my boots are a tad too small and the end of the boot rammed my big toenail and bent it in half (OUCH!)

Don't know how I did any more after that and especially don't know how I threw the best one in the next round off a shortened run-up.

Thoroughly enjoyed the evening. Met a couple of decent guys and good throwers who I didn't mind losing to. However, there's always next season....

Here's a snap of the view I was throwing into

 Here's a snap of the big toe

Here's a video of the first throw I did (not the best one but it gives a good picture of my technique).

All in all not too bad but there is still plenty of room for improvement, not least with keeping the arm straight until the movement starts with the shoulder (and not breaking the elbow before the throw like I did here). Mr Steve Backley demonstrates it better with one of his world record throws:

54.90m - ranks me 8th in Scotland, 92nd in UK and 9th if I were a veteran (which I become in November) :D

Now - back to erg sprinting! :-D

Low Intensity pre-comp session

Haven't been training much recently due to work pressures and tiredness and although I'm competing tomorrow at Exeter (javelin) I wanted to do some low intensity sweaty meters to keep my oar in.

5k 1:57.9 r24
2k 1:57.5 r23
2k 1:58.3 r24
1k 2:09.9 r22

10k done, lots of sweat - towelled down after 5k and took some water on. Didn't want to overdo it for the sake of a 10k 'target'. Just made the meters up as they came.

After tomorrow will be back on the erg training after taking some time out and doing more weights and power work over the last 6 weeks.

Tomorrow:

60m? 55m? 50m? who knows - I'll make sure I don't hold anything back though after I'm warmed up. Really looking forward to it. Have a few friends coming to watch, should be fun.

Celeb Spotting on Twitter

John Prescott

Duncan Bannatyne

33,304








168,566



This is a bit like train spotting, only nothing like it.

The game is to collect Tweets from celebrities who use Twitter for the purpose of, well, nothing really but it can be a fun game! I guess one target could be to 'score' the highest (using the number of followers the celebrity has).

Davina McCall

384,485

Emma Willis

Steve Backley

60,631

Iwan Thomas

699





Paul Daniels1,157


26,679

@lizziecundy

I had quite a few more from Duncan Bannatyne, Vernon Kaye, Michael McIntyre, John Prescott, Kelly Sotherton, Greg Rutherford, Chloe Madeley, Mario and Lisa from BB9 and Paul Daniels plus more that I have forgotten but they disappeared from my Twitter memory bit so I'll have to take the ones shown above as a starting point!

Hurt Box, oh hurt box...? Oh, there you are! Tabatas

I'd promised myself that I was going to put in 100% today and finish a session, and as well as I could. I chose the tabatas that I've done a couple of times already this month.

This is a 20 second on, 10 second off piece - repeat for 8 reps. Total workout time is 3 mins 50 seconds, work time is 2 mins 40 seconds. Nothing eh? ;-)

1st attempt 894m

2nd attempt 909m

So my plan was to aim for 114m per rep. That would give me a 912m total.

I warmed up, felt ok - 1k @ 1:55.9/500m pace r26

I set the workout up on the monitor and got psyched up for it. Kirtis (team member) came over to watch and encourage. Just as I was about to go the PM4 went blank. How many times does that happen...just at the wrong time?!

Anyway, set it again and got ready.

First couple were a bit quicker than plan but they felt fine. 3 and 4 started to feel like I was working. 5 was a little tough, 6 was painful, 7 was a relative cruise to make sure I could finish and 8 was a killer! Started the last rep hard and got it down to 1:24 ave pace but just could not hold despite putting it all in through the pain barrier. Kirtis was really helpful in the 10s 'break' between 7 and 8, encouraging me to give it everything.

Result: 916m - 1:27.3 - r36 - improvement by another 7m.

If anyone asks me to go again within the next week I'll shoot them! Proper cyanosis episode after that one. Laid down straight away, the body was doing involuntary wobbly movements. Knees up and swaying from left to right as if they were shaking their head at me.

Run Down and easing back into things

Last week was a nightmare in terms of not being able to train, long car journeys and not a lot of sleep - really feeling run down at the moment.

Plucked up enough energy to get in the gym and just do something for starters.

1k wu 1:56.4 r22

4 x 1 min on/off 1:34 pace r31

1k cd 1:56.9 r24

weights

Bench Press
Shoulder Press DB
Lateral Raises
Concetration Curls

Not a lot, but enough to get a sweat on and remember what training's like. Must do more tomorrow, maybe a long slow plod with the PM4 covered up.

'HANG' musical instrument

Foudn today on the streets of Totnes, Devon. It's the HANG instrument, sounds wonderful - haunting yet blissful. One of the pieces they played was so hypnotic!

500m Attack!

Tonight I'm going to attack the 500m and see if I can beat my PB of 1 min 20.6 secs.

Ive had a week off proper training, and am eager to go and do something hard. I could have picked one of the monthly challenges or a regular training session but it's time I got myself back up those World Rankings and into the top 10 if possible.

I've posted now as I find it helps me to mentally get geared up for the all out effort that is needed to push through the pain barrier from 350 - 500m. I find that the first two thrids of the row can be done fairly comfortably but it's how hard you dare push it in those closing stages that makes all the difference to your end result.

Wobbly legs, lactic acid and a big headache here I come!

Rest and Recovery

Every now and then it's a good idea to take some rest and let the body recover.

This week, that's what I've been doing. Well that's my excuse anyway!

I've had a few long drives to make and been busy at work so haven't made time to train. I'm wondering how much it will affect my fitness and strength but I'm sure it can't be all that bad. My hamstrings are still a bit tight from the straight legged deadlifts the other day, so they are still repairing.

Next week I intend to do a flat out 500m Time Trial on the indoor rowing machine as well as some plyometric work to get me ready for the last week before the javelin comeptition I'm going to on September 28th. I'm excited about it and I really don't know if I'll do very well, average or worse than expected. That's what makes it more exciting! With the rowing, I have a good idea as to where I am within a second or two, with the javelin it could be plus or minus 5-10m - it's really that unknown!

Anyway, got bored so thought I'd write 'something' - it makes me feel less anxious about not training! Bring on the pain next week :)

Insomnia

Insomnia - sometimes it hits us, right out of the blue. When you are really tired and you just can't get to sleep, that's the worst type! Some people routinely go through this. Thankfully, it only hits me now and again.

Last time it happened, I set up a new website for other sufferers to gather and play games, chat, make friends, relieve the boredom, etc! If you ever get insomnia and need somewhere new to surf/play/browse, have a look?


Insomnia Lounge

If you like it, please join and invite your friends, you know the drill ;-)

Thank you for reading and sharing!

Bench Press PB (recent years) and other bits

Have had two 'rest days' due to going to Hull for the annual Lawns Caravan Exhibition.

Had a useful trip and enjoyed meeting friends, ex colleagues and the like but am totally shattered. Was a 4am start on Tuesday and a 1am bed time (inebriated after a meal out) and then more caravans and lodges to inspect and people to touch base with until mid afternoon then a 310 mile treck back home last night.

The meal - had scallops then fillet steak and then fondant - yum yum. They didn't give us steak knives, but when it came out I could see why - it sliced with a normal knife like butter would! Bearnaise sauce to top it off

Anyway, tonight:

4k - 1:53.8 - r25 (had set 10k, had enough of that!)

1k - 1:52.6 - r23 pre weights 'wu', a few power strokes thrown in here and there.

Bench Press
2 x 10 x 60kg
2 x 4 x 80kg
better go find a spotter.....
1 x 100kg
1 x 110kg (recent years PB)
115kg - fail!

Power Cleans
10 x 1 x 80kg
5 x 1 x 100kg (easier this time, better balance and technique but still knackering!)

Straight Leg Deadlifts
2 x 10 x 80kg

Bentover BB Row
2 x 10 x 60kg

stretching - 10 mins
5 mins bike

Power Clean and Jerk then sprints

Thought I'd try it the other way round today, turns out I was too pooped by the time it got to the sprints to finish what I started.

1k wu 3:57 - EHR 107 (low tonight)

Power Cleans - 10 x 60kg
Power Clean and Jerk - 10 x 60kg
Power Clean and Jerk - 5 x 1 x 80kg (got a bit wobbly on the last one so stopped!)

First time I've done the clean and jerk since school (and that wasn't heavy). Good feeling when you get it up there and stabilise yourself. Bet it's not when you can't finish it off!

Overhead Squats - 10 x 50kg - still find these tough

Tabata Row - 20s on, 10s off

Only did 3/8 - no way I could finish at this ave pace - 1:25.7 r42
(Rob Smith did 8 of these at this pace the other day and then told me he doesn't like me any more! )

250m sprint - 39.0 - 1:18.0 - r42 (died in last 50m, was at 1:16.2 at 200m)

1k cd 4:26

Another shortish session, but very very tiring!

Power Clean PB, but very wobbly!

Today was compound movements days but I couldn't resist popping a few 1 min on/off reps in before. Didn't do the whole lot as it would have wiped me out before my weights!

1k wu 3:57 HR starting at 90 > 125

5 x 1 min on/off

1607m - 1:33.3 - r32 ave

Deadlifts

110kg - 3 x 5
150kg - 3 x 5
180kg - 5 x 1 (could not do it strapless, tried hard but kept slipping)
200kg - dnf - no oomph today on these

Power Cleans

60kg - 3 x 8
80kg - 1 x 8
90kg - 1 (PB)
100kg - 1 (PB)

I was a bit wobbly on that 100kg clean! Will pop video on later...


Link

Was a shortish session and felt ok but not great. The cleans felt easy after the deadlifts though.

Power Clean PB, but very wobbly!

Today was compound movements days but I couldn't resist popping a few 1 min on/off reps in before. Didn't do the whole lot as it would have wiped me out before my weights!

1k wu 3:57 HR starting at 90 > 125

5 x 1 min on/off

1607m - 1:33.3 - r32 ave

Deadlifts

110kg - 3 x 5
150kg - 3 x 5
180kg - 5 x 1 (could not do it strapless, tried hard but kept slipping)
200kg - dnf - no oomph today on these

Power Cleans

60kg - 3 x 8
80kg - 1 x 8
90kg - 1 (PB)
100kg - 1 (PB)

I was a bit wobbly on that 100kg clean! Will pop video on later...


Link

Was a shortish session and felt ok but not great. The cleans felt easy after the deadlifts though.

15 minute workout?

I've done a couple of Tabata sessions on the Concept2 indoor rowing machine in the last couple of days. The first was to record a distance for a monthly fun challenge, the second was because I didn't have much time before playing tennis.

I've read up a bit on the Tabata interval training and I am wondering if it really is as effective as everyone claims it to be? The theory can be applied to various different exercises but for my sake, it's all on the indoor rowing machine. 20 seconds of high intensity effort followed by 10 seconds of rest and repeat 8 times. The total distance rowed during the work phase is recorded for your 'score'. You can also use the lowest number of meters done in a single work rep and use that as an alternative but I prefer to use the whole session total.

I'll be doing more of them in the coming weeks so I'll guess we'll see. One thing that will affect the results is that I'm on Day 4 of stopping smoking too so there will be some natural gains from that at the same time.

Anyway - the session is all on the Concept2 erg machine:

-> 1000m warm up, gentle pace (around 4 mins)
-> 1 min rest/preparation
-> 8 x 20 seconds of high intensity work then 10 seconds rest (3m50s in total)
-> 2 mins recovery
-> 1000m cool down (around 4 mins to 4 mins 30secs)

Total Time c. 15 mins

My results so far:

1/ 894m (2nd Sep)
2/ 909m (3rd Sep)
3/ 916m (19th Sep)

I'll keep coming back to update the scores on this blog post so I/we can compare and see what progress, if any, is made. Any comments or shared experiences are welcome, please comment or rate below.

I think that it would be useful to see how this type of training can affect overall fitness so I'll do a 1000m time trial in the next day or so to set a benchmark and then again in a month to see what difference there is. Again, the no smoking will affect this result so it can't really be used as a scientific experiment, more a personal observation.

Also, here are a couple of links to websites I've set up for people to support each other in weight loss or stopping smoking - they are free to join and very positive communities, come say hello!

Stop Smoking Together

Lose Weight Together

Day 3 of no smoking

Well, it's Day 3 of no smoking and already I'm feeling the benefits.

It's not easy but it's not impossible either. The cravings come.... and they do go too!

£15.66 saved so far and lungs feel clearer. Food tastes better.

Here's the website I did for people to share support:

Stop Smoking Together

Tabata Row on the Concept2 erg (MK2)

I loved it that much I did it again!

As I'd been challenged to a tennis match, had to choose a short session - BRILLIANT, I get to do the tabatas again!

And, knowing that Rob Smith had done them today motivated me even more....

2:40.0 - 909m - 1:28.0 - r39 PB

119m - 1:24.0 - r45
115m - 1:26.9 - r45
114m - 1:27.7 - r45
114m - 1:27.7 - r39
113m - 1:28.4 - r39
112m - 1:29.2 - r36
111m - 1:30.0 - r36
113m - 1:28.4 - r33

A 15m improvement on last night's marker. Positive paced but just had enough to dip back under 1:30 for the last one.

The warm up felt better tonight, and HR ws only 107 when I'd finished the 1k @ around 1:57 pace. Normally it's around 125 - 130. It dipped back below 100 within 40 seconds too...

After the tabatas, had a walk to the water, and then back, prob around 2 mins before checking HR which was 125 and then back to 115 60s after that.

I knew that to improve, I'd have to up the rate (from r33 to r39). That gave me an extra 2 strokes per rep pretty much so it zapped my legs a little bit less than yesterday but I still had massive lung burn and glute burn after the end!

If you haven't done this one before - TRY IT! It's great

Tennis - only time for one set due to time/light - lost 7-6 (tie break! wow, closest I have been to winning yet!)

Tabata Row on the Concept2 erg

This month's Facebook Challenge is the Tabata Row:

(20 seconds on, 10 seconds 'rest') x 8

This is a 3 min 50 sec workout including the rest periods - not much eh?

1k wu

118m - 1:24.7 - r36
117m - 1:25.4 - r36
116m - 1:26.2 - r36
109m - 1:31.7 - r33
111m - 1:30.0 - r33
107m - 1:33.4 - r30
107m - 1:33.4 - r30
109m - 1:31.7 - r33

TOTAL 2:40.0 - 894m - 1:29.4 - r33

It's a marker. My friend Jon Backman has gone WAY quicker, but he's mental!

Before you try this, be prepared for the 10 second rest to surprise you - as you finish the rep and relax, you look up and it's countdown to the next already - it isn't really a proper rest! I felt a bick sick during the last 3 reps and got a proper lung burn which is good - helping to flush out the lungs.

3 x 20 x Med Ball Sit Up Throws
10, 10, 20 x 5kg DB between ankles, leg raises

1k - 2:00
1k - 1:54

After the tabatas, I just went throught the motions but still managed to blast the abs with the med ball throws and leg raises.

Day 2 no smoking has gone well. In a couple of days or so I'll do a long plod - maybe a strapless low drag 10k or something just to really get the lungs working.