Still have severe doms in quads and glutes from front squats two days ago but as I can't train until Saturday made myself go:
5 mins cycle
3 x 5 x 140kg shrugs
3 x 5 x 160kg shrugs
2 x 5 x 160kg deadlift off half rack (knee height)
3 x 5 x 200kg "
2 x 5 x 160kg shrugs
10 x 110kg shrugs
2 x 5 x 70kg hang cleans
2 x 8 x 70kg bentover rows
5 x 8 x 35kg upright rows
3 x 8 x reverse flyes, varying weight
1k row 2:10/500m pace
5 mins cycle
Going to focus more on Shot Put training as I've been too varied in my training to get any decent results.
Hope to go 15m plus next year and then be in contention for Commonwealth Games in 2014. I missed out in 1994 just - Scotland asked me to throw 67m in javelin and they would have taken me to Victoria. I threw 63.14m and then two weeks after the games did 72m in training...
Tall ask, I'll be 38 when the Games cone round, but Shot put isn't quite as injury prone as javelin or decathlon so I hope I'll be able to have a good run at it, provided I don't do this too often:
Http://bit.ly/MyFunnyAccident
Wednesday, December 14, 2011
Sunday, December 11, 2011
How Not to Power Clean! Fail
This morning I decided to do some weights before a sprint rowing session.
I did some decent bench pressing and then moved on to Power Cleans. I was doing well and decided to try 105kg. I've done more than this before (110kg) so I didn't quite expect this to happen!
Haha! Oops, what a mistake to make.
Glad a few people found it funny anyway! I only hurt my wrist slightly, but it's ok this evening thankfully.
I did some decent bench pressing and then moved on to Power Cleans. I was doing well and decided to try 105kg. I've done more than this before (110kg) so I didn't quite expect this to happen!
Haha! Oops, what a mistake to make.
Glad a few people found it funny anyway! I only hurt my wrist slightly, but it's ok this evening thankfully.
Tuesday, November 29, 2011
Baldy's Stats
Not sure why my blog has had such an increase in views - perhaps it's just purely down to the dynamic layout design as opposed to being funny, interesting or having a loyal following!
5000 this month and a steep climb - wonder if it'll grow to 10,000 next month?
More importantly - what does it matter?! It doesn't really, but I do love stats!!!
More importantly - what does it matter?! It doesn't really, but I do love stats!!!
Tuesday, November 22, 2011
iPhone
For my birthday, my wife got me an iPhone.
Before this, I had a Nokia E63 and wondered what all the fuss is about with the iPhone. Now, I can see what it was all about. I'm still getting to grips with it but have managed to download a few apps I found and a few that were recommended to me by friends.
Within a few days, my phone now provides:
Phone
Free Video Call Phone
Camera
Video Camera
Calculator
Personal Organiser
Diary
Torch
Heart Rate Monitor
Business Reference Tool Kit
Social Networking Gadget
E-Mail
Free Instant Messenger
Games Console
Calorie Counter and Fitness Checker
Stopwatch
Weather Forecaster
Sat Nav Tool / Navigations
Radio
TV
Stereo
Sleep Inducer
It makes you wonder what all the gadgets around the house are for!
The quality of the photos is great, the speed of navigation from app to app is great, the download speed is quicker than the PC (using the same Wi-Fi broadband router).
When I received a free video call from my parents today, who are abroad, and we can see and talk in real-time for free it just compounded all the reasons why it is a fantastic piece of kit.
If you have been thinking of getting one, I'd say go for it. Just get a case to protect it. The one my wife got me is a case with a leather flap that folds down like a policeman's notebook style so it can go into your pocket without getting damaged and it's easy enough to open it up when you need (all the time!)
Before this, I had a Nokia E63 and wondered what all the fuss is about with the iPhone. Now, I can see what it was all about. I'm still getting to grips with it but have managed to download a few apps I found and a few that were recommended to me by friends.
Within a few days, my phone now provides:
Phone
Free Video Call Phone
Camera
Video Camera
Calculator
Personal Organiser
Diary
Torch
Heart Rate Monitor
Business Reference Tool Kit
Social Networking Gadget
Free Instant Messenger
Games Console
Calorie Counter and Fitness Checker
Stopwatch
Weather Forecaster
Sat Nav Tool / Navigations
Radio
TV
Stereo
Sleep Inducer
It makes you wonder what all the gadgets around the house are for!
The quality of the photos is great, the speed of navigation from app to app is great, the download speed is quicker than the PC (using the same Wi-Fi broadband router).
When I received a free video call from my parents today, who are abroad, and we can see and talk in real-time for free it just compounded all the reasons why it is a fantastic piece of kit.
If you have been thinking of getting one, I'd say go for it. Just get a case to protect it. The one my wife got me is a case with a leather flap that folds down like a policeman's notebook style so it can go into your pocket without getting damaged and it's easy enough to open it up when you need (all the time!)
Sunday, November 13, 2011
Birthday Blog - New Horizons
Birthday
It's my 36th birthday today and it's been an enjoyable one so far. Went for a walk around the harbour at Torquay and had a bite to eat. Luckily the sun came out which made it rather pleasant. Later, a few friends are coming round for dinner which will be nice. Gone are the days of going out clubbing and having a blow-out. I've had over a hundred birthday greeting messages today which is amazing and I'm grateful for all those who took a moment or two to let me know. I am a positive person and it's great to see such positivity from the people I am acquainted with.
New Horizons
I mentioned new horizons in the title because I have made a big decision which involves work and home life. After 4 years of managing and developing the team and park at Devon Hills Holiday Village, I am now looking for a fresh career challenge for 2012 and beyond. Whilst the park still has room for further expansion, I feel it is time to move on having learned a great deal and having brought it a long way from what it was to what it is now. After all, I've been here for a quarter of my working life!
I have a lot of experience within the holiday park industry but I am not going to limit my search to the industry alone. This, for me, is the perfect opportunity to explore new avenues with an open mind. I have already had some interest shown in me from the Far East and I'm excited to learn more about that particular project as it sounds just the type of thing I could get my teeth into. Other than that, I can look at any geographical location in the UK or abroad.
The best birthday present you could give me would be to share this blog post to help put me in front of people who may be looking for a positive and ambitious manager with great experience and skills. Why would you do this? If you are a helpful and positive person, it only takes a moment and you could be responsible for life changing results!
General Management - team of 50, all aspects of holiday park management. Health and safety compliance, employment law, marketing, recruiting, training and development, product development, P&L management, cost control, business strategy, project management, complaint handling, identifying team satisfiers and dis-satisfiers, appraisal and personal development plans, culture change management,
Sales Management - recruiting, training and motivating teams of sales executives to sell high value luxury products from £25k to £150k plus all aspects of stock management, web based and direct marketing campaigns, legal compliance, budget management, performance monitoring, business network development.
Full details of my experience, qualifications and skills are on My Profile on LinkedIn
To contact me directly, my e-mail is grahamlay@hotmail.co.uk
Thank you for taking the time to read and share. I hope positive things come back to you in return, as they tend to have a habit of doing!
It's my 36th birthday today and it's been an enjoyable one so far. Went for a walk around the harbour at Torquay and had a bite to eat. Luckily the sun came out which made it rather pleasant. Later, a few friends are coming round for dinner which will be nice. Gone are the days of going out clubbing and having a blow-out. I've had over a hundred birthday greeting messages today which is amazing and I'm grateful for all those who took a moment or two to let me know. I am a positive person and it's great to see such positivity from the people I am acquainted with.
New Horizons
I mentioned new horizons in the title because I have made a big decision which involves work and home life. After 4 years of managing and developing the team and park at Devon Hills Holiday Village, I am now looking for a fresh career challenge for 2012 and beyond. Whilst the park still has room for further expansion, I feel it is time to move on having learned a great deal and having brought it a long way from what it was to what it is now. After all, I've been here for a quarter of my working life!
I have a lot of experience within the holiday park industry but I am not going to limit my search to the industry alone. This, for me, is the perfect opportunity to explore new avenues with an open mind. I have already had some interest shown in me from the Far East and I'm excited to learn more about that particular project as it sounds just the type of thing I could get my teeth into. Other than that, I can look at any geographical location in the UK or abroad.
The best birthday present you could give me would be to share this blog post to help put me in front of people who may be looking for a positive and ambitious manager with great experience and skills. Why would you do this? If you are a helpful and positive person, it only takes a moment and you could be responsible for life changing results!
General Management - team of 50, all aspects of holiday park management. Health and safety compliance, employment law, marketing, recruiting, training and development, product development, P&L management, cost control, business strategy, project management, complaint handling, identifying team satisfiers and dis-satisfiers, appraisal and personal development plans, culture change management,
Sales Management - recruiting, training and motivating teams of sales executives to sell high value luxury products from £25k to £150k plus all aspects of stock management, web based and direct marketing campaigns, legal compliance, budget management, performance monitoring, business network development.
Full details of my experience, qualifications and skills are on My Profile on LinkedIn
To contact me directly, my e-mail is grahamlay@hotmail.co.uk
Thank you for taking the time to read and share. I hope positive things come back to you in return, as they tend to have a habit of doing!
Monday, November 7, 2011
Who are you?
Who actually reads my blog?
Over 4,000 views in the last month, never thought that many people would be interested in Baldy Blogs. It's just a middle aged baldy having a go at sport and having some quirky ideas and thoughts!
Perhaps you'd be so kind as to leave a comment and tell us how you came about my blog - that would be awesome, thanks in advance to those who do!
Over 4,000 views in the last month, never thought that many people would be interested in Baldy Blogs. It's just a middle aged baldy having a go at sport and having some quirky ideas and thoughts!
Perhaps you'd be so kind as to leave a comment and tell us how you came about my blog - that would be awesome, thanks in advance to those who do!
Friday, October 21, 2011
Rain Power - Reclaim Energy For Free!
On a long car journey yesterday my mind started wandering as I glimpsed a large wind turbine. I started thinking about ways of harnessing energy from natural occurrences.
From regenerative braking in vehicles to hydro-electric power in the home, I came up with some wacky ideas!
My favourite was to collect the rain that falls onto the roofs of buildings and channel them into a storage tank. From the tank, a pipe would run towards the ground and through a turbine before it is made available as a hosepipe or into a butt. The pressure of the falling water through the pipe would generate electrical energy from the turbine that could be transferred to a storage battery and used later, reducing the energy requirements of the house/building.
How much energy it would produce, I have no idea, but I like the idea! An easy after market solution would be to fit small cheap turbines to the bottom of existing guttering.
Today, I did some Googling and found out that, unsurprisingly, I am not the first person to think of this idea. There are a few other papers, blogs and forum posts talking about the same thing. The fact that I haven't seen a DIY fit it yourself kit probably means it is not a viable option. Who knows?!
I had a wacky idea that could save fuel but I won't disclose that yet as I did a patent search and couldn't find one that mentions it anywhere so I'll try and see if it is a viable option before going down the route of getting a patent and then licensing it to Honda, BMW or Volkswagen for millions!
I'm interested to know of more ideas that could be developed - list them here if you have one? (I promise I won't steal it for profit!)
From regenerative braking in vehicles to hydro-electric power in the home, I came up with some wacky ideas!
My favourite was to collect the rain that falls onto the roofs of buildings and channel them into a storage tank. From the tank, a pipe would run towards the ground and through a turbine before it is made available as a hosepipe or into a butt. The pressure of the falling water through the pipe would generate electrical energy from the turbine that could be transferred to a storage battery and used later, reducing the energy requirements of the house/building.
How much energy it would produce, I have no idea, but I like the idea! An easy after market solution would be to fit small cheap turbines to the bottom of existing guttering.
Today, I did some Googling and found out that, unsurprisingly, I am not the first person to think of this idea. There are a few other papers, blogs and forum posts talking about the same thing. The fact that I haven't seen a DIY fit it yourself kit probably means it is not a viable option. Who knows?!
I had a wacky idea that could save fuel but I won't disclose that yet as I did a patent search and couldn't find one that mentions it anywhere so I'll try and see if it is a viable option before going down the route of getting a patent and then licensing it to Honda, BMW or Volkswagen for millions!
I'm interested to know of more ideas that could be developed - list them here if you have one? (I promise I won't steal it for profit!)
Sunday, October 9, 2011
Tabata Row on the Concept2
I've done Tabata workouts before on the Concept2 indoor rowing machine, and as i had limited time today thought I'd sneak in a quick session.
1k warm up - 3:54
30 x 60kg bench press (gym challenge from a friend!)
Tabatas - at 15 strokes per minute, max power. So, 8 x (20 secs on, 10 secs off), 5 strokes per rep.
99m - 1:41.0 - r15
99m - 1:41.0 - r15
98m - 1:42.0 - r15
98m - 1:42.0 - r15
97m - 1:43.0 - r15
96m - 1:44.1 - r15
96m - 1:44.1 - r15
95m - 1:45.2 - r15
Total work metres - 778m - 1:42.8 - r15
2k cool down - 9:00.0
I found it tough by rep 4 and the last rep was a killer, glutes hurting. This workout is great for when you have limited time to train as your metabolism will be high hours afterwards, helping to burn fat.
Here's how to set it up on the Concept2 PM4 monitor:
TABATA
1k warm up - 3:54
30 x 60kg bench press (gym challenge from a friend!)
Tabatas - at 15 strokes per minute, max power. So, 8 x (20 secs on, 10 secs off), 5 strokes per rep.
99m - 1:41.0 - r15
99m - 1:41.0 - r15
98m - 1:42.0 - r15
98m - 1:42.0 - r15
97m - 1:43.0 - r15
96m - 1:44.1 - r15
96m - 1:44.1 - r15
95m - 1:45.2 - r15
Total work metres - 778m - 1:42.8 - r15
2k cool down - 9:00.0
I found it tough by rep 4 and the last rep was a killer, glutes hurting. This workout is great for when you have limited time to train as your metabolism will be high hours afterwards, helping to burn fat.
Here's how to set it up on the Concept2 PM4 monitor:
TABATA
Friday, October 7, 2011
5k row, 60kg Bench Challenge
Felt weak because I missed breakfast and lunch today before the gym so chose a steady 5000m row on the indoor Concept2 machine.
5000m - 19:55.2 - 1:59.5 pace - 22 strokes / min
Got a bit shaky and dizzy towards the end which is a sign of fatigue or poor nutrition and energy levels.
Then, it was a challenge from a friend - How many reps of 60kg can you bench press in one go?
I managed 27 before my arms gave way! next time 30+
Then did some more bench pressing and a cycle to cool down.
Will rest tomorrow as I obviously need it - oh, and EAT!
5000m - 19:55.2 - 1:59.5 pace - 22 strokes / min
Got a bit shaky and dizzy towards the end which is a sign of fatigue or poor nutrition and energy levels.
Then, it was a challenge from a friend - How many reps of 60kg can you bench press in one go?
I managed 27 before my arms gave way! next time 30+
Then did some more bench pressing and a cycle to cool down.
Will rest tomorrow as I obviously need it - oh, and EAT!
Tuesday, October 4, 2011
Indoor Rowing Power Training
Needed to get some cardio in today before weights for upper body and power tests.
5000m - 20:30.2 - 2:03 - r23 - good sweaty meters
5,4,3,2,1 - wide grip chins
3 x 8 x #15 45 deg lat pulldowns
3 x 8 x #8 reverse flye machine
15,12,8 x 50kg incline bench
100m - 16.1 - 1:20.5 - r45 - df78 (min drag test)
200m - 1:26.5 - r27 - max drag
Max r20 tests at low, max and mid drag:
30s - 167m - 1:29.8 - r20 - 483w - df100
30s - 167m - 1:29.8 - r20 - 483w - df175
30s - 168m - 1:29.2 - r20 - 492w - df139
Then went and found Mat to take a video of me doing one of these r20 30s bursts for those that asked to see what it looked like. Only thing is - can't work out how to rotate the first bit without a video editor facility that works!
5000m - 20:30.2 - 2:03 - r23 - good sweaty meters
5,4,3,2,1 - wide grip chins
3 x 8 x #15 45 deg lat pulldowns
3 x 8 x #8 reverse flye machine
15,12,8 x 50kg incline bench
100m - 16.1 - 1:20.5 - r45 - df78 (min drag test)
200m - 1:26.5 - r27 - max drag
Max r20 tests at low, max and mid drag:
30s - 167m - 1:29.8 - r20 - 483w - df100
30s - 167m - 1:29.8 - r20 - 483w - df175
30s - 168m - 1:29.2 - r20 - 492w - df139
Then went and found Mat to take a video of me doing one of these r20 30s bursts for those that asked to see what it looked like. Only thing is - can't work out how to rotate the first bit without a video editor facility that works!
Monday, September 12, 2011
Decathlon - 2011 UK Masters for Rays of Sunshine Childrens Charity
Earlier this year, I was challenged to do a decathlon and I decided to go for it! The event I would enter was the UK Masters Championships for 35 year olds and above.
I also hoped that given the amount of training and hard work that would go into preparing for it, and the challenge itself, that people would find it worthy as a fundraising event for the Rays of Sunshine Childrens Charity.
I had been to a concert organised by the Rays of Sunshine for children with life limiting conditions and could see what joy they brought to those little people who so deserve it. I felt it was a particularly worthy cause to try and help as the charity co-ordinators really believe in what they do and they make a huge difference to the kids' lives.
I set about my training and looking into it to see what I thought I might be able to achieve in each event. I then had an idea of asking Olympic Heroes to set me their own targets for each event to help raise awareness. I was amazed and thrilled to get targets for all events and also for the whole thing from the greatest Decathlete of all time in my opinion, Daley Thompson.
Here are the targets:
100m - 12.80s - set by Jodie Williams. GB sprinter and World Junior Champion.
Long Jump - 5.00m - set by Greg Rutherford. GB Long Jumper and Olympian.
Shot Put - 13.00m - set by Kelly Sotherton. GB Heptathlete, now 400m, Olympic and World Bronze
High Jump - 1.60m - set by Steve Smith. GB Record holder and Olympic Bronze
400m - 62.00s - set by Katharine Merry. GB sprinter, now commentator and Olympic Bronze
110mH - 18.00s - set by Andy Turner. GB Hurdler and Euro/Commonwealth Champ, World Bronze
Discus - 32.00m - set by Louise Hazel. GB Heptathlete, Commonwealth Champion
Pole Vault - 2.80m - set by Holly Bleasdale. GB Pole Vaulter and BR record holder
Javelin - 57.00m - set by Goldie Sayers. GB Javelin Record holder and Olympian
1500m - 5:10.00 - set by Heather Fell. GB Modern Pentathlete - Olympic Silver
Total - 4500 pts - set by Daley Thompson. GB Decathlete - 2 x Olympic Champion, ex WR holder
So, after a few months of hard training and a few practice competitions....
....the time came to get myself to Oxford and get stuck in!
Day -1
The day before, I was feeling more and more excited and nervous about what I was about to do. I had been visualising each event in my head most nights before sleep to try and ensure that there were as few surprises as possible when it came to the real event. This can only go so far of course but I do believe it helped me to psychologically prepare for the 10 event ordeal spread over 2 days.
My wife prepared lots and lots of food and drinks for the journey there, the day itself and the journey home. Mostly sandwiches (lots of them), nuts, juice drinks, energy drinks, coffee, carrot cake, white chocolate. Trey Hardee, World Champion, said that eating and drinking plenty was the best advice he could give me. It was going to be an early start so it was time to get an early night and sleep as much as possible. Eeeeek!
Day 1
4.45 am - alarm clock went off signalling the start of a long and eventful day. Took a little longer than expected to get ready but set off at about 5.45am with my wife Tammy and our dog Bagel in tow. The journey was straight forward but took about 3 hours.
8.45am - Arrived at Horspath Stadium and saw people with Pole Vaults and javelins and looking rather energetic as they were jogging around and stretching. Gulp - this is it! Better go and register....
9am - The registration was simple and the officials were very friendly, in fact everyone I met over the two days was really friendly. At registration I discovered that there were 6 of us in my category, the 35-39 year olds.
So, first race starts at 10am - got time to have a little explore and then warm up.First though, the important job of putting the numbers on my vest:
The vest was the biggest the South West Vets do - Large. Obviously I am Extra large.....!
100m - First Event
I was looking forward to getting my first event done and dusted and had done a fairly decent warm up. There were lots of thoughts running through my head though -
"What if I am miles behind?"
"What if I false start?"
"Why am I even doing this?!"
Anyway, we went to the start line and I got focused. When the starter called us to our marks and then set...the gun went and I got off to a great start, BUT it was fired twice for a false start by Steve in Lane 2. I was a little annoyed as i had managed to blast off as well as I could have hoped for! Oh well, try again...
This time we were off. I got up to speed but was behind Stuart (orange vest) this time for the first 30m. I managed to get ahead of him and try to hang onto Andrew's coat tails in the lane outside me but he managed to stay ahead until the end. My right hamstring started to hurt at about 60m into it. I didn't slow down, just kept going until the line. I knew it wasn't brilliant, but at least it was completed.
13.50s - into a 2.0m/s headwind. It was blustery alright - the heat before us had a 4.8m/s headwind!
I was miles off my target of 12.8s, but even with a wind behind it would have been tough to beat it I think.
13.50 - 413 points - 4th position
Long Jump - Second Event
Having had a small rest period, it was time to prepare for the long jump. For the run-up, I just picked a marker and hd a go to see where I was with my take off foot. It was about 2 feet over the board so next time I moved the starting point back 2 feet and it was about right. This is slightly less technical than the other guys with their tape measures or measuring 72 footsteps for example!
First jump - as I hit the board, my right hamstring and my right heel hurt a lot. The jump wasn't bad, 4.93m, but I hobbled out of the pit and couldn't believe how much my heel hurt. I asked Stuart Richards why it could be and he said as I planted my take-off foot I must have slammed down my heel. Ouch!
Second Jump - I started off the run-up from the other foot so that I could try a left leg take-off instead. I hit the board ok but it felt slightly awkward jumping off the left foot and I didn't land very well. 4.82m
Third Jump - went off the right foot again. The wind had died down a bit and a fellow competitor said he'd moved his marker forward to allow for the difference it would make to the run-up. I did the same and set off for the last jump. I got a good take off and flighted much better. As I extended my legs forward for the landing both hamstrings screamed out in pain. Even worse, I'd hit the plasticine and no jumped. Someone said it looked about 5.20m so I was a bit gutted but you can't afford to sit and think about what might have been. I learned very quickly that you have to focus on what is immediately in front of you - each attempt, each event.
4.93m - 398pts - 5th. Running Total - 811 pts - 4th
Shot Put - Third Event
Now. This is what I was looking forward to! Shot put - shouldn't hurt and I should do well. In the warm up, I did a standing throw and again my right hamstring screamed at me. What?! How am I ever going to finish this with the pain so bad so early on? I decided to just try and ignore the pain, rub some ibuprofen gel in and take a couple of ibuprofen tablets and just get on with it.
The first put was pretty good, 11.80m or so. Still way down on the 13m target but at least I had some good points in the bag. I could relax and give it as much power as possible on the next two. The second went a bit to the right of the sector and I'd not quite hit it right, about 11.50m or so. On the last one, I just thought "Come on, you've got to hit Kelly's target, give it your all". I hit it very nicely and it was straight down the middle, best throw of the competition. It felt good to win an event!
12.30m - 652 pts - 1st. Running Total - 1463 pts - 3rd position
High Jump - Fourth Event
I was pleased to have climbed into Bronze position after the Shot and wondered if i could try and stay close to Andrew over the next few events to be in with a shout on day 2. As we warmed up I could see he had a lot of spring and was going to do well so it was a case of just doing the best i could do.
I came in at an early height to get some confidence and practice. I think I failed the first attempt at the opening height - a little embarrassing but I knew I'd get it on the next one so got on with it and moved up a height. As it got to 1.39m I felt pretty good - better than in Exeter when I tried it before last month. Darren said that I could attack it a bit more and get closer to the bar for more height. As we got to the 1.45m mark the heavens opened and it became slippery and hard to see properly. I managed to get it and move up to 1.48m but just couldn't get it right on the first couple of attempts. My last attempt was close - I didn't even feel it as I clipped the bar slightly, annoying because I thought I had a bit more in me.
Was good to watch the better guys having a go, and very impressive tedchniques and spring. Darren won with 1.72m, Andrew second with 1.69m and Steve third with 1.60m.
1.45m - 374 pts - 4th. Running Total - 1837 pts - 4th
400m - Fifth Event
The last event of Day 1 is the lactic killer - 400m. I was in a lot of pain from the waist down, my hips, my legs, knees, ankles, feet - the lot. I wasn't sure how to run this as I haven't done one for about 20 years. My tactic was to take it fairly easy for the first 200m and see how it felt from there. As we set off, a couple of guys came flying past me on the inside. I wasn't tempted to try and follow them. Stuart on my inside lane crept past me after 100m and I decided to take long strides down the back straight in a cruise. As we got to 200m, I felt good and coudl see Stuart starting to struggle a bit so I pushed a bit harder into 4th gear around the bend. At 100m to go I still felt good although it was getting harder and harder. I saw Andrew outside me abotu 20m ahead and I pushed again into 5th gear and saw that i was starting to reel him in. I had to work 100% all the way to the line to just pip him at the post. That was a satisfying run and I definitely put it all in - lactic headache kicked in after about 2 minutes. Time was almost irrelevant, I'd beaten Andrew and kept myself in the game as much as I could.
68.92s - 218 pts - 4th. Running Total - 2055pts - 4th
Day 1 Standings:
1 - Darren Dodd - 3313 pts
2 - Steve Wren - 2829 pts
3 - Andrew England - 2227 pts
4 - Graham Lay - 2055 pts
5 - Stuart Richards - 1640 pts
6 - Nathan Kitchen - 1521 pts
There were two mini competitions forming - Stuart v Nathan and Andrew v Graham. Darren was unassailable and Steve was too far ahead of Andrew but to far behind Darren to have a fight.
Tammy and Bagel had spent most of the day in the car, partly because Bagel was afraid of the starting pistol, partly because the weather had been rubbish - wet and windy most of the day. The journey home was a weary one and we decided that it was best if I travelled alone for Day 2.
At home, I ate a lot, had a cold shower and rubbed loads of gel into my legs but the pain was simply terrible. I almost questioned going back for the second day but the thought of all the donations and the kids who'll benefit made me slap myself out of it! I got to bed at around 11.00pm for about 6 hours sleep before getting up for more pain.
Day 2
As I thought - totally seized up when I woke up. It hurt to try and put my socks on. It hurt to sit on the loo. It hurt to walk to the kitchen. Basically, everything hurt doing anything. Ah well, it'll not last forever....
Three hours later and I got to Oxford for the registration and to find out the race times. We'd be hurdling at around 9.45am so time to do as much as possible to warm up and stretch out.
110m hurdles - Sixth Event
I haven't done hurdles except for when I used to be a Young Athlete and the club would ask me to do the 400m hurdles as it was Race 1 and the Javelin was the last event. I was a little bit afraid of them...
I had a practice and managed to get to the first hurdle with my right leg going over first. I did it a couple of times before I braved going for 3 hurdles. I found out that I would have to take 4 strides and alternate on each hurdle so right leg first and then left leg on second.
We set off and as I jumped the first hurdle, my left arm clattered with Stuart's right arm, a bit like Dayron Robles in the World Champs except I wasn't cheating I was just clumsy! Stuart said it hadn't put him off, same as me - it just happens sometimes apparently.
Back in the race, I was getting over each hurdle but also conscious that it was hurting a bit more each time as my hamstrings were being stretched out. At about number 6 I only just cleared the hurdle so I had to drive even harder to get back to the next one and keep the rhythm I'd got into. I tried really hard to drive as much as possible to catch Andrew but I just couldn't gain enough ground. He beat me by 1.5s and gained another 112 pts on me.It was starting to look impossible to catch him unless the Discus went in my favour.
21.53s - 252pts - 4th. Running Total - 2307 pts - 4th
Discus - Seventh Event
I was looking forward to trying Discus. I wondered if my Shot and Javelin prowess would transfer across to the 3rd throwing event. In the warm up I got one to come out nice and flat although it went to the right of the landing sector. On the next practice, the Discus flipped over and over. I decided not to try a spin and just do the best standing throw I could.
First throw - my hand came over as I released and the Discus dive bombed into the ground at 22m. Poor! Second throw it came out better and it was pretty good at 28m. On the last one, I wound it up and really went for a strong release and it pinged out out my hand nice and flat and soared out to 32.23m. I was chuffed to bits! Not only that I got a good one in, but that I'd also beaten an Olympian target for once. Louise Hazel's 32m was mine. Yeeha!
32.23m - 518 pts - 3rd. Running Total - 2825 pts - 4th
Pole Vault - Eighth Event
We had to travel in convoy to another stadium to do our competition. It wasn't too bad and the venue was nice. I knew that a few of the guys could do 3m and my best at 2.30m prior to this competition would mean more points lost, but then I've only done it twice before! I chose to start at the lowest height so I could practice with a few vaults. Nathan struggled and almost bottled out after missing his first attempt at 1.40m. We all convinced him to have another go and he managed to get over. That was a big achievement for him and very pleasing for us all to see him get some points and overcome his fear.
As the bar went up, I was feeling better and better. I cleared my PB height of 2.30m easily and there was more in the tank. As you go higher, you have to hold the pole futher up and this means you have to move your run up back a bit and the bar bends a bit more each time - a lot to deal with! I managed to get to 2.50m clear and then was so close at 2.60m on my third. I really got the bar to bend and got the catapult action going but wasn't able to control it. Shame because I was really starting to feel like I was getting the hang of it.
2.50m - 251 pts - 5th. Running Total - 3076 pts - 4th
Javelin - Ninth Event
I was looking forward to the javelin but also conscious that there were some big expectations on me to perform. Pressure was on - to deliver and to earn as many points as possible. I felt ok in the warm up, despite legs being on fire my arm only took a few throws to feel loose.
First throw - shuffle into 5 strides crossovers and BOOM. It flew fairly well - we had to aim slightly to the right as there was a strong wind coming into our faces from the right. 51.90m. Second throw wasn't as good - I pulled across it and it didn't fly well. 49.80m or so. Last throw was time to let rip. I gave it some power but hadn't hit it quite right and it took a nose dive at the 51m mark. If I'd remembered to bring my own javelin (which i forgot at silly o'clock that morning) it may have faired better as it is rated to 70m. the one I threw was a 50m rated javelin (flies optimally at 50m). Still - pretty happy, season's best with fried legs.
51.90m - 626 pts - 1st. Running Total - 3702pts - 4th
1500m - Tenth and Last Event
I was not looking forward to this at all. 300m and then 3 whole laps of the track. Someone worked out that for 4000 points I'd need to run 5:51. I had no idea how fast that was or what speed to try and run at! It was about 93 seconds per lap.
We set off and down the back straight I started running and someone said "this is a bit quick isn't it?". i repleid "don't worry I'll not be bale to keep this up". True enough, even before the line at 300m gone I was struggling. the chap called out our splits at the first lap which was 93,94,95.... this meant that I'd have to keep going at that pace for almost 3 more laps! No Chance in hell was that possible. I had to slow down and just try and keep going. Andrew was right behind me for the whole race - he only needed to be somewhere with me in sight to guarantee his Bronze so I don't blame him at all.
What do you think goes through your mind when you hear the bell for the last lap? I always thought "That must be a real motivator for them - only one more to go". NO. When that bell sounds it says "Oh my God - a whole 'nother lap to do!!!". it was not fun. It wasn't pretty. It was awful, awful, awful. Having said that - even though Andrew sped past me with 100m to go I didn't care, the end was in sight and when I crossed the line as sense of euphoria come over me - I'd FINISHED! Finished the 1500m and finished my first Decathlon!
7:05.32 - 67 pts (!) - Last. Running Total - 3771 pts - 4th.
Final Standings:
1 - Darren Dodd - 6109 pts
2 - Steve Wren - 4523 pts
3 - Andrew England - 3983 pts
4 - Graham Lay - 3771 pts
5 - Stuart Richards - 3237 pts
6 - Nathan Kitchen - 2826 pts
From Left - Steve Wren | Darren Dodd | Stuart Richards | Nathan Kitchen | Andrew England | Graham Lay
Summary
I now have even more respect for anyone who's done Multi Events. It's a lot harder than the top athletes make it look. I learned to focus on one event at a time, give it 100% and forget about what's to come and to enjoy it as you go along. It's tough, very tough but also very satisfying.
At the time of writing, I have aches all over and have felt whacked all day and run down (day after). we have also managed to raise £344.71 so far for the Rays of Sunshine Childrens Charity which is fantastic - thank you so much to all who donated. If you haven't yet, and would like to, it's easy to do:
SPONSOR
Or simply Text "CFAO52 £2" to 70070
Thank You!
Would I do it again? Well - there was mention of a Double Decathlon - 20 events over 2 days! That sounds like even more fun.....
I also hoped that given the amount of training and hard work that would go into preparing for it, and the challenge itself, that people would find it worthy as a fundraising event for the Rays of Sunshine Childrens Charity.
I had been to a concert organised by the Rays of Sunshine for children with life limiting conditions and could see what joy they brought to those little people who so deserve it. I felt it was a particularly worthy cause to try and help as the charity co-ordinators really believe in what they do and they make a huge difference to the kids' lives.
I set about my training and looking into it to see what I thought I might be able to achieve in each event. I then had an idea of asking Olympic Heroes to set me their own targets for each event to help raise awareness. I was amazed and thrilled to get targets for all events and also for the whole thing from the greatest Decathlete of all time in my opinion, Daley Thompson.
Here are the targets:
100m - 12.80s - set by Jodie Williams. GB sprinter and World Junior Champion.
Long Jump - 5.00m - set by Greg Rutherford. GB Long Jumper and Olympian.
Shot Put - 13.00m - set by Kelly Sotherton. GB Heptathlete, now 400m, Olympic and World Bronze
High Jump - 1.60m - set by Steve Smith. GB Record holder and Olympic Bronze
400m - 62.00s - set by Katharine Merry. GB sprinter, now commentator and Olympic Bronze
110mH - 18.00s - set by Andy Turner. GB Hurdler and Euro/Commonwealth Champ, World Bronze
Discus - 32.00m - set by Louise Hazel. GB Heptathlete, Commonwealth Champion
Pole Vault - 2.80m - set by Holly Bleasdale. GB Pole Vaulter and BR record holder
Javelin - 57.00m - set by Goldie Sayers. GB Javelin Record holder and Olympian
1500m - 5:10.00 - set by Heather Fell. GB Modern Pentathlete - Olympic Silver
Total - 4500 pts - set by Daley Thompson. GB Decathlete - 2 x Olympic Champion, ex WR holder
So, after a few months of hard training and a few practice competitions....
....the time came to get myself to Oxford and get stuck in!
Day -1
The day before, I was feeling more and more excited and nervous about what I was about to do. I had been visualising each event in my head most nights before sleep to try and ensure that there were as few surprises as possible when it came to the real event. This can only go so far of course but I do believe it helped me to psychologically prepare for the 10 event ordeal spread over 2 days.
My wife prepared lots and lots of food and drinks for the journey there, the day itself and the journey home. Mostly sandwiches (lots of them), nuts, juice drinks, energy drinks, coffee, carrot cake, white chocolate. Trey Hardee, World Champion, said that eating and drinking plenty was the best advice he could give me. It was going to be an early start so it was time to get an early night and sleep as much as possible. Eeeeek!
Day 1
4.45 am - alarm clock went off signalling the start of a long and eventful day. Took a little longer than expected to get ready but set off at about 5.45am with my wife Tammy and our dog Bagel in tow. The journey was straight forward but took about 3 hours.
8.45am - Arrived at Horspath Stadium and saw people with Pole Vaults and javelins and looking rather energetic as they were jogging around and stretching. Gulp - this is it! Better go and register....
9am - The registration was simple and the officials were very friendly, in fact everyone I met over the two days was really friendly. At registration I discovered that there were 6 of us in my category, the 35-39 year olds.
So, first race starts at 10am - got time to have a little explore and then warm up.First though, the important job of putting the numbers on my vest:
100m - First Event
I was looking forward to getting my first event done and dusted and had done a fairly decent warm up. There were lots of thoughts running through my head though -
"What if I am miles behind?"
"What if I false start?"
"Why am I even doing this?!"
Anyway, we went to the start line and I got focused. When the starter called us to our marks and then set...the gun went and I got off to a great start, BUT it was fired twice for a false start by Steve in Lane 2. I was a little annoyed as i had managed to blast off as well as I could have hoped for! Oh well, try again...
This time we were off. I got up to speed but was behind Stuart (orange vest) this time for the first 30m. I managed to get ahead of him and try to hang onto Andrew's coat tails in the lane outside me but he managed to stay ahead until the end. My right hamstring started to hurt at about 60m into it. I didn't slow down, just kept going until the line. I knew it wasn't brilliant, but at least it was completed.
13.50s - into a 2.0m/s headwind. It was blustery alright - the heat before us had a 4.8m/s headwind!
I was miles off my target of 12.8s, but even with a wind behind it would have been tough to beat it I think.
13.50 - 413 points - 4th position
Long Jump - Second Event
Having had a small rest period, it was time to prepare for the long jump. For the run-up, I just picked a marker and hd a go to see where I was with my take off foot. It was about 2 feet over the board so next time I moved the starting point back 2 feet and it was about right. This is slightly less technical than the other guys with their tape measures or measuring 72 footsteps for example!
First jump - as I hit the board, my right hamstring and my right heel hurt a lot. The jump wasn't bad, 4.93m, but I hobbled out of the pit and couldn't believe how much my heel hurt. I asked Stuart Richards why it could be and he said as I planted my take-off foot I must have slammed down my heel. Ouch!
Second Jump - I started off the run-up from the other foot so that I could try a left leg take-off instead. I hit the board ok but it felt slightly awkward jumping off the left foot and I didn't land very well. 4.82m
Third Jump - went off the right foot again. The wind had died down a bit and a fellow competitor said he'd moved his marker forward to allow for the difference it would make to the run-up. I did the same and set off for the last jump. I got a good take off and flighted much better. As I extended my legs forward for the landing both hamstrings screamed out in pain. Even worse, I'd hit the plasticine and no jumped. Someone said it looked about 5.20m so I was a bit gutted but you can't afford to sit and think about what might have been. I learned very quickly that you have to focus on what is immediately in front of you - each attempt, each event.
4.93m - 398pts - 5th. Running Total - 811 pts - 4th
Shot Put - Third Event
Now. This is what I was looking forward to! Shot put - shouldn't hurt and I should do well. In the warm up, I did a standing throw and again my right hamstring screamed at me. What?! How am I ever going to finish this with the pain so bad so early on? I decided to just try and ignore the pain, rub some ibuprofen gel in and take a couple of ibuprofen tablets and just get on with it.
The first put was pretty good, 11.80m or so. Still way down on the 13m target but at least I had some good points in the bag. I could relax and give it as much power as possible on the next two. The second went a bit to the right of the sector and I'd not quite hit it right, about 11.50m or so. On the last one, I just thought "Come on, you've got to hit Kelly's target, give it your all". I hit it very nicely and it was straight down the middle, best throw of the competition. It felt good to win an event!
12.30m - 652 pts - 1st. Running Total - 1463 pts - 3rd position
High Jump - Fourth Event
I was pleased to have climbed into Bronze position after the Shot and wondered if i could try and stay close to Andrew over the next few events to be in with a shout on day 2. As we warmed up I could see he had a lot of spring and was going to do well so it was a case of just doing the best i could do.
I came in at an early height to get some confidence and practice. I think I failed the first attempt at the opening height - a little embarrassing but I knew I'd get it on the next one so got on with it and moved up a height. As it got to 1.39m I felt pretty good - better than in Exeter when I tried it before last month. Darren said that I could attack it a bit more and get closer to the bar for more height. As we got to the 1.45m mark the heavens opened and it became slippery and hard to see properly. I managed to get it and move up to 1.48m but just couldn't get it right on the first couple of attempts. My last attempt was close - I didn't even feel it as I clipped the bar slightly, annoying because I thought I had a bit more in me.
Was good to watch the better guys having a go, and very impressive tedchniques and spring. Darren won with 1.72m, Andrew second with 1.69m and Steve third with 1.60m.
1.45m - 374 pts - 4th. Running Total - 1837 pts - 4th
400m - Fifth Event
The last event of Day 1 is the lactic killer - 400m. I was in a lot of pain from the waist down, my hips, my legs, knees, ankles, feet - the lot. I wasn't sure how to run this as I haven't done one for about 20 years. My tactic was to take it fairly easy for the first 200m and see how it felt from there. As we set off, a couple of guys came flying past me on the inside. I wasn't tempted to try and follow them. Stuart on my inside lane crept past me after 100m and I decided to take long strides down the back straight in a cruise. As we got to 200m, I felt good and coudl see Stuart starting to struggle a bit so I pushed a bit harder into 4th gear around the bend. At 100m to go I still felt good although it was getting harder and harder. I saw Andrew outside me abotu 20m ahead and I pushed again into 5th gear and saw that i was starting to reel him in. I had to work 100% all the way to the line to just pip him at the post. That was a satisfying run and I definitely put it all in - lactic headache kicked in after about 2 minutes. Time was almost irrelevant, I'd beaten Andrew and kept myself in the game as much as I could.
68.92s - 218 pts - 4th. Running Total - 2055pts - 4th
Day 1 Standings:
1 - Darren Dodd - 3313 pts
2 - Steve Wren - 2829 pts
3 - Andrew England - 2227 pts
4 - Graham Lay - 2055 pts
5 - Stuart Richards - 1640 pts
6 - Nathan Kitchen - 1521 pts
There were two mini competitions forming - Stuart v Nathan and Andrew v Graham. Darren was unassailable and Steve was too far ahead of Andrew but to far behind Darren to have a fight.
Tammy and Bagel had spent most of the day in the car, partly because Bagel was afraid of the starting pistol, partly because the weather had been rubbish - wet and windy most of the day. The journey home was a weary one and we decided that it was best if I travelled alone for Day 2.
At home, I ate a lot, had a cold shower and rubbed loads of gel into my legs but the pain was simply terrible. I almost questioned going back for the second day but the thought of all the donations and the kids who'll benefit made me slap myself out of it! I got to bed at around 11.00pm for about 6 hours sleep before getting up for more pain.
Day 2
As I thought - totally seized up when I woke up. It hurt to try and put my socks on. It hurt to sit on the loo. It hurt to walk to the kitchen. Basically, everything hurt doing anything. Ah well, it'll not last forever....
Three hours later and I got to Oxford for the registration and to find out the race times. We'd be hurdling at around 9.45am so time to do as much as possible to warm up and stretch out.
110m hurdles - Sixth Event
I haven't done hurdles except for when I used to be a Young Athlete and the club would ask me to do the 400m hurdles as it was Race 1 and the Javelin was the last event. I was a little bit afraid of them...
I had a practice and managed to get to the first hurdle with my right leg going over first. I did it a couple of times before I braved going for 3 hurdles. I found out that I would have to take 4 strides and alternate on each hurdle so right leg first and then left leg on second.
We set off and as I jumped the first hurdle, my left arm clattered with Stuart's right arm, a bit like Dayron Robles in the World Champs except I wasn't cheating I was just clumsy! Stuart said it hadn't put him off, same as me - it just happens sometimes apparently.
Back in the race, I was getting over each hurdle but also conscious that it was hurting a bit more each time as my hamstrings were being stretched out. At about number 6 I only just cleared the hurdle so I had to drive even harder to get back to the next one and keep the rhythm I'd got into. I tried really hard to drive as much as possible to catch Andrew but I just couldn't gain enough ground. He beat me by 1.5s and gained another 112 pts on me.It was starting to look impossible to catch him unless the Discus went in my favour.
21.53s - 252pts - 4th. Running Total - 2307 pts - 4th
Discus - Seventh Event
I was looking forward to trying Discus. I wondered if my Shot and Javelin prowess would transfer across to the 3rd throwing event. In the warm up I got one to come out nice and flat although it went to the right of the landing sector. On the next practice, the Discus flipped over and over. I decided not to try a spin and just do the best standing throw I could.
First throw - my hand came over as I released and the Discus dive bombed into the ground at 22m. Poor! Second throw it came out better and it was pretty good at 28m. On the last one, I wound it up and really went for a strong release and it pinged out out my hand nice and flat and soared out to 32.23m. I was chuffed to bits! Not only that I got a good one in, but that I'd also beaten an Olympian target for once. Louise Hazel's 32m was mine. Yeeha!
32.23m - 518 pts - 3rd. Running Total - 2825 pts - 4th
Pole Vault - Eighth Event
We had to travel in convoy to another stadium to do our competition. It wasn't too bad and the venue was nice. I knew that a few of the guys could do 3m and my best at 2.30m prior to this competition would mean more points lost, but then I've only done it twice before! I chose to start at the lowest height so I could practice with a few vaults. Nathan struggled and almost bottled out after missing his first attempt at 1.40m. We all convinced him to have another go and he managed to get over. That was a big achievement for him and very pleasing for us all to see him get some points and overcome his fear.
As the bar went up, I was feeling better and better. I cleared my PB height of 2.30m easily and there was more in the tank. As you go higher, you have to hold the pole futher up and this means you have to move your run up back a bit and the bar bends a bit more each time - a lot to deal with! I managed to get to 2.50m clear and then was so close at 2.60m on my third. I really got the bar to bend and got the catapult action going but wasn't able to control it. Shame because I was really starting to feel like I was getting the hang of it.
2.50m - 251 pts - 5th. Running Total - 3076 pts - 4th
Javelin - Ninth Event
I was looking forward to the javelin but also conscious that there were some big expectations on me to perform. Pressure was on - to deliver and to earn as many points as possible. I felt ok in the warm up, despite legs being on fire my arm only took a few throws to feel loose.
First throw - shuffle into 5 strides crossovers and BOOM. It flew fairly well - we had to aim slightly to the right as there was a strong wind coming into our faces from the right. 51.90m. Second throw wasn't as good - I pulled across it and it didn't fly well. 49.80m or so. Last throw was time to let rip. I gave it some power but hadn't hit it quite right and it took a nose dive at the 51m mark. If I'd remembered to bring my own javelin (which i forgot at silly o'clock that morning) it may have faired better as it is rated to 70m. the one I threw was a 50m rated javelin (flies optimally at 50m). Still - pretty happy, season's best with fried legs.
51.90m - 626 pts - 1st. Running Total - 3702pts - 4th
1500m - Tenth and Last Event
I was not looking forward to this at all. 300m and then 3 whole laps of the track. Someone worked out that for 4000 points I'd need to run 5:51. I had no idea how fast that was or what speed to try and run at! It was about 93 seconds per lap.
We set off and down the back straight I started running and someone said "this is a bit quick isn't it?". i repleid "don't worry I'll not be bale to keep this up". True enough, even before the line at 300m gone I was struggling. the chap called out our splits at the first lap which was 93,94,95.... this meant that I'd have to keep going at that pace for almost 3 more laps! No Chance in hell was that possible. I had to slow down and just try and keep going. Andrew was right behind me for the whole race - he only needed to be somewhere with me in sight to guarantee his Bronze so I don't blame him at all.
What do you think goes through your mind when you hear the bell for the last lap? I always thought "That must be a real motivator for them - only one more to go". NO. When that bell sounds it says "Oh my God - a whole 'nother lap to do!!!". it was not fun. It wasn't pretty. It was awful, awful, awful. Having said that - even though Andrew sped past me with 100m to go I didn't care, the end was in sight and when I crossed the line as sense of euphoria come over me - I'd FINISHED! Finished the 1500m and finished my first Decathlon!
7:05.32 - 67 pts (!) - Last. Running Total - 3771 pts - 4th.
Final Standings:
1 - Darren Dodd - 6109 pts
2 - Steve Wren - 4523 pts
3 - Andrew England - 3983 pts
4 - Graham Lay - 3771 pts
5 - Stuart Richards - 3237 pts
6 - Nathan Kitchen - 2826 pts
From Left - Steve Wren | Darren Dodd | Stuart Richards | Nathan Kitchen | Andrew England | Graham Lay
Summary
I now have even more respect for anyone who's done Multi Events. It's a lot harder than the top athletes make it look. I learned to focus on one event at a time, give it 100% and forget about what's to come and to enjoy it as you go along. It's tough, very tough but also very satisfying.
At the time of writing, I have aches all over and have felt whacked all day and run down (day after). we have also managed to raise £344.71 so far for the Rays of Sunshine Childrens Charity which is fantastic - thank you so much to all who donated. If you haven't yet, and would like to, it's easy to do:
SPONSOR
Or simply Text "CFAO52 £2" to 70070
Thank You!
Would I do it again? Well - there was mention of a Double Decathlon - 20 events over 2 days! That sounds like even more fun.....
Tuesday, September 6, 2011
Final preps for Decathlon
The Decathlon I'm doing for the Rays of Sunshine Children's Charity is this coming Saturday and Sunday at Oxford. So far, £190 has been raised and there have been a few more donation pledges in the last couple of days. The target I set was £1,000 - whether it gets hit or not at least there's a few hundred pounds to go towards granting a child a wish and I'm very grateful for people sharing their support for this worthy charity.
In terms of readiness for the competition, I feel pretty good - strong and a bit more agile after a few months training, although running is my weakness and hope that my hamstrings hold out.
100m - Did 13.01s earlier in year and will be looking to go 12.8 or so. I have done some starting drills as that was where I was lacking most. Top end speed is ok but not brilliant and I must try not to over stride and reach with my front foot as that's what caused the hamstring issue last time.
Long Jump - Haven't practiced except for 3 jumps earlier this year where I no jumped, 4.85m and then no jumped. I need to spend as much time as I can getting the run-up right before the 3 attempts on Saturday. Looking to go 5.50m+.
Shot Put - Did 12.15m last week in competition and feel confident of hitting 12.50m but the target I've been set is 13m so it will require everything I can muster for an explosive action.
High Jump - only practiced once, last week. Had about 8 jumps and managed 1.45m but this isn't great for points. My target is 1.60m - I will try the Western Roll in warm up to see if I am better with that technique.
400m - I am a 500m specialist in indoor rowing, with a PB of 1:19.9. I am able to handle a minute of hard effort but it's totally down to how much lactic hits me in the legs. My strategy will be the same as for a 500m - hard start for about 7 strides and then back off into a power cruise, maintaining speed until the last 100m and then just give it everything that's left to get over the line. I smell a fly and die!
110m Hurdles - Did this once as a young teenager but haven't been able to take on a flight of them this year so am filled with trepidation at the thought of clattering one or straining my groin muscles! Target is 18 seconds, so i have a cushion of 5 seconds to cover 10m more and 10 hurdles than the 100m sprint.
Discus - I'm stronger than ever so as long as I can get a half rotation in and hit it right, should be able to go 32m - 35m I think. We'll see
Pole Vault - Having done 2.30m last week and almost clearing 2.40m, I am fairly confident about going 2.50m+ with a bit of conviction on the runway and getting the catch position right after watching the technique on the videos of my efforts (need to keep left arm straighter as I take the weight).
Javelin - feeling good, did 48m from standing week before last and 55m is surely within reach, even if I am ony able to hobble a 5 stride run-up.
1500m - Euuuchh. Horrible. Not nice. Not looking forward to it. Really looking forward to flopping at the end!
Overall - in pretty good shape. Haven't been able to do as much technical work as I'd like but still confident of doing fairly well. Injury is the concern - how will the body hold out, and how stiff will I feel on Sunday morning?!! Daley Thompson's target is 4500 points. I'm gunning for 5000...
Today's weather made me question what the heck I was doing, but I think it's going to be a bit better for the weekend. As long as it's not too cold it'll be ok. If anyone's near Oxford and wants to drop by for an hour for a giggle - it's at Horspath stadium. Cheers all
In terms of readiness for the competition, I feel pretty good - strong and a bit more agile after a few months training, although running is my weakness and hope that my hamstrings hold out.
100m - Did 13.01s earlier in year and will be looking to go 12.8 or so. I have done some starting drills as that was where I was lacking most. Top end speed is ok but not brilliant and I must try not to over stride and reach with my front foot as that's what caused the hamstring issue last time.
Long Jump - Haven't practiced except for 3 jumps earlier this year where I no jumped, 4.85m and then no jumped. I need to spend as much time as I can getting the run-up right before the 3 attempts on Saturday. Looking to go 5.50m+.
Shot Put - Did 12.15m last week in competition and feel confident of hitting 12.50m but the target I've been set is 13m so it will require everything I can muster for an explosive action.
High Jump - only practiced once, last week. Had about 8 jumps and managed 1.45m but this isn't great for points. My target is 1.60m - I will try the Western Roll in warm up to see if I am better with that technique.
400m - I am a 500m specialist in indoor rowing, with a PB of 1:19.9. I am able to handle a minute of hard effort but it's totally down to how much lactic hits me in the legs. My strategy will be the same as for a 500m - hard start for about 7 strides and then back off into a power cruise, maintaining speed until the last 100m and then just give it everything that's left to get over the line. I smell a fly and die!
110m Hurdles - Did this once as a young teenager but haven't been able to take on a flight of them this year so am filled with trepidation at the thought of clattering one or straining my groin muscles! Target is 18 seconds, so i have a cushion of 5 seconds to cover 10m more and 10 hurdles than the 100m sprint.
Discus - I'm stronger than ever so as long as I can get a half rotation in and hit it right, should be able to go 32m - 35m I think. We'll see
Pole Vault - Having done 2.30m last week and almost clearing 2.40m, I am fairly confident about going 2.50m+ with a bit of conviction on the runway and getting the catch position right after watching the technique on the videos of my efforts (need to keep left arm straighter as I take the weight).
Javelin - feeling good, did 48m from standing week before last and 55m is surely within reach, even if I am ony able to hobble a 5 stride run-up.
1500m - Euuuchh. Horrible. Not nice. Not looking forward to it. Really looking forward to flopping at the end!
Overall - in pretty good shape. Haven't been able to do as much technical work as I'd like but still confident of doing fairly well. Injury is the concern - how will the body hold out, and how stiff will I feel on Sunday morning?!! Daley Thompson's target is 4500 points. I'm gunning for 5000...
Today's weather made me question what the heck I was doing, but I think it's going to be a bit better for the weekend. As long as it's not too cold it'll be ok. If anyone's near Oxford and wants to drop by for an hour for a giggle - it's at Horspath stadium. Cheers all
Sunday, September 4, 2011
Decathlon Targets
Who's the tightest Olympian?
Having been set targets by Olypmpic athletes for the charity decathlon I'm doing next weekend, I thought I'd check the points to see who is being mean and who is being soft:
Here is the list of targets from highest points/event down:
693 pts - Javelin - 57.00m - Goldie Sayers
667 pts - Shot - 13.00m - Kelly Sotherton
667 pts - Shot - 13.00m - Kelly Sotherton
524 pts - 110m Hurdles - 18.00s - Andy Turner
504 pts - 1500m - 5:10.00 - Heather Fell
504 pts - 1500m - 5:10.00 - Heather Fell
504 pts - 100m - 12.80s - Jodie Williams
504 pts - Discus - 32.00m - Louise Hazel
504 pts - Discus - 32.00m - Louise Hazel
464 pts - High Jump - 1.60m - Steve Smith
382 pts - Long Jump - 5.00m - Greg Rutherford
348 pts - 400m - 62.00s - Katharine Merry (bless you Katharine!)
309 pts - Pole Vault - 2.80m - Holly Bleasdale (another 'comfy' points target, but still - it's Pole Vault!)
309 pts - Pole Vault - 2.80m - Holly Bleasdale (another 'comfy' points target, but still - it's Pole Vault!)
The total of the Olympian individual targets is 4897 points.
4500pts - Decathlon Total - Daley Thompson
So there we have it. Andy Turner, our newest World Championship Bronze medallist was the tightest of the bunch, closely followed by Kelly Sotherton. He changed his mind when he found out how much harder a target he'd set than everyone else! I can forgive Kelly because her picture makes my blog look good and it's a tough but doable one anyway!
Update - Goldie Sayers drops in a tough target for javelin, but it is my strongest event so I'm looking forward to seeing if I can break it!
Update - Goldie Sayers drops in a tough target for javelin, but it is my strongest event so I'm looking forward to seeing if I can break it!
Katharine Merry and Greg Rutherford are both kind, generous types and late target setter Holy Bleasdale.
Surprisingly, Daley's points total doesn't look too bad - but then again, he knows what's involved in doing ALL of the events in a row...
Here's the original post with the targets and more information.
Wednesday, August 31, 2011
Pole Vault, Shot, High Jump
I was able to go an have a go at the Exeter Open Meeting tonight. I'd originally planned to do the Hurdles but there weren't enough entrants so I did Shot instead as a confidence booster.
First up, the Pole Vault. I've only done one session before today and so was a bit nervous and had no real idea of what I'd be able to do. I went at the first height which was 1.60m. This is not even as high as me, but it's still a bit harder than it looks! My first vault I was nowhere near as I hadn't gripped the pole high enough. Once I got the right grip position it was much easier.
Run up - controlled and gradual with a bit of acceleration towards the end, plant the pole in the box and throw the hands up and drive with the left leg. Try to catch and hold the position and get the hips up as the pole swings and use the momentum to get up as much as possible. As you get your hips over, throw the bar back and get over the bar! Here's one of the better efforts:
It went:
1.60m - XO
1.80m - O
1.90m - O
2.00m - O
2.10m - XO
2.20m - O
2.30m - O
2.40m - XXX (was so close on the last one, aaarghh!)
Next up was Shot. I had a target of 12m and had a few standing throws and hit the 12m line so I knew I was in shape to do it. My first couple of throws were about 11:55m so not happy with that but I then managed to go 12.05, 11.75, 11.98, 12.15m to get a new PB. Interestingly, I had a few goes with the ladies 4kg Shot for fun to see what I could do, turned out to be around 16m. Amazes me how a woman as slight as Jess Ennis can get it to 14.76m! Wow.
Last event for me was High Jump. I didn't have chance to mark out a run-up, I just started at the lowest height and did each one until I couldn't manage any more to get practice.
1.30m - O
1.35m - O
1.40m - XO (calf clipped bar)
1.45m - O
1.50m - XXX (on last one someone ran across my path but it didn't really hamper me, I just had no spring!)
So, not a bad night overall considering PB's in PV and SP. Disappointed with High Jump but I guess it is 20 years since I've had a go. Just hope that by next weekend I can improve by 15cm to beat Steve Smith's target of 1.60m!!!
Was great to catch up with my friend Simon Bennett who threw well tonight - 61.95m in Jav and 13.22m in Shot. I also met a guy who I'll be competing against in the Decathlon. He looked very good - his opening PV height was 2.80m and he's run 11.6m over 100m a couple of years ago. This could be embarrassing!!!
First up, the Pole Vault. I've only done one session before today and so was a bit nervous and had no real idea of what I'd be able to do. I went at the first height which was 1.60m. This is not even as high as me, but it's still a bit harder than it looks! My first vault I was nowhere near as I hadn't gripped the pole high enough. Once I got the right grip position it was much easier.
Run up - controlled and gradual with a bit of acceleration towards the end, plant the pole in the box and throw the hands up and drive with the left leg. Try to catch and hold the position and get the hips up as the pole swings and use the momentum to get up as much as possible. As you get your hips over, throw the bar back and get over the bar! Here's one of the better efforts:
It went:
1.60m - XO
1.80m - O
1.90m - O
2.00m - O
2.10m - XO
2.20m - O
2.30m - O
2.40m - XXX (was so close on the last one, aaarghh!)
Next up was Shot. I had a target of 12m and had a few standing throws and hit the 12m line so I knew I was in shape to do it. My first couple of throws were about 11:55m so not happy with that but I then managed to go 12.05, 11.75, 11.98, 12.15m to get a new PB. Interestingly, I had a few goes with the ladies 4kg Shot for fun to see what I could do, turned out to be around 16m. Amazes me how a woman as slight as Jess Ennis can get it to 14.76m! Wow.
Last event for me was High Jump. I didn't have chance to mark out a run-up, I just started at the lowest height and did each one until I couldn't manage any more to get practice.
1.30m - O
1.35m - O
1.40m - XO (calf clipped bar)
1.45m - O
1.50m - XXX (on last one someone ran across my path but it didn't really hamper me, I just had no spring!)
So, not a bad night overall considering PB's in PV and SP. Disappointed with High Jump but I guess it is 20 years since I've had a go. Just hope that by next weekend I can improve by 15cm to beat Steve Smith's target of 1.60m!!!
Was great to catch up with my friend Simon Bennett who threw well tonight - 61.95m in Jav and 13.22m in Shot. I also met a guy who I'll be competing against in the Decathlon. He looked very good - his opening PV height was 2.80m and he's run 11.6m over 100m a couple of years ago. This could be embarrassing!!!
Sunday, August 28, 2011
Decathlon - World Champs and UK Masters
Watched the second day of the World Championships Decathlon today, partly because I love watching them battle it out, but also to draw more inspiration for the UK Masters Championships which I have entered. I'm dedicating it to the rays of Sunshine Charity ( DETAILS HERE )
At the end of Day 1, Ashton Eaton was leading from Trey Hardee. Ashton is a better runner whilst Trey is a better field athlete so it was going to be a good battle. Hardee won in the end due to strong Discus, Pole Vault and Javelin results. Ashton secured his Silver by just 2 points by running a PB in the 1500m which is over a minute quicker than I'll be able to do! The 1500m at the end of the 10 event competition is a true test of grit and seeing them get roudn each lap and give it their all to the line was very impressive.
I am a rubbish runner - fact! I was only able to do 5 minutes at 10km/h on the treadmill last week without cramping up for the first time. I'm powerful and good over 30m bursts but anything that lasts longer than 10 seconds is not my idea of fun, well, in athletics anyway!
Tonight's training was a quick one due to finishing work a little later and the gym closing earlier at the weekend. I decided to work on the running and do an interval session in the 45 minutes I had available:
5 mins treadmill: 0-4 mins @ 10km/h, 4 - 4:30 @ 12km/h, 4:30 - 5:00 @ 13km/h
1k indoor rower - 3:59.6, 20 strokes per minute
5 mins treadmill: 0-4 mins @ 10km/h, 4 - 4:30 @ 12km/h, 4:30 - 5:00 @ 13.2 km/h
1k indoor rower - 3:58.4 , 20 strokes per minute
5 mins treadmill @ 11km/h
1k indoor rower, cool down - 4:30 , 18 strokes per minute
5 mins treadmill walk: 1:30 @ 8km/h, 1:30 - 2:00 @ 6km/h , 2 - 4:00 @ 5km/h, 4 - 5:00 @ 4km/h
I was really pleased to get through this without cramping up and the indoor rowing between each treadmill rep was useful for the calves to recover whilst still working the cardio system a bit. Stepping up the pace was surprisingly comfortable. I hope it's not to late to get some benefit in terms of the 400m and 1500m events.
Really getting excited now, and also really looking forward to following Jess Ennis and Louise Hazel in the Heptathlon in the next two days, come on girls!!!
Friday, August 26, 2011
Upper Body Training
As it was raining cats and dogs today, the intended sprint and plyometric session had to be replaced by an upper body workout instead. This is all to try and help me prepare for a Decathlon in just 2 weeks for the Rays of Sunshine Children's Charity. DETAILS
For those who have donated, I've posted a couple of videos so you can see the type of work that's going in to prepare for this. Thank you so much for the support so far!
Warm up - Indoor Rower
1000m - 3:48 - 22 spm
5 x 30s on, 60s off - 1:33.0 pace at r20
Wide Grip Chins: 5 reps, 4 reps, 3 reps, 2 reps, 1 rep
10 x 1 x Handstand Press Ups (this was tough - I weigh 100kg!)
5 more wide grip chins
5 x 90kg bench press
2 x 100kg bench press
1 x 110kg bench press
1 x 120kg bench press (equal PB)
1 x 120kg bench press (equal PB)
125kg - fail
2 x 10 x 40kg Dumbell Pullovers
2 x 10 x 10kg Dumbell lateral deltoid raises
10 x 18kg Dumbell Concentration Curls
2 x 10 x 14kg Dumbell Hammer Curls
Wednesday, August 24, 2011
Getting Nervous
It's not long now - 10th and 11th September.
I'm getting more nervous as the Decathlon approaches and still haven't practiced some of the more technical events. My legs are constantly sore from the training I've been doing and I'm not as flexible as I'd like to be, but you can only do what you can do. I'm training hard and am in the best shape I've been for years and yet I've no idea how I'll fair over the 2 days of competition and 10 events.
Next Tuesday evening, there's a chance to compete in 3 events at the Exeter Harriers Open Meeting. I intend to do Pole Vault, Hurdles and High Jump so I will know roughly what standard I'll be able to aim for and also to practice technique.
Today's training was aimed at legs for power and strength, some overhead squats and power snatches for overall core strength and some more treadmill running to get the calves and ankles prepared more.
Indoor Rowing Warm Up
1k r15 1:59.4
1k r10 1:56.5 3:53.0 22.1 spi (this is 1 stroke every 6 seconds with almost max power)
8 x 90kg front squat
4 x 110kg front squat
8 x 110kg back squat
1 x 160kg back squat
4 x 60kg overhead squat
10 x 60kg hang snatch
1 x 70kg hang snatch
2 x 2.5min treadmill @ 12km/h 2'r
1k r10 1:56.5 3:53.0 22.1 spi (this is 1 stroke every 6 seconds with almost max power)
8 x 90kg front squat
4 x 110kg front squat
8 x 110kg back squat
1 x 160kg back squat
4 x 60kg overhead squat
10 x 60kg hang snatch
1 x 70kg hang snatch
2 x 2.5min treadmill @ 12km/h 2'r
5 mins bike cd
Thank you so much for all the supportive comments, sharing the links and making donations - £145 raised at the time of writing, it all helps. The Rays of Sunshine is a very worthy cause and the children who will benefit from your help will be over the moon.
Tuesday, August 23, 2011
Recent Training in Prep for Decathlon
It's not long now until the UK Masters Decathlon which I am entering and dedicating to the Rays of Sunshine Childrens Charity. Just 2 and a half weeks until the 2 day, 10 event competition. The thing on the right shows the current total and will take you to the page >>
I've been feeling better this last week after a slight hamstring problem the week before which seems to have cleared up well.
August 19th - Javelin Practice and Indoor Row
I took my daughter to a nearby field with my javelin and took the opportunity to let her have a go whilst training myself. It was fun and we both did well. Georgia is 12 years old, and after some practice was able to throw the Men's Javelin (800g and about 2.7m long) about 12m or so. I wonder how well she'd do with the U13 girls implement which is 400g and like a toothpick in comparison to the full size one she used!
I slowly built up the standing throws as I was warming up and then did 6 x 100% standing throws. Each throw was slightly further than the last and in the 6th and final 'imaginary competition round' I gave it even more and got it to about 48m (18 javelin lengths). This is encouraging as my target for the javelin is 55m, so not a huge amount further to throw with a run-up. I don't think I ever got 50m from standing even when I was at my peak (63.14m full throw at 18 yrs old).
Then to the gym for a 20 minute row to help with cardio fitness.
August 21st - Weights
indoor row, warm up
1k r18 3:35.2 1:47.6 - slight cough from this
1k r25 4:00.1 2:00.0
1k r25 4:00.1 2:00.0
1 x 90kg bench
1 x 110kg bench
1 x 120kg bench - recent PB
90kg power clean and jerk
100kg power clean and jerk PB
5 x 80kg power clean
10 x 1 x 70kg power snatch
10 x 70kg straight leg deadlift
10 x 100kg straight leg deadlift
8 x 120kg straight leg deadlift - hard work!
1 x 190kg deadlift raw - comfy
5 x 60kg overhead squats
Felt good to work the hamstrings and manage without any issue.
August 23rd - Triceps and Row/Run
My aim tonight was to do a 5 minute run after a warm up and some tricep work to help for the throws. Saw one of the gym members set a new PB of 19:38 for 5k and decided to do a r20 warm up and set him a new target.
5k r20 - 19:27.2 - 1:56.7
5 min treadmill run - 10km/h - was pleased with this as I got to the end without any major problems although calves got hot and felt pumped up. Will do a few more and increase the pace slightly each time until it's time to rest before the Decathlon.
2 x 10 x 60kg close grip bench
2 x 10 x C-Curve Chest Press @ #13 and then #15
2 x 10 x tricep pushdown rope pulley @ #7 then #8
1k cd 2:20 pace
Saturday, August 13, 2011
1/4 Marathon
After leg session yesterday, chose a recovery piece, 1/4 Marathon on the indoor rower would do nicely.
10549m - 43:17.6 - 2:03.1 - r24
2k - 2:03.6 - ehr 149
4k - 2:03.8 - ehr 155
6k - 2:03.3 - ehr 161
8k - 2:03.3 - ehr 167
10k - 2:02.7 - ehr 172
549m - ?? (can't make out from blurry photo!) ehr 175
I found it fairly hard going, as you can see from the HR rising all the way. Wanted to stop with 20 mins to go but carried on, thinking of the kids who'll benefit from the charity funds being raised for this decathlon next month.
Current total £95 - thank you so much to those who have contributed.
10549m - 43:17.6 - 2:03.1 - r24
2k - 2:03.6 - ehr 149
4k - 2:03.8 - ehr 155
6k - 2:03.3 - ehr 161
8k - 2:03.3 - ehr 167
10k - 2:02.7 - ehr 172
549m - ?? (can't make out from blurry photo!) ehr 175
I found it fairly hard going, as you can see from the HR rising all the way. Wanted to stop with 20 mins to go but carried on, thinking of the kids who'll benefit from the charity funds being raised for this decathlon next month.
Current total £95 - thank you so much to those who have contributed.
Friday, August 12, 2011
Legs
With the hamstring problems this last week, I took this one gingerly. It actually felt alright, just a kind of bruised feeling instead of sharp pain.
Indoor Rower:
20min - 4851m - 2:03.6 - r24
3 x 10 x 60kg front squats
10 x 60kg jump squats
2 x 10 x 40kg jump squats
2 x 10 x 40kg single leg squats, on each leg
2 x 10 x single leg press machine, each leg
2 x 10 x adductor machine
2 x 10 x abductor machine
2 x 10 x ham curl, single leg, each leg
5 mins uphill treadmill walk, full extension on trail leg
If you want glutes of steel - try the single leg squat! I did it in a shot put kind of stance, leaning just slightly over front leg and straight down to bottom with trail leg way back and bending purely for stability, not weight bearing. If it's not an orthodox exercise I'm calling it the shot squat! :)
4 weeks today I'll be travelling to Oxford for the UK Masters Decathlon Championships. If you haven't yet seen why I'm doing it, have a look here:
http://www.justgiving.com/Graham-Lay-Decathlon
or here to see which Olympians have got involved so far and my targets:
Indoor Rower:
20min - 4851m - 2:03.6 - r24
3 x 10 x 60kg front squats
10 x 60kg jump squats
2 x 10 x 40kg jump squats
2 x 10 x 40kg single leg squats, on each leg
2 x 10 x single leg press machine, each leg
2 x 10 x adductor machine
2 x 10 x abductor machine
2 x 10 x ham curl, single leg, each leg
5 mins uphill treadmill walk, full extension on trail leg
If you want glutes of steel - try the single leg squat! I did it in a shot put kind of stance, leaning just slightly over front leg and straight down to bottom with trail leg way back and bending purely for stability, not weight bearing. If it's not an orthodox exercise I'm calling it the shot squat! :)
4 weeks today I'll be travelling to Oxford for the UK Masters Decathlon Championships. If you haven't yet seen why I'm doing it, have a look here:
http://www.justgiving.com/Graham-Lay-Decathlon
or here to see which Olympians have got involved so far and my targets:
Wednesday, August 10, 2011
Pole Vault - First Attempt
I have never Pole Vaulted before - and with 4 weeks to go to the Decathlon I'm doing (UK Masters Champs) to help raise funds and awareness for the Rays of Sunshine Childrens' Charity, I thought I'd better have a go!
Yesterday I called a lady called Sonya Ellis, who is a multi event coach, and asked if she would be able to let me in on a coaching session. She told me there was one this afternoon at Exeter Arena so I went and joined in. I was late arriving due to trqaffic and the group (of about 20 kids) had already started doing drills so I got stuck in. Some of them (and their parents from the stands) were very amused at my lack of co-ordination - it was like a mini dance class to begin with!
We got issued our Pole and started learning how to run with it, then how to 'plant it' into the sand pit and when we had got used to a small run up and planting it and taking our body weight, we moved to the Pole Vault area. I found it fairly difficult to get the run up right so that I was in the right position before sticking the pole into the box and driving upwards, but I did find that I was able to 'take my weight' fairly well as I left the ground. What I didn't quite get to achieving was going upside down and flinging my feet over the bar first!
Here's when we stuck the foam bar to try it out:
There was a young man there called Steve who was also trying it out for the first time. He went to the Comnmonwealth Games last year in Gymnastics for England, so he was strong and fit. He did really well, going over 3m on his first session. I managed 2m a few times but didn't get the height for the 3m attempt!
Great fun, not as scary as i thought, and confidence boosting in terms of believing I can now get a score in theis event which is one of the ones I was really worried about. My hamstring starting to give way on me before the one in the video so I was taking the run up easy. On another session, I look forward to running in at 80% sprint speed and seeing what happens!!!
You can laugh now - as long as you share this page or the video to help raise awareness. Thanks a lot for reading!
Monday, August 8, 2011
Sprint Training
Time for some speed work:
Stretching out
5 x
( 10s x ham flicks, 10s fast feet, 10s high knees ) on 30s rests
7 x 30m sprint starts, walk back recovery, focus on drive up to speed, then high knees and long smooth stride
Left hamstring siezing up on 7th so stopped and went for gentle 30min cycle in gym.
Felt tough after about 4 of those 30m sprint starts but good to get used to the drive off the line and up to speed.
Sunday, August 7, 2011
1/4 Marathon
I've rested a couple of days due to severe muscle soreness from the plyometric session I did on Thursday. I guess I shocked the body pretty well with that one!
Today, I decided to do a long, low intensity session to help with fitness and to get the circulation going all round to help the body recover properly before the next onslaught!
10,549m on the indoor rowing machine (just over 6 and a half miles)
43 mins 49 seconds - that's 2:04.6 pace for those in the know.
Very sweaty work, feel good now after showering and eating. Onwards to the next week of training - only 5 weeks to go until the Decathlon:
http://www.justgiving.com/Graham-Lay-Decathlon
Today, I decided to do a long, low intensity session to help with fitness and to get the circulation going all round to help the body recover properly before the next onslaught!
10,549m on the indoor rowing machine (just over 6 and a half miles)
43 mins 49 seconds - that's 2:04.6 pace for those in the know.
Very sweaty work, feel good now after showering and eating. Onwards to the next week of training - only 5 weeks to go until the Decathlon:
http://www.justgiving.com/Graham-Lay-Decathlon
Thursday, August 4, 2011
Plyometric Hell!
Lower body is on fire now!
For the Decathlon in September, I've challenged some Olympic athletes to set me targets in each event. If I hit the target, they donate £20 to the Rays of Sunshine Charity, if I miss, I donate £10 to the charity, per event, on top of the £50 I'm already pledging.
So far, Katherine Merry has set me a target of 62s for the 400m and Daley Thompson has set me a target of 4500 points for the total score. Original Post
Waiting on Steve Backley, Greg Rutherford, Kelly Sotherton, Seb Coe, Heather Fell and a few more to set me their targets. I don't know who to ask for Shot Put as I don't have Geoff Capes contact details!
Anyway, today was plyometric training to help build explosive power and agility.
warm up - 5 minute jog around the field (belly was wobbling a bit - need to lose some pounds)
Slight uphill tarmac road:
10 x (6 x bounding) - going for height and distance on each bound
10 x (3 x broad jumps) - going for distance
5 x (10 x truck jumps) - aiming for height and minimal contact with ground
5 x (6 x zigzag broad jumps) - bit like slalom movement
Gym:
2 x 10 x 60kg jump squats
10 x 50kg jump squats
3 x 5 x 90kg front squats
Then to the steps outside - 12 steps at 20cm height each:
Right leg hop each step (12 Jumps) - x3
Left Leg hop each step (12 jumps) - x3
Double foot each step (12 jumps) - x 3
Double foot two steps (6 jumps) - x 3
Double foot three steps (4 jumps) - x 3
Felt like Rocky at the end. Actually no I didn't - I felt like a complete wreck!!!
I can never usually motivate myself to do this type of work alone, but Daley's cheeky "from your picture, you'll be lucky to finish" comment spurred me on and also thinking of the children who will benefit from the donations being made for them. Thanks to those who have already donated and supported by sharing the link etc on Facebook and Twitter, it all helps.
For the Decathlon in September, I've challenged some Olympic athletes to set me targets in each event. If I hit the target, they donate £20 to the Rays of Sunshine Charity, if I miss, I donate £10 to the charity, per event, on top of the £50 I'm already pledging.
So far, Katherine Merry has set me a target of 62s for the 400m and Daley Thompson has set me a target of 4500 points for the total score. Original Post
Waiting on Steve Backley, Greg Rutherford, Kelly Sotherton, Seb Coe, Heather Fell and a few more to set me their targets. I don't know who to ask for Shot Put as I don't have Geoff Capes contact details!
Anyway, today was plyometric training to help build explosive power and agility.
warm up - 5 minute jog around the field (belly was wobbling a bit - need to lose some pounds)
Slight uphill tarmac road:
10 x (6 x bounding) - going for height and distance on each bound
10 x (3 x broad jumps) - going for distance
5 x (10 x truck jumps) - aiming for height and minimal contact with ground
5 x (6 x zigzag broad jumps) - bit like slalom movement
Gym:
2 x 10 x 60kg jump squats
10 x 50kg jump squats
3 x 5 x 90kg front squats
Then to the steps outside - 12 steps at 20cm height each:
Right leg hop each step (12 Jumps) - x3
Left Leg hop each step (12 jumps) - x3
Double foot each step (12 jumps) - x 3
Double foot two steps (6 jumps) - x 3
Double foot three steps (4 jumps) - x 3
Felt like Rocky at the end. Actually no I didn't - I felt like a complete wreck!!!
I can never usually motivate myself to do this type of work alone, but Daley's cheeky "from your picture, you'll be lucky to finish" comment spurred me on and also thinking of the children who will benefit from the donations being made for them. Thanks to those who have already donated and supported by sharing the link etc on Facebook and Twitter, it all helps.
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