7 weeks to go!

@GregJRutherford has a lot to answer for!

Only 7 weeks now until the UK Decathlon Championships I'm entering. I've got so much to practice and so much training to do I don't know how I'm going to fit it all in on top of the busiest time of the year at work!

In case you haven't read about it before, I'm dedicating the challenge of preparing and competing to the Rays of Sunshine charity which grants wishes to children with life limiting conditions.

DONATION PAGE

I used to be an international athlete as a Junior and won the English Schools Senior Boys Title in the Javelin in 1994 (63.14m). I got injured in 1995 and stopped in 1996 after trying again and getting injured again. After that I didn't do much in the way of exercise at all until recently when I decided to get fit and lose weight. As part of my return to the gym, I got competitive in indoor rowing and have recently won 7 National Medals in the sprint events. Interest turned back to athletics and I had a go last year at an Open meeting and didn't do too badly at all (54.90m). I have been doing more weights this year to build strength and even had a go at the Devon County Championships over 100m (13.01s - PB due to never doing a proper one before) and Javelin (49.49m - poor!). Not long after, I was talking with Greg Rutherford (GB Long Jump Olympian) on Twitter. He suggested I try a decathlon and hey presto - that was that!

My target is 5000 points - if you're interested to work out what that means, here's a calculator for the points.

So, where was I? Oh yes - 7 weeks to go, eek! Today's training was a fairly short session after work, not aiming to go super heavy on weights but do more of a general circuit style for general conditioning:

Clean and Jerk - 60kg
Snatch - 60kg
Hang Snatch -3 x 4 x 60kg
7 x wide grip chins (PB)
Hang Snatch - 2 x 60kg
Clean and Jerk - 2 x 60kg
Hang Clean - 6 x 60kg
5 x wide grip chins
7 x 90kg bench
Hang Snatch - 2 x 60kg
Snatch - 80kg
Power Clean - 100kg
3 x wide grip chins
110kg bench
Hang Clean and Jerk - 2 x 80kg
5 x 20kg DB hammer curls
5 x wide grip chins
Hang Clean - 2 x 80kg
10 x 16kg DB hammer curls
5 x 90kg bench

That was pretty enjoyable - took about 35-40 mins to do. Felt strong all over in the upper body.

Next week - plyometrics and sprint drills - need to work on speed.

Hurdles Practice and Weights

Day off today and I had a bright idea of buying some bamboo canes from a garden centre so I could make some hurdles!

I googled "hurdles" and got the distance from the start line to the first hurdle (45'), the spacing between subsequent hurdles (30') and the height for Masters 35 hurldes which is 39" (normall full size ones are 42").

I went to a flat part of the field and measured out the first 3 and made them by pushing two into the ground and then tapping a pin into each one at 39" high and placing another cane across the pins. This way, if (when) I hit them they would just fall off and I could put them back on easily enough.

I warmed up and did some stretching before having a go!

I found that every time I was getting to the first hurdle after about 9 strides and going over with my right leg leading. On the first proper go I took 5 strides between the first and second hurdle. After that, I tried to lengthen and go for 3 strides which was impossible! I had to alternate lead legs, so 4 strides between hurdles. 

I found it really hard to get over and keep a smooth rhythm, kept knocking the first and 3rd, or the second, but towards the end I managed to clear 3 in a row with some form of speed. When I looked at how far it was to do the full course of 10 hurdles it seemed like miles!

I stopped when I hit a bobble in the ground when landing after the second hurdle on one attempt. I didn't twist my ankle but it has a strain down the side of the shin towards the ankle joint. My groin is also very sore despite stretching first - I'm just not used to those moves!

On to the gym:

1k wu

5, 4, 3, 2, 1 x 90kg bench, alternating with 5,4,3,2,1 wide grip chins

Pec Dec

More stretching and leg raises with 4kg DB between ankles.

1k cd

I'm already aching! This Decathlon is going to be even tougher than I thought it would be. 

Decathlon

The JustGiving page covering details of the Decathlon I'm doing in dedication to the Rays of Sunshine charity is here, take a peek!

DECATHLON

Google+

The first 24 hours - here's what I've picked up so far:


Circles 


You create circles, which are like Facebook and Twitter 'Lists'. These can be for people sharing hobbies, news, friends, family, spam, stalkers - call them what you like! You can put people in more than one circle if you want. (I have some in "Friends" and also "Rowers" for example). 


When you post anything - you choose which 'circle/s' it is shown to, each time. This way, you can moderate who sees what. If it's personal you may want it to go only to family and/or friends. If it's not personal and you want to share or ask something of anyone, it can be public. I like that bit about it, gives more control over privacy. If I want to post a rowing question, or workout summary, instead of boring the pants of every non-rower, I can just select Rowers and only those people will see it! (improvement, I know!)


Posts


These are like Tweets, or Facebook statuses, except you aren't limited to 140 characters and you can ramble on if you want. 


You can also choose which 'stream' you read. This is like your timeline on Twitter, or Newsfeed on Facebook. Again, you can select circle or circles to read through to sift out any junk or to read posts from specific groups/lists you are interested in.


+1


If you like something or agree with something, you can "+1" it. Anyone in that post can see this. It's a bit like "Like" on Facebook.


Share


A bit like "ReTweet" on Twitter, it comes from you on your stream (to the circles you share it with), showing the originator and your comment.


People Who've Added You


A bit like Followers on Twitter, or Friends on Facebook - except you don't get to see which circle/s they have categorized you in. Nobody else can see that bit either so if you've been labelled a stalker - only the person labelling you that can see!


So far, that's the basics, I'm still learning. I'll maybe write a newbie guide when I get to grips with it more and am able to put something simple together for others to learn from.


Cheers! 
(in anticipation of +1's, shares, likes and ReTweets haha!)

Funny Google Maps Directions

Do this and try not to giggle....


Go to Google Maps and click Get Directions


A: USA
B: TAIWAN


Check instructions:


#31

and these:
#47
#105
#135


Please tell me it made you chuckle too?!??

I've recently developed an Android app for the diet I did where I lost 14.5lbs in 6 days, have a look: Six Day Diet App

Jeep Jacket

I'm selling one of my jackets and hoping to raise some money for the Devon Air Ambulance in the process (50% of sale value).

Please have a read of the description, and if you like it, share with friends so it gets the proper send-off it deserves? http://bit.ly/JeepJacket

Thank You!