My weekly workout schedule differs slightly throughout the year – I played football from August through until the end of April this year so that took up lots of time. Having finished the football season I looked for a goal and decided to sign up for the Bournemouth marathon in October. My training for the marathon will look different from a typical marathon schedule due to my fitness work commitments and I will adapt my training over the next month gearing more towards the running as much as possible. Below is my workout diary for the past week (15.5.17- 21st May). I hope you enjoy the read…!
I always like to start Monday with a good workout to set the week off well – ‘Never miss a Monday’ and all that!
My Monday this week started with a morning run. I planned to do a 10 KM run, however my legs felt pretty tired from Sunday’s run so I did 7 KM, including 3 loops of Richmond Hill. As much as Hill work is tough and challenging for the legs, I find that it really helps with my distance running and getting hill work in is a great way to make your running more efficient.
Lunch time, I teach a Ride at Digme Fitness, Richmond which is great to have in the diary first thing in the week, it’s a 45 minute session! I usually plan a new playlist on a Sunday for the week ahead – new music helps for motivation even if it is just mixing the order of pre used songs. I like to mix in all sorts – Eminem, Chase n Status, Red Hot Chilli Peppers, Drake etc, see below for Monday’s playlist.
Last of all on a Monday, I put on a HIIT session for the guys at The Body Coach HQ after work – the 405 HIIT. This week we got the dumbbells out and completed 20 different moves in 20 minutes, all sorts of different exercises, using weights and bodyweight. I find these workouts make the time fly and keep people guessing at what is next is a good way to keep sessions fun plus you will only ever be doing each exercise once, never again..! Few stretches and some foam rolling and Monday was done!
On Tuesday, I have a couple of commitments.
Lunch time I put on a boxing session at the BC HQ which I tend not to use as a personal workout myself (dependent on numbers). I also teach a Spin class at Nuffield Health in Crawley at 715 in the evening so work my exercise schedule around this! I like to get to Crawley and do a run or a swim before my Spin class. This week I went for a swim and completed 50 lengths of front crawl. It’s a nice way to wake myself up (after a commute) and also freshen the legs up pre-spin or active recovery if you like. Spin was a good session with good energy from members! I finished the day at home and after showering I used the lacrosse ball to roll out my calves and had a good stretch. I always find after a Tuesday evening spin class I find it difficult to switch off and sleep, the endorphins or pre-spin expresso – probably a mix of the 2!
Wednesday starts early. I run a 7AM HIIT session at The BCHQ, I get to Richmond for 645, this is my only workout commitment on a Wednesday. This week I took part in the session with the guys – we did a Kettlebell exercise and number of reps on the minute every minute for 5 minutes (5 moves), repeating this 3 times and then finished with a body weight circuit of 5 moves, completing 40 seconds of work 20 rest and did the circuit twice:
Kettlebell 1: 16 KB wallball front squats (squat to touch glutes to wallball)
Ketllebell 2: Kb clean to overhead press 10 reps
Ketllebell 3: Kb clean to overhead press 10 reps (other arm)
Kettlebell 4: Kb overhead press 20 reps
Kettlebell 5: Figure 8 Kettlebell lunges 16 reps (lunge and kb goes through legs)
Repeated this circuit 3 times and then…
5 body weight exercises 40 seconds work 20 seconds rest. 2 rounds.
- Lateral squat thrusts
- Push up spider climber
- Sprint crunch
- Plyo sprint drive ups
- 90 degree power squat jacks.
After this, the rest of Wednesday was an easy day, did a late morning stretch and rested.
On Thursdays, I teach a lunch time ride at Digme , which was a great session and I included a 3 minute distance challenge. The systems at Digme provide lots of data (based on individual variables), and you can put tests on like a maximum watts challenge, time trials over differing times. The 3 minute distance time trial is a tough one – riding as far as you can in 3 minutes is always a killer, the more resistance you can ride with efficiently, the further you will go. During sessions, we are allowed to do a maximum of 2 challenges per session, which I tend to use every now and then – everyone loves a challenge right..!
After work, I went to Nuffield Health, completing an upper body session with pull ups, dips and then some weighted moves. I finished with an arm challenge I got from Faisal PMA fitness . The challenge was to complete 100 bar curls using an Olympic bar (20 KG) with good form and without putting the bar down. This took me 3 mins 20 and it certainly burnt out my arms, technique was also questionnable towards the end! Thursday evening, I like to chill and re fuel as I have a busy Friday – carb up, plenty of water.
I have recently taken on some extra work on a Friday – a double evening ride at the new Digme in Moorgate, adding to the AM ride I teach in Richmond, a lot of cycling in one day.
I tend to try to manage my energy levels and get plenty of recovery during the week, with good nutrition as well to replenish and stay as fresh as possible- when teaching, I struggle to teach a cycle class going through the motions and usually will work equally as hard in each of my classes. With the 730AM Richmond class, my meal the night before fuels me – I have an espresso before teaching and then a bowl of protein oats after. I find particularly with the AM spin sessions I’m hungry late morning again so I have a big lunch pre double ride. The double ride went well, and arms were starting to ache from the bicep curl challenge the previous night!
For the last few weeks I have started Open Water Swimming on a Saturday morning with my brother and couple of mates – this week they couldn’t make it but I had another mate, Dom who had committed to meeting me at the Weirwood Reservoir (East Grinstead) – 630am meet.
In all honesty, I woke up and my body felt tired from the week so, if I wasn’t meeting Dom I probably would of stayed in bed a bit longer, however, I’m glad I had arranged to go for the session! I managed 4 laps of a 400 meter circuit which is my furthest since starting so was happy with that, Dom managed 5 during the same time. I like to use the swim as an active recovery session for the legs and conditioning for the upper body, almost like a recovery day. I was in the lake for about 45 mins, mile in total. The rest of the day I chilled, saw a mate and I planned a run the next morning.
I’m going to write a review of my first few open water swim experiences in a couple of weeks!
So moving forwards, Sunday will be my long run with the Bournemouth marathon in mind.
Last week, I ran 13.5KM around Crawley – with Buchan Park included, as much as this was an enjoyable run, I fancied something different this week so decided on a run along Brighton front, 10 miles was my aim.
I got to Brighton and set off at about 730 and running up past the Marina, towards Rottingdean (I think), when I had clocked up 7.3Km, I ran back and then turned again, running along the front or up the top by the road, finishing at 16km by the Palace Pier, which I think is about 10 miles.
It was a lovely morning and nice to see all of the runners/cyclists and Minis as well (I think there was a London to Brighton Mini event with old/new Mini cars). I headed back to my car (which was a couple of KM from the Pier, with some interval runs to open the legs out a bit and stretched off. Today I’m dog sitting, so a couple of walks to stretch the legs have certainly helped a little although they are quite heavy now- tomorrow I am in London so won’t be teaching my Richmond ride – a full rest day with maybe a little, light swim to loosen up…
All in all, a good weeks training – it is important for me to do lots of recovery and stretching work, along with lighter exercise like swimming to stay mobile throughout the week. It is also important to ensure I am fuelling myself and re fuelling well to aid recovery!
I hope you have enjoyed the read, I think my next blog will be my review of open water swimming! Have a good week……..