Good luck! I hate running - I really suck at it due to lung function issues, but I am determined to get better at it. I really want to do the 12 hour race solo next year. I missed it this year because of several injury and illness problems that stopped me training. I'm really trying to work on my basic cardio at the moment. The best thing I did to help my running was buying my Garmin 220 watch, as it allows me to track in depth what I'm doing and set up interval programs that I can tweak each week as I get better.
I don't do jogging. 1- Boring!!!!!!!!!!! 2- I get shin splints really easily. 3. Very tough on joints. That is just me and my body though. If it is healthy for others- that is great!
I do it because I am bad at it and it is a mental and physical challenge! I'm currently building up my conditioning work, but including a variety of exercises (cycling, skipping etc) to reduce the risk of injury. I'd like to add some swimming in, but don't really have a spot in my schedule that I could fit it into.
21/05/16 Took a trip up to Grasmere. Went for an easy 4 mile hike around Rydal Water, ate far more calories than I used up and bought ALL the Grasmere gingerbread. :happy: 22/05/16 Jog/Walk 3 mins jog, 2 min walk x1 1 min jog, 2 mins walk x13 Did ~3 mile
23/05/16 Limber 11 Warm up Football Bar Bench Press 2x5 10kg 1x3 12kg 1x5 14kg 1x5 15kg 1x5 19kg Dumbbell Skullcrushers 10lbx2 5x10 Rear Delt Raise 2.5lb x2 5x10 1 Arm Dumbbell Row 10lb 5x10 24/05/16 BJJ Nogi 1hr Drills 10 mins sparring Skipping 5 x 2 mins Mobility Drill 3 25/05/16 Limber 11 Warm Up Deadlift 1x5 26kg 1x5 30kg 1x3 35kg 1x5 42kg 1x5 48kg 1x5 55kg Pistols (partials) 5x5 Dumbbell Lunges 2x2.5lb 5x5 Deadbugs 1 arm, 1 leg version 5x5
28/05/16 Morning 1 mile walk Mobility Drill 1 Evening Jog/Walk 3 mins 30ssecs jog, 2 min walk x1 1 min jog, 2 mins walk x13 Did ~3 mile
29/05/16 Morning 1 mile walk Mobility Drill 2 Standing One-Arm Landmine Press 2x5 9kg 1x3 10kg 1x5 10kg 1x5 11kg 1x5 13kg Dumbbell Floor Press 2x10lb 5x10 Dumbbell Hammer Curl 2x10lb 5x10 1 Arm Dumbbell Bent Over Row 20lb 5x10
29/05/16 Evening Session Snowboarding 2hr pass at snowdome. Snowboarding the day after a run is a killer on my legs! 30/05/16 Morning Session 1 mile walk Limber 11 Squat 10kg 1x5 12kg 1x5 14kg 1x3 17kg 1x5 20kg 1x5 22kg 1x5 1 Leg Deadlift 2x10 3x5 Barbell Glute Bridge 20kg 5x10 Deadbugs 5x6 Not sure if there will be an afternoon session or not.
https://www.t-nation.com/training/core-training-for-smart-folks They are a fantastic exercise for your core. For them to work, you have to do them with no arch in your back - think about pressing your back into the floor.
Excellent exercise. [ame="https://www.youtube.com/watch?v=I5xbsA71v1A"]Core Exercise - The Dead Bug - YouTube[/ame]
03/06/16 Snowboarding Boarder Cross Course All Day. Probably spent about 4hr 30mins actually boarding. I was rubbish. I get panicky when I go fast and either brake or bail on the course - not ideal for Boarder X. That said, it was excellent fun and has given me some things to work on. 04/06/16 Morning Session ~1 mile walk Mobility Drill 1 Football Bar Bench Press 1x5 10kg 1x5 11kg 1x3 13kg 1x5 15kg 1x5 17kg 1x5 20kg Dumbbell Skullcrushers 10lbx2 5x10 Rear Delt Raise 5lb x2 5x10 1 Arm Dumbbell Row 20lb 5x10 Will go for a run later, even though my legs are dead from the snowboarding.
05/06/16 Morning Session ~1 mile walk Mobility Drill 2 Deadlift 1x5 26kg 1x5 32kg 1x3 39kg 1x3 45kg 1x3 53.5kg 1x3 58kg Pistols (partials) 5x6 Dumbbell Lunges 2x10lb 5x6 Deadbugs 1 arm, 1 leg version 5x6 Evening Session 30 mins on stationary bike
06/06/16 Standing One-Arm Landmine Press 2x5 9kg 1x3 10kg 1x3 10kg 1x3 12kg 1x3 13kg Dumbbell Floor Press 2x15lb 5x10 Dumbbell Hammer Curl 2x15lb 2x10 3x5 Inverted Row (not fully horizontal) 5x10
07/06/16 BJJ - No Gi 50 mins Worked escape from side control to guard and escape from side control to Anaconda choke. Didn't spar as my back was really tight. Skipping 5x2 mins Band pull aparts Tea cups Mobility Drill 3
08/06/16 Squat 10kg 1x5 13kg 1x5 16kg 1x3 18kg 1x3 21kg 1x3 24kg 1x3 1 Leg Deadlift 3x10 2x5 Barbell Glute Bridge 20kg 5x10 Deadbugs 5x6
09/06/16 BJJ No Gi 50 mins drills 10 mins sparring Worked mount escapes Tabata Style Stationary Bike Intervals 20 secs on/ 10 secs off x8 Band pull aparts Tea cups Mobility Drill 4
11/06/16 Morning Session ~1 mile walk Mobility Drill 1 Football Bar Bench Press 1x5 10kg 1x5 11kg 1x3 13kg 1x5 16kg 1x3 19kg 1x5 21kg Dumbbell Skullcrushers 15lbx2 3x10 2x5 Rear Delt Raise 10lb x2 2x10 3x5 1 Arm Dumbbell Row 25lb 5x10 Evening Run Jog/Walk 4 mins 30 sec jog, 2 min walk x1 1 min jog, 2 mins walk x9 Did ~2.4 mile