Motivation for Fatcats and possibly for Fatcat Chumlies.
My week was good, and I am guilt free-ish.
Monday- nowt, needed a rest after Sunday's 12k hill run.
Tuesday, ran a steady 6k, then to the park to run 'strides' I did 6 of these up a hundred metre football field, jogging back slowly to the starting point after each one. Following Gimmie's (thank you) useful advice I ran them split at 25/50/25, easy run for 25, fast for 50 dropping back to an easy run for the last 25 metres. it was tough enough but I felt good, even if I did notice it in my legs for the 2k jog home. I tried to keep my form pretty loose too.
Wednesday- 15k, as rxd from crossfit. Damn, I wasn't prepared for that. Shins were wonky for the first 3k, better thereafter. Feeling the strides a little in the thigh muscles.
Thursday- gym, I had to walk there and back because the car's in the shop. So for the kick off we can put on 3 miles, lugging a gym bag.
Right, warm up of 1000m row, and then on to the cable cross,
set 1= 6.5k x10, set 2 was 7.5 x 10, feeling good I decided to go to the highest weight I've ever done on this and lo, set 3 was 10k x8 (2)
Off then to do a circuit of pullups (50 in total, grav at 20k for first 2 sets at 15 for last three set) Knees to chest (50, hate this, it actually wrecks my elbows) 15 kilo db swing done in 9/12/15 x4 ( there are no kettle bells in my gym so I have subbed using the DBs), air squats (50). Everything with the exception of the DB swings was broken into sets of 10 and continuous, no stopping.
This might not read like much but I nearly puked at the end of it and my heart was trying to leap clean out of my chest. I finished off hanging from the pull up bars, just letting my bodyweight stretch me straight, trying to stop my shoulder from having a spasm. It was tough but very very bloody good. Me likey actually. Cooled down with a stretching session that I had to cut short as my arms were trembling so badly I couldn't even hold my self up for downwards facing dog.
Friday!! - Kickboxing, lot of cardio and painful stuff, like squatting on a wobble board while holding a 10k medicine ball away from my chest. Very good for the core and stability, but ouch. You should see the spectacular bruising beginning to form on my lower shins from belting the crap out of the heavy bag. Good work, but my technique for side kicks leaves a lot to be desired, left side kicks all the moreso. I'm going to spend some time practicing those this week. Also I need to learn to shut the fuck up when my instructor asks me how I'm feeling. It has just dawned on me now that I keep saying 'fine' and he keeps upping the tempo. I obviously need to say 'oh christ I'm wiped, you're killing me here'. I am Melvin's screaming wally.
Today, nowt, I'm all squatted/punched/lifted out, my legs are jelly and my limbs and torso are complaining. I need a rest.
Tomorrow however I have a 25k run mapped out. It's pretty flat and hopefully the weather won't be terrible. I'm way ahead of last year's training in terms of running long distance, I think it was late September or early October before I'd managed 30k, this year I think I can pull it off this month-assuming I stay injury free- in August. I surprised to say I'm even looking forward to it.
Labels: squat and be damned.