Sport, training

Heart rate monitor training part II

Today I ran yet another 70% run, or I tried to. I felt most of the time, I could just have walked at a brisk pace. It was really not that enjoyable, I had to slow down every time I felt comfortable. And I’m really talking of slowing down. Almost to a ridicules pace where power walkers would have over-taken me. All because my heart rate was 10-15 bpm up from the 70% pace. So today was a bit of a struggle – even without traffic lights, hills and road crossings – things that normally spike my heart rate when running here.

But it was still a good 35min trip around the track, had sunshine half the time and could feel the warm sun beams on my back. Lovely and enjoyable to run outside and being kissed by the wind and the sun.

Training journal from past week:

Monday: Olympic weightlift training. Lot’s of broomstick action and a bit of C&J with the bar.
Tuesday: Boxercise class at Mayfield. Really cool class and we get to kick, since they have decent equipment! Lovely!
Wednesday: Olympic weightlifting. Less broomstick action than monday, and I could snatch with the bar!
App.: 5x 5 C&J @20kg bar, 3x 5 snatch @20kg bar.
Thursday: 5K at 70%, 2x Boxercise classes: CIT and Mayfield

Another week in Ireland almost done… wonder what the next brings!

Liams toy – I get to play with it sometimes 😉

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Sport, training

800 meters of delight and agony

Firstly – my monday and Tuesday this week has been a bit ‘lazy’ and personal stuff has taken a bit of the energy as well. However – as always the lovely ladies (in no particular order) at Womens Fitness, K2C & CIT (and guys) have been making sure, my days haven’t been a total stand still.

Today I just survived:

4x 800m sprints
4x 50 sprints

All sprints on track – all with Liam in what seems like miles a head. My running confidence is blown to pieces! He haven’t done any serious running in the last couple of months and still pulls out 30 sec a head of me.
But at least, I survived and didn’t feel like dying as much!
This morning before the sprints:
10 Burpees
20 Push ups
40 Squats (BW – ATG)
15 Squats (12kg KB) to OH press
20 Tricep ext (12kg KB)
2x 5 Farmer style push ups (12kg)
2x 6 Long Cycle (12kg)

Total resume of Monday: 
KB drills 12kg
120 Swings (incl. Top & pull backs)
60 Squats + OH press
60 Sidebends
60 Tricep ext
80 Russians
80 ½ TGU
20 Halo
20 mid halo
20 ½ figure 8
3x 10 BoR
20 Press from floor
2×4 Amazon Get Ups
2×6 Long cycle – feeling really strong with 24kg pressed above head!!

Other stuff:
60 Saxon (5kg mb)
100 Abs
20 back raises
40 Push ups

 

Tuesday:
60 Push Ups
240 Squats (ATG)
50 sit ups
+ partner up in the last boxercise class at K2C
+ 3x 10 min warm up routine
Falling a bit in love with the Long Cycle! It’s a great way to get the cardio and strength up – and to feel immensely powerful: Fit and strong!

All my classes are getting my mission statement these weeks: Beautiful strong summer butts in Cork. So everyone get to learn the perfect squat and get their a** to the grass!

 

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Sport, Teaching, training

Motivation

After three succesfull days with classes at Womens Fitness, CIT and K2C, my own midweek summary of training pretty much amounts to zero! Thou with Kettlebell classes, PT sessions and the ‘usual one out’ in boxercise, I’ve probably been doing more squats, push ups, sit ups and KB work, than your average Joe.
-But who want’s to be average?! Not me – and not my ladies!!

Boxercise at Womens Fitness monday and wednesday were full, lots of high spirits and happy faces. Wednesday I’d gave a short speech before we started, about the importance of giving that ‘little extra’ in training, to get the extra benefit showing in the results.
I’d senses a few being hesistant to the speech: ‘We didn’t come here to listen to ya.., we came to work’ . But overall, I think it was well recieved and whether it was due to the girls in class, or my little reminder, fact is, I think the class worked harder: punched with a little more determination than usual. And as the instructor, it was a thrill to experience the ladies going for it, rather than being hesitant and afraid to ‘hurt their pad-holding’ partner.
I think, I talk for all girls, when I say this: The first time you hit a pad (not to speak of a person), you’re kind of scared, if you’ll hurt her/ him. Guys are much more prone for just letting go! I’m not sure, but I hope my little speech found it’s way and helped encouraged those in doubt: You can hit a little harder – it’s not gonna hurt the pads or your partner.

Anyway huge succes for the class, and tuesday class at K2C also rose to new standards. For the past two weeks, we’ve been doing ‘The Wat’ test on half speed. That means 30 seconds: Burpees, push ups and squats: How many can you do – and then: do one (or 4) more.
Again ladies are tougher than they think, and it’s a genuine good feeling to witness the surprise, when someone surpasses her expectations. I hope they keep this feeling of succes and store it with the other inner motivationals, we all carry around. Those sentences that makes up get up from the couch, put on the gear and go train!

My own week so far – as mentioned first: Not much!
It might be myself, who needs motivation – and to get over ‘this time of the month’, anyway small drips have formed a collective input for the past 3 days:

KB, 12KG:
80 Swings
50 Top Swings
40 Pull back swings
40 One hand
2×10 One hand pull back
20 8-figures
2×20 ½8-figures to catch
30 Tricep ext – standing
2×10 BoR
20 BoR
20 Presses from floor
2x 20 ½TGU
2x 5 Amazon Get Ups
2×5 Long Cycle (out of class)
2x 10 Halo (top)
2x 5 Windmills
2x 10 Snatch
2x 6 Cleans
2x 6 One arm press
2x 6 C&J

Approx:
200 sit ups
150 push ups
3x 6 Pull Ups (oh grip)
500 Squats (ATG style @BW)
50 Split jumps
and loads of jumping jacks, cross etc.

Now it’s time to get motivated for the rest of the week and spend some thoughts on the next weekend challenge!

Motivational – keep this thought with you!

 
 

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Sport, training

Recovery run, TGU and long cycle

Besides doing 2 Boxercise classes today – one at CIT and one at K2C, I also had time for a small session myself

3K recovery run (1.5k normal paced and 1.5 fast paced). I actually intended to do a normal to slow pace, but as I was in a hurry for time, there was only one option: faster (bigger, better, stronger).

3x 10x 15kg Long cycle with db’s – as gym doesn’t have KB’s. (edited 5 reps to 10. Apparently my memory flunked when I made the first entry)

3x 5x 12.5kg TGU (again DB’s)

Evening class with some hardworking ladies at K2C, inspired me to go for a little extra:
65 sit ups
85 Squats
40 push ups
-after class: 50 knees, 2x back bridge, 3x 6 pull ups (alt.grip) and a small bit of shadow box

Tomorrow it’s Boxfit craze at Womens Fitness!

I came to another training realization today: When I don’t have my thaibox, it’s hard for me to commit to a strict training plan. Like the program for improving my lifts for the powerlifting competitions or now: running programs to improve my time. I really suck at it.. cause I love go to the gym, and just do a bunch of crazy stuff, that I just feel like doing – not that I have to. Muay thai is different!! I’m always in the mood for that :p

Training with Master Toddy in Las Vegas – 2yrs ago.

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Sport, training

First half marathon

This sunday I ran my first half marathon. It came about when I texted my boss on saturday to ask about payment for my classes at Womens Fitness  (turns out, I’m getting little less, than I thought 😦 but that’s another story). Anyway my boss last text was that he might be doing the bay run half marathon the next day, so he wasn’t sure how ‘good’ his weekend would be.

I told Liam about the text, making a joke about not having a good weekend after doing 21.3k. Liam started saying, that I should enter the race and even told our neighbour that I would do it. So I kind of had to do it and since I had planned to do a run in the hills of Clonakilty, I thought, I might try the Bay Run.

The goal was first of all to enter and finish. Just like a fight: Enter the ring and stay in there, no matter to the end of the fight. Here just – keep moving until crossing the finish line. Second goal was to keep time around 2 hours.

I’d finished in 1.42.35 – official time has it 1 minute later. (Not sure why).

In the gym, I did 21.3K in 1.42 something, but its different from running outside with the wind and the hills. The course can be viewed here: Bayrun half marathon course
It was a hard course with quite a few hills and I think, I ran a total of about 3K with my eyes closed. Was just so exhausted, that it felt easier to keep them closed.

Next step will be to find out how to reduce my time on the long distances. From research online, I’d take it, one way will be to increase the weekly mileage and I’m also thinking of implementing a sprint day a week.

Rest of weekend was:
Saturday – Nothing
Sunday – Half Marathon
Monday – 100 squats
Tuesday – Just finished my morning boxercise class, will do a small recovery run and  have two classes at K2C tonight.

Start field for the Bayrun half marathon 2012. I’m in the left corner, in 16th row.. or something 😉

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40 day Lent challenge, Sport, Teaching, training

It’s bloody november again?? (1st of may)

I’m on the verge of getting a slight depression. Going from one minor injury to another, with a constant dripping nose and the outside looks and feels like bloody november again.
Some days, I truly feel like Ireland don’t like me… at all!!

Due to a constant feeling of almost getting sick (flu), being cold and miserable and having first knee problem, now elbow – my training rate has dropped dramatically and so have the enthusiasm.
But I’ve decided it might be time for me to ‘supp’ it up, so I’ve ordered Glucosamine to make my joints happier and I’m gonna shop for multivitamins, so I can battle this stupid ‘almost flu’.
The weather – I guess, I can’t do much about it, unless I’m going travelling (which I might, if november continues).

So training update from the past 4 days or so:
Saturday:  8K run in the hills of Clonakilty (Cold but lovely run. I can run up the hill now, without stopping so am improving a bit)

Sunday: Nothing 

Monday: Nothing just for me, but a 45 min. KB class with the awesome girls and ladies in Womens Fitness. Swings (alternations), Squats, Lunges, Presses, C&J, Snatch, Amazone Get Ups, ½ TGU, Halos, 8 figures, BoR, Tricep Ext etc.
Also a 45 min. Boxercise class with my super, duber boxercise ladies! Did the last routine with them, so got lots of squats and situps in.
+ diverse  drills from PT’s.

Tuesday (today!): Boxercise class with CIT this morning
5.5K alternating in speed and incline
Squats
Hamstrings
Push Ups
Strecthing
Boxercise and ‘Fightergirl’ classes at K2C tonight!

And a hopefully more optimistic Tania tomorrow…

 

 

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muay thai, Sport, Teaching, training

TRX – WTF?

Did an early morning boxercise class at CIT – a great way to start the day, once you got out of bed.

Did a small session myself afterwards:
3K running
5min Xtrainer – waiting on the TRX cable
TRX – trying it out for about 15 – 20min. Decided it was not that much fun. Have to try a class and get proper instruction, before I can decide for real. Today was basically a waste of time.

3 set TGU (5 x12.5kg) super set with Dips (bw x10)
3 set BoR (5,6,8x 25kg) super set with Hamstrings (bw x20)
Strecth

Tonight Boxercise class at K2C 

Someone mailed me about Rhassan Muhareb. He is a muay thai fighter and friend of mine from Denmark. He’s been fighting for years, and has several national and international titles. He trains at Mikenta and is without doubt, one of the most unusual nak muays around – in that sense, that he is strong, powerful, athletic – and he does the craziest things in the ring.
I haven’t seen his fights from I-1 2012, but with 3 KO’s, I’m guessing one or two is probably quite spectacular.  I’ve also had the pleasure of commentating with Rhassan as my guest expert at a Fight Club show.
And as a last note: He is a great guy!! Down to earth, honest, hard working (training), friendly.

Rhassan Muhareb vs Christian Klingenberg, Fight Arena, Albertslund, Denmark, may 2009. (Tania Presutti, photographer)

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