muay thai, Sport, training

Is sprints harder on mondays?

Just home after 6x 400m sprints. And it was just not fun today. Well – it’s never really, really fun, but today seemed like a disaster. 10 bpm down from my max, only a few weeks ago, on the same track. Weird!
It felt just as hard, but heart rate monitor speaks the truth: It wasn’t.

I’m not sure if it’s due to monday – coming after a weekend with NO cardio (only strength training and muay thai). Or the fact, that I only ran 1.2K for warm up? In any case, I’ll have to do sprint test again next week and check my numbers. I did hill sprints two weekends ago, and I didn’t managed to get my heart rate up to max either. So next week – track and I, once again!

Flower photo from this summer… went by too fast (actually never really arrived here in Ireland)

Thursday:
6K 70% run
3x Boxercise classes (CIT, FighterGirls Club, Mayfield)

Friday:
6K 70% run

Saturday:
90 min Muay thai, bag work primarily, 95% kick and knees due to wrist. Right kick felt great, strong – good technique and landed 9 out 10 as I wanted it to. Left maybe 50/ 50 – definitely need to work more on this. Knees felt good. I miss boxing thou.. but was so liberating to kick again!
Strength training core x3:
20 Saxon ww/ 10kg
20 Evil wheels
2×20 sides (l&r)
2x 20 Back ext (upper and lower)

Sunday: Looking out on the rain

Monday:
6x 400m sprints
5.5 K total

Core session tonight

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Sport, Teaching, training

Heart rate monitor training

For the past two weeks (I think), I’ve been practising the ‘Heart rate monitor’ training on my runs. That means instead of going ‘As fast as you can pace’ for x-k, I’ve tried to do my runs at the recommended 70% pace.

It’s harder than it sounds! First of, it’s so easy to get into a nice rhythm (runners will know, what I’m talking about), where you enjoying yourself, the pace and the run – only to find, you’re running to fast. Secondly it’s almost impossible to run at 70% pace in Ireland = there’s too many hills!! + I found that crossing a street with or without light signals, spike my heart rate to go through the roof.

However it also made my runs more enjoyable. Partly because of the extra challenge (of keeping track of the heart rate), and partly because running this slow doesn’t wear me out! Legs feel fresh even with 5-6 days a week run.

Program also include 1 day a week with max effort: Preferably sprints. I ran with Liam Tuesday. That must be my effort run for the week.

The program is designed to increase your pace over distance runs (short and longer). I’m intrigued to see results in the weeks ahead.

CLA TEST Updates:

3 week into the CLA test:
Fat percentage (CLA’s biggest claim = help burns fat):
1 week: 22%
2 week: 22.9%
3 week: 22%

Bodyweight is up with 0.2kg

Measures are down for waist, tummy and hip (see slips for more details), but that’s expected output from the running.

Measurements

Tanita slips

 

Will continue my CLA test the last week and post updates on this as well on my Heart rate monitor training.

Training this week so far:
Monday: Run 6.2k to work (slow mo run) (in Asics Rush 33)
45min Kettlebell (teach and participate)
Boxercise class (teach)

Tuesday: Around 8K with Liam (tempo run) (Puma minimalistic)

Wednesday: 6.2K to work (trying to run slow, but failed. Another tempo run) (Asics Rush 33)
Boxercise (teach)
PT (teach and participate)

 

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Sport, training

Status of changes (CLA, Bodymorph, classes)

First things first: Monday was one week into my CLA experiment, and I was supposed to write an update on Tuesday. I don’t have any valid excuse for not doing so, other than we still don’t have our own internet.

Anyway, results are an increase of +0.9% in body fat percentage, after one week of carefully taking CLA three times a day (one with each meal). As usual I left home without my notes and food diary, so I can’t tell you if I lost or gained bodyweight or inches. But from the feel of my body and clothes, I’d say I might be a tiny bit smaller. I have however – as the attentive blog reader will notice – been running more, and we all know that running are great for two things: Cardio and Weight loss!

So status from 1st week of CLA is: I’m not impressed!!

A more ‘real’ change in my life came about this week. I was supposed to start teaching in K2C again this Tuesday (after being away all summer – 6 weeks total), but got told the night before I was about to start, that they preferred to keep my replacement for the class. Darren’s done a wonderful job with the girls and he also brought in girls from his muay thai classes (that he also teach in K2C), so they thought he should stay, as he got better numbers than me.

It felt like a bit of a blow, cause I really looked forward to see the girls again, but I do get it. Darren did put in a good job, and it would seem unfair that he should give that up, just because, I could finally get to K2C again. (Liam got sick of driving up and down to Cork, twice a week during the summer, so I had to give the class up. Had I been driving myself, I would gladly have driven 2 hours every Tuesday, even the numbers was low sometimes – and even the class only paid for gas – but I couldn’t hardly ask my boyfriend to do so. After all it was ‘my girls’, not his!)

So even I do feeling a bit sad about not seeing ‘my girls’ again, planning and executing our ‘Girls fight night’ as we talked about (and getting them ready for this), that’s just the way things work sometimes. A bit of a  strange and unexpected ending to my K2C adventure, but I’m sure everything is working out for the best.
I’m working on setting up my ‘Fightergirl’ classes elsewhere (and will keep you updated on my blog) and in the mean time, I’m gonna have fun training in one of Corks Muay Thai gyms.

Bye girls… remember work hard and have fun! (and stay in touch)

 

Training status this week:

Monday: Kettlebell & Boxercise class at Womens Fitness. Great fun in both classes, I’m working with 8kg KB these days, as I’m sick and tired of old boxing injuries keep popping up, when I’m working with the 16kg. Boxercise girls rocked! I’ve got a new ‘crew’, and they’re picking up the techniques too! Couldn’t be more proud!

Tuesday: Around 7K total, with 4x 400m sprints. Not sure if I reached my max puls – this was done after a night with NO SLEEP! (First night in ‘our new house’). I ran in my minimalistic Pumas.

Wednesday: Around 7K (run to work at around 148 puls), 1 Kettlebell class (again with the 8kg) and 1 Boxercise class. Again super great atmosphere in the classes. I was stepping for Alana in the KB class, and it was great to see some new faces and give them new challenges. Boxercise was great! Saw some familiar faces I haven’t seen in a while, so was really happy to see them back. (This was also my first wednesday back in WF. As I stated earlier, I’ve only done one weekly day all summer!) Again in the Pumas.

Thursday: 13.2K (two bits: 6K on treadmill/ 7.2K on track) First bit in the Pumas, second in my Asics Rush 33. Legs feel great after running in the minimalistic shoes, but can feel the shoes are different on my Achilles and heel. Think it was a good call to switch, but am sure I’m gonna be running more in the Pumas.

Friday: Not sure what today will bring, but I suspect running in the hills might be a part of it!

I’ve decided to stay low on the gym (weight lifting) + thaiboxing until my injuries feel better! Sick and tired of not being 100%, so now I run.

 

Thursday diet:
3 scoop of natural yogurt + 8 raspberries + handful of branflakes + CLA
2 coffee
180 gr mixed bean salad, couscous and cucumber
2 Hob Nobs with milk chocolate
180 gr bean/ couscous/ pumpking seed salad + CLA
1 small filet steak + CLA
Iceberg/ red pepper/ red onion salad + Newmans
1 glas of Mi Wadi
1 carrot
1½ Scone from Tesco
1 cup of tea (Barrys)

1 week in and NO results. Waiting excited to see week 2 results!

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Sport, training

Test bunny (me! CLA)

NB. I am no longer doing this class or am a part of Womensfitnessplus in Cork. Big differences in our professional ethics (or lack of same) put an end to our collaboration. I will miss all the wonderful women I’ve met in my classes and PT sessions, but I will not miss being treated with condesenting arrogance for my professional knowledge and/ or as a fellow human being.

Since Womensfitnessplus made it mandatory for their trainers to sell at least 3 Kinetica products on each shift, I had to say I wouldn’t do it. I’d give information about the products, but under no circumstances would I push the products to women, who didn’t need them. I don’t believe in selling useless stuff, or even worse telling lies to make a profit like.
I’m a fitness professional with ethics and beliefs on what’s right and whats wrong – I work for results, not for greed.

 

As a result our ways departed – and despite I miss the happy women – I would choose to stand by my ethics again.

I am gonna be a test bunny the next month, trying out Kineticas CLA. I’m doing this to try it out, so I can better explain what it is and what it does to people at the gym.

A long time ago, I’ve decided never to ‘push’ anything, I couldn’t put my name and face behind – things I haven’t read up on and studied – or tried myself. After being asked to do more for the Kinetica products at the gym, I had to decline. I couldn’t recommend anything, I didn’t know about or tried on my own body. And so it came to play! Tania – the test bunny!  So if I am to recommend CLA, I needed to try it first – and well – we’ll see in a months time, if I’ll recommend it.

After reading up on it and asking around, I’ve decided it’s not gonna mess with my health and it would be fun to try. Worst case scenario, I’m just gonna stay me, which is not that bad 🙂

It’s been a while since my last blog update – and to be honest, I can’t really remember all what we’ve been up to. But!! I did go running sunday. A little happy 7K in the hills of Clonakilty! (dreadful actually), also Kettlebells & Boxercise at Womens Fitness yesterday, kayaking (and I caught a fish), swimming and thai boxing.

My next blog post will feature my start numbers taken yesterday: Weight, bodyfat percentage (as ‘accurate’ as the Tanita weight can be – which is not that accurate), body meassurements (as accuarate as I could meassure myself).
Every week from the rest of the month, there will be a follow up + details of diets from various days.

I won’t be changing much of my diet, but due to the fact, that we’ll be back in Cork, my training amount is expected to go up, so regardless of the CLA, I do expect to loose a few kg and build a bit more muscles.

Anyway, it’s gonna be fun to try, and you’re welcome to follow my journey over the next month. If you have any questions, comments or own experience with CLA, please feel free to post them.

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Blogging, Sport, training

Just to say I’m still alive – and kickin’

 

Days in the country side has it moments, as the other morning, when we spotted seals of the coast. (We also have dolphins, seagulls and whale-sharks coming by). But for OLympic moments, Blog Updates and the ever so often ‘googling for some answers’ – it’s not a good place to be. Hence my short, short updates and greetings on the blog.

Since my last update – I got a little training down:

Wednesday: 8K in the hills
Thursday: Ocean kayak
Friday: 12K in the hills
Saturday: Thaiboxing at Brucies
Sunday: Visited Mizen Head
Monday: Kettlebell class at Womens Fitness (80% of the time with my new 16kg friend)
Boxercise + PT sessions
-Super classes, thou the Kettlebell was a bit tooo full! 20 Ladies rocking it!

Tuesday: Taekwondo speed work tonight!

In the spirit of the OLympics, tonight will feature speedwork of the legendary kicks of the Taekwondo world

 

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Blogging, Sport, Teaching, training

Little time – short update

Monday: Barefoot run on the beach. Hard to tell the distance, but probably between 4 – 5 K.

Nice sunny picture of barefoot runners on the beach: For us it was grey, foggy and windy… delightful Irish summer

Evening: 45 min of KB with 11 fab ladies at Womens Fitness & 45 min boxercise class with 20! equally amazing girls.
Two blasting classes – lot of love got into both, and I really got to taste the sweat in the KB class!

My boss promised me a 16Kg for next week! Looking forward for that!

Today: Class at K2c tonight

and – and – and: I’ve booked my first surf lesson wednesday!! Can’t wait.

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50 day challenge, muay thai, ross training, Sport, training

Back logging again

Little time to write and blog, so a very quick re-cap of the past days work:

Saturday: Thaiboxing at Brucies

Sunday: 8K in the hills for time, followed by a Core with Liam. Happyli suprised that I wasn’t more than 2 min. behind Liam. When running it felt like 5!!

Monday:
Great morning Ross session with Liam and Brucie at Brucies Gym:
10 pull-ups (I did between 5 – 7)
10 DB Swings pr arm
10 plyometric push ups
10 knee tucks
As many circuits as possible in 20 min – We did 10 in 19.15

Monday evening KB class and Boxercise with the great ladies of Womens Fitness + all out on the Hindu Push Ups. Good full booked boxercise class and some very strong girls in the Kettlebell class: We did three long cycles of 5 reps. Very proud of them.

Tuesday:
Great morning circuit with Liam and Ian

*Pull ups
* Push Ups
*Burpees to box jump
* Abs
* Ropes
* Skipping
* Box Jump
* KB (Renegade rows and tricep etx)
* KB Long Cycle (12kg)
5 circuits – Pretty toast afterwards

Evening: Fightergirl class – 1½ hour of hard, good work. Girls got introduced to more contacts in combination training and got a taste of the hard, vicious fight pre-paring circuit training. Had them do sledgehammer swings. They all did really well, even those who couldn’t lift the hammer, ended up doing it anyway.
Good job!

Girls asked me if I watch my diet. I’m afraid to say, I really don’t these days. Living in Ireland is different on many levels than my life in Copenhagen. Food is definitely one of them: Back in Copenhagen, I would very rarely eat chips (french fries) – here we eat them maybe three times a week. Also crisp (or chips in danish), I would rarely eat back home. Here I happily tuck into a bag and empty!! it during a night alone in the cove.
So no – while the training is good, diet is not. But am not complaining – I’m having a good time over here!

Hindu Push ups on the patio

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