It’s been a funny week of ups and downs. Here’s a summary, although knowing me I’ll waffle on so get comfy.
This started with a 5k run around the park with Liz. We try to do this most Monday mornings as part of her training program and it’s a nice start to the day. Both of us work from home on Monday so we can relax a little and not have to get up at daft o’clock. To be honest I’d rather be out running by 7am latest but it’s usually around 8ish.
It went well, Liz shaved off another couple of minutes from the week before (34 mins) and is getting closer to where she was before her injury a few weeks back. I’m not sure if she has a goal in mind for the 5k but I think we can get close to under 30 minutes in a few months if we keep at it.
The rest of the day was working together on laptops in the kitchen. Her doing her stuff and me planning the week’s PT sessions, answering messages and putting reminders out for people to book in. PT started at 6 and then finished at 8 so not too late home.
This is training day for Liz at 7am so a breakfast of squats, sled pulls/pushes, single leg squats and barbell rollouts were served. After this I had another client so Liz headed home and I’d see her again in the evening, most likely asleep where she’s crashed after work.
It was also my training day so 2 hours of olympic lifts and strength work for me. Last week I got a new squat PB of 150kg, almost 150% bodyweight and I was happy with that but there wouldn’t be any PBs this week as it’s the Sheffield Half Marathon on Sunday so nothing crazy.
After this it was home to do more planning, prepare for spin class and then the usual Tuesday night 5k with my group. We went through the woods again followed by Barbara on her scooter as usual. We had a bit of a funny moment on some uneven ground where she had to find an alternate route and on coming down the hill to catch us up she hit the accelerator instead of the brake and went careering up another slope in an attempt to stop. This is the kind of madness that makes our run group special. Daft lot they are! Even better was that we were trialing an action camera that Barbara had kindly offered to let the group use so the whole event was caught on video! Hopefully we’ll be able to use that on our mud runs and events when we’re out and about this year. We see so many funny moments during these events but never have a camera so this should be good if we can make it work. X-Runner last Saturday was a great day out so we’re looking forward to the next one in May and then June.
Early start today (6am) with 5 clients before lunch time, a run out with Janita our running coach, and then a steady afternoon until training at Hallam in the evening. I never do more than 3 clients in a row without a break as it just wipes me out so I tend to put a break in the middle. As it happened this week there was a miscommunication with my 9am appointment so he rescheduled to 2.30pm and I had a 2 hour break instead.
At 12.30 three of us went out for a speed interval session which meant we were running at about 90% effort for 3 sets of 5 minutes with just a 30 second rest between. This is known as anaerobic training because you don’t get a full recovery but it conditions your body to work better without that oxygen so you can perform better at high intensity. Yes it was certainly intense but not enough to do any lasting damage. That was the point of the session. Conditioning before our race on Sunday to get us used to running at a fast pace so we know what it feels like.
After this and my final 2 PT sessions for the day I went to Hallam feeling like I didn’t have the energy to do my workout. Luckily after just getting on with it for about half an hour I started to feel my energy levels returning and it turned into a good session. I’m still getting used to training there as it all still a bit new but the people are nice, very encouraging and although not all of them talk a lot they do support everyone. There’s plenty of advice if you need it and it makes training there a very positive experience. I’m not sure but I think my technique is steadily improving. My front squat certainly is and I hit 5 sets of 4 at 110kg on both Sunday and Tuesday. Happy with that.
A 7am start with Liz again but this was my only morning appointment so we were able to pop home and relax a little before she had to head off. I decided to do my Sunday training as I’m running on Sunday so won’t be in a fit state after that and Saturday would be a silly idea. Lots of rest and good sensible food is the order of that day.
More front squats, snatch and clean & jerk done and a phone call from my mate Chris saying he needs to cancel PT for a while. Bugger! I had a feeling this was coming because he’s been really busy with work over the last month or two and keeps missing sessions so for him it’s probably the right decision.
Unfortunately for me it’s a loss of earnings and I’m already down a little next month, plus I have my yearly PT license payment coming in so it’s a very expensive month with not much extra to play with. As a result I’ve decided to try to advertise my new services and qualifications a little and try to get some runners in as clients. There are loads of people on the treadmills that just run because they either don’t know how to lift weights or think that’s all there is to keeping fit. It’s all cardio, cardio and more cardio. Lifting weights and resistance training is a much better solution to losing body fat than just pounding the treadmill, especially with all the impact that goes through your body every time your foot hits the floor.
Weight training protects against that and makes your body stronger so it can withstand the impact with less chance of getting injured. I’m going to make it my mission this month to get that message across and hopefully get some people into training with me, and get my earnings back to where they need to be. That’s the plan anyway.
Early start again this morning (6am) but just a couple of clients and then back home to comfort Liz who’d woke up from a horrible vivid dream that we’d had an argument and broken up. That’s a rotten way to wake up and it can put you off balance for the rest of the day. Lots of reassuring cuddles were had.
The rest of the day I’ll be working on some programs and considering heading back into work to try and help a few people out with their lifting or running techniques. I’ve ordered some flyers in the same style as a poster I made yesterday so will be handing those out to people on treadmills and cross trainers next week hopefully. In the mean time I’ll be wandering about with a leaflet in hand asking people if they’re interested in any help.
Tonight is another speed session instead of the usual Friday night 10k and we’ll be doing some warm ups in the park followed by 3 maximum speed intervals of 1 minute on, 30 seconds off. It’s a tough one but not enough to wear anyone out for Sunday. 😁
Saturday isn’t here yet but tomorrow I’ll be volunteering at Graves ParkRun and then relaxing in the afternoon before race day Sunday. It should be a brilliant event. I’m not looking forward to actually running it because for 2 hours it’s going to hurt but I’m running with a friend and we’re both going for PB so we’ll hopefully push each other over that line in something under 2 hours.
Oh, and yesterday I also signed up for the Manchester Marathon in 2020!!!! Bloody mental or what eh?
Good luck everyone running in Sheffield this weekend and beyond. 😁💪