On a roll...

So far the week has gone to plan so that's something!
Busy with work right now but having to be super organised means I am getting a lot done both training and work wise so things are good.

Last night I got some more training in after my excellent start to the week.
An hour of training with my students plus a bit more when Cam & I took the ladies self defence class.
Cam decided it was a good idea to do some boxing.
Good in theory but we have this long running thing where whenever Cam and I spar we box (Cams specialty - well one of them!) so I don't get to kick!
So as per normal he got me a ripper in the nose so I fired up and got a few in but it is all in good fun :)
Some of those ladies in class are so funny, they are so full on and when you see women with all guts and heart and not a lot of skill it usually always ends in tears when you have to let them know via the gloves they need to ease up. Didn't happen last night thank-fully.
Bunch of tough nuts and lots of fun.

I just got off the windtrainer.

20 minutes and I have to say 20 minutes too long on that thing - I don't know how the hell I was doing 2hr stints on it.

Am easing into the bike with my knee not being a happy camper after RPM - no twinges tonight at all so that is a good sign.

I'll hit Casey Fields on Friday and I'll enjoy that much more wind and all.

Today I did a 4wk check on my latest PT client and she is going great guns.
Her heart rate after the 3 minute step test was 128bpm 4 weeks ago and today it was around 90bpm!! Awesome fitness gains plus she has lost around 4kg in 4 weeks and a heap of cm's so I'm happy.
She hadn't been doing any weights at all so we can also count on a kg or two of muscle mass so to still lose 4kg is excellent.
I promised her 12kg in 12 weeks and we are on track plus her fitness is improving even faster than I anticipated so we are both pretty happy.
The other thing I love to hear is that she is struggling to eat everything I have asked her to eat so she isn't starving and she has had some social stuff to go to as well.

This is always really rewarding for me, so many women still think they need to starve or not eat carbs to lose weight and it just ain't true and every time my clients succeed using my methods it always seems like another win :)

Tomorrow is a run and weights and I'm going to try to squeeze some solo TKD training in as well.

Great start to the week..

August has not been my month so far but today I had a great training start to the week.
Swam first up then hit the weights - feels good to have that out of the way now and I can spend some time at my desk till I head off to my training centre to teach.

SWIM:
1100m 32 min
4 x 100 easy
10 x 25 on 40 sec (av pace 20 sec)
5 x 50 on 90 sec (49, 47, 47, 47, 46)
2 x 100 easy with fins

WEIGHTS:
45 min
Shoulders / Quads

Will train tonight as I teach as well but won't include that to the days tally.

Time poor workouts today..

This week I have been super short on time with some big projects on the go but I'm still squeezing some stuff in!

After Monday my knee pulled up very sore after RPM so I have been putting voltarin on it and icing it and wearing my thermo wrap but it is still pretty sore and annoying so fingers crossed it is nothing more than a strain and will just go away on its own!
I'm too embarrassed to add another injury to the list when I see my physio!

Today I did some intervals and a back / biceps workout and I will train in TKD tonight if my knee holds up.

Looking forward to seeing some bloody sunshine! Apparently it will fine up tomorrow afternoon for a bit - fingers and toes are crossed!!

I plan to get out to Casey Fields criterium track and do a few laps on my bike before heading across to Casey RACE for a swim and it would be nice to do that in the sunshine because it is always cold and windy at Casey Fields.

Anyway work calls...

What a difference a week makes..

After last weeks horrendous week I wanted to be sure I emphatically put it behind me this morning so I could focus on feeling positive about this week.

And so I did :)

I started out with an 8k run followed by RPM Class then topped it off with a chest / shoulder / ab weight session.

Feeling good, feeling back on track and despite my friend coming to visit (ladies you know who I mean) this week and the challenge that brings I know I'll be able to nail it this week.

Run: 8k (49.38)

RPM: 15k in 40 minutes

Weights: 40 minutes

Will be teaching 5 classes at my taekwondo school tonight as well so will likely do some light training then as well.

Have been A.W.O.L

Hmmm.... ironic that for the best part of a year I haven't missed a workout then as soon as I start this blog the wheels fall off!! It's a test!!

The past 4 days I just haven't felt 100% and to be honest the weather really got to me. Normally I would suck it up, rug up and head out for a run regardless but I just didn't have it in me I'm afraid.

I would usually at least get to the gym because I love, love, love my weights but couldn't even get excited about that.

I put it down to a number of things...

The stress of helping my son deal with the loss a friend in a car accident.
I'm not sleeping - there are nights I seriously don't get even 10 minutes sleep and this is driving me crazy.
My back / hip haven't been great (although they never truly are and I mostly push through).
The crappy weather - days and days and days of rain and grey sky's.

Anyhoo I'm back on it.
Today's run was good despite the wind, my pace was good which is not really a surprise given I was pretty well rested up :)
I started a new weights program today and I know I will enjoy the change. I have been doing various split routines lifting heavy, low reps and lots of sets.
I'm now only doing 3 sets of 15 reps and supersetting so it is much more athletic.
I am happy with the size I have put on over the past 6 months lifting heavy but if I am going to start swimming again this needs to be put on hold.
My body will benefit from the change anyway.

Training this week has really only been taekwondo training in the classes I teach and today:
Run - 4km - 23 min
Weights - Legs / Shoulders - 45 min

Tomorrow will be a struggle to fit much in but I will get either a weights workout or a swim done in between classes, PT sessions, my massage and writing programs for my online clients all before the kids get home from school.

First swim this year (in about 10 or 11 months in fact!).

Well I finally did it and got my butt back in the pool.
Not idea after a heavy chest workout but that is just the way the week turned out.
OK - The Good - The Bad - The Ugly of my foray back into swimming.

Good: My hip pain from yesterdays speed session is gone after my swim.

As it took me sooo long to learn to swim (my late 30's) and it was something I had wanted to do for ever I still get a kick out of the fact I can actually swim now!

Just love being in the water.

No rotator cuff pain at all which is a good sign especially after a chest workout.

The pool at Pakenham is beautiful and clean and still very new looking.

My breathing was good, my times were not appalling as I expected.

I didn't swim like a rock after my break.

The Bad - tired upper body made it less enjoyable than it could have been.

The Ugly - Public pool showers - nuff said.

So all in all it was much more good than bad and I'm looking forward to adding a couple of swims to my weekly training again.

SWIM: 24 min

Mainly drills with some 100's thrown in.

100's sitting around 1:48 at a comfortable pace

25's sitting around 18 sec pushing it just a little.

Also did a CHEST / LEGS Workout: 1 hr

Got some compliments on my push-up form at the gym - was ok but I really don't like talking to people when I am working out!

Big Fail This Week...

So  far this week has not gone to plan at all!!
A bit of a crisis at home has meant that my attention has had to be elsewhere but I think we are almost over the worst of it now so should be ok for the rest of the week and next week.
I've still managed to get some training in but not as much as I had planned.
I'm not too bothered though I have been very consistent for months and months now so it probably won't hurt - I'll call this my easy week and try to finish off strong for the rest of the week.
Today a 50 minute fartlek run, tomorrow a swim then weights, Sunday my long run - this is the plan and I'll be doing my best to make it happen!

The weather has been so awesome here in Victoria it feels like the start of summer so it will be so nice to get outside and run once I have finished teaching my taekwondo class this morning.

I have a lot to squeeze in today and probably won't get to the gym as planned but will get my run done and will get my final weights session done over the weekend.
You have to get good at juggling in this game :)

I will probably be back to log my run later today.

OK I'm back - got my run done - woo hoo!


Speed session on grass athletics track.
4 x easy laps (2.30)
1 x 400 hard (1.48) 3 x easy (2.20) x 2
4 x 300 hard (1.18) 100 walk recovery
3 x 300 easy (1.40) 100 walk recovery

This was a very tough session today. I love speed work and usually this would be my favorite workout but the wind was a killer today - it was like running into a wall!
Sun was out and it was pretty warm and I got to run in shorts and singlet - IN WINTER! Was awesome.

My times would have been better without the wind.
Also run like a dog on grass and always find it much harder so all in all I have to be happy with my times.

Also did some sparring with my students in class this morning which amounted to about 20 minutes in all.

Ok off to drive Cody to the music store to get some more drum kit bits and pieces!