- 50 slides on the slide board
- 12 lunges
- 15 single leg bridges
- 12 push ups on board
- a couple of body weight chin ups
With only 8 days to go and with what happened on Monday, the exercise intensity decreased somewhat. I also had Tuesday off work, just to recover from the shock. I had a great Nana nap, which I never do, so doing this probably actually helped out with me being able to complete my workout in the evening. I also thought if I had anything serious wrong with me, I would find out during gym class, since no one would let me do anything on Monday night.
After discovering a bruise (nothing major) from were the car hit me, I thought I best get everything checked out to ensure it is in all good working order. So instead of seeing a doctor, I went to see my Osteopath, Ben at Mosiac Health, he has done wonders with my knee and ankle, so thought he would be my best bet on if I had any further injuries that would have prevented me to compete in a couple of weeks. Apart from the bruise, I was extremely lucky to walk away with nothing serious, so I was pretty happy about that.
After a full day of rest on Wednesday, it was back in the gym today. Concentrating on the sprint training, focusing on turns and take off, rather than the sprints. I don't want to de-accellerate the training too much, otherwise I won't really know what to do with myself. I will be focusing more on stretching and rolling in the next week and will probably be reducing the intensity rather than cutting them out. I am not 100% sure exactly what we should or shouldn't be doing that will help prepare us the most for the event, since it is the first time that we have done anything like this. I don't think cutting out exercise completely will help. I guess we will live and learn and hope that we have a better idea IF there is a next one.
I have really written that much this week in relation to my training schedule, I have still be incorporating the knee and ankle exercises, as my first priority is to try and minimse any possibility of injury especially so close to the event. So this week there has been a lot core stability work and strengthening. Just by incompassing a Swiss ball can make a normal workout 20 times harder, you need to engage and work on all muscle facets. Switching on the core to assist in the stabilisation of the ball.
I did switch on the camera to take some video footage (but completely missed the shots, so hopefully I can explain some of the maneuvers conducted). I may need to do another training session and get the video correct ;)
Ball Pikes (NB these are not the correct terminology)
Lying on the ball face down, head up and chest touching the ground. Your legs are straight and toes pointed upwards, with your core on the ball. Moving the ball towards you into a pike position, core is stabilised and posture is correct.
Side bum bounce??
With your legs on the balls, and tucked in towards your chest. Hands a placed underneath the shoulders. Then rotate position from side to side, almost a touch/bounce from one side to the next.
Its getting a little harder with the terms, and I hope your imagination are working in overdrive. Lying on your back on the floor, with your feet on the ball, hips are up. Then comes the hard part, with one leg raised, bring the ball inwards, the raised leg of course is moving towards your head and the ball is moving closer to you.
Push up on ball
Easy huh?? Wrong, you really need to focus since the ball is not static, engaging the core is vital, your arms and shoulders start to burn with this one.
I am not sure if its good news that I am doing these with an instructor, there is no room to cheat ;( But getting the right technique is vital, I wouldnt recommend doing this without having someone go through them with you first. Investing in a Swiss ball can improve your overall stability even is you are keeping the exercises you do them a simple as possible, just by including some crunches and side obliques, if you want to give it a go, click here to go to the website that contains a variety of different exercise options from beginner to advanced (with pictures).
Talk about an extreme workout for your muscles but unintentionally, after having cramp in my leg calf on Saturday, I am still dealing with the tightness. I even took two days off exercise to try and my muscles a little break from exercise, couldn't quite do a third day. During this time, my left calf is still tight from the muscle contractions and unfortunately to make it feel any better, is by making it feel worse. Intense massage and rolling, I think I actually went through every swear word possible whilst trying to get the knot out of my calf. Stretching, rolling, massage and rest would be the quickest way to recover.
Its been two days and I am still not quite there, but I am most definitely not missing another day. My thoughts now is that a good training session will also help but also concentrating still on the rolling before and after the workout. I do try and roll out before and after ever session anyway but there today its was more concentrated on the calf.
Tonights strength and conditioning class there was just two of us. The warm up was a little different that what we are used to and consisted of 4 sets of the following after 90 seconds of skipping.
Finishing off with some more rolling and stretching (hopefully my calf will feel better tomorrow). Definitely felt like the ultimate workout, but would 100% rather do an actual workout then go through 5 minutes of muscle cramps.
Probably the biggest culprit for my cramp is dehydration, I really don't drink enough water and I should be making a conscious effort to ensure that I am having more than enough water. Also not really warming up before an event, there really is no point in just doing little leg swings, I should be looking at least 30 minutes of warm ups (this is going to be especially important for Enduro). Taking magnesium supplements should also help, if I remembered to take them everyday. Understanding cramps and how to treat it, also helps to hopefully prevent it in the future. Click here to visit the Livestrong website explains a little more on what causes cramps after exercise.
Apart from achieving my pull up goal, of course I participated in my strength and conditions class too. The benefits of doing this class are always incredible, especially when you are focusing on form and technique. I always end up finding that there is something that challenges me and I need to focus on.
With a warm up which I sometimes find just as hard as the actually core components which were:
After doing Spartan last week, I noticed the massive change in my overall strength and abilities. Although my weight increased overall the last year, my overall strength has also improved and increased. Tonights strength and conditioning, I found that I was more focused on improved technique and building strength. Increasing the weight on the bar bell squat, but ensuring that goo technique was still being performed.
After completing the warmups of skips, side shuttles, thrusts and craps. We got stuck into the class which consisted of:
Felt like a full on crazy workout today, my usual 'boxing partner' was not here this morning, so I had the pleasure of training with the trainer and doing two sets of circuits. Which to push yourself to new limits are always great, but most definitely hard work, although surprisingly the 'killer' part of the circuit would have been the touch jumps, doing them for 30 seconds for 3 sets, your legs start to feel pretty heavy. The usual combos, are always a mind beep, especially at 6am!! So my major workout this morning consisted of the following TWICE
Of course when your training for a 24 hour endurance event, your training doesn't stop first thing in the morning. The second session of the day had to happen after work. This is more strength and conditioning based rather than cardio, but is still a killer workout:
With much concentration, I actually made it to the gym - but then there were two problems that then arose:
After getting all excited about Hunter the Huntsman spider, I nearly forgot to include the second session after workout. This was more a strength based programme, and included:
As we have announced on Facebook earlier today, we are both participating in Max's and Maxine's Challenge, this will help us keep focus on our progress up to our event and beyond. Of course by announcing everything, we can't really back down (we may look kinda stupid), so now we have officially declared our intentions we have to keep going.
The first day, apart from being an extremely long day has now been conquered. A PT sessions which included some HIIT training thanks to Megan at Fernwood 6am this morning. It most definitely got the sweat going it included:
x 8 1 legged TRX rows
x 8 Kettle bell clean and press
x 10 TRX squat jumps.
x 8 Slam wall ball throws
x 8 Lunge with row
x 10 TRX plank pendulum swings
x 6 Single armed kettle bell swings
x 6 Side slams with medicine ball
x 2 each side Single legged walk outs
This is how seriously we are taking this, today is the first day without coffee (to be honest I am not surprised today was a really long day, and I actually don't know how long that aspect will last, and will probably cave tomorrow during a meeting, but I guess embrace one thing at a time).
Knee exercises as prescribed by Ben at Mosiac Health, ensuring that I do not encounter the same knee issues as I did last year. Then spent some time on the rower and treadmill.
10 minutes on the rower - 90 seconds 30 seconds off (aiming to keep under 2.05)
10 minutes on the treadmill - 15% incline, 9.5km 30 seconds on, 30 seconds off
The aim is to progress this, and eventually increase running time and decreasing rest period.
To keep track of the our progress, we both conducted the fit test as offered by Maxine / Max.
Keeping you posted on the OCR (Obstacle Course Racing) journey. Letting you know about courses, events and general health and fitness.