29 December 2011

10km @ 5:42/km average pace - Botany Bay

Legs felt quite heavy from weight session previous day.

30 December 2011

7km @ 5:26/km average pace - Botany Bay

31 December 2011
CR 5KM Challenge: 24:42, total of 10kms 

1 January 2012
 Easy start to the year.....
(AM) 20km bike ride
(PM) 20 minute easy run (golf course loop) 3.40km

2 January 2012
40 minute walk (early morning)


4 x 10 (20kg) chess press
4 x 10 (7.5kg dumbbells) incline flies
4 x 10 (12.5kg dumbbell) overhead chest pullovers
4 x 10 (8kg dumbbells) chest press
4 x 10 (12.5kg ez bar) tricep pullovers
4 x 10 (10kg dumbbell) tricep press
4 x 10 (15g) tricep pulldown
4 x 20 (3kg medicine ball) leg raises/stomach crunches


30 minutes treadmill: 5:62km

Look out 2012

27 December 2011

18km @ 5:31/km average pace: Botany Bay

28 December 2011

4 x 10 (20kg) glute machine

4 x 20 (35kg) adductor

4 x 20 (30kg) abductor

4 x 10 (20kg bar) lunges

4 x 10 (25kg bar) deadlifts

4 x 10 (12.5kg dumbbell) single arm back row

4 x 10 (25kg) pulldown

4 x 10 (22.5kg) upper back

4 x 20 (3kg medicine ball) leg/stomach crunches

30 mins treadmill: 5.65km

20 mins stairmaster.

Day 2 towards goal!

Morning: 35 minute walk

Mid afternoon Gym session:
4 x 10 (20kg) chest press
4 x 10 (15kg) overhead dumbell fly
4 x 10 (7kg) incline chest fly
4 x 10 (15kg) upright row
4 x 10 (5kg) shoulder raises
3 x 10 (12.5kg) should press
Abs
20 minutes bike (1min, 2 min off interval session)

Still not feeling 100% due to stomach bug so decided not run and choose lower intensity cardio options.

Suprise!

 It's been a while, but it's time get focused as I work towards my main goal, and the many little goals I'll have along the way.

4 x 10 (20kg) glute machine

4 x 20 (35kg) adductor machine

4 x 20 (30kg) abductor machine

4 x 20 (35kg) calf machine

4 x 10 (35kg) lat pull down

4 x 10 (22.5kg) upper back

4 x 10 (12.5kg) single arm should press

Abs

20 minutes interval session; elliptical trainer (1 min on, 2 min off)

Remember Me......

It's hard to believe over a month has got away on me without blogging.......

Well I have to say there is progress. It has taken a few months but not only have a got over my injury but I think I'm in the right "head space" again. I have no racing plans over the next few months; just some very low key events to keep me honest and hopeful see some noticeable improvements. The focus on the moment is health and fitness.

I'm happy to say I'm running injury free again and have been increasing the mileage, however I did have one little hiccup over the past month. After a visit to the RPA Melanoma Clinic, there was some concern regarding a mole/freckle on my left shin, three days later I had it removed by the surgeon and given strict instructions of no exercise for two weeks. After some discussion with the Doctor. I was given permission to walk but no longer than 15 minutes per session. Well, I was good for two days and then met a girl friend for a 1 hour walk and then commenced running -sensible distances of up to 15km :-)

A very dear friend diplomatically suggested the Michelle Bridges 12 Week program during a conversation we had a few months ago. After some research, I decided to sign up for "Round 2" that commenced on 23 May 2011. Whilst my diet and exercise routine were not too bad, I just felt I needed some direction and focus. So far so good, I did have to make some small modifications with the exercise plan in the first week due to the stitches in my leg and the bonus cold I had picked up but I'm happy to say I have lost 1.8kg in the first two weeks. The meal plan, shopping list and recipes are very good and I it's great to be so organised.

I'm back

Finally an update - well life has been extremely busy in the Gregory house with regular life, holidays which including a trip to Bryon Bay to enjoy the Bluesfest but training has been going well and I think I've turned the corner with my PF.

Training has continued to be a mixed bag but very enjoyable. Some highlights include:
* a five day running streak!!!!!
* power walking with my new weight vest- I'm in love with it.
* interval sessions along the beach, again with the weight vest
* sand hill training at my favourite hide away.
* Gym sessions (strength and core)
* Relay for Life
* A secret session to keep me under the radar to assist in my return to running.

All topped off with little more weight loss and I'm about to starting something very exciting.

Loser

Well I lost the Gregory v's Gregory challenge this week but I'm happy to say that I lost weight and few centimetres along the way. Let's just say, my challenger had a "last minute training session" and next weeks results may be a little more accurate. I'm pleased to say I feel like I have finally turned the corner with my foot injury, the dreaded plantar fasciitis, I have some new orthotics to wear in my everyday shoes and had some adjustments made to my "running" orthotics, some physio and lots of taping. I am very excited that I have had no foot pain for now 9 days. Last weeks training was again mixed and very enjoyable; * Running - a grand weekly total of 45km and pain free!!!!! * Lots of strength and core work, I'm loving the return of the callous on my hands * Cardio; step machine, bike, walking, etc. On Saturday morning we meet my lovely sister and her two little girls and walked "The Bay", a great way to spend a couple of hours in the sunshine. Feeling good.......