Wednesday 9 March 2011

Been a bad blogger

Oh my god I have been so bad at keeping up to date with the blog! Am a terrible blogger! Life seems to have gotten in the way!

So here I am going to start again. Start a fresh. I have just registered my place for the Run to The Beat Half Marathon in September and training really starts here!

Not being a very natural runner I need to really get motivated and train hard. I cannot wake up the day of the run and just run it. I hate those people! Those annoying naturally agile people with stamina of a horse and the laziness of a sleuth!

So the count down to September officially starts here.

Running 4 miles tonight with George, Anna, Colette and James. Will try and keep a good speed and fit in some extra exercises. Which I shall write about tomorrow.

Have also started Hypnotherapy training - which I find very interesting. Self hypnosis seems to be working. I can now banish a head ache and motivate a 6am gym session.

So let the Half Marathon training begin!

Friday 23 July 2010

Weeks 5-8

So with weeks 5-8 completed I thought I should update everyone with their progresses and we can all reflect on all the exercises we have done.

We've had a few new comers and the potential promise of more and even talks of running this twice a week ...

But read below ... well don to all those who participate!

Week 5 - 30th June

Team:
Tracey, Anna, Edina, Colette, James
Distance: 4 mile run
Situps:
Set 1
20 x sit ups
20 x twist sit ups
20 x leg raises
20 x back ups
20 x press ups
Sprint 50 meters
Set 2
20 x kickout sit ups with 3 sec hold @ 10 & 20
10 x 4 leg raises (left, right, both, bum)
20 x side sit ups on each side (40 in total)
20 x twist back ups
1 min Plank
Sprint 50 meters
Circuit & Games & Triceps
Circle with squat thrusts, star jump & Burpies (2 x sets of each)
Triceps – 2 x sets of 20
Lunges – for 20 meters & sprint 20 meters

And all complete with Kings of Leon playing in the background!

Week 6 - 7th July
Team:
Tracey, George, Colette, Edina, Sophia, James, David and Donal
Distance: 4 mile run (extra 1 mile run back to The Mill and 2 miles for Colette)
Situps:
Set 1
10 x slow and controlled sit ups (3 seconds up, 3 seconds down)
10 x short pulse sit ups
10 x slow and controlled sit ups (3 seconds up, 3 seconds down)
20 x slow and controlled leg raises(3 seconds up, 3 seconds down)
20 x back ups
20 x press ups
Sprint 50 meters
Set 2
20 x kickout sit ups with 3 sec hold @ 10 & 20
20 x side sit ups on each side (40 in total) with 3 sec hold @ 10 & 20
10 x 4 leg raises (left, right, both, bum)
20 x twist back ups
20 x press ups
Sprint 50 meters
Set 3
20 x hip thrusts
20 x pulse hip thrusts
20 x turning hip thrusts
Circuit & Games & Triceps
Circle with squat thrusts , star jump & Burpies (2 x sets of each)
Triceps – 2 x sets of 20
Lunges – for 30 meters & sprint 20 meters

Week 7 - 14th July
Team:
Tracey, George, Colette, Sophia, James, David and Donal
Distance: 4 mile run (extra 1 x mile run to The Mill and 1 mile run back)
Situps:
Set 1
10 x slow and controlled sit ups (3 seconds up, 3 seconds down)
10 x short pulse sit ups
10 x slow and controlled sit ups (3 seconds up, 3 seconds down)
20 x slow and controlled leg raises(3 seconds up, 3 seconds down)
20 x back ups
20 x press ups
Sprint 50 meters
Set 2
20 x kickout sit ups with 4 sec hold @ 10 & 20
20 x side sit ups on each side (40 in total) with 3 sec hold @ 10 & 20
10 x 4 leg raises (left, right, both, bum)
20 x twist back ups
20 x press ups
Sprint 50 meters
Circuit & Games & Triceps
Circle with squat thrusts , star jump & Burpies (2 x sets of each)
Triceps – Pyramid Triceps from 11 (total 66 tricep dips)
Lunges – for 30 meters & sprint 20 meters

Week 8 - 21st July
Team:
Tracey, George, Anna, Sophia, David, Donal, Max, James and Alison
Distance: 4 mile run (extra 1 x mile run to The Mill and 1 mile run back)
Situps:
Set 1
20 x sit ups
20 x twist sit ups
20 x leg raises
20 x back ups
20 x press ups
Sprint 50 meters
Set 2
20 x kickout sit ups with 4 sec hold @ 10 & 20
20 x side to side leg raises
20 x side sit ups on each side with 4 sec hold @ 10 & 20 (40 in total)
20 x twist back ups
1 min Plank
Pyramid 9 pressups (45 in total)
Sprint 50 meters
Circuit & Games & Triceps
Circle with squats, burpies (2 x sets of each)
Triceps – Pyramid Triceps from 11 (total 78 tricep dips)
Lunges – for 20 meters & sprint 20 meters

Liking your work everyone

Tracey x

Thursday 24 June 2010

Summer Hyde Park Work Outs! Lets Begin ... Weeks 1- 4

The best things in life are free. Or so they say … so a when a few like minded people grouped together and decided that a work out in the great out doors sounded like a brilliant idea … The Wednesday Work Outs began!

It all started with a free first session with the British Military Fitness Organisation. For all those who hate the gym, like to work out with instructors and amongst other people … this is the workout for you. Divided into groups for fitness level, wearing bibs that define how hard you push – you then run in the park behind said instructor and do all the things he asks of you. Classes can stretch to about 40 – 50 people per group and you are made to work as a group till the bitter and painful end. Press ups, sit ups, circuits … you name it we did it.

That was good fun! … Where do I sign up? How much did you say? Hmm … there’s the BIG catch … A free environment … no one-on-one time and extortionate prices … I might have to give this one a miss.

But it would be such a shame to miss out on all the advantages of exercising out doors. Just because we can’t afford to be part of the BMF, does not mean we can’t take advantage of the free surroundings. A little brain storm with George and our Wednesday group was formed!

I thought it would be a good idea to document our work outs so everyone can see what we are doing and how we are progressing … SWOT you are thinking … but read on and see what you are putting your bodies through!! Well done to all those who partake!

Week 1 - 2nd June

Team:

Tracey, George, Sophia, Anna, Rachelle, Edina

Distance: 3 mile run

Situps:

Set 1

20 x sit ups

20 x leg raises

20 x back ups

20 x leg ups

20 x press ups

Sprint 50 meters

Set 2

20 x twist sit ups

20 x side to side leg raises

20 x back up twists

20 x kickout sit ups with 3 sec hold @ 10 & 20

20 x press ups

Sprint 50 meters

Circuit & Games & Triceps

Circle with squat thrusts , star jump & Burpies

Triceps – 2 x sets of 15

Lunges – for 20 meters

Games with wheel barrow

Week 2 - 9th June

Team:

George, Tracey, Anna, Sophia, Rachelle, Edina, Suki

Distance: 3 mile run

Situps set 1

20 x situps

20 x twist sit ups

20 x leg raises

20 x back ups

20 x press ups

Sprint 50 meters

Set 2

20 x kickout sit ups with 3 sec hold @ 10 & 20

20 x bicycle side sit-ups

20 x side leg raises

20 x back ups twist

20 x press ups

Sprint 50 meters

Circuit & Games & Triceps

Circuit Circle with squat thrusts , star jump & Burpies x 2 of each

Triceps - 2 x sets of 15

Lunges – for 20 meters

No Games this week

Week 3 - 16th June

Team

Tracey, George, Anna, Sophia, Rachelle, Phillipa, Suki, James

Distance: 4 mile run

Sit ups set 1

20 x situps

20 x side sit ups

20 x leg raises

20 x back ups

20 x press ups

Sprint 50 meters

Set 2

20 x kickout sit ups with 3 sec hold @ 10 & 20

20 x bicycle situps

10 x 3 leg raise (left leg, right leg, both legs)

20 x twist back up

20 x press up

Sprint 50 meters

Circuit & Games & Triceps

Circuit Circle with squat thrusts , star jump & Burpies x 2 of each

Triceps - 2 x sets of 20

Lunges – for 20 meters – followed by sprint for 10 meters

Games with wheel barrow

Week 4 - 23rd June

Team:

Tracey, George, Sophia, Anna, Rachelle, Ednina, Colette

Distance: 4 miles

Sit ups set 1

20 x situps

20 x twist sit ups

20 x leg raises

20 x back ups

20 x press ups

Sprint 50 meters

Set 2

20 x kickout sit ups with 3 sec hold @ 10 & 20

20 x side sit ups on each side (40 in total)

10 x 3 leg raise (left leg, right leg, both legs)

20 x twist back up

20 x press up

Sprint 50 meters

Circuit & Games & Triceps

Circuit Circle with squat thrusts , star jump & Burpies x 2 of each

Triceps – 1 x set of 15, 1 x set of 20”

Lunges – for 20 meters – followed by sprint for 10 meters

Sit ups Set 3

20 x Hip Thrusts

20 x pulse hip thrusts

20 x kickout sit ups with 4 sec hold @ 10 & 20


So again well done to the guys that take part! I can probably imagine it is the last thing you would like to do after a long day at work, but I am hoping you can’t do without it now!!

Please keep coming and bring people!