Train Like a Wasp!

Will I ever be a rugby player?
Far from it.
However, there's lessons to be learnt from the strength and conditioning sessions that footballers go through, hence I found myself at the London Wasps Twyford road (Acton - West London) training grounds for 2 trial training sessions.
Glorious weather in London all last week, it seems that summer has finally decided to show its face, I decided to walk to their grounds from work- a good 40 minute uphill...and arrived at the gym at 6:30pm.

Naturally, an all boys club. There were around 6-8 in the group, all shapes and sizes,  committed to weight loss and keeping fit. Before the start some of them were warming up by rolling little balls under their feet, and plastic pipe rollers on their tight muscles ( it's not a foam roller)!

We broke into two groups, did a bit of stretching, planks etc and were shown our exercises for the circuits, in 10 minutes we do a range of exercises , almost always involving 6 pushups, then some kind of weight lifts such as the farmer's walk With a 13kg kettlebell! (they got me a lighter one), TRX pulls (w shape in arms!) steps with weights, abdominal crunches. Few reps of these and we'd change groups with different routines when 10 min was up. It was quite fun and certainly felt more private than in a gym with everyone watching.

Then as we went into the final minutes of the hour, we were asked to go outdoors. Everyone took their bottles of water so I knew something was up. We all went out to the synthetic turf and lined up, and pushed this basic scrum machine for 100 metres (or for me, up to the 3rd line) on the low handle , and back.
To illustrate what this apparatus looks like here's a more advanced version compared to the one we pushed. It was hard work! Some guys even had weights added onto theirs but they still pushed alright!

I certainly felt conditioned - and earned my complimentary maximuscle protein chocolate crunch bar on the way home. A 60 minute intense session the day after a 10 mile long run! Quite happy about that!

Session 2 - on a friday - I started my afternoon cycling up to Acton, all uphill, but less work and sweat than walking there! We headed outdoors, with a breeze, it was like a natural air conditioning. Loved the blue skies as it reminded me so much of Australia..

This time our circuits involved curls with swiss balls, jumping in and out of huge tyres, bear crawls,  Half turkish get-up (why turkish?) - but the explosive arm support is beneficial apparently!

and throwing 35kg weight bags onto our arms and running! (I again, got the easier option which is similar to the picture below) - now I wonder why baggage handlers are only allowed to do 30kg when these workout sessions for amateurs clearly exceed that! But as we've been told, more weight is good. It will trick your body into faster metabolism hence losing fat faster, and supplemented with a protein rich diet, building lean muscle.

There are priorities to be set when one is juggling too many things in life, after 2 sessions of concessions on lighter weights for me compared to everyone else, I was ready to take the learning and shift the focus back to running training. The bike ride home has never felt so good, downhill, and through the bridges that now become so familiar to me - around 6 miles and I'm into Twickenham , the haven of rugby. These 2 training sessions with the boys at the Wasps means I will never look at rugby in the same way again. Caught the next fast train home just in time, and into a rewarding friday night dinner - haha, not a protein shake! :)

As busy as a Wasp! The week's training and getting behind the scenes of how professional sportspeople train got me ready for a full saturday of Games Maker Role Specific Training at Hackney college (which was interesting) - really looking forward to the Olympics now, not too long to go - lots happening before then!


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10 kms around the block + a swim!

No I didn't fall into the Thames!
Completed Staines 10k run this morning. A sunny day, which means warm(for here).

An easy start, leisurely 5 mins walk to race HQ, our local leisure centre. Like Wokingham half, it's not my first time, get my chip, stored my bag (strategic- for the free swim in the gym afterwards!) and...tried out a free pre-race massage by the local new sports chiropractors.

Chatted to a guy in the queue who did bedfont lakes Parkrun and Cyprus half and seeing my Prague marathon 2010 technical top on , it provided good fodder for conversation.

9am came and went, in amongst groups of running clubbers, firemen and a lion, as we as runners of all shapes and sizes, I took my start behind 'estimated finish time 50 mins (cos there were no other!) ' and waited for the gun to go, through a very familiar route....on and off the kerb, finding the tangent, catching up with a few 'competitors'...,eg miss blue singlet with loud music (who went for it after 9km!),

the crowd was friendly, some even called 520(kid who read my race number)! Bonnie!(name on back of top)..My 2009 pacer had gone for a bike ride to Oxford. No iPod, no other equipment, it almost felt light, except blisters were forming on both feet ( rare!)


It wasn't the easiest but I felt I had pushed...and knowing what I needed to do to move to the next level post race....I turned into knowle green.

The finish was there, the clock said 54:xx...which means, another PB, despite the slowing kilometre splits. Anothermedal and white (again!) tshirt to add to collection.



Another 20 mins in a crowded pool - me thinking, a bike ride later to complete the triathlon? Maybe my friend visiting from Hk will accommodate and tour on a Barclays "boris" bike?




I've certainly earned my post race recovery meal :)
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Ready or not...it's around the corner!

The signs are up for Sunday! A refreshing Thursday evening run after the rain...feeling that I haven't earned spag bol for the night after a day of rest on wed (albeit a hop on the bike to pick up dry cleaning and head to dentist), I came home, threw on my gear and went for a hard one out towards our nearest lock (see pic below).
Many puddles to dodge and I wasn't successful in all of them. My inov-8's are caked with dirt on the inward side and some water also got in, eew.

I have my lil PH challenge going at the back of my running logbook where I record my splits to this closest landmark >1mile away. A * for a negative split record fast time and another * for a quick total time.
Proud to report that my last 2 runs in the last 5 days have 1 negative split record. Today's 'all-out' had an overall course record, and a fast first split ( not negative though) record. If it weren't for a dog in the way on the return leg..2 or 3secs could've been shaved??
Now goes few more days of chocolateless (2 so far!) and hope to be set for Sunday!
Maybe a swim before but no more whacky all-outs before then..
Interesting now my legs feels like cyclists legs and getting through distance on my own feet feels just too slow. I will need to tune to the distance of 10,000 metres again, one foot after the other .

Hoping for pleasant weather.

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Rain, rain, go away!

Go away cos I want to be outside to play!

It's been raining every day....as far as I can remember. Since Sunday?
Not the most encouraging weather to train in and one would be more comfortable seeking the refuge of the gym. However, the logistics involved - carrying all the gear (to work first to save the walking from home to the gym again should I get home and not be encouraged to go out) and the environment itself.

I don't like treadmills, seeing men gritting their teeth pulling weights and personal trainers (the same ones) supervising someone (looking very bored at the same time) trying very hard on a piece of equipment.

However I have seen all of this in a different light over the last 2 days.Did a 15-min 'fast class' on Powerplates the other night (along with 3 other guys who was moaning about the 'intense' options of some of the exercises) - shows how you can use the machine really to intensify your results. Observing others doing weights, dumbells and the TRX machine on the floor - new techniques can be picked up.

Once I can relate all of this to the training that is at hand (according to the Martin Yelling's10k article in Running fitness - march edition) - its all about intervals, getting your mind into running in that goal race pace with short recovery sessions in between.

Yesterday I found myself working in London and decided to try the Tower Hill gym as a launch pad for a dash around the Thames if the rain slows (and good towels and showering facilities for afterwards!).

I got what I wanted!

it's always good running across this bridge with lots of tourists in the way and reminiscing the London Marathon last year and the crowds. Equipped with my black Inov8's - light and fashionable - I managed to dodge enough puddles and still feel stable enough runing on the flat but wet surfaces. The wind picked up in places and as I got to Southwark Bridge the rain returned.Time to turn back although I was feeling warmed up. 3 miles out of the way!

A wedge of orange on a plate at the gym reception made me feel welcomed, very refreshing.
I continued my intervals on the treadmill - however the tv was boring and watching the dials on the treadmill makes me wanna cry 'stop'! If I didnt look it was ok. Another 2kms there - and a good ole stretching, powerplates, dumbbells and weights session to cool down. I was able to feel worked out and yet happy that I have done enough work.

The sky was still light albeit a light drizzle so I decided to walk across the bridge to the trains - it is absolutely lovely being able to stop and take pictures :) and to feel the pitter-pattering of the rain on my wind jacket (i didnt carry a brolly at all as the wind made it unwise to do so)...sheer joy!

How can one get tired of being in London even, especially if it means walking an extra mile to get home?




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It's London Marathon weekend again!

Time flies, and its the London Marathon weekend! A little relieved that I'm not involved in any way this year, unlike 2010: when I was a volunteer and earned the silver medal, and 2011 when I ran my PB and collected the gold medal :) Watching on TV was good enough, after being in the rain last night near Canary wharf, where the barricades were being set up...

This saturday, after doing 12 miles on the bike (as a necessity to get to various appointments and to the shops), we headed east to Excel for the pilgrimage - arguably the largest marathon expo in Europe.The novelty has worn off, nothing new apart from Vibram's barefoot shoes made an appearance, as well as the kinesiotape (both considered a no-no for me - or as my hubby thinks, if I have to tape myself up in that way to run, its time to call it a day). and it being almost closing time, we weren't 'wow-ed' by too many 'firesale' deals.

Got a few new shirts to compensate for my weight gain (oops) and then a pair of Mizuno Wave Riders at 20% off - along with a new t-shirt (pretty nice I must say!) and an union jack bag.

I chose to spend more time at the Mizuno stand this year as I wasn't too sure about my Asics neutral shoes, my last encounter with Mizunos at Prague were that they were very lightweight. Tried a few pairs on the treadmill and this pair (the plain looking light blue coloured Wave Riders) did feel a little like the Inov-8's with a little more support, so I will be gradually wearing them in...hope it's going to work for me!

and a new Running Fitness magazine - with an article on preparing for 10k's.
A topic that I had been discussing with my colleagues (as is my next race on the agenda with only 3 weeks away)...the more I spend the morning watching the London Marathon and the sub-3's and sub-4's coming in, the more i'm feeling unprepared and guilty to be sitting in on a sunny sunday morning, not working off the very nice meal at a marathoner's reunion on saturday night!

By the time I got myself out the door to try out one of the training ideas in the magazine- the sun shifted away....after 2.5 miles, it turned windy and drizzly...and it got worse! lucky I had my 'waterproof' cap and sandwich bag over my iphone  - I was totally drenched in my new heatgear top! The smiles of those remaining on the Thames path as the rain closed in...I can only acknowledge that only someone with a race to train for, a goal to pursue would be crazy enough to be out there and not give up.

This, and other spheres of my life.  Perhaps it's not the best day to start a dietary regime...but I'm taking small steps - qu’est ce qui se passe, what is going on here? a modified version of the leek soup for late lunch/dinner - hope to be in shape before the weekend, before it all starts again, with another weekend trip with out-of-town visitors!

No wonder the VLM showbag this year contains something a little more practical than the usual 'London Pride'...I might use it this week :)  

 

In good company

It's been a while since I've ran with a group. With the recent rainy weather and the acquisition of the Brompton foldable bike, it has been far too easy to dash out quickly to the shops, in between showers.
The times when you need to carry a little more than your backpack could carry , like drycleaning, one has to walk, or run. With a big brolly in hand, and no cap/hood, when the breezy rain hits, there is no choice but to be drenched, with a shopping bag over my head for shelter...a warm shower has never felt so good.

Last Saturday, we finally managed to get our group of marathon veterans to experience our training ground this side of the Thames. A sunny but breezy Saturday late morning we started, a lil later than usual, a bit warmer. Recovering from one of those killer cramps in bed, my left leg was tender to start, and...it wasn't easy to keep up. I don't like being at the back of the pack, left behind. Proof of the lack of basal fitness? Or the German würst and oster fest effect? More 'woodshedding' required it seems.

It was heaps of fun. The ground wasn't as wet as I thought, it was peaceful along the river, and we found a hilly road near the Kennedy memorial (American soil within Runnymede!), and the downhill run and views of the panorama towards Windsor and heathrow was rewarding.




Of course more rewarding was the BBQ fest after a 8 mile + run, and for one of us, proof that one can run from central London to staines in 2 hours and a bit!




Leftovers to kill off after the party, and more stretching to be done...this has hurt more than a half marathon when I started slow!

At least, I'm back in business.

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Zumba!

An Easter Weekend of gluttony, ending a period of intense chocoholism...not! until the stockpile has been exhausted! hmm...there is an article that may comfort..

Snow and rain put me off a long run in the English Garden in Munich, which I would have longed to do...however, we did walk, and walked for most of the weekend, in and around.

Back into business on Tuesday, a day of blue skies at times, with occasional showers. The humidity makes it quite cold....gone are the days in March when the days first became longer, the warmth of the sun kissed our skin, and we could go on, and on...and on. Cycling, Running and enjoying the great outdoors..

I felt obligated to hit the gym and got in in time for a Zumba class - one that I had heard about so much about : it's fast, it helps people wanting to lose weight achieve results...however it has been YEARS since I have stepped into a group class apart from Pilates, Yoga and Spin. I just had to give it a go.

The class started 10 minutes earlier which made me wonder whether it was the right class! The beginning felt like a Body attack class - left and right, dance moves. Our instructor wore only a sports bra and a torn shirt with no sleeves and big big holes for the arms. She also had messy hair and wore plastic armbands - a rather funky look. My fellow 'Zumbans' tonight were of all shapes and sizes, a 6-foot + girl right in front of me, a pregnant woman, tall, short...fit enough to dance away.

With my continual lower calf tenderness and an ex(I hope!) plantar fasciitis sufferer, I have paid the price for doing high impact sports like badminton earlier on in the year. However, this was different. Under peer pressure (?) I was able to do fast lunges, fast star jumps! (fast being a relative concept). I felt a little young again (flashback: friday evenings at the Sydney Dance Theatre doing streetfunk) - but when we got in a circle and were assigned numbers 1 and 2 and had to twirl and pass each other...hmm, my recent Celidh experience at a 60th birthday proved to be a lot better!

Is Zumba then, one exercise for the old, or the young?
If I can get myself to the gym on an evening that it's on, I will give it another go. After all, its a sport not for demonstration - and who cares? cos I know no one from the class...it's a good stretch, a good burn of energy - hopefully leading to a leaner me, much required for the upcoming scheduled runs... :)