Mileage counter

Sunday, 28 February 2010

28/02/10

Today ended up being quite a good day work out wise, ended up getting more done than we'd both planned love it when that happens.

AM
Checked max chin-ups and push-ups, can still only do 1 chin-up from dead hang, it's getting frustrating!! I'm trying some new approaches to getting that bit from the bottom sorted out like having Mike give me a little support from the bottom so it's assisted so I can build the strength a bit more gradually, hopefully that will help. I also managed 30 push-ups but I stuck my bum in the air to rest a bit near the end so they don't really count as 30 consecutive ones so I'm going to try those again see if I can do them without the rest.

Did some boxing work on a new guard style I'm trying, like Joshua Clottey's guard.. Did some work with Mike like technical sparring so I was working on blocking and countering his punches and also throwing any combinations he shouted out to his gloves. Mainly working defensively though.
Technical sparring 4 x 2 minute rounds with 30s rest
Mitt work 2 x 2 minute rounds with 30s rest
We hadn't planned on doing any boxing specific work, just the magic 50, another Ross Enamait workout... So we did that too! I used to absolutely HATE this workout cause it's tough but now I love it! I used an 8.5kg dumbell for the lifts.

Magic 50
5 clean each arm

5 swings each arm

10 burpees

x 5 rounds


I completed it in 7.03, annoyingly close to under 7 minutes! I saw the timer was at 6.40 just before I started the last set of burpees so I was trying hard to power through them to come in under 7 but I just didn't quite make it! Maybe next time!

PM
Max push-up re-test got 30 proper ones this time, only just though, really tough, my arms feel like jelly now!
Max plank test managed 2.47 + 17 seconds from my last max test
Neck work

Off to watch Saving Private Ryan, it's on TV and I've never seen it, hope everyone has a great night!

Weekly totals and blog award

I almost missed this award, didn't notice my name in the list - silly me!! Such a cool award too, Marcia from Teamarcia gave it to me in a list of blogs who inspire! So sweet, thanks Marcia it really made me smile!! If I follow your blog or ever comment on your blog consider yourself tagged cause all the blogs I read are awesome and I can't just pick a few!

Weekly Totals

Miles - 8.37
Push-ups - 68
Chin-ups - 15
Pull-ups - 0
Neck exercises - 1
Isometric punches - 1
Wrist curls - 1
Core work - 1

Wow those push-up totals look so low!! I have been experimenting doing them on the handles which are way harder - to me anyway, and also the tempo push-ups which I can't do very many of. Even though they have decreased my totals this week they will hopefully raise them in the long run, same with the chin-ups. Man I was sore the day after I did the tempo versions of both exercises, it's been working well for Mike doing it that way though so hopefully I will see good results too.

Oh and I almost forgot... this is the only pic I have from the strong woman comp and it's horrendous! In fact I can't quite believe I'm posting it...

Saturday, 27 February 2010

Gorgeous blogger and 26/02/10


Anne Marie
nominated my for a gorgeous blogger award! Thanks Anne Marie! :D The award asks you to share six things about yourself, here are mine!
  1. I'd love to open up a healthy eating bakery
  2. Mike and I are hoping to set up a scheme teaching parents healthy cooking techniques and parents and children fun exercises they can do together
  3. I started running in October but I had tried once briefly before, I used to run on the treadmill at the gym and then went out with the university's running club...it was awful, I was so slow and out of my depth, they all waited for me and told me to come back for the next run but I was embarassed how slow I was that I didn't!
  4. I won a strong woman competition at university, it had three sections and I got 1st for all three
  5. When I was a small child I used to pick up goats and sheep in farms even though they were almost as big as me
  6. One of my favourite memories as a teenager was my time spent at band camp type places, I was a member of the Yorkshire Youth Choir which had residentials twice a year and my youth orchestra did tours, Venice was the best even though we travelled there in a coach which took 2 days!
I'm nominating these awesome bloggers to tell us all six new things about them!
Marathonmaiden
Teamarcia
Angel
Deisegirl
Chrissie
Barefoot Angie Bee

AM
30 minutes of sparring
Bas Rutten all round fighting 7 x 3 minute rounds 1 minute rest inbetween (inc 35 push-ups)

PM
15 minutes of core work

Thursday, 25 February 2010

25/02/10

Mike cooked me tea last night :-) we had spaghetti with spinach and veggie meatballs in a tomato sauce which he made from scratch!


It was yummy, I'm going to have to get him to cook more often!

Todays training AM
I did some running! My knee felt fine all day yesterday so I decided to see how it felt running on it and it didn't hurt! So happy about that I was really worried I'd put myself out of running action again! We went and did an old favourite hill sprints so if I needed to stop I wouldn't be too far from home.

1 mile warm up
20 x 55 metre sprints/ 20 x 55 metre jog back to start for recovery (1.37 miles)
1 mile cool down

I think I jinxed myself today, marathonmaiden blogged about her rainy run and I thought I've never really been caught in the rain on a run. That all changed today as it started raining just as I started the sprints! It wasn't too bad though I didn't get soaked so I can't complain.

PM
Tempo push-ups 5 x max (4102 method, 4 seconds down, 1 second hold at the bottom, 2 seconds up, 0 seconds rest at the top and repeat)
Tempo chin-ups 5 x 1 (4102 method, jump to top position 4 seconds down, 1 second hold at the bottom, 2 seconds up, 0 seconds rest at the top and repeat)
Isometric punches 4 sets Jab/Straight/L.hook/R.uppercut.

Wednesday, 24 February 2010

A few workouts and Italian food

It's been a while! I think this is the longest I've gone without updating! I missed writing Mondays workout cause it was my mum and dad's birthdays (they are both exactly the same age!!). We all went out to an Italian restaurant which was really nice and very indulgent!

Mike, Me, Gran, Grandad

A few (bad) pictures of the restaurant... my camera does not like low lighting!! - I loved the decor in this place, really quaint!

The waiter brought out olives and bread for the table, I had half a slice of bread and loads of olives, 2 slices of garlic bread, one normal and one tomato, some mozarella caprese.




For the main course I ate most of a vegetable pizza - gave three pieces to Mike, my brother and my dad otherwise I wouldn't have got through it hah! And I even had a desert, tirimasu, I was so full but it was worth it, the food was great!
My pizza
Mikes pasta
The best tirimasu I've ever eaten!
After the meal we all went back to my grandparents for some drinks, I didn't have any, much to my grandad's disappointment as I'd already had two with my meal and I'm a complete lightweight! Anyway all of this meant I didn't get home until 1 so I didn't feel like blogging then, just sleeping! Since then I've not had much time on the computer but hopefully that will change soon as mine should be getting fixed *fingers crossed*

Monday
I went running again!! So glad to be back out there! I did three 1 mile intervals..these interval workouts don't get any easier!!
1.2 mile warm up at 9.40 pace
mile 1 - 7.28!! new years resolution of a >7.30 mile check!! best aim for under 7 now!
mile 2 - 7.56
mile 3 - 8.19
0.83 mile cool down
Mile 3 was so frustrating, I'd hoped to get them all under 8 but I was just too tired. It would have been faster but some idiot driver drove onto the pavement in front of me so I tried to go around her for her only to drive back in front of me where I was going then. I think she was trying to park or turn around but she was making a right pigs ear of it and just got in my way completely. I wouldn't have been under 8 minutes if this hadn't happened but it would have been more like 8.10 I think. The second annoyance was my knee. It started hurting in the cool down.. I didn't think much of it until Tuesday when I could barely put my weight down on it. I'm getting seriously fed up with my body. It just keeps letting me down my shins fine and it's something else.

Tuesday
AM
I was really tired after the late night on Monday and just not feeling very motivated. I wanted to do something but I didn't really feel up to much.. I suggested to Mike we give swimming another go since it would be easy on my joints. We did a little jog on the way there but nothing much (my knee felt fine here). We did 20 laps of the pool with a small breather between each lap which equalled to 1km in 30 minutes- not bad for the second time swimming in about 10 years! On the way home is when I started having problems. We had about 2-3 miles to walk home and about a third of the way home my knee started hurting so much I could barely walk.. WTF?? Jogging part of the way there is fine but walking is not? Body what are you playing at?

PM
Strength - upper body only.
Dumbbell bench press 2 x 6 (7.5kg)
Dumbbell bent over row 2 x 6 (13.5kg)
Dumbbell curl 2 x 8 (6kg)
Push-ups on handles 2 x 4 (Sooo much harder on the handles!!!)
Wrist curls 35, 15 (17.5kg)
Reverse wrist curls 35, 15, 10 (10kg)

During the pm workout I got really stressed out with myself. The worst bit was the push-ups, I couldn't even do 5 on the handles and that got me. My body just felt exhausted, I feel like I keep adding rest to my workouts but keep feeling more run-down and fatigued. I'm getting so frustrated with myself.. During the workout Mike suggested he thought I would benefit from taking an extra rest day a week. I don't really want to cause it feels like taking a step backwards but it's just not working out the way I'm working at the moment. Like he said 5 good workouts a week are better than 2-3 good with the rest limited by fatigue...

I had a rest day today and I've devised yet another new plan which I'll post tomorrow... maybe this will workout better.. I hope so!! I've just re-read this quickly and I'm sorry how grumpy I sound today!!Cheery Laura is back tomorrow!

Sunday, 21 February 2010

21/02/10

AM
Today I did a variation of workout capacity 101 from Ross Enamait's book infinite intensity for a video (not of me I'm afraid!) and more info from the man himself, see here. My variation is really the same except it swaps chair dips for pull-ups, for two reasons, 1) I usually do this workout with Mike and we'd both be fighting for the pull-up bar if we both did pull-ups and 2) if I had to do 5 pull-ups each round it would take me all day!! Also my medicine ball slams were more like swings as our floorboards would probably not cope with medicine ball slams! Anyway the workout is...
  • 5 Chair dips
  • 10 Medicine ball slams (12kg)
  • 15 Burpees
  • 20 Jumping jacks
x 10 rounds in 18.55

This workout might look easy on paper but I promise you it is absolute HELL! My entire body hurt afterwards!!

I've blogged a few times about the caramel apple spice cupcakes from veganomicon, I wasn't sure about posting the recipe but I've seen it posted elsewhere on the web so I'm going to share it here too. The frosting makes these cupcakes really good, it's definately worth making.

Caramel Apple Spice Cupcakes
2 apples
2 tablespoons brown sugar (I use xylitol)
1 tablespoon margerine
1 cup of milk (non-dairy for vegan version)
1 tablespoon of lemon juick
1/3 cup of canola oil (I use applesauce)
3/4 cup sugar (I use xylitol and slightly less than 3/4 cup)
1 teaspoon of grated lemon zest (I leave out)
1 teaspoon vanilla extract
1 1/2 cups flour (I use plain wholemeal)
1 1/2 teaspoons baking soda
1/2 teaspoon baking powder
1 teaspoon ground cinnamon
1/4 teaspoon ground nutmeg

Caramel Penuche Frosting
1/2 cup sugar (I use xylitol)
3 tablespoons margerine
1 tablespoon molasses
2 tablespoons powdered milk (I use soy protein powder)
1/3 cup milk (non dairy for vegan version)
pinch of salt
2 1/2 cups of confectioners' sugar (I make my own with xylitol and use less than 2.5 cups)
1 teaspoon of vanilla extract
1/2 cup toasted nuts to top (I use cashews)

Directions
Cupcakes
  1. Preheat oven to 350f or 177c
  2. Chop apples into 1/4 inch pieces (leave skin on)
  3. Heat sugar and marg in a heavy skillet over medium heat until bubbling
  4. Add apples and cook until all liquid has evapourated about 12 minutes
  5. In a large bowl mix milk and lemon juice allow to sit for a minute or so
  6. Add oil, sugar, lemon zest and vanilla, stir
  7. Sift in flour, salt, baking soda, baking powder, cinnamon and nutmeg mix until flour is moistened, don't overmix
  8. Fold in apples
  9. Fill cupcake liners 3/4 full
  10. Bake for 20-22 minutes until a toothpick comes out clean
Frosting
  1. Combine sugar, margerine, molasses, powdered milk, milk and salt in a pan over medium heat, stir constantly.
  2. Remove from heat and allow to cool slightly
  3. Add vanilla and gradually add confectioners' sugar
  4. It should end up thick and fudge like
  5. Top cupcakes while the frosting is still hot
  6. Top with nuts
  7. Enjoy!!
PM
10 Chin-ups
Neck exercises

19/02/10 and weekly totals

19/02/10
Minute drills - another last minute workout. Mike's fight had to get called off as his rib injury, which I think I've mentioned before, was too bad to fight with. So we decided to do minute drills.

30s burpees (with variations each repeat - normal, tuck jump, 180)
30s star jumps
30s high knee dumbell press
30s shadow boxing/mountain climbers
x5

Weekly Totals
Miles - 0
Push-ups - 182
Chin-ups - 0
Pull-ups - 0
Neck exercises - 1
Isometric punches - 0
Wrist curls - 0
Core work - 1

Well my totals look well and truly awful this week, it was a back off week and I was resting my legs from my shin injury. My shin is feeling much better and I'm totally looking forward to running this week!! Annoyingly the snow started last night and is forecast all week... just my luck!! It could have come last week haha

Saturday, 20 February 2010

NEDAwareness Week


NEDAwareness Week 2010: February 21-27
Theme: It's Time to Talk About It


As some of you may know, I struggled with an eating disorder for a long time, aged 16-23 and although I class myself as recovered now I do still have bad days. The illness has had a huge impact on my life and will probably be present, but in a controlled way for the rest of my life. Eating disorder awareness is really important to me. It is misunderstood by so many, even many doctors. Many of the doctors I have seen in the past have had no idea what to do with someone with an eating disorder, the most memorable was one telling me that I didn't need to look like Kate Moss so just start eating properly... So I would just like to dedicate a quick post to the National Eating Disorders Awareness Week.

Taken from the website;
2010 Theme: It’s Time to Talk About It
This year the National Eating Disorders Association is stressing that it’s time to talk about eating disorders. We live in a culture saturated with unrealistic body-image messages and almost all of us know somebody struggling with an eating disorder. Because this is true, we urge you to talk about it......and do just one thing during NEDAwareness Week to 1) raise awareness that eating disorders are serious illnesses, not lifestyle choices; 2) provide accurate information to medical, educational and/or business communities, and 3) direct people to information and resources about eating disorders.

They also raise three key points,
1) Eating disorders are illnesses, not lifestyle choices
2) Prevention, education and access to care are critical
3) Help is available and recovery is possibly

More on these points is available here and the NEDA homepage is here

British websites
B-eat
B-eat for young people
Seed - the self help group and charity which helped me

If you are reading this and you're struggling with an eating disorder, there are lots of helpful websites out there. There are also lots of self help groups, through the British group BEAT you can use a search function to locate one near you.

There are also many communities on facebook and myspace which are recovery focussed which I've found helpful in the past.

If anyone has any questions feel free to ask.

Thursday, 18 February 2010

Boxing terms for non-boxers

It's been brought to my attention that it would be a good idea to clarify some of the terms I use on this blog as most people reading it are not boxers. I'm forgetting that a year ago some of the terms I use I would not have had a clue what they were either! I persuaded Mike to demo some of the terms for me as it's much easier to explain with a visual.. Hope this is helpful!

Sparring
Sparring is basically two boxers practicing the sport in a boxing ring. Sparring is watched over by the coach to ensure both fighters safety and give the fighters feedback and things to work on as the session progresses. The aim is not to hurt your opponent when sparring but rather to practise the skills of the sport, both offensive and defensive. Of course, sometimes there are minor injuries such as a bust lip or on occasion a bust nose but a good coach will always keep control of the sparring to avoid a fighter getting seriously hurt. There can be different types of sparring utilised to help boxers work on particular aspects of the sport;
Standard sparring - Both boxers trying to score blows on one another. In some circumstances the coach may put two boxers in the ring of different weights or abilities and therefore one boxer may be asked to 'pull there punches' a bit which basically means to tone down their power so that their sparring partner is not injured. For example, in my case I am the only girl at the club so I have to spar males. Because of this the coach asks that they don't hit me with all their force due the difference in gender (and experience in many cases). The correct level is hard enough to be realistic but not so hard that one fighter is at a big disadvantage and will be at risk of taking too much damage.
Situational sparring - The coach will give a situation to act out, for example, if one boxer often gets caught on the ropes and struggles to get off them it would be helpful for that boxer to be put on the ropes and given some coaching to help him/her learn how to get out of that situation without getting hurt.
Touch sparring - Like tag, not used very often in the gyms I've been in anyway. I've done it once with guys who were 20-30kgs heavier than me when normal sparring would not have worked. It's more an exercise of reach, finding the distance you need to be from an opponent and tagging them when you're in the right reach area. There is no force involved.
Defences only sparring - Sparring where one boxer is told not to throw punches and to practise their 'defences only'. The boxer who is on defences only will not throw any shots just try to defend the shots being thrown at them from the other boxer, be it by footwork, head movements or hand movements. (see below). This is sometimes used by a coach to familiarise a new boxer to sparring by putting the novice in with an experience boxer and asking the experienced fighter to just defend whilst the novice attacks. It allows the novice to begin to familiarise themselves with sparring without the fear of been hit.

Orthodox Stance

The orthodox stance is adopted by most boxers, as the name suggests. It is the most natural way to box for right handed people (although in rare cases a left handed boxers may adopt this stance). To adopt the orthodox stance you have your left foot in front of your right with the body angled off and your hands should be by the side of your face to guard it. Your body should be angled in a way that it is difficult for an opponent to land body shots as your elbows and arms should protect it. The right handed straight shot is often the boxers most powerful punch.

Southpaw Stance

The southpaw stance is adopted by most left handed boxers (although again, in some cases it may be chosen by a right handed boxer) it is a mirror image of the orthodox stance so the right leg is the lead leg in this stance. In this case the left handed straight shot is often the boxers power punch.

There is an old boxing saying that southpaws should be drowned at birth (!) - because they are so awkward both for fighters and trainers, everything is back to front, trainers must do the demonstrations and mitts in the opposite way to what they're used to. For a boxer it is difficult firstly as the shots come from angles you're not accustomed to (because the majority of fighters are orthodox). Secondly the jab, one of the most useful punches against an orthodox fighter becomes much less effective because it is along the same punch path as the opponents, thirdly as both lead legs are close to each other you find yourself standing on each others feet and tripping over each other. The biggest reason southpaws are difficult opponents is because there aren't very many of them so you could go a long time boxing without sparring one or fighting one and when you did come across one it would be very different to what you had practiced in the gym whereas the southpaw opponent would likely be very used to sparring orthodox opponents and because of this would have an advantage against you. Whilst I have moaned a bit about how tricky I find it sparring a southpaw opponent I'm actually really grateful there is a southpaw close to my weight at my gym because if I ever do come accross one in a bout I will have more experience boxing one and therefore should not be at a dissadvantage.

Focus Mitts - Also known as padwork, this is where the trainer wears pads on their hands and shouts combinations for the boxer to do. It is used to mimic the demands of a fight and to pracitse combinations that can then be used in the ring.

The Punches
(All pictures show the punches from orthodox stance, for a southpaw they would be reversed)
It is a common misconception amongst non boxers that a punch generates its power in the upper body or through the arm muscles of a fighter. In fact a punch starts in the lower body and gains power as it travels up throught the body. This power is achieved through the kinetic linking of a chain of muscles. Much like the way a shotputter or baseball pitcher uses the whole body to throw the ball or shot the boxer must try to throw as much bodyweight into his punch as possible. A punch thrown just using the arm will not be very powerful regardless of the individuals weight.

Jab

The jab is thrown with the boxers lead hand, in orthodox stance this is the left hand, in southpaw the right. It is often the first shot thrown in a combination and can be used defensively by a fighter with a reach advantage to keep a smaller fighter away from them. It is generally considered the most important punch of an orthodox boxer as it is the closest punch to the opponent and can be used to set up most other punch combinations or as a weapon in its own right.

Straight/Right cross
or left cross for a southpaw

The straight punch, or back hand, is a powerful shot that often follows a boxer's jab. Because the punch is thrown using a full half turn of the hip (see picture) the shot can generate a lot of tourque allowing for greater power in the punch. Whilst powerful this shot can be a difficult punch to land on its own as it is thrown with the hand positioned furthest away from the opponent thus making it easier for the opponent to spot and potentially launch a counter attack. For this reason the backhand is generally thrown as part of a combination, usually following a jab from the lead hand as this can help disguise the blow therefore increasing its chances of landing, this is where the boxing saying the old 1 - 2 comes from because the jab followed by the right cross is considered one of the most fundamental punch combinations in the sport of boxing, the jab being the 1 and the cross being the 2.

Hook


The hook is a bent arm shot and is another punch often used within a combination. The lead hook is the most often used as the back hand hook leaves the boxer's guard open. The awkward angle the hook comes from can make it difficult to see. The hook is also a very effective shot when thrown to the opponents body. The power in a hook comes from full rotation of the hips and torso and a twisting of the front foot. Timing and technique are vital for effectivley landing the shot and because of this it is often viewed as the hardest blow to learn as a novice fighter. As you can see from the pictures the arm should be at a right angle and locked into the position.

Uppercut

The uppercut is a punch often thrown on the inside when the fighters are close together (not from long range). It comes up through the opponents guard and if landed will snap the opponents head backwards.

Counterpunching -Counterpunching can be an effective way of boxing, it involves waiting for an opponent to strike, anticipating and defending the blow whilst simultaniously launching a blow yourself to take advantage of the momentary open defence when your opponent attacks leading to targets becoming available which would have otherwise been guarded. It takes skill and timing to land a counter punch but if succesful these blows can often be the most dangerous due to the surprise nature of the blow. I've found it to be most effective against people with shorter reaches than mine as you can block their shots then easily reach them with a counter punch. It can be used against people with longer reaches, I'm just not very good at doing against people with longer reaches!

Combinations - There are many different combinations of punches you can throw in boxing. A combination is basically a series of punches put together to hopefully penetrate the defences of your opponent, you may have heard of a 1 - 2 punch as this is perhaps the most simple and common combination used in the sport. Other popular combinations are 1-1-2, 1-2-3. Combinations work well due to the fact that many boxers can easily block a single shot but it is unlikely that they will be able to block a 2, 3 or 4 punches in a row if they are thrown with good technqiue and at the right time.

Defence
Defending yourself in boxing is as important, if not more important than being able to throw a good punch, the aim is not neccesarily just to throw shots but to be able to defend shots and avoid being hit as well. In amateur boxing a point is scored when a punch connects to the head or body of an opponent so avoiding being hit not only avoids you being hurt it also avoids your opponent scoring a point. There are several types of defence in boxing;
Footwork - simply moving away from the shot, a step back or angle change can be all you need to do to avoid a shot, little actual movement is neccessary.
Head defences - Head defences can be a slip which is turning the angle of your body so your head leans towards your shoulder slightly so the punch glances by the side of the head. Ducking, simply ducking under a shot, bobbing and weaving moving slightly to one side and rolling with the punch, you may not always be quick enough to move right out of the way of a punch but moving with it (away from it) will lessen the damage substantially.
Hand defences - Block - catching the shot on the gloves or arms which does not allow it to make contact with the face or body, parry - parrying a shot deflects it as the boxer taps the punch away sometimes throwing the opponent off balance, both defences lend themselves to lead into a counter attack. Covering up the boxer closes their guard so shots will be taken on the gloves instead of the face

Amateur and professional boxing (the differences) - Amatuer boxing and profressional boxing (the kind you see on the tv) whilst both similar in their nature of attack and defence are actually quite different sports. The word amateur can be misleading as an amateur boxer could in fact be a very experienced and advanced fighter who fights internationally for his or her country in competitions such as the world championships or even the olympic games. The term amateur boxing is just the name used to distinguish the two branches of the sport. Whilst it is true that many succesful amatuer boxers may go on to fight professionally with the hope of earning large amounts of money from fighting some amateur boxers prefer to stay in the amateur sport and may never choose to move onto pro boxing. Some differences between the two sports are that in amateur boxing boxers will box between 3 and 4 rounds depending on experience whereas in professional boxing fights may go on for up to 12 rounds. The scoring is also done very differently in amateur boxing than it is in professional boxing. Whilst top amateur boxers (olympic and international level fighters) can be paid, most amateur boxers will fight just for the presitge or love of the sport and will not be able to earn money from the sport. Once a fighter turns professional he may no longer compete in amateur boxing or fight in the olympics due to a rule banning pro fighters from returning to amateur competition.

If there's anything I've missed do tell me and I'll edit it to add them!

17/02/10

Had a fairly quiet day yesterday, did some baking, more apple cupcakes! Mike's current favourite, and I'm enjoying them rather a lot too - perhaps too much! Those things are addictive!!

Boxing PM
Warm up - 15 minutes of jogging stretching and exercises
Skipping - 5 x 2 minutes
Heavy bag - 5 x 2 minutes
Shadow boxing - 2 x 2 minutes
Power circuit - 2 rounds/ 1st rd 20s each station/ 2nd rd 15s each station
  • DB Shrugs
  • Push ups
  • Full jumping jacks
  • Upright rows
  • Leg raises
  • Bench dips
  • Db punches
  • Box step ups
  • Mountain climbers
  • MB Slams
  • Shadowboxing
  • Military press
  • Sit ups with a twist
  • Uppercuts with resistance band
Cool down - 10 minutes

* Included 42 push-ups

As it's a back off week I'm taking my extra rest day today, I'm getting fidgety just thinking about it so I might do some light core work or something just so I'm not sat on my bum all day - nothing too strenuous! By the way I've not forgotten about writing the boxing terms post.. It's coming soon, promise!

Wednesday, 17 February 2010

Sunshine award


Since this is my first blog award I thought it deserved it's own post! Marlene from Mission to a(nother) Marathon kindly gave it to me and I'd like to pass it on to,
Marathon Maiden
Anne Marie
Team Marcia
Running Circles Around the Turtles
Emily
Angel
Ashey and Stephen
Megan
April
Kiersten
Jenna
Caroline

Hope you're all having a brilliant day!

16/02/10

Yesterday Mike and I had a meeting at the university about running a volunteering drop in centre. We're going to be running one every Tuesday now, it sounds really good actually, there are a lot more opportunities out there than I'd realised. We had a lunchtime meeting so we chatted with the lady who runs the local sector of the company and she trained us up then we had some lunch, I got a really nice hummous sandwhich on a wholemeal ciabatta, really good! And a melon and cherry smoothie.. also really good! I'm waiting to hear on a few more voluntary positions, I'll be glad when I can get started on them.

We went to boxing tonight after a near miss! Mike decided he didn't feel too good so cancelled our lift, it's with his dad so I didn't feel like I could ask him to come just for me. I was really fed up, I hate it when plans change, especially so last minute and it had just happened two nights in a row! Anyway, the coach told Mike's dad he had a bout for Mike on Friday night so Mike's dad rung to let him know and he decided we should go to training after all so he could get some good sparring in before the fight. We should be going to boxing again tonight so fingers crossed nothing will go wrong today!!

Boxing PM

Skipping - 3 x 3 minutes
Heavy Bag - 8 x 2 minutes
Focus Mitts - 1 x 2 minutes
Power Circuit - 20s per station, 1 round.
  • Upright row
  • Leg raises
  • Dips
  • Weighted punches
  • Step ups
  • Mountain climbers
  • Medicine ball slam
  • Military press
  • Sit-ups w/twist
  • DB shrugs
  • Resistance band uppercuts
  • Push-ups
  • Full Star Jumps
Sparring - about 15 minutes there was three of us in the ring and we just swapped in and out, me, one southpaw and one orthodox fighter. I'm still struggling against the southpaw, he's hard to figure out hah. Was pretty tired by the time I got to spar so I didn't do as well as I'd have liked, hopefully I can get back in there tonight and do a bit better... I landed some really good shots but they weren't consistent enough..

Tuesday, 16 February 2010

15/02/10

Yesterday's workout was a bit of a hurried attempt! We were supposed to be going boxing but our lift had to cancel on us last minute. Mike had said to my dad earlier in the day that if we were not going boxing he would play table tennis with him so he let him know that was back on, this left us 40mins to fit in a workout and for Mike to get washed and leave.

We rushed into the backroom (where all our workout stuff is) and stuck on the Bas Rutten CD, 28 minutes of someone else telling you what to do makes it easier when you don't have time to figure a workout out. I checked on my blog, last time I did this workout I estimated I'd done about 30 push-ups... I actually did 110 this time so I must have been way out last time!!

Monday, 15 February 2010

Why I box

Boxing has never been a big ambition of mine, in fact I grew up disliking it and thinking it was just silly men trying to hurt each other, how my opinion has changed! It's really a happy accident that I've grown to love it so much!

Before I got into boxing, I started training with weights and doing workouts from Ross Enamait's books in 2007 with Mike. I really wanted to start training as a way of getting healthier, I had an eating disorder for most of my teenage years and early twenties and I needed a way to get stronger, it also helped me eat more as I knew I needed to fuel my body properly to improve. My training at first was sporadic and it took me a while to get into it and enjoy it, as soon as I had a lot of uni work it got forgotten as I was easily stressed by that!

Fast forward a few years of on and off training to July 2009, Mike decided he would join a boxing gym, it had been a long term goal of his. He'd been a few times and really enjoyed it and when he was telling me about it it sounded fun and a really good workout. I decided I would like to go along to keep fit, but I certainly did not want to spar or fight!! Getting hit in the face? No thank-you!

The first time I went I watched people sparring and decided that it didn't look as bad as I'd imagined and to be honest I was a bit bored stood around for that part of the training so I started considering the sparring. I didn't decide to do any just yet, I didn't know any defences or how to punch properly so I probably wouldn't have liked the experience. After about a month, I decided for definate that I wanted to try the sparring out, I'd started learning the basic punches and basic defences and what better way to try them out than in the ring.

The first time I sparred anyone they were on defences only so they didn't hit me back, I just had to try and hit them. I found this insanely difficult at first. I just couldn't really bring myself to punch! This carried on for some time even when people were no longer on defences only with me. Mike confessed recently he thought I'd never be a boxer as he didn't think I had it in me to punch anyone, and looking back I can see why. I'm not even sure what was stopping me, I had a wierd mental block which was stopping me from going all out even though in my mind I thought I wanted to. Partially I think it was because one girl who I sparred with regularly was a bit afraid of being hit and had told me this, I didn't want to be the one who hit her hard. But I'm not sure what was stopping me with other people..

I can remember really clearly the first time we sparred properly. A week or so before she had told me she wanted me to start hitting her harder and I said ok but only if we're going even, so she had to go harder on me too. We had another club visiting the gym for some sparring, I was all hyped up as I was supposed to be sparring some girls from that gym, I was also really nervous as the girls that were coming were both around 10kg heavier than me so I was a bit worried they would hit me harder than I could cope with! Anyway as it happens those two girls didn't show. So I was all hyped up for this competetive sparring and then didn't think it was going to happen.

The sparring started, members from both gyms were standng around the ring and people were getting called in with people of similar weights and abilities. After some time the girl I'd been sparring with before and I got called in. I remember her landing a great shot. It hurt!! But I upped my game and equalled it, it was the most competetive sparring I'd had and I really enjoyed it. It was exciting, my adrenaline was going and I felt sharper than ever before. As the trainer called time we hugged and climbed out, both really happy with the performance and asking each other if it was ok, if we'd gone too hard but we both decided it was great and were really happy we'd upped the level. We sparred each other more times that night, it was the first time I got a bust lip!

That night was when I decided I really wanted to get good at the sport.

We continued to spar each other more competetively after that night and both improved a lot because of it, even though the trainers were still telling me to hit harder as I was still holding back.. I eventually got there with the punching, even though I really felt at that point I was really going for it, I can hit a lot harder now so I must have had more in me!

Fast forward to December '09, Mike and I changed clubs for several reasons which I won't go into here, I miss having the sparring partner I had at the old gym, there aren't any girls to spar with at the new gym... But actually that's worked out for the better, I don't ever feel bad for hitting the lads and they don't hold back too much on me so it's still competetive. I've actually ended up with a lot more sparring partners at the new gym and have improved a lot.

At the moment I'm waiting to go for my medical, as soon as I've passed that I will start fighting competetively. Something I'm really looking forward to.

The thing I've found about boxing which I really love is the challenge. Being in the ring requires more fitness than you would ever imagine, I have never felt tiredness like it! It's why I started running too, which I've also come to love. It requires you to be constantly thinking, clever punches, looking for openings, looking for shots coming your way.. And I still love it for the reason I started it, it's a GREAT workout!

14/02/10

Did everyone enjoy valentines day?

Mine and Mike's day started off with us eating breakfast together, he came downstairs whilst I made it for a change...normally he hides upstairs 'til it's done! Then we gave the house a once over, cleaned the bathroom, guinea pig house and hoovered etc (romantic...)

Valentines day workout!
10 Chair dips
10 Burpees
10 Neider press
10 Squats

x amrap (as many rounds as possible) in 20 minutes

I did 14 rounds

Followed by 15 minutes of continuous core work.

This week is a back off week so expect slightly less output, we have a back off week once every four weeks, it helps prevent injury and allows the body to heal so effectively we come back stronger the next week.

The rest of the day was spent relaxing together, we cooked a nice tea of curry and homemade chips then made each other desert. I made Mike peanut butter balls - these are really simple, peanut butter, applesauce, vanilla and xylitol, mixed up and formed into balls which you leave in the fridge. I don't really measure ingredients just throw them in but there is probably about 3 parts PB to 1 part applesauce, a teaspoon of vanilla and xylitol to taste. Mike made me heart shaped spelt pancakes.. should have took a picture, sorry!

We watched 50 first dates which happened to be on TV, I'd never seen it before but I enjoyed it, it was a lot funnier than I thought it would be. Then we watched Madagascar.. I'm a sucker for animated kids films!!

Hope everyone had a great day!

Saturday, 13 February 2010

Weekly totals

Weekly Totals
Miles - 3.9
Push-ups - 267
Chin-ups - 10
Pull-ups - 0
Neck exercises - 1
Isometric punches - 1
Wrist curls - 1
Core work - 2

Well my miles suck this week but I knew they would.. chin-ups and pull-ups still need a bit of work but I'm impressed with my push-ups this week!

Friday, 12 February 2010

11-12/02/10

Thank you all so much for the replys about my leg. I decided after reading them and doing some more research and talking to Mike that I probably ought to try and avoid any exercise which impacts my legs like running and skipping at boxing. I'm hoping if I'm a bit more careful with trying to heal it this time I'l be back in full action soon! So I know I posted my workout schedule this week and it looks like I've succeeded in almost entirely ignoring it!! But Aside from the running I feel I have acheived the things I set out to do just in a roundabout way!

11/02/10
PM - Boxing
Warm up - 10 minutes jogging and stretching
Stationary bike - 10 minutes (instead of skipping)
Heavy bag - 8 x 2
Power circuit - 2 rounds/ 1st rd 20s each station/ 2nd rd 15s each station
  • DB Shrugs
  • Push ups
  • Full jumping jacks
  • Upright rows
  • Leg raises
  • Bench dips
  • Db punches
  • Box step ups
  • Mountain climbers
  • MB Slams
  • Shadowboxing
  • Military press
  • Sit ups with a twist
  • Uppercuts with resistance band
Cool down - 10 minutes

* Included 32 push-ups

12/02/10 AM
Worked out at home with Mike.
Warm up - 10 mins stretching/ 1 x 3 - Shadowboxing
Skill work -
1 hour of technical sparring and mitt work
Minute drills - 6 x 3 minute rounds with 30s rest
  • 30s mountain climbers
  • 30s squats
  • 30s punching with weights
  • 30s mountain climbers
  • 30s squats
  • 30s punching with weights
This was a pretty good workout, got some good situational practice in like moving away from shots - I have a tendancy to just stand there and block them so I can get straight back in but that's not aways the most successful way if my blocks don't work then I take the shot fully whereas if I were moving and took a shot it would do much less damage! We also practiced Mike pressuring me on the ropes (windowsill heh no ring at home!!) and me getting away from them.

PM - Boxing
Warm up -
10 minutes jogging and stretching

Cross trainer -
15 minutes (instead of skipping)

Heavy bag - 6 x 2

Focus mitts - 2 x 2 (did these in the middle of my heavy bag rds making 8 in total)

Cardio room circuit - 90s on the following machines (30s rest in between)
    Stationary Bike
    Rowing machine
    Rowing machine
    Treadmill
    Cross trainer
    Stationary bike

Cool down -10 minutes stretching

* included 10 push-ups

I can't believe we went boxing! This morning I woke up feeing really tired and worn out and I almost didn't train at all but I'm glad I did now! Has anyone got any plans for valentines day? Mike and I are having a DVD night and I think he's cooking :-)

Thursday, 11 February 2010

Questions on injury

I wonder if anyone can help me here.. I have been experiencing some pain in my left shin during running and skipping at boxing. It's on the inside part of my shin and it hurts as I put my foot down and also to the touch if I press it lightly. I don't know if it's shin splints, can you get them in just one leg? And would they hurt kind of like a bruise if you touch them? I thought I had them before a few times and the pain was more towards the front of my shin and a lot sharper only when I stepped, this pain is like a dull ache. I'm just trying to decide whether or not I should be running tomorrow.. I really want to, I have my long run planned and if I don't do it I will only have run 3.9 miles this week which doesn't seem like enough! I have rested for a week a little while back and it didn't clear up, since the pain wasn't too bad I started up again, it's been bothering me since October/November time last year it seemed to clear up around December and then came back.. It doesn't hurt really badly I'm just concerned that it's not going away! Any ideas or opinions would be really appreciated thanks!

Wednesday, 10 February 2010

10/02/10

I didn't do any training this morning cause I was at boxing tonight, good thing I didn't, it was a tough session!! I did 70 push-ups in the session, my arms are killing me, thats 170 in two days, the most I've ever done I think!

Warm up -
10 minutes jogging and stretching

Skipping -
5 x 3

Heavy bag - 8 x 2

Power and Conditioning Circuit - (90s each station/ 20s rest between each station)
  • Push ups
  • Lateral Jumps over bench
  • Box jump circuit
  • Military press (front neck)
  • DB Shrugs
  • Upright Rows
  • Military press (behind neck)
  • Weighted Lunges/Squats
  • MB Slams
  • Leg raises
  • Resistance band jab
  • Resistance band cross
  • Resistance band uppercuts

Cool down - 10 mins stretching

Welcome to my new followers, glad to have you here :-)

Tuesday, 9 February 2010

09/02/10 - Intervals from HELL!!

This is the weather I was greeted with this morning..the photo doesn't really do it justice, Mike and I really didn't want to go do our interval workout we had planned, especially when it started hail stoning on the jog there! Good old English weather! (also my garden looks awful, we moved house in October and we've had to completely do the whole house up as it was in a terrible state, believe it or not the garden looks loads better than it did when we moved in but it still needs lots of work)


AM - Intervals

1 mile jog warm up

5 x 800m intervals 90s rest between sets

1 - 3.28
2 - 3.45
3 - 4.02
4 - 4.00
5 - 3.48

5 x 60m sprint/60m walk jog -

total milage 3.9

Bit disappointed that I didn't manage to keep all my intervals under 4 minutes - that was my intention with the workout.. I know I wasn't far over but still that almost makes it more frustrating haha. I can't actually believe how horrible these intervals were, the first wasn't too bad but upon starting the second my legs felt so heavy and sore, I couldn't breath well and I felt so sick!! Around 200m in to every interval I started feeling sick, the last interval I nearly was sick!! Now that would have been embarrassing!! I know I couldn't have pushed it any harder though so even though I didn't quite acheive the pace I was hoping for I'm not too upset. My leg held out pretty well but it was hurting a lot towards the end and afterwards, it's settled down now.. I'm just not sure what to do with it it's not that bad but it's definately not right!

After Mike and I got home and had lunch I spent the afternoon baking :) I made the caramel apple spice cupcakes from Veganomicon, they're one of my favourite cupcakes. I made them with xylitol instead of sugar, wholemeal flour instead of white and applesauce instead of the oil so all in all they're pretty healthy. I also experimented with making my own icing sugar with xylitol but that was not so successful, consistency wise it worked perfectly but taste wise it was not so good, nice but it had a funny aftertaste.. it would probably be worth using normal icing sugar in future as it would taste a lot nicer

Who knew cats like cupcakes? (the cupcake isn't huge she's still a kitten)



Nice appley shot inside yummm



PM
Chin-ups - 10 x 1
Push-ups - 15, 10, 5, 15, 10, 5, 15, 10, 10, 5 = 100
Isometric punches x 4 sets Jab/Straight/L.hook/R.uppercut

P.s. check out Shut up and Run! for a great running gear giveaway :)

08/02/10

My leg didn't feel up to running yesterday so I swapped Mondays workout with Tuesdays so I'm interval running today! I never stick rigidly to plans, so long as I get the work done I'm not too worried when it gets done. So yesterday was rest in the morning and boxing in the evening. I was really hoping to do some sparring cause after the last session sparring there were some things I wanted to try out agains the southpaw and also I wanted to remember to work the body aswell as the head which I'd been forgetting.

Warm up -
10 minutes jogging/ stretching

Skipping - 6 x 2

Heavy bag - 8 x 2

Power circuit - 2 rounds/ 1st rd 20s each station/ 2nd rd 15s each station
    DB Shrugs
    Push ups
    Full jumping jacks
    Upright rows
    Leg raises
    Bench dips
    Db punches
    Box step ups
    Mountain climbers
    MB Slams
    Shadowboxing
    Military press
    Sit ups with a twist
    DB Shrugs

Core - 15 minutes

Sparring - 3 x 2 minutes

Cool down - 10 minutes stretching

(Warm up and circuit included 35 push-ups)

I almost didn't get any sparring it was coming to the end of the session and I was a bit dissappointed but then my coach remembered he hadn't sparred me. I went in with our new coach.. he's coming down from another club three times a week. It was a tiring three rounds! He didn't really hit me but I had trouble hitting him, he moved a lot and kept switching from southpaw to orthodox which was really awkward. I tried out some of the stuff I'd been hoping to with the other southpaw like using the left hook and trying to get on the inside but it wasn't working brilliantly.. I also need some practice on what to do when I get people on the ropes or in the corner cause I did a couple of times tonight but I didn't take advantage and let him get out which would not have been too good if it had been a fight...

Off running intervals soon! 800m today, I hope my leg holds up ok.

Monday, 8 February 2010

07/02/10

AM - Boxing 2hrs

Warm up -
10 minutes jogging/ stretching

Skipping - 6 x 2

Heavy bag - 6 x 2

Footwork drills - 30 minutes working on defensive and offensive footwork

Power circuit - 20s each station/ 1 round
    DB Shrugs
    Push ups
    Full jumping jacks
    Upright rows
    Leg raises
    Bench dips
    Db punches
    Box step ups
    Mountain climbers
    MB Slams
    Shadowboxing
    Military press
    Sit ups with a twist

Cool down - 10 minutes stretching


PM Srength training
DB Clean and press - 1 x 3 (9.5kg) - too heavy, 1 x 3, 1 x 6 (8.5kg)
DB Bent over rows - 2 x 6 (13.5kg)
DB Bench press - 2 x 6 (7.5kg)
DB Lunges - 2 x 12 (25kg)
DB Curls - 1 x 5, 2 x 2 (7kg)
BB Wrist curls - 50 reps (15, 15, 10, 10) (17.5kg)
BB Rev. Wrist curls - 50 reps (20, 20, 10) (10kg)
Neck Bridges - 2 x 10

Tough day yesterday! The strength workout absolutely wiped me out I upped the weights on a lot of the exercises which was fine on most except the curls which I only upped 1kg and were really difficult - hopefully next time I do strength I can finish the reps - supposed to do 2 x 6 which as you can see, didn't happen!

Saturday, 6 February 2010

Weekly totals

I've decided to include a little more information in my weekly totals in line with my goals per week so I'm more accountable, for example, when I miss neck exercises - my least favourite exercise ever!! Those neck bridges just make me feel sick and dizzy but Mike and I ordered a neck strap off ebay yesterday so hopefully I can try using that instead of doing the bridges and not feel so yucky! Think I need to increase my chin-ups and pull-ups - my numbers have really slipped!

Miles - 15.6
Push-ups - 194
Chin-ups - 5
Pull-ups - 0
Neck exercises - 0
Isometric punches - 1
Wrist curls - 1
Core work - 2

I've also devised a new training plan with mike so and I've tentatively decided to try running twice a week instead of three times, my legs aren't recovering very well at the moment, so I've decided to see if two times works better than three. Although I'd really like to train for a good time in the half marathon, boxing is my main focus so I don't want my running to hinder my boxing performance. I need to finish the half marathon as I'm running it for a charity which is close to my heart but I don't want to get too stressed out on getting a great time.. I hope I can increase the running again once I get used to it a bit more though.. (sorry the picture is a bit crappy if you click on it it's clear)

Friday, 5 February 2010

05/02/10

I ran a slow 6.6 miles today in 1.10.15 at 10.37 pace. The run was ok, my legs felt stiff at first but warmed up into it, I started off intending on keeping my HR below 150 but I wanted to go just a little faster and my average HR ended up at 163 for the jog.

Well I realised yesterday that I called this blog box, run, eat, and so far I seem to be mainly just covering the boxing and running so here's what Mike and I had for tea. One thing I like to do is try and take typically unhealthy foods and modify them in a way which makes them healthy, so we had cheeseburgers and chips tonight. The cheeseburgers were two quorn burgers each which are good for protein and low in fat, topped with low fat cheddar. I had mine on two slices of granary wholemeal bread and Mike had his on a wholemeal bun.

Started off with reduced sugar and salt ketchup, topped with onions and mushrooms fried in minimal oil.


Then topped with shredded iceburg lettuce and pickle - no burger is complete without pickle


Burgers and melted cheese - you can see Mike's double burger in the background


With a side of home made chips - potatoes baked in the microwave, chopped with the skins on and baked in the oven until crispy, I don't use any oil cause I use a non stick baking sheet.


And finally, a little sweet treat, the brownies from this post, topped with a peppermint icing, a new batch anyway, the ones from that post are looong gone!!

3-4/02/10

Sorry I haven't posted for the past two days, I'm not even sure how I ended up so busy but I've barely been on the computer. On Wednesday I did my first ever tempo run, I went into it feeling quietly confident, how wrong was I!!! It was one of the toughest runs yet, I don't know if it's because I took my intervals a bit fast on Monday or if it's down to the fact that the slow base building running I'd been doing can lower your pace temporarily but I could not keep pace. My average heart rate for the fast portion of the run was 178 and my highest was 188, tough!! I hope I do better next time it comes up in the schedule!

03/02/01
AM - Tempo Run
1 mile easy
prescribed pace of 10.11 ran at 10.23 (included running up a flight of stairs which I guess must have slowed me down cause I was on track until then, finished the mile right after)
3 miles at short tempo pace prescribed pace of 8.36, I ran at 8.48 per mile
1 mile easy again, prescribed pace of 10.11, I ran a little faster at 10 minute pace, it didn't feel like I was pushing it too much and I just wanted to get home!

PM

Isometric punches x4 sets Jab/Straight/L.hook/R.uppercut
Push-ups 5x12
Wrist curls 5kg 3x20
Reverse wrist curls 1kg 2x30
Uneven wrist curls 0.5kg 3x20
Core work - 15minutes

04/02/10
Boxing - 2hrs
Warm up -
10 minutes jogging/ stretching

Skipping - 6 x 2min

Heavy bag - 9 x 2min

Power circuit - 20s each station/ 2 rounds
  • Bench dips
  • Db punches
  • Box step ups
  • Mountain climbers
  • MB Slams
  • Shadowboxing
  • Military press
  • Sit ups with a twist
  • DB Shrugs
  • Push ups
  • Full jumping jacks
  • Upright rows
  • Leg raises
Cool down - 10 minutes stretching
included 47 push-ups

I have a 6 mile slow run planned today so I'll be back later!

Tuesday, 2 February 2010

02/02/10

Really loved training tonight, had some great sparring and made up for Fridays rubbish session! I thought it was going to be a bit so so cause it was at the end of a tough session but I really enjoyed it and although there is plenty of stuff to work on I think I held my own pretty well. I sparred two of the lads, one orthodox fighter and one southpaw, I was definately more comfortable against the orthodox, I had sparred the southpaw fighter as an orthodox fighter previously and did a lot better against him but it will definately be great practice as a sparring partner in case I ever come across any southpaw fighters. I am so glad I got in some good sparring tonight cause I had felt so down about my bad sparring on Friday, I love the feeling you get after a good training session heh!

Boxing Gym - 2hrs
Warm up - 15 mins stretching and dynamic movements
Shadow boxing 4x2min
Heavy bag 8x2min
Circuit
  • Full jumping jacks
  • Upright rows
  • Leg raises
  • Bench dips
  • Db punches
  • Box step ups
  • Mountain climbers
  • MB Slams
  • Shadowboxing
  • Military press
  • Sit ups with a twist
  • DB Shrugs
  • Push ups
Sparring, not sure how many rounds of 1-2mins I did, 4-6 I think, there were three of us in the ring and we just had quick changes. As I said it was really good sparring tonight got my confidence back up after Friday.

Cool down and stretching - 5-10mins

We got home from training really late and couldn't be bothered to cook anything =/ so we ended up getting a chinese, I had some really nice tofu in cashew nuts with vegetables and boiled rice.. yum yum.. sorry there aren't any pictures I was too hungry!

January Recap

So this is what I wrote as my new years goals just before January I'll update my progress next to them in purple so I can see how I'm progressing.

New Years Goals
Running/conditioning

Complete half marathon (current 4 miles) As of end of January longest run/jog 8 miles
One mile in >7.30 (current 7.55) Not tested
Two miles in >15.30 minutes (current 16.23) Not tested
Three miles in >24.30 minutes (current 25.25) Not tested
Four miles in >35 minutes (current 37.50) Currently 35.47

Strength
Hold a plank for 3.30 minutes (current 2.30) No change
3 pull-ups in a row (current 0) No change
5 chin-ups in a row (current 1) As of end of January 4 but from 90 degree not dead hang
30 push-ups in a row (current 10) As of end of January 23!

Boxing
Improve hooks and uppercuts – practice in sparring Have been attempting this one not landing much yet though!
Improve stance so weight is spread more evenly Again have been trying this but there is still room for improvement..
Angle off – don't stand square Same as above...
Win my first fight! Not fought yet!

New Years Resolutions
Do core workouts twice a week Done except for whilst poorly
Neck exercises once a week Done except for whilst poorly
Wrist curls once a week Done except for whilst poorly
Isometric punches once a week Done except for whilst poorly
Boxing three times a week Done except for whilst poorly
Running three times a week (distance, sprints and intervals) Not done as started program for aerobic base building, twice a week, will run three times a week in February but will be following 10 mile training plan. (this is the plan but I'm having to modify it to allow for sensible increases in milage)
Follow pull-up/chin-up plan Done except for whilst poorly - followed my own plan not one from a website or book

Monthly Totals - January
Miles - 47.1
Push-ups - 597
Chin-ups - 60
Pull-ups - 10 (partial reps)

Monday, 1 February 2010

01/02/10

AM - Interval running
Mike and I went down to the track to run intervals today, it was my first interval workout! My prescribed time according to the programme was 1.55 for 400m but I it seems I need some work on pacing!

Warm up - 1 mile jog 8.30ish, stretching
10x400m 90s rest
1 - 1.48
2 - 1.53
3 - 1.54
4 - 1.53
5 - 1.53
6 - 1.53
7 - 1.46 (changed my music...oops)
8 - 1.50
9 - 1.50
10 - 1.43
Cool down - 800m jog and more stretching

PM
Push-ups 5x12
Chin-ups 5x1
Crunches 10x20

My back is aching a lot from doing the strength circuit yesterday at the gym, think I pushed it a bit hard and lost my form badly! My trainer came over to tell me but I must have already done the damage, don't think I've injured it though it should be fine tomorrow :)