Train Like Mo Farah

I bloody love Mo Farah.

If I am to recommend one website for you this week it's definitely Full Potential. Full Potential offers personal coaching for all runners, they arrange trips to races and training camps - and they also have a free Runclub! If you join the Runclub you get access to a database covering all things running and this week they've featured a series of core exercises from Mo Farah's coach Alberto Salazar, exercises to strengthen your core muscles. It's not your usual sit ups and planks, it's full body exercises to stabilize and strengthen that all important core.

So did I train like Mo Farah today? Weeell...I ran, so I guess that counts as training like Mo Farah. Today I did some 1k intervals and instead of my usual rigid routine I improvised a little. To tell the truth, I didn't really have a choice as the bloody fire alarm went off 20 minutes into my interval session and the whole gym had to evacuate! As much as I love firemen, they did disrupt my session. Anyway, to get back to my running I ran my first four intervals at 4 minutes 36 seconds/k pace, the following two at 4 min 26 seconds/k pace and the last one at 4 minutes 16 seconds/k pace, with a 2-3 minute long rest inbetween. Finishing off the set I wasn't dying, but I was tired and I felt like I'd done a good days work. I clocked 12k in total and was happy with my running considering my glutes and hamstrings are sore.

Walk Like John Wayne.

That's what I'm going to be doing tomorrow, I can feel it already. In a sudden spur of energy early this morning I loaded on some extra weight on the bar and lunged like my life depended on it - that's the effect instructor Roo has got on you. She brings out the competitive streak in me (easily done, I'm fiercly competitive), making me challenge myself everyday but still with a smile on my face. I know it's not 'politically correct' to like Body Pump but for me personally Body Pump has made me enjoy lifting weights - and that has got to count for something.

As much as I love running/cycling, feeling completely exhausted after a session, working hard to take control or your laboured breathing and your pounding heart, there's a different sense of satisfaction after a proper tough weight session.....the way that the muscles burn and shake almost uncontrollaby. The sense of triumph when you can lift heavier than before, not to mention when you look yourself in the mirror and find a new muscles!

Tonight I'm knackered, partly from today's weight session, but mainly because work's been long and hard these last three days. I'm off tomorrow so tonight I'm allowing myself to properly unwind with a glass of wine, some chocolate and the glorious band Bastille.

Any Idiot Can Run....

Sorry for the Profanities....

....but this is true.

Tourist Running

Today my friend Zoe and I took advantage of the absolutely beautiful weather here and went for a run in the sunshine. We'd decided to try out a new route today and since we were not going for a really long run we settled for ticking off some Royal Parks.

We met at Camden, heading for Regent's Park first. After crossing that park we ran down Baker Street and towards Hyde Park. Hyde Park was full of runners, ramblers and riders adding to the holiday feel (it's a bank holiday here today!). From Hyde Park we continued onto Kensington Gardens, passing the beautiful Kensington Palace. Zoe was going to her parents after our run so we took aim for Waterloo, passing a heaving Buckingham Palace and crossing through St James's Park. On the last stretch we passed Houses of Parliament and then sprinted to Waterloo. Reaching Waterloo we'd done 14k, which was pretty much what we'd wanted to do. Zoe took the train to Wimbledon and I got on the tube, getting off at Bethnal Green and there adding another 2k to my run.

Neither of us had great legs to run on, mine were feeling a bit heavy and tired and Zoe struggled a bit with shin splints after having done a long trail run in Croatia just a few days ago, but today was more about enjoying running and enjoying the weather rather than training hard.When coming home I quickly showered and got on my bike and cycled down to Brixton where I met my friends at Brockwell Park, chilling in the sunshine before getting on my trusty Trek and cycling home.

As stated today was not about focused training, today was about the joy of movement - running and cycling!

The Orangery at Kensington Palace

Kensington Palace gardens

Buckingham Palace as seen from St James's Park

Military music

Mile End Park

Sunday Mix

 

Tonight I'm finishing off the week with some oven baked salmon and sweet potatoes, alongside a salad. Today I've been for a run in the lovely weather before cycling over to the West End and my swim training, where I got so much praise for my back stroke that I almost felt myself blushing. Sunday swimming has really become one of the highlights of my week, both meeting the crew I swim with and also doing a coached session - my swimming has improved to no end since starting swimming for Coach Martin!

 

Yesterday I went through with my normal routine of Body Pump followed by a punishing 60 minute session on the bike with Mark at BOOM! Cycle. Both sessions felt great, I was strong and focused and could really push myself.

 

Tomorrow I'm off, as it's a bank holiday, and my friend Zoe and I have decided to go on some tourist running. We're going to start in Camden, cross Regents Park and then head to Hyde Park - exciting!

Moviestar!

Well, maybe not - but you can see me run past in my luminous orange hat around the nine minute mark!

Today I'm not doing any physical activity. I've done a few sessions since the marathon but today I've got a little  niggling in my throat and since I don't want to fall really ill, like I did around easter I'm resting. Well, mainly resting - tonight after work I'm going to try this bad boy out....I might be last on the bandwagon but now I've also got a foam roller!