Back on it....kinda

Bonoestente,

This week saw a return to around about ¾ of what I have been doing fitness wise.  I have to say that it has been hard.  I didn’t think two weeks of very little activity would hit so hard.  I managed to maintain a decent threshold set on the wattbikes on Thursday and the mental battle was won in that I completed the full five sets even though I felt shocking on the fourth set.  I hit the gym twice and the session on Saturday felt good apart from the crosstrainer were I didn’t feel I had anything in the tank my RPM dropped to 75 when its normally between 85-90.  I have been struggling with a groin strain this week so that may have been why.  So the gym session is looking like this at the moment;

Ø      1000 metre row to warm up

Ø      Full body stretching session 15minutes

Ø      23minutes Crosstrainer – Random setting level 11 keeping rpm into the 80’s.

Ø      3 sets of 12 reps  - Freeweights – Lateral Raises, Push Presses, bicep curls (Toning)

(http://www.dumbbell-exercises.com/exercises/shoulders/index.html#8)

Ø      3 x 12 – Chest press, lat pull downs, inside and outside thighs (Toning weight)

Ø      15min hill walk (Knee is still a little dodgy for running)

Ø      3 sets of plank holding for 30secs resting for 30secs

Ø      15minute hill ride on the cycle level 15 maintaining 90rpm.

Ø      Full body stretch down

I am still yet to reintroduce the swimming and want to start again on the sprint intervals on the treadmill as soon as the groin strain has gone.  Not sure when that will be as I am not finding it easy to rest it.  I have a day off Monday so may just chill and try and give it a break.

The commuting is starting to be fun again.  This summer had washed away my memories of last years winter commuting but they are slowly being re-etched into my mind.  Yesterday was the first time I have been caught out in the rain for a long time!  I was warm enough though and it didn’t cause me too many problems!

We have had a productive week with Swim Trafford this week.  Two meetings earlier on in the week provided some good momentum to push on and make sure we are still progressing on my end of the bargain.  The website (www.swimtrafford.co.uk ) has been touched up with a new banner and Simon Blair and myself will be looking to make updates once James Stannard has done some blurb for the site.  We have also spoken about supplements for the kids for meets in carb gels and protein bars.  Emma Thomas has been in touch with BSc (www.bodyscience.com.au) an Australia firm who do great nutritional products and they have agreed to provide some sponsorship and samples for the squad.  Hopefully this is a relationship we can develop going forward and will benefit the kids on meet days.   I have used the energy gels and protein bars and they are really good.  If anyone wants to know more you can get in touch on here or via Twitter/Facebook.

This weekend saw the swimmers meet at Manchester Aquatics for a North West meet.  The stand out performance as I write this is Chloe Waddell who swam two personal bests and is the 800m fly North West champion.  Congratulations to her and the rest of the team on a super meet so far.  The younger swimmers are away also and I have been informed by Coach Stannard that some other PB’s have been swum this weekend.  I will try and get some more information for next week!

“I will always listen to my coaches. But first I listen to my body. If what they tell me suits my body, great. If my body doesn't feel good with what they say, then always my body comes first.”
Haile Gebrselassie