Saturday, April 27, 2013

Hell & Back training. Week Two!

Hi there! 

Week one down, and oh, what a week it’s been. 
First things first... How did YOU get on this week?  I know you totally gave it welly and are raring to get stuck into week two?  Yeah?  ;)
I totally over estimated some things I would be able to do and under estimated others.  I had to reduce my times for isometrics.  (Evil evil evil, whoever invented it...) and I ended up doing several long walks and one fairly decent run, which really surprised me.  Now, I recon the spell of beautiful sunny weather really helped with my long walks, but overall, I felt good and had no aches or pains to write home about.  Im lucky too that I have some superb scenery here in Kinsale.  I snapped this during the week:
 
In summary, this is what my week one looked like.  To save me re-writing the everyday bits, here they are: (Times varied by a few seconds day to day)
 
Week 1 summary.
  • 60 seconds of planking
  • 2 min of lat raises
  • 35 seconds right side side planking- wrist fairly sore35 seconds left side planking- wrist again
  • 3 minutes of wall squatting
  • 3 sets of 5 pushups and one maxing out (more than 10 if possible)
  • 3 sets of 10 sit ups
  • 3 sets of 10 squats with 5kg squatting bar.
  • Pull ups- 11 ish assisted green band

 
Day 1:  20 minutes rowing with rowing club.
Day 2: 10.65km power walk with double buggy. (The hills... oh the hills... *gags*)
Day 3: 10.75km power walk with double buggy.  20 minutes rowing with rowing club. 
Day 4:  11.10km power walk with double buggy.
Day 5:  6.43km power walk with double buggy.
Day 6:  6.28km running (42 minutes)
Day 7:  Rest day.  (really needed it too!)
So, now for the training plan for week two.  I’m going to keep it consistent with week 1 but try to up the pressure/effort/gagging a bit... *dum dum DUM*

Week 2 training plan.
Daily:
  • 65 seconds of planking
  • 2.5 min of lat raises
  • 40 seconds right side side planking- wrist fairly sore
  • 40 seconds left side planking- wrist again
  • 3 minutes of wall squatting
  • 3 sets of 6 pushups and one maxing out (more than 10 if possible)
  • 3 sets of 12 sit ups
  • 3 sets of 12 squats with 5kg squatting bar.
  • Pull ups- 15 assisted green band

Two 10km walks.
One 6km run (try to beat my last time of 42 mins)
By the way- I am doing my side planking on my hand as opposed to my elbow (hence the sore wrist) It’s damn hard.
 
So there you have it.  How are you getting on with your training?  I would love to hear from you so, remember, you can chat to me here or on facebook (here) or on twitter (here).
Plough on, people! 
Jen

 

Saturday, April 20, 2013

Hell & Back training. Week One!

Good evening all!

And what a beautiful evening it is here in Kinsale.  I hope it is nice where you are.

The time has come for the training to begin.  *bites nails* 

Tomorrow morning, I shall awaken as a ripped and tanned lady gladiator type, with long flowing hair and my trusty steed by my side...   

I wish.

LOL.  Tomorrow, I shall begin my 8 weeks of torture with sweat and blood and tears...and I will love it.  
 
No, really, I will. 
Honestly...

And here it is- my plan for the week:  (and yours too, if you are joining me! *waves*)

Day 1: (Sunday)
  • 3 minutes of planking
  • My view when out rowing with Kinsale & Dock rowing club.
    Come join us anytime!  Click here
    3 minutes of lat raises
  • 3 minutes of side planking
  • 3 minutes of wall squatting
  • 3 sets of 5 pushups and one maxing out (more than 10 if possible)
  • 3 sets of 20 sit ups
  • 4 minutes of skipping (preferably without vomiting)
  • 3 sets of 10 squats with 15kg’s.
  • Rowing 10-20 minutes (I am in a rowing club- totally forgot about that.  May have to adjust training plan later)
 Day 2: (Monday)
  • 3 minutes of planking
  • 3 minutes of lat raises
  • 3 minutes of side planking
  • 3 minutes of wall squatting
  • 3 sets of 5 pushups and one maxing out (more than 10 if possible)
  • 3 sets of 20 sit ups
  • 4 minutes of skipping (preferably without vomiting)
  • 3 sets of 10 squats with 15kg’s.
  • 5km fast walk (probably with the double buggy)
Day 3: (Tuesday)
  • 3 minutes of planking
  • 3 minutes of lat raises
  • 3 minutes of side planking
  • 3 minutes of wall squatting
  • 3 sets of 5 pushups and one maxing out (more than 10 if possible)
  • 3 sets of 20 sit ups
  • 4 minutes of skipping (preferably without vomiting)
  • 3 sets of 10 squats with 15kg’s.
Day 4: (Wednesday)
  • 3 minutes of planking
  • 3 minutes of lat raises
  • 3 minutes of side planking
  • 3 minutes of wall squatting
  • 3 sets of 5 pushups and one maxing out (more than 10 if possible)
  • 3 sets of 20 sit ups
  • 4 minutes of skipping (preferably without vomiting)
  • 3 sets of 10 squats with 15kg’s.
  • 8km walk (probably with the double buggy)
Day 5: (Thursday)
  • 3 minutes of planking
  • 3 minutes of lat raises
  • 3 minutes of side planking
  • 3 minutes of wall squatting
  • 3 sets of 5 pushups and one maxing out (more than 10 if possible)
  • 3 sets of 20 sit ups
  • 4 minutes of skipping (preferably without vomiting)
  • 3 sets of 10 squats with 15kg’s.
Day 6: (Friday)
  • 3 minutes of planking
  • 3 minutes of lat raises
  • 3 minutes of side planking
  • 3 minutes of wall squatting
  • 3 sets of 5 pushups and one maxing out (more than 10 if possible)
  • 3 sets of 20 sit ups
  • 4 minutes of skipping (preferably without vomiting)
  • 3 sets of 10 squats with 15kg’s.
  • 5km run. (most definately WITHOUT the double buggy!)
Day 7: (Saturday)
  • 3 minutes of planking
  • 3 minutes of lat raises
  • 3 minutes of side planking
  • 3 minutes of wall squatting
  • 3 sets of 5 pushups and one maxing out (more than 10 if possible)
  • 3 sets of 20 sit ups
  • 4 minutes of skipping (preferably without vomiting)
  • 3 sets of 10 squats with 15kg’s.

Meals for the week: (I’m going to pick what I and my kids fancy each day as opposed to planning daily meals)

Breakfasts: 
  • Half cup of porridge, half a banana, 15 almonds & black coffee
  • Scrambled eggs (2), slice wholegrain toast & butter, black coffee
  • Bowl of Cheerios, cup of milk, fruit, tea & milk.
  • Two slices of wholegrain toast, almond butter, fruit, black coffee
  • Fruit & yoghurt, black coffee
  • Homemade smoothie with fruit & yoghurt, black coffee
  • Omelette with ham, spinach, peppers & mozzarella, black coffee.

Lunches:
  • Eggs on wholegrain toast & butter.  Tea.
  • Homemade spelt based pizza. Tea/Coffee.
  • Omelette with veg/spinach etc. Tea/Coffee
  • Sausages with wholegrain toast & beans.  Tea/coffee
  • Bacon with wholegrain toast & beans.  Tea/coffee.
  • Tuna/Ham/Pork/Mexican chilli bean/salad wholegrain wrap.  Tea/coffee.

Dinners: (all homemade)
  • Beef stew
  • Vegetable stew
  • Spaghetti Bolognese with wholegrain pasta or mange tout/string beans.
  • Pizza, spelt based with tonnes of veggies.
  • Salmon/Meat with veg & quinoa/potatoes.
  • Sweet & sour pork & wholegrain rice.
  • Homemade burgers on wholegrain buns & sweet potato chips.
  • Homemade Swedish meatballs & sweet potato chips/mashed spuds.
  • Tiger prawns, avocado, Marie rose sauce & lettuce.
  • Smushed meat & spuds (kind of like shepherd’s pie, without the layering & baking)
  • Chilli, Guacamole & wholegrain rice.

Snacks:
  • A piece of fruit & 10 almonds
  • Raisins & apple
  • Two slices of ham
  • A poached/boiled egg
  • Homemade Lebanese hummus & red peppers/carrots/celery
  • Guacamole & red peppers/carrots/celery
  • Melon.

And that’s it.  Easy peasy.  *cough cough*

Ooh- I almost forgot.  I am using 'Myfitnesspal' app- its frikkin marvellous.  It makes keeping your nutrirional balance so easy to manage (& calories if you want to manage them).  And I am also using 'MapMyRun' app for walks and runs.  Its excellent for recording distance/heights/calories burned etc.  I highly recommend both if you have a smartphone.  It really helps me keep track of progress.

If my arms, hands and fingers allow, (all going well) I will be back with my next blog post on Saturday with updates on how I got on this week and the schedule for next week.  I will be online all week also, so if you want to chat- comment below here or on my facebook page here or twitter here.  I’d love to hear from you. 

Until then, this is what I shall be visualising when I close my eyes due to ‘Feeling zee burn!’...

"Just keep running (swimming)... just keep running(swimming)... just keep running(swimming)... "

 

Friday, April 19, 2013

Hell & Back, Training ALMOST starts...


WELL!  What can I say?  “Argh!” seems appropriate. 
This afternoon, I did a tester of the daily training that I have set out for my 8 week training plan and Oh.My.GOD!

The pain.  The agony.  The gagging.  The sweat.  All of the things that one conveniently forgets AFTER the fact. 
Exercise/childbirth... what’s the difference.  Har har har.  I, of course, am only kidding. 

I was a little hesitant at the start line of Hell and Back Trojan as I had only had a Caesarean section six months prior, but I was surprised to find that it was nothing related to that that slowed me down, but my sheer reluctance to get that gaggy burny feeling at the back of my throat.  You know that unfit, lactic acid feeling where you want nothing more than to just lie down and stare at clouds?   That’s the one.  So I swore to myself, as my husband dragged me around the course, that if (IF) I were to do anything like this again, that I was going to well prepare myself for it. 
Another Hell and Back Trojan survivor (completing the course in an amazing 1:35:44) and lovely lass whom I met today in the Twitter/bloggersverse, is Sarah, and she too is blogging about her training.  Do pop over to say hi and have a read here.  I am truly motivated as ever after reading her most recent post, so, so...

So here I am.  Much as I want to, I am NOT going to adjust my training plan, because I know deep down that I can do this.  It’s the Carbs and wine loving me, sitting on my shoulder, taunting me to lower the numbers in the sets, or lighten the weights, but NO.  I will not listen. 
(Note to the chubby little wine sipping me;  “Bugger off, please.”)

So, here are my max out numbers just before day one of this challenging 8 weeks... They might not be impressive, but they are the best I can do right now (and I havent' even started the running yet...)  Let’s hope that by the end of 8 weeks, I will be soaring far and beyond...
  • Push ups (full ones, not the girly ones):  12
    Sporting the very sexy 'I made it thru Hell & Back' T-shirt. LOL

  • Sit ups (weight on feet for support): 30
  • Pull ups (assisted with stretchy band): 6
  • Skipping: 3 minutes (and OMG- agony at that... how I did this for hours on end as a child baffles me...)
  • Squats (with 15kgs weight): 40
  • Plank: 3 minutes (and thats being Very generous... I was dying after a minute)
  • Wall squat: 3 minutes (again, burning and dying after a minute)
  • Side plank:  Im just going to laugh here and take a guess of about a minute as my arms were dead after the plank, but im aiming for 3 mintues.
  • Lat raise (with 5kgs weights):  3 agonising minutes)

Up... Up... UP...
I did make an addition of scaling the shed attached to my house.  Its about 7ft high, so I figure the struggling will 'help' with whatever the Hell & Back, Apollo organisers have got planned.



And shes UP!  Hurray!!!
As for nutrition, I am keeping it fairly simple.  Having to cook for a husband a baby and a toddler is tough enough, so I am going for the simple approach, cutting out treats, snacks and alcohol.  Meals will be quick, like Meat and two veg/stews/whole grains etc.  I will be trying to cut down on the carbs and increase the protein, but I’ll see how that goes as we can’t be too flahulach. 



So, yes.  I will wake in pain tomorrow, and it will be worse on Sunday, but I know its coming and am prepared for it.  I am looking forward to really getting stuck into my training and really seeing some results.  Are you?

Thursday, April 18, 2013

Hell and Back, Apollo. The 8 week training plan!


Hi Y’All!

I hope you have been all keeping well over the last week or so. 

I just want to take a quick moment to mention this.  The devastating news of the Boston Marathon bombings shocked us all to the core. 
I have visited Boston and Hopkinton (the start point of the Boston Marathon) and it is just so appalling to imagine anything like that happening there. 


I am always plunged into a loss of hope for humanity after a tragic event like this, but always, ALWAYS- a flood of positivity and kindness follows and redeems all.  The good will always trump the evil.

 
My thoughts are with all of the runners and families affected by all of the tragic loss of life and I wish a speedy recovery to all of those who were injured. 
 
__________________________________________________________
 
 
Now, to get down to ‘Hell and Back’ business... I have returned home from the beautiful Marbella, and what better way to leave sun and balmy 26 degrees Celsius behind?   I shall tell you.  Knowing that you are about to be welcomed home by howling gale force winds, pelting rain, a very generous 8 degrees and a looming, gruelling training plan, that’s how.

So here we go.  This is my overall 8 week personal training plan and starting this Sunday I will be posting a detailed weekly plan with outcomes and changes/updates, if any.   As I said in previous posts, please feel free to rob/change/tailor to your own needs/laugh at this as you wish.  I would love to hear from you and how your training is going so please, comment or pop over to my facebook page for a chat (http://www.facebook.com/pages/Jen-Conroy-Photography/210905662273739)

And a quick reminder- I am not a personal trainer/Fitness freak/nutritionist, etc.  I am just a wife and mommy of two young lads so if you follow this, it’s at your own peril. LOL.

So, without further ado, I give you my  8 WEEK TRAINING PLAN! *drum roll* :
 

Daily: (these will increase slightly every week)
  • 12 minutes of Isometrics:  3 x minutes of: Plank, Lat raise, side plank & wall squat
  • Push ups: 3 sets of 5 & 1 x fast 10
  • Ab crunches- 3 sets of 20
  • Skipping- 4-5 minutes
  • Squats with sandbag- 3 sets of 10.




Week One:
1 x 5km fast walk

1 x 8 km fast walk

1 x 5km run
 
Week Two:
1 x 8 km fast walk
2 x 5 km run
 
Week Three:
1 x 8 km fast walk
1 x 5km run
1 x 6km run
1 x Team training event for the Mud Slingers.
 
Week Four:
1 x 8 km fast walk
2 x 6km run
 
Week Five:
1 x 8 km fast walk
1 x 6 km run
1 x 7 km run
1 x 8 km run
 
Week Six:
1 x 10 km fast walk
1 x 6 km run
1 x 9 km run
1 x Team training event for the Mud Slingers.
 
Week Seven:
1 x 10 km fast walk
1 x 7 km run
1 x 8 km run
1 x 10 km run

Week Eight:
1 x 10 km fast walk
1 x 6 km run
1 x 8 km run
1 x 10 km run
 

So.  What do you think?  I am also going to try to stick to a good (and realistic) nutrition plan so will pop up a blog post on that shortly.

Talk to you soon!

Jen

Thursday, April 4, 2013

Glutton for punishment

Hi Everyone!  *waves*

Okay, after FINALLY recovering from completing ‘Hell and Back’, Trojan at the start of this year (what? Like, it’s only been a little over two months and the bruises are almost gone...), I have finally gotten the feeling back in my fingers to type this blog post.

I have great news! I’m going again! Har har har. (And I’m not kidding... ). I am putting down the camera once again, and launching myself into the humiliation of exercise and other people’s lenses!

Hell and Back, Apollo (‘A midsummer’s nightmare’, apparently- Eeeeek! www.hellandback.ie/apollo2013 ) is taking place on the 15th of June and it’s a G for go! I and my three team mates of ‘The Mudslingers’, will be tackling the new blood curdling course, built on virgin terrain in Belmont Estate, Co Wicklow.


My brain is just about accepting this decision but my body is still firmly standing tough in denial. Easter is barely over and the overindulgence of chocolate is still being maintained nicely, so I suppose I really need to give it a week or so to really let the idea sink in before getting the finger out with a training plan and start exercising. And what better way to totally make the best of my final week of freedom before cleaning up the eating and getting down and dirty with a serious 8 week training plan? A nice week in Spain? Yeah, that sounds about right!

So here it is.
 
My vow to myself. My toast to Twitter. My promise to the good people of the blogosphere and most importantly, my warning to my wobbly bits. Come 20th April, after my fabulously sunny week in Spain (jealous yet?..) my gruelling 8 week training plan will commence. I WILL conquer Hell & Back, Apollo, and I (hopefully) will be able to be more than dragged across the finish line.

I want to be able to energetically leap over the final hurdles and physically raise my arms in victory this time (as opposed to whimpering while being dragged towards the bananas and thermal sheets). I CAN DO THIS!

And so can you!
Now, I can see all of you super healthy and fit individuals ‘guffawing’ as you read this, but not just you lot. ALL of you.
 
You, just like me; The young mammies, the old mammies, the sisters, the daughters, the grannies, (& of course all male equivalents). The ‘haven’t exercised in AGES’ types, the ‘I can’t run’ types, the ‘ah, I’ll exercise tomorrow, while opening another bottle of wine’ types. Yes, you. All of you. Of course you can do this. It’s just a matter of a little endurance and discipline- and just think of how you will feel when you cross that finish line! Come on, you know you want to: www.hellandback.ie

You might want to do it on your own, as a team, for charity or just for yourself, but the most important thing is that you just do it. Get up, get out and get moving. Your body will thank you for it. (And so might that small pair of jeans in your wardrobe that you just won’t throw out)

I will be doing up a training plan for myself which I will share with you and will then be posting a weekly blog post which will review my past weeks training and detail my new goals for the coming week.
If you are training, or just want to join me in my 8 week preparation for Hell & Back, Apollo, please- feel free to rob it, alter it to suit yourself, laugh at it... whatever floats your boat! I’m using you readers as my motivation! (Nothing like a bit of public humiliation to get one moving and stick to a plan!)

I will be posting my training plan as soon as I get back from my lovely sunny week abroad ;P (or perhaps before then... depending on how well organised I can get)

Until then, watch this space...

Jen.

P.S: *warning, brutal honesty alert* In case you are wondering- I, unfortunately, am not one of those fitness freaks. I am just a normal, plain Jane, wife and mom of two young boys, who likes the occasional (Har har har) glass of wine and LOVES carbs and anything sweet. The idea of breaking a sweat makes me gag but I am determined to keep fit and healthy for my family and (I would love to say ‘loose’ here, but will accept ‘reduce’) reduce my wobbly bits, for me.

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