Monday:
Went to the track and was quite impressed with the amount I did. I did 4 x 200m at about 50%, 4 x 100m at 70% and 4 x 50m at 100%.
Tuesday:
Worked on my arms at the gym and I must be getting stronger, as the 2kg weights don’t seem very difficult anymore.
Thursday:
Courtney was ill on Wednesday so couldn’t go to the Pingles. However, Sheila sent the session through and I did it today. 800m warm-up, 4 x 30m strides and then 4 x 4 60m with a 20second rest after each one and a 4 minute rest after every 4. Again, I found it hard work, but feel I should have pushed myself even more.
Friday:
At the gym I did core exercises and they were made a bit more difficult. The plank was increased from 45secs to 50secs per one and I put my feet on the ball to do the crunches.
Saturday:
By this time I always feel a bit tired, but pleased to report I’ve not ached once this week. At the gym I worked on my legs and it felt like all of the weights had been increased to make it that little bit harder. A constructive week I think and only 4 weeks until my first competition.
Showing posts with label Courtney. Show all posts
Showing posts with label Courtney. Show all posts
Saturday, 21 March 2009
Sunday, 8 March 2009
6 Days in a Row
Monday:
Went to the Loughborough track with Amy for the first time. The aim of the session was just to sort out running in time, as she’d never done guide running before. Unfortunately, it didn’t go the best. Eventually she was ok on the straights, but she was really yanking my arm when we did a full 400m. This was all jogging and she struggled to shorten her stride length, but she’ll have to in order for it to work. Hopefully it’ll go better next time.
Tuesday:
Back at the gym and worked on my legs, which felt good as usual.
Wednesday:
At the Pingles I had a session of 16 x 60m! I did them in sets of 4 and walked around the track after each set as recovery. It was an exhausting session, but I felt my speed was good and my technique of getting out of the blocks improved. However, afterwards my upper left arm swelled up.
Thursday:
My arm wasn’t swollen, but still a little painful. I went to the Loughborough track with Courtney and after a warm up did a couple of 200m outdoors. Since it was cold we came back in and did a session of running 20m x 4, then 30m x 4, followed by 40m x 4 and finally 50m x 4. So I didn’t hurt my arm any further, we didn’t do it with the blocks.
Friday:
Back at the gym and did core work in-between my CV work. I did exercises, such as the plank, stomach crunches and to be honest I don’t know the names of the others. Anyway they really worked my abs, which are still aching today. This will be a regular session along with working my legs and arms.
Saturday:
This was my 6th day of training in a row and I felt quite tired! However, I still managed to go to the gym and work on my arms. Afterwards I was happy to finish, but it had been a very productive week. Only my abs are still aching, but everything else is fine.
Went to the Loughborough track with Amy for the first time. The aim of the session was just to sort out running in time, as she’d never done guide running before. Unfortunately, it didn’t go the best. Eventually she was ok on the straights, but she was really yanking my arm when we did a full 400m. This was all jogging and she struggled to shorten her stride length, but she’ll have to in order for it to work. Hopefully it’ll go better next time.
Tuesday:
Back at the gym and worked on my legs, which felt good as usual.
Wednesday:
At the Pingles I had a session of 16 x 60m! I did them in sets of 4 and walked around the track after each set as recovery. It was an exhausting session, but I felt my speed was good and my technique of getting out of the blocks improved. However, afterwards my upper left arm swelled up.
Thursday:
My arm wasn’t swollen, but still a little painful. I went to the Loughborough track with Courtney and after a warm up did a couple of 200m outdoors. Since it was cold we came back in and did a session of running 20m x 4, then 30m x 4, followed by 40m x 4 and finally 50m x 4. So I didn’t hurt my arm any further, we didn’t do it with the blocks.
Friday:
Back at the gym and did core work in-between my CV work. I did exercises, such as the plank, stomach crunches and to be honest I don’t know the names of the others. Anyway they really worked my abs, which are still aching today. This will be a regular session along with working my legs and arms.
Saturday:
This was my 6th day of training in a row and I felt quite tired! However, I still managed to go to the gym and work on my arms. Afterwards I was happy to finish, but it had been a very productive week. Only my abs are still aching, but everything else is fine.
Sunday, 15 February 2009
Sleepy
Tuesday:
I was really tired and didn’t feel like doing anything, but had to go to the gym with Courtney as it’s pre-booked a month in advance. I was working on my arms, which I find more difficult anyway, so was struggling. To be honest I didn’t break out into a sweat on the cross trainer, which just goes to show I wasn’t pushing myself. After that I felt a bit livelier though and managed to get to the end of the session. I must have yawned over 50 times whilst there though!
Wednesday:
Courtney said she had a trip in the afternoon, so wouldn’t be able to take me to the Pingles. However, she text me late on Tuesday night to say it had been cancelled, but I had already told Sheila we weren’t coming and I wasn’t sure it would be on because of the weather. So we ended up going to the gym. I worked on my legs and felt back to my usual self and not over tired. I’ve found I’m averaging 220m on the rower now, which is an improvement. I was much faster on the cross trainer compared to yesterday and thought it was a good session.
Thursday:
It was threatening to snow yet again and it did start about 4pm. The plan was to go to Loughborough track, but to avoid getting stuck in the snow we went to the gym yet again. Instead of the usual session I did a more CV focussed one. I spent 5mins on the bike, 10mins on the cross trainer, normal interval rowing, 10mins on the recliner bike and 5mins on the stepper. In-between the CV equipment I did arm weights, but only one type. These included bicep curls, triceps dips, shoulder press and chest press. I found the recliner bike the hardest, as I’d never used the machine before and it really worked my legs.
Saturday:
Courtney booked the day off, as it was Valentine’s Day. Instead my mum offered to take me to the gym. Again I was feeling lethargic. I did a 5min warm-up on the bike and then 15mins on the cross trainer. I managed to run just over 1 and a half miles in the time and was quite pleased with that. Next I did some bicep curls and shoulder press with the 2kg weights and to round off spent 5mins on the stepper.
I have now invested in Lucazade and a Goodness shake, so hopefully I won’t be so tired!
Other:
On a separate note Direct Payments have allocated me some extra money. This will allow me to train 6 times per week instead of the current 4. Due to Courtney’s football commitments she won’t be able to do the extra hours. However, I have contacted Amy who I interviewed at the same time as Courtney.
Amy has provisionally agreed to become my second PA/guide runner. She is a qualified personal trainer and lifeguard. At present she works part-time at a gym and her main sport is judo that she competes in competitively. Hopefully she’ll start on March 9th, as long as I can get all of the paper work sorted.
I was really tired and didn’t feel like doing anything, but had to go to the gym with Courtney as it’s pre-booked a month in advance. I was working on my arms, which I find more difficult anyway, so was struggling. To be honest I didn’t break out into a sweat on the cross trainer, which just goes to show I wasn’t pushing myself. After that I felt a bit livelier though and managed to get to the end of the session. I must have yawned over 50 times whilst there though!
Wednesday:
Courtney said she had a trip in the afternoon, so wouldn’t be able to take me to the Pingles. However, she text me late on Tuesday night to say it had been cancelled, but I had already told Sheila we weren’t coming and I wasn’t sure it would be on because of the weather. So we ended up going to the gym. I worked on my legs and felt back to my usual self and not over tired. I’ve found I’m averaging 220m on the rower now, which is an improvement. I was much faster on the cross trainer compared to yesterday and thought it was a good session.
Thursday:
It was threatening to snow yet again and it did start about 4pm. The plan was to go to Loughborough track, but to avoid getting stuck in the snow we went to the gym yet again. Instead of the usual session I did a more CV focussed one. I spent 5mins on the bike, 10mins on the cross trainer, normal interval rowing, 10mins on the recliner bike and 5mins on the stepper. In-between the CV equipment I did arm weights, but only one type. These included bicep curls, triceps dips, shoulder press and chest press. I found the recliner bike the hardest, as I’d never used the machine before and it really worked my legs.
Saturday:
Courtney booked the day off, as it was Valentine’s Day. Instead my mum offered to take me to the gym. Again I was feeling lethargic. I did a 5min warm-up on the bike and then 15mins on the cross trainer. I managed to run just over 1 and a half miles in the time and was quite pleased with that. Next I did some bicep curls and shoulder press with the 2kg weights and to round off spent 5mins on the stepper.
I have now invested in Lucazade and a Goodness shake, so hopefully I won’t be so tired!
Other:
On a separate note Direct Payments have allocated me some extra money. This will allow me to train 6 times per week instead of the current 4. Due to Courtney’s football commitments she won’t be able to do the extra hours. However, I have contacted Amy who I interviewed at the same time as Courtney.
Amy has provisionally agreed to become my second PA/guide runner. She is a qualified personal trainer and lifeguard. At present she works part-time at a gym and her main sport is judo that she competes in competitively. Hopefully she’ll start on March 9th, as long as I can get all of the paper work sorted.
Sunday, 8 February 2009
A Real Snow Stopper
Tuesday:
With all this stupid snow we’ve been having Courtney cancelled on me, as she said it was too dangerous to drive. Thankfully, my mum took me to the gym in the evening, as I was having withdrawal symptoms since not having done anything since the Saturday!
I took the opportunity to do a long session on the treadmill, as it didn’t look likely I’d be able to go running outdoors this week. After a 5min warm-up on the bike, I went on to the treadmill. I walked for a minute and then ran on 11.8 for a minute, back to walking for a minute then increased the speed by 02 to 12. I repeated this until I reached the speed of 13, which was 7 reps. I did it all on a 2% incline. I hope it will help towards my stamina and speed. I was definitely shattered.
Next I did some bicep curls and shoulder presses with the 2kg free weights and to finish off did 5mins on the stepper. My legs were dead by this point, so a good work out.
Friday:
More snow preventing me from doing anything on the Wednesday or Thursday. Not happy! Though I was able to go to the gym with Courtney and worked on my arms. I found it incredibly difficult throughout and it just goes to show a couple of days break can set you right back.
Saturday:
I was so achy from the day before and really didn’t want to go to the gym, but knew I had to in order to get back into it. Working on my legs was tough, as they shook so much on the weights. Again absolutely shattered once I’d finished, but worth it I guess!
Sunday:
Today I didn’t drag myself out of bed until 11am, which is really rare for me, as I’m an early riser. I must have needed my sleep though and pleased my body isn’t too achy this morning. Not doing any training until Tuesday now and I’m hoping it’ll be easier.
With all this stupid snow we’ve been having Courtney cancelled on me, as she said it was too dangerous to drive. Thankfully, my mum took me to the gym in the evening, as I was having withdrawal symptoms since not having done anything since the Saturday!
I took the opportunity to do a long session on the treadmill, as it didn’t look likely I’d be able to go running outdoors this week. After a 5min warm-up on the bike, I went on to the treadmill. I walked for a minute and then ran on 11.8 for a minute, back to walking for a minute then increased the speed by 02 to 12. I repeated this until I reached the speed of 13, which was 7 reps. I did it all on a 2% incline. I hope it will help towards my stamina and speed. I was definitely shattered.
Next I did some bicep curls and shoulder presses with the 2kg free weights and to finish off did 5mins on the stepper. My legs were dead by this point, so a good work out.
Friday:
More snow preventing me from doing anything on the Wednesday or Thursday. Not happy! Though I was able to go to the gym with Courtney and worked on my arms. I found it incredibly difficult throughout and it just goes to show a couple of days break can set you right back.
Saturday:
I was so achy from the day before and really didn’t want to go to the gym, but knew I had to in order to get back into it. Working on my legs was tough, as they shook so much on the weights. Again absolutely shattered once I’d finished, but worth it I guess!
Sunday:
Today I didn’t drag myself out of bed until 11am, which is really rare for me, as I’m an early riser. I must have needed my sleep though and pleased my body isn’t too achy this morning. Not doing any training until Tuesday now and I’m hoping it’ll be easier.
Friday, 30 January 2009
More Training
Saturday:
Worked on my legs again at the gym. All felt fine and an overall good work out.
Tuesday:
Back to the gym and worked on my arms. I’m using the 2kg free weights for the bicep curls and shoulder press consistently now and not finding it too difficult. Although I worked on my arms mainly, my quads were killing on Wednesday, but I did get a new PB on the rower, 224m in 1min, on the final set of my interval training.
Thursday:
Went to the Loughborough track where they’re still resurfacing and doing god knows what. 4 lanes were free to use though and we had the track to ourselves. I did an 800m warm-up and then I discussed with Courtney what work I could do to build my stamina. At first we walked 100m, jogged 100m, walked 100m and then ran 500m to complete 2 laps. After we did a longer more continuous session where I ran 100m, then walked 100m for 1 lap, the 2nd lap was walking 100m, jogging 200m and then walking another 100m, and then the 3rd lap was walking 100m and jogging the final 300m. It didn’t feel too difficult, which is always a good sign. Next we did 3 x 100m and they felt comfortable.
Worked on my legs again at the gym. All felt fine and an overall good work out.
Tuesday:
Back to the gym and worked on my arms. I’m using the 2kg free weights for the bicep curls and shoulder press consistently now and not finding it too difficult. Although I worked on my arms mainly, my quads were killing on Wednesday, but I did get a new PB on the rower, 224m in 1min, on the final set of my interval training.
Thursday:
Went to the Loughborough track where they’re still resurfacing and doing god knows what. 4 lanes were free to use though and we had the track to ourselves. I did an 800m warm-up and then I discussed with Courtney what work I could do to build my stamina. At first we walked 100m, jogged 100m, walked 100m and then ran 500m to complete 2 laps. After we did a longer more continuous session where I ran 100m, then walked 100m for 1 lap, the 2nd lap was walking 100m, jogging 200m and then walking another 100m, and then the 3rd lap was walking 100m and jogging the final 300m. It didn’t feel too difficult, which is always a good sign. Next we did 3 x 100m and they felt comfortable.
Thursday, 15 January 2009
Freezing Pingles
It was absolutely freezing yesterday evening, but I still went to the pingles for training. Better than rain I think anyway.
I did a 400m warm-up, stretched out indoors and then did 3 x 200m. I’ve never really ran 200m in training or ever in a race and thought I would just collapse halfway round, but the first one seemed to take forever, but the other 2 felt better. I did a long cool-down and was aiming for 3 and a half laps, but think I quit after about 3. Good session though.
Sheila gave Courtney some more tips on guide running, which is always useful and I asked about competitions this year. Hopefully I can enter 5 or 6, but will wait and see. It’s a shame that the lack of VI people in athletics and sport in general, which reduces the amount of competitions.
Courtney gave me her new timetable for college that actually means I can train 5 times per week now instead of 4. I’ve devised the timetable for now so that I’ll be on the track twice a week and in the gym 3 times.
I did a 400m warm-up, stretched out indoors and then did 3 x 200m. I’ve never really ran 200m in training or ever in a race and thought I would just collapse halfway round, but the first one seemed to take forever, but the other 2 felt better. I did a long cool-down and was aiming for 3 and a half laps, but think I quit after about 3. Good session though.
Sheila gave Courtney some more tips on guide running, which is always useful and I asked about competitions this year. Hopefully I can enter 5 or 6, but will wait and see. It’s a shame that the lack of VI people in athletics and sport in general, which reduces the amount of competitions.
Courtney gave me her new timetable for college that actually means I can train 5 times per week now instead of 4. I’ve devised the timetable for now so that I’ll be on the track twice a week and in the gym 3 times.
Wednesday, 24 December 2008
Don't Know What I'm Doing Wrong!
I went to the gym today with my mum and brother, as it’s nearly Christmas and Courtney booked today off. I was aiming to do a pure CV work out, but it didn’t quite go to plan.
I did a 5min warm-up on the bike and then went on to the treadmill. I wanted to do a 400m run on 12.2 speed and 2% incline using the new technique Sheila suggested. Normally, this is easy for me and I don’t really get tired, but for some reason after 250m I was huffing and puffing and had to stop. I don’t know if it was because of the new technique, as I can’t pull my arm as far back or if I’m generally that unfit. I can’t understand why I’d be that unfit though!
I went on the cross-trainer afterwards for 10mins and again I struggled. I managed just under a mile. I need to be more assertive with Courtney from now on as I’m not sure if this is average or poor for me. She never tells me my distance on any equipment except for the rower. I have requested it in the past, but it hasn’t sunk in.
I went home after that, as I wasn’t feeling very fit and it didn’t go as well as I wanted. It’s very frustrating!
I did a 5min warm-up on the bike and then went on to the treadmill. I wanted to do a 400m run on 12.2 speed and 2% incline using the new technique Sheila suggested. Normally, this is easy for me and I don’t really get tired, but for some reason after 250m I was huffing and puffing and had to stop. I don’t know if it was because of the new technique, as I can’t pull my arm as far back or if I’m generally that unfit. I can’t understand why I’d be that unfit though!
I went on the cross-trainer afterwards for 10mins and again I struggled. I managed just under a mile. I need to be more assertive with Courtney from now on as I’m not sure if this is average or poor for me. She never tells me my distance on any equipment except for the rower. I have requested it in the past, but it hasn’t sunk in.
I went home after that, as I wasn’t feeling very fit and it didn’t go as well as I wanted. It’s very frustrating!
Saturday, 20 December 2008
Back at the Gym
Ok I’m finally better after having the dreaded flu for 2 weeks! Last night I went back to the gym and did a gentle work out that included 5mins on the bike, 15 x2 sit ups and pull ups on the Swiss ball, 5mins on the cross trainer, usual interval training on the rower, 1kg weights x 15 x2 of shoulder press and bicep curls and finally 5mins on the stepper. I didn’t feel too tired afterwards, but there was no point in pushing it on my first day back.
I then went to the gym this morning and did my usual work out of 5mins on the bike, leg lifts and curls, 10mins on the cross trainer, leg press, interval training on the rower, back extensions and finally 5mins on the stepper. All of the weights and back extensions were 10 x3. I’ll do my arms on Monday and then hopefully Courtney will write me a new programme for the New Year.
I then went to the gym this morning and did my usual work out of 5mins on the bike, leg lifts and curls, 10mins on the cross trainer, leg press, interval training on the rower, back extensions and finally 5mins on the stepper. All of the weights and back extensions were 10 x3. I’ll do my arms on Monday and then hopefully Courtney will write me a new programme for the New Year.
Monday, 8 December 2008
Gym - Prep work for new programme
Ok bad start at trying to keep this diary, as I forgot to write what I did on Friday.
Friday 5th December:
I went to the gym with Courtney. I did my usual 5min warm up on the bike and then tried out the new technique of touching the front bar on the treadmill each time when running. To get used to it I did it at walking pace and slowly increased it in order to build my confidence up. It felt ok, but now and then I felt like I was swaying from left to right. Next time I will do it whilst running. I spent 10mins doing this. Next I went on the cross trainer. Normally I've only been doing it for 5mins, but we decided to increase it to 10mins. After came the rower, which I do interval training on. 1min of hard rowing and 30secs rest repeated 5 times. Each time I increase my distance and generally get up to about 210m. The final part of CV was 5mins on the stepper.
This wasn't my usual programme and we were just bridging for the next one that I will start on Monday. Courtney showed me some core exercises, such as the plank, press ups that I couldn't do properly and had to do the girly ones on my knees, leg lifts and some work with a 2kg medicine ball. We were just testing how many reps I could do so that they could be incorporated into the programme.
Courtney is still going to keep some of the weights exercises that I did with my arms and legs from last time too. These included bicep curls, shoulder press, triceps dips, leg press, leg lifts, back extensions and a few more!
I look forward to the new programme and pushing myself further than before.
Friday 5th December:
I went to the gym with Courtney. I did my usual 5min warm up on the bike and then tried out the new technique of touching the front bar on the treadmill each time when running. To get used to it I did it at walking pace and slowly increased it in order to build my confidence up. It felt ok, but now and then I felt like I was swaying from left to right. Next time I will do it whilst running. I spent 10mins doing this. Next I went on the cross trainer. Normally I've only been doing it for 5mins, but we decided to increase it to 10mins. After came the rower, which I do interval training on. 1min of hard rowing and 30secs rest repeated 5 times. Each time I increase my distance and generally get up to about 210m. The final part of CV was 5mins on the stepper.
This wasn't my usual programme and we were just bridging for the next one that I will start on Monday. Courtney showed me some core exercises, such as the plank, press ups that I couldn't do properly and had to do the girly ones on my knees, leg lifts and some work with a 2kg medicine ball. We were just testing how many reps I could do so that they could be incorporated into the programme.
Courtney is still going to keep some of the weights exercises that I did with my arms and legs from last time too. These included bicep curls, shoulder press, triceps dips, leg press, leg lifts, back extensions and a few more!
I look forward to the new programme and pushing myself further than before.
Thursday, 4 December 2008
Introduction
I best introduce myself before I start rambling on about what I do in the gym and on the track every week! In short I'm 20 years old, totally blind in my right eye and just have light perception in my left. This makes me a B1 athlete in the disabled world of sport.
My main sport is running, but I also play Goalball. I enjoy going to the gym and generally keeping fit. I am aiming for the 2012 Paralympics and know it will be a tough journey.
I've started this diary in order to be more of a serious athlete. It will enable me to track my progress and I hope I can regularly write new PBs. At present my best time for 100m is 15.9secs and 800m 3mins 33secs. I need to be running sub 14secs for 100m to be a world class athlete in my category.
Since September I've employed Courtney who is my guide runner, takes me to the gym and generally helps me to access sporting activities. Sheila is my coach, but only yesterday did I see her again after a fair few months.
So join me on my determined journey to become one of the best visually impaired runners! I know I have the potential, but most people think I'll never make it! I'll prove them wrong!
My main sport is running, but I also play Goalball. I enjoy going to the gym and generally keeping fit. I am aiming for the 2012 Paralympics and know it will be a tough journey.
I've started this diary in order to be more of a serious athlete. It will enable me to track my progress and I hope I can regularly write new PBs. At present my best time for 100m is 15.9secs and 800m 3mins 33secs. I need to be running sub 14secs for 100m to be a world class athlete in my category.
Since September I've employed Courtney who is my guide runner, takes me to the gym and generally helps me to access sporting activities. Sheila is my coach, but only yesterday did I see her again after a fair few months.
So join me on my determined journey to become one of the best visually impaired runners! I know I have the potential, but most people think I'll never make it! I'll prove them wrong!
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