Tuesday, August 20, 2013

No Bootcamp Mon 26 Aug

Take a rest day next Monday or go for a walk or run if the weather is kind.

Back on as usual for Circuits on Tuesday, after the bank holiday.

Enjoy your day off, see you in the gym.

Sunday, August 11, 2013

Run to the hills.

I've had a week off hill sprints and already I can feel the difference in my energy levels, lung capacity and general well-being. It's not what it was a week ago, so I'm getting back on it tomorrow come rain or shine.

Week 1
Starting with 6 seconds of work and 60 seconds of rest x 10 times, I'm aiming for 50m on a steep gradient. I'll do this on Mon, Wed, Fri.

Week's 2 and 3
I'll progress to 16 seconds in week 2, then 30 seconds in week 3. After that, mash it up. That's what got me through the 10km run last week so I'm sticking with it.

Keep it short - around 12 minutes
If you read about hill sprints in my last post, you may have picked up that I said I was going to progress to 30 second sprints with 4 min rest x 10 times. This of course would defeat the object of high intensity interval training as it's short session duration is key. When sprinting for 30 seconds uphill, you only perform this 3 times with 4 minutes of active rest in between sprints.

Keep running.

Friday, August 9, 2013

The Valley Warriors at Total Warrior 2013 - the video

Team Valley Warriors totally smashed it last week at Total Warrior and had such a good time we want to do it all over again (especially the water slide)!

Here's a video that captures just some of the fun we had, led by our amazing captain, Vicky Conley. Cheered on by Jenna Hooson, Richard, Grace, Jim, Caroline, Jason, Dom and all the wee warriors, thanks so much for your support guys, it made the world of difference knowing you were there.

To Jason Elliott, I'm personally, indebted to you for your encouragement, support and neverending patience through back pain, knee pain and providing whisky at the end. Your mad skills with the camera, means we have something to remind us of this fantastic day forever, so thank you!

The Valley Warriors are: Amanda Elwen (sorry about the typo in the vid Elwen), Ali Brooker, Caroline Scott, Debbie Fawcett, Hatty Nylan, Jo Mitchell-Brunt, Joanna Marshall, Karen Mitchell, Kate Dakers, Kirsten Fussing, Pauline Laurie, Rebekah Grayson and Vicky Conley (with Iain Conley providing on-site motivation and guidance).