Exercise late Aug - early Sep

The gym and trail (running) work has been pretty consistent since August. Each of the past three weeks has been almost the same:

Sunday: Long run – usually 6 miles or so in about 50 minutes + an ab workout about 4 exercises 20 reps. Was a great work out – unfortunately, I was going to play basketball instead but it was storming outside.

Monday: Nothing physical. I was recovering from the previous two days

Tuesday: After my morning client at Bodyline - 45 minutes punching and kicking the hanging punch-bag. Start with jabs, then crosses, the back fists, then flow into combos before moving on to kicks. Threw a lot of crescents and floor kicks at the bag last Tuesday. Can’t wait for a repeat next week.

Wednesday: Lead a body movement class, which basically just barely raises my heart above resting for about 20 minutes. This past week, I rested out the day exercise-wise – had some brilliant Thai Food in Hanwell that eve instead. The week before I had gone for a 6 mile interval run on Wednesday. Along the canals – lots of geese and swans and rabbits. Lovely. An hour of sprinting for 2 minutes and pace for running for 5 minutes really handed my arse to me though. Having the MP3 music pumping helped me to stay on form and finish in just under an hour.

Thursday: Warmed up 10 mins on a Stairmaster for the first time in years! Then blitzed my legs in the gym of one of my institutional clients. It was a women’s gym, so there were fewer heavy weights available than at Bodyline. I did James Bond Lunges using 15kg Jane Fonda shiny-weights (strided up and down for 4 sets of maybe 10 lunges each), 4 sets each leg x 10 reps single leg squats assisted with the Swiss ball and holding the 15kg in each hand. (funny how I can squat my weight with both legs down and can’t do a full single-leg squat with 25kg in each hand without losing my balance!), and two 5 minute sprints on the rowing machine to keep the heart pounding. Then the typical ab blitz.

Anyway, on Friday, I basically just walked around like a duck with aching buttocks and adductors from Tues’/Thu’s workouts …

Today: After some light running around with my morning client. I got in a good upper body workout with the core connected – Bowmen Pull downs, incline bench, one-legged curls on the Bosu Ball (weak left foot – got to work on that), Lat Flyes and Chest Flyes on the Swiss ball, Weighted Back Raisers, and the typical ab combo pack.

I got some housework done, ate enough minced lamb, rice and tomato/fresh coriander and green onions to create a food shortage somewhere in the world. I am now typing this, then will get some work paper work out of the way. More of the mince/rice/garnish this eve.

Tomorrow: Client at 11am, so will probably do a 6-mile morning run and blitz the legs again in the gym before she comes in. Ski season is coming up and I need to make sure that I can easily do the challenging exercises I will be putting my snow sport clientele through! Three weeks ago, a neighbour and I agreed to play basketball every Sunday. We got off one excellent game that gave us a great end-of-week work out. Unfortunately – it’s rained every Sunday since. No hope for hoops for this week either. Fingers crossed for next weekend …

Monday Rest, Tue Kickboxing, Wed Rest, etc