Posts Tagged ‘resistance’

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258 days later

July 11, 2010

While I hadn’t been running for very long (2 and a half years up until I stopped in October) it was something I loved more than any other hobby or sport I’ve picked up and, as any runner knows, it becomes a bit of an addiction. Running did great things for me, not just better fitness levels but it got me enthusiastic about keeping fit and staying healthy, it helped me with my asthma, gave me time to myself, time to think, and was a constant in my life during university, moving house, being unemployed and everything else I’ve been up to.

I don’t think I realised how much I depended on it until I stopped. Frustration and excess energy to start with (as anyone that’s ever had a running injury knows), then anger and more frustration because running used to be the best way to deal with frustration. That vague hope and longing every time I drove past a runner in the street, and reading on other blogs how far people have come in the amount of time I’ve not been running and wondering how far I could manage should I make a miraculous recovery tomorrow.

The running world was an island and I was drifting out to sea. My first thought on a nice evening was still “good time for a run” but I’d lost the urge to lace up my trainers and go.

Read the rest of this entry ?

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Last Week: w/c 7th December

December 14, 2009

Do you like my blog-snow? Here’s hoping for some of the real stuff :-)

Wednesday: Basketball this evening. We played an odd version of cricket, did plenty of suicides and then a game so got a proper workout!

Friday: Finally got round to the gym. Started on the treadmill and managed 3k before the pain in my feet stopped me. Decided to stick to the resistance machines for the rest of the session but the treadmill beckoned again on the way out. Only managed 2k this time but at least I ran.

Archery in the evening…didn’t do too well so only stayed for 2 and a half hours.

Sunday: Couldn’t make archery on Saturday because of a doctor’s appointment but made sure I went Sunday as we were shooting 25m instead of the usual 18 and I needed sight settings. I’m hoping to shoot in the Stourbridge Fita 25 on 3rd January so needed the practice. Only stayed for an hour and 50 though as I had to get back in time for basketball…which I got home to find was cancelled again. Never mind, eh?

Total Run: 5km

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Last Week: w/c 2nd November

November 9, 2009

Absoloutely tragic week as far as running goes. I’ve started looking at the pay-as-you-go council run gyms in the area in an attempt to get some treadmill time.

Monday: Too cold to run today so I did a mini weights session at home in the evening.

Thursday: Finally got an hour of basketball in at the leisure centre as per last Friday’s post.

Friday: Spent 3 and a half hours at archery – though the first half an hour was setting up and the next 2 hours was spent coaching.

Saturday: Shot another Portsmouth at archery in the morning and actually managed to beat last week’s score, giving me a new PB of 562.

Sunday: Had our game against Bury Bombers. Lost 17-71, which was quite a defeat but never mind. I only played one quarter and only scored once, but still enjoyed it.

Total Run: 0km

Well that was short. Hopefully I’ll have something a tad more interesting to post next Monday :-)

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Last Week: w/c 17th August

August 24, 2009

Last week was all about getting my fitness levels back up to scratch without overdoing the running and risking hurting my knee again.

Monday: Went to Ally‘s gym with him and signed up for a 2 week membership. Stuck around for a bit and did a short workout – 20 mins on the bike at around 80% max HR, 10 mins on the treadmill (just over a mile) to test my knee, and then a very brief stint in the freeweight section.

Tuesday: Back to the gym, just for cardio this time. I did an hour on the bike at 70% max HR and 3k on the treadmill at 6 min/km pace. Feeling the effects of too long doing nothing. Felt great when I was done though!

Wednesday: Third day at the gym. I ran a 33 minute 5k (6 minutes on, 1 minute off), stretched, did a couple of the resistance machines then onto the bike, where I did 30 minutes at 65% max HR and then 10 minutes at around 82% max.

Thursday: In my attempt to get the most out of my 2 week gym membership I decided to try out the pool. It’s quite small, especially as aqua class was on but there were only a few swimmers so plenty of room. Not knowing how long the pool was I kept going til I ran out of time (Ally was in the gym upstairs). I found out later that the pool was 20m long so had covered 1km.

Saturday: Had intended to go to archery today but a bad night’s sleep and a niggling shoulder problem persuaded me to stay at home. In the end I decided that a run might make me feel better so I headed out with the intention of doing a bit further than Wednesday’s 5k, but not by much. In the end I did a 6.5k route in 43:28. I really opened up my stride in the last 400m, pushing around 14-15kmph and it felt really good. Starting to feel more confident about the race.

Sunday: Basketball today. Not quite as good as last week, I couldn’t quite seem to get the picks, but a good time nonetheless. Annoying blister on my thumb from the push rim :-(

Total Run: 16.2km

As you can see, I tend to do my HR zone training on the bike in the gym rather than running…purely so I can concentrate on running instead of looking at my watch. Throughout the week I’ve done a bit more research on heart rate zones and talked to Ally about it. At some point I plan to go back to the track and try to work out my max HR more accurately.

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Sport in Focus: Archery

July 22, 2009

Back in March I posted about the other sports I enjoy, though didn’t really go into much detail. However, because my two other favourite sports are not what you might consider ‘mainstream’ I’ve decided to do a post dedicated to each.

I could easily write 1000 words just on how I got started in archery (most of which I just did write, and then deleted) but I shall try to keep it from getting too out of hand and hopefully stay vaguely entertaining.

I had a few goes at archery over the years, quite fancying it as a sport but not sure where to go or who to ask. I even got as far as doing a 2 day taster course at a local club, who then tried to sign me up for a beginners course, but that was the year I was due to go to uni and so had to decline.

Working a Sunday practice session at Northwood Stadium

Working a Sunday practice session at Northwood Stadium back in March

In April 2008 I was told that there was an archery course being run at the local leisure centre and signed up. It was a 10 week course, the first week of which I had already missed, but caught up quickly enough. At the end of it, everything happened at once – I got my Beginners Certificate (what you need to join a club), found a club and e-mailed about joining, and was offered a job teaching the course I had just finished (as well the intermediate course that I hadn’t even started) by the manager of the leisure centre.

Not long after that I was sent on a training course for my Archery Leader award (the first level of archery coaching), bought a bow and then joined Trent Valley Archers (TVA), a great club full of very nice people. I taught 1 hour archery sessions for the council for 11 months before they stopped the course, some on my own and some with Chris, another coach. I also did a couple of taster session days which were manic, but good fun.

My own shooting is coming along as well. I missed quite a few days this year due to exams, coursework, working for the council and various other things and as such, I’ve let up on the intricacies and just shot for the fun of it. Now that uni is over I hope to get practicing again on a regular basis and, once I have a job, upgrade some of my equipment. TVA is now an hour’s drive away so I’m not going three times a week, but I’m apprehensive about joining a local club until I know I’ll be staying in the area.

I should probably point out that I do recurve target archery, which is probably still the most popular form of archery in the UK. Compound bows are becoming rather popular and are undoubtedly the cooler type of bow, but I prefer the more traditional style without the wheels and cables.

My bow: Hoyt riser, KAP limbs, Shibuya sight and button, Bieter long rod, Spiga rest

My bow: Hoyt riser, KAP limbs, Shibuya sight and button, Bieter long rod, Spiga rest

Contrary to what some people might suggest, archery is definately a sport. While it doesn’t take much in the way of cardio vascular fitness, it does require a certain amount of strength, good posture, and a very steady hand. My bow weight is currently around 33lbs, which means it takes 33lbs to draw the bow back to a shooting position. It may not sound a lot but pick up a 15kg dumbell next time you’re at the gym and you’ll have an idea of what it takes. Imagine holding that steady enough to hit a target 70m away, and doing it up to 150 times over the course of a day.

Obviously archery is a very equipment based sport and as with all sports equipment you can pay as much or as little as you like. The bows I used to train beginners on cost £50 each, not including arrows, targets, arm guards etc. I would guess that my gear is worth around the £1000 mark. The most expensive item being my favourite – the riser (handle). I have a blue 2008 Hoyt Nexus, which was the very first thing I bought. I hope to one day have matching Hoyt limbs (preferably the 990TX, though they’re currently in excess of £400 a pair).

My few medals get to sit on top of my bedroom mirror

My few medals got to sit on top of my bedroom mirror

As a hobby, archery is what you make of it. Being in a club makes it quite a sociable sport – there a few people I like to catch up with every week and have a chat with between ends (the groups of arrows shot at once before you collect them are called ‘ends’). However I would more than happy to practice on my own if there was no one else around. Similarly, it can be as competitive as you like. TVA has competitions on a regular basis, which you can choose to enter, or not. Other clubs will host open competitions which cost a small fee but are usually good fun and it’s nice to meet other archers and shoot against different people for a change.

If you fancy starting archery then I would suggest finding somewhere that does have-a-go sessions, taster courses or beginners courses. Your best bet is either a local activity centre or archery club. For a list of GNAS registered clubs click here. If you have any questions about archery or shooting then please leave a comment!

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Last Week: w/c 22nd June

June 29, 2009

Monday: My legs were still complaining at the fact I made them run a fast (for me) 10k the day before and so I decided to give them a break and go to the gym for some resistance work instead. Did a little under an hour of upper body stuff.

Tuesday: Hot and muggy today so I ran a 10k at my own pace…which is somewhere between a run and a jog (a rog?) but I still found it difficult. I’m not sure if it’s the number of longer runs I’m doing lately, or maybe the heat but it was a real struggle. Time was 64’53″.

Thursday: Went to the track at Wyndley Leisure Centre for an interval session. Scroll down or click here to read about it. Ran a total of 8.8km.

Friday: Didn’t feel like running today so I dusted off the FitDeck, shuffled and picked 5. I did the intermediate level for all 5, doing a set of 10 sit ups on the incline bench after each card.

My 5 for today. Apologies for the low light.

My 5 for today. Apologies for the low light.

Saturday: Archery in the morning so I didn’t get out for a run until mid afternoon. Decided to just do the quickest 10k I could manage, banging out a 5’30″, 5’33″ and 5’22″ straight off. I found this speed was really testing my asthma and had to slow it down for the next km, picking it back up for the 5th and 6th kms, and then slowing down for the 7th. I really thought I could get home in 58 minutes but it turned out I was just 14 seconds too slow :-) Good run though, it really let me know just how quick I can go without my asthma kicking in and 58’14″ is a good time to work on.

Sunday: Scribs missed his weekly one mile run last week (to his benefit he did text to ask me first) so to make up for it he had to run 2 miles this week, plus a penalty mile. I decided to join him and we went with the goal of finishing in 30 minutes. What I obviously didn’t take into consideration when pace setting was the ‘little sit-down’ Scribs had to have as his body innevitably ran out of calories and his stomach tried to eat itself. Still, we made it back in 31’38″, which is decent enough. Unfortunately, Charlie had a ‘moment’ and decided to spend most of the first km thinking we were going twice as fast as we were, throwing off the first km marker and generally screwing with my stats. I hope this isn’t a sign of things to come.

Total Run: 33.8km

I got my race number through the post on Monday (1492) along with a race number for my kit bag (so it doesn’t feel left out), 3 safety pins (for 2 numbers?), a letter saying “I’ve enclosed 6 safety pins” (someone can’t count) and an official event programme (mostly adverts) for the asics British 10k. Only 13 days to go!

Wednesday I signed up for the Bupa Great Capital Run, a 5k through Regents Park. I suggested it to Matt last time I saw him and so he has signed up as well. Assuming that they let him in, Ally also has a place. It’s a staggered start so I’ve put my estimated time as the 25-28 minute band. Should be a fun day!

And lastly, I know I haven’t said anything about my weight since I posted about it on 11th May. At the time I was 154lbs and wanted to lose between 5 and 10lbs before the 10k. I’m now manintaining 150lbs so I haven’t lost as much as I would have liked but I think that’s a good start.

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Last Week: w/c 8th June

June 15, 2009

Monday: I had decided that one week of being ill was enough and I was going to go do something. I went to the gym with Claire as I was still a bit unsteady (strange vertigo dizziness all week) and thought it safer than trying a run. I did 6km (28 minutes) on the exercise bike to start with and then 2km of easy intervals on the treadmill. Probably shouldn’t have done the running at the end but it felt good to get the blood going!

Wednesday: I wanted to try another run, though after the rather wobbly 2k on Monday I was under strict orders from Coach Ally to use the treadmill instead of going outside. Probably just as well. I had intended to do 7k but in the end left it at 5 (30’30″).

Thursday: I had already said that I would go back to the gym with Claire, and I was still unsure as to how far I could run, so it seemed the sensible option. As it happened, both treadmills were taken when we got there so I entertained myself on the ergo and the exercise bike until one was free. I did my first km at tempo pace but got horrible stabbing pains in my abdomen, much like I did a few months ago, and so had to stop at 1.3k. Defeated, I did another km on the bike and then a pretty massive weights session. I was still tiring quicker so I might not have been completely over this illness. Well done to Baines though, who is now up to 3-1 intervals on the treadmill (3 mins running to 1 min walking).

Friday: Had arranged to do a 10k in Sutton Park with Ally and stayed over at his on the Thursday night to get to the park at a reasonable hour the next morning. It was a great day for it, nice and sunny but not too hot. I actually managed the distance, which was good, in 67 minutes. I used the Garmin so I know it’s pretty accurate. It’s not quite as quick as I would have liked but it felt good so I’m happy with it.

Saturday: Decided I needed a day off from running. Went to archery in the morning (as well as Friday evening) and got back into the swing of things. Competition on Sunday morning so I needed the practice!

Sunday: Didn’t get back from the archery competition until 3pm, but decided to join Scribs on his ‘challenge’ mile. As it happens we did a 5k in 32’45″. Scribs’ ridiculous pace kept me from falling back into my 10k pace (thanks Scribs), though we had a few walking breaks as he isn’t used to exercise the distance.

Total Run: 23.3km

This week I signed up for a place in the 2010 Bupa London 10,000, which takes place on 31st May. I’ve put my estimated time as 55 minutes, so I have nearly a year to get it down to that! I’ve also signed up for a smaller event – the Lichfield 10k – on 6th September this year. I put my estimated time as 1 hour, and I know there’s a good hill in it, but it looks like it could be fun.

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Last Week: w/c 1st June

June 8, 2009

Monday: Thinking one rest day after that 16k hill run last week was enough was obviously a mistake. The 10k I did with Ally was good but my legs were still aching so I decided to take Monday off as well. Being back in Shelton I decided to go to the gym and do an upper body weights session – which ended up quite short due to the sheer number of people in there, the heat, and me getting bored easily when I do weights :-) By the time I had showered and changed I wasn’t feeling well and as you know from Friday’s post it all went downhill from there.

Tuesday: Still ill but felt good enough in the afternoon for a stroll around the barefoot trail in Trentham as per last Wednesday’s post.

The rest of the week was spent indoors not doing a whole lot. I know I have to be patient but I really want to go out for a run or a cycle – anything. There’s only so much of this staying couped up inside that I can do!

Total Run: 0km

I know I haven’t mentioned my progress on my goal to shift some weight of late. Being ill meant that I lost a fair amount in a very short period of time but I don’t think it counts! I’ve been trying to keep my calorie intake up during the week but it’ll probably be a fortnight or so before I can give you a proper idea of how I’m doing.

A reminder to anyone out there that runs/jogs/cycles alone, ID can be essential in the case of an accident. Buy a RoadID (I have one) by clicking on the button in the right hand column and 10% of the sale price will go towards my sponsorship goal.

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Last Week: w/c 18th May

May 25, 2009

Monday: The increasingly bipolar weather decided that it would be cold and rainy Monday morning so Claire and I went to the gym. I did a 9k in 54 minutes, which was tougher than I thought it would be, but I suppose that was only my third 9k run.

Tuesday: More rain so back to the gym. Did 6k on the exercise bike and then 6k on the treadmill (36 minutes). Lots of stretching and then just a couple of sets on some of the resistance machines.

Wednesday: Back to the gym with the intention of doing another 9k on the treadmill. I was having a bad asthma morning and underestimated how worn out my legs were from the past 2 days, so I got as far as 3k (which my shoes got wrong again) and decided to stop. I ran an extra k to recalibrate the Nike sensor, had a 2 minute break and then ran other 3k to finish off.

Thursday: I decided my legs needed a break so did some core strength and upper body weights in the gym with Claire.

That little black dot is me!

That little black dot is me!


Friday: I’d had enough of running in the gym. It’s fine for a while but it gets very boring and isn’t half as enjoyable as running outside. So, ignoring the wind, cold and rain, I headed out along the canal path with Claire on her bike as company. Unfortunately I managed to get a stitch during the 3rd km and so my 9km run/jog took me an hour and 2 minutes. It was good to be running outside again though.

Saturday: No running today as I had an archery competition which took all morning (and some of the afternoon).

Sunday: I check the weather forecast a fair bit so I had been looking forward to today’s sunshine for a few days now. It was up to around 14 degrees by the time I left at 10.10am but there was very little breeze so it felt a lot warmer once I got going (the sun reflects off the canal as well so I get added sunshine). I set out to do a 9k but I was still feeling strong at the half way point so I carried on for a bit longer. I knew my shoes were off (having checked them at the 2.5km marker and found they were 60m behind me) so I didn’t worry too much about aiming for a distance and just ran for the fun of it. Apparently I ran 10.9km, though I suspect it was a little further, in 1 hour and 14 minutes. I also have rather dodgy tan lines from my iPod arm band and RoadID :-)

Total Run: 41.9km

Today is the 3 month anniversary of this blog. Woo! I decided that it was time to commit to the blog and some of you will have already noticed that I’ve gone ahead and got rid of that pesky .wordpress in the URL. To celebrate the (sort of) landmark and new address I’m giving away a FREE running from zombies goody bag to the first 3 people to comment on this post. If you’re the first person to get a comment in then your goody bag will also have a few extras.

In addition to my new domain, I also have a contact email address now: sarah@runningfromzombies.com – Feel free to mail me for…whatever.

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Last Week: w/c 11th May

May 18, 2009

Monday: Headed back outside for a 9km run along the canal path. First few kms were at a fair rate – a little over 5 mins per km, managed to unintentionally slow down around the 7th km and ended up with a time of 57 minutes. Still pretty happy with it, and it felt pretty good. Shame I’m going to be working all day Tuesday, it’s supposed to be sunny.

Wednesday: Tired and irritable, I needed to blow off some steam so I headed out for a 5k. The sun disappeared some time after 7am so it was overcast and windy by the time I was running. Stomped out to the half way mark in exactly 15 minutes, slowed it down a bit for the return journey, and then picked it up again in the last 400m for a finish of 31 minutes.

Thursday: No running but I did 3 hours if ice skating…I think that counts as a workout!

Friday: 3km on the treadmill playing around with different speeds as a warm up for a weight session. I actually cut the weights session short – wasn’t feeling it.

Total Run: 17km

My monthly Nike+ challenge with Matt started again on Monday. I get the impression he doesn’t think he’ll keep up – but then he’s not trying to train for an event so I don’t blame him. Seems to be making a good job of it so far though, last I checked he was already up to 13.5km. You can keep track of our progress here. Ally posted his weekly update last night and reported only 16km this past week. I think that’s 1-0 to me :-)

In other news, I’ve managed to maintain the same weight since last Monday. Though to be fair I haven’t really started eating properly. My bad.

Pssst! I’m going to be giving away free running from zombies goody bags at some point in the next few weeks. There are a limited number so make sure you check in every Monday, Wednesday and Friday morning to be sure you don’t miss out!