well folks,its been a few days but the good news is that the doris is well back on track!

the weather has thrown a few sticks in the spokes regarding training outside so the gym has been home for the past days.

following darrens running schedule,gradually clocking in exactly 20 minutes 3.2 kms which for me is not too bad at all!
been told im not eating enough!

breakfast is a very imprtant meal/snack call it what you like but i always skip it skip it which is wrong!im sure darren will CONCUR with this?

some pics on the way of me “in action”.

loving the training and that “high” it gives you.

talk soon.
mr.the doris

So with less than seven weeks to go until T-Day I figured it was probably a good time to start training again after an extended break away from work, training and Phuket.

My last major stint was on September 30 when I did a 51km bike over the Layan Hills and did a 6km run afterward in a combined time of 2hrs 34mins which was pretty satisfying.

I then had a week of eating too much and general indulgence – god it was good – before getting back down to it on Thursday when I hit the pool and did just under 3 clicks which included two sets of 10x50m on a minute to get the heart going.

Friday was a short 6km run followed by nothing on Saturday or Sunday (too hungover on both days).

But that’s enough of that now until after the race finishes on the 28 November and it was back to training on Monday and time to get my head down for a few weeks.

I did 3km in the pool which included a 29min 19sec 1.8km swim which I was very happy with indeed.

It’s on like Donkey Kong from here on in and stay tuned for regular updates from the biggun.

well its been over 1 week since my last post!
reason being silly me managed to put my back out whilst lifting the lightest weight in the gym….typical!

anyway,alarm this morning 07;30,quick shower,hit the beach with a nice 4 k run/power walk.should really be timing myself probably shall do in the next few days.
p/t back in the scene so that’ll motivate me big time,,,until then “the doris” signing out,,,,bonjour

well ,done my back in a week ago,but feel im good to go at the weekend,darren thanks for the post,,,excellent 10 week plan,ill let you know how i get on.doris

Now that we have learned the power of creating a goal – lets change the goal from weight loss to performance and learn what really happens when we focus on the big picture.

Goal: 5km or 10km fun run in 10weeks

Now traditionally there are three (3) ways to achieve this –

1. Just like the walking program we start with a 20minute jog add 5minutes each week
2. We start with jogging 1km and then add a km each week
3. Interval Training (Our Preferred option)

INTERVAL TRAINING

Now there is a reason why Olympic athletes use Interval Training methods as they train for an Olympic Gold….It works! The premise is this…it takes an activity that you can do at your maximum and breaks it down to smaller and achievable ‘chunks’! Imagine this….If I asked you to go out the door and run 1km right now, you may be able to do so, but  you would be exhausted at the end, you definitely would not end with the same pace you started with and your technique may be greatly diminished causing a potential for injury.  Now imagine running that same 1km but in “smaller manageable chunks’ 10 x 100m. Now most of us could jog or even run 100m without too much effort, then imagine you could walk back to the start catching your breathe and generally recovering. Not only would you have covered 1km, but faster and with better technique and a positive mindset of I can do more!

So the aim is for us to gradually increase the Work component (the 100m run) and decrease the rest or Recovery Interval (the 100m walk back).

THE PROGRAM

Warm Up & Cool Down      10min walk

Week                                                      Main                                            Total Jog

1                        10 x 100m jog with a 100m walk recovery                  1km

2                        10 x 200m jog with a 200m walk recovery                2km

3                        10 x 300m jog w/ 100m walk recovery                       3km

4                        10 x 400m jog w/ 30sec Rest Interval                         4km

5                        5km Time Trial (TT)

6                        3 x 1km with 60sec RI                                                         3km

7                        5 x 1km with 60sec RI                                                        5km

8                        8 x 1km with 60sec RI                                                        8km

9                        3 x 2km with 90sec RI                                                       6km

10                      5 x 2km with 90sec RI                                                    10km

Now the goal is to complete each interval slightly faster than the last one, becoming more and more fatigued. So start slow and easy and work your way into it. Complete each Interval Session twice a week (e.g Tuesday and Thursday).

After completing your two interval sessions throughout the week, we need to add an easy aerobic session on the weekend equal to the total distance covered in the interval session.

Example

Week               Tue                  Thur                Sat

1                  10 x 100m          10 x 100m           1km jog

2                10 x 200m           10 x 200m            2km jog

Obviously you wont be able to go as fast as when you complete your interval seession, and thats okay, thats not the intention. Each week your long session will increase as will your endurance and your pace and you will do it with better technique.

STRENGTH TRAINING

Whether your goal is Weight Loss / Performance or just to look good….Weight training helps. There was once a study completed on Men and Women aged 80yrs and older. All increased their lean muscle tissue, increased strength in upper and lower body and improved their muscular co-ordination which meant they could feed themselves, and more importantly get out of their wheelchairs to move around which improved their state of mind as well as their spirit. There is no one that does not benefit from a good well structrured resistance training program.

So how do we put yours together….Well thats for next weeks blog (but here is a sneak preview below)

At Home

Push ups / Chair Dips / Squats / Lunges / Ab Crunches

Gym

Please see your trainer or Phuket Pulse.com next Wednesday!