Archives // weights

Carrot and Stick – Week Beginning 26 March

Sunday 1st April 2018

I haven’t broken 15 minutes for 5k yet.

This troubles me greatly; I regularly think about the fact that I have not yet ticked this off my list despite years of trying. (As an aside, this is not even a joke. I literally do have a ‘to do’ list by the front door with a series of tasks crossed off, with a sad, lonely ’14:59′ uncrossed at the bottom of it. It has been sitting there since last July.)

Not realising that I possess ample amounts of intrinsic motivation already, my wife has decided that doubt and provocation are now the best ways to ensure I achieve my goal. Where carrot has failed, stick is its substitute. It started again yesterday:

“I don’t think you’re ever going to break 15 minutes.”

“Yes I am”

“How do you know?”

“Look, I’m going to alright, I just haven’t done it yet”

“I don’t believe you”

And so on.

As it turns out, I need neither carrot nor stick right now. I give myself plenty of stick already. I know I’m going to do it. Those 5.6 remaining seconds are going to be sliced off my PB and one day I will wonder what all the fuss was about. I just hope that day is soon.

My Week

Monday: 15km easy (15)

Tuesday: AM 10km easy / PM hurdle drills + track session – 4*1000,4*600,4*400 off 200 jog – 3:03,00,58,58 1:47,45,46,44 70,68,68,67 (27)

Wednesday: rest (0)

Thursday: AM 10km easy / PM 15km easy, weights (25)

Friday: AM 12km easy / PM 13km easy (25)

Saturday: road session on 12 stage course – 1,2,3,2,1,2,3,2,1,2,3,2,1 minutes, strides (18)

Sunday: AM 16km easy / PM 12km easy (28)

Getting into Good Habits – Week Beginning 19 March

Monday 26th March 2018

Just over a year ago when having a clear out, I was faced with a decision. My guitar was sitting in the corner, unplayed, unloved and out of tune. I had bought it aged 14 but not played for the best part of a decade. I didn’t want to get rid of it but it felt foolish to leave it gathering dust if I wasn’t going to play. So I did. Badly.

For the last four months I have been playing every day and am now at around the same level I was in my late teens. I am improving with regular practice. I rarely go on a four-hour guitar bender like I did when I was 16 but nor do I go a day without playing. It turns out that if you really want to get good at something you just need to be disciplined; all the stuff I tell my students about practice and hard work might actually be true!

I have no problem getting out for runs but have more trouble forcing myself to carry out the other elements of training that are beneficial like stretching, strength and conditioning exercises, sleep. Last week I did two core sessions and a weights session but nowhere near enough stretching. I am going to take the approach I have tried to take with playing guitar; little and often. Setting myself achievable but regular goals is the way forward.

My Week

Monday: AM 10km easy / PM 12km easy (22)

Tuesday: AM 9km easy / PM road session – 4 sets of 1300,800,500 off 75s (27)

Wednesday: 15km easy (15)

Thursday: AM 10km easy / PM 16km progression run 57:33, weights (28)

Friday: rest (0)

Saturday: AM parkrun in 15:39, 6*45s grass hill reps / PM 9km easy (25)

Sunday: 24km easy (24)