Well, when I got to the gym I so wanted to try out my new trainers on the treadmill but decided to give my feet another day to recover.
I chose, instead, to try Cardio Coach 3 on the stationary bike. I've worked out why people seem to prefer these to some of the iTRAINS - they are easier! Having 3 minutes of recovery was so luxurious today!
The workout consists of three "challenges" with steady state recoveries in between. Instead of the 10 level scale on iCYCLE, there are 4 levels base on % of max heartrate. 1st challenge is a series of 6 sprints, 2nd challenge is a hill, 3rd challenge is a set of 4 intense 10 second sprints. I was expecting a fourth like there is CC 6 with Candace!
The style is much less personal than iTRAIN - Grace and Keith have a laugh and don't feel as computerised as the CC instructors. I preferred the workout with Candace - particuarly the "10..9.8..7..6..5..4..3..2..1" countdowns to the challenges!
This workout left me feeling very energised and ready to tackle my housework this evening!
Tuesday, 31 July 2007
..i got some new shoes
My foot and knee bothered me, so I went to "Run and Become" at St James Park today as I heard they make you run outside, see what your feet do, and recommend the perfect trainer for you.
My new shoes are the Mizuno Wave Alchemy 7 - and are for those of use who overpronate- run on the sides of your feet.
Not sure if I'm going to run today, may do a cycle instead. Will update on my experience with these soon.
Monday, 30 July 2007
iTREAD 5
60 mins
I was disappointed today as I had to stop this itread early as my foot began hurting. I'm going to get myself down to the running shop tomorrow and see if they can reccomend me some new shoes that might help.
This was the "indoor marathon training" iTREAD and it was quite fun. I actually thought I could have finished this had my foot not started hurting. As it stands I ran 6.5km in 40 minutes - so still an improvement on yesterday.
The format is 6 minutes work, 1 minute rest and this makes the workout fly by. There are 2% and 4% hills in phase 2, and sprints in phase 3. I really like the sprints and was able to run at teh top running speeds.
For the endurance runs I am multiplying Graces MPH speeds by 1.5 instead of 1.6 to get a slightly lower KPH than the top running speed, but still closer to running than jogging. This gave me a speed I was comfortable with without being too slow.
Not sure what Phase 4 is like as I had to stop.
I was disappointed today as I had to stop this itread early as my foot began hurting. I'm going to get myself down to the running shop tomorrow and see if they can reccomend me some new shoes that might help.
This was the "indoor marathon training" iTREAD and it was quite fun. I actually thought I could have finished this had my foot not started hurting. As it stands I ran 6.5km in 40 minutes - so still an improvement on yesterday.
The format is 6 minutes work, 1 minute rest and this makes the workout fly by. There are 2% and 4% hills in phase 2, and sprints in phase 3. I really like the sprints and was able to run at teh top running speeds.
For the endurance runs I am multiplying Graces MPH speeds by 1.5 instead of 1.6 to get a slightly lower KPH than the top running speed, but still closer to running than jogging. This gave me a speed I was comfortable with without being too slow.
Not sure what Phase 4 is like as I had to stop.
Friday, 27 July 2007
iCLIMB 15
40 mins
I'm using the iCLIMBS as "easy" days during my 10k run training - and they are far easier than any of the iTREADS. Nevertheless, I am trying to work these to their full potential by making sure:
1) I keep my feet flat on the pads (really works the legs!)
2) I try to use no arm rail for most or all of the workout
3) I don't bounce my way through the workout
Maybe it's because I've had a few weeks off the climbs, but I really enjoyed this standard iCLIMB workout. There are some fast runs at the start, then a couple of double time sprints, all working towards the big hill around the 30 min mark. I really pushed myself, up to level 18 resistance on my machine. I guess level 19 would be my "level 10" equivalent.
For the final flats I worked at speed 15-17 which was quite a challenge.
From next week I am going to do some strength training on my iCLIMB days. I'm a bit sore from Body Combat today as Wednesday was my first time for a while also. I also trapped my hand in the swimsuit drier so I couldn't possibly hold any weights ;)
This is my expected weekly schedule leading up to my 10k on 2nd September:
2 x iTREAD endurace
1x iTREAD sprint
2 x iCLIMB & CORE strength
1 x iCYCLE or BODY COMBAT
1 x rest day
I'm using the iCLIMBS as "easy" days during my 10k run training - and they are far easier than any of the iTREADS. Nevertheless, I am trying to work these to their full potential by making sure:
1) I keep my feet flat on the pads (really works the legs!)
2) I try to use no arm rail for most or all of the workout
3) I don't bounce my way through the workout
Maybe it's because I've had a few weeks off the climbs, but I really enjoyed this standard iCLIMB workout. There are some fast runs at the start, then a couple of double time sprints, all working towards the big hill around the 30 min mark. I really pushed myself, up to level 18 resistance on my machine. I guess level 19 would be my "level 10" equivalent.
For the final flats I worked at speed 15-17 which was quite a challenge.
From next week I am going to do some strength training on my iCLIMB days. I'm a bit sore from Body Combat today as Wednesday was my first time for a while also. I also trapped my hand in the swimsuit drier so I couldn't possibly hold any weights ;)
This is my expected weekly schedule leading up to my 10k on 2nd September:
2 x iTREAD endurace
1x iTREAD sprint
2 x iCLIMB & CORE strength
1 x iCYCLE or BODY COMBAT
1 x rest day
Thursday, 26 July 2007
iTREAD 15
I am back training after a few weeks off due to sore knees, a cold, a tummy bug, and another cold! So I am taking it easy this week, and am not going to push too much.
I used iTREAD 15 - 40 mins, but my goal was to hit 5k and then cool down. In retrospect I need to find some iTREADs that don't have big hills as my 10k run is quite flat. The 8% hill 12 minutes shocked me a bit and reduced my time a little.
I ended up doing 5k in 30 minutes exactly, and think I would have been faster had I not had that hill! Next time I 'm going to use a more appropriate iTREAD.
I used iTREAD 15 - 40 mins, but my goal was to hit 5k and then cool down. In retrospect I need to find some iTREADs that don't have big hills as my 10k run is quite flat. The 8% hill 12 minutes shocked me a bit and reduced my time a little.
I ended up doing 5k in 30 minutes exactly, and think I would have been faster had I not had that hill! Next time I 'm going to use a more appropriate iTREAD.
I'm back
have been feeling a bit under the weather the last two weeks and haven't been training. However, I am back to good health again and am now in full training mode for my 10k run in September.
My plan is to run 5k this week, and increase over the next few weeks - using itread to help along the way of course. I have learnt from past mistakes (running too far, too quickly, too soon!) and am going to listen to my body - in the past I've ended up with sore knees and I don't want that to happen again.
I've also decided to stop drinking alcohol will I am training - will miss my glasses of wine. I don't think it's necessary - just something I want to do and see how I feel :)
My plan is to run 5k this week, and increase over the next few weeks - using itread to help along the way of course. I have learnt from past mistakes (running too far, too quickly, too soon!) and am going to listen to my body - in the past I've ended up with sore knees and I don't want that to happen again.
I've also decided to stop drinking alcohol will I am training - will miss my glasses of wine. I don't think it's necessary - just something I want to do and see how I feel :)
Wednesday, 11 July 2007
I am 27
I am now 27. I also have a bit of dodgy knee (probably from doing all these itrains). Therefore a few rest days are due.
Another inconvenience was my (cheap) mp3 player blowing up the last time I tried to charge it.
All the signs said (REST)
..so I did. Bit will be back on the itrain soooooon.
Maybe tomorrow!
Another inconvenience was my (cheap) mp3 player blowing up the last time I tried to charge it.
All the signs said (REST)
..so I did. Bit will be back on the itrain soooooon.
Maybe tomorrow!
Friday, 6 July 2007
iCYCLE 20
40 minutes
What are they trying to do to us! This was another tough workout, however I did manage to complete with no cheats. Just loads of sweat. Don't be fooled by the easy-ish first 10 minutes, the intensity suddenly whacks up for the rest of the workout.
Like iCYCLE 19, Keith plays a bit more with double time intervals, as well as resistance intervals. You do around 90 seconds at level 4, then push it up to level 6 at the same tempo. This is really tough but effective way to push yourself believe me!
Difficulty Level - 4
What are they trying to do to us! This was another tough workout, however I did manage to complete with no cheats. Just loads of sweat. Don't be fooled by the easy-ish first 10 minutes, the intensity suddenly whacks up for the rest of the workout.
Like iCYCLE 19, Keith plays a bit more with double time intervals, as well as resistance intervals. You do around 90 seconds at level 4, then push it up to level 6 at the same tempo. This is really tough but effective way to push yourself believe me!
Difficulty Level - 4
iTREAD 20
37 minutes
I was expecting this one to be easy!!
It's shorter than most of the iTREADS and is based on 10 minute intervals, increasing the speed every minute. This is followed by a rest of about 90 seconds. This was what made the workout so challenging - the work / recovery ratio was so small!
I had to come back for a small rest half way through the third interval, and was unable to complete the final jog (which was so not wanted!) and walked the last 6 minutes or so.
I did wake up a bit flu-ish that morning, so I think this also had some impact on my performance. I do love iTRAIN, but still find it a bit annoying that Grace's times are a bit off!
Difficulty Level 5
I was expecting this one to be easy!!
It's shorter than most of the iTREADS and is based on 10 minute intervals, increasing the speed every minute. This is followed by a rest of about 90 seconds. This was what made the workout so challenging - the work / recovery ratio was so small!
I had to come back for a small rest half way through the third interval, and was unable to complete the final jog (which was so not wanted!) and walked the last 6 minutes or so.
I did wake up a bit flu-ish that morning, so I think this also had some impact on my performance. I do love iTRAIN, but still find it a bit annoying that Grace's times are a bit off!
Difficulty Level 5
Wednesday, 4 July 2007
Tori and Claire
Had a rest day on Tuesday as I was working all day on a photoshoot with Claire, and then went to see Tori Amos play live at the Hammersmith Apollo. I last saw Tori about 7 years ago for the Choirgirl Hotel tour and she lived up to my memories. Her voice was phenomenal and flawless - her rendition of "China" last night gave me goosebumps. The set was varied, the front end focusing on American Doll Posse - the back end featuring a bit more of the back catalogue. A few of my favourites, "Crucify", "Tear In Your Hand", "Cool on your Island" also played. I'm going to make sure I don't miss her next time - it's been too long!
Monday, 2 July 2007
Website
Hello! Anybody looking at my gym blog please also take a look at my website!
http://www.davidmmcneil.com
PS - where are the new itrains?!
http://www.davidmmcneil.com
PS - where are the new itrains?!
iTREAD 14
45 minutes
This iTREAD works on a 6:1 work:recovery ratio - except the recovery is a challenge, like walking up a 12% hill. I found this work out very hard with no real recovery time, but as I run at the top end of the runners speeds I think it would be a bit pointless if I found it too easy.
I only cheated once, on the last recovery challenge. Instead of taking it up the 12% hill I walked it out on the flat. This was mostly because I had a stitch. I kept my chest up and noticed a huge improvement on the sore back I used to experience doing these treads.
Distance Ran - 7km
Difficulty Level - 4
This iTREAD works on a 6:1 work:recovery ratio - except the recovery is a challenge, like walking up a 12% hill. I found this work out very hard with no real recovery time, but as I run at the top end of the runners speeds I think it would be a bit pointless if I found it too easy.
I only cheated once, on the last recovery challenge. Instead of taking it up the 12% hill I walked it out on the flat. This was mostly because I had a stitch. I kept my chest up and noticed a huge improvement on the sore back I used to experience doing these treads.
Distance Ran - 7km
Difficulty Level - 4
Sunday, 1 July 2007
iCLIMB 19
40 minutes
I like using the iCLIMBs almost as recovery workouts. I work hard, but in a less intense way than the treads or cycles so they are good to keep getting fit but not as tired! I tried to focus on keeping my upper body still (as Keith advises) and my foot on the pedals (as also advised) and did find this more challenging than usual. Knowing the correct technique made me laugh at everybody else flouncing around and waving their arms around in the air. It's good having your own personal trainer...
This is a fairly good iCLIMB (although Keith seems a little bit down this time) that has some tough double time sprint challenges. I didn't find the music as strong on this one, but it still kept me working 100% to the end. No fatigue as expected, making this a good end to the week.
Difficulty Level - 2
I like using the iCLIMBs almost as recovery workouts. I work hard, but in a less intense way than the treads or cycles so they are good to keep getting fit but not as tired! I tried to focus on keeping my upper body still (as Keith advises) and my foot on the pedals (as also advised) and did find this more challenging than usual. Knowing the correct technique made me laugh at everybody else flouncing around and waving their arms around in the air. It's good having your own personal trainer...
This is a fairly good iCLIMB (although Keith seems a little bit down this time) that has some tough double time sprint challenges. I didn't find the music as strong on this one, but it still kept me working 100% to the end. No fatigue as expected, making this a good end to the week.
Difficulty Level - 2
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