WEEKLY CATCH UP WITH COACH M - RAIN and CUPCAKES
- Active Living Active Living
- Jul 29, 2024
- 5 min read
Updated: Sep 29, 2024
What is next for this coach, where are we heading and what needs to be done?
Becoming Extraordinary, that is MY mission and also the MISSION of my Business.
We so many times take the way our body moves or what it's capable of for granted.
Don't because everyday is grace, every movement is a privilege, and every moment of the day a gift!
GRAB HOLD and Become the EXTRAORDINARY VERSION OF YOURSELF
Winter is still around but thankfully the sun found us for a couple of days. Not that the rain was any less intense! LOL
This week see's week 1 of the new training cycle and there are quite a few goals that are being worked towards. I am not revealing them all as some Plan A's will become Plan B's if the knee isn't happy.
All things considered I need to make sure that I keep the body happy, healthy and injury free.
I will share them as I move along the program. Goal number one is to get back my Half marathon fitness and being able to teach spinning again.
The Main take away from this week is that everything takes time. 13 weeks after injury and I am starting to get back to normal. Did I stop completely - no, I kept doing what I was able to, prioritised rehab and conditioning of the muscles that was able to take the load.
Thus ending where we are this week!
Nutrition diary....I will share my nutrition stats with you all as the weeks go along. And how I keep going.
I had to negotiate a weekend of birthday Celebrations and of course had a calorie spill over, BUT...Life is worth celebrating and you do not have weekends like this everyday.
At the moment I focus on getting my 100 - 120g of Net Protein a day. Stay within my maintenance calories and get in some good feels and training. I did spill over as I said - cannot change that and wouldn't for anything. Next week we move along and get back to the straight and narrow LOL - better choices with less sugar.
Remembering we try and hit 5 days a week consistently, Making sure there is a mixed impact load and strength and speed adaption happening with regards so lifting, running and spinning.
Training Sessions DONE for this week
Strength 3
Run 3
Ride 1
Swim 1
Mobility 2
Recovery Run Monday - What a Peach of a day!! Knee felt really good and body too, Considering that it was day 3 of running in a row.
Training with buddies always helps and these ladies are part of my life and I cannot imagine not having them around. Excuse the foggy picture! my phone decided it was so cold and now defrosting ahaha and misted up as we took the picture! But our faces says it all!
After the run I went for a quick machine weights set and I am happy to report that my leg press is progressing!! I managed body weight (Loaded Weight) for 2 sets of 10, and I am ecstatic.
I can feel my strength is slowly coming back and its like my body is slowly starting to fire.
Tuesday was another sunny day here in Cape Town, although training today was mostly inside, we still took a couple of minutes to go out for some sunshine and a quick walk
HOUSTON WE HAVE A PROBLEM....BUT ITS NOT ALL BAD
Today I tested the knee on the spinning bike with a hybrid FTP ride LETS JUST SAY...WE HAVE WORK TO DO. The knee is happy with the turning, but not yet happy with force of more power or speed of high cadence. So that we will work on for the next weeks. To get that riding strength back.
This week is Met Con week - or Metabolic Conditioning training, so I took the time to make sure I was properly stretched and warmed up before and also managed 15 mins of core work with that.
Met Con is never fun while we are busy but we all love it when we are done LOL
Wednesday saw me with stiff everywhere and the weather for outside running was a bust...so off to the treadmill we went and did the 200's on there.....when last did you sprint on a machine hahaha
Very weird feeling, but ended the session with a nice stretch and core session and 10minutes in the sauna for those sore muscles.
Sauna's are a great tool, not only for detoxing and sweating, but also for recovery of muscles etc. Some people choose getting into ice baths....I choose a bit more comfort and like getting into a warmer space haha
Those of you that know me, knows cold water is not my favourite and also water where I have no idea what's beneath me....is a bit of a mental thing haha
Thursday - Met Con week, sees me doing two workouts of this and some months its the hardest workouts of the month and other times you fly!
It all depends on the body. Today was a FLY Day and it felt great! Still sorting some of the speed mechanics of the knee and leg, its like it lags on some movements and then, getting the other one to do the same!
Life over 40... not always easy ! BUT ITS WORTH IT!!!!
Friday normally is a swim day, I honestly have never loved it, but it's something that I do because I reap the benefits of increased lung capacity, non impact cardiovascular fitness and a killer core and arm workout.
These elements in turn helps me with all the other things I do.
Also I see this as an active recovery session.
I swam 1km this week and it was a first EVER!!! I didn't Die and I actually felt good afterwards.
Weekend Shenanigans - We have PLAIN Miserable weather and any sain person would've hibernated under the blanket. BUT... we all know that moping and hibernating is not going to get us to where we want to be.
You Seeing correct! I went for a trail meander on Saturday. This was a zone 1 and 2 run for me so slow and steady and I had the company of one of my trail buddies. It was cold beautiful morning and we missed the rain JUST. Glad we got out.
The rest of the weekend was filled with CAKE and BIRTHDAY Celebrations so not much happened but got some well deserved down time and just food for the soul spending time with family and friends. NO wasn't mine! I just baked the cake!
YES I do Eat cake! In fact I have a serious sweet tooth. That is something you will learn of me!
I do not say no enough hahaha, but as I say to all my clients, these special occasions comes around once a year. Lets enjoy them
Well That's it from me this week.
Happy Training
Comments