A New Journey – Explosive Strength

This is absolutely not me, by the way, it’s a photo by samer daboul on Pexels.com

Today I reached the end of my most recent Freeletics journey, HIIT and Run Weight Loss. I was kind of surprised that there was no Hell Week on this journey, so I ended with an interval run on Monday (5km total (although I ended up doing around 6.5km because I during the rests), and Morpheus yesterday.

I’ve enjoyed this journey. The mix of HIIT and running really suits me and I like not getting stuck in too many god workouts.

It’s time for a change though, so I’ve decided to go for Explosive Strength. I’ve been feeling like I’ve lost a bit of muscle mass recently. It was always the plan to focus on cardio in the first part of the year and then switch to strength, but I’m a bit daunted about this next journey. I remember the last time I did a strength-based journey finding it really difficult and a bit frustrating.

But I started today with some interval workouts – lots of assisted pullups and pushups and some kettlebell exercises. It was tough and I’m definitely out of practice. I also have a new resistance band which is too light, so the pullups weren’t really ‘assisted’, and I basically wimped out of them halfway through the workout.

I decided to take it slow and focus on technique. I want to persevere with this journey, and I think if I’m going to do it right I need to not rush.

I’m aching now, but pleased to have got stuck in. And I’ve ordered a stronger resistance band from Decathlon so I can actually properly build my strength rather than giving up halfway through.

You never regret a workout

I think it’s Joe Wicks that says that you never regret a workout.

Some graffiti along the river

Last week, I was sitting on the sofa on Sunday afternoon, feeling a bit tired, contemplating what dinner might be and feeling slightly guilty for not doing a run.

I’ve been trying to rebuild my streak of perfect Freeletics weeks that I broke when I had Covid, and I was in danger of losing it after just two weeks again.

So I forced myself up off the sofa and put on my running gear. As soon as I’d put it on I knew that I had to run, because I’m just going to take it all off again am I?

And so I ran. In the late afternoon golden sunlight along the river. A 1km run, followed by an interval run of 10x 400m with a 2 minute gap in between each. It was great. I felt refreshed, energised and thankful for having got some outside air. In fact it was probably the best run I’ve done in a while. I was able to push myself a little harder on the interval runs and then walk for a couple of minutes taking in the city around me. Very nice.

And then I could feel content returning to the sofa to watch TV and eat lasagne. A good end to the week.

Golden hour

First glimpses of spring and a perfect week

Photo by Simon Berger on Pexels.com

Spring is beginning to make itself known, and this week was my first full week after Covid. Three workouts – Metis, a bodyweight interval session and a 4km run. I’m just back from the run and it felt good, despite choosing a route that included quite a lot of uphill running and having to cross a main road. Side note – it would be good to be able to pause Freeletics runs, in the same way you can do on Strava, so that when you’re waiting for traffic your clock isn’t still ticking.

Other highlights this week included being able to do perfect form assisted pistol squats, which I haven’t done for ages and thought I’d be rubbish at, and finding Metis way more difficult than I remember. I did it much slower than I’ve been used to, but I’m not beating myself up about that.

I find that Covid has meant that I have a bit less lung capacity than I before. Trying not to let that worry me, but I do notice I am more out of breath more quickly, so I’m building back up more slowly.

Next week I have a 4.5km run and some interval stuff, including some sprints which I’m looking forward to and will be a good test of recovery.

Easing back in

Photo by S Migaj on Pexels.com

I still felt a bit wiped out on Monday this week after spending the previous week laying low from Covid-19. I was hoping to pick up my routine and head out for a run, but my body had other ideas so I didn’t exercise.

On Wednesday I felt up to it, so I ran. I was going to adapt the coach session to an easier run, but in the end I thought I’d just go for it, so I did a 4km run and it was absolutely fine. I even quite enjoyed it.

So then on Friday I continued with a 1km run followed by an interval run, and that was fine too. So I guess I’m back on it again.

Next week I have some progression exercises, including progression to handstand walk. I think I can fairly confidentally say that I won’t ever be able to do that, but hey, let’s give it a go. The first step is plank shoulder taps.

I also have Metis next week, which means the dreaded burpees.

Anyway, it feels good to be back in the saddle. Just a shame I lost that seven week streak 😦

A week off

So Covid isn’t pleasant. I had hoped to shake off the symptoms by midweek and be able to maintain my streak by cramming all my workouts into the last few days of the week. My body had other ideas.

I still feel like I’m coming out of it, and so decided to rest. Like properly rest. So that I didn’t rush back to my usual full life and end up getting ill again (or staying ill).

Hoping to be back on it next week and to pick up where I left off, but Covid does make you feel like your lung capacity reduces. So let’s see if I might need to ease back in…

Week 7: longest streak yet, and then…

The next badge you can get on Freeletics after a seven week streak is for ten weeks. There I was, sweating yesterday after completing my seventh consecutive week of coach workouts, committing to getting that 10-week badge, and then…

I tested positive for Covid-19. I’d been feeling a bit foggy-headed, and had some cold symptoms, but I’d been to the pub the night before and thought maybe I was just a bit hungover. I pushed myself to do my Friday workout and carried on with my day. It was only this morning (Saturday) when I still felt like shit and tested before travelling to see family that those two lines appeared on the lateral flow.

Don’t feel too bad though – just a bit low energy and groggy. Hoping it’s not going to drag on too long. I’m already plotting to see if I could still maintain my streak by exercising later in the week.

But for now the priority is to rest and get better. More important to look after my health. Sigh.

Week 6: Half way through

Half way through this Freeletics journey and so far I haven’t missed a workout. Feeling good about that.

Next week things change. I’ve been on a regular cycle of runs on Monday and Wednesday and a HIIT on Friday. Next week has some conditioning exercises on Monday (progression to stand ups, an interval workout and some jumps) and then I’ve got a 3.5km run on Wednesday and a fast interval run on Friday.

Determined to keep consistent. I almost missed a workout on Friday morning because I was tired after a long week, but pushed through and was thankful for it afterwards (I think the workout actually gave me energy).

Onwards!

Week 5: Hitting my stride

Photo by Juliano Ferreira on Pexels.com

I got the badge! My first 5-week streak of perfect weeks on Freeletics. Achieved. I’ve been doing Freeletics for over six years now and I have periods of consistency, but they tend to be sporadic. There’s something this time about how I’ve structured my routine that means I’m consistently training. And it’s got to the point now where I really don’t want to break the streak.

I trained again on Monday, Wednesday, and Friday and did a run, an interval run, and a HIIT workout again. I’m marking my runs as not being difficult enough, and this week (week 6), the distance and intensity have increased a little.

I’m also noticing that I’m feeling like I have more energy, that I am a bit more flexible and I’ve lost a couple of kilos too. I’m still doing intermittent fasting for most of the week and that’s proving really helpful. I’m sleeping better because I’m not going to bed trying to digest food and alcohol.

So all, in all, it’s going great. Feeling proud of myself.

Will hopefully be writing again next week having done another perfect week…

Week 4: beginning to feel stronger

Photo by Pixabay on Pexels.com

It’s my fourth consistent week on this new Freeletics journey and I’m beginning to feel stronger. It feels subtle, but I notice that the warm-ups are easier. I feel a bit more supple.

I did two runs on Monday and Wednesday. A 3km run, which was pretty straightforward, and an interval run on Wednesday which was also fine. I marked them both as ‘too easy’, and I’ve noticed that next week’s training includes a couple of slightly longer runs, although only by 500m, so I wonder if I do need to ask Coach to up the ante a bit.

On Friday I did Nemsis, which I always think is going to be easier than it is. It’s a combo of crunches and mountain climbers, starting with 50 crunches. You get halfway through that set and realise that this workout is anything but a walk in the park. But it felt good to be working out my abs.

So next week I’m going for a fifth perfect week, which will gain me a new badge. I’m going to see if I can continue with perfect weeks throughout February.

Week 3: Wintery, frosty running (and lots of burpees)

Photo by Simon Berger on Pexels.com

My previous streak on Freeletics is 4 perfect weeks. I like that they now have similar badges that Apple Watch offers. Here I am at the end of my third perfect week on Freeletics. I’m now determined to get my next badge – six perfect weeks.

Meanwhile, this week was another two runs and a HIIT session. Wednesday’s run was a 4km interval run. I kept walking in between runs and so my total distance was 5.6km which felt good. I also cycled to work and back twice which is a 30min round trip. The HIIT was Persephone – burpees, leg raises and lunges. I don’t think I’ll ever love burpees, but they do work. I was a sweaty mess at the end, even with adding 3mins onto my PB.

I’ve lost 3kg in three weeks, which feels good. I’ve been combining a consistent Freeletics schedule with 16:8 (or just about) intermittent fasting, and so I’m mostly exercising when I’m in a fat-burning state and I think that is making a difference.

So on I go to week 4. Hoping for more sunny, frosty winter mornings