The Ultimate Week.. Training Partners!!

I need to dedicate this article to Training Partners... This last week I ran over 75km and cycled well over 100km but have to say this evening was horrible heavy legs sydrome.. Not good and very slow... I would never have done it if it wasn't for the several training partners that helped me get there... Last Sat I ran 31km in Retiro Park and owe the distance and time to Iván Monzon. Monday, Tues and Wed I managed to squeeze out an 10km run on each morning before work which I have to say was pushed into by Sarah (even thougn she didn't run with me - simply a wake up phonecall (thanks :-). Then on Thursday with 4.84km in 20mins and finishing off with a 15km on Saturday in Lake Como... (Including Hills (see photo)) with as you can see with Steve Kouma & Dave Cooke in Lake Como... So all in all, a massive week and reckon I wouldn't have done it with ouy them.... What else is new.? Sleepless in the Saddle is 7 weeks away and after a 15km cycle on Saturday I need to get fit for this... So, what is the plan...

Operation Shape up is a Fitness First Global Initiative aimed to get the staff of FF back on track and fit as a fiddle.... I am heading the program for España so training hard now for that also... Whats involved:

20 minute run, 500m row, chin ups, push ups, crunches, flexibility... Its out of 36 and so far I am on 28 (1st attempt) - 29 (2nd attempt) - 30 points (3rd attempt). So, I am getting better....

Lake Como..

The weekend was spent on Lake Como in Italy so had to add a photo.. A truly incredible place.. We ran, cycled, swam, ate amazing food... Honestly felt a million dollars today..... Great photo of Steve Kouma & myself swimming in Lake Como (its a big deal as Every Single Person we met said that we can't and no one actually swims........... proved them wrong eh Booma).

Hasta ahora,

CS

FITNESS FIRST - THANK YOU

HOW COULD I HAVE NOT HAVE WRITTEN A QUICK EXTRACT FOR MY EMPLOYER FITNESS FIRST WHO LAST WEEK CAME FORWARD AND AGREED TO SPONSOR ME £1.000,00 - HOW UNBELIEVABLE IS THAT!! FOR ALL WHO WERE BEHIND THAT DECISION I WANT TO THANK YOU HEAPS AND HEAPS - I WILL OF COURSE NOW BE TRAINING EVEN HARDER AS THE LAST THING WE WANT IS A COMPETITOR BEING DRAGGED OFF THE DUNES WRAPPED IN A FITNESS FIRST CAPE DO WE.... THANK YOU ONCE AGAIN FITNESS FIRST - I WON'T LET YOU DOWN..

CHARLIE STOCKFORD
NATIONAL PM
SPAIN

KETTLEBELL TRAINING

I have just realised that I have not been updating weeks as a summary... Just read Bruces and he obviously is so here goes...

Well, I can safely say that my training has not reached a level where I track what I am doing and note times etc.... But, this is 2 days of my week:

• 2 x Week I complete 1 hour of Kettlebell Training

A kettlebell looks like a solid cast iron kettle without a spout. Today it is regarded by fitness experts as the ultimate training tool for all-round fitness and physical development. Unlike a conventional dumbbell or barbell, the Kettlebell’s centre of mass is displaced from the handle. This means the weight constantly pulls against your hand and requires not only strength and co-ordination when exercising with it, but also the recruitment of other muscles through your arms, shoulders and trunk. The kettlebell is very user-friendly. You can start off by simply carrying a kettlebell around for a period everyday, lifting it, swinging it, passing it from hand to hand. As strength and co-ordination develop move on to routines, exercises and heavier weights.

I have completed the 2 day Extreme Kettlebell Instructor Course with The Optimal Life Fitness Group who work out of the UK and Europe. For more information see:

http://www.optimallifefitness.com/

http://www.youtube.com/watch?v=8Bz3Iw9-LhY

http://www.youtube.com/watch?v=k7C836zQp-o

I AM SERIOUSLY LOOKING AT GETTING THIS COURSE FOR YOU BRUCE AS YOU TRAIN AT HOME AND A COUPLE OF KETTLEBELLS WOULD BE AWESOME FOR YOU!!!!

Tommy Mathews and BJ from Extreme Kettlebells - Thank You for opening my eyes to Kettlebells - LOVE EM!!!!

CS

• On 2 other days I:

Well, I go for a run actually.... Usually only in the region of 45mins to 85mins depending on time and lazyness but as a general rule... (see how specific the training is?¿?¿). These 2 runs always have a focus - speed, hills, intervals, circuits sometimes (leg endurance), grass/gravel/tarmac etc..... Seriously I should start to plan lengths and speed etc but not quite onto it yet.... BRUCEE - CAN YOU HELP ME?

• On the Weekend Days:

ENDURANCE WORK.....

On these 2 days I have to run more than 20km (golden rule on day 1) and ensure I train on both days... Last weekend, for example was 31km running on Sat and 89km cycling on Sunday... Niiiiice!!!! Back it up as they say... All these lazy goats in the world that do a bit or exercise and then spend the next 6 weeks talking about what they did.. Sorry, negative energy - OUT!!!!!

Thats it... Sorry, I am tired and off to bed.... Cheers..

CS

CHARLIE STOCKFORD - www.mapmyrun.com

I am in love with www.mapmyrun.com - How good is it, although I am only going to cycle this tomorrow, awesome stuff!!! Off out for some well earned early beers and then (unfortunatly) an early night...
... sleep ...
Had 2 more beers than I should have last night so only managed to get out of bed for 10,00 but was on the road for 12,00 and busting for good weather... The cycle is around 65km so was banking on 3 hours, so looking forward to some fartlek type cycling. The legs were sore from yesterdays run but cracked on and soon were back to normal. Hit Casa de Campo on the West of Madrid which has loads of free paths. Started the hard/soft trainig for around 30mins - 2mins hard, 2mins soft - for 30 mins was awesome - top speed of 56km/hr - and by the end of the cycle had cycled 88.17km AND since buying my speedo I have now cycled more than 4,000km (thats LONDON to MADRID, MADRID BACK TO LONDON AND BACK TO MADRID AGAIN WITH 205km TO SPARE) not bad eh.... So back to the race, after 4 hours I started to get really burnt, my shoulders and neck are soo red... After 5 hours I got near to the full circuit and me crutch was a little sore... What I don't understand is I didn't go too far off the trail ever yet my speedo at the end said 88.17km yet the circuit is meant to be around 64km - very strange... The picture is taken from the top of a hill in the south - the 4 towers are in the North of Madrid - around 40km from my position.. Cool eh!?!?!
CS

31.45km and Sleep!! CHARLIE STOCKFORD

WELL, HAD A GOOD RUN TODAY - RAN FOR 2 HOURS 20 MINS + AT A CRACKING PACE AS HAD A MATE RUNNING WITH ME FOR THE 2ND HOUR (ie - he was fresh). DID 5 LAPS OF RETIRO PARK (6.29KM LAPS) IN THE CITY CENTRE OF MADRID - THATS 31.45km in 140mins WHICH = 13.48 km / hour AVERAGE OVER THE RUN.... NIIIIIIIICELY!!!

THE ROUTE IS ENTIRELY FLAT WITH SOME FANTASTIC SCENERY (if you know what i mean) and no way feels like a 27 minute lap... Time just flies by which is great..... I set off at 09.00 and my mate joined me half way through the 2nd lap. I was busting along at a cracking pace and he was clearly struggling for the 1st few minutes, but soon got the flow of things... I then made a school boy error and thought I would run home, another 3 or 4km... Bad move, as soon as me legs knew I was allowed to walk no matter what I said or did to them I was a walking man.... Still, gorgeous weather and a nice hour cool down... I got home, no shower.. Laid a couple of cushions on the carpet and fell into a deep Sleep for 2 hours, HOW GOOD IS THAT FOR A DAY - ALL BEFORE 14.00 - CYCLING 70KM TOMORROW STARTING AT 08.00 SO HAVING A FEW EARLY BEERS, AND BED.... THIS TRAINING LARK ALTHOUGH I FEEL INCREDIBLE, CAN BE A LITTLE BORING WITH NOT DRINKING... I JUST WISH I WAS ONE OF THOSE PEOPLE THAT COULD GO TO A PUB AND NOT DRINK... IMPOSSIBLE, MAYBE I SHOULD BUY A CAR OR ARE PETROL PRICES TOO HIGH FOR THAT BRUCE?? MATE - MY OPINION, DON'T PUT ANY NEGATIVE, POLITICAL, NON TRAINING SHITE ON YOUR BLOG, THE REST OF THE LAZY POPULATION MAY NOT BE READING, BUT I AM YOUR No 1 READER - YOU DON'T WANT TO LOSE ME TOO DO YOU!!!
CS

A long 1 - CHARLIE STOCKFORD

Forced myself round today for a 120 minutes, reckon in the region of 25km as was starting to hurt and get very bored.... have found the 'Shuffle' option on my Ipod which allows me to listen to songs I never knew I had on my Ipod, ha ha, technology eh?!?! The streets were quiet as ever for a Spanish Sunday morning and I missed the downpours that have set in all afternoon, have to be careful at the moment, weather is all over the place.... Casa de Campo on the West of Madrid is my new playground, its huge and loads of interesting viewpoints (the odd pro walking around also). Niiiice!! Going to do another 10 or 15 in the morning and see how much of a bad idea this 100km race is going to be..... Also good to hear that my partner in crima also got back from a 100 minute effort.... Nice!! CS