Big Day ahead

I've got a big day coming up, one of them days that could make such a difference. It's in two weeks time;

I keep on top of my fitness every day, but I've got to be top of my game, I've got to be in peak condition, and ensure that my skills are well practiced. Obviously, the fact that I do so much training means that I am starting on a good basic level, but I really am taking it up ten notches now.

Follow me over this next two weeks as I see just what a difference my ten notches will make;

Monday I ran 10 miles, but during the run I varied my running style. I'm lucky to live next to some lakes, where there are various paths following different tributaries. These make interval training easy to decide; I varied from sprinting, to normal running at around an 8mph pace, to jogging whilst bringing my heart rate back down. I also varied the distance at which I sprinted, sometimes sprinting for as long as 200 metres , other times sprinting for 50 metres, jogging for 50 metres. This is all very relevant to both refereeing and playing football. Within a match the sprints are of various lengths and sudden, with twists and turns, as well as always thinking about your next move.

I also swam 100 lengths of a 25 metre pool. The pool I went to was my old training pool when I swam competitively. I varied my strokes, which again ensures that I am using all my muscles. Sprint swimming is fantastic for my lungs and overall breathing techniques. At the end I swam a couple of lengths leisurely to bring my heart rate down. The lovely thing is to then just lie on top of the water, close my eyes and let the water just lap around me.

Tuesday I ran 8 miles and went to the gym. I did weights - both upper and lower body, as well as using the gym equipment for aerobic exercise such as cross trainer and bikes.It's good to get in to the gym each week as it also gives me well needed social wellbeing, as I will always see someone I know and spare some time for a chat

Wednesday I ran 8 miles again and also went to a spin class. Spin classes are nails - you can cheat if you like but that doesn't get you anywhere. Doing it properly really does give you a workout, especially when you are changing the speed, the intensity and going from sitting to standing, to sitting. Massively important to bring your heart rate down afterwards and stretch well.

Thursday I went on a 35 mile bike ride. with my Mate. I love going out on my road bike, it's amazing  to just be able to travel such a distance in an hour out in the countryside. I also went out with my mates on Thursday night and pretty much danced the night away, and had such a great night. For me I will work so hard to get my fitness into peak condition, but I also am aware of ensuring that I enjoy myself aswell, and have time for friends and for family. It's all part of maintaining life's balance.

Friday was a sort of day off, although I did go to the park to have a kick around and practice my skills. I caught up with a couple of my friends who were back from University for an hour before having an early night. I have a weekend of refereeing for the PFA in Warwick, so need to be on top of my game.