Update on Present Things

We'll it has been a busy week trainings in the rain and planing out my month of events.

02/07/07
I finally got the long awaited confirmation of the TRACEur Gathering 2007

Full Details are on the trace site.

This is the list of people who are heading to Edale on the 31st of July till the 3rd August:

Bolanle Ajayi (Bola)
Tariq Amawi
John Bartlet (Serious John)
Joseph Barton (Joe)
Scott Bass
Ashley Benningfield
Luke Bescoby
Alistair Brash (Alistair)
Stephen Brewis
Hue Bristowe (Flipp)
Jack Britton (Jak)
Luke Brown (Brownie)
Carl
Dean Cheetham (Beancheesandham)
Ian Chisman
Owen Covill
Ben Davies (Blake)
Ben Dean (Ben Christian)
Julian Donovan (Jin)
Philip Doyle (Cuzzy P)
Joshua Dyer
Chris Egglishaw
Chris Englefield (Dizzy)
Morgan Evans (Morgsta)
Craig Flanagan (Flan)
Ryan Flemming
Samual Gainey (Gainey)
Karen Garstenauer
Christian Gerrans
James Gibbs (Jinx)
Andrew Gorman
Jack Grange
Jake Harris
Joshua Hollyhead
Niomi Honey
James Howes
James Hughes
Adam Hurford
Tim Hurst
Jamie Hutson
Neil Hutson
Chris Ilabaca
Danny Ilabaca
Hollie Johnson
Rich Jones
David Kelly
Kevin Kendaru
Jim Key
Shaun Knight
Peter Laffan
Adam Laybourne
Toby Leckie (Lecko)
Timothy Longstaff
Clair Lovejoy (clair*)
Justin Lzatt (Blurz)
Liam Macdonald
Benjamin Marsh
Paul Maunder
Kieran McDonald
Luke McGuire
Scott McQuade
William Meadowcroft (Labrat)
Borek Mikeska
Moses
Brad Moss (Binary)
Anthony Munday
Matt Nicholson
Ben Nuttall
Lucy P
Stuart Palmer
Teige Palmer (Teg)
Joe Parker
Jonathon Parker (Fezz)
Richard Parris (Space Boy)
Jake Parry
Timothy Pearce (Supafly)
Stuart Pembery (Snap)
Tom Pollard (Tee Pee)
Martin Pugh
Jonathan Rellis (Cable)
Mark Riley
Louis Robinson
Ryan Robinson (Ryan robbo)
Alex Ross (DOOM)
Shane Rounce
Chris Rowat (Blane)
Edward Sampson (Wypk ed)
John Scullion (Skullz)
David Sedgley (Feraess)
Tim Shieff
Antony Sillett
Luke Sims (Sims)
Daniel Smith
Spencer
Wayne Starkey
Lauren Stokes
Calum Strachan (Shaolin)
James Sutton (Floyd)
Tracey Titman
Tereza Tkacova
Benjamin Tumilty (Tumo)
Daniel Tyler
Charlie Walker
Christian Waller
Billy Watkins
Susie Wheeldon
Robert White (Rob)
Rupert White
Thomas Whyte
Paul Withers
Alexander Winslow
Josh Woods
Daniel Wood

I'm looking so forward to meeting and training with these people some I've already met and trained with most i haven't also just the general experience of being with traceurs from all over the UK with different backgrounds etc with the same interest as myself in movement and strong passion for Parkour.


04-07-07
That's not all i got add MSN, his name was Benedikt he is a Austian Traceur coming over to Canterbury for 3 weeks at the start of August and asked if we can train together, show him the spots share knowledge i was more then happy to say yes so after the gathering I'm going to spend some time in Canterbury with him and the others who regually train there so also looking forward to that.

05-07-07
Got a e-mail from my local paper The Thanet Times looking to do a article about Parkour and i guess on myself and the Thanet Scene, I am very willing as long as it gives out our message and poritive view of parkour I'm going to speak to some of the lads on Saturday on their views and either myself or Paul (A community Outreach Worker) will get in contact with them and see if we can arrange a date.

I'm also back on the Cod Liver Oil which doesn't taste bad anymore i kept forgetting to get it but now i have, I've been studying barefoot training and the articles i have been reading are very interesting and helpful, I'm going to walk like a fox more often.

That's it for i cant thing of anything else to type down so Bye Bye.

-Munday

New Training Regime and Weekly Planner

New Training Regime

This Regime is to help maintain my overall Health & Fitness and improve it steadily.

WEEKLY PROGRAMME WITNESS THE FITNESS

MONDAY: REST/RECOVER

06:30 - Wake Up
07-00 - Meal 1 Breakfast
08:00 - Bath/Check Over
09:00 - Study/Meditate
10:30 - Meal 2 Snack
11:30 - Relax/Entertainment
13:00 - Meal 3 Lunch
14:00 - Relax/Entertainment
16:00 - Meal 4 Snack
15:00 - Work Hour
18:00 - Meal 5 Dinner
19:00 - Family Time
21:00 - Meal 6 Snack
21:30 - Body Wash
22:00 - Sleep

TUESDAY: RAMSGATE BODY CONDITIONING/FITNESS TRAININGS

06:30 - Wake Up
07:00 - Meal 1 Breakfast
08:00 - Body Wash/Check Over
09:00 - Cardiovascular & Stamina Endurance Workout
10:30 - Meal 2 Snack
11:30 - Lower Body Session
13:00 - Meal 3 Lunch
14:00 - Back & Abs/Upper Body
16:00 - Meal 4 Snack
15:00 - Computer
18:00 - Meal 5 Dinner
19:00 - Relax/Entertainment
21:00 - Meal 6 Snack
21:30 - Body Wash
22:00 - Sleep

WEDNESDAY: REST/RECOVER - GYM SESSION, CANTERBURY

NOTE: If for some reason I cant attend Gym, I will stick to Monday’s Routine.

06:30 - Wake Up
07:00 - Meal 1 Breakfast
08:00 - Bath/Check Over
09:00 - Rest/Recover
10:30 - Meal 2 Snack
11:30 - Rest/Recover
13:00 - Meal 3 Lunch
14:00 - Rest/Recover
16:00 - Meal 4 Snack
17:00 - Computer Hour
18:00 - Meal 5 Dinner
19:00 - Travel Ramsgate to Canterbury by Train
20:00 - GYM at Canterbury High School
21:00 - Snack at GYM
22:00 - Finish Gym
22:15 - Travel Canterbury to Ramsgate by Train
23:00 - Body Wash
23:30 - Sleep

THURSDAY: BOTTOM LEVEL, CANTERBURY CONDITIONING

NOTE: If for some reason I do not attend BL, I will stick to Monday’s Routine.

06:30 - Wake Up
07:00 - Meal 1 Breakfast
08:00 - Body Wash/Check Over
09:00 - Relax/Entertainment
10:30 - Meal 2 Snack
11:30 - Relax/Entertainment
13:00 - Meal 3 Lunch
14:00 - Travel Ramsgate to Canterbury by Train
16:00 - Meal 4 Snack
17:00 - Bottom Level Canterbury Conditioning
18:00 - Bottom Level Training
19:00 - Bottom Level Training
20:00 - Finish Bottom Level
21:00 - Travel Canterbury to Ramsgate by Train
22:00 - Entertainment/ Meal 6 Snack
22:30 - Body Wash
23:00 - Sleep

FRIDAY: REST/RECOVER

06:30 - Wake Up
07:00 - Meal 1 Breakfast
08:00 - Bath/Check Over
09:00 -Rest/Recover
10:30 - Meal 2 Snack
11:30 - Relax/Entertainment
13:00 - Meal 3 Lunch
14:00 - Relax/Entertainment
16:00 - Meal 4 Snack
17:00 - Entertainment
18:00 - Meal 5 Dinner
19:00 - Relax/Entertainment
21:00 - Meal 6 Snack
21:30 - Body Wash
22:00 - Sleep


SATURDAY: RAMSGATE TECHNIQUAL PK TRAININGS & RAMS GAME

NOTE: If i’m going to a away football game then I will miss the training due to traveling but some games I plan to travel really early by train instead of coach and explore the town.

06:30 - Wake Up
07:00 - Meal 1 Breakfast
08:00 - Body Wash/Check Over
09:00 - Computer Hour
10:00 - Ramsgate Trainings
10:30 - Meal 2 Snack
11:00 - Ramsgate Trainings
13:00 - Meal 3 Lunch
14:00 - Finish Training/Travel up Southwood
15:00 - Ramsgate F.C Game Kickoff
16:00 - Meal 4 Snack
17:00 - Ramsgate Game Finishes
18:00 - Meal 5 Dinner
19:00 - Entertainment
21:00 - Meal 6 Snack
21:30 - Body Wash
22:00 - Sleep

SUNDAY: UNITED KENT MOVEMENT PK JAM

NOTE: Can vary due to Travel, Time, Weather, Location all depends.

06:30 - Wake Up
07:00 - Meal 1 Breakfast
08:00 - Bath/Check Over
09:00 - Computer
10:00 - Travel to Location where Jam is set at
10:30 - Meal 2 Snack
11:30 - Be at Meet Up Spot
12:00 - Jam Starts
13:00 - Meal 3 Lunch
14:00 - Jam Training Continues
16:00 - Meal 4 Snack
17:00 - Jam Finishes
17:30 - Travel from Location back Home
18: 00 - Meal 5 Dinner
19:00 - Relax/Entertainment
21:00 - Meal 6 Snack
21:30 - Body Wash
22:00 - Sleep

RAMSGATE TRAININGS IN MORE DETAIL;

Tuesday

09:00 - 10:30 (90 Minute Cardiovascular & Stamina Endurance Workout)
09:00 - Walking (30 Minutes also includes some dynamic stretching)
09:30 - Stair Climbing to Running (10 sets of 112 Stairs)
10:00 - Jogging (3 Miles 30 Minutes)

From Wikipedia, the free encyclopedia

Jogging is a vaguely-defined term which generally refers to a type of slow running, previously called "roadwork" when athletes in training, such as boxers, customarily ran several miles each day as part of their conditioning. In the 1960s to 1970s the word "roadwork" was mostly supplanted by the word "jogging" and this form of running became quite popular among many people at that time, mainly throughout the Western world.

The definition of jogging as compared with running is not standard. Dr.George Sheehan, a running expert, is quoted to have said "the difference between a jogger and a runner is an entry blank". Others are usually more specific, defining jogging as running slower than 6mph (10 minute per mile pace).

A jogger is also a derogatory term for a competitive runner who lacks speed, endurance, form, etc.

Jogging is a "high-impact" exercise that places strain on the body, notably the joints of the knee. This is actually one of the fundamental benefits of the exercise, as the impact drives growth processes in the areas of the body stressed by that impact.

Jogging is the activity i’m going to mainly focus on to improve my Cardiovascular health, bone density and physical fitness, starting off 3 miles along the beach and back on top of the cliff Ramsgate to Dumpton 10 minute mile to start off for the first month.

11:30 - 13:00 (90 Minute Lower Body Session)

Lower Body is stronger then my Upper Body a lot my Quads are quite strong but still there is loads of room for improvement…

Glutes, Quadriceps, Hamstrings & Calves

2 x 5 One legged Glute Bridges -
5 x 10 Lunges - Hamstrings, Quadriceps & Glutes
5 x 10 Air Squats - Hamstrings, Quadriceps & Glutes
5 x 10 Split Jumps - Hamstrings, Quadriceps & Glutes
5 x 10 Jump Squat - Hamstrings, Quadriceps & Glutes
Quadrupdrel Movement
5 x 10 Step Ups
5 x 10 Box Jumps
5 x 10 Pistols on each leg (50 per set)
5 x 10 Standing calf raise
25 3ft Barefoot squat Precision Jumps
50 7ft Normal Precision Jumps (Land stick them for 3 seconds and repeat)

14:00-16:00 (2 Hour Session for Back & Abs/Upper Body)

Pectorals, Lats, Deltoids, Trapezius, Triceps, Biceps, Abdominals & Lower Back

5 x 100 = 250 Push Ups
5 x 10 pushups with hands spread wide to focus on chest
5 x 10 pushups hands normal
5 x 10 pushups with hands touching to focus on triceps
5 x 10 Bent Knee pushups
5 x 10 Wall pushups

5 x 10 = 50 Chin Ups
10 x chin-ups with hands as wide as possible
10 x chin-ups with hands quite wide
10 x chin-ups hands normal
10 x chin-ups with hands quite close
10 x chin-ups with hands touching

5 x 10 = 50 Pull Ups
10 x pull-ups with hands as wide as possible
10 x pull-ups with hands quite wide
10 x pull-ups hands normal
10 x pull-ups with hands quite close
10 x pull-ups with hands touching

Plank ( Hold the push up position until you physically fall)
5 x 10 Sit Ups
Crossover Ab Crunch
Reverse Crunches
Opposite Arm & Leg Raise
Ab Bridge
5 x 10 = 50 Tricep Dips
5 x Muscle-Ups
5 x Locusts
5 x 10 = 50 Climb Ups

Ramsgate Saturday Trainings:

11:00 - 14:00 (Lunch at 13:00)

This is technical training I will work on speed, fluidity, routes, movements in parkour etc.. As well as tracesitting the youngens and making sure they are occupied.

Be Spending the time at 2-3 spots to get more training in.

Bottom Level Thursday’s Conditioning in Canterbury

BL - Bottom Level varies week to week but is some decent hardcore training with other fellow traceurs in and around Canterbury, Kent led by Jason.

Our local version of Blane’s famous Hell Night.

Sunday’s PK Jam

The location where the jam is held varies every week check out UKM'S link for more info.

Ramsgate to Canterbury 20 Mile Trip 30/05/07

I was meant to do a 26 mile walk to Faversham for a jam to test myself physically and mentally on Sunday 27th, but sadly the rain spoiled the day and the jam was called off, On Wednesday some fellow traceurs planed to train in Canterbury for the day before Gym so i thought it be a great opportunity to walk it the day before i checked the weather planed the trip everything and told a few mates if they wanted to join me.

Total Distance of the trip was meant to be 17.13 Miles (27.57km) est Duration: 5 hours, 43 Minutes.

Wednesday Morning weather looking good, I woke my self up with a nice bath sorted myself out rang Matt and Mark 2 people who said they will come with me both was half asleep anyhow i was still going with if they came or not i was determined to do this trip i left mine at 06:15 check myself over to see if i was ready to go. This is the route i took with some picutes.

1. Depart on Boundary Road (A255), Ramsgate For o.35 Miles Time (06:30)

<<< (The old vandalised Toilets nice little training spot by Boundary Park)

2. Continue Straight ahead onto Park Road (A253) 1.03 Miles

I stopped at a 24 hour garage at St Lawrence in Ramsgate to get supplies when Matt phoned me he said he was coming and to wait for him this was at 6:45 and he got there at 7:10 so then we left.

3. Turn right onto Canterbury Road East 0.57 Miles

4. Enter the Lord of the Manor Roundabout 07:30

At this point i was hoping Mark will phone me because he lives pretty near but he didn't so it was just me and Matt to do the trip.

5. Turn Right onto the (A299) For 2.77 Miles

<<< (Matt showing the thumbs up 15 Miles to go)

Well we did got out of Ramsgate ok and into Cliffsend up till where the pavement stopped. We were looking at the road cars doing 40 no where to go i see this sign saying footpath so i thought we take a detour so we went down this footpath.

6. Detour via a Footpath then under a Railway tunnel to some field with stinging nettles and weeds. For a extra 1.5 Miles

<<< (The Footpath lol in the background you can see a fence thats the road and where Manston Airport is).

<<< (The Field this was a bit*h to get though).

7. Arrived at St Augustine's Golf Course, now winging it along Cottington Road then Grinsell Hill & Foxborough Lane For 1.7 Miles.

We realised we were parrell to the road we were meant to be on and right beside the train track for some of the way heading towards Minster.

<<< (The tain track)

8. In Minster just about to get back on route at Minster Roundabout. Time 08:45

<<< (Me being a idiot pointing to the sign in Minster)

9. Enter Minster Roundabout For 0.05 Miles

10. Turn left back onto the A299 For 1.54 Miles

This is where we started Barefoot walking and a bit of running which was fun.


<<< (Me hugging not humping the signpost).

11. Enter Monkton Roundabout For 0.04 Miles Time 09:28

Been Traveling for 3 hours now, drinking lots of water and munching on healthy snacks on the way. So Far So Good But i knew this was the beginning and it was going to get harder.



12. Turn Left onto A253 For 1.85 Miles

13. Bear Left onto Island Road (A28) For 5.81 Miles

We arrived at Sarre walked past the Windmill which was closed, then onto Island Road we had just left the Isle of Thanet, over the River.

We got to Upstreet where we went into the only shop in the Village a post office to get some food, we had about 5 minute rest and then we were off again.


<<<(Me trying to pose FAILED half way on Island Road time 10:28)

Staying on Island Road all the way up to Hersden kept going strong we were on our way to Sturry i was receiving lots of phone calls from Mark & Chris but couldn't hear them due to the traffic they decided to come to Canterbury by train lazy traceurs.

15. Continue straight ahead onto Sturry Road (A28) For 0.99 Miles Time 11:36

At this point we were starting to really feel the strain in our leg muscles as well as Matt having a blister on his foot we felt like stoping at the Sturry Station and getting the train but our willpower to finish was strong enough to carry us though.

By this time Mark and Chris phoned me again Mark had already arrived in Canterbury only a 20 minute train journey and Chris was getting ready in Margate to come.

16. Arrived at Canterbury Time 11:50





We made it to Canterbury then we started heading towards Canterbury East where it was already too late Mark phoned me and said that no one was there when on Castle street because of the rain i thought the car park Bottom Level came into my head so we had a look and we see 15 people all hyped up training which was a sigh of relief at first.

Jason was looking very sharp, everyone was having a laugh doing conditioning exercises, playing some games i really wanted to join in and get training but my foot and leg muscles were hurting i tried to train a little but couldnt last.

I wanted to go to the gym but i didnt have money, we went out to train in Canterbury when the weather cleared up had some fun then we said our goodbyes and got the train home. WHAT A DAY

I'll feel really satisfied for making it and as im writing this 2 days later still got a numb feeling in my legs, Im sorry for the lack of pictures and the quality as we were in a rush and i only had my phone.

Peace,

-Munday