Swim then half marathon on Saturday. Went pretty well and was a much needed confidence booster. Clearly the swimming and no running during the week helped. Didn’t get much rest on the Sunday. Offered to get my son a slurpee if he was willing to walk to 7/11 (round trip of 4km). He asked if he could have a massive one if we went to one near where my parents live (round trip of 11km). So we did that. Was quite nice although my son started going insane on the way back. With about 1.5km to go he asked me to press his chest. I did and he the ran the rest! That boy is becoming like a dog who needs constant walks. First day of school holidays today and he’s off the farking wall. But it’s good that he’s really getting into his fitness and training. Trying to be a good role model might actually have paid off for once.
well holy shit. F45 have just moved to a new phase, and with it a change in philosophy. While in the past each work out was a "whole body" type deal, with both upper and lower body components, this time they have moved to entire workouts around the upper or the lower body. much more targeted.
And after 2 legs days i am fucked. it hurts to get out of the chair
yesterday was a 12 station lower body resistance workout, lots of squats and lunges and weighted stop ups and shit (also deadlifts and abs)
Then today was an awesome 12 station cardio workout that was all fucking legs as well. Absolutely frikken cooked. Roll on beach muscles tomorrow
Gotta say, i thought F45 was all glitz no substance workouts for chicks, but its really bloody good. You can go as hard as you like, and the instructors are excellent at pushing you along. They've fucking worked me out, all they need to do is give me a target and i'll kill myself trying to make it. It's still mainly aimed at females i reckon, but the results i have seen, and continue to see, mean it's pretty decent for dudes as well.
What does the 45 stand for? Is it 45min Workouts or 45sec workouts?
45 minutes. most classes are 45 minutes long (saturdays are an hour)
timings depend on the class. sets vary from 20 seconds to 60 seconds
60 seconds of battle ropes fucking sucks
Battle ropes and sled are shocking. Look easy enough but suck the energy out of you.
And today thanks to the rotations we did a minute of sleds in to a minute of ropes.
Saturday classes are hard
That is farked. Feel drained just thinking about it.
Try sled, ropes then ball throws and catches against wall. That broke me.
Took it "easy" through May, as training for the October marathon will really start to ramp up over the next few weeks. Managed a mere 170 km with the longest run being 12k. My legs feel much better for it too, with all niggles seemingly dissipated (knock on wood).
Also managed to get through my first target for the year. 1000k run so far which is pretty cool to complete in 5 months given I struggled to do it in a year in 2017. Some fairly decent stats too compared to my 2020 numbers with a faster pace (5:29 p/km vs 5:36 p/km), lower average HR (151 vs 153), lower time in Zone 5 (12% vs 15%). What is even more amazing though is that I've managed to lose a colossal 800grams! It shows just how much diet is the key thing. I wouldn't say I've been really bad, but I've certainly been far from perfect. Not sure quite sure what I'm going to do the next 4 months, as I will need to drop at least 5kg to get sub 4 hours marathon, but it's also summer after a proper miserable winter, so there is lots going on .... guess I'll figure it out. Or I won't. Carb reduction is name of the game for a bit, but once I get back up to running 50-60k per week, then that won't work. Mind you, there are a few carbs in beers, right ... ?
Have put together my training plan, I'll be following the Runners World sub 4 hour one. Will be a few changes with holidays and I've also got my annual Surrey - Brighton dads bike ride / pub crawl on 2nd July which I need to do some training for. So everyday I either need to run or do a bike ride. Once again, remaining injury free will be the real name of the game.
Good stuff. Very true that about diet. You generally have to run a metric fücktonne of miles to offset an eat anything diet.
last week I did 10 hill repeats, felt good but DOMS for 4 days haha. Achilles seems mostly better.
@rancid-schnitzel you can also use the pull-up bar for practicing shoulder stretches with hands together, or single arm focusing on lengthening the reach phase. Do it actively as part of the workout, or since it's too cold now, as an additional 10 minute stretching workout after the swim (with a sweater on).
I swam every day this week focusing on technique, then did pull ups and a small swim today. 15/10/9/8 pull ups. Felt tired at the start of the pull ups, no real power, so pleased to maintain good numbers. Didn't overdo it so no obvious strains so far.
My swim times were looking good before today, but the pull ups definitely slow my speed. A day off tomorrow.
I picked up a silicon cap today instead of the usual fabric one. The new cap let me feel the flow of the water as I focused on keeping the head down...for improved body alignment. I am also trying to lengthen my reach. ..hard due to bad flexibility. Speed was still good, but I was able to drop my strokes per length down to 15/16 from usual 21....really pleased, surprised about that.
Here's a decent article about it, sounds like 14-16 is the correct range, I'll have to go and get a tape measure sometime to be exact. https://www.usms.org/fitness-and-training/articles-and-videos/articles/how-many-strokes-should-you-be-taking
I will try this drill next time:
8 x 50 @1:10 (Long course)
The effects can be weird and delayed sometimes. I had “flex points” with VPA and got some new PW. Something called PRE-30. Tried it for the first time this morning. I didnt really feel much at the start although I did the pool plus land work thing without much trouble. But then felt a massive buzz as I was eating breakfast and then hit the gym 45 minutes later. Was amazing. Shame the body gets a resistance to it.
In desperate need of purchasing these sexy shorts...
And actually debating purchasing a Peleton again as I've become pretty bike obsessed lately and now convincing myself that my standard stationary bike is not enough, it really isn't what was I thinking, I need a Peleton.
Has anyone bought one yet!?
BTW, New Zealand is beautiful, I should know I've cycled it... 🤣 Well there is one more vid, he's just added another NZ one to YouTube today. Moving on, I think I'm doing Norway next.
If you’re ever in doubt stock up on those musashi protein bars. 45 grams of the shit and they actually taste ok too. Salted caramel or cookies and cream are my favourite. I used to pay 5.99 per bar at the servo til I realised they’re only 3.99 at New World, I buy about ten at a time while out shopping, great value.
Earlier this year, I was really comfortable at 5:15 p/km for some good distances - up to 20k ish. On some fartlek training sessions, I'd occasionally get a sub 4:30 km but that was about it. I'd be too worried to run faster about a muscle strain.
That is a great time. ATM I'm happy with anything under 6:30 😉
So whole bodybuilding thing fell by the way side. Gym closed obviously so got a few weights at home but have changed tack for the time being.
Misses is doing the running program from the book unbreakable runner (meant to be a half marathon) premise is high intensity repeats.
3 trainings a week so far been 8-10x200m one day, 3-4x800m another then 5-7km run on the weekend. Obviously varies but has been ok so far. Factors in a HIIT type crossfity workout 2-3 times per week.
Been doing10k steps every morning and pilates 2-3 times per week.
Weight has stayed the same which is good now that easter is over I should start to drop some kgs and get to some low figures I haven't seen in years.! Hope all are well. This forum doesn't get my attention with no sport.
@Kirwan it definitely feels good when you pick up the cadence and shorten stride. My physio also told me to focus on keeping my upper body straighter, down from the shoulders, like your shoulders were on a coat hanger. Feels less like you're lumbering along and more like you're running at pace - and damn the stats that say otherwise!!!
@geebee 33y/o 110 ish and 189cm. I think my lifts would be a bit more impressive at sub 100kg
but has been awesome improvement and shows what good programming can do to push yourself.
Update as ive been MIA.
Have been ho hum on frequency averaging 3 times per week. Have been following as best as possible the bench sessions. Deadlift and squats I have been doing 5/8/ or 10 reps for 4-5 sets for the last few weeks rather than following the program. Squats have been between 120-140kg range and deadlifts 150-180kg. Did a couple of singles at 200kg for DL the other day to make sure I hadn't lost all my strength.
Its testing week this week. Got a 2.5kg improvement which finally got me to 140kg.
Probably wont give DL and squats a go.
Around Oct went away for a week so didnt train. Got back got sick for another week then was weak the following week and didn't lift heavy so basically had 3 weeks off and lost a lot of the foundation from the first few weeks so have been focused more on higher rep ranges.
Have been tossing up changing it up next year and still lifting heavy but may be working towards a body building competition with 9-12 months prep.
7.5kg!! That is primo bro - and even cooler to hear you are working out how to fit the fasting in alongside quality of life. That's the biggest hurdle, if it sucks all the time you just make it so hard to become a habit.
I've mentioned it before but my snacking has dropped to zero with fasting. I eat dinner, and now try and eat it earlier, then it's easy to say no to snacks. I am loving having my 13 hour fast ending around 7.30-8am as I can easily push through to 9am or 10am and get those extra hours. It feels like hitting a bonus round and is really satisfying. Then I eat a sausage roll and feel even better ha ha
Some gym work would be a great addition, but as the weight loss is going great guns it'd be more useful for stress management, and to build more muscle so you're consuming more calories to maintain.
Fast, eat less or near a calorie deficit, work out/build muscle. WIN!!!
Monday Weigh in.
Weight 78.9 (Down 0.3Kg, 4.1kg since start )
Bodyfat 21.5% (Down 0.2%)
Nothing to mention knee still fucked when I bend it in odd ways so trying not to do that too much. Don't feel like its holding me back much anyway
34.4Km this week, but again only 3 runs. Managed a 17k on the weekend so that was nice. But need to get that 4th day in somehow to keep the wheels turning. Going to be hard this week as I am off to the Cricket on the weekend so need to work hard during the week. Over all the pace is okay. Will try and do a speed work out this week. If I am going to ditch the club I need to be disciplined in these kind of workouts.
Was doing awesome all week then decided that we would have a family cheat day on the Saturday. Was middle ones school show then a fair at the school afterwards. Didn't go crazy. But its the first bread and sugar I have had in a while and the body rebelled badly the next two days messing up my progress. Still 0.3Kg is not to be sneezed at.
Weird one this week. I have felt pretty good but the misses says I have been very quiet and a bit hard on the kids. Got a boys weekend this week so can recharge a bit. Had a great time at the weekend with the kids at the school fair.
My only claim to fame rugby story is the one where I kicked the winning conversion against the Houses of Lords and Commons in 2003
I was robbed of a hat-trick against them at Rugby School in 2015.
Finally decided to actually do all the physio I was instructed to do and my abductor is a million times better. Some genuine strength coming back into the leg and ability to accelerate is slowly improving.
Started general running again for the first time in over a decade and 5km time is now not humiliating. Weight is back down to 91kg, waist 92cm and decreasing. Starting to actually look like I exercise.
@taniwharugby I'm a big fan of hill sprints, better yet stair based. It teaches you to bound when you know you're aiming to take a set multiple of stairs at a time. The result is an emphasis on high knee lift and explosiveness through the glute chain so you can bound. Anecdotally it made a big difference to my 20-40m efforts.
@crucial BeatsX have improved, but aPple paid billions for a company that was entirely marketing based. The soundstage from their headphones was dreadful and they even went to the lengths of putting extra metal into them so they "felt quality".
Even now their drive size is nothing to write home about, but they don't overemphasise bass liked they used to.