Let's try again...
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Was going to head out for a run last night but got caught up posting on TSF about the Wobblies, and putting kids to bed thereafter. Decided I'd do it this morning instead at 6AM.<br />
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So I woke up about 5 and couldn't really get back to sleep. Went downstairs and weighed in at 111.2kg and was quite pissed off about it to be honest, having been there or thereabouts for a few days.<br />
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Got into my running gear and took out my anger on the road. Smashed out a PB of 5.42 km in 32:19 @ 10.06km/h. Took nearly a minute off my time of the other night, which was good considering I hadn't any breakfast on board at that stage, just fury.<br />
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Back to the scales - 110.5kg. Feel better about that, and yes I know its only fluid and various bodily reactions, but it still made me feel better and that's what I'm after.<br />
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DDO again today but I'll take it easy on the sweet stuff given I'm so close to my goal. 110kg by October 1 I promised myself, and see no reason why i can't hit that target and plan for the next one - double-figures. -
Dude you just did a 5km run!! that isn't anything to be displeased about!! maybe it wasn't the time you were aiming for but you did it. It will all add up in time.<br />
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My advice for improving speed is to really focus on your breathing and technique - keeping your core solid and really pushing through with your legs. I found that after a few weeks or regular running (3-4 times a week, 5-7km) I could actually push a lot harder than I thought. It is a fantastic feeling when you get that rhythm going and it just feels good to be running!!<br />
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Main thing when you are getting started is to listen to your body - I got the running bug and ended up with runners knee (bad case) which has screwed my running over the last 12 months - probably aggravated a rugby injury as well but it all came down to running too much. -
[quote name='NTA']yeah just a bit shitty I couldn't push through to 10+<br />
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Speaking of which - lower back problems again. High just above the left glute this time (was the right lumbar area last time). Bugger.[/QUOTE]<br />
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I fixed mine (over the course of a year) by starting gently with pilates, to build up some core strength slowly, then obviously working on core strength with xFit. Get that area right, and the lower back won't be an issue (unless your spine is fucked, but you seem to be describing muscular back pain)<br />
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And of course you are already doing the obvious thing of losing weight to take the pressure off your back. -
Three words: Fuck Western Medicine.<br />
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For the last 12 months or so, since I changed my diet to add a few mineral supplements etc, I've been pretty much bulletproof on the immune front.<br />
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Went to the doc on Monday about a swelling I had under my jaw - he said it was some kind of abscess from shaving and that I'd need antibiotics. I'm not a big fan of them to start with, but having spent a week in hospital two years ago for ignoring a similar complaint, I decided to go ahead. Five days later the swelling under the jaw is down, but I start feeling my sinuses shit bricks, and now I'm hocking up crap and congested to shithouse. FUCK. Anyway, besides the sore back not allowing me to train, and now this shit forcing me to gulp down the fluids, I've missed my stated goal of 110kg by a whole kilo.<br />
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On the face of it, I'm not super happy, but then when I look back over the charts, and see that a mere 47 days ago I was 115.8kg, I've got to be pretty happy. Nigh on 5kg over nearly 7 weeks is healthy and sustainable weight loss in my book. Now I just have to get over this illness and jump right back into it.<br />
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The next goal won't be a specific weight - it will be monitoring a trend line to ensure I'm headed in the right direction ... or at least, not headed in the WRONG direction. You were right about the pants Bart; some of my fave pairs of jeans and shirts are starting to look a little baggy so I'll need to make sure I wear them out before they're too damn big! Well, at least some charities will benefit... -
[quote name='Kirwan']I fixed mine (over the course of a year) by starting gently with pilates, to build up some core strength slowly, then obviously working on core strength with xFit. Get that area right, and the lower back won't be an issue (unless your spine is fucked, but you seem to be describing muscular back pain)<br />
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And of course you are already doing the obvious thing of losing weight to take the pressure off your back.[/QUOTE]<br />
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Deadlifts as well dude. Nothing beats em for building up back strength. All those invisible muscles get a good workout ( well the ones that aren't visible unless your name is Bartman ) -
So, for the next couple of weeks I'm not going to track ANYTHING. I'll keep up with decent diet and exercise practise to make sure that I've achieved the lifestyle change I want. Then on 13th October the madness starts again, with daily weigh-ins and trend monitoring.
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NTA, the 'beltometre' is the best guideline I reckon. In season, I am two notches down from 'normal'. SO in off season when that second notch starts to get tight, I know it is nearly time to start getting ready to compete again! Once a week weigh in, or less is fine unless you're a week out from competition and you have to make a certain weight!!
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One week off in QLD (one 3km run, some chins, pushups, and lovin <img src='http://www.daimenhutchison.com/invision/public/style_emoticons/<#EMO_DIR#>/wink.png' class='bbc_emoticon' alt='B)' /> ) and only 1kg conceded. Yay me!<br />
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Hard work starts again this week. -
Weighed in at 110.3kg this morning. Without really trying. Still trying to shake this nasal/sinus chest thing after some quack gave me fluclox for a pissy little abscess. Should have just lanced it myself <img src='http://www.daimenhutchison.com/invision/public/style_emoticons/<#EMO_DIR#>/sad.png' class='bbc_emoticon' alt=';)' />
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109.3 this morning <br />
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Again, without even really trying! Just climbing the stairs at work and keeping the food intake low. Over the last few nights I've been putting together my garden shed so haven't been distracted with snacking, though I am enjoying the odd handful of M&Ms...<br />
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Diet Day Off today, so I started with some sourdough bread with butter for breakfast. Great stuff - much better for you than the white poison. -
Yep ate nearly the whole freakin 700g loaf on Saturday Bart - breakfast, lunch, and dinner. Have decided that it shall be my Saturday treat, because nutritionally, sourdough is pretty fucking good from all the research I've seen, and it carbs the shit out of me.<br />
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Weight this week has been steady below 110.5kg and seems destined to dip, even without any aerobic work this week. I've been concentrating on bodyweight exercises, including two tiny little sets of ab work every night from a new source.<br />
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Monday night was a basic weight circuit with no breaks between sets:<br />
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Chinups - aim for 5. Anything less and over hand (pullups) - minimum 1 with 90 degree hang for count of 5 on the fail<br />
Pick up the curling bar with 42.5kg on it, and crack out Military Press x 10, Bent row x 10, Deadlift x 10 with no break<br />
Pick up 13kg dumbells and do 5 x Bicep curls then 5 x Hammer curls with no break<br />
Rest 5 minutes<br />
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Then inside for 50 pushups in sets of 10-20 and abs.<br />
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For abs I'm now doing two simple exercises I got out of a book called the 4 Hour Body - mainly it was an experiment to test different parts of the book, but I've noticed the difference.:<br />
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Myotatic Crunch x 10<br />
You can find these on youtube. But I do them with a 2 second hold at the top, lower for 4 seconds, and 2 second hold with fingers brushing the floor at the bottom.<br />
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Cat Vomit x 10 - or 4 minutes total time, whichever takes longer.<br />
Also a video on this somewhere, but the one I saw the dude had wicked abs already so you barely saw his abs move <img src='http://www.daimenhutchison.com/invision/public/style_emoticons/<#EMO_DIR#>/smile.png' class='bbc_emoticon' alt=':)' /><br />
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If I could shift some more body fat my abs might actually be visible - i can feel them under there toning up! -
And I've been doing those two ab exercises each night this week. Aiming for a three week stint to see some good results here, but like I said the body fat % will probably hide any real change <img src='http://www.daimenhutchison.com/invision/public/style_emoticons/<#EMO_DIR#>/smile.png' class='bbc_emoticon' alt=':)' />