World of Summer Hurt..... Red Beard waddles on.
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lol, and hmmmm. Read the calorie intake details on the back. I am sure the caffeine and shit will do all sorts to you, but they ain't going to put kilos on your bod. But most sugar free things are fine. Diet coke etc no worries, the only thing is the artificial sweetener makes you hold a little fluid - not that we mortals would notice though, but when leaning down for a comp a no no!!
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I found ditching the fizzy and flavoured water made a huge difference. Mizone and powerade and shit like that has a massive sugar content (26g or something), you may as well pop a can of coke. Nowadays I add a sachet of Vita Sport to my water bottle. Tastes like raro but only 0.2g of sugar. Also has a shot of B vitamins.<br />
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Artificial sweetners can be just as bad (if not worse) than natural sugar, so I guess if you gotta have a coke or V or whatever, go for the regular. -
Yeah its a tough one, with a three and a one year old I find that the little bastards ( actually not technically true as I was married when they were born ) have a nasty habit of interrupting my sleep every second night or so. Sometimes to help function at work I will pop over the road to the servo for a cheeky V or two ( the 4$ 2 for 1 special doesn't do much to discourage me ). Then again others at work smash back 3 or 4 a day so I guess it's all relative !
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[quote name='BartMan']SOoo, how're those goals coming along RB, or are you waddling out again...?[/QUOTE]<br />
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Im still shuffling! Just forget to post my progress. Have been lifting tin again with Cornelious which has been fun as we are both quite competitive. Think I've flared up a rotator cuff from all the rope climbing I've been doing. So will be giving the upper body a spell for a week. That leaves, squat, lunge core and lots of cardio.<br />
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Made two edits to my goal in first post. [B]Am extending the deadline until my 38th birthday (19th January 2012) and now want to be able to run (edit 29/11) A sub 5 MINUTE km on grass.[/B] Extending the deadline gives me ample time to shed ten kilos AND will keep me focussed over the fatal binging Xmas/New Years period. That is all. -
the big guy would life some serious tin? He hadn't really touched the weights when he was with the Valley 2.5 million years ago though if I recall.<br />
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Rotator Cuff - the injury of old age!<br />
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and good lad, thought you'd been a flash in the pan here........ -
[quote name='BartMan']the big guy would life some serious tin? He hadn't really touched the weights when he was with the Valley 2.5 million years ago though if I recall.<br />
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Rotator Cuff - the injury of old age!<br />
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and good lad, thought you'd been a flash in the pan here........[/QUOTE]<br />
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The big guy and me are about the same for tin although I have slight bragging rights because he cant squat anymore!! Haha -
Fuck Im pretty stoked. Went for a run tonight.... from home (no warmup wahtsoever) and ran 1000m straight off the bat in 5.40. For the serious runners here that might be shit but for a 5'6 110 keg (plus) Ginga Ninga whose only sport is squat, deadlift and tyre flipping I'm pretty bloody chuffed to be honest. I havent really "RUN" anywhere (and I use that term loosely) since the TSF XVs 2010 Golden Oldies hitout at Whangamata. After 10 mins of jog/walk to recover from my 5.40 I ran the 1000m back home in 6.20. Will have sore shanks tomorrow! <br />
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My major goal is to run a SUB 5 min KM before my 38th birthday on Jan 19, 2012 -
Well done mate - you will totally smoke that time I reckon. Please listen to some advice from a guy with a similar build (5"9.5, 100kg) and similar exp's with running : )<br />
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Warm-up and stretching is VITAL! even if its a short walk at a decent pace getting warmed up will make a huge difference. Esp if you are intending on adding some form of regular running into your workouts. By stretching you loosen things up and your running gait will be smoother as a result. Chances are on your recent run you didn't actually hit a rhythm until near the end of the first Km or even the return leg. <br />
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Rhythm is really important, you want to get used to the feel of running so you can work on improving your technique. It helps with your breathing and being consistent with your foot strike - very important for generously proportioned fullas like ourselves. I've had nearly a year out with sore knees (old injury plus runners knee) due to having a really bad heel strike. Now I hit mid-foot and it's like night and day with my knees.<br />
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Hammies, calf, quads should see you right. <br />
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My approach is to set out a run where you know it is 2-3km. Initially concentrate on keeping up a steady pace throughout. For my first few runs I don't even bother timing it. You just want to get some Km under your belt. Once you can complete it without stopping etc start tracking your times - if you've got some landmarks noted you can check your time splits. Before you know it you'll be improving and once your body gets used to running (cardio and leg muscles) you'll only get faster.<br />
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Be conscious of your breathing pattern too - it helps avoid the stitch and concentrating on it helps with the rhythm side of things. Plus you get more aware of when you are totally shagged versus just breathing hard!! early on it's hard to tell the difference!!<br />
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Keep up the good work bro - I think I'll go for a solidarity run this week!! -
5 foot 6 Red Beard ??????? were you bending down, I've met you and you're taller than that ! <br />
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But yeah good work on the run pal, best I can recall doing is 12 mnutes 50 for 3K when I toyed with the idea of joing the cops. Fuck I hate running..... -
[quote name='Paekakboyz']Well done mate - you will totally smoke that time I reckon. Please listen to some advice from a guy with a similar build (5"9.5, 100kg) and similar exp's with running : )<br />
<br />
Warm-up and stretching is VITAL! even if its a short walk at a decent pace getting warmed up will make a huge difference. Esp if you are intending on adding some form of regular running into your workouts. By stretching you loosen things up and your running gait will be smoother as a result. Chances are on your recent run you didn't actually hit a rhythm until near the end of the first Km or even the return leg. <br />
<br />
Rhythm is really important, you want to get used to the feel of running so you can work on improving your technique. It helps with your breathing and being consistent with your foot strike - very important for generously proportioned fullas like ourselves. I've had nearly a year out with sore knees (old injury plus runners knee) due to having a really bad heel strike. Now I hit mid-foot and it's like night and day with my knees.<br />
<br />
Hammies, calf, quads should see you right. <br />
<br />
My approach is to set out a run where you know it is 2-3km. Initially concentrate on keeping up a steady pace throughout. For my first few runs I don't even bother timing it. You just want to get some Km under your belt. Once you can complete it without stopping etc start tracking your times - if you've got some landmarks noted you can check your time splits. Before you know it you'll be improving and once your body gets used to running (cardio and leg muscles) you'll only get faster.<br />
<br />
Be conscious of your breathing pattern too - it helps avoid the stitch and concentrating on it helps with the rhythm side of things. Plus you get more aware of when you are totally shagged versus just breathing hard!! early on it's hard to tell the difference!!<br />
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Keep up the good work bro - I think I'll go for a solidarity run this week!![/QUOTE]<br />
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Thanks for the advice mate, I will put it to good use. Warming up and stretching is certainly something I really need to start focussing on nowadays both in the gym and on the grass. I was trying last night to concentrate on breathing in through the nostrils and out the mouth. It got really difficult after a while but I found if I could focus on and control the breathing the actual running did seem easier. As for biomechnaics and heel strike I really need some critiquing there. I runb like a fridge/freezer unit. The head of PE at Te Aroha College is a legendary track coach. Might make him my first port of call. Cheers mate. -
[quote name='MN5']5 foot 6 Red Beard ??????? were you bending down, I've met you and you're taller than that ! <br />
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But yeah good work on the run pal, best I can recall doing is 12 mnutes 50 for 3K when I toyed with the idea of joing the cops. Fuck I hate running.....[/QUOTE]<br />
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I'm definitely not 5'8....not according to my passport anyway. Maybe 5'7 1/2 -
no sweat, you are at a perfect position to work on your foot strike - better to tweak your style now than try and change it once you've been running for a while. The breathing you have described is exactly what I do. I purposely try and slow my breathing as well so I keep concentrating on it. <br />
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Running style is almost like a golf swing except you don't focus on the all the parts as much! foot strike, core stability, push off, head position, are you leaning forward or staying nice and upright etc... a lot more going on than you'd think! <br />
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Similar to weight training setting up good habits/form initially will pay dividends later on - particularly when you start to fatigue!<br />
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Keep us posted bro -
[SIZE=4][B]"GAS"<br />
[/B][/SIZE]Day:Wenerei <br />
Time:5pm<br />
Location: RBs Backyard<br />
Duration: 35 mins.<br />
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Loader Tyre Jumps (3 sets of 5)<br />
Strainer Post Walk Lunges (20 metres) supsetted with Chins X 5 (3 sets)<br />
100kg Farmers Walk 40 metres supsetted with Keg Clean and Presses 3 reps (3 sets)<br />
6 Tyre Flips then drag back to starting position (3 sets)<br />
<br />Took the time to warm up and down thoroughly today.
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RB, if you can drag your arses over by 6am, sure...!!!! We train in the morning!!<br />
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you going to be there on the 7th Jan? The Jalopy Dust Up - dirt track racing on that date - going to be over there taking photos, a fun day by all accounts.<br />
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Team Bartley aiming to have Sundays off this year, so maybe a road trip for us too, to laze on a different beach! -
[quote name='BartMan']RB, if you can drag your arses over by 6am, sure...!!!! We train in the morning!!<br />
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you going to be there on the 7th Jan? The Jalopy Dust Up - dirt track racing on that date - going to be over there taking photos, a fun day by all accounts.<br />
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Team Bartley aiming to have Sundays off this year, so maybe a road trip for us too, to laze on a different beach![/QUOTE]<br />
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Corneilous will be at the beach in his place fulltime later this month. We will be staying next door to him on Seaforth from the 5th to the 14th. I wont be getting up at 5am to train. No sireee. By all means come over! There are kettlebells downstairs in my mates house we are looking after! -
[U][B]Friday. 545pm. Tin<br />
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[/B][/U]Box Squat Warm Up: 4 sets X 5 reps <br />
Box squat Working sets: 6 sets of X 3 reps (Explosive)<br />
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Kettlebell: 4 minute superset: Swings, Snatch, Overhead Press, Overhead Squat, Floor Press, Push Press, Row, Rotational crunches. The 16kg KB rooted me more than the heavy squats. -
[U]Saturday 345pm <br />
<br />
65 minutes Duration<br />
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[/U]I christened this workout:[U] [B]"Hells Teeth" [/B][/U]whcih consisted of three clear parts.<br />
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[B][COLOR=#006400]Part A. 20 minute Treadmill Interval Programme.<br />
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Part B. I moved approx 300kgs of Tyres, Kegs & Posts 50 metres (in a manner of different styles) then attempted to sprint 100m.[/COLOR] [/B]It took me about five mins to complete each per set. (I did this 3 times resting 2-3 mins between each effort).<br />
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[COLOR=#006400][B]Part C. 20 minute road/trail run. <br />
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[/B][/COLOR][COLOR=#000000]And despite it being late Saturday arvo, with the boxing booked and an incredible thirst on..... I dont feel like a beer. Think I will go to fluffybunnydown and buy a six pack of San Pelegrino 745mls (sparkling mineral water).<br />
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