Yesterday was longer run day. But I did the 6.25 option instead of the 7.5k as I had Crossfit in the evening. It wasn't the greatest run, - weather was grey, cool, a bit windy, maybe 11 degrees. For our standards I've been 'spoilt' having temps like 13 to run in, so even 2 degrees feels notably cooler! *I must say I miss running in 20 plus degrees, and 30+ in Perth lol! And the gravel road I run down has a few potholes, has been recently graded and I had to run onto uneven surfaces a couple of times when vehicles came. I pushed it as much as possible, but didn't look at my garmin till the 5k mark, - time was 30:10. I felt a bit bummed not to go sub 30 mins, my recent best is 28:39. But oh well, not terrible! I felt like walking for the rest of it, was buggered but still kept up a slow jog! And while running slow and *hating* it, my sister drives past from coming up behind and toots! I wish she saw me running faster lol! I finished the run in just over 38 minutes.
Not long after I had Crossfit, warm up was a row, followed by skipping, shoulder mobility, squats and pullups. We had to do an intense round of squats together, down, hold 5 secs, up quick, straight down quick, another 5 sec hold....repeat repeat! For the pullups, I found I can do a few, proper form with the dark blue band now with most resistance. That is big for me, as I couldn't even do 1 when I started Crossfit, could infact only lift self up a few inches. Skill section was the Overhead squat.
WOD was 12 min AMRAP....(as many rounds as possible)
*5 pullups
*7 overhead squats
*9 box jumps.
I did my pullups with the dark blue band, only 8kg for the overhead squats as I'm still getting the proper technique. Still haven't mastered a bloody 16 inch box jump so I was stepping up, jumping down as fast as I could.
I got to 7 rounds, and on 8th round managed the pullups and one squat.
I am happy with my pullup improvement, although on the last couple of rounds I couldn't quite get my chin over bar for the 5th pullup. A long way to go, but good improvement. Getting set up in the band took a while, but I managed that on my own.
Now back to some study! We get our 'Paleo Challenge' before and after pics sent to us by end of this week, I haven't seen them! It will be interesting to see if any of the changes are visible. But close to Christmas I will take some more pics....hopefully with awesome changes. I have been on track since end of challenge, training well, food choices I'm pretty happy with etc. Not fully Paleo though, - I like my oats, occasional wholegrain burgen bread and brown or basmati rice and feel weird and fussy about eliminating food groups. Another thing I've started, is having 1-2t flaxseed oil daily, nice mixed into oats or on my omelette, (such as today). I got a nice chilli flavoured one!
Till next time
Pip :-)
Tuesday, August 27, 2013
Monday, August 26, 2013
INTERVAL RUNS and PUSHUPS...............
After my attempt the other day, I decided to revisit my 'interval running'. That is 500m in under 2 mins 30,.......then walk till I hit 5 mins, then another 500m run by 7 mins 30.......etc until I have done 6 running intervals!
I went up and down my road a few times so I could stay on tarseal, and not worry about gravel, pot holes or much traffic. AND.....by almost the skin of my teeth I made it, running fast enough in each interval!!! I think in the first couple I set off with a slightly cracking pace, fatiged after about 300m but still held through to complete the intervals in just sub 2:30. At the end I think I started slightly slower, but really had to pick up the pace in the final 200m to make it. I actually think I averaged about 2:20 instead of 2:30 for each interval as I wanted to be real sure! I used my garmin watch for this, a very handy device! Blimy, that was hard! I left a water bottle outside my place so if it was a walking interval I was passing by, I may have been able to have a gulp!
Today managed 10 pushups on toes first round before lowering to knees, and 7 on the second. That's my best effort this year, for probably for 11 months. I felt I was going quite low too which was good. I have been working resistance relatively consistently lately, even outside of Crossfit classes. Oh, also today, I did a 10 minute uphill walk, starting at incline 4, but increasing to incline 7 at 7.4kmph on my treadmill.....a nice little burn before stretching and starting my interval run.
I missed this evenings Crossfit due to my sis and her hubby and my nephews invite to the first meal in their new home! Was great to be there! Crossfit though, the next 2 days.
I went hunting for pauas on Sunday, (a shellfish). Well, my friend did the hunting, and I watched him, and the tides! Still it was a great powerwalk there, hills involved so some burn! And lots of clambering over rocks. He got some too, then he did everything he needed to do to mince them up! So we had yummy paua patties for tea. And I was dared to try sea urchin to eat as he gathered one of them too. I would never think to eat that, and am not in a hurry to have any more but it actually wasn't too bad.
Friday night we had the Paleo challenge party wrap up! A chance to dress up nicely! Have to say I was surprised, (even if it was a squeeze, but a wearable squeeze) but I managed to get into my Cue size 12 charcoal suit and wore that out with a Cue size 14 fitted blouse underneath. Blouse was a bit tight, but not impossibly stupid looking when I took jacket off. Usually I'd need to be about 3kg less for that suit to start being a possible but tight option, so that was pleasing. The evening was great fun, top company, nice food. When it came to buffet dessert, - they had a table with all types of cakes, desserts, sponges, chocolate things, cheesecakes, eclairs, slices etc with a big bowl of fruit salad in the middle. I had no plan, other than follow the crowd for dessert, wasn't hungry as dessert isn't a habit and I'd just had a good buffet but healthy main. I KNOW if I started, I would have then found an excuse to want a bit of everything! Sooooo, I grabbed a good sized serve of fruit salad, then got straight out of the food room lol! A couple of others did the same so I found out later.
Till next time,
Pip
I went up and down my road a few times so I could stay on tarseal, and not worry about gravel, pot holes or much traffic. AND.....by almost the skin of my teeth I made it, running fast enough in each interval!!! I think in the first couple I set off with a slightly cracking pace, fatiged after about 300m but still held through to complete the intervals in just sub 2:30. At the end I think I started slightly slower, but really had to pick up the pace in the final 200m to make it. I actually think I averaged about 2:20 instead of 2:30 for each interval as I wanted to be real sure! I used my garmin watch for this, a very handy device! Blimy, that was hard! I left a water bottle outside my place so if it was a walking interval I was passing by, I may have been able to have a gulp!
Today managed 10 pushups on toes first round before lowering to knees, and 7 on the second. That's my best effort this year, for probably for 11 months. I felt I was going quite low too which was good. I have been working resistance relatively consistently lately, even outside of Crossfit classes. Oh, also today, I did a 10 minute uphill walk, starting at incline 4, but increasing to incline 7 at 7.4kmph on my treadmill.....a nice little burn before stretching and starting my interval run.
I missed this evenings Crossfit due to my sis and her hubby and my nephews invite to the first meal in their new home! Was great to be there! Crossfit though, the next 2 days.
I went hunting for pauas on Sunday, (a shellfish). Well, my friend did the hunting, and I watched him, and the tides! Still it was a great powerwalk there, hills involved so some burn! And lots of clambering over rocks. He got some too, then he did everything he needed to do to mince them up! So we had yummy paua patties for tea. And I was dared to try sea urchin to eat as he gathered one of them too. I would never think to eat that, and am not in a hurry to have any more but it actually wasn't too bad.
Friday night we had the Paleo challenge party wrap up! A chance to dress up nicely! Have to say I was surprised, (even if it was a squeeze, but a wearable squeeze) but I managed to get into my Cue size 12 charcoal suit and wore that out with a Cue size 14 fitted blouse underneath. Blouse was a bit tight, but not impossibly stupid looking when I took jacket off. Usually I'd need to be about 3kg less for that suit to start being a possible but tight option, so that was pleasing. The evening was great fun, top company, nice food. When it came to buffet dessert, - they had a table with all types of cakes, desserts, sponges, chocolate things, cheesecakes, eclairs, slices etc with a big bowl of fruit salad in the middle. I had no plan, other than follow the crowd for dessert, wasn't hungry as dessert isn't a habit and I'd just had a good buffet but healthy main. I KNOW if I started, I would have then found an excuse to want a bit of everything! Sooooo, I grabbed a good sized serve of fruit salad, then got straight out of the food room lol! A couple of others did the same so I found out later.
Till next time,
Pip
Thursday, August 22, 2013
THIS WEEK..........
The other pic is of a Chicken Pad Thai I made, - again from Michelle's cookbook so the calories and macronutrient quantities are pretty good if you train relatively hard and don't have an oversized serve! I really rate the Pad Thai, it was delicious!!!
Another awesome recipe I made this last week was a chicken and veg soup, in a clear broth from a cookbook I received for my birthday. I didn't bluetooth the pic to here, but it was delicious too!
Have trained everyday this week, although today will be a day off, but I want to get down and do a quick lounge workout for 15 mins or so later to practise some pushups, and work triceps and shoulders and back, - may even get onto the abs and some lunges too.
Yesterday I tried a new for me interval running workout.....it was a killer! As I have it as an eventual goal to run a sub 25 min outdoor 5k....and maybe a sub 50 min 10k outdoors I tried something new. That was 500m at 5 min k pace, (or just below). The aim was to finish between 2:25 and 2 mins 30. Then a recovery walk until I reached 5 mins on my garmin. I had to start running again as soon as I clocked 5 mins, quickly notice how far I had moved, then add 500m to it so it tests my brain too. Then I knew the target I had to get to when I clocked 7 mins, 30! My aim was to repeat this 6 times, (so I ran 6 times, 3k all up, with 6 lots of 2 min 30 sec walks in between). Well, - I was doing all right till the 5th running interval, then felt so puffed and very uncomfortable about 200m into it, and just stopped, then walked for about 15 mins until I was back to my street, then did a final just sub 2:30 500m run burst down my street! I did take my 5th interval onto a gravel road, which had been newly graded, and very hard to run fast on! I will try this again....hopefully getting through all 6 intervals in time in a couple of days! Think I may just continue to run up and down my road rather than anywhere with gravel just to see if I can do it! Eventually I will increase the running intervals, decrease the walking ones till I can do 5 plus k continous at 5 min k pace!
On Tuesday I did a 7.5k run, managed the first 30 mins in 29:39, - had a gravel road to contend with. I sort of slowed down a bit after that and completed the whole thing in just over 46 mins.
Monday and Wednesday I had Crossfit, - it's bootcamp style and outdoors this week as the pavilion is being used for a huge book sale this week during the day times. The coaches have the keys to go and get what weights, bars and kettlebells etc we need but we have been doing it outdoors! Monday's WOD was a killer, - 9, 15, 21 rotation of tricep dips against fence, mountain climbers where you have to go really low, (OUCH), and jump squats, (OUCH). Then 10 x 10m sprints, a 2 min rest, then 9, 15, 21 of rotation pushpresses, pulsing lunges and side jumps over our push press bar, then 5 x 20m sprints with walking recovery back to start. I had to take some off my bar for the pushpresses halfway through the '15' set, - originally I was doing 25kg but lowered it to 22.5 to finish it off. Wednesday we had an awesome tyre dragging, running with it overhead and tyre flipping WOD after an interesting warm up! Luckily the weather has still been relatively mild by our standards this week! In the evenings the grass has been nice, dry, not freezing, wet and muddy!
Right, off to do some cleaning, then will proof read and submit my assignment and start the next one! And we have our dress up, go out for tea Crossfit party tonight!
Pip :-)
Sunday, August 18, 2013
END OF 10 WEEK PALEO CHALLENGE....'HELEN' REVISITED AND 'WHAT NOW'!
Well, this afternoon today we had our final weigh in and measurements for the Paleo Challenge, which has officially ended as of now! And we had to repeat 'Helen', our WOD of the day to see how much quicker we were than on day one!
This past week hasn't been the best for me. I succumbed to the flu/sore throat/cough/cold thing which has been circulating....and had no energy much for a couple of days. I've had the slightly sore clicky wrist thing this week, plus reasonably intense DOMS on Monday, Tuesday and even slight DOMS Wednesday due to last Sunday's really fast 2.5 hour hill powerwalk lol! Bottom line was I decided not to train this week. I felt guilty about that as our training totals go toward our teams training totals. I pushed it particularly hard week 8 and 9, and reasonably consistently most of the time except weeks 3-4, (where I fell off the wagon somewhat!) Last weeks weight gain.....I know it's silly but peeved me! And Monday despite eating tea at like 4pm, but eating some honey and about 100g icecream for throat.....I still was 800g more than the day before! Eating was off a bit all week as well, but I did take care not to overindulge too much cause of the looming team weigh in today.
Anyways:
Day 1: 84.1kg Today 81.9kg
Day 1 bust: 110cm Today: 107.5cm
Day 1 waist: 95.5cm Today: 89cm
Day 1 navel: 103cm Today: 97.5cm
Day 1 hips: 103.5 Today: 97.5cm, (sad navel is the same as my hips!)
The thigh measurements I had on my hand had rubbed off, - but each thigh was up about half a cm!
'Helen' time Day 1: 13:38 'Helen' time today: 11:20
'Helen' WOD is a 400m run, 21 kettlebell swings and 12 pullups repeated 3 times. I had to repeat the scalings I had on day 1 which were: 8kg for the kettlebells and the easiest jumping pullups. I was a bit tentative about today's workout cause of my slightly weaker feeling wrists, and with not training for a week. Oh yeah, I 'wasted' about 10 secs chalking sweaty hands lol!
There are of course differences with measurements with whoever measures you! I'm sure I pull the tape slightly firmer than the girls today lol, which takes charge of a further 1-2cm. Weight is very similar to the end of week 2....hmmm!
I do have to say my 'Helen' time and form is significantly improved with is awesome. Measurements down a bit, - but very similar to the end of week 2!
As for my weight, - I feel a bit short changed to be down only 2.2kg (which feels piddly) in all honesty. Whenever I did, (either with an online trainer or self made) 12 week 'challenge' I could always seem to 'blitz' those. My best effort was going from 85.9kg down to 71.8kg in 12 weeks, - all my own doing/no trainer! I still got away with drinking too much wine, even diet coke/bourbon, missing some sessions but being reasonably consistent, all round fitness went up. But I generally always lost at least 8kg on a 'kinda serious' 12 week challenge which I saw out to the end and started in the vicinity of 80kg. My efforts for this 10 week challenge have at least matched, if not bettered efforts in other challenges I've done. Yes, - there were little binges I ate at times I didn't admit to, and yes, a written down 'glass' of wine often meant a bottle. A bottle COULD of been a huge glass, - we didn't have to write the mls of wine we had! Even so, I used to be able to get away with this stuff, train half consistently and drop weight big time but not so much now! Yes:, they say Crossfit builds muscle which is heavier of course, but I'm pretty much 20kg heavier than just over 2 years ago when I seemed to get to 62kg, (my young days ultimation) when I was only trying to maintain under 68kg! I don't feel valid using the 'muscle' excuse!
My results today were average of the crew but good on the workout improvement. I did want to blitz this thing on the scales though lol and more with the measurements! However, in general am happy.
WHERE TO NOW:
* I am wanting to stick to Paleo ways in a sort of 70/30 way, - I do like the food, beliefs....I do love fresh veg, protein, minimal nuts and seeds, fresh fruit etc. I do want to still include wholegrain bread in my diet, (but maybe 3 days a week if desired instead of everyday), and oats, the occasional brown or basmati rice if I make sushi particularly, but otherwise a little as a carb serve if training hard plus quinoa etc occasionally. If I desire a scone or muffin made with white flour, as long as I'm happy with it and their aren't too many of such things in a week for my liking, that will be fine. I know my thing is if I feel 'on' I genuinely desire general 'on track' food, no sugar etc. But if 'off', I want everything now! But for my own good, I need to stay mindful and in control of that. That is similar to what I did on the Paleo challenge although I did have my binges, particularly after too much wine.
* I achieved the 10 weeks with no diet soft drink, no regular soft drink or no packaged fruit juice, cordial etc! I managed that without too much effort and will defo keep this up!
* Alcohol, - it's still a sore point for me. No drinking alcohol/relaxing alone EVER as of tomorrow. It could be a sad thing that I have a habit of playing on the internet relaxing, with music, with a wine or beer which can drastically escalate! That part of my life is over now! Also, if I choose to drink socially, (with others who are drinking), - I will stick to either half a bottle of wine max, or 3 beers (stubbies but if at a pub I could bend it occasionally to pints), or 100ml spirits, (thinking vodka, mixed with soda water and freshly squeezed lemon or lime, - that is nice). I am sure very occasionally I may slightly go over this, that is fine, but it needs to be rare and for a special occasion! I don't want altered sleep patterns or hangovers ever!
* I am wanting to keep up a relatively, (for me) heavy workout schedule, - either 2 Crossfit a week plus a skills session or 3 WODs a week. Add to that, I would love to say 20k running but may accept 15k running per week now, plus a swim of at least 1.5k. And really need to start bike riding, - even a 20k ride a week or brick 'run/ride' session'. In addition to that, about 3 times a week in the evenings I like to randomly get down for a few sets of pushups/lunges or squats/tricep dips/shoulder work/plank....say as a study break or while listening to TV, each of those sessions lasts about 15 mins and creates some burn. I want to work on consistency, achieve some PB's and aim to achieve a pullup unassisted in say the next year amongst stuff! And want to enter runs, some duathlons and triathlons. Plus I do quite a bit of incidental activity mostly so I should burn reasonable calories lol!
* For the workout schedule to work, - I need adequate rest, - at least 7 hours lights out, and don't want this deterred by too much alcohol, or even too little food close to bed time. I know sometimes I can eat lightly, - say 120g chicken with a garden salad or stirfried veg, sometimes including a half fist of kumara, lemon juice at 5pm, have Crossfit at 7pm, eat either a small tin of tuna or another 100g chicken, maybe a little salad or an apple after Crossfit with water, then still hit bed but feel supercharged and barely sleep sometimes! I don't feel hungry, but not full either, just too alert to want to sleep. But I eat lots more in the morning, including more carbs and it takes a while to get alert sometimes. May practice some tweaking to this if I find sleeping too scarce within the next weeks.
* I have made a totally firm decision to drop my weigh ins and measurements back to once a month. And I will take my weight and measurements on the 19th of each month, - it's my birthday, and the 19th signifies lots of birthdays in my family! If I'm not home on the 19th, no dramas but it will be the morning I'm next home. I still think once a week is too regular...if wanting to see a good trend. 1 month, if being consistent properly in all areas, it's reasonable to see a result in the right direction I think. This month I buck the trend and will use my measures and weight from today. I got on my scales this morn which I know are within 100g of the Crossfit ones! Am aiming to smash at least 3kg by 19 Sept, (to bring me to the 78.9 or less), then at least 2kg per month that follows, - should have me sub 75 by summer almost lol! I don't know about ellusive 62 but sub 75 is still really exciting me right now!
Another long winded one this was! Till next time!
Pip :-)
This past week hasn't been the best for me. I succumbed to the flu/sore throat/cough/cold thing which has been circulating....and had no energy much for a couple of days. I've had the slightly sore clicky wrist thing this week, plus reasonably intense DOMS on Monday, Tuesday and even slight DOMS Wednesday due to last Sunday's really fast 2.5 hour hill powerwalk lol! Bottom line was I decided not to train this week. I felt guilty about that as our training totals go toward our teams training totals. I pushed it particularly hard week 8 and 9, and reasonably consistently most of the time except weeks 3-4, (where I fell off the wagon somewhat!) Last weeks weight gain.....I know it's silly but peeved me! And Monday despite eating tea at like 4pm, but eating some honey and about 100g icecream for throat.....I still was 800g more than the day before! Eating was off a bit all week as well, but I did take care not to overindulge too much cause of the looming team weigh in today.
Anyways:
Day 1: 84.1kg Today 81.9kg
Day 1 bust: 110cm Today: 107.5cm
Day 1 waist: 95.5cm Today: 89cm
Day 1 navel: 103cm Today: 97.5cm
Day 1 hips: 103.5 Today: 97.5cm, (sad navel is the same as my hips!)
The thigh measurements I had on my hand had rubbed off, - but each thigh was up about half a cm!
'Helen' time Day 1: 13:38 'Helen' time today: 11:20
'Helen' WOD is a 400m run, 21 kettlebell swings and 12 pullups repeated 3 times. I had to repeat the scalings I had on day 1 which were: 8kg for the kettlebells and the easiest jumping pullups. I was a bit tentative about today's workout cause of my slightly weaker feeling wrists, and with not training for a week. Oh yeah, I 'wasted' about 10 secs chalking sweaty hands lol!
There are of course differences with measurements with whoever measures you! I'm sure I pull the tape slightly firmer than the girls today lol, which takes charge of a further 1-2cm. Weight is very similar to the end of week 2....hmmm!
I do have to say my 'Helen' time and form is significantly improved with is awesome. Measurements down a bit, - but very similar to the end of week 2!
As for my weight, - I feel a bit short changed to be down only 2.2kg (which feels piddly) in all honesty. Whenever I did, (either with an online trainer or self made) 12 week 'challenge' I could always seem to 'blitz' those. My best effort was going from 85.9kg down to 71.8kg in 12 weeks, - all my own doing/no trainer! I still got away with drinking too much wine, even diet coke/bourbon, missing some sessions but being reasonably consistent, all round fitness went up. But I generally always lost at least 8kg on a 'kinda serious' 12 week challenge which I saw out to the end and started in the vicinity of 80kg. My efforts for this 10 week challenge have at least matched, if not bettered efforts in other challenges I've done. Yes, - there were little binges I ate at times I didn't admit to, and yes, a written down 'glass' of wine often meant a bottle. A bottle COULD of been a huge glass, - we didn't have to write the mls of wine we had! Even so, I used to be able to get away with this stuff, train half consistently and drop weight big time but not so much now! Yes:, they say Crossfit builds muscle which is heavier of course, but I'm pretty much 20kg heavier than just over 2 years ago when I seemed to get to 62kg, (my young days ultimation) when I was only trying to maintain under 68kg! I don't feel valid using the 'muscle' excuse!
My results today were average of the crew but good on the workout improvement. I did want to blitz this thing on the scales though lol and more with the measurements! However, in general am happy.
WHERE TO NOW:
* I am wanting to stick to Paleo ways in a sort of 70/30 way, - I do like the food, beliefs....I do love fresh veg, protein, minimal nuts and seeds, fresh fruit etc. I do want to still include wholegrain bread in my diet, (but maybe 3 days a week if desired instead of everyday), and oats, the occasional brown or basmati rice if I make sushi particularly, but otherwise a little as a carb serve if training hard plus quinoa etc occasionally. If I desire a scone or muffin made with white flour, as long as I'm happy with it and their aren't too many of such things in a week for my liking, that will be fine. I know my thing is if I feel 'on' I genuinely desire general 'on track' food, no sugar etc. But if 'off', I want everything now! But for my own good, I need to stay mindful and in control of that. That is similar to what I did on the Paleo challenge although I did have my binges, particularly after too much wine.
* I achieved the 10 weeks with no diet soft drink, no regular soft drink or no packaged fruit juice, cordial etc! I managed that without too much effort and will defo keep this up!
* Alcohol, - it's still a sore point for me. No drinking alcohol/relaxing alone EVER as of tomorrow. It could be a sad thing that I have a habit of playing on the internet relaxing, with music, with a wine or beer which can drastically escalate! That part of my life is over now! Also, if I choose to drink socially, (with others who are drinking), - I will stick to either half a bottle of wine max, or 3 beers (stubbies but if at a pub I could bend it occasionally to pints), or 100ml spirits, (thinking vodka, mixed with soda water and freshly squeezed lemon or lime, - that is nice). I am sure very occasionally I may slightly go over this, that is fine, but it needs to be rare and for a special occasion! I don't want altered sleep patterns or hangovers ever!
* I am wanting to keep up a relatively, (for me) heavy workout schedule, - either 2 Crossfit a week plus a skills session or 3 WODs a week. Add to that, I would love to say 20k running but may accept 15k running per week now, plus a swim of at least 1.5k. And really need to start bike riding, - even a 20k ride a week or brick 'run/ride' session'. In addition to that, about 3 times a week in the evenings I like to randomly get down for a few sets of pushups/lunges or squats/tricep dips/shoulder work/plank....say as a study break or while listening to TV, each of those sessions lasts about 15 mins and creates some burn. I want to work on consistency, achieve some PB's and aim to achieve a pullup unassisted in say the next year amongst stuff! And want to enter runs, some duathlons and triathlons. Plus I do quite a bit of incidental activity mostly so I should burn reasonable calories lol!
* For the workout schedule to work, - I need adequate rest, - at least 7 hours lights out, and don't want this deterred by too much alcohol, or even too little food close to bed time. I know sometimes I can eat lightly, - say 120g chicken with a garden salad or stirfried veg, sometimes including a half fist of kumara, lemon juice at 5pm, have Crossfit at 7pm, eat either a small tin of tuna or another 100g chicken, maybe a little salad or an apple after Crossfit with water, then still hit bed but feel supercharged and barely sleep sometimes! I don't feel hungry, but not full either, just too alert to want to sleep. But I eat lots more in the morning, including more carbs and it takes a while to get alert sometimes. May practice some tweaking to this if I find sleeping too scarce within the next weeks.
* I have made a totally firm decision to drop my weigh ins and measurements back to once a month. And I will take my weight and measurements on the 19th of each month, - it's my birthday, and the 19th signifies lots of birthdays in my family! If I'm not home on the 19th, no dramas but it will be the morning I'm next home. I still think once a week is too regular...if wanting to see a good trend. 1 month, if being consistent properly in all areas, it's reasonable to see a result in the right direction I think. This month I buck the trend and will use my measures and weight from today. I got on my scales this morn which I know are within 100g of the Crossfit ones! Am aiming to smash at least 3kg by 19 Sept, (to bring me to the 78.9 or less), then at least 2kg per month that follows, - should have me sub 75 by summer almost lol! I don't know about ellusive 62 but sub 75 is still really exciting me right now!
Another long winded one this was! Till next time!
Pip :-)
Monday, August 12, 2013
Freakin on the up MORE......
I know I should not have got on the scales again this morning....as I did yesterday, but was hoping they would come down, particularly as I have the group 'weigh in' on Sunday for the Paleo challenge.
Yesterday I took a day off training. Unfortunately I'd succumbed to the sore throat/tickly throat/cold thing I hoped to happily avoid.
And I had/still have DOMS from Sunday's power fast steep hill walk/run, - 2.5 hour trip. Still feel like a nana walking somewhat!
And my left wrist is a bit weaker feeling/clicks more than normal when rotating it. I am slightly my tentative opening jars etc. Nothing overly serious, I can't think of any time I actually injured it but gee, my wrists are something I guess I normally take for granted and don't think about. If my wrist doesn't come back to normal soon, it will affect training.
Well the 70's was short lived it seems. The 79.9 I briefly saw last week. 80.6 yesterday. 81.4 today! Admittably I ate some icecream that had been in the freezer for ages, but 100ml tops, and had a teaspoon of honey on it. First time I'd felt like anything of that nature in ages but with a sore throat, and trying to study I just want to EAT, (not from more hunger than normal but temporary pleasure!) But I had nothing otherwise excessive to eat, and I ate a light tea, and early....hoping that would help jolt the scales back! Only yesterday and today I could kill for the handcrafted Patagonia chocolate and caramel gelato (made on premises) that is up in Queenstown, just over 2 hours drive away lol!
I did have an omelette with silverbeet, pepper and feta on one slice of toast today, (no butter this morn) after I weighed. Even though feta was reduced fat, the sodium in that will probably spike weight further.
The thing is, with the amount of effort with getting fitter, diet etc I've put in.....I've never stayed anything like this fat or heavy before for this long! I love Paleo but can't say it's that, as I've been doing the Paleo thing only in a VERY modified version. Maybe I've done more strength training than I do on average when I train and that with repairing muscles, they are holding fluid. But another guess is, - what I reading. The more one yo-yos, the harder it is to lose and it eventually catches up one day. I have yoyoed drastically, also now being 33 I think I need to be consistent for longer. An example of the yoyoing is that yesterday I really had to fight with myself not to gorge on chocolate, copious amounts of icecream, caramel sauce, cheese, Thai noodles, even a bit of battered fish and1-2 potato wedges. But the funny thing is I had no desire to gorge on or eat these foods for a good few weeks leading till yesterday. But if I'm grumpy/out of sorts, sore throat, injured, having to study, the habitual 'urges' spring upon me lol and it's hard not to give in, or to choose something small and stick with that......as I feel something 'small' opens the door further to more 'desires'!
Will talk soon!
Pip
Yesterday I took a day off training. Unfortunately I'd succumbed to the sore throat/tickly throat/cold thing I hoped to happily avoid.
And I had/still have DOMS from Sunday's power fast steep hill walk/run, - 2.5 hour trip. Still feel like a nana walking somewhat!
And my left wrist is a bit weaker feeling/clicks more than normal when rotating it. I am slightly my tentative opening jars etc. Nothing overly serious, I can't think of any time I actually injured it but gee, my wrists are something I guess I normally take for granted and don't think about. If my wrist doesn't come back to normal soon, it will affect training.
Well the 70's was short lived it seems. The 79.9 I briefly saw last week. 80.6 yesterday. 81.4 today! Admittably I ate some icecream that had been in the freezer for ages, but 100ml tops, and had a teaspoon of honey on it. First time I'd felt like anything of that nature in ages but with a sore throat, and trying to study I just want to EAT, (not from more hunger than normal but temporary pleasure!) But I had nothing otherwise excessive to eat, and I ate a light tea, and early....hoping that would help jolt the scales back! Only yesterday and today I could kill for the handcrafted Patagonia chocolate and caramel gelato (made on premises) that is up in Queenstown, just over 2 hours drive away lol!
I did have an omelette with silverbeet, pepper and feta on one slice of toast today, (no butter this morn) after I weighed. Even though feta was reduced fat, the sodium in that will probably spike weight further.
The thing is, with the amount of effort with getting fitter, diet etc I've put in.....I've never stayed anything like this fat or heavy before for this long! I love Paleo but can't say it's that, as I've been doing the Paleo thing only in a VERY modified version. Maybe I've done more strength training than I do on average when I train and that with repairing muscles, they are holding fluid. But another guess is, - what I reading. The more one yo-yos, the harder it is to lose and it eventually catches up one day. I have yoyoed drastically, also now being 33 I think I need to be consistent for longer. An example of the yoyoing is that yesterday I really had to fight with myself not to gorge on chocolate, copious amounts of icecream, caramel sauce, cheese, Thai noodles, even a bit of battered fish and1-2 potato wedges. But the funny thing is I had no desire to gorge on or eat these foods for a good few weeks leading till yesterday. But if I'm grumpy/out of sorts, sore throat, injured, having to study, the habitual 'urges' spring upon me lol and it's hard not to give in, or to choose something small and stick with that......as I feel something 'small' opens the door further to more 'desires'!
Will talk soon!
Pip
Sunday, August 11, 2013
WTF.......SCALES HEADING IN WRONG DIRECTION AFTER A WEEK I TOTALLY KICKED ARSE!
6 days of hardcore intense workouts out of 7! Sometimes more than one intense workout on one day! Decent incidental activity!
* 5k run split on Saturday was 28:43, - best since March....completed 6.25k in just a tad over 36 mins. * That was after Crossfit WOD Sat morning. * Yesterday completed a team hill climb....other 2 girls were very fast uphill walkers/running so I was pushed very hard the whole 2.5 hours of our hike. Even on the down hills they had quick footing so I was doing my best. * I improved on my swim efforts, - managed 60 laps, (1.5k) last week and improved my 40 lap freestyle race by about 30 secs from the previous week, plus my 50m 'split sprints' by a second or 2 on each. And I pushed it hard at Crossfit last Monday, the gym for almost 2 hours on Tuesday, and the 7.5k run Wednesday.
* Food has been pretty spot on, enough, not too much, decent types. I admit to some, maybe a bit much alcohol but that normally dehydrates so pushes weight down, rather than up despite calories. Will really make sure I have less from now on of that!
Weight this morn first thing naked: 80.6
Weight last Mon first thing naked: 79.9 Wed morn at a real sneak peak first thing: 79.7
I was hoping to consolidate well under 80 by now, and be under at least 79.1 at the final weigh in of the Paleo challenge this coming Sunday which illustrates a 5kg loss.
I don't understand it. Even 2 years ago with the amount of stuff I'm doing weight would have dropped off me lots quicker. I remember reaching under 68kg the morning after royals Kate and Wills got married, (67.9) and I felt stoked. My aim was now *staying* under 68! I kept doing what I was doing, never dreamt I would reach my 'ultimation' of 62kg but 8 weeks later I was there!
I have yo-yoed quite dramatically for probably 18 years weight/size wise. Of course some people will say 'muscle weighs more than fat' but I haven't put on nearly 20kg of muscle in the last 2 years, that's for sure! I would be lucky to have put on any muscle in reality in the last few weeks as I believe you need to eat more calories than you burn to gain muscle. I'd be interested in getting it tested though to see if my lean muscle mass has reached 50kg, - last time I had it tested about a year ago, BF scales said it was 49.7 and that was up 2kg on a few years previous and that was after a good few weeks focusing on both strength, and cardio at the gym in Perth.
I'm over this flabby stomach, size 14 business. I can get into a couple of 'stretch size 12' pants. I'd love to be a ripped somewhat muscled machine and re-aquaint myself with the size 10's in my wardrobe. I want to keep working at strength and intense resistance work as well as speed in running, swimming and cycling again soon. I'd definitely love to get under to down to 68kg again. But first, - just staying focussed, into size 12's more properly, stronger than ever....ie more progression toward a pull up and less flabby middle and under 75kg will be great first up! I will try to stay away from the scale for a while after this challenge ends on Sunday me thinks!
Also I copped a minor wrist injury, left wrist just a bit weak feeling and clicks with movement....hmmmm, I've not had this before. Maybe from Kettlebells or something? Will google that for ideas. First world concerns, I know!
Till next time
Pip :-)
* 5k run split on Saturday was 28:43, - best since March....completed 6.25k in just a tad over 36 mins. * That was after Crossfit WOD Sat morning. * Yesterday completed a team hill climb....other 2 girls were very fast uphill walkers/running so I was pushed very hard the whole 2.5 hours of our hike. Even on the down hills they had quick footing so I was doing my best. * I improved on my swim efforts, - managed 60 laps, (1.5k) last week and improved my 40 lap freestyle race by about 30 secs from the previous week, plus my 50m 'split sprints' by a second or 2 on each. And I pushed it hard at Crossfit last Monday, the gym for almost 2 hours on Tuesday, and the 7.5k run Wednesday.
* Food has been pretty spot on, enough, not too much, decent types. I admit to some, maybe a bit much alcohol but that normally dehydrates so pushes weight down, rather than up despite calories. Will really make sure I have less from now on of that!
Weight this morn first thing naked: 80.6
Weight last Mon first thing naked: 79.9 Wed morn at a real sneak peak first thing: 79.7
I was hoping to consolidate well under 80 by now, and be under at least 79.1 at the final weigh in of the Paleo challenge this coming Sunday which illustrates a 5kg loss.
I don't understand it. Even 2 years ago with the amount of stuff I'm doing weight would have dropped off me lots quicker. I remember reaching under 68kg the morning after royals Kate and Wills got married, (67.9) and I felt stoked. My aim was now *staying* under 68! I kept doing what I was doing, never dreamt I would reach my 'ultimation' of 62kg but 8 weeks later I was there!
I have yo-yoed quite dramatically for probably 18 years weight/size wise. Of course some people will say 'muscle weighs more than fat' but I haven't put on nearly 20kg of muscle in the last 2 years, that's for sure! I would be lucky to have put on any muscle in reality in the last few weeks as I believe you need to eat more calories than you burn to gain muscle. I'd be interested in getting it tested though to see if my lean muscle mass has reached 50kg, - last time I had it tested about a year ago, BF scales said it was 49.7 and that was up 2kg on a few years previous and that was after a good few weeks focusing on both strength, and cardio at the gym in Perth.
I'm over this flabby stomach, size 14 business. I can get into a couple of 'stretch size 12' pants. I'd love to be a ripped somewhat muscled machine and re-aquaint myself with the size 10's in my wardrobe. I want to keep working at strength and intense resistance work as well as speed in running, swimming and cycling again soon. I'd definitely love to get under to down to 68kg again. But first, - just staying focussed, into size 12's more properly, stronger than ever....ie more progression toward a pull up and less flabby middle and under 75kg will be great first up! I will try to stay away from the scale for a while after this challenge ends on Sunday me thinks!
Also I copped a minor wrist injury, left wrist just a bit weak feeling and clicks with movement....hmmmm, I've not had this before. Maybe from Kettlebells or something? Will google that for ideas. First world concerns, I know!
Till next time
Pip :-)
Wednesday, August 7, 2013
'FUNNY' COMMENT AT THE POOL TODAY!.......
Howdee,
Firstly, in regard to Crossfit....I do kind of wish I went last night. Just after my carb serve, (smallish bit of microwaved kumara otherwise known as sweet potato) and another hour of rest....I felt like I could of pushed out a reasonable effort. I had the faint idea it was going to be a 'team WOD' yesterday as I saw someone talk about that on FB today who did the 6.15am class, and we follow the same protocol in the evening classes that day. The thought of being fatigued, my teammates yelling at me (with encouragement)....made me decide to pull the pin. Definitely will get there Sat morning though!
Anyway today was 'swim day'! I started out with my usual 40 laps freestyle, (1km) at pool, I beat last week by about 45 seconds for a km....so was pleased with that! After some water slugging, I did 4 lengths backstroke, a couple of doggy paddle lengths, 4 lengths holding 2 kickboards working on strong fast kicks...nice leg burn!
Then decided to do 3 lots of 50m 'sprints' again....I kept up last weeks pace for all of them, even think I improved each 50m sprint by 2-3 seconds. I had done a couple of kickboard laps between each 'sprint', - anyway I totalled 60 laps today! 1.5k that is!
It was quiet there today, - great for me, - probably only 2-3 other swimmers so the lifeguards and staff weren't too busy. As I got out, I had a lifeguard young lady come up to me. She said, 'How was that swim, I don't mean to be rude but'...........
I thought 'here we go again'.....expecting to be about to be informed how un-efficient, (un-co/awkward looking) my swimming technique is.....maybe then try to be sold swimming lessons etc. I'm very used to be told in most sports that my form/technique would benefit from lots of improving!
But no, she said, - 'How was that swim, I don't mean to be rude but you need to buy smaller togs!' I smiled, told her I have had these a few years! But my first thought was, 'have I been showing indecent parts of my body'? I assessed myself, - my togs are navy blue, a one piece Roxy surf brand with muscle back set. The bottom of the muscle back comes half way up my back, (not just covering bum) and togs aren't high cut. She then pointed to the gaping bit at bottom of muscle back that my back doesn't quite fill out, - revealing nothing! She then said that one of her observations was that too many young ladies with fit looking bodies wear 'nana' like togs! OK, I felt flattered at being labelled 'fit' as I still have quite some way to go.....but I guess compared to her, she considered me fit!
Maybe I might go and get my size 12 sports tankini out, I would usually want myself lots leaner and at least under 75kg before I would even consider bringing that out, even then there are many 'overhanging bulges' still.....but it is tight! But I don't consider the current overhang as attractive lol!
Firstly, in regard to Crossfit....I do kind of wish I went last night. Just after my carb serve, (smallish bit of microwaved kumara otherwise known as sweet potato) and another hour of rest....I felt like I could of pushed out a reasonable effort. I had the faint idea it was going to be a 'team WOD' yesterday as I saw someone talk about that on FB today who did the 6.15am class, and we follow the same protocol in the evening classes that day. The thought of being fatigued, my teammates yelling at me (with encouragement)....made me decide to pull the pin. Definitely will get there Sat morning though!
Anyway today was 'swim day'! I started out with my usual 40 laps freestyle, (1km) at pool, I beat last week by about 45 seconds for a km....so was pleased with that! After some water slugging, I did 4 lengths backstroke, a couple of doggy paddle lengths, 4 lengths holding 2 kickboards working on strong fast kicks...nice leg burn!
Then decided to do 3 lots of 50m 'sprints' again....I kept up last weeks pace for all of them, even think I improved each 50m sprint by 2-3 seconds. I had done a couple of kickboard laps between each 'sprint', - anyway I totalled 60 laps today! 1.5k that is!
It was quiet there today, - great for me, - probably only 2-3 other swimmers so the lifeguards and staff weren't too busy. As I got out, I had a lifeguard young lady come up to me. She said, 'How was that swim, I don't mean to be rude but'...........
I thought 'here we go again'.....expecting to be about to be informed how un-efficient, (un-co/awkward looking) my swimming technique is.....maybe then try to be sold swimming lessons etc. I'm very used to be told in most sports that my form/technique would benefit from lots of improving!
But no, she said, - 'How was that swim, I don't mean to be rude but you need to buy smaller togs!' I smiled, told her I have had these a few years! But my first thought was, 'have I been showing indecent parts of my body'? I assessed myself, - my togs are navy blue, a one piece Roxy surf brand with muscle back set. The bottom of the muscle back comes half way up my back, (not just covering bum) and togs aren't high cut. She then pointed to the gaping bit at bottom of muscle back that my back doesn't quite fill out, - revealing nothing! She then said that one of her observations was that too many young ladies with fit looking bodies wear 'nana' like togs! OK, I felt flattered at being labelled 'fit' as I still have quite some way to go.....but I guess compared to her, she considered me fit!
Maybe I might go and get my size 12 sports tankini out, I would usually want myself lots leaner and at least under 75kg before I would even consider bringing that out, even then there are many 'overhanging bulges' still.....but it is tight! But I don't consider the current overhang as attractive lol!
Tuesday, August 6, 2013
FEELING SLIGHTLY GUILTY.........
Hello today!
Am feeling slightly guilty as today I decided to not turn up to a Crossfit WOD this evening, and rescheduled it for Saturday morning. If we can't attend a WOD we have booked in for, we can get online, cancel the booking and put ourselves into another WOD in the coming week where there is a spare gap as long as we give an hours notice. I gave an hour, 5 mins notice.
Monday's WOD was lots of squats, walking lunges with kettlebells plus more! Tuesday morning, (yesterday) I decided to go hard at the gym with my mate for somewhere between 1.5 and 2 hours. Today I wanted to get an outdoor run in, (easy pace). I've got DOMS on quite a few muscle groups today, not severe but enough to know I've trained! My 7.5k run took 50:30 today so not fast, and my legs had that slight fatigue/lead feeling. But good to be training endurance a bit.
As for Crossfit tonight....I thought....just go/suck it up? It's swim day tomorrow! OR....change it to Saturday morning. After much umming and arring.....Saturday morning won out. But there weren't many booked into tonights class, so we would have got great form/technique tuition. I will get back to studying this evening, but feel like going to have a hot bath with a glass of wine right now lol!
Hmmmm, the life of training and wanting to get fit....um yesterday!!!
Pip
Am feeling slightly guilty as today I decided to not turn up to a Crossfit WOD this evening, and rescheduled it for Saturday morning. If we can't attend a WOD we have booked in for, we can get online, cancel the booking and put ourselves into another WOD in the coming week where there is a spare gap as long as we give an hours notice. I gave an hour, 5 mins notice.
Monday's WOD was lots of squats, walking lunges with kettlebells plus more! Tuesday morning, (yesterday) I decided to go hard at the gym with my mate for somewhere between 1.5 and 2 hours. Today I wanted to get an outdoor run in, (easy pace). I've got DOMS on quite a few muscle groups today, not severe but enough to know I've trained! My 7.5k run took 50:30 today so not fast, and my legs had that slight fatigue/lead feeling. But good to be training endurance a bit.
As for Crossfit tonight....I thought....just go/suck it up? It's swim day tomorrow! OR....change it to Saturday morning. After much umming and arring.....Saturday morning won out. But there weren't many booked into tonights class, so we would have got great form/technique tuition. I will get back to studying this evening, but feel like going to have a hot bath with a glass of wine right now lol!
Hmmmm, the life of training and wanting to get fit....um yesterday!!!
Pip
Tonights food, (I won't put up too much of what I eat, but may put up a couple of things over the coming days!)
Monday, August 5, 2013
'PALEO CHALLENGE', - START OF WEEK 9 UPDATE........
Hello,
Well last week ended up being a rather productive week on the workout front.....except Sunday, which was too sedentary for my liking! Was up too late Saturday night, so up too late Sunday, still tired and spent a couple of hours catching up on internet stuff, reading Sunday paper, and got coaxed into watching a long movie.
Last week managed:
Monday: - 4.45km run, - 28 mins....then on the powerwalk home I did a 1k 'sprint', 5:17 and a bit later down the road a 500m 'sprint', 2:30. Then intense Crossfit WOD that evening.
Tuesday: - Swim, well over 50 laps of 25m pool, think I wrote it down last post. First 40 laps, (km) as fast as poss, I clocked 28 mins for that. (I need to improve but that is my best effort ever). Then some lengths with kickboards....working legs, and backstroke, and doggie paddle. Then 3 lots of 2 laps, (50m)....going as fast as poss, and I managed each 50m in 1:10.....best ever by about 15 secs for 50m! I was stoked, think I'm kicking harder now and stroke must be a bit more efficient.
Wednesday: - Treadmill run, - 32mins....started off at 10.2, incline on 1. After the 16 min mark I kept putting the speed up .2 every couple of mins, then for the final min, put the incline up to 2, and had speed on about 12.6 by memory......just to totally waste me to full max! Ouch.....and puff puff!!!
Thursday: A casual gym visit with my mate, I found a way to make the Crosstrainer cane me in the warm up, then many different weights machines, focussing on upper and lower body, going upper...then lower. I was doing 3-4 sets of 12-15 reps, occasionally having to break briefly mid set as I'm stubborn about lowering weights, (did once though)! Then attempted 1km level 10 rower, 4:13 after weights, and then squats and a bit for shoulders with 5kg dumbbells.
Friday: Day off, light incidental activity throughout day.
Saturday: Crossfit WOD in morning. After a warmup including jogging, walking lunges with plate, pushups, shoulder press/squat things, running with a plate, (5kg), then tyre flips, we were then to work on our 1 repetition maxes for shoulder press, deadlifts and back squats. Shoulder press: 27.5kg for me. Trainer wasn't happy with my deadlift technique so wouldn't let me go past 55kg for them, but I could do a good few at that weight like 3 sets of 12 I I had to.....almost 'OK' technique he said. I think I had 32.5 on my bar for my 1RM back squat, I can do heaps of them, (a songs worth) at that weight going as far down as having my butt in line with knees...such as I've done at body pump over the years. But he wants me going lower, (nearly butt to ground like he does!) so to do that I need to go lighter by quite a bit!
After our Paleo brekkie I asked to see if I could try a pullup with the easiest dark blue resistance band. About 3 weeks ago I could only get myself up a few inches, no where near getting chin above bar. WELL: - I did 3, and got chin above bar, I was firstly EXCITED AS! Then on the 3rd rep I realised I was swinging my legs out front, - damn! So I hung in the starting position again for a few seconds, thought....straight up Pip! Damn, I was about an inch or 2 away from getting my chin above bar, and did that 3 times. I may have been able to do it properly the first time if I hadn't done the 3 kipping style ones with the band. But either way.....great progress from me!
I needed to go on a run Saturday arvo.....as I didn't run on Friday. I did my outdoor 6.25km route, it was a 'nice mild arvo' for my standards. That is about 13 degrees, some sun and cloud and no wind or rain....acceptable to go running with a singlet/no beanie or gloves etc as long as I shower/put on warm clothes at completion! I did it in 37:09 which was a vast improvement from the previous week's attempt of 41:30! Clocked the first 5k in 29:29, nothing yet to write home about except it's the first time I've gone sub 30 mins for 5km since March this year outside!
As well as that, I've been doing a few pushups, going from as many toes as poss, then to knees. Plus dumbell shoulder raises, airsquats. Not alot, but a couple of sets of 20 of each on a couple of different days. I probably need to also do a bit more back work to help toward pullups eventually!
Monday, (yesterday) morning I weighed in, probably a bit dehydrated, (a couple of beers the night before.....and tea was early). But 79.9 it was. That can bounce around by about 2kg in a day by the way. It needs to be consolidated under 80....and working toward sub 75kg.
Crossfitted it last night.....after our warmup, (hard enough) we did a tabata of 20 seconds airsquats, 10 secs rest, repeated 8 times. We counted our squats, I made 80. Then we did a WOD starting with a 400m run, then 3 rounds of 8 Deadlifts, (40kg suggested for me), 9 Wall Balls, (I hated these a while back so decided on the 4kg, but soon realised I could now probably do the 6kg Wall Ball, - YAY!), then 20 Kettlebell walking lunges, (an 8kg KB in each hand), - ouch!!!, then a 200m WallBall carry. The KB walking lunges were the worst here, 3 rounds of 20....nice burn, (although hated it at the time).
Today, hit the gym. Thought I'd start with the level 10, 1km row, incase I could now crack 4 mins! I did 4:06....actually a PB from my previous best of 4:08 a year or so ago. That fatigued me, but went on and did quite a few weights, alternating UB and LB, getting some nice burn. Attempted the treadmill later for my 30 min run. I knew I was really going to suffer after the first min, was really caned at 12 mins, about 2.1km, incline slightly up. I'm too stubborn to drop pace, so terminated it, and did some abs and more tricep work.
Am still loving the paleo styled food. Have had some social incidences where I've made the best of it, (and ate what was going). And one evening last week, (after too much wine) I gave into an urge to go and make a avo, cheese, tomato, spinach, cracked pepper wholegrain toasted sandwich, then decided it was so good and made myself another of the same but adding vegemite, all the much more attractive after wine. But on more nights than not, no wine or beer.
Anyone still reading deserves a medal!, - lots of self centred 'babble' from me lol! But will be an interesting account, I find it easier and quicker typing than writing sometimes.
Till next time,
Pip
Well last week ended up being a rather productive week on the workout front.....except Sunday, which was too sedentary for my liking! Was up too late Saturday night, so up too late Sunday, still tired and spent a couple of hours catching up on internet stuff, reading Sunday paper, and got coaxed into watching a long movie.
Last week managed:
Monday: - 4.45km run, - 28 mins....then on the powerwalk home I did a 1k 'sprint', 5:17 and a bit later down the road a 500m 'sprint', 2:30. Then intense Crossfit WOD that evening.
Tuesday: - Swim, well over 50 laps of 25m pool, think I wrote it down last post. First 40 laps, (km) as fast as poss, I clocked 28 mins for that. (I need to improve but that is my best effort ever). Then some lengths with kickboards....working legs, and backstroke, and doggie paddle. Then 3 lots of 2 laps, (50m)....going as fast as poss, and I managed each 50m in 1:10.....best ever by about 15 secs for 50m! I was stoked, think I'm kicking harder now and stroke must be a bit more efficient.
Wednesday: - Treadmill run, - 32mins....started off at 10.2, incline on 1. After the 16 min mark I kept putting the speed up .2 every couple of mins, then for the final min, put the incline up to 2, and had speed on about 12.6 by memory......just to totally waste me to full max! Ouch.....and puff puff!!!
Thursday: A casual gym visit with my mate, I found a way to make the Crosstrainer cane me in the warm up, then many different weights machines, focussing on upper and lower body, going upper...then lower. I was doing 3-4 sets of 12-15 reps, occasionally having to break briefly mid set as I'm stubborn about lowering weights, (did once though)! Then attempted 1km level 10 rower, 4:13 after weights, and then squats and a bit for shoulders with 5kg dumbbells.
Friday: Day off, light incidental activity throughout day.
Saturday: Crossfit WOD in morning. After a warmup including jogging, walking lunges with plate, pushups, shoulder press/squat things, running with a plate, (5kg), then tyre flips, we were then to work on our 1 repetition maxes for shoulder press, deadlifts and back squats. Shoulder press: 27.5kg for me. Trainer wasn't happy with my deadlift technique so wouldn't let me go past 55kg for them, but I could do a good few at that weight like 3 sets of 12 I I had to.....almost 'OK' technique he said. I think I had 32.5 on my bar for my 1RM back squat, I can do heaps of them, (a songs worth) at that weight going as far down as having my butt in line with knees...such as I've done at body pump over the years. But he wants me going lower, (nearly butt to ground like he does!) so to do that I need to go lighter by quite a bit!
After our Paleo brekkie I asked to see if I could try a pullup with the easiest dark blue resistance band. About 3 weeks ago I could only get myself up a few inches, no where near getting chin above bar. WELL: - I did 3, and got chin above bar, I was firstly EXCITED AS! Then on the 3rd rep I realised I was swinging my legs out front, - damn! So I hung in the starting position again for a few seconds, thought....straight up Pip! Damn, I was about an inch or 2 away from getting my chin above bar, and did that 3 times. I may have been able to do it properly the first time if I hadn't done the 3 kipping style ones with the band. But either way.....great progress from me!
I needed to go on a run Saturday arvo.....as I didn't run on Friday. I did my outdoor 6.25km route, it was a 'nice mild arvo' for my standards. That is about 13 degrees, some sun and cloud and no wind or rain....acceptable to go running with a singlet/no beanie or gloves etc as long as I shower/put on warm clothes at completion! I did it in 37:09 which was a vast improvement from the previous week's attempt of 41:30! Clocked the first 5k in 29:29, nothing yet to write home about except it's the first time I've gone sub 30 mins for 5km since March this year outside!
As well as that, I've been doing a few pushups, going from as many toes as poss, then to knees. Plus dumbell shoulder raises, airsquats. Not alot, but a couple of sets of 20 of each on a couple of different days. I probably need to also do a bit more back work to help toward pullups eventually!
Monday, (yesterday) morning I weighed in, probably a bit dehydrated, (a couple of beers the night before.....and tea was early). But 79.9 it was. That can bounce around by about 2kg in a day by the way. It needs to be consolidated under 80....and working toward sub 75kg.
Crossfitted it last night.....after our warmup, (hard enough) we did a tabata of 20 seconds airsquats, 10 secs rest, repeated 8 times. We counted our squats, I made 80. Then we did a WOD starting with a 400m run, then 3 rounds of 8 Deadlifts, (40kg suggested for me), 9 Wall Balls, (I hated these a while back so decided on the 4kg, but soon realised I could now probably do the 6kg Wall Ball, - YAY!), then 20 Kettlebell walking lunges, (an 8kg KB in each hand), - ouch!!!, then a 200m WallBall carry. The KB walking lunges were the worst here, 3 rounds of 20....nice burn, (although hated it at the time).
Today, hit the gym. Thought I'd start with the level 10, 1km row, incase I could now crack 4 mins! I did 4:06....actually a PB from my previous best of 4:08 a year or so ago. That fatigued me, but went on and did quite a few weights, alternating UB and LB, getting some nice burn. Attempted the treadmill later for my 30 min run. I knew I was really going to suffer after the first min, was really caned at 12 mins, about 2.1km, incline slightly up. I'm too stubborn to drop pace, so terminated it, and did some abs and more tricep work.
Am still loving the paleo styled food. Have had some social incidences where I've made the best of it, (and ate what was going). And one evening last week, (after too much wine) I gave into an urge to go and make a avo, cheese, tomato, spinach, cracked pepper wholegrain toasted sandwich, then decided it was so good and made myself another of the same but adding vegemite, all the much more attractive after wine. But on more nights than not, no wine or beer.
Anyone still reading deserves a medal!, - lots of self centred 'babble' from me lol! But will be an interesting account, I find it easier and quicker typing than writing sometimes.
Till next time,
Pip
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