Friday, August 17, 2012
Thursday, August 16, 2012
DAY 27/29
Wow, have come to the end of another training week, - did a tough session today!
Efforts include:
Sat: - 50.5k bike ride, definitely pushed it speed wise a during second half after a slightly cruisy first half ride!
Sun: - felt naughty, it rained, I only did a few pushups and plank but then it was 9.30pm, not even a structured session. Missed planned run!
Mon: - 12.5 mins rower, 2.8k or thereabouts L10 I think. Just over 6k running at 0.5 incline, 11.4 speed on treadmill. Full body challenging weights/resistance workout on machines.
Tue: - Tried to push it a lil hard on the treadmill, at 1.0 incline and 11.5, did 5 mins, was just so fatigued, so pushed speed back to 11.3 and incline down to 0.5. Struggled but just after it hit 20 mins I dropped speed back to 10.2, just made it to over 6k. Followed that up with de-puffing and stretches, then a 30 min hard core resistance workout with mate, (phew), then just 5 mins on new 'stepper' machine, - nice and hard too.
Wed: - 9.6k 'Bridges run', - 59 mins, 17 secs, - 4 mins slower than last Wednesday, was windy, and after a really busy particularly active day at work. Still happy with dedication to just get it done!
Thurs: - Treadmill run where I set incline at 0.5, then speed at 11.5 and suffered through till just after the 30 min mark, - then I dropped speed to 10.6 but pushed incline up till 6.8k were covered! Followed up with stretches, loads of water, then chest and back and shoulder resistance work, then went over to the mats/dumbells. I did 3 supersets of 30 powerlunges holding 4kg dumbells, 30 pushups, - (10 toes, 10 tricep, 10 knee), 30 bicycle twist crunches. So after the 3 sets, - 90 of each were completed so I made self do a set of 10 of each to finish off to make it 100 of each! Next was biceps, leg press and more abs/core with swiss ball.
Fri, (tomoz): - DAY OFF TRAINING!
I checked scales progress, - Day 4 was 81kg, Today, (Day 27) - 77.5. Can notice there is slightly less back flab and breasts are slightly smaller, - still much fat to remove/muscle to tone around torso lol! I have dressed like a dag these last few weeks as I have limited nice clothes that fit with my recent bit of a gain, (workout clothes, elastic waisted trackie type pants and baggy tops, (which become more fitted) and polar fleece jackets)
I have a desire to keep this up. I want to keep up the increased resistance training, (working toward better all round strength and levels plus pullups!) I also want to keep up the running, cycling, get into more swimming again and rowing..........am working toward being competent in shorter distance triathlons in NZ and not coming last haha! Also am still working on a sub 50 min 10k outdoors, a sub 25 min 5k and I still want to finally complete a half marathon sub 2 hours. I have come really close when at last years mid year 'peak' to all these targets, now just want to see if I can nail them! It will be interesting to see how my physique responds over time to a higher resistance training load, much less wine/alcohol in future and staying off diet soft drinks and with keeping mostly sugarfree and of course bingefree! Will keep you posted!
More to write, but it's late so beddybyes for me :-)
Pip
Efforts include:
Sat: - 50.5k bike ride, definitely pushed it speed wise a during second half after a slightly cruisy first half ride!
Sun: - felt naughty, it rained, I only did a few pushups and plank but then it was 9.30pm, not even a structured session. Missed planned run!
Mon: - 12.5 mins rower, 2.8k or thereabouts L10 I think. Just over 6k running at 0.5 incline, 11.4 speed on treadmill. Full body challenging weights/resistance workout on machines.
Tue: - Tried to push it a lil hard on the treadmill, at 1.0 incline and 11.5, did 5 mins, was just so fatigued, so pushed speed back to 11.3 and incline down to 0.5. Struggled but just after it hit 20 mins I dropped speed back to 10.2, just made it to over 6k. Followed that up with de-puffing and stretches, then a 30 min hard core resistance workout with mate, (phew), then just 5 mins on new 'stepper' machine, - nice and hard too.
Wed: - 9.6k 'Bridges run', - 59 mins, 17 secs, - 4 mins slower than last Wednesday, was windy, and after a really busy particularly active day at work. Still happy with dedication to just get it done!
Thurs: - Treadmill run where I set incline at 0.5, then speed at 11.5 and suffered through till just after the 30 min mark, - then I dropped speed to 10.6 but pushed incline up till 6.8k were covered! Followed up with stretches, loads of water, then chest and back and shoulder resistance work, then went over to the mats/dumbells. I did 3 supersets of 30 powerlunges holding 4kg dumbells, 30 pushups, - (10 toes, 10 tricep, 10 knee), 30 bicycle twist crunches. So after the 3 sets, - 90 of each were completed so I made self do a set of 10 of each to finish off to make it 100 of each! Next was biceps, leg press and more abs/core with swiss ball.
Fri, (tomoz): - DAY OFF TRAINING!
I checked scales progress, - Day 4 was 81kg, Today, (Day 27) - 77.5. Can notice there is slightly less back flab and breasts are slightly smaller, - still much fat to remove/muscle to tone around torso lol! I have dressed like a dag these last few weeks as I have limited nice clothes that fit with my recent bit of a gain, (workout clothes, elastic waisted trackie type pants and baggy tops, (which become more fitted) and polar fleece jackets)
I have a desire to keep this up. I want to keep up the increased resistance training, (working toward better all round strength and levels plus pullups!) I also want to keep up the running, cycling, get into more swimming again and rowing..........am working toward being competent in shorter distance triathlons in NZ and not coming last haha! Also am still working on a sub 50 min 10k outdoors, a sub 25 min 5k and I still want to finally complete a half marathon sub 2 hours. I have come really close when at last years mid year 'peak' to all these targets, now just want to see if I can nail them! It will be interesting to see how my physique responds over time to a higher resistance training load, much less wine/alcohol in future and staying off diet soft drinks and with keeping mostly sugarfree and of course bingefree! Will keep you posted!
More to write, but it's late so beddybyes for me :-)
Pip
Wednesday, August 15, 2012
DAY 26/29.......straight......and.....narrow !
G'day!
Am still going strong, no booze, sugarfree, no bingeing, committed intense training, no pastry/deepfried food, no diet soft drink.........all TICK TICK TICK still! Just 3 more days till I can proudly say I reached the finish line of this self imposed 'challenge', all boxes ticked!
RANDOM THOUGHT: When I am training quite 'intensely' like at the moment, I dislike dropping off the effort! The last couple of weeks Wed arvos have been a long outdoor run day, - have done my 9.6k lap 3 weeks in a row on Wednesday after work, (oh, actually once on a Thursday as Wednesday was pouring with rain so I gymed it).
Today however was a particularly mammoth day at work, just flat tac and I got out late. The last couple of days have been intense sessions at the gym. The last thing I felt like doing was the 9.6k run, - but I'd done it the last 2 weeks, didn't want to drop my standards, (felt like going home, curling up with a wine lol!) However run it was, I did it, not a bad time but it was 4 mins slower than last Wednesdays quite pleasing time. Tomorrows training will be another gym effort, with a day off training on Friday.
I am getting much more training in than my baseline of 3x cardio, (enough for sweat up at least 30 mins a pop each) a week and 2x challenging resistance of at least 30 mins each. In future if I ever back off a bit, I'm not to go below my baseline level unless I deem circumstances really permit.
Just 6 weeks left at work this Friday. 9 weeks till I head to Thailand on Friday. Between finishing work and going to Thailand I intend to really nail some study and keep up the fitness training a bit. I have intended to recently do some revision prep for next year but I find time is ellusive! Am quite excited about finishing up at work, - have been with the company in some way and form for almost 6.5 years!
So...........the question begs: - am I planning some wine for Sunday hahaha? This challenge will be finished! To answer, I haven't made a decision on that yet. My housemate is home late in the evening such as 10pm or so, (we won't be then as we are both working early in the morning). I will hopefully train, but spend a good while making her home as spotless as I can for her return, including hopefully sweeping outside patios etc. I will remain non-committal either way regarding wine this Sunday. If I finished this challenge on a Friday or Saturday I would definitely say 'yes' or even 'yes' if there was a party on Sunday. Am non-committal but am leaning toward no wine on Sunday. I really want to not drink weeknights so I may even drag the alcohol free thing out another week!
I intend to keep up all the other stuff, - definitely no bingeing, - stay sugarfree except for rare special social occasions, keep off the diet soft drink again, refrain from pastries and deep fried foods, (except perhaps small amounts where the host has gone to great effort at rare social occasions) plus I want to be fit, (lean too) and feel I can stay committed to a decent training regime. As for wine, - I'd love to still enjoy it but want to reduce consumption to no more than a quarter than what I used to have!
Talk soon :-)
Am still going strong, no booze, sugarfree, no bingeing, committed intense training, no pastry/deepfried food, no diet soft drink.........all TICK TICK TICK still! Just 3 more days till I can proudly say I reached the finish line of this self imposed 'challenge', all boxes ticked!
RANDOM THOUGHT: When I am training quite 'intensely' like at the moment, I dislike dropping off the effort! The last couple of weeks Wed arvos have been a long outdoor run day, - have done my 9.6k lap 3 weeks in a row on Wednesday after work, (oh, actually once on a Thursday as Wednesday was pouring with rain so I gymed it).
Today however was a particularly mammoth day at work, just flat tac and I got out late. The last couple of days have been intense sessions at the gym. The last thing I felt like doing was the 9.6k run, - but I'd done it the last 2 weeks, didn't want to drop my standards, (felt like going home, curling up with a wine lol!) However run it was, I did it, not a bad time but it was 4 mins slower than last Wednesdays quite pleasing time. Tomorrows training will be another gym effort, with a day off training on Friday.
I am getting much more training in than my baseline of 3x cardio, (enough for sweat up at least 30 mins a pop each) a week and 2x challenging resistance of at least 30 mins each. In future if I ever back off a bit, I'm not to go below my baseline level unless I deem circumstances really permit.
Just 6 weeks left at work this Friday. 9 weeks till I head to Thailand on Friday. Between finishing work and going to Thailand I intend to really nail some study and keep up the fitness training a bit. I have intended to recently do some revision prep for next year but I find time is ellusive! Am quite excited about finishing up at work, - have been with the company in some way and form for almost 6.5 years!
So...........the question begs: - am I planning some wine for Sunday hahaha? This challenge will be finished! To answer, I haven't made a decision on that yet. My housemate is home late in the evening such as 10pm or so, (we won't be then as we are both working early in the morning). I will hopefully train, but spend a good while making her home as spotless as I can for her return, including hopefully sweeping outside patios etc. I will remain non-committal either way regarding wine this Sunday. If I finished this challenge on a Friday or Saturday I would definitely say 'yes' or even 'yes' if there was a party on Sunday. Am non-committal but am leaning toward no wine on Sunday. I really want to not drink weeknights so I may even drag the alcohol free thing out another week!
I intend to keep up all the other stuff, - definitely no bingeing, - stay sugarfree except for rare special social occasions, keep off the diet soft drink again, refrain from pastries and deep fried foods, (except perhaps small amounts where the host has gone to great effort at rare social occasions) plus I want to be fit, (lean too) and feel I can stay committed to a decent training regime. As for wine, - I'd love to still enjoy it but want to reduce consumption to no more than a quarter than what I used to have!
Talk soon :-)
Monday, August 13, 2012
DAY 24/29.......HOME STRAIGHT and WEIGH IN
Hello all!
Still haven't caved! Am fully on track!
Friday was a nice day off training, - I watched the Olympics and footy in evening and read a bit more on my e-book, ('Toughen Up'), written by Michael Hill Jeweller!
Saturday I had planned a ride, - rode push bike to Scarborough beach and back via Hillary's Marina. I was hoping to get away by 9am, but didn't wake up, (no alarm) till a bit after 8am! Then had brekkie, mucked around, did housework, watched Olympics and didn't get away till 10.45am.
I stopped off for lunch, (16k enroute) at Hillary's Marina. I was concious of going for a relatively healthy option, (of course not sugar, pastry or deep fried food) not too huge quantity wise or not too expensive!
I settled for a Mexican burrito which was advertised as fresh and healthy and the accompaning nutritional info didn't look too shocking. I skipped the rice which is normally served on the burrito but enjoyed it with blackbeans, beef, lettuce, fresh tomato/basil/cucumber, corn kernels, medium spicy sauce, red onion, and asked for a half serve of the grated cheese and only a 'tiny' blob of sour cream, (I made sure it was small) so I even chopped the calories slightly further. Was delicious and a new eatery I hadn't tried before. Yes, the tortillas were made of white flour as that was all they had but I'm not at the point of being extremely anal about one meal a week on average :-)
I did notice, I walked past the pubs and eateries on the Marina with people hoeing into battered fish and chips, garlic bread, meals with really fatty looking pork chops and chips, creamy sauce based pastas served with white bread, - none of it looked at all appealing at all! The colourful salads, steamed veg, steamed looking fish/seafood, small quantities of lean meat and OK, dark rye bread type foods look much more appealing. Although the glasses of beer and wine on other people's table did look good :-) After the burrito I stopped into Gloria Jeans for a small skinny flat white, (I drink coffee at work but only when out in the weekend!)
Next stop was Scarborough Beach. I parked up, actually went for another coffee, (arvo snack) and read the paper and took a few photos, then it was time for the 25k ride home going as fast as poss, the weather was coming in, (which I beat) and there were less people on the cycle paths which meant a nice fast ride! 50.5km all up according to my Garmin when I got home! Nice light healthy tea and more watching of the Olympics!
Sunday ended up a little lazy, housework, reading, (finished my e-book), watched Olympics, was 'planning' a run all day but it kept on raining, (still could of gone out I guess). Then 'planned' an aerobic/resistance session on the tiles to music, too lazy but and my book, the internet, TV etc were too enticing, then it was after 9.30pm, - I deemed it too late!
I made up for yesterday at the gym today! 5.9km run on treadmill at 0.5 incline, mega full body weights workout, then the killer rower for 12 mins, then abs.
WEIGH-IN: It fluctuated backwards and forth between 77.9 and 78.0. Will go with 78, - that means down 0.8 since last Monday and brings the total loss to 3.0kg since my first weigh in on this 29 day mission. I must look odd, I am the only one I notice to remove my sneakers before weigh in. The scales are right beside the water fountain, many around are either waiting for the scales or to fill up their bottles so they can easily look over their shoulders to see what I weigh, as I could do for other people. Can start to notice a small difference, - some emergency 'fat pants' I bought on special which fit 4 weeks ago, now hang off my bum, and are bagging around my slightly more toned thighs, that was fresh after a wash. Can also tell stomach has gone down slightly but it still needs LOTS of work. Upper body and arms are infact getting maybe just a tad more muscly than before, :-)!
I despise Mondays, - a little urge for a binge was there today, - blaming Monday and the fact I felt slightly disappointed that I didn't train yesterday but no bingeing eventuated, - urge gone. Am now confident I will complete this 29 days as I set out to do :-)
More soon on 'general life'! Pics below are from Sat just been. Sorry, no time to edit or crop pics. The marina is at Hillarys, the beach pic with me in blue top is at Scarborough, quick self portrait and took my hair out from under the helmet!
Pip :-)
Still haven't caved! Am fully on track!
Friday was a nice day off training, - I watched the Olympics and footy in evening and read a bit more on my e-book, ('Toughen Up'), written by Michael Hill Jeweller!
Saturday I had planned a ride, - rode push bike to Scarborough beach and back via Hillary's Marina. I was hoping to get away by 9am, but didn't wake up, (no alarm) till a bit after 8am! Then had brekkie, mucked around, did housework, watched Olympics and didn't get away till 10.45am.
I stopped off for lunch, (16k enroute) at Hillary's Marina. I was concious of going for a relatively healthy option, (of course not sugar, pastry or deep fried food) not too huge quantity wise or not too expensive!
I settled for a Mexican burrito which was advertised as fresh and healthy and the accompaning nutritional info didn't look too shocking. I skipped the rice which is normally served on the burrito but enjoyed it with blackbeans, beef, lettuce, fresh tomato/basil/cucumber, corn kernels, medium spicy sauce, red onion, and asked for a half serve of the grated cheese and only a 'tiny' blob of sour cream, (I made sure it was small) so I even chopped the calories slightly further. Was delicious and a new eatery I hadn't tried before. Yes, the tortillas were made of white flour as that was all they had but I'm not at the point of being extremely anal about one meal a week on average :-)
I did notice, I walked past the pubs and eateries on the Marina with people hoeing into battered fish and chips, garlic bread, meals with really fatty looking pork chops and chips, creamy sauce based pastas served with white bread, - none of it looked at all appealing at all! The colourful salads, steamed veg, steamed looking fish/seafood, small quantities of lean meat and OK, dark rye bread type foods look much more appealing. Although the glasses of beer and wine on other people's table did look good :-) After the burrito I stopped into Gloria Jeans for a small skinny flat white, (I drink coffee at work but only when out in the weekend!)
Next stop was Scarborough Beach. I parked up, actually went for another coffee, (arvo snack) and read the paper and took a few photos, then it was time for the 25k ride home going as fast as poss, the weather was coming in, (which I beat) and there were less people on the cycle paths which meant a nice fast ride! 50.5km all up according to my Garmin when I got home! Nice light healthy tea and more watching of the Olympics!
Sunday ended up a little lazy, housework, reading, (finished my e-book), watched Olympics, was 'planning' a run all day but it kept on raining, (still could of gone out I guess). Then 'planned' an aerobic/resistance session on the tiles to music, too lazy but and my book, the internet, TV etc were too enticing, then it was after 9.30pm, - I deemed it too late!
I made up for yesterday at the gym today! 5.9km run on treadmill at 0.5 incline, mega full body weights workout, then the killer rower for 12 mins, then abs.
WEIGH-IN: It fluctuated backwards and forth between 77.9 and 78.0. Will go with 78, - that means down 0.8 since last Monday and brings the total loss to 3.0kg since my first weigh in on this 29 day mission. I must look odd, I am the only one I notice to remove my sneakers before weigh in. The scales are right beside the water fountain, many around are either waiting for the scales or to fill up their bottles so they can easily look over their shoulders to see what I weigh, as I could do for other people. Can start to notice a small difference, - some emergency 'fat pants' I bought on special which fit 4 weeks ago, now hang off my bum, and are bagging around my slightly more toned thighs, that was fresh after a wash. Can also tell stomach has gone down slightly but it still needs LOTS of work. Upper body and arms are infact getting maybe just a tad more muscly than before, :-)!
I despise Mondays, - a little urge for a binge was there today, - blaming Monday and the fact I felt slightly disappointed that I didn't train yesterday but no bingeing eventuated, - urge gone. Am now confident I will complete this 29 days as I set out to do :-)
More soon on 'general life'! Pics below are from Sat just been. Sorry, no time to edit or crop pics. The marina is at Hillarys, the beach pic with me in blue top is at Scarborough, quick self portrait and took my hair out from under the helmet!
Friday, August 10, 2012
DAY 21/29...INTERESTING THOUGHTS/ALMOST HOME STRAIGHT!!!
Hello,
Well, have made it to day 21, the end of another training week, onto 'week 4' tomorrow! Still on track, still going strong, and am still impressed with my efforts in training.
Firstly I will list training efforts of the past week:
Saturday: - 10.1km run, quite a few hills to go up and down en-route! Quite a slow time today of 1 hour 7 mins, lots of hills but and getting the mental inclination to get outside between rain showers was tough! Evening I did a 20 min or so circuit of Bootcamp type training repeated twice, (some of it 3 times) on the tiles, - including ski jumps, pushups, knee ups, crunches, plank, lunges, sit against wall thing with thighs and calves at a 90 degree angle, tricep dips.
Sunday: - ended up being a naughty unplanned day off intense exercise although I got quite a bit of walking in.
Monday: 11 mins rower, (hit over 2.5k), 30 mins running on treadmill fast as poss, (just over 5.7k), 4 sets of 12 on the assisted chin up machine, - holding it in slightly different places over the sets. Also targeted back pulley machine, and about 3 other weights machines, (can't remember exactly) plus ab work. I did rower first up, then weights, then treadmill, then abs.
Tuesday: Started off with 30 mins treadmill as fast as poss, (think I did 5.78k) before cooldown. Then 1/2 hour training session with mate including circuit of stair runs, push ups, squatting then throwing medicine ball against wall on way up, lunges. Then headed off to work shoulders and triceps. Then visited the leg press for a few weeks, then abs.
Wednesday: 'Bridges' outdoor run. The route has changed slightly as alterations are being made to footpath. My Garmin measured my run at 9.37km, I completed it in 55 mins, 12 sec. There are a couple of lots of stairs to go up and down enroute to make it interesting but otherwise it's rather flat! That's my quickest time for that run in a couple of months, was pleased to get first 5k done in 28:47. Not fantastic by any means but not bad for just under 80kg. I'm still working an outdoor sub 25 min 5k as something to cross off the 'to do' list, think I have come close when at my fitness peaks but haven't quite crossed it off!
Thursday: Tired, big day at work, REALLY couldn't be bothered with visiting the gym LOL! But started off with 12 mins on rower, lvl 10, about 2.75k I think. I did get 'into' the session. Then tricep dip machine, leg extension, leg curl, stretching, abs, then another 30 min blast on treadmill. Hit 5.68km, was struggling a bit and as I made it to the gym I didn't increase speed for last 2 mins to point of almost puking lol! So prob hit a 9/10 effort instead of a 10/10. Happy with that though!
Wow: about 36.5km running clocked up for the week :-) 5.2k on rower, all at pretty intense speeds! Busy active work week too, on go, always take stairs instead of lifts/escalators and there are lots of stairs in my day!
I will give up blogging my training soon, - just finding it interesting during this challenge.
As for all else:
No bingeing = tick! Relatively easy, most challenging part described in last post after lunch with my mate and also the first couple of days of this challenge.
No diet or normal softdrinks = tick! Sometimes I feel a bit like a coke zero, nothing too major and haven't relented!
Sugarfree = tick! Am not really missing or craving sugar at all. If they do their 'coffee' muffin at work, resisting that is a bit of a challenge but nothing overly major.
Alcohol Free = tick! By FAR the toughest challenge, will explain next paragraph!
Deep Fried Food/Pastry Free = tick! There was the bit of pie I had last Sunday as I was invited to a friends for lunch and she served pie with pastry. I am fine with that though so this gets a tick, the above were more of a priority to abstain from than pastry.
Awww yeah alcohol/wine in particular! I haven't relented! But I do miss it! In reality ideally I would prefer not to give it up for good, (as I love it) but I was unhappy about how much I was drinking. If I'm 'aceing' it in training somewhat and eating 'cleaner', the thing that gave was 'wine' and it's consumption went up. It's a beaut sunny Friday arvo here in Perth today, I have completed what I feel was a productive tough week. I am lucky to be able to train, I have lots to be grateful for, although tired from early mornings, being busy, training hard, I am in a relatively good mood. For some reason I am hankering to cap it off with a few relaxing wines, (pleasure/enjoyment). I can't decide if I want sauvignon blanc, or dry sparkling so the temptation is to get a bottle of both, (good specials are on including bottles of my fav wines) have a glass of each, (maybe just slightly more), and drink it over dinner, while watching the footy and the Olympics on TV tonight! What is left over from tonight would be there for tomorrow! I can do without it, but just would really enjoy it. In all honesty I feel like wine every evening, (am embarrassed to admit I could easily drink it 24/7 haha). But I feel like it most on a Friday and Saturday, maybe followed up by a Sunday.
'Thoughts', (perhaps somewhat 'lower brain' thoughts) have circulated such as 'I wish I announced this as a 20 day instead of 29 day challenge'!, (it would be completed now). 'You have been so focussed/you don't want to give wine up for good/ just decrease intake so.....have some and don't tell anyone'.
BUT, - I am still reading Michael Hill's book, 'Toughen Up', he and all inspirational people talk about 'not being a quitter'. 'Follow through on what you say you are going to do' la-de-da'! So if I caved into a drink before the 29 days were up, particularly for no other reason other than me wanting one I would feel some disappointment, then would feel re-affirmed that I don't follow through on what I say I will etc.
WHY DID I CHOOSE 29 DAYS AGAIN?
I did Febfast this year, (a month off the booze, joined by a big fundraising group worldwide). It was a leap year this year so Feb was 29 days. I completed it successfully, - but substituted alcohol enjoyment for coke zero/sugar/cheese/binge urges. I could string a few 'on track' days together with no other baddies except perhaps coke zero, but then had an unfocussed bingey week or two, repeat! Think I weighed very similar at the start of Feb to what I was at the end. The idea of this challenge was to practice ideal habits all round for 29 days, not substitute one less desirable for another and do it for the whole 29 days.
After the 29 days I plan to stay binge free, committed to training. I intend to keep up similar sugarfree standards I currently have in place, (so indulgence is only very occasionally in small/moderate portions). I intend to stick to an alcohol 'budget' of sorts.
So there has it! Another note was I jumped on scales at gym yesterday when I should not have. No change since Monday. Just down 2.2kg in 20 days. Not terribly bad or anything, but when younger, and with the amount of effort I'm putting in I would have smashed off a significant amount more. I'm looking forward to leaning down now ;-)
Sorry this dragged on a bit, - will talk soon!
Pip :-)
Well, have made it to day 21, the end of another training week, onto 'week 4' tomorrow! Still on track, still going strong, and am still impressed with my efforts in training.
Firstly I will list training efforts of the past week:
Saturday: - 10.1km run, quite a few hills to go up and down en-route! Quite a slow time today of 1 hour 7 mins, lots of hills but and getting the mental inclination to get outside between rain showers was tough! Evening I did a 20 min or so circuit of Bootcamp type training repeated twice, (some of it 3 times) on the tiles, - including ski jumps, pushups, knee ups, crunches, plank, lunges, sit against wall thing with thighs and calves at a 90 degree angle, tricep dips.
Sunday: - ended up being a naughty unplanned day off intense exercise although I got quite a bit of walking in.
Monday: 11 mins rower, (hit over 2.5k), 30 mins running on treadmill fast as poss, (just over 5.7k), 4 sets of 12 on the assisted chin up machine, - holding it in slightly different places over the sets. Also targeted back pulley machine, and about 3 other weights machines, (can't remember exactly) plus ab work. I did rower first up, then weights, then treadmill, then abs.
Tuesday: Started off with 30 mins treadmill as fast as poss, (think I did 5.78k) before cooldown. Then 1/2 hour training session with mate including circuit of stair runs, push ups, squatting then throwing medicine ball against wall on way up, lunges. Then headed off to work shoulders and triceps. Then visited the leg press for a few weeks, then abs.
Wednesday: 'Bridges' outdoor run. The route has changed slightly as alterations are being made to footpath. My Garmin measured my run at 9.37km, I completed it in 55 mins, 12 sec. There are a couple of lots of stairs to go up and down enroute to make it interesting but otherwise it's rather flat! That's my quickest time for that run in a couple of months, was pleased to get first 5k done in 28:47. Not fantastic by any means but not bad for just under 80kg. I'm still working an outdoor sub 25 min 5k as something to cross off the 'to do' list, think I have come close when at my fitness peaks but haven't quite crossed it off!
Thursday: Tired, big day at work, REALLY couldn't be bothered with visiting the gym LOL! But started off with 12 mins on rower, lvl 10, about 2.75k I think. I did get 'into' the session. Then tricep dip machine, leg extension, leg curl, stretching, abs, then another 30 min blast on treadmill. Hit 5.68km, was struggling a bit and as I made it to the gym I didn't increase speed for last 2 mins to point of almost puking lol! So prob hit a 9/10 effort instead of a 10/10. Happy with that though!
Wow: about 36.5km running clocked up for the week :-) 5.2k on rower, all at pretty intense speeds! Busy active work week too, on go, always take stairs instead of lifts/escalators and there are lots of stairs in my day!
I will give up blogging my training soon, - just finding it interesting during this challenge.
As for all else:
No bingeing = tick! Relatively easy, most challenging part described in last post after lunch with my mate and also the first couple of days of this challenge.
No diet or normal softdrinks = tick! Sometimes I feel a bit like a coke zero, nothing too major and haven't relented!
Sugarfree = tick! Am not really missing or craving sugar at all. If they do their 'coffee' muffin at work, resisting that is a bit of a challenge but nothing overly major.
Alcohol Free = tick! By FAR the toughest challenge, will explain next paragraph!
Deep Fried Food/Pastry Free = tick! There was the bit of pie I had last Sunday as I was invited to a friends for lunch and she served pie with pastry. I am fine with that though so this gets a tick, the above were more of a priority to abstain from than pastry.
Awww yeah alcohol/wine in particular! I haven't relented! But I do miss it! In reality ideally I would prefer not to give it up for good, (as I love it) but I was unhappy about how much I was drinking. If I'm 'aceing' it in training somewhat and eating 'cleaner', the thing that gave was 'wine' and it's consumption went up. It's a beaut sunny Friday arvo here in Perth today, I have completed what I feel was a productive tough week. I am lucky to be able to train, I have lots to be grateful for, although tired from early mornings, being busy, training hard, I am in a relatively good mood. For some reason I am hankering to cap it off with a few relaxing wines, (pleasure/enjoyment). I can't decide if I want sauvignon blanc, or dry sparkling so the temptation is to get a bottle of both, (good specials are on including bottles of my fav wines) have a glass of each, (maybe just slightly more), and drink it over dinner, while watching the footy and the Olympics on TV tonight! What is left over from tonight would be there for tomorrow! I can do without it, but just would really enjoy it. In all honesty I feel like wine every evening, (am embarrassed to admit I could easily drink it 24/7 haha). But I feel like it most on a Friday and Saturday, maybe followed up by a Sunday.
'Thoughts', (perhaps somewhat 'lower brain' thoughts) have circulated such as 'I wish I announced this as a 20 day instead of 29 day challenge'!, (it would be completed now). 'You have been so focussed/you don't want to give wine up for good/ just decrease intake so.....have some and don't tell anyone'.
BUT, - I am still reading Michael Hill's book, 'Toughen Up', he and all inspirational people talk about 'not being a quitter'. 'Follow through on what you say you are going to do' la-de-da'! So if I caved into a drink before the 29 days were up, particularly for no other reason other than me wanting one I would feel some disappointment, then would feel re-affirmed that I don't follow through on what I say I will etc.
WHY DID I CHOOSE 29 DAYS AGAIN?
I did Febfast this year, (a month off the booze, joined by a big fundraising group worldwide). It was a leap year this year so Feb was 29 days. I completed it successfully, - but substituted alcohol enjoyment for coke zero/sugar/cheese/binge urges. I could string a few 'on track' days together with no other baddies except perhaps coke zero, but then had an unfocussed bingey week or two, repeat! Think I weighed very similar at the start of Feb to what I was at the end. The idea of this challenge was to practice ideal habits all round for 29 days, not substitute one less desirable for another and do it for the whole 29 days.
After the 29 days I plan to stay binge free, committed to training. I intend to keep up similar sugarfree standards I currently have in place, (so indulgence is only very occasionally in small/moderate portions). I intend to stick to an alcohol 'budget' of sorts.
So there has it! Another note was I jumped on scales at gym yesterday when I should not have. No change since Monday. Just down 2.2kg in 20 days. Not terribly bad or anything, but when younger, and with the amount of effort I'm putting in I would have smashed off a significant amount more. I'm looking forward to leaning down now ;-)
Sorry this dragged on a bit, - will talk soon!
Pip :-)
Tuesday, August 7, 2012
DAY 18/29..........
G'day!
Well, I am now well over the half-way mark with this which is encouraging.
My only self perceived 'glitch' (which I'm not at all worried about) so far is the bit of pastry I ate at Sunday lunch with a friend I caught up with. I had notified her in advance I was booze-free and sugar-free for this 29 days, (so she didn't buy wine or make cake/dessert for us)! She then sent me a text asking if there was anything else I didn't eat, I sent one back saying everything else if fine.........then a thought hit me which was I'm not supposed to be eating deep fried food or pastry either! But I thought it was too fussy to send her a text stating that, as it isn't often I catch up with her and it's not like I'm in a figure comp in a few short weeks or allergic to stuff or fussy by nature. She made a big meal for us for lunch, - nice homemade tomato soup with a freshly baked bread roll, then a chicken pie with a pastry case/a creamy sauce, potato salad, pasta salad and some garden salad. I had a smaller spoon of the pasta and potato one and more of the garden salad. Of course that is more lunch/some different type of food than I am used to now, I didn't train that day, the thought passed me by that I 'shouldn't eat tea' to compensate for the bigger lunch but I also had an urge for a binge, - the first urge for binge food this challenge! I didn't binge, (although I tried to ignore it, the urge hung around a few hours). I just told myself the urge would eventually leave, which it did and I settled for a normal but light tea by my standards, good to see my mate but, she is lovely.
I had Friday off training, flogged myself with a 10.1k hilly run Sat arvo, then a army styled half hour workout on the tiles in the evening haha while watching the Olympics. Sunday morning I had a crazy idea I'd get a 50k ride in before 11.30am, - that being ride to Scarborough, treat self with a skinny flat white, then bike home! But I got to bed too late on Sat, weather looked dodgy and I found myself busy with other stuff! It's on the agenda for this coming weekend though! Yesterday I FLOGGED it at the gym. I started on the rower, pushed myself as hard as poss for 11 mins, at the 10 min mark I see I had done 2.340km, - new PB at level 10. Next it was the assisted pullup machine, a few others, where I really gave it my all, then I headed to the treadmill for the fastest run I could do in 30 mins, - 5.68k yesterday before cooldown. Then it was time to torture my abs.
I had my weigh in before my workout yesterday. 78.8 it was. 1.4 down on last week and 2.2 in 2 weeks. Happy with that, - but a few years ago with my efforts of late I would prob have shed 4-5kg in that same timeframe lol! When I say happy, I mean I really should not have gained this flab in the first place! Am noticing I am progressing a bit with the weights, I have been more disciplined with resistance work than in the past, - maybe I'm imagining things but think I can see a lil more definition around the shoulder area and maybe can feel it. I would be interested to know what my lean mass is, - last time I got it checked on a DEXA scan maybe 3 - 4 years ago it was only 46.3kg,. I would like to think I am increasing it a bit instead of letting it decrease with age. However I have been told earlier this year I appeared somewhat toned and muscular., - hmmmm.
Still finding it a bit of a fight not to indulge in a wine, - particularly Friday and Saturdays, - but am pleased to have made it this far, - so I have to until the end!
Loving watching the Olympics, what dedicated talented people!
Gym time now, - so will talk again soon!
Pip :-)
Well, I am now well over the half-way mark with this which is encouraging.
My only self perceived 'glitch' (which I'm not at all worried about) so far is the bit of pastry I ate at Sunday lunch with a friend I caught up with. I had notified her in advance I was booze-free and sugar-free for this 29 days, (so she didn't buy wine or make cake/dessert for us)! She then sent me a text asking if there was anything else I didn't eat, I sent one back saying everything else if fine.........then a thought hit me which was I'm not supposed to be eating deep fried food or pastry either! But I thought it was too fussy to send her a text stating that, as it isn't often I catch up with her and it's not like I'm in a figure comp in a few short weeks or allergic to stuff or fussy by nature. She made a big meal for us for lunch, - nice homemade tomato soup with a freshly baked bread roll, then a chicken pie with a pastry case/a creamy sauce, potato salad, pasta salad and some garden salad. I had a smaller spoon of the pasta and potato one and more of the garden salad. Of course that is more lunch/some different type of food than I am used to now, I didn't train that day, the thought passed me by that I 'shouldn't eat tea' to compensate for the bigger lunch but I also had an urge for a binge, - the first urge for binge food this challenge! I didn't binge, (although I tried to ignore it, the urge hung around a few hours). I just told myself the urge would eventually leave, which it did and I settled for a normal but light tea by my standards, good to see my mate but, she is lovely.
I had Friday off training, flogged myself with a 10.1k hilly run Sat arvo, then a army styled half hour workout on the tiles in the evening haha while watching the Olympics. Sunday morning I had a crazy idea I'd get a 50k ride in before 11.30am, - that being ride to Scarborough, treat self with a skinny flat white, then bike home! But I got to bed too late on Sat, weather looked dodgy and I found myself busy with other stuff! It's on the agenda for this coming weekend though! Yesterday I FLOGGED it at the gym. I started on the rower, pushed myself as hard as poss for 11 mins, at the 10 min mark I see I had done 2.340km, - new PB at level 10. Next it was the assisted pullup machine, a few others, where I really gave it my all, then I headed to the treadmill for the fastest run I could do in 30 mins, - 5.68k yesterday before cooldown. Then it was time to torture my abs.
I had my weigh in before my workout yesterday. 78.8 it was. 1.4 down on last week and 2.2 in 2 weeks. Happy with that, - but a few years ago with my efforts of late I would prob have shed 4-5kg in that same timeframe lol! When I say happy, I mean I really should not have gained this flab in the first place! Am noticing I am progressing a bit with the weights, I have been more disciplined with resistance work than in the past, - maybe I'm imagining things but think I can see a lil more definition around the shoulder area and maybe can feel it. I would be interested to know what my lean mass is, - last time I got it checked on a DEXA scan maybe 3 - 4 years ago it was only 46.3kg,. I would like to think I am increasing it a bit instead of letting it decrease with age. However I have been told earlier this year I appeared somewhat toned and muscular., - hmmmm.
Still finding it a bit of a fight not to indulge in a wine, - particularly Friday and Saturdays, - but am pleased to have made it this far, - so I have to until the end!
Loving watching the Olympics, what dedicated talented people!
Gym time now, - so will talk again soon!
Pip :-)
Thursday, August 2, 2012
DAY 13/29.........beyond.......
Howdy,
Just a quickkie, still here, still on track with everything perfectly so far this challenge.
My training week starts on a Saturday, and so far this training week, (since last Sat) I have clocked up:
* 31km of running over 4 runs.
* 40km bike riding, (last Sat)
* Rower just over 10 mins, 30 secs, (2.4km) L10
* Lots of resistance work including many pushups, (starting on toes till I can do no more, then lowering to knees), plank, lunges, walking lunges, weighted lunges, assisted chin ups, leg press, leg curl with different moves on it, tricep dips, shoulder press, ab things, back pulley machine, flexibility work and stretching. Also jogging on spot, ski jumps and similar have been added to my floor circuit I sometimes do when wanting to warm up instead of turning on the heater lol!
Still enjoying sugarfree. Still missing the wine/beer lol but haven't relented. Day off training tomorrow, (did 9.3km new outdoor run today). Will get some reading done, it's been a busy week. As for reading, I started 50 Shades of Grey, am up to Chapter 6, but can never really stay interested in fiction although I mean to carry on with it. I also downloaded 'Toughen Up', a book written by Micheal Hill Jeweller about the makings of his business, - and I'm finding that MUCH more interesting than 50 Shades of Grey! Am liking my Kindle e-reader for that!
Am looking forward to watching more Olympics this weekend! Bring on the Athletics, marathon and triathlon! May be catching up with a friend on Sunday, she suggested meeting at my favourite bar for a 'drink' on Sunday arvo! I look forward to catching up with her, the idea of a 'drink' is very appealing. I keep telling myself, - 'I'm not meaning to give up drinking for good, I can bike there, have one or two socially with her, then bike home', and that is how I intend to want it to be like in future. However often, a drink or two when out, make me more in the mood to feel like carrying on when home. Of course I could have a soda water or a water, (not soft drink or diet soft drink or any juice with added sugar). Or I could suggest we go for a coffee somewhere, she will be driving I think, and I don't think she is a big drinker, she just has one occasionally. I will let you know the outcome, not giving into a wine is still a daily challenge! Initially I DID tell myself 29 days, - have nearly done 13.
Really look forward to seeing more fitness, strength , speed gains and fatloss! This new fat roll around my midsection is annoying me lol! Daily incidental activity is still lots! Can't believe my time in Aussie is coming to a close, I do want to go on holiday leaner and fitter plus arrive in NZ the same way!
Talk soon!
Just a quickkie, still here, still on track with everything perfectly so far this challenge.
My training week starts on a Saturday, and so far this training week, (since last Sat) I have clocked up:
* 31km of running over 4 runs.
* 40km bike riding, (last Sat)
* Rower just over 10 mins, 30 secs, (2.4km) L10
* Lots of resistance work including many pushups, (starting on toes till I can do no more, then lowering to knees), plank, lunges, walking lunges, weighted lunges, assisted chin ups, leg press, leg curl with different moves on it, tricep dips, shoulder press, ab things, back pulley machine, flexibility work and stretching. Also jogging on spot, ski jumps and similar have been added to my floor circuit I sometimes do when wanting to warm up instead of turning on the heater lol!
Still enjoying sugarfree. Still missing the wine/beer lol but haven't relented. Day off training tomorrow, (did 9.3km new outdoor run today). Will get some reading done, it's been a busy week. As for reading, I started 50 Shades of Grey, am up to Chapter 6, but can never really stay interested in fiction although I mean to carry on with it. I also downloaded 'Toughen Up', a book written by Micheal Hill Jeweller about the makings of his business, - and I'm finding that MUCH more interesting than 50 Shades of Grey! Am liking my Kindle e-reader for that!
Am looking forward to watching more Olympics this weekend! Bring on the Athletics, marathon and triathlon! May be catching up with a friend on Sunday, she suggested meeting at my favourite bar for a 'drink' on Sunday arvo! I look forward to catching up with her, the idea of a 'drink' is very appealing. I keep telling myself, - 'I'm not meaning to give up drinking for good, I can bike there, have one or two socially with her, then bike home', and that is how I intend to want it to be like in future. However often, a drink or two when out, make me more in the mood to feel like carrying on when home. Of course I could have a soda water or a water, (not soft drink or diet soft drink or any juice with added sugar). Or I could suggest we go for a coffee somewhere, she will be driving I think, and I don't think she is a big drinker, she just has one occasionally. I will let you know the outcome, not giving into a wine is still a daily challenge! Initially I DID tell myself 29 days, - have nearly done 13.
Really look forward to seeing more fitness, strength , speed gains and fatloss! This new fat roll around my midsection is annoying me lol! Daily incidental activity is still lots! Can't believe my time in Aussie is coming to a close, I do want to go on holiday leaner and fitter plus arrive in NZ the same way!
Talk soon!
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