Saturday, January 31, 2009
Friday, January 30, 2009
Hill Session on Treadmill
This morning's gym session I did the normal mix of weights and cardio work that I have as part of my plan. Although I am still using slightly reduced weights until a couple of weeks back at the gym.
For the cardio the main item I did was a 10 minute hill session on the treadmill. After a few minutes warm up I regularly increased the incline which I reached the max of 15% incline the machine was fairly high up at that point. The problem was when coming down at the same incline rate as my legs were fatigued but there was still an incline.
I may do that treadmill routine again but not up to that incline but at a faster pace.
For the cardio the main item I did was a 10 minute hill session on the treadmill. After a few minutes warm up I regularly increased the incline which I reached the max of 15% incline the machine was fairly high up at that point. The problem was when coming down at the same incline rate as my legs were fatigued but there was still an incline.
I may do that treadmill routine again but not up to that incline but at a faster pace.
Thursday, January 29, 2009
Weekly Weigh-in
This week I lost 1 lb (0.5 Kg) and my % body fat increased by 0.5%.
Mainly due to the two longer runs this week.
Mainly due to the two longer runs this week.
Wednesday, January 28, 2009
Long Run
Tonight I did a 16 mile (25.7 km) long run. This is the longest run I have done for over a month.
The run was in two parts with only a very brief gap just enough time to get another sports drink and gel.
The first part was a 10 mile (16 km) run at a slower pace and using the 5 minutes of running and then 1 minute of walking. This was fine and I was able to get past the sections with no street lights as it was getting dark but there was enough cars going past to light up the footpath (plus ditch to my right) as they went pass. I took an isotonic sports drink and two gels with me which was ok but I felt I did not get my nutrition right in the afternoon as I felt a bit hungry when I started. This run was based on a 8 mile route adding a few more loops in the town area which seemed ok.
The second part was 6 miles (9.7 km) with the running club. However for the first 2 miles we were going over 2 minutes quicker per mile than I was previously doing. This pace started to take affect when we got to the first incline of this section from then on wards I walked up most of each incline and took the pace down to an even slower pace than on the first part.
After reviewing the course choice I had made for the first section there was 7 noticable incline sections in the 10 miles plus another 2 in the second section. So no wonder my legs were aching.
It was a good training session although the pace was slow the amount of time on my feet was good. I should have kept with the same run/walk method all the way and at the same pace but was a good session to test running when my muscles are fatigued.
The run was in two parts with only a very brief gap just enough time to get another sports drink and gel.
The first part was a 10 mile (16 km) run at a slower pace and using the 5 minutes of running and then 1 minute of walking. This was fine and I was able to get past the sections with no street lights as it was getting dark but there was enough cars going past to light up the footpath (plus ditch to my right) as they went pass. I took an isotonic sports drink and two gels with me which was ok but I felt I did not get my nutrition right in the afternoon as I felt a bit hungry when I started. This run was based on a 8 mile route adding a few more loops in the town area which seemed ok.
The second part was 6 miles (9.7 km) with the running club. However for the first 2 miles we were going over 2 minutes quicker per mile than I was previously doing. This pace started to take affect when we got to the first incline of this section from then on wards I walked up most of each incline and took the pace down to an even slower pace than on the first part.
After reviewing the course choice I had made for the first section there was 7 noticable incline sections in the 10 miles plus another 2 in the second section. So no wonder my legs were aching.
It was a good training session although the pace was slow the amount of time on my feet was good. I should have kept with the same run/walk method all the way and at the same pace but was a good session to test running when my muscles are fatigued.
Tuesday, January 27, 2009
Tempo Run
Monday night I did a 4.5 mile (7.2 km) tempo run which was faster than planned place. It ended up over 1 minute/mile quicker than recently on the same route.
As I got there a few minutes after everybody had left (due to work and traffic) I went off at a faster pace than normal and thought I would see how far I could maintain it. I did slow down slightly in certain places (inclines) but my heart rate felt high (not really high), I did not have my HRM on me to record this or my pace. Although I felt good running and maintained it to the end and got back before a few of the other runners.
As I got there a few minutes after everybody had left (due to work and traffic) I went off at a faster pace than normal and thought I would see how far I could maintain it. I did slow down slightly in certain places (inclines) but my heart rate felt high (not really high), I did not have my HRM on me to record this or my pace. Although I felt good running and maintained it to the end and got back before a few of the other runners.
Thursday, January 22, 2009
Pirate Weight Loss 2009
I am also taking part in the pirate weight loss 2009. There are about 25 other pirates who have set the starting weight, aim and current progress. This weight loss is just based online with a far amount of banter.
If you gain your put on the naughty step. So this week I am currently the only person on the naughty step. :-(
If you gain your put on the naughty step. So this week I am currently the only person on the naughty step. :-(
Weekly Weigh-in
This week I have gained 1/2 lb (0.2 Kg) with my % body fat remaining the same.
I was a bit surpised by this I have increased my training but I did have some more party type food at the start of this week. The training was not endurance based so it did not burn much extra calories, that is going to change this weekend with a long run and possibly another long run midweek.
I was a bit surpised by this I have increased my training but I did have some more party type food at the start of this week. The training was not endurance based so it did not burn much extra calories, that is going to change this weekend with a long run and possibly another long run midweek.
Tuesday, January 20, 2009
Back to the Gym
This weekend I went back to the gym for the first time in 9 weeks!!!
The fact that they had made some alterations to gym since I was last there. Some more cardio and resistance machines where they had moved the floor exercises to another studio. In addition they had god some better tv's and now have sky sports channels which allowed me to watch part of a premiership game while I was on the cardio machines.
I will be going back more frequently however my legs muscles are still a bit sore from the session even tough I deliberately went for lighter weights.
The fact that they had made some alterations to gym since I was last there. Some more cardio and resistance machines where they had moved the floor exercises to another studio. In addition they had god some better tv's and now have sky sports channels which allowed me to watch part of a premiership game while I was on the cardio machines.
I will be going back more frequently however my legs muscles are still a bit sore from the session even tough I deliberately went for lighter weights.
Last Weeks Refereeing
Last week I got called up by the local county FA to be an assistant on a Conference South Youth game at the local club which has its own grandstand and club house. It was a good speedwork session although it did confuse me a bit as we where running the reverse diagonals.
The next evening I went to the south area of the county to take part in the referee fitness training, as they are trying to start training up north of the county which I may be a fitness team leader. It was a tougher session as it was just short sprints on a muddy/slippery field. I thought the session was good possible a bit shorter than expected but this could have been to different fitness abilities that were there. The session ended with a quick game of two touch football which I thought was a good way to end the session.
The next evening I went to the south area of the county to take part in the referee fitness training, as they are trying to start training up north of the county which I may be a fitness team leader. It was a tougher session as it was just short sprints on a muddy/slippery field. I thought the session was good possible a bit shorter than expected but this could have been to different fitness abilities that were there. The session ended with a quick game of two touch football which I thought was a good way to end the session.
Monday, January 12, 2009
Back in Training
I am now back in training after nearly 3 weeks off during the Christmas and New year period. As tonight I did a swim session followed by a run.
The swim was 30 minute session alternating between with and without pull bouy. As it was my first session back instead of a 50:50 ratio I used a 2:3 ratio in favour of the pull bouy as I had a run to do afterwards. I felt fine in the swim and my technique was back to normal.
The run was a 4.5 mile (7 Km) loop in some light drizzle. It was nice to be out running again although half way round my somach muscles were starting to feel a bit sore perhaps the double session on my first day back in training was not such a great idea. I made it back round non stop which was my target today the time was not that great but at least it is a start.
The swim was 30 minute session alternating between with and without pull bouy. As it was my first session back instead of a 50:50 ratio I used a 2:3 ratio in favour of the pull bouy as I had a run to do afterwards. I felt fine in the swim and my technique was back to normal.
The run was a 4.5 mile (7 Km) loop in some light drizzle. It was nice to be out running again although half way round my somach muscles were starting to feel a bit sore perhaps the double session on my first day back in training was not such a great idea. I made it back round non stop which was my target today the time was not that great but at least it is a start.
Thursday, January 08, 2009
Weigh-in Over Christmas and New year
Over the last 3 weeks since I last weighed which included Christmas and new year celebrations my weight only increased by 1/2 lb (0.25 Kg). However my % body fat increased by 1.5% and my waist increased by 2.5 cm (1 inch). I knew the waist as my trousers had got tight.
With the lack of exercise during this period I had not eaten more than I used but it was the wrong type of food. This seemed by replacing some of my muscle with fat.
This week I will be start exercising again after a couple of weeks off training.
With the lack of exercise during this period I had not eaten more than I used but it was the wrong type of food. This seemed by replacing some of my muscle with fat.
This week I will be start exercising again after a couple of weeks off training.
Christmas Sea Swim
On Christmas Day morning (10:30am) I went for a charity swim at Lowestoft in the freezing North Sea.
There was quite a lot of spectators on the promenade before the swim, all nicely wrapped up and warm.
There was even a RNLI lifeboat there with lots of lifeguards aboard.
Event the lifeguards on the beach were wrapped up in lots of layers. The run down the beach my feet were already cold, as the sand was the coldest I have been on a beach barefooted.
Afterwards I was glad to get dry and warm quickly. I was glad I kept the father Christmas hat on during the swim although I would have preferred to wear my wet suit and a couple of swim caps but that would not have been in the spirit of the swim.
There was quite a lot of spectators on the promenade before the swim, all nicely wrapped up and warm.
There was even a RNLI lifeboat there with lots of lifeguards aboard.
Event the lifeguards on the beach were wrapped up in lots of layers. The run down the beach my feet were already cold, as the sand was the coldest I have been on a beach barefooted.
Afterwards I was glad to get dry and warm quickly. I was glad I kept the father Christmas hat on during the swim although I would have preferred to wear my wet suit and a couple of swim caps but that would not have been in the spirit of the swim.
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