So this was my first weekend on the full training plan. I was meant to do a full set of core exercises on Saturday but only remembered around 4.30pm - just before we were going out. So I had to do it on Sunday morning but it worked out fine. Had full motivation to do it, even though we were rushing about trying to get out for the day.
Had a glass of wine and a couple of small whiskys on Friday night and two pints on Saturday night. I think I can live with that! My biggest issue was that I was up until 2am on Saturday night and I felt starving. It is the first time since starting the diet that I have been tempted by food outside of the normal routine. Alcohol - even in small amounts - definitely affects this too. Over the next 3 months I am going to have to really watch myself when having a drink…
Looking forward to starting my upper body training in the morning.
I’m now on day 5 - didn’t blog yesterday as time just ran away with me.
Yesterday (Thursday) my legs were still really heavy and tight from Monday. I learnt a new phrase for this pain - DOMS or Delayed Onset Muscle Soreness - Check it out on wikipedia (http://en.wikipedia.org/wiki/Delayed_onset_muscle_soreness).
I went for a good walk with th dog last night (25 minutes of fast walking) and my legs really eased off. I was still a bit heavy getting up at 5.50am today and wasn’t sure how my leg training was going to go today. But once I started it all went pretty well - I felt full of energy. The only exercise that was a bit too tender was single leg lunges (with 1 foot on a step and another foot well stretched out in front of you, doing 8 lunges on each leg holding a set of dumbells).
I’ve also been given a whole set of ab/core exercises for Saturday (as I shouldn’t be running the day after leg training).
All in all I’m feeling really happy and well motivated. Even managed to side step a pizza night out tomorrow (I’m going to the pub after the pizza - but I am driving so won’t be getting too pissed up).
Cheers, Mark
I hate the word boxercise - it sounds a bit wussy, a bit like aquarobics etc.
Well I can tell you now that this morning’s session was anything but wussy. Quick 1 mile run to start - gets my legs warmed up (which were still tight and sore from Monday’s workout).
I was nervous that there was going to be a lot of leg work as part of the ‘ducking and diving’ but it wasn’t too bad. Total focus on shoulders and core. It was great - took out all my frustrations on the punch pads. There were 12 sets of workouts to do in around 40 minutes, eg, 1 minute of straight punches, 30 seconds of press ups, 30 seconds of crunches = 1 set.
During the workout I didn’t feel my legs hurting at all - because my shoulders were now bloody killing me. It is amazing how your body can only focus on one area of pain at a time. However, now (mid afternoon) the pain has moved back from my shoulders into my legs again.
I am feeling really good right now - despite the pain - I can honestly feel the benefit. It is hard to put my finger on exactly what it is but I just feel better in my skin. I think the diet has a big part to play - maybe the lack of caffeine and chocolate.
Looking forward to Friday’s workout - back to the legs again. Hopefully I’ll be able to bend down and tie my shoelaces by then (because I can’t at the moment!).
Cheers, M
Day 2:
- 6.20am - woke up to take the dog out for an hour.
- 6.22am - went back to bed as it was pissing it down and blowing a gale. I’ll do it tonight instead.
- 7.00am - got up - just - my legs are as stiff as anything. Not agony, just really stiff and heavy from yesterday’s leg workout.
Sticking just fine to my diet of porridge/banana/smoothie for breakfast, chicken salad for lunch, natural yoghurt and nuts mid afternoon and fish/chicken with vegetables at night. I feel totally full and don’t feel like munching chocolate. Let’s see how long that lasts 
I’m not going to start on the chocolate but I am expecting to have cravings for it soon.
Another workout at 6.30am tomorrow - let’s hope my legs can keep me upright!
Day 1:
- Wake at 5.50am (after sleeping at 11.20pm - 6.5 hours sleep).
- Porridge - instant - in the microwave at 5.55. Eaten with a small banana by 6am.
- Walk around and try to get my muscles moving.
- 6.20 - Scott arrives and sets the gear up.
- 6.25 - Scott weighs me (92.4KG).
- 6.30 - out for a quick run around the block to get the muscles going.
- Back inside for load of sets of leg strengthing exercises designed to make me a stronger, faster runner.
- 7.20 - back out for a jog/walk around the block.
- 7.30 - finish stretches and handover the big cheque (£300 for month 1)
My legs are pretty heavy and tired - god only knows how they are going to feel tomorrow. The plan is to work the legs twice this week and it is a long time since I’ve done anything like this. It takes a while to get going but it feels really good. I was amazed that I could actually do running and weight training early in the morning. A big part was having to get up because
a) you’ve paid for it, and
b) you have someone knocking on your door.
The diet is going really well too - I do not feel hungry in the slightest.
Day 1 - tough but a great start
Right. So I haven’t been blogging for a few weeks - this has been down to a lack of focus and a lack of consistency - pretty much sums up my last month’s running!
Anyway - I met with my new personal trainer (Scott) nearly two weeks ago. We talked through what I wanted out of training and set somes goals and some tasks. We agreed that we would have a tough regime for 3 months and then see where we are. So I can confidently say that by the end of June, barring injury or death, I will be in much better shape than I am now. I’ll post a before and after photo like the kind you see in Men’s Health and see what a difference it has made.
Scott gave me a sheet to record my food diary for 4 days and my sleep diary. I’ll discuss these in more detail over the next few days. We then met 5 days ago to discuss the diaries and made a plan based around them.
The Goal: lose weight, tone up and be fit for running a half marathon.
The Timescale: 3 months (April-June)
The Diet: The diet is really critical and I’ll go into more detail soon, but the basic idea is high protein and low/zero carb after lunch).
The Tasks: Mon/Wed/Fri - 6.30-7.30am workout with Scott. Tues/Thurs - 6.30-7.30am walk dog for 4 miles. Sat - anytime - light run (2 miles) or core work.
Sounds pretty full on but also very doable. Scott is very motivational and it is great to have someone to kick you up the arse when the going gets tough.
I’ll keep a tight blog on what happens during and after each session and let’s see where it takes me. Cannot wait.
Cheers, Mark
I went out for a quick run last night - 1st in 3 weeks. I thought I would manage a nice gentle 30 minute run but my knees were killing me within 20 seconds. I’m not sure why as they haven’t been sore at all over the last three weeks.
One possible thing is that as I started out last night I tried a different style - rather than heel-toe running I tried to land gazelle-like - I saw someone else running earlier in the day using that style and it looking very graceful and effortless. I can’t imagine it would make my knees sore so quickly.
Anyway, I just ran for 300 metres to the park and then did a few laps doing Fartlekk training - but I could only manage around 15 minutes. Pretty disappointing all round.
So I came home and did some leg strengthening exercises (such as crounching with my back straight against the wall and holding it for 30 seconds).
I’ll try again tonight and see if I get a better result.
I’ve arranged an appointment with a personal trainer for Friday. He is an ex-navy boxer so I’m sure he’ll kick my ass!
He also does early morning sessions so it could be just what I’m looking for….
I’m just back from a great 7 days in Sydney - looking out for a new place to live at the end of the year. Fabulous place.
The wheel has completely fallen off my running though - I feel really pissed off with myself. I had been having a few niggles (sore knee, dodgy stomach virus) but I could definitely have got myself back on track sooner than now.
My reasons/excuses for not running more in the last 2 weeks are:
- The week leading up to when I went away was totally filled up with work and prep for leaving (4 kids to be left with grandparents needs a lot of prep!) - I can forgive myself that week because it was really unusually busy.
- The week while I was away - I took my trainers and Nike+ but I didn’t manage to get off my arse to do a run. We were really busy throughout the whole week - it wasn’t a holiday - it was a mission to find out everything about living in Sydney. However, if I am being honest with myself I could easily have squeezed in a couple of good runs. We did lots of good walking though!
So all in all I’m pretty annoyed at myself and know I could have done better.
What is frustrating as well is that while I was there I met up with Pete (an old friend from Uni) and he has done a great job of losing weight. He has spent the last 5 months with a personal trainer 3 times a week and has lost around 15KG. Down from 85KG to 70KG. He looks great on it too - it takes years off him. I was really jealous but really inspired at the same time. Here’s how he did it:
- He worked 6-7am Mon/Wed/Fri with his trainer and did an array of fat burning exercises. On Tues/Thurs/Sat he spent that hour running.
- He cut out lots of carbs from his diet and completely banned them after 3pm.
All sounds pretty simple doesn’t it. He lost all the weight he wanted to but he isn’t ‘ripped’ in terms of muscle. That is his next challenge.
So - today I’m researching personal trainers to see if I can follow the same model. I’ll let you know how I get on.
By the way, I weighed myself this morning and I was down to 92KG - that is really reassuring. I’m still losing a little weight each week despite my crap running. Just think what I could do if I kept my running on track!
I went for a run last night and found it pretty tough. I had a dodgy stomach beforehand (without going into the details of how long I spent in the bog!) - but I felt OK when I started out for the run. However, I felt really tired in my legs - not the heavy legs that you get after weight training or hill climbing - but just a lack of energy in them. I’ve never had that before. My speed just felt way off and when I tried to push myself harder there was nothing left in reserve. Totally different to the way it has been for the last month.
So I managed to run 5K (although I was hoping for 7-8K) and I walked for another 3K afterwards to try to warm down. My left knee was hurting too - I’m becoming concerned that I am damaging my knees with my running style. If I kneel down on the floor, both my knees are sore - but I’m fine when I’m walking about. I may look into going to a running clinic to analyse my style of running. I know there are many things to look at such as cadence and foot fall.
At least I managed to get the Ks in though, which is all contributing to my gradual weight loss and general well being. I weighed in at 93.2KG which means I’m losing a little weight but not a massive amount. I am happy though as this is probably a sustainable amount - I’m not starving myself or missing out on too many luxuries - I feel like I could keep going with this regime for the rest of my life. Plus I definitely feel much tighter around my belly and my jeans fit better so I think I’m losing weight in the right places.
I’m going to Sydney in 10 days so a couple more pounds off would be nice
Cheers, Mark