Monthly Archives: September 2010

First run

Due to lack of sleep last night I ran this afternoon – keeping to the every other day theory.

Ran 4 x 500m and it was quite hard.

Speed wise it was a little all over the shop.  I started at about 8 and was struggling.  I upped it at regular intervals – say every 30 seconds or minute and was more comfortable running at 9 or 9.5.  I think that attitude wise I was not thinking that I couldn’t run for a time at the higher speed cause I was struggling with the lower speed.  I’m glad that I upped it a bit, even though I realise that I am still running quite slow.  Attitude wise, it proved to be a turning point for me.

I had to stop a couple of times during the last 500, but that’s ok, for the moment.

I’m kind of considering a C25k program, but I’m not real sure.

4 x 500m with 200m rest between


More, less, stop & start

Goals:

1.  Coffee less, green tea more.

2.  Train weights every other day.  Circuit style.

3.  Run 2k every other day.  Anyway I can.

4.  10 minutes of yoga every night

5.  Less TV.  More sleep.

6 .  No Lung lollies.

7.  Interval training on the days I don’t do running. 

8.  Eat smaller portions.

Why?

1.  As much as I love coffee, I drink too much.  I will have 1 cup per day, followed by green tea.  Green tea contains thousands; yes, thousands; of antioxidants and speeds up the metabolism.  I also feel that I’m dehydrated, which the coffee is probably helping.  Less coffee, more green tea will help combat this.  Plus I brought a big box of it on the drive out here.  No sense in it going to waste.

2.  Weights cause I want my muscles back.  Circuit style to add some cardio in there.  Will also do 1 – 2 tabata cardio bits after the circuit.  Depending on timing.

3.  I need to be able to run in order to get into the police.  It’ll also be a handy way to increase cardio fitness and decrease body fat percentage.

4.  10 minutes of yoga every night.  This is for flexibility, soreness reduction and for relaxation before sleep.  I’ll do this with the telly off and either silence, white noise or some music.

5.  Over the last few days of my R & R I had some trouble sleeping.  Insomnia was back again.  I think watching less TV at night after I work will help with getting to sleep and developing better sleep patterns.  I also think that I will be able to train, and work, harder with more and better sleep.  Makes sense really.

6.  Goes without saying.  Doing it goes against everything I’m working towards.  It is hurting my cardio training and delaying my police fitness standard.  I’m fine when I’m at home, I’ll be fine when I’m here.  I think I will use my ‘think about something else technique with this one.

7.  Interval training on the bike or rower, or both, in the afternoons of the days I do weights circuit, given that I do weights in the mornings.  Interval training will be a boost to my fitness training and will also help with weight loss.  I’ll do it on the bike so as to not interfere with running training. 

8.  Goes without saying really.  Portion sizes are my main issue with diet.  I’ll have a smaller dinner, consisting of well chosen foods, then a protein shake after dinner, before bed.


Wanting to train

No training today, mostly due to time.  Fly out in a couple of days, so pretty hectic getting things ready.

Feel like I want to train though.  That’s a big attitude shift from when I first started training out here.

Yeowww!


Two today

For the second time today, I hit the gym.

It would have been so easy to not keep that promise that I made to myself, just to soft out and not go.  Really, there was no question that I would go.  I was ready to go and there was not a moments hesitation in my mind about going to the gym this afternoon.

I did cardio.  Still tough, but still working on it.  And at least I did work on it.

Tabata Cardio
3 x row – lvl 7, 1 min & 2 mins rest between
2 x run – 10.0kph, 2%.  1 min rest between
2 x bike – 5, 1 min rest between
 
42:26 including walk back to room
454 cal, 14% fat
AHR: 170
MHR: 202
Zones: H: 30:00, M: 04:28, L: 00:38
 

I was just going to do one on the bike, but pushed through and did the 2nd, and I’m glad I did.  The run fucked me again.  Last swing when I was doing run intervals I’m sure I wasn’t this bad.  Apparently now I am.

The row was fairly tough getting towards the middle of each tabata set.  I was generally doing 11 strokes per 20 seconds and approx 75 – 80 m per interval.

I do wonder whether the anaesthetic had any effect on my cardio fitness.  And that’s not making excuses, cause I know that I am proper out of shape, but I wonder.  I wouldn’t have thought that I would have lost such a lot of condition, considering last swing, over two weeks.

Soreness and fatigue is probably contributing also, but something really needs to change here.  I feel as though my attitude is in the right place to make that change, and to follow through with it – to be consistent about it and make it a long term thing.


VL soreness

Not going into the office today, so had a pretty good sleep in and even though I could have slept longer I got up for some breakfast.  Had a medium size plate of bacon, eggs and some beans.  The beans they have here are shit!

Went to the gym this morning, as I had decided previously that I would.  The gym was empty so it was a good workout.

5 x 5
DB F Squats @ 12.5 / Inverted Row – 45sec rest
DB Bench Press @ 15 / Standing Cable Row @ 95 – 30 sec rest
DB Push Press @ 12.5 / NR LPD @ 6 – 45 sec rest
DB Swings @ 12.5  / Burpees – 45 sec rest
 
36:30 including walk back to room.
303 cal, 26% fat
AHR: 150
MHR: 183
Zones: H: 07:55, M: 17:33, L: 05:47

 

The HRM says that I didn’t work as hard as I normally do, and I felt as though the workout wasn’t as stressful, cardio wise, as the other ones have been.  That’s why I added the DB Swings / burpees superset in at the end.  All in all it took about 32 mins; so even though I did more work. 

Obviously I did less in the squats, and that was partially due to the previous soreness in my legs.  The first 4 sets were good, but my left VL started to get sore at about # 4 in the 4th set and it was sore in the 5th.  I was not doing the depth through the 5th set due to soreness, and I could also feel myself favouring the R side more.  I’m a little lost about what to do with the soreness that I’m getting.  Wish I had a foam roller with me, I think that would be beneficial. 

I’m still feeling soreness in my shoulders, mostly work soreness, but it generally goes the next day.  I’m seeing more development in my left shoulder – there’s more of a ridge between my anterior and medial deltoid, not sure why cause I do the same amount of work on both sides.  Perhaps it’s just residual strength development from the recons, but I’m not sure.  I could also just have lost fat from my L shoulder earlier than my right.  Who knows.

The gym in here frustrates me.  Or people stealing shit like remotes from the gym.  Today I couldn’t find the channel changer, and even though I could switch the TV on, I couldn’t change the channel to music.  A shit movie was on, and it kind of distracted me.  I guess that’s more about my training attitude than anything else.


Told

So I’ve just come in from a rather successful night here at work.  I’m feeling extremely tired, my eyes are gritty and I just want to sleep.  Problem is, I’m told some of the blokes out here are saying shit like ‘look at her, why is she out here teaching us this stuff’.   According to them, I’m fat.  And it’s getting to me.  Getting to me big time.  Cause everyone else out here is the epitome of physical perfection. Fuckers!

I know I’m not in great shape, but to hear it coming from fat, lazy, lard-arsed miners is a real kick in the guts.  A wake up call.

I acted as though it didn’t matter to me, but it did.  I’m working on it.  It’s more than I can say about probably 95% of the people out here.  They’ve obviously no comprehension of body types.  If they did they’d have some idea that some people never will be thin.  Stick figure, malnourished waife thin. 

But that’s beside the point.  Hearing that come from someone else, someone who has no idea about me is a real motivating point.  I’d already decided that I was going to do two training sessions tomorrow, but now I feel as though I really should just ramp it up, 12 week challenge style, and go hard.  Prove the fuckers wrong.

Today, before going to work for the 2nd time, I put my shorts and work polo on, and actually thought I could see some results happening.  Tonight I put my jeans on, with the same polo and only saw fat bastard.  How can my head do that.  I suppose that it is good, cause I know when I see results I tend to get complacent, and that I need to keep working, to maintain some form of consistency, but really.  I always struggle to see when the results are coming, in my own body at least, but I thought I saw some improvement today.  Some results. 

I can see that around my shoulders I’m losing weight, and that is always the first place it goes for me.  I’m pretty sure on my legs, from about mid thigh down I’m getting leaner; and that is also where I lose it first.  Shoulders and legs.

I know I lost weight after the operation, but I don’t know if I’m putting it back on or not.  I feel as though not.  My 97 work pants fit way more comfortably now, and I’m wearing them completely done up, lower than I was last swing.  I’m also getting the belt to the 2nd hole a lot easier now – I don’t even have to pull.  When I’m wearing my 97s at the same height as I was last swing (harry high-pants height) I can get the belt done up to the 3rd hole.  So that is a positive result.

I’m just upset at the attitude that miners take to people who come in and promote things that are really only there to help them.  They are more than happy to sit back and bitch and moan like someone’s going to cut their leg off if England don’t win the next football world cup, but you try to do something for them and it’s never enough.

I think I wrote the other day that they were complaining that the classes are on M, W & F to suit the day staff (the ones with an education); when they are totally not.  I said that if they had any balls they would come and ask why and I’d tell them the actual fucking reason, but they won’t.  Too gutless.  They’d rather just bitch about the program, we-never-get-anything, self pity style which brings down morale and undermines the program and the positive effects it has on people.

Whining, bitching wankers!


All talk, no action

Had a really good day, for a Saturday at work.  Was extremely productive along the lines of getting a lot of admin shit out the way.  Shit that would take an extremely long time if there were other people there trying to do shit at the same time.  Shit like printing a million certificates.

Came home from work in a little bit of a rush.  I actually wanted to go to the gym today.  I’ve some appointments this afternoon, so made the effort to go there as soon as I got home and got 30 minutes of good cardio in.

Bike
10 mins (2m @ 5, 1 @ 4 / 1.15 @ 5, 45s @ 6 / 1 @ 4, 1.30 @ 6, 30s @ 7 /1 @ 4, 1.15 @ 6, 45 @ 7)
15 mins hill intervals.  100m @ 5, 6, 7, 8, 9, 10, 400m recovery @ 3
1 min easy (3)
1 x 4 min tabata, lvl 4, (last half @5)
 
39:16 (incl walk home + 5 min chat to the girls)
442 cal, 16%
AHR: 165
MHR: 183
Zones: L: 29:41, M: 04:15, L: 04:47

 

Even though I felt knackered I also felt good.  Good for getting there and doing something when something needed to be done!


Fatigue Much

Very tired and fatigued today.  So much so that I actually had a nap between coming home and going to the gym.

The gym was busy today and the motivation just wasn’t there.  I really don’t like working out when the gym’s busy, but at least I did some.

5 x 5 DB Push Press @ 12.5 / DB Bench Press @ 15, 15, 12.5, 12.5
DB Deadlift @ 15 / Single arm row @ 12.5
2 x 5 DB single arm clean & press @ 10
 
21:52
159 cal, 32% fat
AHR: 134
MHR: 173 
Zones: H: 01:43, M: 08:21, L: 08:37
 

The training was hard muscular wise.  Particularly through my shoulders – but I managed it.  I felt a bit unco when doing the left single arm clean & press, but the right was better than I expected.


Fuzzy feeling inside

Wow.  I am so unfit.  The smokes definitely aren’t helping – really need to stop that.  I guess motivation to comes down to the police.  I’m just about good to go, but nowhere near fit enough.  It’s a choice really.

Today I was tired again, it would have been so easy just to stay in bed.  Forgot the laptop so made a speedy dash back from work to camp before heading back again.

Came back from work not feeling like training, but went down and did some cardio, just cause I know that I have to train.  Not only to make the police, but to be hot for my end of year trip.

2:1 run intervals @ 8, 1%
2 x tabata row – lvl 7, 1 min rest between
4 x tabata bike – lvl 4, 1 min rest between
 
51:24 (including walk back to room)
616 cal, 12% fat
AHR: 177
MHR: 197
Zones: H: 43:44, M: 02:19, L: 01:04
 

Man, I am so fucked.  The run was a struggle.  I know that I always say ‘how did I let it get this bad’, but this is serious.  I’m so screwed – running fucking 2 minutes was hard.  Jesus.  Feeling nowhere near as positive about cardio as I was last swing.

On the upside, I was starving after work, and rather than call into the shop (which I considered while driving past) I came back home and ate my salad.  I put a couple of eggs in it, and what a difference it made.  Might skip the ham from now and just go with eggs.  So at least I made a good choice food wise today.

I’ve a headache.  Lack of fitness I think.   As well as being plain old fatigued and tired.  I can’t wait for the weekend!

That’s all I have at the moment.


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