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.

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.

suitable, pending

Cardio

Run 3 lots of 6 x 30:15 with 1.5 walk between sets.  (12kph, 13, 12.8, 12.6, 12.4, 12.2, 12.4, then 13, 13, 12.8, 12.6, 12.4, 12.4.)

20 mins bike – intervals, level 6

5 mins row – easy, 1k (4.45mins)

 

54:09

727 cal, 14%

AHR: 174

MHR: 206

Feeling better about things today.  Phoned the police and have been told my status is being changed to ‘suitable pending criminal clearance’, which means that I will be invited for testing.  Now I have to start studying the aptitude tests that I will come up against.

rut diving

I’m officially in a rut, golf wise.  I didn’t think that things could actually get much worse than they have been over the last week or so, but again my expectations have been exceeded.  Although this time not in a positive way.  Today was awful.  There are no other words to describe the sheer atrocity that was golf today.  Train wreck.

The back nine wasn’t so bad, and neither, I guess was the front 4 holes, that we played after starting on the 5th.  The 5th to the 10th was awful.  Just awful.  I really felt that even though I wasn’t hitting the ball all that well, and that I was just mishitting a lot of short chips, in terms of distance, that a lot of the cookie crumbs just didn’t fall with me.  A few putts hit the hole then passed it, most probably should have dropped.  I drove to the middle of the fairway on the 2nd, aiming that way and it kicked left at about a 45deg angle down to behind the trees, where I normally come from.  I chose the right club, Gap as it was shorter than normal, and hit it well and right to where I wanted it to go, and it went off the back.  I hit my P from the tee on the 7th, and it wound up about 35 m over the back.  When do I ever fucking hit the P 125m??  Just nothing worked today.  Driver was going ok, better towards the back 9.  Putting, although not all that great, was better.  32 but that isn’t reflective as I putted in twice from off the green.  I seemed to find that a lot easier than controlling my short chips today.

I just don’t know where to start in fixing it.  Perhaps it’s time for some lessons.  It was also really slow today – not as slow as NI; but pretty bloody slow for a par 64 course.  The slowness definitely reflected in my AHR & Cal for the session

3:33:33 (conveniently enough)

743 cal, 53%

AHR: 103

MHR: 142

The gym after wasn’t so bad.  I actually felt as though it was a good time to run.  Running didn’t hurt my shins at all, even though the medial side of my left calf was a little tight.  There was absolutely no pain down the shins at all.  I’m trying to run, more on my toes, rather than having my heel go down first on footstrike.  I’m striking with the ball of my foot and just in front of my hip.  I guess that by using this form I’m trying to eliminate the primary concern for me, and shin splints – impact through the heel.  I haven’t been running for a few days, so the rest may have something to do with it; but I think the altered running form, regular icing (almost nightly) and stretching (not nightly, but getting there) are helping.  I wore SKINS Powersocks to bed the other night.  They weren’t uncomfortable at all with the exception of a little bit of tenderness in the morning when I woke – from the firm upper cuff.  Today I thought that my legs weren’t as fatigued when just walking, before golf.

Run Intervals – endurance

walk 2 mins

run 5 mins @ 9.2, walk 1 min x 4

10 mins cycle – random program (climb) – level 5 to finish

37:40

505 cal, 15%

AHR: 170

MHR: 189

I surprised myself a bit with the run today.  I don’t know why I did longer intervals, it just felt like the right thing to do at the time.  I did the first couple fairly easily, but the second two of the 5 min runs were tough, but I did them.  I honestly surprised myself with how well I run them, I felt comfortable all the way, not like I was overly stressed – although my heart rate certainly was higher on the last two of the four that I ran.  It didn’t really get above 186 though which is good.

I don’t know if I’m seeing results or not.  Some days I am, some days I’m not.  I’m back at the 5 x 5 tomorrow morning, squatting might be hard, but it’s only 35.  That’s what I’m up to now.  I can’t wait to do overhead press again as I think, when I get to the top and hold briefly, I look like I’ve lost weight in that position, although my eyes could be fooling me.  The Aunt seems to think that I’ve lost more weight, when questioned about my legs due to the work shorts dilemma.  I hate trying to lose weight, but I’m finally feeling as though I might be making a little bit of progress.  Mostly down to food choices I think – eating right and making sensible decisions, with my head not my mouth.  But then again, wtf do I know?!  Socks on again tonight, we’ll see how the morning goes.

07/12

The patient is in Melbourne, and I’m so much happier.  Is this a strange coincidence or is it somehow connected.  The more I think about it, the more I think it’s connected.  I’m not sure where the problem is, but I definitely think the two are connected.  I guess it’s just a shift in attitude when he’s about.  I feel like I’m in the way when he’s here, and when he’s not, well my whole attitude shifts.

I guess it’s partly that I feel that the patient is always negative around me, and around me doing anything that’s good.  The near hole in one from Friday, all he could say was “sure you did, it took you six shots to get it there”.  It’s a real knocking attitude; and it’s applied to everything.  Condescending maybe.  I don’t know, but it makes me feel negative too.  I don’t like it and am becoming more and more convinced that that’s the issue with me being here.

Trained the 5 x 5A again before work this morning.  I feel as though it’s going well, and certainly being a shorter program makes it easier to get here and get it done.  It only took about 25mins this morning which is really short, but I still felt as though I’m working hard. 

5 x 5 A

Squat @ 30

Bench @ 30

Inverted Row – 10, 8, 8

Push ups – 12, 8, 8

Reverse Crunch – 3 x 12

5 mins bike

 

30:46

257 cal, 33%

AHR: 136

MHR: 163

 Felt stronger today, weight wise.  The squats weren’t as painful as what they were toward the end of last week; although I’m really only up to the end of the first week now.  The increase in squat weight was pretty easy to cope with, and the Bench hardly feels as though it’s working; although I’m pretty sure I’m going to miss the bench weight before I do the squat weight.  I put my size 12 shorts on today, and definitel feel as though they’re as tight, if not tighter then when I first started.  It’s not cool.  I also put on my golf shorts on a regular basis (obviously) and they really don’t show much improvement either…and they’re button up, so that’s where the improvement should be showing.  Thinking I’m going to have to ask the Aunt if I’m still fat tonight.

re-entry to hell

So I’m back in the real world.  The world that’s too real for me.  I am beginning to hate this world.

I was at work for 4 hours today before I felt the need to kill someone.  I picked up my salomon shoes from startrack today only to open it and find that cause I don’t have a fucking receipt that they wouldn’t be classed as defective so he literally just put some superglue over the hole that’s in it.  I’m so fucking angry about that.  There is no way that the shoes even look as though they’re out of warranty, it’s a 12 month period.  I’ve set Mum out on a mission to find the receipt, then I’m going to call him and ask for a whole new pair, cause the repair job is less than adequate and it looks like fucking shit.  I feel the need to use the C word, although I’m really trying not to at the moment.

I don’t want to be here.  I hate work, I hate that the ginger screams.  It’s turned from squealing to screaming.  Just flat out screaming.  He screamed for about 4 hours this morning.  I can not deal with this anymore.  I like the lifestyle, but I hate being here.  Today things got so bad I phoned Mum to ask if she’d mind me if I came home.  She said yes.

I trained this morning before work.  I did the 5 x 5 program then did some cardio.  It was a good and hard session.  I’m sick of the fucking recovery weeks.  I continually fail to meet the standard, even though I’ve had 3 weeks to do the recovery ‘week’ as prescribed.  I always do too much, although I feel as though it’s still not doing enough.  I think that after 3 weeks of watered down workouts and weekly plans I’m recovered enough.  Bloody FT60.

5 x 5 A

S – 25

BP – 27.5

Inv Row – 10, 8, 6

Push Up – 10, 7, 6

3 x 12 Rev Crunches

1:01

710 cal, 22%

AHR: 155

MHR: 211

I felt a lot stronger today; particularly through the weights portion of the workout.  I really enjoyed it, but didn’t feel as though i was pushing as hard as I can.  I guess I’m just trying to do the program as prescribed – stick to something for once in my stupid fucking life.

I had a long and indepth discussion with my friend at the weekend, about all the issues that are in both of our lives.  It was the first time I’ve really had to describe how bad things are to someone else, or why exactly I feel that something is wrong.  There’s nothing that I can pinpoint, but of a morning when I wake up I’m generally surprised when I don’t feel shit.  Either the day’s going to be good, or going to be bad, and I can generally tell from the outset.  I hate waking up feeling shit, but that’s the majority of my life at the moment.

This isn’t a self pity or sympathy fishing trip, I’m telling how it is.  How I feel.

I can’t decide what the worst part of my life is at the moment…but I can’t see a quick escape; which is making me feel about a thousand times worse for it.

beach sprints

Well…despite a distinct lack of running, my shins are back to hurting.  Ice required.  I’m not sure why they’re hurting.  Perhaps standing while working all day; perhaps the training fins, perhaps the dramatic increase in exercise over the last two weeks.  Perhaps also the nimbus.  In truth, I probably need new orthotics, I’m just not in the place to afford them at the moment, but at the same time I don’t think that I can go into the academy not having them – particularly if there’s lots of running involved.

Slept much better last night.  Got in bed for 9.15 then read for a while.  Sleep came relatively easily after about half 10.  Was up at half 5 and off to the beach for a sprint session.  Was so nice down at the beach this morning.  Will probably wear swimmers and a bra next time and do some water running afterwards.  Will be a bit of a pain in the arse though if I’m wet getting into the car.  The water was lovely, the little bit we did paddle.  Did the sprints in the soft sand 5 x about 20m, 5 x short hills, 5 x long hills.  All up about 30 minutes.

27:35

340c, 18%

AHR: 162

MHR: 208

Going to the gym before work today, then working 12 – 9.  Not a bad day really.  Eyes feel tired again, but there’s been plenty of food sent to work so I’ll have lots of supplies when I get there.  2 x protein shakes today me thinks.

At work again now.  Minding the second shop.  Probably my favourite job in this place.  Gym was alright, though I got a little carried away with the whole application thing and was a bit late for the gym.  This application is taking up a hell of a lot of time.  Who keeps track of everywhere they’ve lived since they were 10?

Anyway, the gym.  No cardio warm up, just jump in and go…

C & J – 5 x 10@ 20

DB BP with twist – 3 x 10 – 6, 7, 7

Neutral pulldown – 3 x 10 @ 22.5

Seated row – 3 x 10 @ 27.5

DB Bent over flyes – 3 x 10 @ 6

Standing one arm row – 3 x 10 @ 22.5

45 LP – 3 x 10 @ 80

35:38

364 cal, 29%

AHR:145

MHR: 173

Not bad considering I was running late.  Still working up to working proper hard, but I’m getting there.  Consistency is most important until it becomes a lifestyle change.  Working a lot less hours next week, so hope to get even more training done.  And some more golf.

Just in from work.  Am shagged.  I’ve a really tight left hamstring, a sore left knee and my neck feels shite.  As does my right trap.  Hoping a night of sleep and not getting up at 5.30am will soothe all the pain and fatigue, I don’t think it will, but there’s always hope. I was feeling good until now – or till my knee started hurting at about 4pm.  Not exactly sure what it is – amd a little worried, but for no particular reason.  I feel as though it’s all to do with the hamstring that’s tight as feck.  Feel incredibly old tonight.

Updating before bed.  Is this what life has come to??

sleep

Today was one of the worst days I’ve had, feeling wise, for a while.  I was up early enough, considering the number of beers we had last night, and headed for the gym.

R.I. – 30:30 (5 @ 40:20) 10kph, 3% – 18mins

Clean & Press – 3 x 8 @ 20

Leg Press – 3 x 8 @ 80, 1 x 8 @ 90

Narrow pulldown – 3 x 8 @ 25

Straight leg DL – 3 x 8 @ 20

cycling – free spin – 4 mins.

50:00

631 c, 18%

AHR: 163

MHR: 198

After that I went home and we headed out for some fishing.  Was a really nice day, although there wasn’t much about – we kept losing the fecking bait.  Probably some massive crabs just kept snitching it.  During my morning workout I started to feel as though I was going to throw up, which isn’t entirely why I headed home after 50 minutes, I was nearly done anyway, but I wasn’t feeling good, and my post workout shake didn’t sit all that well in my stomach either.

Got over it and we went fishing, then back to work; but by the time I was going to work I had a massive headache, the sickly feeling had returned and I was feeling a pain across my lower back.  Not good.  Perhaps just dehydration as I filled up on food and water while at work and it seemed to get better.

Ginger and I had a game of chasey when I got home which was class.  It was great to see him running about having fun.  MG didn’t like it much as he was getting razzed up before bed, but G was laughing her head off – bit of a release for her I think.  Was going to do some work with G, but just end up doing 20 minutes on the bike by myself.  Went pretty hard, mostly strength stuff, not speed.  3 minutes @ 2, 2 @ 3, 1 @ 4 & 1 @ 5 – then repeating that pattern, although timing was different with a 2 minute cool down cycle.  Feeling much better after having a good sweat session this afternoon.  Was only 20 minutes, and not really enough to be called a second training session, but was something anyway.

20:54

236c, 24%

AHR: 154

MHR: 172

All good, but I’m so tired.  Fatigue is starting to kill me at 10pm – at least now I know when to go to bed.

Grip limitations

The murky fog has finally lifted and rain has arrived.  I’ve sworn never to complain about rain; but it gets me down.  For the last week or so it’s been more snow than rain.  I like white much more than wet! 

 

I was so tired this morning.  A combination of going to bed too late and thoughts about she kept my mind ticking over all night, but I slept quite well.  I was very pleased that come my alarm time I got up and headed for the gym; albeit with a bit of messing about to get my mind on the job.  I’m really enjoying this working out first thing, thing.  It sets me up for the day; wakes me up and fires me up to be motivated.  I am more motivated throughout the day when I’ve trained in the morning.  Training first thing often means that I can train twice in the one day, which makes me feel like I’m working hard and working on achieving my goals, so inherently I’m happier.  The other thing about training first thing is that then if something else comes up later in the day (yet to find a reasonable excuse – although Thursday morning & Friday afternoons it’s usually easy to find one) I’ve already got at least a workout in. 

 

Morning training

Bike 5 mins warm up graduating intensity, dynamic warm up – ballistic stretches.  Intervals.  5 at level 8.  20 seconds on.  Rest as needed. 7 mins level 3 – 4 to finish.

28:24

283 cal, 27% fat

MHR: 89%

AHR: 73%

Zones: H:05:03; M: 15:26; L: 07:46

 

Truth be told I’m actually quite disappointed in my training this morning.  Not the effort I put in…the performance.  I’m abslutely bleatered after it; and I really put in.  On the last two intervals I could really feel the lactic acid pouring into my glutes & hammies; but surprisingly my quads survived ok.  I had gone down wanting to get 10 intervals done; but there was no way that was happening.  Never.  I guess the session took more out of me than I had expected.  Level 8 was higher than normal, and the interval was longer.  I think both of these things contributed significantly to my disappointing performance.  I’m not sure exactly why my performance was so down.  After the 15:30 intervals I have been doing I would have expected to only need the minute rest, but if frequently pushed out over that.  Obviously cause my work time has increased my rest time will also need to; but will it need to increase so significantly that I need a rest that’s extended that much.  5 intervals at 20 seconds mean a total of one minute and forty seconds.  10 intervals at 15 seconds come to a total of 2 minutes and 30 seconds work time. 

 

Afternoon training

5 mins walk to warm up. 30:30 run intervals -5% incline - 5 at 11.0, 5 at 11.5. 

Cable High Row – 2 x 10 @ 35; 2 x 10 @ 32.5

DB Inc Row – 4 x 10 @ 12

DB Cable Narrow Pulldown 1 x 10 @ 32.5

DB Deadlift – 4 x 10 @ 14

DB Bench Press – 2 x 10 @ 18; 1 x 8 @ 16; 1 x 6 @ 16.

50:56

422 cal, 25%

MHR: 96%

AHR: 75%

Zones: H: 13:41; M: 12:03; L: 15:08

 

Training this afternoon was alright.  Ran hard during the intervals but it didn’t really feel comfortable.  The rhythm wasn’t there.  The running felt easier than I expected considering the incline and my HR probably didn’t really go as high as I was expecting; but towards the end of the intervals I was pretty shagged.  The weights were quite tough; my grip was definitely the limiting factor today.  I couldn’t grip any more on the cable narrow pulldown.  My forearms were killing me towards the end of each set of the deadlifts and I was definitely feeling them during the bench press.  Tempo was slower on the third set and it killed me on the 4th.

 

I feel like doing more today.  I was ready to go to hockey; but it’s been cancelled.  I guess the pitch is frozen, but that doesn’t compensate for me wanting to go out and do more.  I spoke with her earlier and said that I wanted to go out and do more.  I’d like to do some SAQ or sprint work.  Maybe even some hill sprints.  Am considering trying to work out before work tomorrow; but that would mean a 5am start…at least.  Unless I take food with me into work & eat as I open up.  Get up, workout, shower in the gym, scoff some cereal & coffee as I open.  Perhaps a good plan. 

 

Tomorrow I plan to do some core in the morning before work; without any cardio then do a lower body program with some steady state cardio at the start and the end, before I go to the stupid AGM.

Warrior Training

Today was something unexpected, but completely extraordinary.  Spectacular even.  I was in a great mood all day; just chilling out at work, foot off the pedal.  Half 4 comes and I stick at work an extra couple of minutes reading this book the BFG brought in with him - Training for Warriors by Martin Rooney.  It’s all about training tips and techniques from and for MMA fighters & generally people who want to be able to beat the shit out of others.  Lets face it, not many people you’ve heard of; but the stuff they can do is pretty impressive.  I’m not one of those who wants to beat the shit out of people on a regular basis, but looking and feeling like I can is certainly my thing. 

Although I’m not sure about the technical content of some of the stuff he’s written in there it does seem to have quite a sound base.  I haven’t read it completely, but it’s obviously derived for combat athletes who are pretty hardy, injury wise.  There’s a lot of stuff that looks like the 7th level of hell, should you get the combination right; and there’s a lot of really creative stuff, and plenty of room for movement in there, however he throws some pretty iffy technical photos in there, with little description on how to do the movement; so you’re never exactly sure on what to do.  I wouldn’t be 100% confident about a person’s ability to replicate the movement as intended.  Or safely.  I’m not sure that this is the type of training you could give to many people, or that many people could stick it; I dare say it’d induce a lot of spew - and be bloody fun to watch.   I’m not sure that it’s the greatest book in the world, but it certainly made me want to train hard.  And train hard I did.  Like a warrior-in-training.

The workout

25 mins Run intervals.  10%, 15:15 @ 10.5 x 3 minutes; then 2 reps at 9%, 8%, 7%, 6%, 5%, 4% & 3%.  30:30 at 3 @ at 10.5, 11, 11,5, 12, 12.5, 13, 14 (15sec) & 15 (15 sec).

5 mins bike

BW squats – bar.  3 x 10 with 10 breaths between.

DB Bent Leg Deadlift – 3 x 10 @ 16, 14, 14

DB Pushup & Twist – 1 x 4/side

Bench Reverse Crunches – 3 x 12

DB Single Leg Straight Leg Deadlift – 1 x 8 @ 8

DB Straight Leg Deadlift – 2 x 8 @ 12

DB Squat to Press - 3 x 10 @ 9

Cable High Row – 10@ 32.5; 8 @ 37.5; 10 @ 35

FB Crunches – 3 x 15

Side Crucifix Hold – 2 x 20sec

5 mins walk to cool down

The result

1:05:40

753 cal, 20% fat

MHR: 101%

AHR; 79%

Zones: H: 36:08; M: 14:40; L: 14:23

 

I absolutely ran the legs off me.  A quick look at my watch at the end of the intervals, well nearly the end of the intervals, told me that I’d cruised through 300cal in 21 minutes.  That is the shit!!  The squats, at first were ok, but doing the 10 breaths between each set made it more cardio & by the time I got to the end of the deadlifts my legs were absolutely ragged.  Great workout though.  I’m really pumped about how I worked out today.  The run was tough as hell, but the 30 sec splits at the increasing speeds weren’t all bad.  Pretty happy with them actually.  I felt I really, really worked hard today.  All the exercises, well the majority, were compound exercises, all requiring lots of big muscle groups and virtually all needing the entire body. 

 

I was switched on today.  Focused.  One of the guys from the gym said to me, after I’d stopped with the ‘get out of my way’ face that I had on while working hard, that he could tell I was in the zone – that I was working out hard and that I was intent on finishing what I started.  That’s the way I need to be!  She was there today, sexy shoes and all, but I was totally into my training.  I feel 100% motivated tonight…it’s so class.

 

I’m now home, sitting showered ready for bed.  I’m getting dinner on soon, then it’s away to bed for me.  I’m tired, didn’t really sleep all that well last night; but well enough all the same.  I’m loving the fact that I’m showered already.  This is a new change that, I feel, is going to make it so much easier to get to bed early; and to get up early.  Now I’ve sat I’m actually tired.  Time to go to bed, relax and sleep well.  Can not wait.