Here's an update on a bit of everything for you. I've been away a lot for work, and working most evenings, so I haven't had much of a chance to update.
Weight - Last week - 58.5, this week 58.0
Very, very interesting. I am currently losing about 500gms/wk without really trying. I haven't counted calories, I've eaten whatever I've wanted, and I've drunk reasonable amounts of alchohol. I have however been somewhat stressed, still exercising a fair bit, as well as extra endurance bike sessions, and haven't eaten any large meals -I've tended to just eat lots of snacks - some very healthy, some not so. And I've stuck to my weekly weigh ins. If I drop any more weight I will be looking at my lowest weight range in 24 years. How come its suddenly so easy? I'm not sure. I'm wondering if my metabolism is finally recovering. Its been two years now since I stopped serious dieting and reached goal weight. I've also worked hard to build muscle to help with my metabolism as well as changing my eating habits to eat small amounts regularly. Has it all actually worked? Time will tell.
City 2 Bay
Ran this last weekend in a terrible time of 80 mins - but I didn't expect anything more given my calf injury and the absence of any training. I was just hoping my general fitness would allow me to run the distance. Having mainly only run intervals this year, 12 kms was a big ask. I decided to use Jeff Galloways walk/run interval trick to put more kms in my legs than are really there. He believes that all runners should put short walk breaks in every 9 mins or so - and then you can significantly extend your distances. The week before the race during my two and only two training runs I had run 9 min intervals with 1 min walk rests, and at times had to extend them to 2 mins. So for the C2B I did some calculations and set my Garmin up to have me run for 2kms (which would be about 12 mins) and then walk for 100m. This would mean that over the 12 kms I would only walk 500 metres of it - but would hopefully be able to cover the distance injury free. And so I stuck to the plan. I let myself run as slowly as I liked, but refused to let my self stop for anything more than the scheduled walks. As I hit the 1.5 to 1 km mark I realised I still had a reasonable amount of "legs" in me, and picked up the pace, sprinting past most people along the way. I ended up running down Jetty Road feeling a little green - but thats a good way to finish. It also made me realise that I could have pushed my running harder - but I had no way of knowing this given my lack of practice. I had originally set my target at 66mins, prior to injury, and still desperately want to break the 60 minute barrier at some stage. So I have decided that as I know I can run at these speeds for short periods of time, I am going to start my training for next year, now. I am going to try and run the fastest km I can every second day until I can run a 5 min km. And then I am going to string a second together with the first etc and I WILL reach my goals - after all - a year is a long time to achieve it!
Cycling
I did my second ride to Port Pirie yesterday (30kms) and it was absolutely awful. If I thought I had a head wind last time, it was nothing in comparison to this. At times I thought I might fall off as I was having trouble keeping the bike moving forwards! During the first 3 kms I glanced down once and saw my HR hit 220 bpm. Yes you read it correctly 220 bpm - with my official Max HR being 176. Well I knew I could manage more than this - but 220! In fact when I downloaded my ride onto the computer, I saw that my max HR in the first 3 kms was 225, 220 and 225! No wonder I was feeling sick when I stopped at this point to fix something on my watch. So the ride that took my 90 mins 2 weeks ago - took me 130 mins this time. For much of it I couldn't move the bike at more than 10kms/hr due to the big hills and the headwind - which is ridiculously slow for a road bike. What was also very interesting was the calorie calculation that my Garmin did. Unlike Polar, Garmin doesn't take HR into account - its formula is based on distance and speed, so for my 2hr plus ride, averaging at 13kms/hr - it told me I had only burnt 550 cals! Now for those Polar experts, or punch this in to a calorie calculator - I spent 130 mins cycling with an average HR of 180 bpm - I would think you could probably double this effort. Vigorous exercise with a HR of 180 bpm should be burning at least 500 cals per hour I would have thought!
Anyway - also of training note - is that once again I have no stiffness/soreness/DOMS from the ride. I'm wondering if this is because its a low impact sport.
Weight Training
Haven't done a lot of this of late due to work pressures. But I did bench press again this morning, and after two sets put another 1kg on the bar, and managed to push out 8 reps at 26 kgs. So I decided that if I can press 8 of them, the bar will stay at 26 kgs in future. Didn't try a maximum at the beginning - so don't know how this is going - but I did have another go at the chinups - and there is a little bit more movement there. So onwards with the bench press - maybe its helping. No update on the pushups, they have been missing for the last two weeks!
Well - that's it for now - I'm off to watch Australian Idol
Sunday, September 28, 2008
Sunday, September 14, 2008
How time and perspective fly!
I was reviewing my sidebar entry of events I've been in, and realised quite a few were missing.
So I've gone back and added all the "little ones" in - right back to 2003 when I entered the C2B for the first time ever and was terrified that I wouldn't make the distance - and I was only walking!
So I've gone back and added all the "little ones" in - right back to 2003 when I entered the C2B for the first time ever and was terrified that I wouldn't make the distance - and I was only walking!
Saturday, September 13, 2008
Delayed Weightifrication
In line with new found more relaxed approach to my weight, I have finally managed to stop weighing daily, and have only been weighing Saturday mornings. So far so good.
Last week - Weight 59.2
This week - Weight 59.0
Happy with that
Last week - Weight 59.2
This week - Weight 59.0
Happy with that
Tour Down Under Training
Well- I managed one of my weird and wonderful goals today, except I then realised that I had never remembered to put this one in my sidebar. Now fixed.
I rode from my home in Crystal Brook to Port Pirie. This is something my husband and I have contemplated for years but never had a go. Its about 32 kms (but my trip actually measured at 30 today) and its the trip I travel everyday on the way to work. A little to far to run on a regular basis - but we have always thought cycling would be achievable. Since we can't both ride it (cause then there's no-one to pick us up) and I'm far more motivated than Andrew - this morning I decided that this was it - I was going to do it this morning. And I did
It took a little over 1.5 hrs - but I had a massive headwind all the way along the highway. Oh yes, that's one of the joys of living in the country - If I want to ride any distances, I actually have to ride along the highway and have all the trucks, lorries, caravans, boats etc try and shake me off and great speeds! Apart from the headwind, and the fact that it was reasonably warm (forecast for 27 deg) it wasn't too bad. The headwind made it feel like it was all hills (I even had to work hard on the downhills) but it was only about 12 kms of the ride, and once I turned off I only had to deal with a crosswind which was much easier. I had a quick 3 min break at the 15km mark, had a drink, stretch and a gel) and then headed off again. The really good thing was that when I arrived in Pirie and had some breakfast I felt good - no stiffness/tiredness, and briefly contemplated riding back home again. (No, not yet, but it will happen) I reckon that if I didn't have the headwind I could have done it in less than 90 mins, so this is my next goal.
Now - I just have to be able to do that ride three times in a row - and I'll be all ready for the big race!
I rode from my home in Crystal Brook to Port Pirie. This is something my husband and I have contemplated for years but never had a go. Its about 32 kms (but my trip actually measured at 30 today) and its the trip I travel everyday on the way to work. A little to far to run on a regular basis - but we have always thought cycling would be achievable. Since we can't both ride it (cause then there's no-one to pick us up) and I'm far more motivated than Andrew - this morning I decided that this was it - I was going to do it this morning. And I did
It took a little over 1.5 hrs - but I had a massive headwind all the way along the highway. Oh yes, that's one of the joys of living in the country - If I want to ride any distances, I actually have to ride along the highway and have all the trucks, lorries, caravans, boats etc try and shake me off and great speeds! Apart from the headwind, and the fact that it was reasonably warm (forecast for 27 deg) it wasn't too bad. The headwind made it feel like it was all hills (I even had to work hard on the downhills) but it was only about 12 kms of the ride, and once I turned off I only had to deal with a crosswind which was much easier. I had a quick 3 min break at the 15km mark, had a drink, stretch and a gel) and then headed off again. The really good thing was that when I arrived in Pirie and had some breakfast I felt good - no stiffness/tiredness, and briefly contemplated riding back home again. (No, not yet, but it will happen) I reckon that if I didn't have the headwind I could have done it in less than 90 mins, so this is my next goal.
Now - I just have to be able to do that ride three times in a row - and I'll be all ready for the big race!
Training for City 2 Bay
Given my injuries of late, I haven't done much distance running - in fact this year I have predominantly run speed and hill intervals. With the C2B being only 2 weeks away - thought I had better try some continuous running. So Wed morning whilst staying in Adelaide - I headed out along the Torrens by the Festival Theatre. I decided to run 9 min blocks with 1 min walk breaks - otherwise I would never be able to cover any distance. I ended up running about 7 kms.
My time was quite slow, as after the first block, I found I needed my second break to be 2 mins, and my 3rd to be 3 mins. What I did find of great interest is that although I was focussing on running slow, every time I looked down at my watch I found myself running much faster than I thought - somewhere between 11 and 12 kms/hour. This is a change, as my "slow" speed is usually more like 9 kms/hr - so I guess all my speed work has made a difference. Only problem is that I struggled with the 7 kms (its been months and months since running any distances), so the 12 kms next weekend is really going to hurt! Not to worry - I've given up on any time goals, I will just be aiming to relax, enjoy it and make the distance however I need to .
By the way, for any other SA bloggers who are competing, I will be having lunch afterwards with friends from the gym at the Jetty Hotel (i think thats what its called) so if you want to call in and say hi - you will know where to find me. I still look pretty much like my profile photo - except my hair will probably be up in a pony tail.
My time was quite slow, as after the first block, I found I needed my second break to be 2 mins, and my 3rd to be 3 mins. What I did find of great interest is that although I was focussing on running slow, every time I looked down at my watch I found myself running much faster than I thought - somewhere between 11 and 12 kms/hour. This is a change, as my "slow" speed is usually more like 9 kms/hr - so I guess all my speed work has made a difference. Only problem is that I struggled with the 7 kms (its been months and months since running any distances), so the 12 kms next weekend is really going to hurt! Not to worry - I've given up on any time goals, I will just be aiming to relax, enjoy it and make the distance however I need to .
By the way, for any other SA bloggers who are competing, I will be having lunch afterwards with friends from the gym at the Jetty Hotel (i think thats what its called) so if you want to call in and say hi - you will know where to find me. I still look pretty much like my profile photo - except my hair will probably be up in a pony tail.
Monday, September 08, 2008
A Changing View
I've noticed lately that my body is changing. And for the better.
I've been exercising fairly consistenly now for almost 2.5 years, and it has occured to me lately that there are lots of signs that I have slowly changed shape, regardles of what the scales say.
For example
When comparing statistics from one year to another, if I compare at the same scale weights, my waist and thighs are smaller.
When reviewing photographs 1 year apart, same weight - and I tried on the same clothes, even my 12 y.o. daughter said - Mum you look different. Its subtle - but my shoulders are rounder and more defined - there is more muscle definition in my chest, my waist is smaller etc. A colleague looked at a photo of me 12 months ago and thought I had lost some weight since then - "You look thinner in the face". My weight is probably a few kilos lighter - but I think I've also changed muscle/fat ratio
I can feel the difference. I feel the difference in the way underwear sits on my body (more of that Lift and Separate feeling), I can feel the way my stomach feels flatter and my thighs feel stronger.
From a weight management perspective, I have now found that I can eat more without gaining weight. This was one of my goals to increase my metabolism through gaining more muscle. I think this combined with plenty of metabolism boosting exercise is really working.
You don't gain a muscly body overnight, and mine still has a very long way to go - but - I think the long term benefits of the exercise are really starting to show.
I've been exercising fairly consistenly now for almost 2.5 years, and it has occured to me lately that there are lots of signs that I have slowly changed shape, regardles of what the scales say.
For example
When comparing statistics from one year to another, if I compare at the same scale weights, my waist and thighs are smaller.
When reviewing photographs 1 year apart, same weight - and I tried on the same clothes, even my 12 y.o. daughter said - Mum you look different. Its subtle - but my shoulders are rounder and more defined - there is more muscle definition in my chest, my waist is smaller etc. A colleague looked at a photo of me 12 months ago and thought I had lost some weight since then - "You look thinner in the face". My weight is probably a few kilos lighter - but I think I've also changed muscle/fat ratio
I can feel the difference. I feel the difference in the way underwear sits on my body (more of that Lift and Separate feeling), I can feel the way my stomach feels flatter and my thighs feel stronger.
From a weight management perspective, I have now found that I can eat more without gaining weight. This was one of my goals to increase my metabolism through gaining more muscle. I think this combined with plenty of metabolism boosting exercise is really working.
You don't gain a muscly body overnight, and mine still has a very long way to go - but - I think the long term benefits of the exercise are really starting to show.
Diary Entry of a Fitness Freak
I am sooo loving my weekends at the moment.
Now that Saturday morning sport has finished for the girls, it means there is no reason why I can't head into the gym in the morning for a somewhat leisurely workout. I say somewhat leisurely as I don't seem to be able to get in there earlier than 10 am (keep in mind they don't open until 9) and that only gives me 2 hours until they close again at 12. But still, 2 hours of no rush in after work, and work to a time schedule because hubby will be picking me up at a certain time and I have to get back home to cook tea. I've been doing 45 minutes in the Male Zone weight room (had it to myself last week - maybe I've scared 'em off with my mega muscles LOL) and then running for an hour. Then I've changed clothes, taken my self to the local shopping centre for a relaxing lunch on my own, a dawdle through the shops and a bit of food shopping. HEAVEN! And Sundays I've been doing my long bike ride for the week (90 mins this week) and what ever else I've felt like. (Walks, weights, pushups etc)
By Monday I'm sore but loving it. I am also almost embarassed to admit that I think I had DOMS in my glutes for the first time on Sunday (must have finally hit proper form) - even sitting on the toilet seat hurt - WHAT A GREAT FEELING! My new motto for the glutes parallels a bra ad - "Lift and Separate" - LOL - don't share that one too far!
Now that Saturday morning sport has finished for the girls, it means there is no reason why I can't head into the gym in the morning for a somewhat leisurely workout. I say somewhat leisurely as I don't seem to be able to get in there earlier than 10 am (keep in mind they don't open until 9) and that only gives me 2 hours until they close again at 12. But still, 2 hours of no rush in after work, and work to a time schedule because hubby will be picking me up at a certain time and I have to get back home to cook tea. I've been doing 45 minutes in the Male Zone weight room (had it to myself last week - maybe I've scared 'em off with my mega muscles LOL) and then running for an hour. Then I've changed clothes, taken my self to the local shopping centre for a relaxing lunch on my own, a dawdle through the shops and a bit of food shopping. HEAVEN! And Sundays I've been doing my long bike ride for the week (90 mins this week) and what ever else I've felt like. (Walks, weights, pushups etc)
By Monday I'm sore but loving it. I am also almost embarassed to admit that I think I had DOMS in my glutes for the first time on Sunday (must have finally hit proper form) - even sitting on the toilet seat hurt - WHAT A GREAT FEELING! My new motto for the glutes parallels a bra ad - "Lift and Separate" - LOL - don't share that one too far!
Gadget Queen
Anyone who knows me will relate this title to me. I loooove my gadgets. And two new ones arrived during the week. A food pod for my Garmin - which will now record my distance/speed on the treadmill so that I can download to the computer, and a Mini Ipod for swimming.
Last season I grabbed "a bargain" on Ebay and bought a waterproof ipod casing for swimming - thinking I will perform better and for longer if I can distract myself with music - like I do with running. Of course the "bargain" worked out to be a bit more expensive as my existing ipod didn't fit - so I've been searching every since on ebay for another "bargain" - a mini ipod to match! It came and I'm getting quite excited. I've even downloaded books and geocaching podcasts onto it. Imagine that - I could "read" a whole book whilst swimming!
I was telling a good friend (the owner of the pool I swim in) about my recent purchase and waiting for him to laugh and the conversation went like this
"Really - you can get waterproof ipods?"
"Yes" I said hesitantly - waiting for the snicker
Pregnant pause
"Do you think you could leave it here between swims and I could borrow it? I could swim so much more if I could be listening to music!"
Ah ha - I'm not the only crazy person in the world - and not a bad deal either - considering he lets me swim in his heated lap pool in the mornings for free!
But what really got me posted about gadgets - is finding out about all the amazing blogger gadgets that exist ! I've uploaded quite a few in my sidebar. I think I'll have to visit my own blog daily just to see all the latest quotes and tips! Check 'em out and have a game of Hangman on me!
Last season I grabbed "a bargain" on Ebay and bought a waterproof ipod casing for swimming - thinking I will perform better and for longer if I can distract myself with music - like I do with running. Of course the "bargain" worked out to be a bit more expensive as my existing ipod didn't fit - so I've been searching every since on ebay for another "bargain" - a mini ipod to match! It came and I'm getting quite excited. I've even downloaded books and geocaching podcasts onto it. Imagine that - I could "read" a whole book whilst swimming!
I was telling a good friend (the owner of the pool I swim in) about my recent purchase and waiting for him to laugh and the conversation went like this
"Really - you can get waterproof ipods?"
"Yes" I said hesitantly - waiting for the snicker
Pregnant pause
"Do you think you could leave it here between swims and I could borrow it? I could swim so much more if I could be listening to music!"
Ah ha - I'm not the only crazy person in the world - and not a bad deal either - considering he lets me swim in his heated lap pool in the mornings for free!
But what really got me posted about gadgets - is finding out about all the amazing blogger gadgets that exist ! I've uploaded quite a few in my sidebar. I think I'll have to visit my own blog daily just to see all the latest quotes and tips! Check 'em out and have a game of Hangman on me!
Sunday, September 07, 2008
Another mini goal
I was talking to my nephew the other day, who plays footy in the reserves. He's not a really big guy in comparison to some footballers, and only 18/19 - so I was curious as to how much he can bench press. The answer - he can do sets at about 80 kgs! Now I'd guess he weighs about 80kgs, and I think if you are seriously into power lifting you have to be able to press about your own weight. Mmm - that means I should be aiming to press between 50 and 60 kgs - eek!
What can I press now? Well I'm doing sets of 25 at the moment - but I put another 5kgs on the bar and managed to do 2 at 30kgs. I also had a go this morning with the weights my husband had put on - with him spotting - 39kgs - I could hold it but not push it. So I guess my max is somewhere between 30 and 39 - but pretty close to 30.
So I've set another mini goal. I want to be able to press 50kgs. I don't know how long it will take me to get there, but if I keep the focus on it, I don't see why not.
And this should also help with my other goals in pushups, one handed pushups, clapping pushups and pullups (still cant do them.) Surely if I can bench press 50kgs I should be able to do a pullup!
Oh - and more for my records than for anyone else - yesterday I did one point (one armed) rows with 12.5 kgs dumbbells- Woo hoo! Thats the most weight I've ever done with one arm anti gravity.
What can I press now? Well I'm doing sets of 25 at the moment - but I put another 5kgs on the bar and managed to do 2 at 30kgs. I also had a go this morning with the weights my husband had put on - with him spotting - 39kgs - I could hold it but not push it. So I guess my max is somewhere between 30 and 39 - but pretty close to 30.
So I've set another mini goal. I want to be able to press 50kgs. I don't know how long it will take me to get there, but if I keep the focus on it, I don't see why not.
And this should also help with my other goals in pushups, one handed pushups, clapping pushups and pullups (still cant do them.) Surely if I can bench press 50kgs I should be able to do a pullup!
Oh - and more for my records than for anyone else - yesterday I did one point (one armed) rows with 12.5 kgs dumbbells- Woo hoo! Thats the most weight I've ever done with one arm anti gravity.
100 Pushup Challenge Update
I seem to have trouble fitting this in consistently.
Anyway, last Saturday I started week 4
Its 5 sets of 30, 22, 20, 20 and then a min of 27 (or something like that)
And for the first time I failed
I pushed out the first 30, and I think the next 22, but from there on in it was a real struggle. I'd do about 14 and then fall flat on my face. Get up, get up I'd say - and do another 2 before falling again, then 2 more, then 1 etc - you get the picture. I think I ended up doing about 113 - but I would have been fun to watch. Not to mention this was the day I ventured into the "male zone" the heavy weights area.
Ahh well.
but I will push on. Its been a week since then I must go again soon - but its scary!
Anyway, last Saturday I started week 4
Its 5 sets of 30, 22, 20, 20 and then a min of 27 (or something like that)
And for the first time I failed
I pushed out the first 30, and I think the next 22, but from there on in it was a real struggle. I'd do about 14 and then fall flat on my face. Get up, get up I'd say - and do another 2 before falling again, then 2 more, then 1 etc - you get the picture. I think I ended up doing about 113 - but I would have been fun to watch. Not to mention this was the day I ventured into the "male zone" the heavy weights area.
Ahh well.
but I will push on. Its been a week since then I must go again soon - but its scary!
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