The old right leg's flaring up again after footy this evening. I'll see how it is in the morning.
Hopefully it's just because I've only been back in to football for three weeks and the longer I play, the less sore it will be. Fingers crossed. Can't be bothered to be injured.
Wednesday 26 January 2011
Tuesday 25 January 2011
After Work Run Update
I'm now into my third week of running 3km after work and I'm loving it. It's cold and wet right now, but I'm really seeing through that and focusing on the run. Run after run, I've pushed myself to try and do more and more and yesterday, I finally managed the whole thing. I was worried today that I wouldn't be able to do it again, but I did.
I'm hoping things stay like that, but as the week goes on, I tend to feel more rundown. The best performances tend to happen at the beginning of the week.
I'm really pleased that I've shaved over three minutes of the time too.
All that's left is to keep at it and get quicker.
I'm hoping things stay like that, but as the week goes on, I tend to feel more rundown. The best performances tend to happen at the beginning of the week.
I'm really pleased that I've shaved over three minutes of the time too.
All that's left is to keep at it and get quicker.
Monday 24 January 2011
Latest 5km Run
I was very bitter this weekend because I woke up on Saturday with a fierce shooting pain in my leg, resulting in me hobbling around. This meant I could not complete this month's 5km run. I'm extra peeved because the snow in December meant I missed that one too. In terms of me running a 5km race every month, this is not cool.
The good thing was that I managed to sleep it off (don't ask!) so I still fitted in my weights session.
This puts me in the dilemma of now either running two runs in February (I'm busy this weekend), or sticking another one at the end of the year, which following the snow, I've already done.
I'm inclined to do two runs in Feb, but watch this space, I'll get back to you on that.
The good thing was that I managed to sleep it off (don't ask!) so I still fitted in my weights session.
This puts me in the dilemma of now either running two runs in February (I'm busy this weekend), or sticking another one at the end of the year, which following the snow, I've already done.
I'm inclined to do two runs in Feb, but watch this space, I'll get back to you on that.
Friday 21 January 2011
This Morning's Workout
Well I woke up this morning with a slight bit of pain in my right leg today following football last night, but it's nothing serious.
Anyway, on to the main point, I did NOT manage to do my weights session this morning. This wasn't because of football, because apart from the slight pain, I felt full of energy and ready to go. It was in fact because of some family issues I had last night. I didn't get to bed til late and as you might know, as part of all of this healthy living, eight hours of sleep a night is a must. I basically had eight hours sleep and had to get up and go straight to work.
It's not a total write-off though. As I mentioned before, I'm aiming to rest on the weekends, so I've rested to day and will rest one day on the weekend, which leaves my 5km run weights session on the same day. I'll still get two days rest and quite a bit of exercise in. Sorted.
Anyway, on to the main point, I did NOT manage to do my weights session this morning. This wasn't because of football, because apart from the slight pain, I felt full of energy and ready to go. It was in fact because of some family issues I had last night. I didn't get to bed til late and as you might know, as part of all of this healthy living, eight hours of sleep a night is a must. I basically had eight hours sleep and had to get up and go straight to work.
It's not a total write-off though. As I mentioned before, I'm aiming to rest on the weekends, so I've rested to day and will rest one day on the weekend, which leaves my 5km run weights session on the same day. I'll still get two days rest and quite a bit of exercise in. Sorted.
Thursday 20 January 2011
Footy Tonight
Playing football tonight and I'm not feeling as run down as I was last week so that's a good thing. It's a big test tonight because last week after my first football session in about five months, it took about three days to recover and I had to to take the day off exercising.
I've got a weights session tomorrow and I don't want to miss it. We'll see what happens in the morning.
I've got a weights session tomorrow and I don't want to miss it. We'll see what happens in the morning.
Wednesday 19 January 2011
Next 5km Run
I did mention in my last post that I was going to aim for four runs this week, but I totally forgot I've got a 5km run coming up this weekend. So what I've done is three 3km runs over the past three days, football tomorrow and instead of a run on Friday, I'll count the 5km run as my fourth run of the week.
I'm not looking forward to it at all. I don't think I've done a full 5km since late NOVEMBER!
Gulp.
I'm not looking forward to it at all. I don't think I've done a full 5km since late NOVEMBER!
Gulp.
Tuesday 18 January 2011
So far, so good!
The 3km run after work makes me full of energy! Feeling good about it so far.
The time it's taking me is coming down too, so that can't be bad.
Two more runs this week and a nice, long rest on the weekend.
The time it's taking me is coming down too, so that can't be bad.
Two more runs this week and a nice, long rest on the weekend.
Monday 17 January 2011
Feeling Refreshed
I've just had a day of weights, stretching, running and press ups and I'm feeling revitalised and refreshed.
Last week was tough because it was the new year and I think I was trying to do too much, especially considering I hadn't worked out for a few weeks over Christmas.
I know it sounds like a lot, but what I'm trying to aim for on a weekly basis is the following:
4 Runs
3 Weight Sessions
2 Punchbag Sessions
1 Football Game
I didn't achieve this last week and I'm being realistic when I say I don't think I'll be achieving it this week. Last week it looked more like this (actual times I exercised in brackets):
4 Runs (2)
3 Weight Sessions (2)
2 Punchbag Sessions (0)
1 Football Game (1)
So out of ten sessions, I managed just half at five. I guess it's not that bad to start the year off, but I'm definitely looking to shoot that up to eight and then the full ten next week.
I'm worried about fatigue and feeling rundown, but we'll cross that bridge when we get there.
Last week was tough because it was the new year and I think I was trying to do too much, especially considering I hadn't worked out for a few weeks over Christmas.
I know it sounds like a lot, but what I'm trying to aim for on a weekly basis is the following:
4 Runs
3 Weight Sessions
2 Punchbag Sessions
1 Football Game
I didn't achieve this last week and I'm being realistic when I say I don't think I'll be achieving it this week. Last week it looked more like this (actual times I exercised in brackets):
4 Runs (2)
3 Weight Sessions (2)
2 Punchbag Sessions (0)
1 Football Game (1)
So out of ten sessions, I managed just half at five. I guess it's not that bad to start the year off, but I'm definitely looking to shoot that up to eight and then the full ten next week.
I'm worried about fatigue and feeling rundown, but we'll cross that bridge when we get there.
Friday 14 January 2011
New Strategy 5
I'm absolutely shattered this week following the running, football and weight sessions. I've had to take a rest today because I feel so run down. I guess as I didn't workout over the Christmas period, I can't exactly come back with intense exercises and expect to do every session. That's something for me to build on in the weeks to come.
Anyway, before I move on to the final part of strategy for the first quarter of 2011, here's a quick reminder of what we've gone through this week:
Exercise
Weighing
Alcohol
Diet
The final part of this strategy is just plain old chilling. Relaxing. Taking it easy. That's it.
In the past, I've had too many downward spirals where I've perhaps had a chocolate in the day which has given me the attitude of 'well I've blown the good eating today, might as well carry on and start again tomorrow'. This would result in more chocolate, cakes and sweets, followed by a takeaway, cheesecake and possibly some booze. Not good.
During this new year, I've tried to change my attitude that it's ok to to go wrong here and there. For instance, on two occasions this week, I've had a chocolate flapjack which is roughly the size of two Dairy Milk squares. The key thing is, I didn't panic and stress and stuff my face. I ate it, got the taste from it, savoured it and that's it. Over. Back to normal. No binging or downward spirals. Just back to normal.
I'm beginning to realise that relaxing is a major element of a well balanced diet. You NEED those meals once a week where you get a takeaway and have a dessert. It keeps you going until the next time and most importantly won't make you go crazy and binge.
That's the new strategy as a whole. Just some small tweaks to what I've been doing really. Feel free to use!
Anyway, before I move on to the final part of strategy for the first quarter of 2011, here's a quick reminder of what we've gone through this week:
Exercise
Weighing
Alcohol
Diet
The final part of this strategy is just plain old chilling. Relaxing. Taking it easy. That's it.
In the past, I've had too many downward spirals where I've perhaps had a chocolate in the day which has given me the attitude of 'well I've blown the good eating today, might as well carry on and start again tomorrow'. This would result in more chocolate, cakes and sweets, followed by a takeaway, cheesecake and possibly some booze. Not good.
During this new year, I've tried to change my attitude that it's ok to to go wrong here and there. For instance, on two occasions this week, I've had a chocolate flapjack which is roughly the size of two Dairy Milk squares. The key thing is, I didn't panic and stress and stuff my face. I ate it, got the taste from it, savoured it and that's it. Over. Back to normal. No binging or downward spirals. Just back to normal.
I'm beginning to realise that relaxing is a major element of a well balanced diet. You NEED those meals once a week where you get a takeaway and have a dessert. It keeps you going until the next time and most importantly won't make you go crazy and binge.
That's the new strategy as a whole. Just some small tweaks to what I've been doing really. Feel free to use!
Thursday 13 January 2011
New Strategy 4
Here are the tweaks I've made to my strategy so far this year:
Exercise
Weighing
Alcohol
Right, on to some diet changes now then. I'm still aiming for the same calories per day as I used to, so roughly between 1600 -1800 calories, along with about 160g - 180g of protein and a max of 150g of carbs. With regards to cooking, I'm still sticking with non-processed home cooked foods without any salt and the absolute minimum of olive oil.
There are two amendments that I'll be making as part of the new strategy with regards to diet. I was getting quite bored of snack ideas towards the end of last year, so I'll be incorporating more fruit and nuts in to my diet. I don't really believe in that 5-a-day stuff, but along with the vegetables and salad I eat, it will help in that area.
The second change I've made is to eat every two hours. Previously I'd eat every three hours, but now I'm talking my day's worth of food and splitting it over six meals, starting with breakfast at 9am. This way, by the time I've finished some food, its really not very long before some more. It definitely beats hunger and you can still remain within your calorie parameters.
It works well for me. Definitely worth trying if you find yourself hungry.
Exercise
Weighing
Alcohol
Right, on to some diet changes now then. I'm still aiming for the same calories per day as I used to, so roughly between 1600 -1800 calories, along with about 160g - 180g of protein and a max of 150g of carbs. With regards to cooking, I'm still sticking with non-processed home cooked foods without any salt and the absolute minimum of olive oil.
There are two amendments that I'll be making as part of the new strategy with regards to diet. I was getting quite bored of snack ideas towards the end of last year, so I'll be incorporating more fruit and nuts in to my diet. I don't really believe in that 5-a-day stuff, but along with the vegetables and salad I eat, it will help in that area.
The second change I've made is to eat every two hours. Previously I'd eat every three hours, but now I'm talking my day's worth of food and splitting it over six meals, starting with breakfast at 9am. This way, by the time I've finished some food, its really not very long before some more. It definitely beats hunger and you can still remain within your calorie parameters.
It works well for me. Definitely worth trying if you find yourself hungry.
Wednesday 12 January 2011
New Strategy 3
So far this week, we've touched on my new exercise routine and my different view on weighing myself.
One other thing that I've decided to make a change on is alcohol. I'll be employing a couple of rules this year to hopefully allow for less alcohol. Don't get me wrong, I'm not an alcoholic, but I do think there are corners I can now cut because I'm not as bigger drinker as I used to be.
The first major thing is that I have got rid of all alcohol in my house. The new rule with this (plus its exception!) is no booze at home unless I've got someone over. This will cut out random beers here and there watching football or just chilling etc. It's proved well so far. Plus I got to drink everything in the house before starting this rule!!!
The second thing I've implemented is that when I'm out drinking, I will make sure every third drink is a big glass of water. I'll also make sure to drink at least a pint of water before I go to bed. Not only will this cut down on alcohol consumption, I think it's just good practice to cut down a hangover too!
Just to reiterate, I'm not an alcoholic.
One other thing that I've decided to make a change on is alcohol. I'll be employing a couple of rules this year to hopefully allow for less alcohol. Don't get me wrong, I'm not an alcoholic, but I do think there are corners I can now cut because I'm not as bigger drinker as I used to be.
The first major thing is that I have got rid of all alcohol in my house. The new rule with this (plus its exception!) is no booze at home unless I've got someone over. This will cut out random beers here and there watching football or just chilling etc. It's proved well so far. Plus I got to drink everything in the house before starting this rule!!!
The second thing I've implemented is that when I'm out drinking, I will make sure every third drink is a big glass of water. I'll also make sure to drink at least a pint of water before I go to bed. Not only will this cut down on alcohol consumption, I think it's just good practice to cut down a hangover too!
Just to reiterate, I'm not an alcoholic.
Tuesday 11 January 2011
New Strategy 2
Right, I told you yesterday about my amended work out schedule as of 2011 yesterday, including my 'running home from work' bit (you can read the post here)
The next change I've made is that I will now weigh myself once a week, rather than everyday. Click here to see a post as to why I still think there are advantages to weighing yourself everyday.
The reason I've now opted to try this out is because I'm hoping it will be a different way of adding 'pressure' to a weight loss programme. For example, if you weigh yourself one day and have a target loss in seven days time, then you'll be under pressure in those seven days to lose the weight as you don't know what you're weighing in at on a daily basis. You'll find out seven days later.
I still feel that weighing daily, weekly and monthly do have their pro's and con's. You use what works for you.
Tomorrow I'll let you know about my new target system.
The next change I've made is that I will now weigh myself once a week, rather than everyday. Click here to see a post as to why I still think there are advantages to weighing yourself everyday.
The reason I've now opted to try this out is because I'm hoping it will be a different way of adding 'pressure' to a weight loss programme. For example, if you weigh yourself one day and have a target loss in seven days time, then you'll be under pressure in those seven days to lose the weight as you don't know what you're weighing in at on a daily basis. You'll find out seven days later.
I still feel that weighing daily, weekly and monthly do have their pro's and con's. You use what works for you.
Tomorrow I'll let you know about my new target system.
Monday 10 January 2011
New Strategy 1
Hope you're well and enjoying the new year!
All of this week I plan to let you know about a 'new strategy' that I devised for myself prior to Christmas. I'm not sure if its going to work, but I can only try. Please feel free to take any tips from it and use them yourself.
The first major thing I've worked on is the exercise. Last year I'd be doing three weigh sessions and three 5km running sessions with just Sunday as rest. This year, I'll be sticking with the three weight sessions a week, but I've introduced five shorter runs EVERY week day. I now get my wife to drop me 3km from home after work and I run back.
I think the shorter runs will be more effective and will allow me the whole weekend to recuperate.
I've also decided to commit to five-a-side on a weekly basis, so I'll drop the run on the day I'm playing. The group of people I play football with is always huge, so you don't get a game every week. Whenever I don't play, I'll run.
We'll see how this goes for a couple of weeks because it could be exhausting. I'll adjust as we go along.
Tomorrow, on to a look at the diet.
All of this week I plan to let you know about a 'new strategy' that I devised for myself prior to Christmas. I'm not sure if its going to work, but I can only try. Please feel free to take any tips from it and use them yourself.
The first major thing I've worked on is the exercise. Last year I'd be doing three weigh sessions and three 5km running sessions with just Sunday as rest. This year, I'll be sticking with the three weight sessions a week, but I've introduced five shorter runs EVERY week day. I now get my wife to drop me 3km from home after work and I run back.
I think the shorter runs will be more effective and will allow me the whole weekend to recuperate.
I've also decided to commit to five-a-side on a weekly basis, so I'll drop the run on the day I'm playing. The group of people I play football with is always huge, so you don't get a game every week. Whenever I don't play, I'll run.
We'll see how this goes for a couple of weeks because it could be exhausting. I'll adjust as we go along.
Tomorrow, on to a look at the diet.
Thursday 6 January 2011
Knee injury
Totally PEEVED this morning!!! Woke up at 7am to hit the road for an early morning jog thinking I'd be fine, but my leg was in so much pain. Even more than when I actually tripped over yesterday!!!
I've got a new running programme I'm starting on Monday, but more on that next week. I'll need to rest it until then.
Still need to get back on track with the food following the Xmas period too. More on that to tomorrow.
I've got a new running programme I'm starting on Monday, but more on that next week. I'll need to rest it until then.
Still need to get back on track with the food following the Xmas period too. More on that to tomorrow.
Wednesday 5 January 2011
First training of 2011
Had a few last sniffles yesterday so decided against going for a run in the morning, but finally feeling better today. I got up nice and early this morning, grabbed my iPod, kitted up, laced up my trainers and went for a run for the first time in weeks.
It was brilliant to get out and open up the lungs with some early morning fresh air, even though it's still chilly outside. I didn't get as tired as I thought I would and just carried on with a steady pace until... Smack! Crash! Wallop! I tripped up and fell face first on the cold concrete. Nice.
In all of my running, I've never done that before, so it was obviously a bit of a surprise. I just rolled over, got up, and carried on. I felt fine for a few strides until my knee and leg felt a bit painful, so I decided to call it a day. It wasn't until I got in the shower did I notice all of the blood gushing everywhere. Again, nice.
It's been taped up and been fine all day to today, just a few bits of pain here and there. I intend to go for a run tomorrow again, but will sleep on this injury and see how it is in the morning.
It was brilliant to get out and open up the lungs with some early morning fresh air, even though it's still chilly outside. I didn't get as tired as I thought I would and just carried on with a steady pace until... Smack! Crash! Wallop! I tripped up and fell face first on the cold concrete. Nice.
In all of my running, I've never done that before, so it was obviously a bit of a surprise. I just rolled over, got up, and carried on. I felt fine for a few strides until my knee and leg felt a bit painful, so I decided to call it a day. It wasn't until I got in the shower did I notice all of the blood gushing everywhere. Again, nice.
It's been taped up and been fine all day to today, just a few bits of pain here and there. I intend to go for a run tomorrow again, but will sleep on this injury and see how it is in the morning.
Monday 3 January 2011
Almost there
I've almost shaken off this cold that I've had since Thursday. Some rest today and a good night's sleep should see me back to better health tomorrow, then I can finally get back to some training.
Got mixed feelings about running tomorrow. Looking forward to it because I've not run for a few weeks, but worried because I know I'll be coughing, choking and spluttering before ten mins!!! I'll let you know how I get on in the morning.
Just polished off three aloo pronthay while writing this. Ooops.
Got mixed feelings about running tomorrow. Looking forward to it because I've not run for a few weeks, but worried because I know I'll be coughing, choking and spluttering before ten mins!!! I'll let you know how I get on in the morning.
Just polished off three aloo pronthay while writing this. Ooops.
Sunday 2 January 2011
Annoying cold
Was hoping to start running this morning, but still can't fully shake off this cold I've had since Thursday. The worst of the illness has gone, but still sneezing away with a runny nose. Hopefully will be back on track tomorrow.
Saturday 1 January 2011
January Weigh In
It's been a couple of weeks since I've posted on this blog... and yes... I'm ashamed of myself!!!
A lot's been going on in the past couple of weeks. I've been exercising on and off, unfortunately without any conviction or major intensity, plus the festive season has meant I gave in to SO MUCH temptation and have been stuffing myself day after day after day after day. You get the picture.
One other notable point in the past couple of weeks was the cancellation of my scheduled monthly 5km run. I had signed up and was due to run on 18th December, but this was the first day that there was a mad flurry of snow in my area so it got cancelled. I stupidly tried to leave my house in the car and got stuck for two hours around the corner!!!
Anyway, I've booked my January and February runs and to combat the cancelled December one, I'll stick another one on the end of my twelve months so I still would've completed twelve runs.
Right, on to the weigh in now. As expected, I've made a big gain, weighing in at 82.8kg. Here's how things stand:
1st June - 79.5kg (12 stone 7.3lbs)
1st July - 85kg (13 stone 5.4lbs)
1st August - 85kg (13 stone 5.4lbs)
1st September - 84.1kg (13stone 3.40lbs)
1st October - 86.8kg (13 stone 9.36lbs)
1st November - 82.3kg (12 stone 13.44lbs)
1st December - 79.6kg (12 stone 7.48lbs)
1st January - 82.8kg (13 stone 0.36lbs)
I know what I have to do this year and what better day to get back on track. I prepared a new strategy last week to tackle the first quarter of the year. I'll put some details of it up throughout the week.
Good luck to anyway trying to lose weight as a new years resolution. Let me know if you've got any good ideas or suggestions.
A lot's been going on in the past couple of weeks. I've been exercising on and off, unfortunately without any conviction or major intensity, plus the festive season has meant I gave in to SO MUCH temptation and have been stuffing myself day after day after day after day. You get the picture.
One other notable point in the past couple of weeks was the cancellation of my scheduled monthly 5km run. I had signed up and was due to run on 18th December, but this was the first day that there was a mad flurry of snow in my area so it got cancelled. I stupidly tried to leave my house in the car and got stuck for two hours around the corner!!!
Anyway, I've booked my January and February runs and to combat the cancelled December one, I'll stick another one on the end of my twelve months so I still would've completed twelve runs.
Right, on to the weigh in now. As expected, I've made a big gain, weighing in at 82.8kg. Here's how things stand:
1st June - 79.5kg (12 stone 7.3lbs)
1st July - 85kg (13 stone 5.4lbs)
1st August - 85kg (13 stone 5.4lbs)
1st September - 84.1kg (13stone 3.40lbs)
1st October - 86.8kg (13 stone 9.36lbs)
1st November - 82.3kg (12 stone 13.44lbs)
1st December - 79.6kg (12 stone 7.48lbs)
1st January - 82.8kg (13 stone 0.36lbs)
I know what I have to do this year and what better day to get back on track. I prepared a new strategy last week to tackle the first quarter of the year. I'll put some details of it up throughout the week.
Good luck to anyway trying to lose weight as a new years resolution. Let me know if you've got any good ideas or suggestions.
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