TRAINING PLAN WEEK 3............AND WEEK 2 UPDATE.....
Howdy all! Week 2 I'd give about a 7/10 in effort. I went hardcore in the week, had the unfortunate phone drama on Thurs, Fri and Saturday. If tri training or half marathon or fitness training in a half serious mode..........carbs can't be substituted for alcohol either as a way to try to lose or at least control weight.
Prioritising and organisation to get things done needs to be key! Also I think I'm best to vary my training. IE, at least on the treadmill do intervals sometimes rather than just as far as I can in 30 mins. Swimming, - I blew off the session cause I heard the pool was busy but didn't find a way to fit my session in for the week. I have progressed well with resistance, my less fav training! Have now got pushup on toes PB up to 16!!! I reckon arms and shoulders are toning up nice. Weight was down at 72.9kg on Thurs but was annoyed to see it at 73.6 on Sat when still going hard............that's why I should keep off scales too much LOL! A big challenge for me is still to not let a little laziness turn into alot of laziness and bad habits and I'm succeeding with that. But still can do better to get more athlete like! Another thing as well as fatloss and fitness gain is I want to get resting heart rate down! I've always had a highish heart rate, (90-100bpm resting as a kid) and now can get it to 210bpm when I train at my most intense! Resting is about 75-76bpm when I first wake up. I'd like to get that well down into the 60's if poss. My heart rate monitor sometimes tells me I've trained at 98% of my max after a 50 min run when I log in my age etc! I do go hard but don't know if that's possible! Also maybe one or two morning training sessions a week could work on days I start at 8.30 or 9am.
Oh, a trainer would be nice...............but time to keep on trucking on....... Major goal is to get all sessions done at allocated time slots unless of a real decent reason, (disorganisation and moods don't count). Actually I forgot to get all my shift times so will update all week sessions tomorrow. However I will list tomorrow's.
WEEK 3 PLAN:
MONDAY: 30 min swim at pool swimming freestyle as best as poss! Not an option to skip it this time! 15 mins resistance workout in evening.
ACTUAL: OKAY, I STILL DIDN'T MAKE IT TO POOL! DIDN'T FIND GOGGLES AND CAP IN TIME BEFORE WORK AND BUS THIS MORN AND FORGOT ABOUT THEM LAST NIGHT, JUST REMEMBERING TOGS AND TOWEL! BUT DID 5.3KM OUTDOOR HILLY RUN FOLLOWED BY 18 MINS RESISTANCE TRAINING. I IMPROVED 1.5 MINS FROM THE SAME RUN TWO WEEKS AGO COMING IN WITH A TIME OF 32 MINS, 16 SECS. (GENERALLY I CAN RUN FASTER ON TREADMILL BUT THAT IS NORMAL) IMMEDIATE GOAL IS TO KEEP IMPROVING AND GET THAT UNDER 30 MINS. RESISTANCE TRAINING WAS HARD BUT IS COMING ALONG WELL! I BETTERED MY TOE PUSH UP PB AGAIN COMING IN WITH 18 CONSECUTIVE, (ALMOST 20)! THEN DROPPED DOWN STRAIGHT AWAY FOR 22 ON KNEES, THEN WASTED! THEN NORMAL SIT AGAINST WALL THING, PLANK, LUNGE VARIATIONS, VARIOUS CRUNCHES, TRICEP DIPS AND REPEAT! I DIDN'T GET BACK TO TOES BUT STILL MANAGED 30 CONSECUTIVE PUSHUPS ON KNEES SECOND ROUND. EATS ETC ON TRACK!
TUESDAY 1 FEB 2011: Plan to get out of work on time and make Body Pump! I'm excited about maybe being more supple this class with my improved pushup, lunge and plank ability and will ensure I try class with good weights. Am planning on at least 10 mins on rower after this class before bus! Will weigh in tomorrow morn being 1 Feb.
ACTUAL: COMPLETED THE 1 HOUR BODY PUMP CLASS, I NOTED GREAT IMPROVEMENT IN MY PUSH UP, PLANK AND LUNGE ABILITY IN PARTICULAR THIS CLASS WHICH WAS PLEASING AND GAVE CLASS HEAPS! DIDN'T MAKE IT TO ROWER, DECIDED ARMS WERE FAGGED AND DEAD FEELING! INSTEAD FOLLOWED PUMP WITH A 20 MIN RUN ON TREADMILL BEFORE HAVING TO GET BUS, - 3.65KM. ON TRACK WITH NUTRITION ETC.
FEB 1 2011 WEIGH IN THIS MORN WAS 72.5KG, (160lb). THAT COMPARES WITH DEC 31 2010 @ 74.5KG. 5CM OFF EACH WAIST AND STOMACH IN LAST 15 DAYS AS WELL!
WEDNESDAY 2 FEB: After I logged off yesterday I realised I hadn't posted up a training plan for today but it was too late to log into do it. Mentally I decided on running my 9km hilly run block. Actually it's a short tad over 9km.
ACTUAL: COMPLETED THE RUN! HEADED OFF AT 6PM AND IT WAS STILL 29.9 DEGREES SO I CARRIED A FULL WATER BOTTLE AND HOUSE KEYS. WOW, I'D NEVER RUN WITH A WATER SUCKER BOTTLE AT ALL AND I MUST SAY IT SUCKED! AFTER ABOUT 5KM I'D FINISHED THE WATER BUT WAS STILL CARRYING BOTTLE, KEYS AND EVENTUALLY SUNNIES AS THEY GOT SO FOGGED UP IN SWEAT! RAN IT ALL, PUSHED UP THE MANY RATHER STEEP HILLS QUITE HARDCORE, THE DOWNS WERE NICER! JUST ON ONE HOUR FOR COMPLETION TIME TODAY. EVENTUAL AIM IS TO GO UNDER 50 MINS FOR THIS BUT I EXPECT IT TO TAKE A WHILE. NUTRITION ON TRACK. FEEL A TAD GUILTY HAHA OVER THE 1 TEASPOON OF SPICY RED BOTTLE SAUCE I HAD WITH THE CHICKEN, VEG STIRFRY. I ALSO HAD LEMON JUICE AND CRACKED PEPPER AND WATER IN THE SAUCE BUT DID ADD ABOUT 15G FOUNTAIN SPICY RED SAUCE TO WHOLE DINNER MIX TO SIMMER FOR A BIT NOT TO FREAK BF OUT ABOUT TOTALLY CLEAN FOOD YET. WE HAD IT WITH BASMATI RICE, (ME JUST A TINY BIT).
THURSDAY 3 FEB: 30 min ride turbo trainer as hard as poss. 15 mins resistance training all major muscle groups.
ACTUAL: I DID DO THE 30 MIN TURBO RIDE, INFACT 31 MINS! I KNOW I PUSHED HARD, CAN FEEL DEFINITE IMPROVEMENT WITH SPEED AND REVOLUTIONS. IT WAS A STRUGGLE TO ACTUALLY START TODAY AND I NEARLY BLEW IT OFF! BIG DAY AT WORK, HOME LATE, STILL 32 DEGREES IN EVENING AND I HAD 1 CAN BEER WITH BF, THEN HEAPS WATER!. THEN ONTO COOK HEALTHY TEA, WATCH BIGGEST LOSER. THEN WATCHING MICHELLE BRIDGES I HAULED IT ONTO TURBO..............NO EXCUSES! STILL 30 DEGREES WHEN TRAINING BUT THIS IS GOOD TRAINING I THINK! I DO ADMIT TO BLOWING OFF 15 MIN RESISTANCE.........IT WAS NEARLY 9.30, I KNEW I'D GIVE IT SHORT OF MY BEST. HOWEVER...........I DON'T GET A DAY OFF TOMORROW! INSTEAD I HAVE TO DO JUST THAT AND SHOULD BE FIRED UP AND FRESH WHEN I DO! IN AND OUT FOR 15-20 MINS TOMORROW! OTHER THAN MY 1 CAN MIDSTRENGTH LOW CARB BEER, ALL ON TRACK! By the way, I won't go into big spiels on the Biggest Loser and my opinions but I can't believe Michelle Bridges weighed in at 65.5kg after her week with the family. She isn't overly tall and I know she is muscly but she is the leanest smallest 65.5kg person I think I'd seen. Maybe the weigh in numbers are fudged but wow! Now I think hitting under 70 or 70.0 will be an achievement but I'm up for getting and staying under 68kg!
FRIDAY 4 FEB: WAS GONNA BE A DAY OFF BUT AT LEAST 15 MINS RESISTANCE TRAINING IS COMPULSORY!
ACTUAL: HAD FULL DAY OFF AND A FULL BODY MASSAGE! HMMMM! ON TRACK BUT LIGHT TEA AS DIDN'T WANNA MESS UP THE KITCHEN AFTER A BIG ORGANISATION FOR PARTY SATURDAY!
SATURDAY 5 FEB: BF's 30th b-day party! However before I get into prep as it will be a big one I'm to complete a brick session of 20 mins turbo followed by 20 min run!
ACTUAL: NAUGHTY PIP DIDN'T DO THE BRICK SESSION. BUT DID START WITH A 20 MIN RESISTANCE WORKOUT STARTING OUT WITH 20 CONSECUTIVE PUSH UPS ON TOES!!! NEW RECORD, NOW I'M FOCUSSING ON GOING LOWER AND IMPROVED FORM!!! I FOLLOWED THAT STRAIGHT UP WITH A 5.3KM RUN. RUN WAS A BIT SLOW AS WORKOUT WAS BEFORE BREKKIE AND AFTER A LIGHT TEA YESTERDAY. NUTRITION, - WELL HAD BF'S 30TH PARTY THAT NIGHT, THERE WAS AN OVER ABUNDANCE OF FOOD AND DRINK! SO DID EAT A BIT MORE THAN NORM, (AND PROB HAD TOO MUCH WINE) BUT NO BINGEING!
SUNDAY 6 FEB: No promises for any significant exercise today! If I manage anything it's a plus...........however just must make sure I keep control, no overconsuming resulting in guilt of possible leftovers if slightly hungover!
ACTUAL: DAY OFF TRAINING, HAD NICE PLATE OF LEFTOVERS OF SALADS, COLD MEAT FOR LUNCH AND RISSOLES FOR BREKKIE! GOT TO WATCH MYSELF WITH THESE LEFTOVERS!!!
Pip
Sunday, January 30, 2011
Sunday, January 23, 2011
TRAINING PLAN......WEEK 2!!!...........AND WEEK ONE UPDATE
Firstly I'll give a small re-cap of week one. Over the week was extremely disciplined. I trained to my full which made me set high standards for myself. I bettered my lifetime ever PB in toe pushups 3 times, unthinkable in the past! PB used to be 10 but on Mon I did 11, Tues did 12 and on Thurs somehow managed 14! I dislike the turbo. (but it's effetive). Just ran out of time to get my rowing in at gym after run on Wed but I couldn't have given it much anyway. On Friday I had a vague idea of hitting gym for rowing and weights on day off but really hit a wall, (as work is fast on feet all day) in final hour so allowed myself the day off. Saturday I just wasn't as organised as I could have been, no excuses! I could have and should have got to pool that morning! Today, (Sun) I missed workout too but am not so hard on self about that today as it's BF's actual 30th b-day and he had a few visitors throughout day. All in all good first week all up, am happy! However if I slip high standards slightly for a day I know I need to be careful not to give up and slip completely which for me is a big challenge, (instead just get back to norm the next day). No bingeing has happened though, just not the cleanest food for a couple of social meals.
TRAINING PLAN WEEK 2:
MONDAY 24 JAN: 30 mins treadmill session as far as poss, 15 mins body weight resistance work
ACTUAL: HIT GYM AND TREADMILLS WERE ALL FULLY IN USE FIRST UP SO STARTED OFF WITH 5 MINS AT CHALLENGING INTENSITY ON ROWER, THEN TREADMILL WAS FREE! IN TODAY'S 30 MIN RUN I MANAGED 5.31KM IN 30 MINS AND THAT WAS VERY MUCH EXTENDING MYSELF. THE LAST 5 MINS I EVEN STARTED FEELING NAUSEAUS ON THE RUN BUT DIDN'T WANT TO ALLOW MYSELF TO STOP UNLESS IT WAS REALLY URGENT! I EVEN PUT UP SPEED IN FINAL MIN JUST TO REALLY HURT! ONCE GETTING OFF TREADMILL I FELT NORMAL STRAIGHT AWAY LOL! AFTER TEA TONIGHT I GOT ONTO THE RESISTANCE TRAINING DOING 17 MINS BODY WEIGHT STUFF. NOW I'M UP TO 15 PUSHUPS ON TOES FOLLOWED STRAIGHT AWAY WITH 20 KNEE ONES. THEN CRUNCHES, SIT AGAINST WALL AT 90 DEGREE ANGLE THING WITH LEGS CLOSER TOGETHER, (OUCH), VARIATIONS OF LUNGES, PLANK, TRICEP DIPS AND REPEAT! EATS ON TRACK! ACTIVE DAY AGAIN. I JUMPED ON SCALES YESTERDAY MORN WHICH I SHOULDN'T HAVE WITH READ OF 74.4KG, 164lb.
TUESDAY 25 JAN: 30 min swim @ pool going as far as poss
ACTUAL: DIDN'T MAKE IT TO POOL YET AGAIN!!! FOUND OTHER ODD JOBS TO DO AND HEARD POOL WAS REALLY PACKED TODAY FOR SOME REASON WHICH DETERRED ME AS I WANTED A HARD WORKOUT. HOWEVER DID DO 31 MINS ON TURBO TRAINER TODAY, GOT SATURATED IN SWEAT ETC AS PER NORM BUT CAN TELL ALREADY I'M BUILDING MORE OF A FITNESS BASE WHICH WILL BE GREAT FOR TRIATHLON AND EVERYTHING! I DEFINITELY HAVE MORE LEG, CORE AND ARM STRENGTH AND ENDURANCE THAN EVEN A COUPLE OF WEEKS AGO AND WAIST IS DOWN 4CM IN 9 DAYS! DID SOME PUSHUPS, DIPS, STARJUMPS FOR A BIT, ANOTHER ACTIVE DAY. EATS ON TRACK.
WEDNESDAY 26 JAN: 15 mins resistance body weight workout followed by Brick session of 20 mins turbo followed by 20 min run..........then can enjoy Australia Day!!!
ACTUAL: DID AS SAID BUT RESISTANCE TRAINING LASTED 17 MINS, HARD WORK AS PER NORM! 16 CONSECUTIVE PUSHUPS ON TOES FIRST UP BEFORE DROPPING TO 20 ON KNEES. SECOND ROUND DID 30 KNEE PUSHUPS. PLANK, DIPS, LUNGE ABILITY IMPROVING LOTS TOO! 2O MINS ON TURBO WAS HARD WORK! TALK ABOUT JELLY LEGS ON 20 MIN RUN TODAY DIRECTLY FOLLOWED BY THE RIDE AND RESISTANCE! MAY NEED TO LOOK AT SLIGHTLY MORE CARBS IF TRAINING MUCH LONGER THAN THIS IN FUTURE AS ON RUN I STRUGGLED SOMEWHAT ON RUN JUST TODAY! YESTERDAY AND BREKKIE ENDED UP BEING RATHER LOW CARB. WEIGH IN TODAY: 73.0KG SO AS OF THIS MORNING A BIT OF A 'WOOSH' FINALLY HAPPENED! ALMOST CAN WEAR THE CARGO SHORTS WITH A SINGLET OR FITTED TOP WITHOUT A MUFFIN TOP! HOWEVER I CAN TELL I'M NOT LOSING MUSCLE MASS FROM A FEW YEARS BACK CAUSE OF A) SUPPLENESS AND BETTER STRENGTH RESULTS AND B) I FIT OLD CLOTHES I USED TO FIT WHEN A KILO LESS. STILL A DECENT AMOUNT OF FAT TO SHED AND FITNESS TO GAIN!
THURSDAY 27 JAN: 30 mins turbo trainer as best as poss
ACTUAL: VERY FRUSTRATING DAY TODAY! WORK WAS CRAZY MANIC, JUST NOT ENOUGH STAFF, WAS VERY ACTIVE AND WE COULDN'T EASILY KEEP UP, NOT FUN! MUSCLES SORE AT WORK ALL DAY TOO! FELT LIKE I WAS HITTING A WALL MOST OF THE DAY, JUST WANTED A REST! THOUGHT I HAD KINDA PUSHED THROUGH IT BUT HIT THE GYM ANYWAY! IT WAS TIME FOR A RUN AS I DID TURBO ON TUES AND THE BRICK SESS AND RESISTANCE YESTERDAY. SO HURLED ON UP FOR A 30 MIN RUN AS FAST AS POSS ON TREADMILL. I PUT PACE AT 10.6KMPH TO START WITH LIKE MON. HOWEVER I WAS TOTALLY EXHAUSTED AFTER 12 MINS WITH NO FEELING OF POWER MUCH LEFT IN ME. IF AT 27 OR 28 MIN MARK I WOULD HAVE KEPT PUSHING ON BUT NOT FOR ANOTHER 18 MINS! SO I DROPPED PACE DOWN TO A WALK FOR MOST OF THE REST OF IT WHILE INCREASING IT TO 10KMPH FOR LAST 2 MINS. UNHEARD OF FOR ME AND ONLY COVERED 4.44KM IN 30 MINS TODAY. I THINK IT'S A RESULT OF THE RECENT HARD WORKOUTS, DAYS AT WORK AND NOT MANY BUT A FEW CARBS IN LAST COUPLE OF DAYS. I CONFESS, I'VE HAD WINE TWICE THIS WEEK, A COUPLE OF GLASSES ON SUN WITH BF ON HIS 30TH AND ALSO 3 LARGE OF SPARKLING YESTERDAY ARVO ON AUSSIE DAY WITH A MATE. BECAUSE THE WINE PROB WAS 600 CAL I ONLY ATE ABOUT 1100 FOOD CALS YESTERDAY AND LESS CARBS WHICH MAY NOT BE THE BEST FOR ENDURANCE TYPE ACTIVITY! HAD 1/3 RAW CUP OF BROWN RICE WITH CHICKEN AND VEG AND LEMON JUICE TONIGHT. OTHER FRUSTRATION, I WAS RUNNING FOR BUS EARLY THIS MORN ACROSS PARK. HAD BACKPACK ON WITH GYM GEAR. I REMEMBER PICKING PHONE OFF CHARGER AND PUTTING IT IN WHAT I THOUGHT WAS BAG BUT COULD HAVE BEEN POCKET. I LOCKED UP DOOR AND RAN FOR BUS TO MAKE SURE I DIDN'T MISS IT. I NOTICED PHONE WASN'T WITH ME WHEN I GOT ON BUS BUT DIDN'T STRESS, THINKING IT MUST BE ON LEDGE AT HOME. HOWEVER WHEN I GOT HOME I DIDN'T SEE IT SO TRIED RINGING IT FROM LANDLINE. IT WENT STRAIGHT TO VOICEMAIL. IT WAS DARK AND I DON'T FANCY GOING OUT TO PARK BY MYSELF WALKING SLOWLY WITH TORCH LOOKING AS IT FEELS DODGY! BF IS AT A FIRE TONIGHT. SO UNLESS I FIND IT TOMORROW OR IT'S BEEN HANDED INTO COPS I WILL HAVE TO GET ANOTHER NEW PHONE AND SIM CARD AGAIN, GRRR! I HAVE 6 MONTHS LEFT ON PLAN THEN CAN'T WAIT TO GET PRE-PAID. NOT SURE HOW PHONE PLANS WORK IF YA LOSE YOUR PHONE COMPLETELY! SO THAT'S MY GRIPE AND ANNOYANCE AND AN EXPENSE MY BUDGET DOESN'T NEED!
FRIDAY 28 JAN: Day off
ACTUAL: YEP, DAY OFF, GOT CAUGHT UP IN PHONE DRAMA
SATURDAY 29 JAN: 15 mins resistance workout followed by 30 minute outdoor run
ACTUAL: DID 30 MIN OUTDOOR RUN BUT WASN'T ORGANISED ENOUGH TO DO IT EARLY MORNING, I HAD MORE DRAMA WITH NEW PHONE AND DIDN'T PRIORITISE AFTER WEEKEND SLEEP IN. HENCE LUNCH TIME RUN WHEN 36 DEGREES BEFORE STORM. I DIDN'T CARRY WATER BOTTLE AND DIDN'T GO HARD. NIGHT OUT TONIGHT!
SUNDAY 30 JAN: 30 mins turbo trainer as best as poss.
I HAVEN'T GOT THERE YET, HAVE DONE A FEW HOUSEWORK JOBS AND DONE 15 MINS RESISTANCE WORK. A TAD HUNGOVER FIRST THING. GOT A BIT MORE TO GET DONE TODAY, AM ON A ROLL!
Firstly I'll give a small re-cap of week one. Over the week was extremely disciplined. I trained to my full which made me set high standards for myself. I bettered my lifetime ever PB in toe pushups 3 times, unthinkable in the past! PB used to be 10 but on Mon I did 11, Tues did 12 and on Thurs somehow managed 14! I dislike the turbo. (but it's effetive). Just ran out of time to get my rowing in at gym after run on Wed but I couldn't have given it much anyway. On Friday I had a vague idea of hitting gym for rowing and weights on day off but really hit a wall, (as work is fast on feet all day) in final hour so allowed myself the day off. Saturday I just wasn't as organised as I could have been, no excuses! I could have and should have got to pool that morning! Today, (Sun) I missed workout too but am not so hard on self about that today as it's BF's actual 30th b-day and he had a few visitors throughout day. All in all good first week all up, am happy! However if I slip high standards slightly for a day I know I need to be careful not to give up and slip completely which for me is a big challenge, (instead just get back to norm the next day). No bingeing has happened though, just not the cleanest food for a couple of social meals.
TRAINING PLAN WEEK 2:
MONDAY 24 JAN: 30 mins treadmill session as far as poss, 15 mins body weight resistance work
ACTUAL: HIT GYM AND TREADMILLS WERE ALL FULLY IN USE FIRST UP SO STARTED OFF WITH 5 MINS AT CHALLENGING INTENSITY ON ROWER, THEN TREADMILL WAS FREE! IN TODAY'S 30 MIN RUN I MANAGED 5.31KM IN 30 MINS AND THAT WAS VERY MUCH EXTENDING MYSELF. THE LAST 5 MINS I EVEN STARTED FEELING NAUSEAUS ON THE RUN BUT DIDN'T WANT TO ALLOW MYSELF TO STOP UNLESS IT WAS REALLY URGENT! I EVEN PUT UP SPEED IN FINAL MIN JUST TO REALLY HURT! ONCE GETTING OFF TREADMILL I FELT NORMAL STRAIGHT AWAY LOL! AFTER TEA TONIGHT I GOT ONTO THE RESISTANCE TRAINING DOING 17 MINS BODY WEIGHT STUFF. NOW I'M UP TO 15 PUSHUPS ON TOES FOLLOWED STRAIGHT AWAY WITH 20 KNEE ONES. THEN CRUNCHES, SIT AGAINST WALL AT 90 DEGREE ANGLE THING WITH LEGS CLOSER TOGETHER, (OUCH), VARIATIONS OF LUNGES, PLANK, TRICEP DIPS AND REPEAT! EATS ON TRACK! ACTIVE DAY AGAIN. I JUMPED ON SCALES YESTERDAY MORN WHICH I SHOULDN'T HAVE WITH READ OF 74.4KG, 164lb.
TUESDAY 25 JAN: 30 min swim @ pool going as far as poss
ACTUAL: DIDN'T MAKE IT TO POOL YET AGAIN!!! FOUND OTHER ODD JOBS TO DO AND HEARD POOL WAS REALLY PACKED TODAY FOR SOME REASON WHICH DETERRED ME AS I WANTED A HARD WORKOUT. HOWEVER DID DO 31 MINS ON TURBO TRAINER TODAY, GOT SATURATED IN SWEAT ETC AS PER NORM BUT CAN TELL ALREADY I'M BUILDING MORE OF A FITNESS BASE WHICH WILL BE GREAT FOR TRIATHLON AND EVERYTHING! I DEFINITELY HAVE MORE LEG, CORE AND ARM STRENGTH AND ENDURANCE THAN EVEN A COUPLE OF WEEKS AGO AND WAIST IS DOWN 4CM IN 9 DAYS! DID SOME PUSHUPS, DIPS, STARJUMPS FOR A BIT, ANOTHER ACTIVE DAY. EATS ON TRACK.
WEDNESDAY 26 JAN: 15 mins resistance body weight workout followed by Brick session of 20 mins turbo followed by 20 min run..........then can enjoy Australia Day!!!
ACTUAL: DID AS SAID BUT RESISTANCE TRAINING LASTED 17 MINS, HARD WORK AS PER NORM! 16 CONSECUTIVE PUSHUPS ON TOES FIRST UP BEFORE DROPPING TO 20 ON KNEES. SECOND ROUND DID 30 KNEE PUSHUPS. PLANK, DIPS, LUNGE ABILITY IMPROVING LOTS TOO! 2O MINS ON TURBO WAS HARD WORK! TALK ABOUT JELLY LEGS ON 20 MIN RUN TODAY DIRECTLY FOLLOWED BY THE RIDE AND RESISTANCE! MAY NEED TO LOOK AT SLIGHTLY MORE CARBS IF TRAINING MUCH LONGER THAN THIS IN FUTURE AS ON RUN I STRUGGLED SOMEWHAT ON RUN JUST TODAY! YESTERDAY AND BREKKIE ENDED UP BEING RATHER LOW CARB. WEIGH IN TODAY: 73.0KG SO AS OF THIS MORNING A BIT OF A 'WOOSH' FINALLY HAPPENED! ALMOST CAN WEAR THE CARGO SHORTS WITH A SINGLET OR FITTED TOP WITHOUT A MUFFIN TOP! HOWEVER I CAN TELL I'M NOT LOSING MUSCLE MASS FROM A FEW YEARS BACK CAUSE OF A) SUPPLENESS AND BETTER STRENGTH RESULTS AND B) I FIT OLD CLOTHES I USED TO FIT WHEN A KILO LESS. STILL A DECENT AMOUNT OF FAT TO SHED AND FITNESS TO GAIN!
THURSDAY 27 JAN: 30 mins turbo trainer as best as poss
ACTUAL: VERY FRUSTRATING DAY TODAY! WORK WAS CRAZY MANIC, JUST NOT ENOUGH STAFF, WAS VERY ACTIVE AND WE COULDN'T EASILY KEEP UP, NOT FUN! MUSCLES SORE AT WORK ALL DAY TOO! FELT LIKE I WAS HITTING A WALL MOST OF THE DAY, JUST WANTED A REST! THOUGHT I HAD KINDA PUSHED THROUGH IT BUT HIT THE GYM ANYWAY! IT WAS TIME FOR A RUN AS I DID TURBO ON TUES AND THE BRICK SESS AND RESISTANCE YESTERDAY. SO HURLED ON UP FOR A 30 MIN RUN AS FAST AS POSS ON TREADMILL. I PUT PACE AT 10.6KMPH TO START WITH LIKE MON. HOWEVER I WAS TOTALLY EXHAUSTED AFTER 12 MINS WITH NO FEELING OF POWER MUCH LEFT IN ME. IF AT 27 OR 28 MIN MARK I WOULD HAVE KEPT PUSHING ON BUT NOT FOR ANOTHER 18 MINS! SO I DROPPED PACE DOWN TO A WALK FOR MOST OF THE REST OF IT WHILE INCREASING IT TO 10KMPH FOR LAST 2 MINS. UNHEARD OF FOR ME AND ONLY COVERED 4.44KM IN 30 MINS TODAY. I THINK IT'S A RESULT OF THE RECENT HARD WORKOUTS, DAYS AT WORK AND NOT MANY BUT A FEW CARBS IN LAST COUPLE OF DAYS. I CONFESS, I'VE HAD WINE TWICE THIS WEEK, A COUPLE OF GLASSES ON SUN WITH BF ON HIS 30TH AND ALSO 3 LARGE OF SPARKLING YESTERDAY ARVO ON AUSSIE DAY WITH A MATE. BECAUSE THE WINE PROB WAS 600 CAL I ONLY ATE ABOUT 1100 FOOD CALS YESTERDAY AND LESS CARBS WHICH MAY NOT BE THE BEST FOR ENDURANCE TYPE ACTIVITY! HAD 1/3 RAW CUP OF BROWN RICE WITH CHICKEN AND VEG AND LEMON JUICE TONIGHT. OTHER FRUSTRATION, I WAS RUNNING FOR BUS EARLY THIS MORN ACROSS PARK. HAD BACKPACK ON WITH GYM GEAR. I REMEMBER PICKING PHONE OFF CHARGER AND PUTTING IT IN WHAT I THOUGHT WAS BAG BUT COULD HAVE BEEN POCKET. I LOCKED UP DOOR AND RAN FOR BUS TO MAKE SURE I DIDN'T MISS IT. I NOTICED PHONE WASN'T WITH ME WHEN I GOT ON BUS BUT DIDN'T STRESS, THINKING IT MUST BE ON LEDGE AT HOME. HOWEVER WHEN I GOT HOME I DIDN'T SEE IT SO TRIED RINGING IT FROM LANDLINE. IT WENT STRAIGHT TO VOICEMAIL. IT WAS DARK AND I DON'T FANCY GOING OUT TO PARK BY MYSELF WALKING SLOWLY WITH TORCH LOOKING AS IT FEELS DODGY! BF IS AT A FIRE TONIGHT. SO UNLESS I FIND IT TOMORROW OR IT'S BEEN HANDED INTO COPS I WILL HAVE TO GET ANOTHER NEW PHONE AND SIM CARD AGAIN, GRRR! I HAVE 6 MONTHS LEFT ON PLAN THEN CAN'T WAIT TO GET PRE-PAID. NOT SURE HOW PHONE PLANS WORK IF YA LOSE YOUR PHONE COMPLETELY! SO THAT'S MY GRIPE AND ANNOYANCE AND AN EXPENSE MY BUDGET DOESN'T NEED!
FRIDAY 28 JAN: Day off
ACTUAL: YEP, DAY OFF, GOT CAUGHT UP IN PHONE DRAMA
SATURDAY 29 JAN: 15 mins resistance workout followed by 30 minute outdoor run
ACTUAL: DID 30 MIN OUTDOOR RUN BUT WASN'T ORGANISED ENOUGH TO DO IT EARLY MORNING, I HAD MORE DRAMA WITH NEW PHONE AND DIDN'T PRIORITISE AFTER WEEKEND SLEEP IN. HENCE LUNCH TIME RUN WHEN 36 DEGREES BEFORE STORM. I DIDN'T CARRY WATER BOTTLE AND DIDN'T GO HARD. NIGHT OUT TONIGHT!
SUNDAY 30 JAN: 30 mins turbo trainer as best as poss.
I HAVEN'T GOT THERE YET, HAVE DONE A FEW HOUSEWORK JOBS AND DONE 15 MINS RESISTANCE WORK. A TAD HUNGOVER FIRST THING. GOT A BIT MORE TO GET DONE TODAY, AM ON A ROLL!
Friday, January 21, 2011
CLOTHING AND THE SCALES............
Hey there, you may have noticed I've been updating my actual workout every day so far this week alongside the planned one in my last post that I wrote last Sunday.
Now to the scales, - I haven't actually weighed myself so far at all in 2011. My last weigh in was 31 Dec 2010 which said 74.5kg. My main reasoning for lack of weighing is that this years new 'cut off point' is 75kg so I don't intend to see anything 75 or above which keeps with my trend of minusing 5kg from my cut off point each year which has worked so far for the last 3 years.
The first couple of weeks this year I admittably wasn't as focussed as I could be regarding portion control and training so wasn't confident of seeing under 75, (however I know I wouldn't have put on more than a couple of kg max).
So................I have decided on a solution. I have a pair of size 12 cargo shorts with no elastic waistband I've had for years which I know are meant to fit and sit just under the belly button. I know I comfortably wear these out around the 70kg mark and under about 72kg historically can start to feel comfy enough to wear these out with a fitted cotton singlet top. Last weekend I could do these up, but had a HUGE muffin top so can't wear them. Today I still have a big muffin top but it's reduced a bit this week. Once I don't have a 'muffin top' in those shorts I will first brave the scales this year!
This evening I tried on some clothes I was thinking of wearing out last Saturday but I thought my flab on my back showed through my fitted tops and the tops also showed my poking out stomach too much for comfort and skirt waistband was real tight............so change of clothes it was! I thought............a kilo or two are just holding me back here! WELL, I tried these same clothes on tonight for fun and would class them 'wearable' now! Visible back and stomach flab has gone! There is still quite a bit to go of course but it's nice to see a difference in clothes (which haven't been worn or washed or in dryer). It's great to notice an improvement even if slight in 6 days! I must say I've busted my arse in training this week, have had no sugar, diets been spot on and as much as I'm hanging for wine tonight, (bit of a crap day on a couple of regards) I haven't relented.
Talk soon,
Pip :-)
Hey there, you may have noticed I've been updating my actual workout every day so far this week alongside the planned one in my last post that I wrote last Sunday.
Now to the scales, - I haven't actually weighed myself so far at all in 2011. My last weigh in was 31 Dec 2010 which said 74.5kg. My main reasoning for lack of weighing is that this years new 'cut off point' is 75kg so I don't intend to see anything 75 or above which keeps with my trend of minusing 5kg from my cut off point each year which has worked so far for the last 3 years.
The first couple of weeks this year I admittably wasn't as focussed as I could be regarding portion control and training so wasn't confident of seeing under 75, (however I know I wouldn't have put on more than a couple of kg max).
So................I have decided on a solution. I have a pair of size 12 cargo shorts with no elastic waistband I've had for years which I know are meant to fit and sit just under the belly button. I know I comfortably wear these out around the 70kg mark and under about 72kg historically can start to feel comfy enough to wear these out with a fitted cotton singlet top. Last weekend I could do these up, but had a HUGE muffin top so can't wear them. Today I still have a big muffin top but it's reduced a bit this week. Once I don't have a 'muffin top' in those shorts I will first brave the scales this year!
This evening I tried on some clothes I was thinking of wearing out last Saturday but I thought my flab on my back showed through my fitted tops and the tops also showed my poking out stomach too much for comfort and skirt waistband was real tight............so change of clothes it was! I thought............a kilo or two are just holding me back here! WELL, I tried these same clothes on tonight for fun and would class them 'wearable' now! Visible back and stomach flab has gone! There is still quite a bit to go of course but it's nice to see a difference in clothes (which haven't been worn or washed or in dryer). It's great to notice an improvement even if slight in 6 days! I must say I've busted my arse in training this week, have had no sugar, diets been spot on and as much as I'm hanging for wine tonight, (bit of a crap day on a couple of regards) I haven't relented.
Talk soon,
Pip :-)
Sunday, January 16, 2011
TRAINING PLAN..............WEEK ONE!!!
Howdee all! I've decided to post up my training plan for the week ahead over the weekend working a Monday to Sunday week. I can either fill in my training realities on a Sunday weekly OR every day.
Training has been very inconsistent, - infact I actually did my first run for 2011, - a run just over 5km on Saturday morning. Yes, I can still complete it in one hit even if slow.
My major objectives for the next bit are: * sprint distance triathlon 3 April, 14km Run for a Reason late May and Gold Coast half marathon 3 July under 2 hours, a few days skiing in July and losing a shitload, (10kg or thereabouts) of fat and becoming stronger and more flexible. My training plan will vary week to week but I expect to complete it and treat it as importantly as other appointments, not optional. My minimum training standard I must complete weekly is at least 3 intense cardio workouts of at least 30 mins each and two resistance sessions of at least 15 mins each. But for fat loss and when training for events this may increase relative to current goals etc. Keeping to my dietary standards, getting enough time in bed and keeping up efficient incidental activity is paramount too!
I've successfully completed 9 consecutive days alcohol free. Last night was a challenge at BF's fathers 60th birthday where the wine was flowing and I was offered it but I sober drove home, and drove in a new scary for me area so that's another tick! 19 days to go alcohol free! Today I had a great day boating with some mates on the Swan River, going ski biscuiting and attempting to waterski. Had about 3 or 4 attempts but a no go still but something I'd love to accomplish if someone is patient enough sometime! Awesome fun!
ANYWAYS TRAINING PLAN WEEK ONE:
MON 17 JAN 2011: PM: Run of at least 30 mins outdoors steady pace followed 15 mins body weight work resistance training variables
ACTUAL: DID 17 MIN RESISTANCE BODY WEIGHT SESSION INCORPORATING PUSHUPS, PLANK, AB MOVES, WALKING LUNGES, SIT AGAINST WALL AT 90 DEGREE ANGLE THING, TRICEP DIPS, WITH STAR JUMPS IN REST PERIOD, PB ON PUSHUPS ON TOES BEFORE DROPPING TO KNEES OF 11!!! THEN 20-25. WENT THROUGH CIRCUIT TWICE BUT DIDN'T ATTEMPT TOE PUSHUPS SECOND ROUND. HELD PLANK 1 MIN 10 SECS BOTH TIMES and SAT AGAINST WALL OVER 2 MINS FIRST UP. DID 5.25km HILLY OUTDOOR RUN FOLLOWING THAT IN 33 MINS, 10 SECS.
TUE 18 JAN 2011: PM: Turbo trainer 30 mins challenging pace
ACTUAL: YEP, SURE DID JUST OVER THE 30 MINS ON THE TURBO, IT WAS HARD GOING AND WAS SATURATED IN SWEAT AT THE END. PLANK FOR JUST 1 MIN, 15 SECS AND STRETCHES AS WELL. NUTRITION AND ALL GOOD TOO SO FAR. COMPLETED DAY 11/38 BOOZE FREE. VERY ACTIVE DAY WITH LOTS INCIDENTAL ACTIVITY TOO.
WED 19 JAN 2011: PM: 30 min treadmill run followed by stretching and 10 mins rowing at best pace I can manage
ACTUAL: DID DO THE 30 MIN TREADMILL RUN, 5.23KM AND THAT COMPLETELY STUFFED ME, COULD HAVE NOT GONE ANY FASTER! HOWEVER GOT OUT OF WORK 20 MINS LATER THAN HOPED AND DIDN'T WANT TO WAIT LONGER TILL NEXT BUS AND NOT GET HOME TILL 8.30 AS I HAD A FEW JOBS TONIGHT. SO SKIPPED THE ROWING AND WENT STRAIGHT TO BUS AND JUST MADE IT! NUTRITION ON TRACK AND DAY 12/28 ALCOHOL FREE. ANOTHER BUSY DAY, OTHER THAN TIME ON BUS AND A LITTLE BIT IN EVENING I MOVE CONSTANTLY!
THUR 20 JAN 2011: PM: Turbo trainer 30 mins challenging pace followed by 15 mins body weight resistance training variables
ACTUAL: I WAS DREADING TODAY AS I'M SETTING HIGH STANDARDS IN ACTUALLY DOING LOTS OF WHAT I SET OUT TO THIS WEEK. I'M CONSTANTLY BEATING MY PB WITH TOE PUSHUPS. HAD A QUICK GO LAST NIGHT AND DID 12. TODAY'S RESISTANCE WORKOUT STARTED OUT WITH 14!!! THEN 20 ON TOES AND A REPEAT OF MONDAY'S RESISTANCE TRAINING GOING THROUGH THE ROUND TWICE. CAN DO PLANK FOR 1.5 MINS, STILL MANAGED 26 KNEE PUSHUPS AT ONCE SECOND ROUND. THEN COMPLETED THE 30 MINS ON TURBO, A REAL STRUGGLE AND I WAS POURING WITH SWEAT AND SORE AFTER 3 MINS BUT DID IT! DAY 13/28 ALCOHOL FREE.
FRI 21 JAN 2011: Day off
ACTUAL: HAD DAY OFF. AT START OF DAY I HAD HALF AN IDEA OF HITTING GYM AFTER WORK FOR THE 10 MINS ON THE ROWER I SKIPPED THE OTHER DAY AND A FEW MORE WEIGHTS. BUT HIT A WALL AT WORK AND DECIDED TO TAKE DAY OFF TRAINING. AM VERY FOBBED OFF TODAY AND DISGRUNTLED! HOWEVER ATE NO CRAP OR EXCESSES AND AS MUCH AS I'D LOVE TO CRACK OPEN A BOTTLE OF WINE I HAVEN'T SO HAVE MADE IT 14/28 DAYS ALCOHOL FREE. I WILL DO A LITTLE REPORT ABOVE IN NEXT POST ABOUT SOME CLOTHES I TRIED ON TONIGHT.
SAT 22 JAN 2011: AM: Swim steady pace freestyle 30 mins, 15 mins resistance training and stretching variables.
ACTUAL: THE PLAN WAS TO GET TO THE POOL BUT I DIDN'T SCHEDULE MY MORNING AS I COULD HAVE AND TREAT TRAINING WITH THE SAME IMPORTANCE I WOULD HAVE FOR WORK SO GOT PRE-OCCUPIED AND MISSED BUS. I THEN DECIDED TO DO SUNDAY'S WORKOUT TODAY AND GOT MY FIRST 15 MINS DONE ON TURBO............HOWEVER BF GOT HOME IN THE 13TH MIN, THEN ALLOWED MYSELF TO GET DISTRACTED AND TALK TO HIM AFTER 15 MINS..............HOWEVER I EMBARKED ON A 18 MIN RUN ABOUT AN HOUR LATER SO NOT QUITE A BRICK SESSION. 15 MINS RESISTANCE WORK UNFORTUNATELY GOT DISCARDED. RESTAURANT TEA AT CHINESE RESTAURANT FOR BF'S NANNA WAS HAD, VERY NICE!
SUN 23 JAN 2011: AM: Small brick session of 15 mins turbo trainer followed by run of at least 15 mins.
BF'S 30TH BIRTHDAY TODAY, - A 30 MIN SWIM AND 15 MIN RESISTANCE TRAINING SESS WAS ON THE CARDS BUT NEITHER HAPPENED. I DID A WEIGH IN THIS MORN WHEN I SHOULDN'T HAVE, - 74.4KG. NO OVEREATING HAPPENED, A GOOD FUN DAY BUT JUST WASN'T ORGANISED TO PIORITISE TRAINING!
Talk soon!
Pip :-)
Howdee all! I've decided to post up my training plan for the week ahead over the weekend working a Monday to Sunday week. I can either fill in my training realities on a Sunday weekly OR every day.
Training has been very inconsistent, - infact I actually did my first run for 2011, - a run just over 5km on Saturday morning. Yes, I can still complete it in one hit even if slow.
My major objectives for the next bit are: * sprint distance triathlon 3 April, 14km Run for a Reason late May and Gold Coast half marathon 3 July under 2 hours, a few days skiing in July and losing a shitload, (10kg or thereabouts) of fat and becoming stronger and more flexible. My training plan will vary week to week but I expect to complete it and treat it as importantly as other appointments, not optional. My minimum training standard I must complete weekly is at least 3 intense cardio workouts of at least 30 mins each and two resistance sessions of at least 15 mins each. But for fat loss and when training for events this may increase relative to current goals etc. Keeping to my dietary standards, getting enough time in bed and keeping up efficient incidental activity is paramount too!
I've successfully completed 9 consecutive days alcohol free. Last night was a challenge at BF's fathers 60th birthday where the wine was flowing and I was offered it but I sober drove home, and drove in a new scary for me area so that's another tick! 19 days to go alcohol free! Today I had a great day boating with some mates on the Swan River, going ski biscuiting and attempting to waterski. Had about 3 or 4 attempts but a no go still but something I'd love to accomplish if someone is patient enough sometime! Awesome fun!
ANYWAYS TRAINING PLAN WEEK ONE:
MON 17 JAN 2011: PM: Run of at least 30 mins outdoors steady pace followed 15 mins body weight work resistance training variables
ACTUAL: DID 17 MIN RESISTANCE BODY WEIGHT SESSION INCORPORATING PUSHUPS, PLANK, AB MOVES, WALKING LUNGES, SIT AGAINST WALL AT 90 DEGREE ANGLE THING, TRICEP DIPS, WITH STAR JUMPS IN REST PERIOD, PB ON PUSHUPS ON TOES BEFORE DROPPING TO KNEES OF 11!!! THEN 20-25. WENT THROUGH CIRCUIT TWICE BUT DIDN'T ATTEMPT TOE PUSHUPS SECOND ROUND. HELD PLANK 1 MIN 10 SECS BOTH TIMES and SAT AGAINST WALL OVER 2 MINS FIRST UP. DID 5.25km HILLY OUTDOOR RUN FOLLOWING THAT IN 33 MINS, 10 SECS.
TUE 18 JAN 2011: PM: Turbo trainer 30 mins challenging pace
ACTUAL: YEP, SURE DID JUST OVER THE 30 MINS ON THE TURBO, IT WAS HARD GOING AND WAS SATURATED IN SWEAT AT THE END. PLANK FOR JUST 1 MIN, 15 SECS AND STRETCHES AS WELL. NUTRITION AND ALL GOOD TOO SO FAR. COMPLETED DAY 11/38 BOOZE FREE. VERY ACTIVE DAY WITH LOTS INCIDENTAL ACTIVITY TOO.
WED 19 JAN 2011: PM: 30 min treadmill run followed by stretching and 10 mins rowing at best pace I can manage
ACTUAL: DID DO THE 30 MIN TREADMILL RUN, 5.23KM AND THAT COMPLETELY STUFFED ME, COULD HAVE NOT GONE ANY FASTER! HOWEVER GOT OUT OF WORK 20 MINS LATER THAN HOPED AND DIDN'T WANT TO WAIT LONGER TILL NEXT BUS AND NOT GET HOME TILL 8.30 AS I HAD A FEW JOBS TONIGHT. SO SKIPPED THE ROWING AND WENT STRAIGHT TO BUS AND JUST MADE IT! NUTRITION ON TRACK AND DAY 12/28 ALCOHOL FREE. ANOTHER BUSY DAY, OTHER THAN TIME ON BUS AND A LITTLE BIT IN EVENING I MOVE CONSTANTLY!
THUR 20 JAN 2011: PM: Turbo trainer 30 mins challenging pace followed by 15 mins body weight resistance training variables
ACTUAL: I WAS DREADING TODAY AS I'M SETTING HIGH STANDARDS IN ACTUALLY DOING LOTS OF WHAT I SET OUT TO THIS WEEK. I'M CONSTANTLY BEATING MY PB WITH TOE PUSHUPS. HAD A QUICK GO LAST NIGHT AND DID 12. TODAY'S RESISTANCE WORKOUT STARTED OUT WITH 14!!! THEN 20 ON TOES AND A REPEAT OF MONDAY'S RESISTANCE TRAINING GOING THROUGH THE ROUND TWICE. CAN DO PLANK FOR 1.5 MINS, STILL MANAGED 26 KNEE PUSHUPS AT ONCE SECOND ROUND. THEN COMPLETED THE 30 MINS ON TURBO, A REAL STRUGGLE AND I WAS POURING WITH SWEAT AND SORE AFTER 3 MINS BUT DID IT! DAY 13/28 ALCOHOL FREE.
FRI 21 JAN 2011: Day off
ACTUAL: HAD DAY OFF. AT START OF DAY I HAD HALF AN IDEA OF HITTING GYM AFTER WORK FOR THE 10 MINS ON THE ROWER I SKIPPED THE OTHER DAY AND A FEW MORE WEIGHTS. BUT HIT A WALL AT WORK AND DECIDED TO TAKE DAY OFF TRAINING. AM VERY FOBBED OFF TODAY AND DISGRUNTLED! HOWEVER ATE NO CRAP OR EXCESSES AND AS MUCH AS I'D LOVE TO CRACK OPEN A BOTTLE OF WINE I HAVEN'T SO HAVE MADE IT 14/28 DAYS ALCOHOL FREE. I WILL DO A LITTLE REPORT ABOVE IN NEXT POST ABOUT SOME CLOTHES I TRIED ON TONIGHT.
SAT 22 JAN 2011: AM: Swim steady pace freestyle 30 mins, 15 mins resistance training and stretching variables.
ACTUAL: THE PLAN WAS TO GET TO THE POOL BUT I DIDN'T SCHEDULE MY MORNING AS I COULD HAVE AND TREAT TRAINING WITH THE SAME IMPORTANCE I WOULD HAVE FOR WORK SO GOT PRE-OCCUPIED AND MISSED BUS. I THEN DECIDED TO DO SUNDAY'S WORKOUT TODAY AND GOT MY FIRST 15 MINS DONE ON TURBO............HOWEVER BF GOT HOME IN THE 13TH MIN, THEN ALLOWED MYSELF TO GET DISTRACTED AND TALK TO HIM AFTER 15 MINS..............HOWEVER I EMBARKED ON A 18 MIN RUN ABOUT AN HOUR LATER SO NOT QUITE A BRICK SESSION. 15 MINS RESISTANCE WORK UNFORTUNATELY GOT DISCARDED. RESTAURANT TEA AT CHINESE RESTAURANT FOR BF'S NANNA WAS HAD, VERY NICE!
SUN 23 JAN 2011: AM: Small brick session of 15 mins turbo trainer followed by run of at least 15 mins.
BF'S 30TH BIRTHDAY TODAY, - A 30 MIN SWIM AND 15 MIN RESISTANCE TRAINING SESS WAS ON THE CARDS BUT NEITHER HAPPENED. I DID A WEIGH IN THIS MORN WHEN I SHOULDN'T HAVE, - 74.4KG. NO OVEREATING HAPPENED, A GOOD FUN DAY BUT JUST WASN'T ORGANISED TO PIORITISE TRAINING!
Talk soon!
Pip :-)
Wednesday, January 12, 2011
ON TRACK WITH ALCOHOL BAN AGAIN>>>>>>>NOW TIME FOR THE REST!
Have completed day 5 from 28 alcohol free. How I wanted a drink today! After a long hard busy day in this warm weather a beer or wine (sometimes leads to a few) is awesome. Even more so if I've been training and eating on track. If I'm full or have eaten sugar.............beer or even wine doesn't have the same temptation.
Of course eating nutritiously and not too much and training is important as well. Alcohol sure can't be substituted with eating too much or too much crap food!
So..............successful strategy is get a glass of tap water with icecubes and pretend it's a beer or wine! Maybe not the same but the thrill of saving money, (free) and not drinking alcohol for no reason plus the fact water has no calories is all good! A glass of water or two with ice cubes before tea can tide over an otherwise beer or wine choice! I did 6 weeks straight last year, but BF's b-day party is in 23 days and I plan to enjoy a few after that. Am undecided if from then on I'll just keep it to social occasions or go back to attempt my usual old guidelines I used to try to stick to.
However if my triathlon, half marathon goals, fatloss, weightloss and lifestyle standards are really going to happen..............I need to be much more committed to making my all round lifestyle standards more non negotiable. (Not optional and thinking, ahh, tomorrow, I'm not as bad as I could be.....etc.....crap LOL). It's a bit repetitive talking about it all here as well.
Right:
11.5 weeks to sprint dist triathlon. Major goal is to complete this distance, - longest ever, ideally not come last and from now be happy with my effort of sticking to my self set training regime.
24.5 weeks till half marathon. Completion under 2 hours has always been a pipe dream and I believe sure achieveable and I will strive for that. My PB for the half is 2hrs, 15 mins, 14 secs and that was at about 85kg with very inconsistent training and rapid weight gain for the 2-3 odd months leading up back in mid 2008. However even more important than the time is my dedication to actually not talking shit and doing what I say I will.........consistently now till then and being as committed to it as I am to work etc. Of course obstacles may arise, that is prob norm but I would want to be happy with the controlled way I deal with them rather than throwing in the towel if adversity etc strikes. If I have a poor race or even don't finish or start the race, I will feel contented as long as I've handled my preparation to my standards. AND after the half marathon, I get a day on the Gold Coast/Brisbane area, then head to Airlie Beach before some skiing in NZ! All much more fun if I'm happy with my fitness and shape and don't sabotage myself in ways I don't want to.
Now to all affected by the floods, - the pics look horrendous and unbelievable! Very cruel looking and my heart goes out to all involved.
Now time to be vigilent about sticking to the standards I aspire to. They aren't out of the way too time consuming or tough.......although hard work at times.............but just need to be consistent with them.
Talk soon
Pip :-)
Have completed day 5 from 28 alcohol free. How I wanted a drink today! After a long hard busy day in this warm weather a beer or wine (sometimes leads to a few) is awesome. Even more so if I've been training and eating on track. If I'm full or have eaten sugar.............beer or even wine doesn't have the same temptation.
Of course eating nutritiously and not too much and training is important as well. Alcohol sure can't be substituted with eating too much or too much crap food!
So..............successful strategy is get a glass of tap water with icecubes and pretend it's a beer or wine! Maybe not the same but the thrill of saving money, (free) and not drinking alcohol for no reason plus the fact water has no calories is all good! A glass of water or two with ice cubes before tea can tide over an otherwise beer or wine choice! I did 6 weeks straight last year, but BF's b-day party is in 23 days and I plan to enjoy a few after that. Am undecided if from then on I'll just keep it to social occasions or go back to attempt my usual old guidelines I used to try to stick to.
However if my triathlon, half marathon goals, fatloss, weightloss and lifestyle standards are really going to happen..............I need to be much more committed to making my all round lifestyle standards more non negotiable. (Not optional and thinking, ahh, tomorrow, I'm not as bad as I could be.....etc.....crap LOL). It's a bit repetitive talking about it all here as well.
Right:
11.5 weeks to sprint dist triathlon. Major goal is to complete this distance, - longest ever, ideally not come last and from now be happy with my effort of sticking to my self set training regime.
24.5 weeks till half marathon. Completion under 2 hours has always been a pipe dream and I believe sure achieveable and I will strive for that. My PB for the half is 2hrs, 15 mins, 14 secs and that was at about 85kg with very inconsistent training and rapid weight gain for the 2-3 odd months leading up back in mid 2008. However even more important than the time is my dedication to actually not talking shit and doing what I say I will.........consistently now till then and being as committed to it as I am to work etc. Of course obstacles may arise, that is prob norm but I would want to be happy with the controlled way I deal with them rather than throwing in the towel if adversity etc strikes. If I have a poor race or even don't finish or start the race, I will feel contented as long as I've handled my preparation to my standards. AND after the half marathon, I get a day on the Gold Coast/Brisbane area, then head to Airlie Beach before some skiing in NZ! All much more fun if I'm happy with my fitness and shape and don't sabotage myself in ways I don't want to.
Now to all affected by the floods, - the pics look horrendous and unbelievable! Very cruel looking and my heart goes out to all involved.
Now time to be vigilent about sticking to the standards I aspire to. They aren't out of the way too time consuming or tough.......although hard work at times.............but just need to be consistent with them.
Talk soon
Pip :-)
Sunday, January 09, 2011
HERE'S TO 2011!!!
G'day! Sorry it's been a while between blogs!
However it's cause I've been rather busy of late! I had the awesome but unexpected surprise of having my lil sis come and stay with BF and I over New Years for 5 nights! And we had lots of fun..........and spent quite a bit of money! Over New Years weekend I had the weekend and Monday off work but was lucky enough to score New Years Eve, (Friday) off work as well!
Activities we got up to included.........shopping, sightseeing, beach visiting and swimming, tiki touring, drinking and catching up and trying to cram as much in as poss really! She is a really confident driving and drives around anywhere in Perth no probs, - unlike me in regard to driving! She put up about 125 photos on her facebook which can be found on my facebook of this holiday. Now I think she knows the ropes of Perth so if she brings her hubby over she will have some idea where to go and what to do! We even did a day trip cramming in Mandurah, Bunbury, Busselton, Yallingup, Gracetown and Margaret River.
In between that there has been Christmas and working so have been busy. The week before Christmas was totally flat out at work with me doing long days. We had to open 3 days between Christmas and New Year which were quieter but still busy enough as there were less staff. I only worked 2 of them as I had the Friday off.
I did end up weighing in on 31 Dec @ 74.5kg. So nice to finish the year off even if only just under 75 and to not see 80 the whole year.
I haven't weighed in yet this year, - guess I'm still around 75 or prob even slightly over as I still haven't really cracked down this year. But as long as I don't SEE over 75kg lol!
It's about time I really cranked up the fitness and start getting leaner and fitter though than I have been for years and staying that way because:
* I'm doing a sprint distance triathlon on 3 April, - 12 weeks from today which will be my longest yet!
* I'm doing the Gold Coast half marathon in 25 weeks today on 3 July! I would like to focus now and stay focussed and be happy with my consistency and efforts in preparation when the time comes around to race! The total icing on the cake is if I can complete it under 2 hours!
* There is a sprint distance triathlon in 7 weeks today which I'm undecided about. I will keep you posted about that but may enter if I'm happy with progress and staying consistent!
* There is the 14km Run for a Reason race toward end May. I did it last year and it would be awesome to smash last years time this year!
Consistency is the key...........it mustn't elude me haha!
I have a bit of excitement planned for this year at this stage.
Firstly is BF's 30th party on 5th Feb, (4 weeks yesterday). I started another little challenge to drink NO alcohol (and stupidly announced it) from yesterday until this date and am successfully up to day 2. Of course I intend to enjoy some at the party though!
Next is my trip to Adelaide from 2nd to 6th March, (maybe after doing a triathlon the weekend prior). Have never been to Adelaide and can't wait!
3 April I intend to do the last sprint triathlon of the season, (750m swim, 20km ride, 5km run) and secure that accomplishment.
Over Easter long weekend end April I think we may have 5 days off this year. I'm thinking of a road trip to Kalgoorlie, Esperance, Albany and back home. I've been to Albany once but never Kalgoorlie and Esperance!
Toward end May I haven't comfirned it but think I may participate in the Run for a Reason 14km run again!
1 July 2011 I head to Brisbane and down to the Gold Coast. 3 July I intend to race in the half marathon. 5 - 9 July I intend to head up to Airlie Beach and hopefully catch up with relatives, do a day kayak trip and a cruise or sailing in the Whitsundays! 9-11 July I head to Sydney, then 11-19 July I will head to NZ to catch up with family and hopefully get some skiing in!
I booked it recently to get the cheaper flights.
So things look rather busy! Not sure about further overseas travel/holidays. Am thinking where I wanna go may just be too costly for a few years so am trying to shelve the idea for a while.
Talk soon,
Pip :-)
G'day! Sorry it's been a while between blogs!
However it's cause I've been rather busy of late! I had the awesome but unexpected surprise of having my lil sis come and stay with BF and I over New Years for 5 nights! And we had lots of fun..........and spent quite a bit of money! Over New Years weekend I had the weekend and Monday off work but was lucky enough to score New Years Eve, (Friday) off work as well!
Activities we got up to included.........shopping, sightseeing, beach visiting and swimming, tiki touring, drinking and catching up and trying to cram as much in as poss really! She is a really confident driving and drives around anywhere in Perth no probs, - unlike me in regard to driving! She put up about 125 photos on her facebook which can be found on my facebook of this holiday. Now I think she knows the ropes of Perth so if she brings her hubby over she will have some idea where to go and what to do! We even did a day trip cramming in Mandurah, Bunbury, Busselton, Yallingup, Gracetown and Margaret River.
In between that there has been Christmas and working so have been busy. The week before Christmas was totally flat out at work with me doing long days. We had to open 3 days between Christmas and New Year which were quieter but still busy enough as there were less staff. I only worked 2 of them as I had the Friday off.
I did end up weighing in on 31 Dec @ 74.5kg. So nice to finish the year off even if only just under 75 and to not see 80 the whole year.
I haven't weighed in yet this year, - guess I'm still around 75 or prob even slightly over as I still haven't really cracked down this year. But as long as I don't SEE over 75kg lol!
It's about time I really cranked up the fitness and start getting leaner and fitter though than I have been for years and staying that way because:
* I'm doing a sprint distance triathlon on 3 April, - 12 weeks from today which will be my longest yet!
* I'm doing the Gold Coast half marathon in 25 weeks today on 3 July! I would like to focus now and stay focussed and be happy with my consistency and efforts in preparation when the time comes around to race! The total icing on the cake is if I can complete it under 2 hours!
* There is a sprint distance triathlon in 7 weeks today which I'm undecided about. I will keep you posted about that but may enter if I'm happy with progress and staying consistent!
* There is the 14km Run for a Reason race toward end May. I did it last year and it would be awesome to smash last years time this year!
Consistency is the key...........it mustn't elude me haha!
I have a bit of excitement planned for this year at this stage.
Firstly is BF's 30th party on 5th Feb, (4 weeks yesterday). I started another little challenge to drink NO alcohol (and stupidly announced it) from yesterday until this date and am successfully up to day 2. Of course I intend to enjoy some at the party though!
Next is my trip to Adelaide from 2nd to 6th March, (maybe after doing a triathlon the weekend prior). Have never been to Adelaide and can't wait!
3 April I intend to do the last sprint triathlon of the season, (750m swim, 20km ride, 5km run) and secure that accomplishment.
Over Easter long weekend end April I think we may have 5 days off this year. I'm thinking of a road trip to Kalgoorlie, Esperance, Albany and back home. I've been to Albany once but never Kalgoorlie and Esperance!
Toward end May I haven't comfirned it but think I may participate in the Run for a Reason 14km run again!
1 July 2011 I head to Brisbane and down to the Gold Coast. 3 July I intend to race in the half marathon. 5 - 9 July I intend to head up to Airlie Beach and hopefully catch up with relatives, do a day kayak trip and a cruise or sailing in the Whitsundays! 9-11 July I head to Sydney, then 11-19 July I will head to NZ to catch up with family and hopefully get some skiing in!
I booked it recently to get the cheaper flights.
So things look rather busy! Not sure about further overseas travel/holidays. Am thinking where I wanna go may just be too costly for a few years so am trying to shelve the idea for a while.
Talk soon,
Pip :-)
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