ADELAIDE THIS WEEK............!!!

Almost here now, am feeling excited. 2 days of work this week so I can't wait till I finish on Tuesday!

I have quite a few things to do in the next 2 days.............will get them done though! I got a run of just over 9km over heaps of hills and various terrains in on Sat morning. I'm eventually aiming to get that down under 50 mins but it took an hour exactly which is a bit long! However it was already 33 degrees by the time I started just after 7.30am, (it got to 38!) I managed 20 pushups again on toes, a real struggle!

Today I got in 31 mins on the turbo, hardcore! Again in warm weather and no aircon and I went hard so am happy with that effort while drinking lots of water. Should go and do some resistance now before I have a quick shower before bed!

I did the stupid thing of misplacing my ATM card on Friday evening but didn't realise till yesterday arvo as I was about to do food shopping! Urrgh! As I don't have a credit card these days (a good thing) I have no way to access money till tomorrow and I don't carry much cash in wallet! So that meant pantry food such as tinned tuna and frozen veg nuked in microwave, toast and cottage cheese and finishing up the fruit! Can't wait for some fresh produce! BF got into the frozen pies in the freezer. So I will order another card, withdraw cash and do banking the old fashioned way for a few days.

Food hasn't been too bad otherwise. I confess to 2 beers both days as well as heaps of water but still think daily cals were around 1500 and felt in control.

Can't see msyelf getting time for a workout tomorrow with particularly long workday and food shopping! However Tuesday, Wed morning there really aren't any excuses!

My thoughts are with the terrible situation in Christchurch.

Over and out,
Pip :-)

QUESTION THINGIE...........

I followed Magda's list and thought I'd try to do the A to Z thing as well.

A: Age: 30
B: Bedsize: Queen
C: Chore ya hate: Scrubbing grouting......once I start I hate to stop till there is a big difference and it takes too much time! Don't like leaving it half done!
D: Dogs: BF has one!
E: Essential start to day: Breakfast and coffee if doing anything physical or important!
F: Fave colour: Aqua blue/turquoise/ocean blue colours!
G: Gold or silver: Both have their place that I like! Gold is very special but!
H: Height: 1.71m, (5 ft 7)
I: Instruments I play: Used to play piano as a kid, could prob still play a few simple songs and read really simple piano music
J: Job: Cafe/bakery/catering outlet/coffee shop assistant type manager
K: Kids: None
L: Live: Perth
M: Mum's Name: She is a very private person and I'd be in trouble if I let it slip!
N: Nicknames: Pip, Pippi, Pipster
O: Overnight Hospital stays: Yep one night when I had gas burns to face in 2005!
P: Pet Peave: No-one dare better try opening a toilet door that says 'engaged' when I'm in it! I just wanna punch them when I come out!
Q: Quote from movie: 'Run Forrest Run'
R: Righty or lefty: Righty
S: Siblings: 1 younger sister, 1 older half sis
T: Time you wake up: 5am alarm these mornings generally, later on weekends, (better than the 3.30am ones I used to do!
U: Underwear: I mainly wear it!
V: Vegies I dislike: I love them all! Just don't over boil then, then over salt them, then smother them in butter or some white thick type of sauce!!!
W: What makes me run late: Disorganisation by trying to do too much at once but not concentrating.
X: X-rays I've had: teeth, knee, breasts.
Y: Yummy food I make: Lots! Sushi, salads, a healthier lasagna version, hopefully most things I do!
Z: Zoo fav animal: Toss between giraffe and zebra!

UPDATE.............

Firstly: Am in total shock still about the Christchurch earthquake, ..........all the people missing and all the destruction and the heartbreak of all involved.

Luckily all my family and relatives have survived, no injuries. I just hope I don't recognise any names when I read the dreaded list. Being trapped, not being able to get out, sore, not being able to be heard, still alive....................the worst.

Today hit the treadmill again. Couldn't beat my 5.47km on treadmill but not through lack of trying. 5.45km today. I started the treadmill at 11.1kmph and maintained that pace for 25 mins, (I really struggled after 15 mins haha). But I think I reached my max at 25 mins at that speed so dropped the pace down to just over 10kmph to slog out the rest of that run! Will head for some pushups and plank etc before my shower! I skipped a workout yesterday..............hmmmm. Very busy and active at work this week, it's a challenging game at the moment there!

I checked out my weight thing, 74.5kg on 31 Dec 2010. 72.5kg, (160lb) on 1 Feb 2010 72.9 (160.6lb) today.

I went hard the first week of Feb, got down to 72.0, then had back injury and a few more party leftovers and limited training other than being very active at work for 2 weeks. Climbed back up to 73.2kg last weekend. I don't weigh daily and the numbers bounce around by a few hundred grams due to how body has digested food, hydration levels etc. So no real change...........but it would be nice not to see a number above 72.5kg on 1 March haha! As of 1 March I will really give it a go to only weigh in once a month on 1st of each month or as close as poss. A drop of 2kg or more a month will be the target.

Holding my own but. Can't wait till Adelaide!

Pip

EARTHQUAKE DESTRUCTION..........

I dunno what to say here really..........just so awful. Another addition to a long string of natural disasters. My family are located 500km south but I know quite alot of people from my school moved to Christchurch to work. I dare hope all of them, (and my relatives who live in Christchurch are safe). My thoughts go out to everyone involved and to those who have family and friends near the area.

After that horrible unwanted distraction in the day and another busy one at work I will say I hit the gym, (instead of wine bottle) and actually had my best tempo running workout in months. 5.47km in 30 mins, increasing the speed by an increment every few mins. I felt as if I could have even done a bit more even though I ran the last min at 12.8kmph just to finish me off. And hit the rower for a 5 min blast thereafter. Still feel a bit of backstrain, particularly after being at work on feet, bending etc after a few hours but it seems to be getting better. Guy at bus stop this morn was asking today and still thinks I should have seen some specialists etc and gave me a concerned look about soldiering on and reckons I'd be really pushing it to run in the Gold Coast half marathon in July..................hmmm. He sounds like he has had some unfortunate back probs over time.

Not sure of tomorrows workout yet...............will decide and then hopefully do it.

Pip :-)

PERTH BOMB SCARE..............

Howdy, my plans to visit the gym today didn't eventuate due to reasons out of my control.

After a busy day at work, feeling a slight ache in back (but less than last week) I hurled it toward the gym. I walk down one arcade to make it to the necessary mall. I noticed exit to the mall was blocked off and many security guards, police etc were around so I then walked around the long way, still the mall was blocked off! Police etc were ushering us away, I did note ALL businesses in the mall were closed just after 4pm......hmm. So I turned back and headed for the bus, police speeded down footpaths in cars and all us puzzled people out and about had no clue what was happening. The bus was late, trip home was slow, then I turn on the news as there was a dodgy looking package somewhere near David Jones with some dangerous note attached to it which obviously caused great alarm. Apparently it turned out to be a scare, nothing yet but it sure caused lots of caos. There were weird people on the street trying to introduce themselves and shake our hands............creepy! I could have gone on a run tonight outdoors but a) it was late, b) I wanted to catch the news regarding terroists before heading outdoors, c) it was still about 34 degrees at 6.30pm just before it started getting dark.......I love the heat so that wasn't really a pertinent issue! d) sore back, gotta ease it back kinda slowly and today was sure busy and active! A beer and cooking a healthy tea was more inviting. Full of excuses aren't I??? Haha!

Pip :-)

Definitely a gym visit is on agenda after work tomorrow provided the mall isn't blocked off due to bomb scares...........

BACK UPDATE AND TRAINING PLANS...........

Howdy team!

Firstly I will say that I still feel some back strain.........enough that I'm aware it's there, particularly if on feet for too long or bending in various positions. However I feel it's lessened a bit since early/mid last week. In all fairness this back pain isn't diabolical, (however that is spelt) but a bit annoying and I have a fear about aggrevating back pain.

Also I'm on a budget and as ya know if ya visit a doc, they seem to refer to to either a physio, osetopath or similar and order you to have x-rays somewhere else, then there are recommended follow up visits and the end result is many hundred $$$ spent if not more! If I was in total severe pain and couldn't move..........there would be less choice. But for me I'm doing stretches, carrying on as norm etc.

Today I decided on my first run for a week. Did a 5.3km hilly outdoor run and while I felt my back, nothing abnormal etc was felt. I didn't time myself and pace felt about norm for now. I could pick up the speed somewhat when wanted. Came back and did many core exercises and stretches and tried on the pushups. First set on toes I only managed 10 but on the second set I pushed out 15 consecutive! As a couple of weeks ago I managed 20, I want that to be a regular thing and now to work on going lower and absolute top controlled form! The plank make my strain feel the stretch I think but in a good way!

I weighed in today, - result was 73.2kg. Am alright with that for now as while last week was totally/active/busy at work I seemed to make excuses up and get into the mindset to eat muffin scraps, chocolate bars, skinny mochas instead of skinny flat whites and a bit more cheese than norm and tried a couple of crusty new white bread rolls as they came with fillings for a couple of lunches instead of my home lunch or 'doughed out crusty multigrain roll'. The day of BF's party I got down to 72.0kg, (ok actually 2 reads of 71.9 and one of 72.1kg, - it all depends on how scales are positioned on tiles!) Party leftovers and a bit of slackness occupied the first week, back injury last week and dietary disorganisation! No big bingeing, just less than desirable habits started coming to the forefront! This morn I also felt as if I could have gone for a number 2 but not quite.............2 weeks ago I felt rather starved at the morning weigh in due to not wanting to mess up the kitchen the previous night after sorting for BF's party, (so tea then.....an apple and a small 95g tin tuna).

However still need to organise training schedule, - will get that up tomorrow. At this stage think back is on the mend and strain should leave soon :-)

SPANNER IN THE WORKS...............

As you may gather from my training updates this week.....................you can prob guess and would be indeed right, no ticking stuff off!

On Monday I woke up with a notably sore lower back. I can't think of anything I did to injure it outright.

I do know that about a year ago I did hurt my back worse than what it is hurt now. I think the injury a year ago may have been the delayed aspect of road cycling with heavy uneven loads on my back! Anyway a year ago I woke with a bad hunched cripple, could only walk slow, took a few mins to do such things as get out of bed, in or out of the shower etc thinking.......whoops, this way won't work! Because I would have been lucky to be even 30% of my normal capacity I had to take 2 days off work a year ago. I had to get a doc's certificate and he recommended rest then physio etc. I didn't do physio or anything due to cost but did my own stretches and within 5-6 days my back felt back to norm, - pretty much anyway. Over the past year or so my back has felt pretty much OK, a little sore every now and then but not enough to stop my normal regime or think about it further and the following day any slight pain seemed to ease. However I guess I wasn't always diligent about looking AFTER my back.............that kinda invicible feel, thinking I'd deal with it later, wanting to think of myself as TOUGH!

This week my back pain wasn't as bad as last year, it hasn't gotten any worse since Monday but no better. I can walk pretty much at full pace, have to think about how I bend and bend at knees all the time. Jogging 20 metres aggrevates it. Work has been frantic this week for various reasons, have done some overtime and feel aware of my back all day at work, (making faces when bent down where customers wouldn't see). Am in slight pain, more at times but I manage to plod along and work at mostly full pace I think, (maybe with slight exception to bending and picking stuff up). The stop start nature frustrates me LOTS at the moment but bit by bit have sucked it uo. I just didn't expect or call for this to happen............but as much as frustration at times hits I can't really whinge I guess!

However diet hasn't really been on this week either...............that..................and doing rehab stretches etc needs to improve! Despite charging around in some pain at work feeling frustrated about it............my middle gets larger if I habitally eat sugar and cheese as a daily thing............and lollies, muffin scraps etc etc. That's what's gotta stop for good!!!

ALRIGHTY< WEEK 4 UPDATE and WEEK 5/1/DOINGS...........

Alrighty gang, I dunno how to score myself for last week! If I had The Commando from 'The Biggest Loser' or even a personal coach/trainer I'm sure I'd get a score close to a big fat ZERO!

On self analysis: I didn't pull myself back from BF's b-day party. On Sunday after the party I ate a modest, (or slightly more than modest but not binge worthy) portion of leftovers and had no real prob about that. In Perth (but not me personally) there were some fire disasters. BF is a firefighter and was out for 2 nights helping to fight them. The first night I didn't manage to keep to my non-negotiable behaviours.............I found it just too hard to pull back into line, (but it would have been possible). Not the best place to be. I found excuses to pick at muffins, skinny mochas, cheese, chocolate, un-needed extras for rest of week to a degree where I felt slightly too full to train at end of day. After consuming a little confectionary that 'I know it was best if I didn't'...........I just wanna gorge!

When not having it............I'm fine, don't think about it and do like healthy nourishing type options.

So.........no excuses, beating oneself up sure doesn't help. However I know if I had a pro trainer monitoring me............there would be hard questions!

To re-iterate........my main goals/behaviours aren't that hard and need to be non negotiable if I'm to head toward my objectives. They are:

* confectionary sugary products and deep fried or pastry laden products are only acceptable in social situations in moderation, (where I feel out of place if I don't have a little), - on average once every 4 weeks or so. That means no buying for self, eating leftovers non socially etc etc Iced coffees and soft drinks etc and any similar sweet tasting stuff..banned!

* the alcohol one is and stays non negotiable: That is: I'm not allowed to drink anymore than 3/7 days in a calendar week Mon to Sun. Maximum quantities allowed in a day are either: 2 glasses/400ml wine OR 2 beers, (stubbies, pints, schooners etc) OR 60 ml spirits. Up to 12 times a year I can exceed these amounts............but not more often. These days and amounts must be recorded! Unsused drinks or drinking days can't be saved up. If on annual leave holidays I can drink more days if I want but must keep to general day drinking limits, (no more than 400ml wine, OR 2 beers OR 60 ml spirits per day) except for the 12 day a year allowance.

Rules above are the non negotiables and I feel need to be adhered to for the rest of my life. They are strict enough but not overly strict! It's better to feel a little annoyed at not overindulging occasionally then the annoyance from overindulgence after the party has finished and thoughts about further un-needed indulgences are!as I found out yet again.

I know I CAN do this..............it's not a question of that. It's keeping it up as a lifestyle without the annoying fluctuations in these areas!

Other lifestyle rules are doing upmost best to my satisfaction regarding keeping to training standards, also to keep in line with organisational standards and to keep to budget and do my best to keep to goal of being in bed, lights out at least 7 hours at least 5 nights a week.

Scales and body tell me I've put on 1.5 to 2kg in the last week:-(

However onwards and upwards and tomorrow marks day one of 20 week half marathon training plan for the Gold Coast half marathon on 3 July 2011! Most half marathon training plans at an intermediate level seem to have 4 running sessions a week and up to 2 cross training sessions if wanted. I've been debating whether to follow one to the letter OR get a personalised plan or coach OR whether to make up my own plan from the base plan which sort of gears toward triathlon building as well.

In the end I've decided to make up and follow my own plan and see where it gets me! I intend to give myself at least 3 running sessions per week with one of them being a long run. Then also at least one bike and one swim session, (maybe more) and at least 2 resistance sessions weekly.

Performance goal for half marathon is completion under 2 hours! Wanna feel good for this holiday and also Airlie Beach kayaking etc and skiing in NZ after that! Wanna keep self in line for triathlons the following spring/summer.

Weight goal before leaving Perth is under 66kg, (with intention of staying under 68kg for good thereafter), (73.5-74kg now).

With body fat % goal is under 25%.

WEEK 5/1 TRAINING PLAN :-)

MONDAY 14 FEB: Treadmill 30 mins as fast as poss running. 15 mins resistance (pm) workout

TUESDAY 15 FEB: Rower 15 mins, Body Pump class performing best as poss (pm)

WEDNESDAY 16 FEB: Turbo trainer 30 mins as fast as poss (pm)

THURSDAY 17 FEB: Either 5.3km run outdoors OR treadmill 30 mins as fast as poss, 15 mins resistance (pm)

FRIDAY 18 FEB: 30 min swim session somewhere, no matter what it takes me!

SATURDAY 19 FEB: turbo 20 mins followed by 20 min run, (am)

SUNDAY 20 FEB: Run around block which is just over 9km, (am)

UPDATE AND TRAINING WEEK 4 PROGRAM:

Howdy, first up the pic of me is just a random I took quickly 30 mins ago using the self timer mode for the first time with this camera. So please excuse the background mess, I do like the wide angle on this camera now. Hair is getting longer I see and these are jeans I haven't gotten into for a few months! Size 11 Just Jeans ones but I'd have to say they are a big fit cause I'm still more a size 12 in most bottoms and more a 13 I think in most Levis. I can see arms and shoulders toning up.

Now regarding last week I'd give myself a 7/10 again. Am still disappointed I haven't gotten to the pool but that situation is gonna change! One of BF's and now my friends has offered to give me some swimming training and she is an elite swimmer who used to represent Australia. We've just got to organise a time we are free.
Am very happy to have got to Body Pump last week and very happy to manage 20 push ups on toes. I still need to work on organisation and prioritising training but am liking my discipline to do at least 80% of what I set out to do! Last night was BF's 30th party which was a fun night at our place with just over 30 guests. He had a rissole party, (he loves them and made a heap!!!) We had beef ones, chicken ones and lamb ones. Also heaps of ham, BBQ cold chickens, a big garden salad with all sorts of goodies, heaps of potato salad, nibblies, pavlova, cheesecake and lemon meriange cake for dessert with heaps of beer and wine. So I had a bit more than norm to eat yesterday night but not out of control. There are heaps of leftovers so need to be very careful not to overdo it and stay in control! Now that's a challenge! With the wine leftovers I want to limit it to one bottle a week ideally to be enjoyed over 2 nights, (Friday/Saturday) and no more than 2 beers a week unless there are social functions. I weighed in yesterday morning at 72.1kg but I'm sure that would have spiked by a kilo or so today.

I think for the eventual goal I'm looking at getting down to the range of about 64-68kg and under 25% body fat. If I comfortably go under that and get near 60kg I'd love that too but if I maintained that 64-68 range while feeling fit with body fat under 25% I would be stoked. I want to maintain a minimum of at least 3 intense cardio workouts of at least 30 mins each, and a minimum of 2 resistance intense sessions of at least 15 mins each every week. When training for events or wanting to reduce fat or in the mood I will do more but if I ever slow down I need to keep to my minimum workout requirements unless of really proper reason. And of course keep up clean controlled diet with lots of water.

3.5 weeks till Adelaide! I'm really looking forward to that! Waitangi day in NZ as well!

TRAINING PLAN AS PER FOLLOWS:

MONDAY 7 FEB: 30 mins treadmill as fast as poss and 15 min resistance workout

ACTUAL: DID 30 MIN RUN ON TREADMILL. MANAGED 5.37KM TODAY, A BEST FOR A WHILE, THE FINAL 10 MINS ALMOST KILLED BUT DID IT. HAVE STRUGGLED TODAY, BEING A MONDAY ETC AND AT WORK. AM SAD TO HEAR AT THIS STAGE 59 HOMES HAVE BEEN BURNT DOWN BY PERTH HILLS LATEST BUSHFIRE, ANOTHER 28 HAVE BEEN BADLY DAMAGED AND THE NUMBERS SEEM TO KEEP INCREASING AT THE MOMENT. BF WAS OUT FIGHTING FIRES ALL LAST NIGHT AND IS AGAIN TONIGHT AFTER A 5 HOUR SLEEP IN THE DAY. DISASTERS WHERE PEOPLE EITHER LOSE LIVES OR ALL THEIR POSSESSIONS/LIVES SEEM TO BE KEEPING ON HAPPENING AT THE MOMENT. IT'S A BIT OF A FEELING OF 'WHAT'S NEXT'? I'VE BEEN FEELING LIKE DOWNING HEAPS OF THE PARTY FOOD LEFTOVERS...........A BIG GLORIOUS INDULGENCE I DON'T NEED TO PAY MORE CASH FOR! AND SWEETS AT WORK HAVE BEEN MORE MENTALLY INVITING THAN FOR A WHILE! I DIDN'T WEAKEN TO ANY MORE CAKE LEFTOVERS BUT MOST OF US FELT FLAT AT WORK AND I DID EAT HALF A MUFFIN MID ARVO. THEY HAD MY FAV FLAVOUR OF DOUBLE CHOC/CARAMEL AND I WEAKENED TO HALF, (OR MAYBE EVEN JUST A THIRD) OF ONE MUFFIN SHARED WITH OTHERS. HOWEVER AM PLEASED I MADE IT TO GYM FOR A HARD SLOG AND DIDN'T ALLOW MYSELF TO INDULGE IN LEFTOVERS WHEN HOME. THEREFORE STILL AM ON TRACK AND DIDN'T GET OUT OF CONTROL. REGRETS ABOUT MISSING RESISTANCE TRAINING...........VOUCH TO MAKE UP THIS SESSION LATER IN WEEK!

TUESDAY 8 FEB: Body Pump class and 10 mins rower

ACTUAL: CRAPOLA DAY, NO TRAINING, MUFFIN SCRAPS, CHOCOLATE, SKINNY MOCHAS AND CHEESE POPPED INTO DIET. HMM, TOO MUCH WINE LAST NIGHT AFTER MEANING ONLY TO HAVE A GLASS TO RELAX IN HEARING ABOUT BUSHFIRE DISASTERS, TOO MUCH EATING LEFTOVER CHEESECAKE AFTER WINE AT NIGHT AND CHICKEN AFTER WINE WHICH I BARELY BUT DO REMEMBER. FELT TIRED, LIKE CRAP ALL DAY WITH THOSE SELF LOATHING/UNDOING THOUGHTS ARRIVING! THE MORE I TRY NOT TO DWELL ON IT, THE MORE I SEEM TO BUT MUST BE BACK TO NORMAL TOMORROW

WEDNESDAY 9 FEB: Outdoor Run 9km hilly route

ACTUAL: HMMMM...............YOU PROB GET THE PICTURE!

THURSDAY 10 FEB: 30 mins turbo, 15 mins resistance training

ACTUAL:.................30 MINS TURBO. THIS IS CRAP............I VOW TO STICK TO MY NON-NEGOTIABLE RULES WHERE I CONTROL FOOD RATHER THAN THE OTHER WAY AROUND. OCCASIONALLY HARD WORK BUT SO WORTH IT! ENOUGH SAID. AIM FOR NO WEIGH IN TILL JUST PRIOR TO ADELAIDE AND WOULD BE STOKED TO BE DOWN UNDER 72kg AGAIN BY THEN AND STAY ON TRACK!

FRIDAY 11 FEB: Day off

SATURDAY 12 FEB: Pool, swimming 30 mins focussing on freestyle. May look up some drills but wanna keep heart rate up consistently

SUNDAY 13 FEB: Brick session of 20 mins turbo followed by 30 min run

* Thursdays resistance session can be transferred to Saturday if I really want!