Went out last night for a 12.5 km run and got round in 1hr 12 min which is a PB for me. Stoked with the quicker pace and managed to run the entire way including hills which helped the time. Feet stood up OK although blisters were a little tender when i got home.
Had a rest day the day before which obviously helped so I will need to make sure I have a good rest before running the half marathon as it makes such a huge difference.
Haven't done a lot else this weekend. Weighed in last night and have now dropped to below 80kgs which means that I have lost over 16kgs in total now. Psychologically its a great feeling to have cracked that 80kg barrier but will now need to focus on putting on muscle mass before the upcoming league season. Don't want to be too light or I will get smashed.
off to Hamilton today to see the parents who are taking kids on holiday so will try and squeeze in some track time when i get back
Sunday, January 31, 2010
Thursday, January 28, 2010
PB in 5km
Quick update. Went out this morning for a 5km time trial and knocked it off in 25min 55. best yet. Still can't seem to crack that 5min/km time and I think its because I am really slack on warm up so the first km or so is a warm up of sorts and so my pace isn't up there. Might have to do some looking into better warm up patterns. It's just sooo hard when you are half asleep to stretch properly and get the muscles fired up. But if I am going to get below 25 minutes I will have to change something.
On the bright side it was another awesome morning for running. Nice and cool with heaps of people out and about obviously enjoying it the same as me.
Also went to the gym last night and did some leg work. Squatting 90kg, leg press 120kg and hamstring work. felt it at the time but no soreness this morning. Might have to move the squats up a bit. I keep forgetting what an awesome exercise that is for legs/back etc and have to make sure that I talk to Cam (PT) about changing things regarding the abdominal weight I'm carrying.
No plans to do anything tonight but that may change depending on what happens when I get home of course. I may yet have a burst of energy or may just go for a nice quite walk with the better half. Weekend ahead so will have lots of miles to go methinks...hopefully its fine
On the bright side it was another awesome morning for running. Nice and cool with heaps of people out and about obviously enjoying it the same as me.
Also went to the gym last night and did some leg work. Squatting 90kg, leg press 120kg and hamstring work. felt it at the time but no soreness this morning. Might have to move the squats up a bit. I keep forgetting what an awesome exercise that is for legs/back etc and have to make sure that I talk to Cam (PT) about changing things regarding the abdominal weight I'm carrying.
No plans to do anything tonight but that may change depending on what happens when I get home of course. I may yet have a burst of energy or may just go for a nice quite walk with the better half. Weekend ahead so will have lots of miles to go methinks...hopefully its fine
Wednesday, January 27, 2010
5 weeks to go
The countdown to the half marathon is ticking and training is supposed to be ramping up but I have found myself plagued with a few aches this week. I went out on Monday morning for a 7km run with my training buddy and good friend Shellton. Felt a bit stiff and sore after the plyometric stuff on Sunday but managed to toddle round OK. Tuesday I did a leisurely 10km before work while listening to the latest fitcast podcast. Interestingly enough they did a section on marathon work for weight loss...I haven't seen any benefits in that area yet and they seem to think that there are better ways of losing weight (which i would agree with). However the training I am doing is more about my personal goals of completing the half and moving towards the full marathon distance. I do need to discuss weight loss with the gym though as I have plateaued in that area and would like to see some improvement especially round the abdominal area
Took a rest day on Wednesday. I was so sore on Tuesday night that Wifey gave me a calf massage. Having trouble with my right calf which seems to get really sore and was very tender to touch. Might have to invest in some deep heat or something of the like to help with these aches and pains.
Felt better this morning for having had the rest day so Shellton and I headed out for a 10km run at 5:30am this morning. Was a beautiful morning to be out running. There had been a lot of rain last night and it was fresh and cool with an awesome misty sunrise over the Hunua ranges...great day for running.
Took a rest day on Wednesday. I was so sore on Tuesday night that Wifey gave me a calf massage. Having trouble with my right calf which seems to get really sore and was very tender to touch. Might have to invest in some deep heat or something of the like to help with these aches and pains.
Felt better this morning for having had the rest day so Shellton and I headed out for a 10km run at 5:30am this morning. Was a beautiful morning to be out running. There had been a lot of rain last night and it was fresh and cool with an awesome misty sunrise over the Hunua ranges...great day for running.
Saturday, January 23, 2010
Successful Sunday
Today has been a much more productive day on the fitness front. I have managed to squeeze in a gym session this morning where, to make up for my tardiness during the week, i did a chest and arms work out.
Bench Press
Incline Bench
Cable cross overs
Dumbell bicep curls
Cable dumbell curls
and finished off with some swiss ball press ups which I felt rocking my core...ouch but good.
Also had a text this morning from my brother in the UK and the shoes are on their way tomorrow which is great. Means that I will pick them up for about half the NZ retail cost...and hopefully they will help with the blister situation (which are actually resolving after a little while off long runs)
Then this afternoon went down to the local track where i stated off with some gentle warm up laps then did 3 x 400mtr sprints. I suffered doing the sprints. Have done some 100mtr sprints but has been a long time since i have attempted to sprint 400mtrs. It was hideously hard so I think I will be working on improving my times. I ambled round in times of 1.25; 1.26 and 1.29. Tried lengthening my stride on the last lap and this managed to shave 3 seconds off the previous lap even though my lungs were burning.
Afterwards I did three sets of 5 x stair runs followed by 10knee to chest jumps. Was a nice plyometric work out for my sunday arvo.....and made my lungs burn like they haven't done in a while which is fantastic.
Finding that the more I train the more I realise how unfit I am and how much I need to improve...its very motivating
Bench Press
Incline Bench
Cable cross overs
Dumbell bicep curls
Cable dumbell curls
and finished off with some swiss ball press ups which I felt rocking my core...ouch but good.
Also had a text this morning from my brother in the UK and the shoes are on their way tomorrow which is great. Means that I will pick them up for about half the NZ retail cost...and hopefully they will help with the blister situation (which are actually resolving after a little while off long runs)
Then this afternoon went down to the local track where i stated off with some gentle warm up laps then did 3 x 400mtr sprints. I suffered doing the sprints. Have done some 100mtr sprints but has been a long time since i have attempted to sprint 400mtrs. It was hideously hard so I think I will be working on improving my times. I ambled round in times of 1.25; 1.26 and 1.29. Tried lengthening my stride on the last lap and this managed to shave 3 seconds off the previous lap even though my lungs were burning.
Afterwards I did three sets of 5 x stair runs followed by 10knee to chest jumps. Was a nice plyometric work out for my sunday arvo.....and made my lungs burn like they haven't done in a while which is fantastic.
Finding that the more I train the more I realise how unfit I am and how much I need to improve...its very motivating
Friday, January 22, 2010
Hmmm...rainy days suck
Today has been a pretty blah today when it comes to the weather and by association my training. The better half slept in till late due to our 10 week old keeping her up all night. Which meant I was daddy day care for Miss 4 and a half. This involved sitting at the table doing Barbie jigsaw puzzles for three hours. I actually enjoyed every minute of it but it meant that I was unable to stick to my plan of going to the gym this morning for a leg workout.
So instead I checked out some cool stuff on you tube on plyometric exercises and will start incorporating some of this into my weeks work. I also busted out my first ever completely vertical hand stand push up. Admittedly I used the wall as support but still...gotta be happy with the start. (Actually it was 10 HSPU's but who's counting...oh wait...I was)
Also paid the entry fee for the half marathon today which means there is no backing out now. The blisters on my feet are healing so I will be strapping them up tomorrow and heading out for at least 10km to see how they cope. I have also arranged for my brother in the UK to get some better shoes out which should help as well.
I have also concocted a grandiose plan to run the London Triathlon in 2013. A long way off but it will take a bit of planning. Guess I will be able to get a few under my belt before then but will have to get over my fear of deep water before then....
So instead I checked out some cool stuff on you tube on plyometric exercises and will start incorporating some of this into my weeks work. I also busted out my first ever completely vertical hand stand push up. Admittedly I used the wall as support but still...gotta be happy with the start. (Actually it was 10 HSPU's but who's counting...oh wait...I was)
Also paid the entry fee for the half marathon today which means there is no backing out now. The blisters on my feet are healing so I will be strapping them up tomorrow and heading out for at least 10km to see how they cope. I have also arranged for my brother in the UK to get some better shoes out which should help as well.
I have also concocted a grandiose plan to run the London Triathlon in 2013. A long way off but it will take a bit of planning. Guess I will be able to get a few under my belt before then but will have to get over my fear of deep water before then....
Wednesday, January 20, 2010
blisters on bruises
My blisters have become bruises pretty quickly. Did a 5km time trial yesterday morning and only manged 27 minutes. Was pretty disgusted with that effort and have given myself an uppercut and a "must do better" talk. I would like to blame it on my sore feet but no excuses right?
Rest day today (enforced due to being out of town for work all day and an early flight) so back into things tomorrow and that will almost mark only 5 weeks till the half marathon...eeeek
On a positive note I have finished reading Quantum healing by Deepak Chopra. Pretty intense book and made me think about a lot of my conceptions of health. Am sure I will be able to utilise some of the thoughts into my training/overall health and I will be looking into meditation as a performance tool in the next little while as well. Need to find a place in Auckland that can teach me how to meditate properly though as I'm not sure dozing on the couch while watching tennis or cricket really counts
Rest day today (enforced due to being out of town for work all day and an early flight) so back into things tomorrow and that will almost mark only 5 weeks till the half marathon...eeeek
On a positive note I have finished reading Quantum healing by Deepak Chopra. Pretty intense book and made me think about a lot of my conceptions of health. Am sure I will be able to utilise some of the thoughts into my training/overall health and I will be looking into meditation as a performance tool in the next little while as well. Need to find a place in Auckland that can teach me how to meditate properly though as I'm not sure dozing on the couch while watching tennis or cricket really counts
Monday, January 18, 2010
Ouch
sooo sore after the weekends work outs. had to take Monday as a rest day and have only just got back into training today. Went for a 5km run this morning with my traithlon training buddy and it was a very leisurely 34 minutes round. Each step was painful to start with especially the right quad ( think I may have slightly strained my VL). Helped loosen me up though and seeinga s I have a sedentary job I made sure that I stretched during the day today.
Tonight I hit the gym for a short sharp back workout. Focussed on bent over rows, lat pulldowns, dumbell rows and reverse fly's. Smashed it for a quick half our then called it quits.
Tomorrow I start with another 5km run and may use it as a TT. The blisters on my feet continue to cause a problem and if this keeps up I will be needing new shoes prior to the half marathon. I would prefer to change shoes after but if my hand is forced I will have to make the decision soon so I can wear them in
oh...and found a great podcast too. The fitcast on itunes. Have become a fan very quickly..great mix of training and nutrition.
Tonight I hit the gym for a short sharp back workout. Focussed on bent over rows, lat pulldowns, dumbell rows and reverse fly's. Smashed it for a quick half our then called it quits.
Tomorrow I start with another 5km run and may use it as a TT. The blisters on my feet continue to cause a problem and if this keeps up I will be needing new shoes prior to the half marathon. I would prefer to change shoes after but if my hand is forced I will have to make the decision soon so I can wear them in
oh...and found a great podcast too. The fitcast on itunes. Have become a fan very quickly..great mix of training and nutrition.
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