YESSSS!!!!!!!!!!!!!!!!!!

Did a time trial on the treadmill today and SMASHED my previous 5Km time by 1:15...... Very happy with that. I'm lookimg forward to a run with Steve (aka The Master) on Friday if he's up to it????? Merry Xmas Morsey and Steve .......

BRING IT ON!!!!!!!!!

Had a few runs with the Master now and I've seen some rapid improvements!!!! You cant beat training with someone who is A. Fitter than you and B. Is willing to motivate you in your endeavours... Thankfully Steve has both these qualities!! Even when I was running up Anderson Street Hill on our second (unannounced.....) speed leg, with Steve running backwards telling me not to stop!!! I've got 3 weeks off over Xmas so my goal is to extend the length of my longer runs to 10km and try and keep the time under 55mins... Plus I'll throw in some beach running as well. Sadly (or more realistically) I won't have lost those 10kgs I wanted to lose by Xmas however, I've gone down 2 belt loops and cut up a bit around the general body area!! Gym tonight and a run with Steve again tomorrow..... We'll have to organise a run with you Morsey!!

MOMENTUM

That's what it's all about...... Keep on keeping on! Had a great run (without the master) around the TAN yesterday. Knocked a minute off my previous time with an average heart rate of 174 bpm. Max was 184 bpm up Anderson St hill.... my weight is back down to 87.5 kg and I'm heading towards 5 belt holes!!!! Weights today and then an early morning run tomorrow more than likely around the TAN again. Might go the opposite way for something different! I'm going to do a 5KLM time trial on the treadmill at the end of every month to see how I'm progressing speed wise. Just gotta beware of the Xmas party food, grog, late nights, hangovers, etc......

Around the TAN with the Master.........

Ran with the master himself today!! The one and only Steve "did someone say gamin?" TAYLOR. While my heart rate sat on 166 for most of the way (peaking at 182 up Anderson Street) Steve's was around 127ish........ The time was just under 36 minutes and I'm pretty happy with that at the moment. The last 800 metres though my heart rate jumped up to around 174 and stayed there to the end and I wasn't trying to go any harder....... Within a minute I was down to 142 so I guess my recovery isn't to bad at this stage. I ran with my heart rate monitor (haven't used it since 2001) and found it was a good distraction..... amongst other things around the TAN!!!

DRINK MORE WATER!!!!!

Well I’m happy to say that my training has remained on track up to this point. Consistency is definitely the key. A challenge over the coming weeks in respect of my training will be to moderate my food/alcohol intake at the many coming Xmas bbq’s!!!!! Not that I drink excessively that is but many small drinks add up at some stage. I’ve always advocated (not always practiced) drinking water between drinks! That will be my goal…. Drink more water!!!!

Steve put me on to www.mapmyrun.com which is an excellent tool for plotting running routes. I’ve mapped out a few around my place of various lengths that I aim on doing over the next few months. The longest is just over 10ks that I want to be running by Xmas Day! I’ve also included a beach run on a 2k stretch of beach in Mt Martha.

A GOAL.........

The distance from my place to Frankston is approx 15 k's along the Nepean Highway. It's an undulating route with some steepish spots here and there. My goal is to complete the run and then work on improving the times. At this stage I'll be happy with actually running the distance! The furtherest I've run in the last 4 years or so would be around 7 k's so I've got a bit of work ahead of me...... I'll try and get a run in once a week with the master, Steve TAYLOR for inspiration.

REVISED GOALS!!!!

I've decided that losing 10kgs before Xmas aint gonna happen!!!! Mainly because

of the weight training that I'm doing in conjunction with my aerobic stuff.... However i've gone down another hole in my belt and I'm really starting to feel the difference in my clothes. I suppose the old saying that muscle weighs more than fat is true. I'm concentrating on time rather than distance at the moment. For eg. 40 minute aerobic session consisting of 10 min spin, 10 min treadmill running, 5 min spin, 5 min treadmill run, 5 min spin, 5 min run. I really push each leg and increase either the rpm or speed as I go along.

I'm using an old 1999 strength training routine that is a real killer!!!! 12 - 15 reps per set and it really concentrates around your shoulders and back.

Diet wise I reckon rather than try to start "cold turkey" I've cut out and down on certain foods (like my enemy bread!) here and there. This time of year is hard though what with all the Xmas bbq's!!!!! I'll be happy to stand on the scales Xmas morning and be 84 - 85kgs.............

What A Weekend!!!!

What a weekend indeed! Saturday was spent on a winery tour (self organised) with some friends and a horde of children around the Mornington Peninsular. We had a really good day and ended up buying a case of 2002 Shiraz from the Red Hill Winery and a couple of bottles of Pinot Noir from Tucks Winery. We stopped off for a bite to eat at the Red Hill micro brewery, lamb stew (Points Morsey??) and a couple of cleansing ales!!! The weather was a bit blowy but we had a good time none the less.

Sunday saw a trip to the emergency department at Frankston Hospital for Grant (my eldest child) He decided to slam his left index finger in the car door resulting in a fracture just underneath the joint...... OUCH!!!!!!!! It should mend itself hopefully.

Anyway the weekend followed a very productive week's training! Plenty of high intensity stuff and carefull monitoring of my food intake. it must be working as I've maintained the loss and have slipped down a belt notch!!! My aerobic training at this stage combines rowing machine, stationary bike and treadmill. My back is still a bit dodgy when it comes to running on the tready so I walk as fast as I can and increase the elevation as I go. Gotta get my heart rate monitor back in action so I keep myself honest!!!!

BREAD IS MY ENEMY!!!!!!

I noticed when I was sick for a couple of weeks that I ate a lot less bread than I would normally do!! I dont know why? Anyway I managed to lose a kilo so I'm not complaining. Since I've been back to normal, I have really noticed just how much bread I actually do eat... and I've snuck up about a half kilo again!!! So bread is my enemy........ Not to mention a nice glass of red or a cold beer!!!! Still everything in moderation I suppose. Morsey you have inspired me! I am going to try and drag myself out of bed an hour earlier to walk my dogs!!! it sounds like a great way to kick start the morning. Mind you that means a 4.30 start...................................... Bloody bread!!!

Somebody Shoot Me!!!!!

Man I still can't shake this bloody cold!!!!! I dont think I've ever been this crook for this long in my life. Still, I'm going to have a light workout today and ease back into it. At least I've dropped another kg though, down to 87 now.... Here's a snippet of what I used to do back in my younger, fitter, more hair days!!!

What was I thinking????????????

(HELL WEEK SIMULATION)
MON
1100 (no earlier) –
Park at map location from Warrandyte Hills 1 & 2 – see map.
Forced march into site with 10kg pack/GP’s/Overalls.
Go to Hill Two: 8 x (forced max pace marches/at top of each climb complete – 2 x 25pushups/10sec rest/Quick time march back down for recovery and immediately repeat until set complete).

When finished recover and take off the pack at the top of hill 2.
Walk down to bottom of Hill One: 5 x (1 x forced march climbs – max chins/10pushups on transmission tower/15s rest b/w chins+p’ups). Double time back down and repeat until finished.
Collect pack and quick march back to car – 6km+.
Dump the pack when at car, strip down to running gear/ Run for 30mins at E1
Once at home you must complete the following – must have fed on the way home so no stopping for meals etc.
May have to go to gym for this if you cant do chins at home.

11 x (5 x max chins – 15s rest b/w efforts then 1 x 20 pushups/5sec rest)
Finish with 1 hour easy spin on the bike at your own pace. MUST eat and drink whilst on the bike so as to optimise refuelling. Need protein and CHO included in recovery and dinner when you have finished.

Rest for 2 hours after dinner – DO NOT SLEEP. Put on your overalls and GP’s and head off for the following:
4 hour march with fluids and fuel. Include 3 x 10min quick time/1min rest in each hour. Remainder at your own pace. Home and sleep.
TUE
Set alarm for 0200 – Awake, get dressed (GP’s & overalls) as quickly as possible then complete following:
4 x (Run 10mins at an easy pace/ 3 x 30 push ups/20sec rest)
Home and eat breakfast (40mins tops)
90min spin on the bike at an easy pace but drink and eat whilst riding.
Run off the bike for 30mins with pack(10kg).
Complete Abdominal set 2 at home – or what you can.
Head to the gym for full session (No abs).
Do not go back to sleep when you get home.
Eat and drink.
I will soon contact you and provide a research topic to prepare.
I will stipulate the time it must be submitted, how long the report must be plus the format of same. DO NOT SLEEP.
After assignment has been completed:
2 x (Ride 30mins at 90rpm MT/Run in running gear for 15mins at E1+/Max chins x 5/20sec rest) Finish after both sets with 10min easy spin.
This last session must be finished by 1800.
WED
REST DAY
THU
South Melbourne Run
Run for 20mins before arriving at the Sth Melbourne Commission flats. Run all the stairs at a constant pace but not at max pace. Catch the lift back down – do not walk or run the stairs back to ground level. Continue run to Albert Park baseball nets and complete the following for 20mins:
Climb to midway point – traverse across the wire until at the other end or as far as you go. Each time you fall off – go back to start and repeat. DO NOT TRAVERSE ON HORIZONTAL WIRE – FEET MUST NOT TOUCH IT AT ALL.
Once completed run to the cricket nets nearby and complete the following:
Climb over each net – about 5 nets in total. Rest period of 2mins. Repeat 3 times.
Continue run for 20mins at E1
FRI
Obstacle Course – complete this session later in the day after a significant rest/sleep.
Warm up MUST be thorough with run thrus – injury risk high due to fatigue state.
The first lap is a true lap as per your test day protocol. Whole session will run as:
4 x (1 x full repeat & log the time achieved/4 x repeats without running the lap of track. No rest. Max pace.) 3min rest b/w sets
SAT
Swim - 12 x 100m fs at an easy pace/20sec rest
SUN
Hill Repeats (All with bricks) See map for Johnston St Hill
Run 1km to venue for warmup then:
2 x full repeats building to E2b. Stop at ½ way – 2 x 20p’ups on bricks facing downhill.
At the top of hill complete 4 x 20 p’ups on bricks – walk & jog back down
3 x full repeats at E2b-stop ½ way 4 x (15side/15front raises with bricks)30sec rest.
Continue to top and complete 1 x 15 burpees with bricks/20sec rest
Walk/Jog down recovery. Jog the 1km back for warmdown.

I'M BACK.....SORT OF!!!

Jeez those bloody germs can knock you around can't they?? I must have caught whatever my young bloke had and it really knocked me around!!! Had a few days off of work feeling sorry for myself and basically resting as much as I could (3 young kids dont make that easy!!) Anyway enough sooking. The plus side is I havent eaten much and I've actually lost a bit of weight. I'll get back into training again next week and incorporate some running (Steve and Morsey look out!) My builder must have felt sorry for me as well because he turned up 2 days in a row and did my driveway AND the cellar!! I'm really happy with the way he's finished the cellar off. Rendered walls and topped floor. Gotta construct some wine racks now and then stock it!!! I'll post some pics when I get the chance. Cheers.....

SNIFF SNIFF!!!!!!!!!!!!!

Woke up with a cold this morning!! Not surprised really, when the kids get it, I get it eventually.... Still, had a good workout yesterday. Changed the exercises around which I find is good as your body gets used to the same thing after awhile. I ran in to a mate as well who reckoned I looked like I've dropped a bit of weight! Good incentive that.... Had a couple of poached eggs on toast for breaky this morning (Points Morsey?) and drank about 2 litres of water yesterday which I'll do again today, etc. I'm finding that with the decreased carb intake I am craving something sweet. I'm trying to eat more fruit but if there's chocolate in the fridge..... I'm thinking of buying a treadmill. Any suggestions as to horsepower, brand, etc would be appreciated. Good luck for Sunday Steve and Morsey!!!

BUGGER!!!

I was going to train yesterday, similar exercises just a bit lighter, however my young bloke was crook and I had to head home early!!! Not to worry I had a lovely dinner, lamb chops, brocolli, mushrooms and scalloped potatoes (how many points is all that Morsey??) and a pretty good nights sleep.

I'm going to do the same workout today and increase the abs. Also I'm going to try and drink at least a litre of water through the day as well. I'll wait until Monday until I jump on the scales again but I can say my pants are fitting quite comfortably at the moment......

I think I'll start skipping again for cardio and look around for a gym with boxercise classes.

Recovery Tip

After a long cardio session, jump in the shower and start off with warm water to wash away the crud. Then turn off the hot water and go cold for 30 - 60 seconds. Then nice and hot for the same amount of time. Repeat this 4 - 6 times before finishing off your shower as per normal. Try and direct the cold water to your legs more if you can.

Had a great workout yesterday!!! 45 minutes of pain... It's amazing how consistency is the key to training. I had a layoff of about a month not long ago and this is my 2nd week back in to it. I was 90kg when I started back and dropped 2kg since I started back training. I'm using my clothes as a guide to how well I'm doing more so than the scales. Gotta get a handle on my diet though, try and cut down on the carbs and alcohol.

DIET TIPS

Eat less bread and rice/pasta

If eating a sandwich try and have no butter

Only drink alcohol on the weekends

Try and drink water through the day

A good breakfast is important to kick start your day

Low fat milk

No sugar in coffee/tea

This is all easier said than done of course, especially when you have kids. Trying to fit in your own dietery needs around what your kids want/need/get to eat can be tricky.

Gotta start doing some sort of cardio again...................

GOAL - To lose 10 kilograms before Xmas!!!!!

I currently weigh 88 kilos and I reckon I'm carrying about 10 kilos in unwanted fat! I managed to get down to about 83 kilos in 1999 and kept a fair amount of muscle bulk at the time. However I find my body (particularly my forearms) is making me pay for the years of heavy weight lifting...... I'm concentrating now on lighter weights, more reps and less rest time between sets. My routine at present is as follows:-

Supersetting

4 x sets of flat dumbell press - 20 reps x 30kg
4 x sets of alternate dumbell curls - 20 x 12.5kg
4 x sets of crunches - 25 - 30 reps per set

4 x sets of wide grip lat pulldowns - 15 - 20 reps x 55kg
4 x sets of alternate dumbell military press - 15 reps x 15kg
4 x sets of reverse tricep pulldowns - 15 x 27kg

I do this routine 3 - 4 times a week. I have found that I get a great pump and my forearms in particular have come good! So far so good!!!!