Went for a 7.8km run last night in very heavy rain, for the most part the rain eased off but there was a ten minute section where it just belted down.
Felt good running and set a reasonable time of 57 minutes total time, but if I take out the 12 minutes of stoppage time (sheltering from the rain, traffic lights, train) it works out to be 45 minutes.
I was and am fairly stoked with that ... that's on track for a good time at City to bay which isn't far away now :\
On another note today was weigh in day, it is now three months since I started tracking and it's actually a little disappointing I thought I would be further ahead than where I am.
Not sure if it's diet or if I'm just not working hard enough.
Am restarting food logging and aiming for a 1900 calorie intake I want to get my waist and stats down so I can see my abs which was always the goal.
I am also going to increase my intensity and activity - if I'm not feeling half dead after a workout it wasn't hard enough.
That's all for today I think, time to go vote.
Saturday, August 21, 2010
Wednesday, August 18, 2010
SARRC Interval training
Well tonight we did our first batch of interval training, was pretty good.
covered 7.2km according to the GPS and burnt 700+ calories.
The run was broken into stages:
Stage 1: light warm up run to the sweat track
Stage 2: 8km survival pace (300m)
Stage 3: Slow jog back (300m)
Stage 4: Repeat stage 2 and 3 for 30 minutes
Stage 5: light cool down run back to the school
Not a bad session I felt a bit of pain in the shins, but just tried to push through it and it worked don't feel to bad now.
Was averaging about 1 min 25 on the stage 2 section and around 2 min on the stage 3.
Not bad at all.
Didn't end up logging food today - to busy at work, so I will start this Sunday again and log for the next week.
Have asked my fiance to give me a kick tomorrow AM if I don't get up and do a tabata session am aiming to burn approx 3000 calories a week currently with four workouts down I have covered 16km (a fair way off of the 30km that SARRC expect per week by now) but also 1731 calories.
Another goal to strive towards :)
Motivation appears to be back - lets hope I can keep it up and not only smash the 12km run but also get my target of 75kg and 10% bodyfat.
covered 7.2km according to the GPS and burnt 700+ calories.
The run was broken into stages:
Stage 1: light warm up run to the sweat track
Stage 2: 8km survival pace (300m)
Stage 3: Slow jog back (300m)
Stage 4: Repeat stage 2 and 3 for 30 minutes
Stage 5: light cool down run back to the school
Not a bad session I felt a bit of pain in the shins, but just tried to push through it and it worked don't feel to bad now.
Was averaging about 1 min 25 on the stage 2 section and around 2 min on the stage 3.
Not bad at all.
Didn't end up logging food today - to busy at work, so I will start this Sunday again and log for the next week.
Have asked my fiance to give me a kick tomorrow AM if I don't get up and do a tabata session am aiming to burn approx 3000 calories a week currently with four workouts down I have covered 16km (a fair way off of the 30km that SARRC expect per week by now) but also 1731 calories.
Another goal to strive towards :)
Motivation appears to be back - lets hope I can keep it up and not only smash the 12km run but also get my target of 75kg and 10% bodyfat.
Tuesday, August 17, 2010
Motivation + exercise bike
At the moment, I feel like I'm lacking a bit of motivation.
Not sure why - I think it comes down to lack of effort lately.
So that has to change.
The last few weeks I haven't done any TABATA, HIIT and I missed my kettlebell session for the last two weeks (one due to a migraine - the other due to helping setup the new gym).
Starting tonight I am going to lift my game - otherwise I wont get to my goal, which by the way has changed - instead of 80kg I'm aiming for 75kg now - which I think is very achievable - so it's time to push hard again.
Tabata in the AM, Running / weights / cycle in the evening.
Tonight did 20 minutes mixed hiit / constant rate on the exercise bike and burnt a measly 209 calories, so I clearly wasn't pushing myself hard.
I'm going to try and get so I am burning 600 - 800 calories a day and cut my diet down again - which means I start tracking the food again.
Annoying but if I don't do it - no one else is going to do it for me.
So it's time to push harder than ever before.
Goodbye little tubby gut and unsightly bulges, goodbye man boobs, goodbye casual approach.
NO MORE IT'S TIME TO GET SERIOUS.
Not sure why - I think it comes down to lack of effort lately.
So that has to change.
The last few weeks I haven't done any TABATA, HIIT and I missed my kettlebell session for the last two weeks (one due to a migraine - the other due to helping setup the new gym).
Starting tonight I am going to lift my game - otherwise I wont get to my goal, which by the way has changed - instead of 80kg I'm aiming for 75kg now - which I think is very achievable - so it's time to push hard again.
Tabata in the AM, Running / weights / cycle in the evening.
Tonight did 20 minutes mixed hiit / constant rate on the exercise bike and burnt a measly 209 calories, so I clearly wasn't pushing myself hard.
I'm going to try and get so I am burning 600 - 800 calories a day and cut my diet down again - which means I start tracking the food again.
Annoying but if I don't do it - no one else is going to do it for me.
So it's time to push harder than ever before.
Goodbye little tubby gut and unsightly bulges, goodbye man boobs, goodbye casual approach.
NO MORE IT'S TIME TO GET SERIOUS.
Monday, August 16, 2010
Running + shin splints + gadgets
Went for the usual work run today and had to cut it short, had some pretty epic pain in the shins / calves almost couldn't walk still was ok.
Better than doing nothing at all.
Got my Qstarz BTQ1300s worked a treat with decent GPS logging.
So that means now I wear the heart rate monitor and the GPS tracker during a run.
Just call me the gadget runner ;)
The route we run is actually pretty good - is around the 5.5km mark but cut short today.
GPS log via mapmyrun here
The HRM stats:
Distance: 4.3km
Avg HR: 142
Max HR: 172
Duration: 28:36
All in all not bad - just have to work a bit harder, push through the pain a bit more and I'll get there :)
Better than doing nothing at all.
Got my Qstarz BTQ1300s worked a treat with decent GPS logging.
So that means now I wear the heart rate monitor and the GPS tracker during a run.
Just call me the gadget runner ;)
The route we run is actually pretty good - is around the 5.5km mark but cut short today.
GPS log via mapmyrun here
The HRM stats:
Distance: 4.3km
Avg HR: 142
Max HR: 172
Duration: 28:36
All in all not bad - just have to work a bit harder, push through the pain a bit more and I'll get there :)
Sunday, August 15, 2010
Running fails
Well the last two runs I have been on have been fails.
The first - I decided to run from work to my mother in laws (7.5km) which I thought shouldn't be a problem even with my bag of work clothes.
Learned a valuable lesson - running with a backpack not designed for running is fail.
The backpack kept swinging around all over the place putting me off stride and causing me some pretty full on pain in the calves / shins.
Tried to tie it across my chest and it kept pulling the hrm off.
Gave up running and just walked - total time 1 hr 5 mins - avg heart rate of 130 - max 222 EEEP!
Today's run in driving wind and rain lacked motivation - every time my brain said 'walk' I didn't hesitate - I didn't even try and push through to the next milestone - I just walked.
I don't think my head was in it even so - no excuse.
4.5km in 31 minutes avg hr 155 max 178.
Need to step it up a bit more I think, if I'm to achieve my goals.
The first - I decided to run from work to my mother in laws (7.5km) which I thought shouldn't be a problem even with my bag of work clothes.
Learned a valuable lesson - running with a backpack not designed for running is fail.
The backpack kept swinging around all over the place putting me off stride and causing me some pretty full on pain in the calves / shins.
Tried to tie it across my chest and it kept pulling the hrm off.
Gave up running and just walked - total time 1 hr 5 mins - avg heart rate of 130 - max 222 EEEP!
Today's run in driving wind and rain lacked motivation - every time my brain said 'walk' I didn't hesitate - I didn't even try and push through to the next milestone - I just walked.
I don't think my head was in it even so - no excuse.
4.5km in 31 minutes avg hr 155 max 178.
Need to step it up a bit more I think, if I'm to achieve my goals.
Thursday, August 12, 2010
SARRC Training
Well last night was the running training and I have to say I was reasonably happy with both sustained pace, minimal walking and even managed a flat out 250m sprint at the end.
A time of 55:44 which while slower than my 8.1km run the other day - doesn't take into account traffic light stops / group catch up stop.
I don't believe in pausing the timer as it's effectively recovery time.
Pace was: 7:20 per KM / 8.18 KPH which again slower than the 8.1km but as that's calculated on the total time to complete it doesn't factor in the stoppages.
I would say at a guess that you could almost take off 2 - 3 minutes from the stoppage time at a minimum.
Either way quite a good run and I felt comfortable at it - even felt quite good during the sprint admittedly I was properly stuffed by the time I got to the end and was feeling everything burn, a few minutes to get my breath back and some stretches and right as rain.
Now considering a 7.5km run home from work on Friday night... will see though not 100% on that as I'll have my bag with and it's not fantastic for running.
HRM output below:
A time of 55:44 which while slower than my 8.1km run the other day - doesn't take into account traffic light stops / group catch up stop.
I don't believe in pausing the timer as it's effectively recovery time.
Pace was: 7:20 per KM / 8.18 KPH which again slower than the 8.1km but as that's calculated on the total time to complete it doesn't factor in the stoppages.
I would say at a guess that you could almost take off 2 - 3 minutes from the stoppage time at a minimum.
Either way quite a good run and I felt comfortable at it - even felt quite good during the sprint admittedly I was properly stuffed by the time I got to the end and was feeling everything burn, a few minutes to get my breath back and some stretches and right as rain.
Now considering a 7.5km run home from work on Friday night... will see though not 100% on that as I'll have my bag with and it's not fantastic for running.
HRM output below:
Saturday, August 7, 2010
First solo 8.1km run + weigh in day
Well today has been pretty full on so far and I'm glad of that, since the last week I have been a little slack.
Today I've just completed my first solo 8.1km run in 0:55:04 which gave me a pace of 6:48 per km, not to far off of the 6:40 per minute pace that I need to finish the city to bay 12km in 1:20:00 - I'm fairly happy with my effort today I really felt like I pushed myself hard.
HRM put the run at an average HR of 157 and maximum of 183.
A whopping 823 calories burnt as well - which is great.
I felt strong through the run, even though I did break to walk reasonably frequently - but my method was that it was 30 seconds to 1 minute to walk - then run again for as far as I could.
Nearing the end of the run - I had to push myself a bit harder as I wanted to finish under 58 minutes - all I could think about was 7 minutes to go, run harder which really helped.
Unfortunately during my burst at the end I almost got knocked over by a car, my fault but not a great way to finish (no injury as no contact but it was close) - even worse... there was a police car watching everything unfold - eep.
Anyway moving on - today is also weigh in day so my stats will be updated on bodybuilding.com and the pictures uploaded here.
Not a great fortnight weigh in wise:
Weight: 84.4 kg (from 84.7)
Bodyfat % (Scale): 21.8 % (same as last weigh in)
Waist: 98.5cm (from 101.5cm)
I know I have to tighten the diet up a bit more, push the tabata and HIIT sessions a bit more and probably increase the intensity during the kettlebell sessions.
Regardless - it's mostly still dropping which I'm happy with :)
HRM output below and updated body change photos on the progress pics page.
Today I've just completed my first solo 8.1km run in 0:55:04 which gave me a pace of 6:48 per km, not to far off of the 6:40 per minute pace that I need to finish the city to bay 12km in 1:20:00 - I'm fairly happy with my effort today I really felt like I pushed myself hard.
HRM put the run at an average HR of 157 and maximum of 183.
A whopping 823 calories burnt as well - which is great.
I felt strong through the run, even though I did break to walk reasonably frequently - but my method was that it was 30 seconds to 1 minute to walk - then run again for as far as I could.
Nearing the end of the run - I had to push myself a bit harder as I wanted to finish under 58 minutes - all I could think about was 7 minutes to go, run harder which really helped.
Unfortunately during my burst at the end I almost got knocked over by a car, my fault but not a great way to finish (no injury as no contact but it was close) - even worse... there was a police car watching everything unfold - eep.
Anyway moving on - today is also weigh in day so my stats will be updated on bodybuilding.com and the pictures uploaded here.
Not a great fortnight weigh in wise:
Weight: 84.4 kg (from 84.7)
Bodyfat % (Scale): 21.8 % (same as last weigh in)
Waist: 98.5cm (from 101.5cm)
I know I have to tighten the diet up a bit more, push the tabata and HIIT sessions a bit more and probably increase the intensity during the kettlebell sessions.
Regardless - it's mostly still dropping which I'm happy with :)
HRM output below and updated body change photos on the progress pics page.
Wednesday, August 4, 2010
7km run - who'd have thought?
Well tonight the running training was a 7km run from south terrace (Adelaide) to cross road and back again.
I struggled a bit with the run initially - run / walk / run etc, mostly because of my training partner having an injury and me not wanting to be a dick and run off and leave him.
Because of this we hit the back of the pack and where left quite a way behind....
On the way back however I decided that I needed to run the whole distance and really push myself - so I went off on my own, found a comfortable pace and pushed through my own pain (shins and calves full on pain).
I still did the run / walk / run again but for as short as possible and was trying to push for more running.
I caught up to the pack and passed about ten of the people in our group, through one section one of the ladies that I passed got a burst of speed up trying to compete - I did my best to ignore the competitive beasty in me and just kept my constant pace going.
After about 100m she fell back behind - I just kept running - I set a goal and got there.
Then I looked at my HRM, the distance to the finish point and realised I could make the 7km under an hour...so kept pushing hard.
Felt really good to cross the unofficial finish line under an hour - gives me hope for the 12km that I will be able to do it in reasonable time :)
Tonights pace was: 8:20 a km or 7.2kph which is reasonable - not fast enough for a sub 1 hour 20 in the 12km but two weeks ago I was able to run 5km with a fair amount of walking - now I'm up to 7 with fairly limited walking.
Happy - very happy I should say - with the progress so far, do miss my weights though.
Also read an inspiring transformation today by a member of the BB.com transformation comp - 6 weeks to get fairly lean (still chubby but massive change) by using the warrior diet / intermittent fasting.
Guess I really should read up on it some more - so I've grabbed a copy of 'The Warrior Diet' and will have a read.
Will add the HRM log to this post tomorrow as I left the flowlink at work :S
Ah well :)
I struggled a bit with the run initially - run / walk / run etc, mostly because of my training partner having an injury and me not wanting to be a dick and run off and leave him.
Because of this we hit the back of the pack and where left quite a way behind....
On the way back however I decided that I needed to run the whole distance and really push myself - so I went off on my own, found a comfortable pace and pushed through my own pain (shins and calves full on pain).
I still did the run / walk / run again but for as short as possible and was trying to push for more running.
I caught up to the pack and passed about ten of the people in our group, through one section one of the ladies that I passed got a burst of speed up trying to compete - I did my best to ignore the competitive beasty in me and just kept my constant pace going.
After about 100m she fell back behind - I just kept running - I set a goal and got there.
Then I looked at my HRM, the distance to the finish point and realised I could make the 7km under an hour...so kept pushing hard.
Felt really good to cross the unofficial finish line under an hour - gives me hope for the 12km that I will be able to do it in reasonable time :)
Tonights pace was: 8:20 a km or 7.2kph which is reasonable - not fast enough for a sub 1 hour 20 in the 12km but two weeks ago I was able to run 5km with a fair amount of walking - now I'm up to 7 with fairly limited walking.
Happy - very happy I should say - with the progress so far, do miss my weights though.
Also read an inspiring transformation today by a member of the BB.com transformation comp - 6 weeks to get fairly lean (still chubby but massive change) by using the warrior diet / intermittent fasting.
Guess I really should read up on it some more - so I've grabbed a copy of 'The Warrior Diet' and will have a read.
Will add the HRM log to this post tomorrow as I left the flowlink at work :S
Ah well :)
Running and Heart Rate
Apologies for lack of updates - I really haven't had a lot to say recently...
Went for a run yesterday, approx 5km and was really struggling.
Not quite sure what the deal is - I run by myself or with the training group and I'm fine - comfortable and feel like I can run probably 8km.
I run with my work training buddy and I struggle through the 5km.... it's either pace or focus, not sure what - but I know I need to work on it.
As for the heart rate I'm a little concerned right now - my theoretical maximum heart rate is between 185 - 191 (dependent on the formula you use to calculate)... in both of my last two runs I have averaged 145bpm and peak of 182 / 177 respectively.
That said I haven't felt that bad running at that level - have felt pretty reasonable so I'm going on the theory that the maximum calculations are wrong and it's nothing to worry about.
As a side note a few months back I worked out in 40 degree heat, in a tin shed, doing a high impact weights superset, at the end of that my head was spinning, I was dizzy and seeing spots... I measured my heart rate there and was nearing 200bpm.
Still am going to see a doctor and just have a checkup as I don't want to be pushing myself so hard my heart is going to pop or anything like that.
Went for a run yesterday, approx 5km and was really struggling.
Not quite sure what the deal is - I run by myself or with the training group and I'm fine - comfortable and feel like I can run probably 8km.
I run with my work training buddy and I struggle through the 5km.... it's either pace or focus, not sure what - but I know I need to work on it.
As for the heart rate I'm a little concerned right now - my theoretical maximum heart rate is between 185 - 191 (dependent on the formula you use to calculate)... in both of my last two runs I have averaged 145bpm and peak of 182 / 177 respectively.
That said I haven't felt that bad running at that level - have felt pretty reasonable so I'm going on the theory that the maximum calculations are wrong and it's nothing to worry about.
As a side note a few months back I worked out in 40 degree heat, in a tin shed, doing a high impact weights superset, at the end of that my head was spinning, I was dizzy and seeing spots... I measured my heart rate there and was nearing 200bpm.
Still am going to see a doctor and just have a checkup as I don't want to be pushing myself so hard my heart is going to pop or anything like that.