Today marked my new beginning, it sucked, was hard work.
I weighed in at 91 kg and struggled with my workout, even though it was a little one.
But day one always sucks, it's always hard work and it can be demoralising.
Particularly when you ran a 4.5 km run in 46 minutes (That's double the time I was previously running a 5 km in) in saying that - it's always the hardest thing to start again.
I will post every Sunday my weight, routine for the past week and my food log until end of January.
Then it will be just weight + routine through Feb, but it will always be on the sunday.
Today I will only post the workout so far + my weigh in - the rest all starts today:
05/01/2013
Weight: 91 kg
Workout:
Run: 4.54km / 00:46:45
30 x situps
30 x pushups
Sunday, January 6, 2013
Thursday, December 27, 2012
Degrees of decline
For the last nine months I've been on project work, which has been a balancing act between my work and home life.
As the project ramped up, my ability to maintain my fitness routine and diet slipped big time.
The project work increased, my time at work increased and my time for exercise dropped off to zero.
That has been significantly reflected in my fitness level.
I went for my first post Christmas run today, in fact my first fitness activity in three months, a small 2km run.
By the first km I was exhausted and starting to cramp up, by the end of the 2nd well my legs are burning and I'm soaked in sweat.
Nothing like starting fresh :/
Side note I've ballooned up to 90kg at my fittest point in this journey I reached 75kg and started to feel pretty good.
Now shit food, lack of diet control, booze and no exercise has put me up to my starting weight.
Good thing I like a challenge.
Back to the start again.
Back to the gym again.
Get out running.
Get out cycling.
Get out moving.
Get the diet back in check.
Time to make it happen.
As the project ramped up, my ability to maintain my fitness routine and diet slipped big time.
The project work increased, my time at work increased and my time for exercise dropped off to zero.
That has been significantly reflected in my fitness level.
I went for my first post Christmas run today, in fact my first fitness activity in three months, a small 2km run.
By the first km I was exhausted and starting to cramp up, by the end of the 2nd well my legs are burning and I'm soaked in sweat.
Nothing like starting fresh :/
Side note I've ballooned up to 90kg at my fittest point in this journey I reached 75kg and started to feel pretty good.
Now shit food, lack of diet control, booze and no exercise has put me up to my starting weight.
Good thing I like a challenge.
Back to the start again.
Back to the gym again.
Get out running.
Get out cycling.
Get out moving.
Get the diet back in check.
Time to make it happen.
Monday, December 17, 2012
The importance of goal setting and accountability
It has been bloody ages since I've posted, I unfortunately have been way to busy with work.
My fitness and diet has suffered and it's a long road back.
In saying that I think it's time I wrote on two very important topics.
Goal setting and accountability.
Nearly everyone that knows anything about fitness can tell you the importance of goal setting.
Without a goal you are simply adrift at sea, going with the will of the ocean currents, when you set a goal you are instantly plotting a course.
Like all things, usually when you first set a goal or plot a course your motivation and energy levels are quite high, but at some point on the journey your motivation is going to flag and you'll be thinking "Are we there yet?"
As that motivation flags you start to slow your pace or get distracted along the way, what could be better than stopping to have a coke and a doughnut on that long journey?
Well that's where accountability comes in.
If you set a goal, with a timeframe and plan you will likely get a good way along the track before you detour.
But if you have a goal, with a timeframe, plan and accountability, you're much more likely to reach the goal.
Take for instance travelling a remote desert track, you have a goal or destination in mind at the end, your journey management is your accountability. You set out each day and let someone know where you're at, the days travel plan and the next check-in point.
If you miss that check-in then that someone will check up on you.
Now let's put that in fitness terms.
1. I want to lose 10kg (goal) by my birthday (timeframe)
2. I will do it by diet and exercise (plan)
3. My accountability will be posting weekly updates, a weekly weigh in or perhaps a weekly discussion.
4. I will rely on my friends / family to be honest and tell me if I am making progress or if I am falling away from the plan.
Setting all of these things in motion, means that you are far more likely to succeed at your goal.
If you have a goal and a plan, you might get there, but you will be far more conscious to do it.
If you have a goal, a plan and accountability you can have a normal life and slip up occasionally but still make progress because you have that accountability support to help you keep on track and not derail to badly.
If you want to succeed you really do need all three.
Goal, Plan, Accountability.
Don't get me wrong, there is still plenty of hard work, sweat and tears along the journey, but locking in all three of those things means that the sweat and hard work is noticed, the tears will get you support and in the end, YOU will achieve your goal.
So with all of that in mind, let's go do this.
I've got goals, you've got goals, make it happen.
My fitness and diet has suffered and it's a long road back.
In saying that I think it's time I wrote on two very important topics.
Goal setting and accountability.
Nearly everyone that knows anything about fitness can tell you the importance of goal setting.
Without a goal you are simply adrift at sea, going with the will of the ocean currents, when you set a goal you are instantly plotting a course.
Like all things, usually when you first set a goal or plot a course your motivation and energy levels are quite high, but at some point on the journey your motivation is going to flag and you'll be thinking "Are we there yet?"
As that motivation flags you start to slow your pace or get distracted along the way, what could be better than stopping to have a coke and a doughnut on that long journey?
Well that's where accountability comes in.
If you set a goal, with a timeframe and plan you will likely get a good way along the track before you detour.
But if you have a goal, with a timeframe, plan and accountability, you're much more likely to reach the goal.
Take for instance travelling a remote desert track, you have a goal or destination in mind at the end, your journey management is your accountability. You set out each day and let someone know where you're at, the days travel plan and the next check-in point.
If you miss that check-in then that someone will check up on you.
Now let's put that in fitness terms.
1. I want to lose 10kg (goal) by my birthday (timeframe)
2. I will do it by diet and exercise (plan)
3. My accountability will be posting weekly updates, a weekly weigh in or perhaps a weekly discussion.
4. I will rely on my friends / family to be honest and tell me if I am making progress or if I am falling away from the plan.
Setting all of these things in motion, means that you are far more likely to succeed at your goal.
If you have a goal and a plan, you might get there, but you will be far more conscious to do it.
If you have a goal, a plan and accountability you can have a normal life and slip up occasionally but still make progress because you have that accountability support to help you keep on track and not derail to badly.
If you want to succeed you really do need all three.
Goal, Plan, Accountability.
Don't get me wrong, there is still plenty of hard work, sweat and tears along the journey, but locking in all three of those things means that the sweat and hard work is noticed, the tears will get you support and in the end, YOU will achieve your goal.
So with all of that in mind, let's go do this.
I've got goals, you've got goals, make it happen.
Wednesday, October 31, 2012
Running on emotion
Last night I went for my regular training run, but I was full of emotion.
Anger, Sadness, Frustration and a whole host more.
In the last week my workplace has been very stressful and full on, my fiance has had her Grandpa pass away and yesterday got news that her family dog of thirteen years passed away.
It was all a bit much, I normally try to run at a constant pace but I just couldn't do that yesterday.
Instead I did a series of sprints over my 3.8km normal distance.
Sprint flat out for as long as I can up to around one minute thirty, walk till I get my breathe back and repeat.
I didn't count the sprints, I didn't pace I just went until my lungs and legs where burning and I couldn't think.
Running on emotion is a dangerous place, it's easy to push yourself so hard you get into the injury danger zone, but I needed it last night.
I needed the release and to empty my head.
Tonight I'll aim for a more normal paced run.
Anger, Sadness, Frustration and a whole host more.
In the last week my workplace has been very stressful and full on, my fiance has had her Grandpa pass away and yesterday got news that her family dog of thirteen years passed away.
It was all a bit much, I normally try to run at a constant pace but I just couldn't do that yesterday.
Instead I did a series of sprints over my 3.8km normal distance.
Sprint flat out for as long as I can up to around one minute thirty, walk till I get my breathe back and repeat.
I didn't count the sprints, I didn't pace I just went until my lungs and legs where burning and I couldn't think.
Running on emotion is a dangerous place, it's easy to push yourself so hard you get into the injury danger zone, but I needed it last night.
I needed the release and to empty my head.
Tonight I'll aim for a more normal paced run.
Thursday, October 11, 2012
Cramping up
Last night I attempted a 7.5km training run, that didn't quite go as planned.
Within 3km I was cramping through my calves fairly badly, I tried to run it out but that made it worse.
So I slowed down and walked but still no dice, stretching didn't help either so at the 4.7km mark I terminated the run.
It's not the end of the world, it happens.
I would rather cut a run short than risk injury.
Besides all of the kms add up and at this stage of training it's all about building the cumulative kms and slow runs anyway.
Next run is friday a 5km, then sunday another 7.5km