Day 71: Back to 800

It was back to the gym today and a return to my 45 minutes running session. I checked back through my blog to see what my last starting speed was and it was 10.7 kph so I set the treadmill with 45 minutes and started at 10.8 kph. This was for the first 10 minutes and then up to 11 kph and then to 11.3 for the second 10.

By the time I reached 30 minutes and cranked it up another 0.1 kph I felt really good, heart rate was still around 160 so I was really pleased. Each minute there after I added another 0.1 kph. I reached 43 minutes and was at 12.6 kph still feeling good. At 44 minutes I was supposed to crank it to 16 kph but I decided to to do this early with 1m 30s to go. So the last 90 seconds rather than 60 was run at 16 kph.

I covered 8.62 kms and burnt almost 800 calories during he run!!

I felt really good at the end and my heart rate peaked at around 185 I think which is not as high as the last time and the average came out at around 149 so my fitness has come on a huge amount since the last run of this type.

The past 70 days has proven to have done wonders for my fitness.

Until tomorrow...

Day 70: A bit red!

Another lovely day here in the UK. Plenty of fresh air and chores today. A bit of running with the kids and a bit too much sun!! Not burnt but certainly a bit red this evening.

Looking forward to another hard week training this week.

Until tomorrow...

Day 69: Windy

Great day but real windy, nearly blew my youngest off his bike cycling along the beach this afternoon!!! Rest day today but plenty of walking and following the kids on their bikes again so an active day none the less.

Gonna find a good DVD for this evening though, has been really windy here today and I have been outside all afternoon and it's made me really tired.

Until tomorrow...

Day 68: Here comes the weekend...

Well it's almost here once again. Had a good mixed weight session today. Due to missing 2 days this week it means I have only had the one session so it was slightly longer than usual with a mix of upper and lower body weights. Managed to up the kgs on a few of the exercises which I am pleased with.

Did a BF test today and that's all good, weight is now 82kg and BF% was registering at 18.3 which I know is quite a drop from last week but I know that I am heading in the right direction.

My real life guide also tells me I am progressing well as I can now go to the last notch on my belt again, and I reckon in a couple of weeks I will be able to fasten it comfortably there, they are still a bit tight currently on that but that would mean 2 notches which I guess is around 2 inches or so which is great.

I hope everyone has a great weekend.

Until tomorrow...

Day 67: Say Goodbye to Beetroot!!!

Back to the gym today and it was time to re-visit the HIT sprint routine that I have worked up. It consists of the following:

1 minute at 6kph
1 minute at 12 kph
1 minute at 14 kph
1 minute at 16 kph

and then repeat the whole cycle a total of 5 times, that's 20 minutes. Last time I did this I got through all 20minutes....just. This time around I managed the 5 cycles again but added in the extra minute for improvement. It's during this minute that you push it just a bit more than last time. My last shot didn't have this at all and today I managed the whole extra minute at 16kph. So that was the final 2 minutes at 16 kph.

I was real pleased with that. And as I warmed down I noticed that I was no longer the dark beetroot colour of a few weeks ago when I last ran this. I was very hot and a shad of red but not the deep purple of the last time. The fitness is really picking up even though the fat is not dropping off, it is slowly melting which I am more than happy with.

Until tomorrow...

Day 66: Strong headwinds...

Well I finally got out for a run today, sun was shining but the wind was whistling. Great run down the beach with the wind behind me. Trouble is it was a bit too fast and you had to use some energy to slow yourself slightly so you did not run too fast!!!

The turn in land got the cross winds and then turning from home I got slammed by the wind that was pushing me earlier. It was a real battle to keep the pace going and tried my best to beat my previous time. I really had to grit my teeth for the last 400 metres or so as the wind was really blowing.

I managed to just get inside the 26 minutes for the 3.5 miles by 2 seconds. I wanted to prove to myself it was not one of those flukes. I reckon in good conditions I can go faster based on today's run. Back is feeling much better today, still got some serious issues to sort though but I determined not to be knocked off track by them, thanks for the well wishes Mike and thanks for dropping by every day.

Until tomorrow...

Day 65: BAD Day

Another day with no training, some serious personal problems lurking today that I need to deal with and also need to work through to stop it from pushing me off path. It was this same problem which partly caused my downfall last time so I am determined to not let it de-rail me this time around.

I have a relatively clear diary tomorrow so I am determined to work 110% tomorrow at whatever training I go for.

On a good note my back is feeling about 85% today so I am pretty confident that it was just a aches from the lower back workout on Friday.

Until tomorrow...

Day 64: Quick Update

No training today due to trip to office and other various things happening today. No time tonight for a fuller update but still alive and my back is getting better.

Until tomorrow...

Day 63: Following Bikes!!!

Another active rest day today. Whenever I take the boys for a bike ride I always run by them. Much easier to get to them if they get in trouble and much better exercise keeping up with them by foot rather than going really slow on the bike with them.

The youngest is at that perfect speed now for running with, just fast enough to keep up with and varies his speed well so you are on a fast run going down to a walk when crossing roads.

Really windy today, got blown along the beach path, quite refreshing. Office tomorrow so not sure if I will have time to run tomorrow but will try my best.

Until tomorrow...

Day 62: Rest Day

A nice rest day today, shopping this morning but as I was in a department store a less than observant member of staff decided to push there large and very heavy metal gage into my back as I knelt down helping my father try on some slippers.

Not sure now whether my back is sore from the lower back session yesterday or from this massive cart being driven into my back. Either way it is quite sore to bend down currently. Still I'm sure it will be fine a couple of days.

Nice trip to the school fete where the kids won lots of treat, A huge bag of chocolate being one of them!!! I will steer clear of that.

Then a bike ride to the town with me jogging slowly behind. So all in all a lovely day. Looking forward to a nice relaxing evening now.

Until tomorrow...

Day 61: Legs, Shoulders, Lower back & Abs

Another great workout today concentrating on the above. Was worn out after it, squats and leg extensions really seem to take it out of me. I have at least one rest day now possibly 2 depending on what we are up to over the weekend. I say rest but I will be very active tomorrow with everything that I need to get done.

I hope that everyone has a great weekend.

Until tomorrow...

Day 60: A new Personal Best

With Adam's intensity message in my mind I started my run today. I must admit I do train this way in the gym certainly with regards to my cardio and it has certainly seen my return to fitness develop much more quickly than I think it would have otherwise.

However it is much harder to improve constantly when training outside. There are no digits or dial to keep track of just a stop watch and if you can make some mental notes on reaching certain parts of your run and what the time is.

Anyway, I started out to really push today's 3.5 miler. I reached my first split about 30 seconds ahead of schedule after having the wind on my back whilst running along the beach and from then on it was on off gusts right into me. I kept pushing and didn't want to let the pace drop and by my second marker with about 7 minutes to go I was 1 minute ahead of schedule.

The last 3 minutes was really tough with the wind coming right at me and being pretty tired by this stage it was very tempting to just stop and rest. I checked the time and I was on for a massive time so I dug deep and pushed on. Around the last few corners gasping for air and the finish was in sight.

My last time I think was 26m 43 seconds and today I pushed it down to 25m 47s so I just missed out on keeping my 1 minute lead. I was exhausted but it was worth it to take off nearly a minute from my PB.

Until tomorrow...

Day 59: Intense Weights

It was a great upper body session today, the first in a while and no doubt there will be a few aches tomorrow because of it but it's all good.

Body fat is going in the right direction also. I have dropped from 82.6kg to 82kg and lost 0.5% body fat which takes me down to 19.9%. Slow and steady this time round and I know that I will get there if I keep training 5 days a week and keep eating clean.

Until tomorrow...

Day 58: Beautiful Day

The weather was lovely today and took the opportunity for another run along the beach. Took the 3.5 mile rout today and just got inside the 27 minute mark which I was pleased with. Felt very tired running today though, must be the last few days and last week catching up.

Gonna do a BF test tomorrow just to see how things are moving or not as the case may be and then have a good weights and abs session as I have not done a specific weights session for over a week even though I was doing a lot of heavy lifting last week, so I'm looking forward to that.

Until tomorrow...

Day 57: Great run

Back to work today which was actually nice, loads to catch up on and lots to do once caught up. Lunchtime was a great de-stress with everything that is going on. Went for a 5 miler today and just missed the 40 minute mark by 3 seconds. Really pleased with my fitness progression.

Jumped on the scales really quickly today and everything is good considering my diet was not too great last week and even though I was getting plenty of exercise is was not through training, so I was pleased to see that I had not put on any weight and was the same as before. Now that I am eating 100% clean again and 110% on the training I know it will start to shift again.

Until tomorrow...

Day 56: Another busy day...

Wow what a busy day, exhausted again big time. Ironing on the morning followed by mowing the lawn and then washing and waxing 2 cars then a 3.5 mile run and then football with the kids.

I am ready for sleep now, trouble is it's only 7pm!!! Back to work tomorrow, I think I need to get back into a routine and I will start to feel better. Felt much better after my run, smashed the 27 minute mark which is great at 26m 43s. First time since the new round of training so I am pleased with that, especially with not having done much this week.

Back to the gym this week so some more gruelling sessions.

Until tomorrow...

Day 55

Well life is really getting me down at the moment with my Dad and other things that are going on. Had a nice time catching up with the boys today after missing them for a week whilst being away.

Have a few chores to do tomorrow and then hopefully will make some time for a nice long run to try and relax a bit.

Until tomorrow...

Day 54: THANKS!

I am back all safe and sound 8 hours door to door to do 530 miles, I am pleased with that. Weather was great whilst travelling which was nice, it makes it much easier if there is no rain.

Loads to do now that I have Dad at home. Will be an interesting time now.

I plan to catch up on everyones blogs over the weekend but just wanted to say thanks again to all those people that have kept me updated on other blogs whilst I have been away, you know who you are and those people who have stopped by to comment.

Sorry I have been unable to reply to the comments but I have only been able to send emails.

Until tomorrow...

Day 53

Final mobile blog.

Well thats 4 hours driving and 310 miles covered so only 220 or so to go which will be good.

It will be so nice to get home and see the boys and be able to type the blog rather than text it. Will try to go for a run tomorrow and then back to training.

Its been a very long and tiring week!

Until tomorrow...

Day 52 Part 2

I am absolutely, totally drained!! Final stint tomorrow as the auction house picks everything up, yippee. Then around a 4 hour drive to reach where we will stay for the night then another 6 hours or so should complete the drive friday!

No specific training today but did relax for about an hour like Christy suggested when my dads carer took him out.

Until tomorrow...

Day 52 Part 1

THANKS

Cant reply to your blog comments in the comments so here goes.

Mike
Thanks for all the updates and the continued support.

Lynda
Thanks for all your kind words and the update on Adams new event.

Christy
Thanks for all your good wishes. I will try to take some time out but it will probably not be until i get home!

Sorry i have not written more but it takes ages to text these on my phone, cant wait for a keyboard again.

Until this evening...

Day 51

Mobile blog day 4

Thanks again Mike for both of the dougal updates, sounds like he is slowly mending.

Busiest day yet, my brother and I are exhausted. 6 car loads to the tip moved all the boxes from the house to the garage which was a great workout along with throwing all the bags into the skip.

Was too tired to run tonight plus we may do some more work tonight.

I will be glad to get back home in 3 days!

Can anyone tell me what Adam has planned as my phone cannot display his email? Will i be able to enter it still on saturday? Thanks.

Until tomorrow...

Day 50

Day 3 mobile bloging

Big thanks Mike for the Dougal update, part 5 would be great from anyone.

The big 50 days of bloging and i am feeling great. Only 50 days and i have made very good progress i think.

I am very pleased with how my fitness has improved.

Another really busy day clearing my dads house. An excellent lower back workout passing tea chests out of the loft, they were full of books or glasses so were very heavy.

Despite the busy day i managed to get a good run in. 30 minutes so around 3.5 miles. About 500 calories which is good.

Until tomorrow...

Day 49

Day 2 of mobile bloging

Wow what a day. Non stop packing boxes and sorting paperwork all day.

No time for that run but then i am exhausted anyway. I have had a great workout lifting some very heavy bags and boxes.

Another million things to do tomorrow and dad is proving hard work as his alzeihmers has progressed quite a bit since January.

4 more days to go.

If anyone knows how Dougal is please comment on the blog or send it to me in an email please as i only got to day 2 on his recount and i cannot get to his blog and his email address will not work, thanks.

Until tomorrow...

Day 48

Mobile blog day 1.

Well I arrived safely and everything was on time. No training today as this is my rest day but plenty of general exercise.

Will go for a run 2morrow. It has been really hot today which was a nice surprise.

Until tomorrow...

Day 47: Almost time to go

Well I am off to pack in a minute and then I am flying out tomorrow. My Dad has been ill for a while now and I am off to pick him up tomorrow as he is coming to live with us for a while.

So last post on the Internet today, and tomorrow's post will be via mobile blogging. I hope it all works as I will not be able to see the blog until I return next Friday!!

Today's training was a great one, lovely day for a run along the beach. Went back to my 5 mile run which is the first time this year and was very pleased with it. 40m 57s not too far outside my best time. The long runs coupled with the HIT sessions are really serving me well at bringing my fitness back.

I hope to get some good runs when I am away and will continue to eat as clean as possible although I know there are likely to be a couple of days where nutrition may not be as good as it usually is. Anyway I will be getting plenty of non-training exercises packing boxes and shifting things around so it should be all good.

Until tomorrow...

Day 46: Get Well Soon Dougal

Well most of you dropping by will probably know Dougal from the original group of council members. He's been on holiday for a while and to say he has had some bad luck would be a bit of an understatement.

No ones too sure what the situation is yet but I hope everything is getting better mate and that you are recovering quickly. Hopefully your fitness and strength will help you heal or will have prevented a worse injury.

Anyway mate, get well soon.

Another good weights session today, must say I am aching from yesterdays which is great. What a palaver trying to organise an induction at the gym where I will be away. I'm almost getting the impression they don't want anyone using it. No inductions on the weekend, they have one time left on Monday next week and they want me to bring in a passport photo for a membership card, I only want to use it for 6 days!!!

I will wait and see but I may just go running each day and do some crunches and push ups instead.

Until tomorrow...

Day 45: Manic

Well things are really hectic now, work is crazy, outside of work is crazy and i have 2 days to get things wrapped up before I am away from home for 7 days. So the weights were almost a rest from it all today. It was a good workout on legs and chest predominantly.

I plan another weights session tomorrow as I will be running outside Friday as I have no car to get to the gym and I want to get in workout before I go.

My plan is to try to join the local gym for a week whilst I am away but the last time I tried they were none too helpful but this time I am going to schedule an induction early, still can't believe I cannot use the gym without an induction (it's not like I don't know how to use the machines!!!) I guess rules is rules though!!!!!

Anyway gotta get some more work done before bed.

Until tomorrow...

Day 44: Dead end

Well it was an early start today and not a good day. Got to the office and my laptop was dead so had to wait for them to set another one up which took most of the morning. Then a friends PC got a major virus which I have spent the evening trying to clean out and then back to my new laptop to finish setting it up for work tomorrow, so needless to say I have not managed to squeeze a workout in today. I will need to work hard tomorrow at the gym during my weights session.

It should have been cardio today but I am not going to forgo the weights tomorrow. Anyway I need some sleep.

Until tomorrow...

Day 43: Slowing it down

Back to the gym today and it was slower version of the 45 minutes treadmill sessions that I have been doing. Managed to keep my heart rate below the 162 bpm for the first 30 minutes which was great and then it slowly rose to 186 by the end of the 16kph final minute.

It was a good session today, not sure what's in store tomorrow as I have a 5.30 am start so it will probably be back to nature for a run if the weather is good.

Until tomorrow...

Day 42: Mobile blogging is set-up and working...

Another nice day today, my wedding anniversary so no training either but quite a bit of walking and chores around the house.

Finally managed to get my mobile blogging working. So I can now send emails from my mobile phone direct to my blog which will be really useful because as of Friday I will be away for 7 days. So I will keep blogging and training, I'm going to try to join the local gym there for a week. I won't be able to see any comments or comment on my blog and the posts will be pretty short as I will be writing them on my mobile which takes a while but at least I can carry on blogging.

Back to cardio tomorrow with a nice long run.

Until tomorrow...