Day 133: On You Marks

It was another rest day today as my wife was working all day. But I am extra rested now for Lilla's new challenge for September, first o run 100 miles so that's around 160 kms for me.

It will be very interesting to see who brings this home first. I will need to try and get some extra mileage in. Even if I get 6 days of 10k it will still take me best part of 3 weeks to cover that so will need to try extra hard. But I want to make sure that I keep my pace around the 5 minute mark per km.

Good luck everyone who has entered.

Until tomorrow...

Day 132: 2 More Rest Days

The official rest day today but there will be another tomorrow as my wife has to work. Still I will have fresh legs for the new challenge on Monday. Plus I am aching from yesterday's weight session and every time I cough my abs well lets just say they are sore!!!

It's all good though, wouldn't change it.

Until tomorrow...

Day 131: The Pump

It was back to the gym for the 2nd day in a row but this time for a great weights session. Found a great workout on bodybuilding.com for Ectomorph's which I mostly followed today. The only deviation was that I did not adhere to all of the 3 minute rests as I would have been there for nearly 1.5 hours and I dropped the squats. The only time I rested for 3 minutes was before the final set.

Basically it comprises 6 different exercises, 4 sets of each with 10, 8, 6 & 15 reps. I found it quite challenging with that 15 at the end. This is of no use if you are a regular weights trainer or find it easy to bulk but apparently it works very well for those who find it hard to put on muscle, the link is below: http://www.bodybuilding.com/fun/ectomorph_pyramid_training.htm

Needless to say I had a great workout, and I am sure that I will know about it tomorrow too, which will be good. Managed some decent weights too, not as high as last time but I would have struggled with that final set otherwise. But it worked most of the upper body muscle groups.

Until tomorrow...

Day 130: Back to the Gym

Well it was the same as when I last left it!!

Got the HIT training session loaded onto my gym key and then it was off. I have done this many times before just not for a while and I think I managed to carry on from where I last left off. 1minute intervals of 6, 12, 14 and 16 kph repeated 5 times and then a 21st minute, 30 seconds at 16kph and 30 seconds at 17kph.

WOW, I was tired by the end of it. It's completely different to distant running. Even though I covered around 4.2km in about 21 minutes. Got a really good abs session in afterwards and then tomorrow I will pump some upper body weights. Looking forward to the weights, again it's been a while!!

Until tomorrow...

Day 129: Shattered...

My 10k PB that is. Sunday was my last run and I posted that I thought that was a PB and indeed it was by almost a minute.

Today was the first run for 2 days and I managed 47m 13s so around another 45 seconds off my PB. Again the distance on my Nike + is dropping due to the speed increasing so I will need to re-calibrate. I think I am going to concentrate on some HIT sessions in the gym for the rest of this week in preparation for the next challenge.

I will also mix some weights into this and some abs. I will then come back to the distances and I think these HIT sessions will increase my times.

Until tomorrow...

Day 128: Final Extended Rest Day

A long day, up at 5:30 and back at just before 18:00, training a course for 5 hours and driving for 3, boy I'm ready for bed now!!! Still school holidays so no chance to get out for a run on my return home tonight. Will be back out in full force tomorrow though with hopefully a great time as I have had 2 days off now.

Blisters are sorted, 2 pairs of socks does the trick. Used to wear 2 pairs when I played squash and it worked back then so hopefully no more troubles.

Until tomorrow...

Day 127: No News

As today's title suggests nothing much to say today. Miserable day weather wise, no training due to Bank Holiday in the UK. Kids played with their friends running in and out of each others houses so they had a great day. Back to work tomorrow but to the office so unlikely there will be any running either but back to it Wednesday.

Until tomorrow...

Day 126: Carnival Day

The village carnival and would you believe it puring with rain again. But by the time I had finished the ironing it had stopped. So into the running gear and out, getting brighter!!!

Halfway round and the split times are looking good, boy it's getting warm, the sun is breaking through now.

Finished in 47m 57s which I think is another PB for the 10k for me, will need to check when I next upload to Nike +. After a shower and lunch and it is all blue sky and sun, just in time for the carnival. Spent the rest of the afternoon and early evening with friends and family relaxing in the pub garden and watching the procession go past and then it was up to the fair for a while before back home.

A great day!

Until tomorrow...

Day 125: Rest Day

A boring rest day!!! Spent 4 hours driving to and from the hospital to get my sons bandage removed from his thumb. Looks much better than the last time we saw it. Should be as good as gold in the near future, although he is still afraid to use it!!

Nothing much else happening today. Lots going on tomorrow though, with the local carnival, fair and hopefully weather permitting a BBQ to round the day off.

Until tomorrow...

Day 124: 250k Surpased

Well I fuelled up yesterday and it seems to have done the trick as I got a 38m 29s 8k in today which is only 2 seconds away from my PB. I probably could have got a 10k in today but I have a blister on the left arch of my foot and it is really starting to get sore, and I mean I have to adjust the way I am walking it the moment as when it rubs it is really sore.

Still had worse. Was very pleased with the run today and I did not go overboard by any means yesterday with regards to food.

Passed the 250k mark for Nike + today, not bad considering I started on the 8th July and have had a whole week off and most of a 2nd. To prove it the certificate they give you is uploaded below.

This week has been my best ever with just under 60k run so around about 5500 calories have been shredded this week through exercise alone. Next week will not be as great. There is a bank holiday on Monday so possible no training and then I have an all day meeting in the office on Tuesday so it is doubtful I will be able to get in a session as I will not get back until late. Wednesday will be back to normal. Still I hope to get out Sunday and then it will give this blister a couple of days to heal.

Until tomorrow...

Day 123: Running on Empty

Yep, the tank was drained today. I got to the 4k mark which is decision time as to whether it is an 8k or a 10k session. I pushed on and went for the 10k knowing that it would be tough. The legs are getting tired now after 4 straight days of 10k or greater.

I set myself a reward of some crisps with lunch if I could pull of the 10k. I managed it but it was a real tough one. Had a big lunch and tea to try and stock back up on some calories.

I will wait and see as to whether I run tomorrow. That is 50k this week so far. It would be great to go to 60k but I would rather put in a good weights session than pull off another slow run. Also my blisters are starting to hurt a bit too!!

Nutrition wise not too bad, I did have some ice cream last night to stop the cravings and also an ice cream cone tonight as I had an early tea but I think with the calorie burn I am OK.

Until tomorrow...

Day 122: Couldn't Manage Another 10k

BUT I did manage 11k instead!!!

Yep thought it time to up the mileage but it was a real killer today. I was doing really well by the end of the 4th km I was still 30 seconds up on my 10k PB. However at the start of the 5th k I cross wide open fields and the wind was really fierce. This not only slowed me down but took a lot out of me too. Ended up completing the 11k in 56m 13s. Respectable but I would like to get this below 55 minutes.

Will not be running this everyday but thought it important to up it slightly and will keep doing so. It works out to be around another 80 - 100 calories!!

Again nutrition remains very good, nice and clean. Even managed a short run home last night after fixing a friends computer, only about 1/2k but better than nothing.

Until tomorrow...

Day 121: 3 days and 30k

That's 3 days this week and 30k already down which is something around 2400 calories and if I keep this up until the end of the week then that will be around 5000 calories, there are almost daily changes at the moment which is great news. Again the time was good today just over 39 minutes.

Yesterday's time was actually exactly the same as my 10k PB so I will need to go a bit harder next week to crack it again, very windy here again today, there were some huge breakers when I was running next to the beach. Makes for very relaxing run watching the waves.

Nutrition remains very good this week, all be it the portions a probably a bit larger but then I think that's why I can keep running the 10k each day as I am taking in enough calories and especially those carbs. I am starting to get a few cravings for something sweet so if they continue I will address those before it gets to the binging stage.

Until tomorrow...

Day 120: Use Those Arms

Early post today as I have to go fix someones computer tonight, more viruses!! Got another 10k in today, have not checked the time yet but I think I could have gone another PB at 48m 55s, if it is it's only just but that's great after running a 10k yesterday. I did have a rather large portion of spaghetti bolognese last night so there was plenty of fuel!!

The last few days running though I have paid particular importance to the use of my arms when running. These are the "pistons" for running. Ever tried to run with your hands at your side, pretty hard isn't it but likewise just because your swinging them along side doesn't mean they are being put to the most productive use. Try different ways but generally the more you pump those arms the more momentum you will get, and if you can find that "zone" where you can get it just right it makes your running so much easier.

Anyway still need to map out that 12k run and I will go on it this week!

Until tomorrow...

Day 119: Progression

Sunday chores out the way and it was off out for a run. Managed to get in another good 10k today and it got me thinking. It was probably around 8 months ago when 3 k was the norm for me with the occasional 5k. Over the past couple of weeks I've realised that 10k has pretty much taken the place of the norm for me lately. I think the last 4 runs I have done now have been 10k which is great. So over a relatively short period of time I have made some fairly large progressions. Where does it go nest...

I will need to spend some time on Google Earth and map out a new route, 12k now.

A good start to the week though as Sunday is always a bonus for me and a 10k bonus is great as that equates to around 850 calories. I can already see a difference in myself from this time last week. Can't wait to get a whole month of this level of running behind me.

Until tomorrow...

Day 118: Relaxing Day

Just a quick post today as very short on time. A nice day off today, restful but active. Hoping to get our for a run tomorrow.

Have a great rest of the weekend.

Until tomorrow...

Day 117: A Great End to the Week

After some really bad weather this week we finished with a great day. There were lots of people on the beach as I ran along today. Managed to pull out another 10k today which was great. Legs can have a day off tomorrow as it is my rest day but have made great progress the first week back into it and the week off certainly made a difference. The time wasn't quite up there with yesterdays but it was still just over the 50 minute mark by only a few seconds so not bad.

Looking forward to a nice relaxing day tomorrow and then hopefully sneak in a run on Sunday.

Wishing everyone a great weekend.

Until tomorrow...

Day 116: What a Difference a Good Break Makes

I know that most people reading reading these blogs and writing their own blogs know the importance of rest days and the need for them but I did read a few days ago the need to take a whole week off every 8 - 10 weeks. I have not really heard of this before although I tend to do this anyway but not consciously knowing to do so. So I guess for those who like basing their training around missions the 10 week mission would be good as you can then take that week off. I certainly think my quads have grown significantly since I have upped the distance.

I must say though having an entire week off last week seems to have made a great difference to my running. I have put some weight on no doubt about that but i set my second PB this week today when I went out for my 10k today. I had originally planned a mid paced 8k but then it turned into a pretty fast 10k!! I think it was around 20 seconds faster than the previous time, that's the great thing with the Nike + you can go back and really compare each of your runs.

The funny thing is though that the fast I get the shorter the runs are reported by Nike +. Again they are pedometer's so if you run faster your feet will tend to hit the ground less so I reckon I will need to re-calibrate again soon as today was measured at only 9.77k.

Only a small amount of rain today and no gales.

Until tomorrow...

Day 115: Tips for Running in Gale Force Winds

It's strange the decisions we make, yesterday I debated about going out for a run incase it rained a bit yet today I never even questioned going out running in the gale force winds and it was drizzling before I left the house!!

Any way back to the tips, you guessed it the wind was cruel today and by all accounts from the news was gale force!!

Firstly I would suggest seeking exercise elsewhere rather than going out for a run (note to self). secondly be careful with the wind behind you especially if running next to high drop offs (it's OK I managed to steer clear of being blown off!!). To increase the intensity of your run try running head long into the wind for a sustained period of time. You don't get very far but it certainly cranks up the intensity (I had no choice I had to get home). Avoid low branches as the wind has a habit of blowing them into you (only hit me once though!!) If you have to then go at times when there is no rain and especially avoid absolute deluges as the drops feel like hailstones (again no choice I had to get home). Try to stay clear of main roads as you also get hit by a lot of spray from the road as well as the rain itself. Finally make sure you change as soon as you get home to avoid getting cold and ensure you get your trainers thoroughly dried before your next run as wet trainers can cause nasty blisters.

All in all it was an experience today and quite tiring, at one stage I almost running on the spot. We have had severe weather warning and flood alerts in the UK today but it did make the run go by more quickly. It only rained for about 5 - 10 minutes but it hammered down but funnily enough it was still quite warm. Managed 8k in just under 42 minutes so the wind although it slowed me down it was not too much.

Until tomorrow...

Day 114: Inside OR Outside

This was my decision today before my training session. It was sunny all morning but when it came time to change the black clouds rolled in. I then took ages to decide whether to go for a run outside or to go to the gym, in fact I almost talked myself out of it completely!!

I ended up going for the gym which was good as the rain did come. I went for 8k on the treadmill but had to run a bit further to get it to register the full amount on my Nike+ band. I must admit it felt much harder doing the 8k on the machine rather than on the road so either the machine is going faster than 12kph or I am running less than 8k outside.

Still doesn't really matter, I do the same routes so I can monitor my progress. A few hundred meters will not make a huge difference.

After the run I decided to do a 5 minutes ab session on the exercise ball, so all in all a great day, nutrition has been spot on so far.

Until tomorrow...

Day 113: 2.3kg

Yep that's how much weight I managed to put on through lack of training and poor eating. That's around 5 lbs in weight in only 2 weeks. I could probably maintain my weight and still eat like I have for the past 2 weeks as long as I continue training but I just don't have time when I am away from work. I don't regret it, I knew what I was doing, I like to enjoy my time off and I have always enjoyed my food but now I limit it to certain times rather than all the time.

So I have a few weeks of getting back to square one and then it will be continuing the road to 10% BF. No particular rush, still going slow and steady this time and so far am keeping things going nicely.

So after the 5k warm-up yesterday I went straight into a 10k personal best run today at 49m 19s which I was very pleased about. Thought I was going to get soaked halfway round but the rain blew over!! Feels good to start getting the miles under your belt again. Have backed the training up with solid nutrition today and cut all the crap out again. Will be hard for a few days to get all the temptations aways but I will keep to it.

Until tomorrow...

Day 112: Started Early

After the ironing I managed to get a run in, so a day early starting back to it. I thought I would ease in gently with a 5k today but got a great time of 25m 44s which I think is my fastest ever. Was a beautiful morning. Very windy at home but on my run I never encountered any strong winds in any of the directions I was running which was quite strange.

So 2 weeks of holidays of flown by, I managed to get a few days training the first week but no specific training the second. I have been pretty active however for mos t of the 2 weeks. I know I have put on some weight, not sure how much yet but would guess a couple of kilo's. Will blast that off over the next few weeks and then continue on from where I left off.

Until tomorrow...

Day 111: Vacation Draws to a Close

All good things must come to an end. After 12 hours in the hospital yesterday I had hoped for better weather today but alas rain!! One day left tomorrow and then back to work.

I hope to re-start my training tomorrow also but that depends on the weather, if not tomorrow then definitely Monday with either a run or a trip to the gym if the weather is lousy.

All in all though it's been a great holiday, very relaxing and I think the past week with no training has been good to really re-charge. I have not been eating particularly great either but it will be all systems go again from Monday, play hard, train hard...

Until tomorrow...

Day 110: On The Mend

Well after 12 hours at the hospital today, he is on the mend. They have managed to sew the top back onto his thumb and it should make a full recovery over the next 2 weeks. He was pretty brave today apart from when they tried to put him under, freaked him out a bit. All his friends were at home to see him when we got back so that cheered him up.

I need something to eat and a good nights sleep now, I'm just glad he is all fixed up now!!

Until tomorrow...

Day 109: Minor Accident

Sorry, very short on time today, just back from A & E with the youngest. Almost chopped the top of his thumb off ramming into my car in the drive this afternoon!! He is fine now and we are off to the plastic surgeons tomorrow to have it all sorted. He has been really brave though as I must admit it did not look particularly nice hanging off.

We did manage to get a paddle in my new kayak this afternoon and he has played in the sea all afternoon also. He did swallow his first tooth at lunchtime today though. His first baby tooth to fall out and he swallowed it with his potato salad!! Ahhh well... 5:30 am start tomorrow to get to the hospital but we should be back later tomorrow as well.

Until tomorrow...

Day 108: My Aching Back..

Spent most of the day finishing the staining of our deck. Back breaking work in deed. After that took the boys to the park and played some football with them. It's been a lovely day today but there is some awful weather forecast for tonight.

Hopefully my kayak will be here tomorrow, just hope the weather will be good enough to go out.

Until tomorrow...

Day 107: Rain Rain..you know the rest of it!

Another day of rain...so we went to the shops and did some must do stuff. Still it meant lots of walking which was good as no chance to go for a run today. Weather looks better for tomorrow so maybe tomorrow morning I will be able to sneak out for one.

I have ordered a kayak and I am hoping that will be here shortly so that will give me some great upper body workouts going out paddling for an hour or so in the evenings.

Until tomorrow...

Day 106: Weather is Better but Still no Time

Well time is certainly getting the better of me at the moment. However did walk 2k today to and from the park. Took both the boys and a few other kids down and met up with some others so they had a great time playing on the skate ramps on their Trikers.

Then it was out for lunch and then on the beach for most of the afternoon as the sun has been shining brightly today.

Not sure what it has in store for the rest of the week but I guess we will just take it as it comes.

Until tomorrow...

Day 105: Nearly a Washout

Well the weather continued it's theme of dark and wet today which is a real shame as it was the towns annual lifeboat day.

The rain did hold off for most of the afternoon so the stunt plane came in for an aerobatics display. The lifeboats did their mock rescue and then the coastguard helicopter came in and winched a few people from the boats.

All in all it was OK but not the as good as when the sun is shining and you are laying on the beach in your swimmers enjoying it. There was no street BBQ to round the day off either this year as about an hour after things finished up the rain started again and is now lashing down.

Hopefully the weather will pick up in the week, if not I will be back down to the gym if I get time.

Until tomorrow...

Day 104

Again no time tonight, having a great vacation still but not enough running. Big day tomorrow if the weather is nice but the forecast is not good.

Until tomorrow...

Day 103: A New Challenge

The start of a new challenge...

Well I have yet to enter Lilla's new challenge but I will do so soon. I still have miles to upload to the July one. I have however got 8k to upload to the new challenge that I got in today. Had a really good time too around 38m 40s so was really pleased with that today.

Then it was more holiday chores. This time painting the deck in our front garden, so I now have some matching blisters on my hands to go with the ones on my feet. Still need to finish tomorrow.

It's gonna be a busy weekend and will try to get some miles in tomorrow as Sunday will be very doubtful as it is the annual lifeboat day which is great fun for everyone especially the kids.

Until tomorrow...