Just had the week off training with a variety of non-optimal training food and drink!!
I did an hour of running with a few hills, nothing compared to the previous week but significant for around here.
Tuesday, March 31, 2009
Thursday, March 26, 2009
Weekly Weigh-in
This week I have gained 0.5% body fat but lost 1 3/4 lb (0.8 Kg). I suppose running 39 miles helped with this.
Although the amount of "recovery" food and drink I had in the following two days may not have helped the weight loss but has helped my recovery from the run.
Although the amount of "recovery" food and drink I had in the following two days may not have helped the weight loss but has helped my recovery from the run.
Now an Ultra Marathon Runner
I am now an Ultra Marathon Runner!!
Last sunday I completed the 39.3 miles Connemara Ultra Marathon (63.3 km) in the west of Ireland in few minutes over 8 hours.
I will post a more detailed race report here in the next few days.
In the meantime I can still be sponsored for the British Heart Foundation at my justgiving web page http://www.justgiving.com/ultramark
Last sunday I completed the 39.3 miles Connemara Ultra Marathon (63.3 km) in the west of Ireland in few minutes over 8 hours.
I will post a more detailed race report here in the next few days.
In the meantime I can still be sponsored for the British Heart Foundation at my justgiving web page http://www.justgiving.com/ultramark
Thursday, March 19, 2009
Weekly Weigh-in
This week I have gained 2 lb (0.9Kg) with my % body fat decreasing by 0.5%.
This was not helped by going bakc home for a birthday weekend which I had plenty of food. Add to this I was in the last week of my taper and therefore my amount of exercise was reduced.
Hopefully in the next few weeks it should start to go down when I back in normal training.
This was not helped by going bakc home for a birthday weekend which I had plenty of food. Add to this I was in the last week of my taper and therefore my amount of exercise was reduced.
Hopefully in the next few weeks it should start to go down when I back in normal training.
Thursday, March 12, 2009
Weekly Weigh-in
This week I have gained 1 lb (0.5 Kg) with my % body fat remaining the same.
I was expecting a bigger weight increase to the lack of exercise.
I was expecting a bigger weight increase to the lack of exercise.
Wednesday, March 11, 2009
Additional Mental training technique Mr. T style
At the start of the month Mr. T was over in the UK promoting a chocolate bar and was on a few programs I listen/watch (plus some I don't) and some of his jibba jabba made sense for training and races.
The link to Mr. T is only included so you can learn more about the T, I pitty da fool who does not know who Mr. T is.
One of the programs he was on BBC Radio 1 on the Scott Mills show, it can be downloaded from his podcast.
One of the bits made sense about training, he was talking about the build scenes in the A-Team and life in general.
It was something like; take a deep breath and use what you have in front of you. It may not be ideal but it is all you have to work with.
Using this principle and watching the videos below the next day I set a new PB on a 5km parkrun course.
Mr. T - Outside Swimming Training
I will have to remember this when I start open water swimming again.
Mr T - Running Training
This will be good training when I start to slow down on a run.
This was not shown in the UK because it is homophobic, I thought it was just taking taking the mickey out of speed walkers, even Mr T was surprised.
I just need a Mr T cycling video and that would cover the three triathlon disciplines.
Mr T the Football Referee
Obviously after this the player would be cautioned (yellow card) for unsporting behaviour and the game restarted with a drop ball as there was a non player (Mr T in a tank) on the pitch when the ball was in play.
The link to Mr. T is only included so you can learn more about the T, I pitty da fool who does not know who Mr. T is.
One of the programs he was on BBC Radio 1 on the Scott Mills show, it can be downloaded from his podcast.
One of the bits made sense about training, he was talking about the build scenes in the A-Team and life in general.
It was something like; take a deep breath and use what you have in front of you. It may not be ideal but it is all you have to work with.
Using this principle and watching the videos below the next day I set a new PB on a 5km parkrun course.
Mr. T - Outside Swimming Training
I will have to remember this when I start open water swimming again.
Mr T - Running Training
This will be good training when I start to slow down on a run.
This was not shown in the UK because it is homophobic, I thought it was just taking taking the mickey out of speed walkers, even Mr T was surprised.
I just need a Mr T cycling video and that would cover the three triathlon disciplines.
Mr T the Football Referee
Obviously after this the player would be cautioned (yellow card) for unsporting behaviour and the game restarted with a drop ball as there was a non player (Mr T in a tank) on the pitch when the ball was in play.
Sundays Training
On Sunday I did a half hour swim in the morning. I wanted to do some exercise in the morning but not too much to affect the afternoon.
In the afternoon I refereed a football (soccer game). It had nearly all weather conditions. While we were waiting to get in the changing facilities still in our cars, it started to rain heavily followed by some hail. It was raining heavy while I did the pitch inspection which I had to put water proof jacket on. Just before the quick off the rain stopped until a few minutes from the end of the half. It was still windy and cold.
At half time I put on another base layer, I had a few on already but not were full length sleeves apart form my referee top.
Before the start of each half I had half a mars bar with some gatorade which seemed to help with my nutrition.
The second half the wind got stronger occasionally it seemed that we where running flat out in to the wind and hardly moving. There was even a rainbow so I think the only type of weather we just missed out on was snow and thunder!!
The game was totally one sided, with one team near the top of the league and the other near the bottom but I got a good speed workout out of it and my specific match fitness was ok.
In the afternoon I refereed a football (soccer game). It had nearly all weather conditions. While we were waiting to get in the changing facilities still in our cars, it started to rain heavily followed by some hail. It was raining heavy while I did the pitch inspection which I had to put water proof jacket on. Just before the quick off the rain stopped until a few minutes from the end of the half. It was still windy and cold.
At half time I put on another base layer, I had a few on already but not were full length sleeves apart form my referee top.
Before the start of each half I had half a mars bar with some gatorade which seemed to help with my nutrition.
The second half the wind got stronger occasionally it seemed that we where running flat out in to the wind and hardly moving. There was even a rainbow so I think the only type of weather we just missed out on was snow and thunder!!
The game was totally one sided, with one team near the top of the league and the other near the bottom but I got a good speed workout out of it and my specific match fitness was ok.
Back in training
After a couple of days of rest I was back in training today. I did an hour session at the gym on various cardio, weights and core workout. The only slight difference was I did no treadmill work but did do longer on the cross trainer and also cycled without any effects from Monday's mishap.
Monday, March 09, 2009
Injured just by stepping outside
Today I injured my foot just below the ankle by stepping outside the house!! As my foot missed the edge of the path and went in to the garden at a slight angle, luckily I did not have much weight on that foot at the time.
This was not as bad as previously a few months ago and has not swollen up that much. At least I know the PRICE principles to help reduce the impact and get back to training. Plus I knew what anti-inflammatory gel to get from the pharmacy.
Oh yes my first ultra in only a couple of weeks away, it would be a bit too easy just to run 39.3 miles when fit.
This was not as bad as previously a few months ago and has not swollen up that much. At least I know the PRICE principles to help reduce the impact and get back to training. Plus I knew what anti-inflammatory gel to get from the pharmacy.
Oh yes my first ultra in only a couple of weeks away, it would be a bit too easy just to run 39.3 miles when fit.
Saturday, March 07, 2009
Weekly Weigh-in
This week I have lost 3/4 lb (0.4 Kg) with my % body fat remaining the same.
This is good as it two consecutive weeks of weight loss.
I did eat a bit more than normal but they were mostly vegetables.
This is good as it two consecutive weeks of weight loss.
I did eat a bit more than normal but they were mostly vegetables.
Runsaturday.com
I have come across a good web site called www.runsaturday.com which allows you to log your training from multi sports from GPS device or manually entered. With the various reporting and graphing it is really good to analyse training.
There are also challenges to take part in as a group or individually. The first one I joined was on a particular date the challenge was as a group to run the same distance as around the M25, which we made it. There are some other longer one such as across Australia and others that include swimming and cycling.
There is also a forum area as well.
Plus it is free so there is plenty to look at after you have done some exercise.
There are also challenges to take part in as a group or individually. The first one I joined was on a particular date the challenge was as a group to run the same distance as around the M25, which we made it. There are some other longer one such as across Australia and others that include swimming and cycling.
There is also a forum area as well.
Plus it is free so there is plenty to look at after you have done some exercise.
Referee Run Test
As part of the fitness test for referee's at higher levels you have to a 12 minute run which you have to cover a certain amount of distance. I did it on a flat section of road with a few bends, normally it is done on an athletics track.
For local park level the guideline is 2200m and 2500m is requirement for level 3 and 4. For the fitness test 2500m is pass certificate and 2900m is a bronze fitness award.
During the run my legs felt fine but my heart rate was really high. I did not have my Heart Rate Monitor or GPS device on to get the actual data. However using a mapping site I did 2600m which is higher than the minmum for higher levels and is a pass certificate for the fitness test.
Also as part of testing have to do two 50m sprints in under 7.5 seconds, I left that due to the swim and 1 mile run to the start.
I will leave this until there is more people doing the test and medical equipment available.
For local park level the guideline is 2200m and 2500m is requirement for level 3 and 4. For the fitness test 2500m is pass certificate and 2900m is a bronze fitness award.
During the run my legs felt fine but my heart rate was really high. I did not have my Heart Rate Monitor or GPS device on to get the actual data. However using a mapping site I did 2600m which is higher than the minmum for higher levels and is a pass certificate for the fitness test.
Also as part of testing have to do two 50m sprints in under 7.5 seconds, I left that due to the swim and 1 mile run to the start.
I will leave this until there is more people doing the test and medical equipment available.
Rest day with some exercise
The day after setting my Park run PB in the middle of a long run I decided to have a rest day.
However I still walked 1 mile to the local supermarket and returned with a couple of heavy bags. I got a good upper body workout plus a bit of sprinting across a dual carriage way!!
However I still walked 1 mile to the local supermarket and returned with a couple of heavy bags. I got a good upper body workout plus a bit of sprinting across a dual carriage way!!
Long run with a PB
As part of my long run of 10 miles last week I did a parkrun 5km in the middle of the run. Which I got a PB for the first time since setting it at my first race there about 9 months ago.
The 4 miles after the 5km was a bit more slower than normal but I made it back ok even up some hills.
There was also a lot of flowers in bloom this week there was plenty of snowdrops, crocus and daffodils.
The 4 miles after the 5km was a bit more slower than normal but I made it back ok even up some hills.
There was also a lot of flowers in bloom this week there was plenty of snowdrops, crocus and daffodils.
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