Lake swim - Druridge, 6pm - slightly warmer in the water, though a very cool and quite strong breeze - but bright evening. Swam to buoy on far side, then down to birdshit and back to buoy, then back to jetty. Would've been tempted to swim a bit further, but my niece was waiting for me to take her in..so not quite the planned cycle there and run etc - but I'm stiff and sore after that run yesterday. About 600m?
Monday, 3 May 2010
Sunday, 2 May 2010
Fat-loss done - or not much done as the case is..
hmm - not alot of fat lost...3-4 pounds at most..
Was it worth it? I think so, but not 100% convinced. This close to Keswick tri, and down on training, would I have been better off doing a solid training week?
On the positive side - I've eaten a ton of fruit and veg, and no refined sugar (only naturally occuring stuff in fruit - though mostly avoided the really sweet fruits like banana and pineapple). The challenge now is to not think 'ah thank god that's over' and binge on biscuits - well, not exactly binge, as I don't tend to, but just slip back into a biscuit here and there too often..SO - only my 2 rich Tea dippies first thing, and a chocky digestive on the way out of work. NO chocolate button dessert at lunch or choc ices etc after dinner.
And also, I did maintain the discipline to stick to it all week - food wise anyway. Didn't do as many HIT sessions as I should have later in the week, I don't think.
So hopefully at least I've built a firm foundation to carry on dropping a few pounds having established better habits..
Just wish there were a few more weeks before Keswick. Did a 10mile hilly run in Thrunton Woods today. I was really struggling for the first 4miles and thought I'd have to loop back onto the orange route rather than the red, turning it into a 6 miler. Was out of breath even though not going too fast (apart form first couple of miles when I tried to keep up with my sister and a club friend who I might run with regularly (at a more civilised time of day than the wonderful but mad Wooler crew!). I just felt lacking in any energy. Maybe it was that my glycogen stores were still low after the fat-loss week? Or maybe because I'd eaten breakfast not long before...? Anyway, I settled into it a bit more after 45 mins or so - helped by the route (I'd chosen!) flattening out a bit, and the other two had slowed up a bit too. But then 10mins later after a gradual downhill section but just before a steep uphill section, I tripped and fell landing on my knee and elbow. It could've been much worse, just jarred it a bit I think - hurts a bit when I straighten it or bend it alot - but I took it really slowly after that. Beautiful route though - will do again. MUST get into more regular longer/hilly running again...just regular running full stop would be good..but only 3 weeks til Keswick...
Saturday
1st May 10
9.30am - Sea swim, Sugar Sands - so cold - again! Actually, felt slightly warmer last week...but then, I had no carbs in me (last intake of carbs was Thurs breakfast)...also meant I didn't want to swim very far out, in case I ran out of energy for getting back. Bout 20 mins altogether.
Some people look good in wet suits and some....! I asked my son to take some photos for my blog, and he didn't even get one of us in the sea! Typical teenager!
Day 7 of 7 day fat loss week - ate 2 egg cheese omelette at 11isham (after swim), few slices of Edam cheese and ham, plus handful of blueberries, raspberries and chopped apple. (no plain yog unfortunately as I'd run out). Didn't do the required HIT before my carb boost meal (though had swam in freezing conditions that morning..) as was on a date! Which I took advantage of for the carbs boost by accepting an offer of pizza delivery - ham and pineapple, with garlic bread.
Sunday 2nd May 2010
Long run - 10 miles ish - Thrunton Woods, noon (see above) - very roughly 2.25 hrs, prob a bit longer...very hilly
Plan for week of 3rd May 2010
Mon 3rd May (bank hol) - cycle scenic route to Druridge lake for lake swim - run round lake twice, then aim for end of lake and back (900m ish?) if anyone to bud up with at my slow speed, or else to far side then birdshit island, back to far side and back to jetty (about 700?), then cycle home. (total cycle about 25m)
ok, well, swam to Birdshit - probably nearer 600m - didn't bike or run.. but was pretty stiff and tired after hilly run the day before, and sore from fall. (20ish mins)
Tues 4th May - am, cyclocore 3 circuits and bonus abs.
evening - 5.45pm - bike to time trial via alnmouth Stn/Lesbury bridge.
didn't do all this either - met a friend for lunch and a walk and back later than planned. Did the time trial though, with a few extra miles before.. (1hr)
Wed 5th May - HIT run - field circuits - haven't got list handy to see where I'm up to
Big tick!! Did as planned, and pleased with the effort too (40mins) - also did cyclocore bonus abs, and warmdown - (20mins )
Thurs 6th May - swim at Druridge 800ish, run round lake twice
Yes to swim, but no run..(30 mins)...but did do 40mins Spin bike with Graeme (cycloclub) - no. 9, metabolic boost, (didn't do all of it due to time)
Fri 7th - rest
Sat 8th May - sea swim 9.30ish (got concert 1pm)...might do cyclospin in evening/Sun evening
no sea swim - stayed in bed - needed rest and home time
Sunday 9th May - am, cyclozen strength and stretch (got concert 3pm)
did cyclospeed circuits 1 and 2 before concert, and 'Loose in 5' (30mins)
did 20miles gentle but quite hilly bike ride, 2 hours - so that was a bonus!!
total training hours this week: 6 hours
Was it worth it? I think so, but not 100% convinced. This close to Keswick tri, and down on training, would I have been better off doing a solid training week?
On the positive side - I've eaten a ton of fruit and veg, and no refined sugar (only naturally occuring stuff in fruit - though mostly avoided the really sweet fruits like banana and pineapple). The challenge now is to not think 'ah thank god that's over' and binge on biscuits - well, not exactly binge, as I don't tend to, but just slip back into a biscuit here and there too often..SO - only my 2 rich Tea dippies first thing, and a chocky digestive on the way out of work. NO chocolate button dessert at lunch or choc ices etc after dinner.
And also, I did maintain the discipline to stick to it all week - food wise anyway. Didn't do as many HIT sessions as I should have later in the week, I don't think.
So hopefully at least I've built a firm foundation to carry on dropping a few pounds having established better habits..
Just wish there were a few more weeks before Keswick. Did a 10mile hilly run in Thrunton Woods today. I was really struggling for the first 4miles and thought I'd have to loop back onto the orange route rather than the red, turning it into a 6 miler. Was out of breath even though not going too fast (apart form first couple of miles when I tried to keep up with my sister and a club friend who I might run with regularly (at a more civilised time of day than the wonderful but mad Wooler crew!). I just felt lacking in any energy. Maybe it was that my glycogen stores were still low after the fat-loss week? Or maybe because I'd eaten breakfast not long before...? Anyway, I settled into it a bit more after 45 mins or so - helped by the route (I'd chosen!) flattening out a bit, and the other two had slowed up a bit too. But then 10mins later after a gradual downhill section but just before a steep uphill section, I tripped and fell landing on my knee and elbow. It could've been much worse, just jarred it a bit I think - hurts a bit when I straighten it or bend it alot - but I took it really slowly after that. Beautiful route though - will do again. MUST get into more regular longer/hilly running again...just regular running full stop would be good..but only 3 weeks til Keswick...
Saturday
1st May 109.30am - Sea swim, Sugar Sands - so cold - again! Actually, felt slightly warmer last week...but then, I had no carbs in me (last intake of carbs was Thurs breakfast)...also meant I didn't want to swim very far out, in case I ran out of energy for getting back. Bout 20 mins altogether.
Some people look good in wet suits and some....! I asked my son to take some photos for my blog, and he didn't even get one of us in the sea! Typical teenager!
Day 7 of 7 day fat loss week - ate 2 egg cheese omelette at 11isham (after swim), few slices of Edam cheese and ham, plus handful of blueberries, raspberries and chopped apple. (no plain yog unfortunately as I'd run out). Didn't do the required HIT before my carb boost meal (though had swam in freezing conditions that morning..) as was on a date! Which I took advantage of for the carbs boost by accepting an offer of pizza delivery - ham and pineapple, with garlic bread.
Sunday 2nd May 2010
Long run - 10 miles ish - Thrunton Woods, noon (see above) - very roughly 2.25 hrs, prob a bit longer...very hilly
Plan for week of 3rd May 2010
Mon 3rd May (bank hol) - cycle scenic route to Druridge lake for lake swim - run round lake twice, then aim for end of lake and back (900m ish?) if anyone to bud up with at my slow speed, or else to far side then birdshit island, back to far side and back to jetty (about 700?), then cycle home. (total cycle about 25m)
ok, well, swam to Birdshit - probably nearer 600m - didn't bike or run.. but was pretty stiff and tired after hilly run the day before, and sore from fall. (20ish mins)
Tues 4th May - am, cyclocore 3 circuits and bonus abs.
evening - 5.45pm - bike to time trial via alnmouth Stn/Lesbury bridge.
didn't do all this either - met a friend for lunch and a walk and back later than planned. Did the time trial though, with a few extra miles before.. (1hr)
Wed 5th May - HIT run - field circuits - haven't got list handy to see where I'm up to
Big tick!! Did as planned, and pleased with the effort too (40mins) - also did cyclocore bonus abs, and warmdown - (20mins )
Thurs 6th May - swim at Druridge 800ish, run round lake twice
Yes to swim, but no run..(30 mins)...but did do 40mins Spin bike with Graeme (cycloclub) - no. 9, metabolic boost, (didn't do all of it due to time)
Fri 7th - rest
Sat 8th May - sea swim 9.30ish (got concert 1pm)...might do cyclospin in evening/Sun evening
no sea swim - stayed in bed - needed rest and home time
Sunday 9th May - am, cyclozen strength and stretch (got concert 3pm)
did cyclospeed circuits 1 and 2 before concert, and 'Loose in 5' (30mins)
did 20miles gentle but quite hilly bike ride, 2 hours - so that was a bonus!!
total training hours this week: 6 hours
Friday, 30 April 2010
7 day fat-loss - Day 6 - nearly there...!
Thank goodness this fat loss week is nearly done - though i've managed it way better than I thought I would, it's getting really boring now - and pretty floppy just at moment - but then it is Fri night, and I've worked extra shifts this week...and I even did the Fri chippy run earlier, as my Dad's not well - how torturous was that!! (ie on a no carbs day..)
Thurs 29th April - Day 5
Hadn't checked the menu templates provided by cycloclub - so thought today was 'low carbs' (ie for breakfast, but not lunch or dinner) - but it was in fact supposed to be 'moderate carbs' - which meant I could've had them for lunch too - so that's extra Brownie points for me!! Much to my dismay though, I weighed myself at lunch time and it was back up to 11 st 3, (where I started), having dropped down to 11 on Tues....
Had Fruit n Fibre brekky cerial, blueberries and apple for breakfast;
purple sprouting brocolli leaves with chopped chicken and Edam cheese with olive oil dressing for lunch, plus blueberries, raspberries, banana and chopped apple in yeo Valley natural yoghurt;
and for dinner, cauliflower and carrot with white sauce - ah - oops - made that with bit of cornlour just realised - oh well - and cheese on top - bake - made 2 and had other for lunch Fri
Friday 30th April - Day 6
breakfast - 2 eggs omelette with a pepper chopped in it
cashews
lunch as dinner yesterday
dinner - roast veg (turnip, carrot, brocolli, cabbage, pepper - chpped up small) cooked in olive oil and tamari sauce in oven for hours..with parmesan grated on top; blueberries and raspberries with natural yoghurt
Thurs 29th April - Day 5
Hadn't checked the menu templates provided by cycloclub - so thought today was 'low carbs' (ie for breakfast, but not lunch or dinner) - but it was in fact supposed to be 'moderate carbs' - which meant I could've had them for lunch too - so that's extra Brownie points for me!! Much to my dismay though, I weighed myself at lunch time and it was back up to 11 st 3, (where I started), having dropped down to 11 on Tues....
Had Fruit n Fibre brekky cerial, blueberries and apple for breakfast;
purple sprouting brocolli leaves with chopped chicken and Edam cheese with olive oil dressing for lunch, plus blueberries, raspberries, banana and chopped apple in yeo Valley natural yoghurt;
and for dinner, cauliflower and carrot with white sauce - ah - oops - made that with bit of cornlour just realised - oh well - and cheese on top - bake - made 2 and had other for lunch Fri
Friday 30th April - Day 6
breakfast - 2 eggs omelette with a pepper chopped in it
cashews
lunch as dinner yesterday
dinner - roast veg (turnip, carrot, brocolli, cabbage, pepper - chpped up small) cooked in olive oil and tamari sauce in oven for hours..with parmesan grated on top; blueberries and raspberries with natural yoghurt
Wednesday, 28 April 2010
Fat loss day 4 - carbo boost day
Hooray - made it to the carbo boost meal this evening - LOADSAPASTA! And simple tomato sauce. And a choc-ice. 3 days to go. Worried about tomorrow as I should've shopped today- lunch will be a struggle. Been pretty tired and floppy today - not surprising given my last carbs were Mon morning. Had 2 egg cheese omelette for breakfast (8am), cashew nuts at snacktime at preschool (10.30), chickpea, chicken and purple sprouting brocolli leaf salad with olive oil dressing, smoothie for lunch, a few peanuts/grapes..
Wed 28th April 2010
cyclospeed circuits 1 and 3, about 20mins - just before the carboboost meal - to totally drain the glycogen stores and switch on fat burning enzymes....
HIT run (high intensity training) - field circuits, from Runners World programme -
jog to field, jog gently round twice, then
7 circuits (1 circuit recovery jog), 7 circuits, (jog recovery back to house)
each 7 circuits took about 13.5 mins
Was breathing in for 3 strides, out for 4 on jogs, and in for 2 out for 3 on efforts.
Wed 28th April 2010
cyclospeed circuits 1 and 3, about 20mins - just before the carboboost meal - to totally drain the glycogen stores and switch on fat burning enzymes....
HIT run (high intensity training) - field circuits, from Runners World programme -
jog to field, jog gently round twice, then
7 circuits (1 circuit recovery jog), 7 circuits, (jog recovery back to house)
each 7 circuits took about 13.5 mins
Was breathing in for 3 strides, out for 4 on jogs, and in for 2 out for 3 on efforts.
Tuesday, 27 April 2010
Fat-loss Day 3
Not doing too badly surviving the 'very low carbs day' - though did decide not to do bike time trial - as the programme says no exercise today...(though will do cyclospeed abs later...)..means I can swim tomorrow night, even though went last night (as was there anyway for committee meeting.)..need to do more swimming at moment anyway, try and rediscover a bit of technique and confidence..
So the Fat loss programme goes like this:
Day 1 (sun 25th) - moderate carbs - carbs at breakfast and lunch but not for evening meal. (had turnip, carrot, brocolli, cauli beef and gravy...)...and cut all biscuits/other sugar - even my morning dippy biscuits...that's the hardest bit!
Medium run - 1hr, in dunes at Warkworth - Alnmouth - worked hard and felt good.
Day 2 (Mon 26th) - low carbs - carbs at breakfast (high fibre Kellogs fruit n fibre cerial with blueberries and chopped apple), but not for rest of day. Had cashews for snack at preschool, sliced chicken breast with rocket,spinach and watercress salad (Sainsburys bag), pine nuts, olive oil/balsamic vinegar dressing, grapes for lunch, apple after work; smoked haddock, brocolli, onion, garlic with cheddar cheese on top bake for dinner.
swim - 1 hr - tri club pool sesh - 200m warm up, 10 x 100m on 2min 15ish, 10 x 50m on 1min, 4 x 25m not breathing much! 100m warm down
total 1900m, felt good - and most of the 100s were under or around 2mins without being breathless at the end of each length - so what was all that nonsense at Galashiels tri about?
Day 3 (Tues 27th) - very low carbs - no carbs at all today. Had cheese and onion omelette - couldn't stomach it well at 8am though, so took it into work to have cold later - could stomach it even less then!! having toast under eggs is so much nicer!
Cashews for snack.
Ham salad (as above), grapes, smoothie for lunch
a banana, cocoa and semi skimmed milk shake after work (to perk up son, as he's trying to do first half of week aswell - I would probably have given banana a miss otherwise), and an apple, and a few peanuts
grilled salmon, brocolli, carrots, chickpeas (half tin), some green stuff out of my fortnightly organic veg bag (not sure what it was!) - mixed into a warm dressing of 2 cloves garlic fried gently in olive oil and balsamic vinegar.
Saturday 24th April
Sea swim - back into stride a bit more - swam for about 20mins fairly solidly. Half way through I abandoned the neoprene socks, to start acclimatising my feet for keswick...Really enjoyed today..
Bike (1hr 50)- went to my choir rehearsal in Embleton and back...took about 50 mins to get there - longer to get back, as not in a hurry! Lovely ride - apart from the wheel falling off when I arrived, got off the bike and lifted it to park it against the wall. I'd wondered what the rattle was...but hadn't noticed the wheel coming off - guess my weight had kept it on. Good job I didn't hit any pot holes...managed to sing fine, so pleased!
Guessing about 12 miles each way? I'll try and check on Thurs at next rehearsal...
So the Fat loss programme goes like this:
Day 1 (sun 25th) - moderate carbs - carbs at breakfast and lunch but not for evening meal. (had turnip, carrot, brocolli, cauli beef and gravy...)...and cut all biscuits/other sugar - even my morning dippy biscuits...that's the hardest bit!
Medium run - 1hr, in dunes at Warkworth - Alnmouth - worked hard and felt good.
Day 2 (Mon 26th) - low carbs - carbs at breakfast (high fibre Kellogs fruit n fibre cerial with blueberries and chopped apple), but not for rest of day. Had cashews for snack at preschool, sliced chicken breast with rocket,spinach and watercress salad (Sainsburys bag), pine nuts, olive oil/balsamic vinegar dressing, grapes for lunch, apple after work; smoked haddock, brocolli, onion, garlic with cheddar cheese on top bake for dinner.
swim - 1 hr - tri club pool sesh - 200m warm up, 10 x 100m on 2min 15ish, 10 x 50m on 1min, 4 x 25m not breathing much! 100m warm down
total 1900m, felt good - and most of the 100s were under or around 2mins without being breathless at the end of each length - so what was all that nonsense at Galashiels tri about?
Day 3 (Tues 27th) - very low carbs - no carbs at all today. Had cheese and onion omelette - couldn't stomach it well at 8am though, so took it into work to have cold later - could stomach it even less then!! having toast under eggs is so much nicer!
Cashews for snack.
Ham salad (as above), grapes, smoothie for lunch
a banana, cocoa and semi skimmed milk shake after work (to perk up son, as he's trying to do first half of week aswell - I would probably have given banana a miss otherwise), and an apple, and a few peanuts
grilled salmon, brocolli, carrots, chickpeas (half tin), some green stuff out of my fortnightly organic veg bag (not sure what it was!) - mixed into a warm dressing of 2 cloves garlic fried gently in olive oil and balsamic vinegar.
Saturday 24th April
Sea swim - back into stride a bit more - swam for about 20mins fairly solidly. Half way through I abandoned the neoprene socks, to start acclimatising my feet for keswick...Really enjoyed today..
Bike (1hr 50)- went to my choir rehearsal in Embleton and back...took about 50 mins to get there - longer to get back, as not in a hurry! Lovely ride - apart from the wheel falling off when I arrived, got off the bike and lifted it to park it against the wall. I'd wondered what the rattle was...but hadn't noticed the wheel coming off - guess my weight had kept it on. Good job I didn't hit any pot holes...managed to sing fine, so pleased!
Guessing about 12 miles each way? I'll try and check on Thurs at next rehearsal...
Friday, 23 April 2010
Focussing..
Fearfully focussing - on account of having just planned a cycloclub fat-loss week from Sunday. I hate doing them...(mostly avoid due to lack of courage!)...and this will be the first with working nearly full time...so have just been menu planning...don't know if I'll cope with it, but will try..need to work out some emergency snacks for in preschool, and also need to suss when/how to train eg is a time trial on bike on Tue wise? (day 3, no carbs at all that day) - or does it count as a HIT (high intensity training) - need to look up folder - think it's upstairs...
But if I can kick-start losing a few pounds before Keswick tri (23rd May) that'd make a big difference to how I feel doing it - especially the steep run...
Thurs 22nd April 2010
lake swim - with tri club, Druridge - to buoy, then birdshit island and back to jetty - felt breathless due to cold and stopped alot on way to buoy - gradually improved and swam for longer periods, and relaxed more. Very cold still...be interesting to see what the sea feels like tomorrow morning (haven't been in for couple of weeks). I've been surprised just how cold the lake has felt the last 2 weeks...
But if I can kick-start losing a few pounds before Keswick tri (23rd May) that'd make a big difference to how I feel doing it - especially the steep run...
Thurs 22nd April 2010
lake swim - with tri club, Druridge - to buoy, then birdshit island and back to jetty - felt breathless due to cold and stopped alot on way to buoy - gradually improved and swam for longer periods, and relaxed more. Very cold still...be interesting to see what the sea feels like tomorrow morning (haven't been in for couple of weeks). I've been surprised just how cold the lake has felt the last 2 weeks...
Wednesday, 21 April 2010
Getting into training frenzy...
Probably not the best idea so soon after the triathlon and whilst still bleeding heavily....but need to get going while the motivation to turn Sunday's bad times round a bit is fresh..
Tuesday 20th April 2010
bike - time trial - Alnwick tri route
nice bright, if cold, evening...did 49;22 - felt like I was pushing as hard as I could - but alot of room for improvement, as managed 42mins last year, without even doing time trials regularly..was much slower than everyone else out...oh well, got a base line, and felt good..
Wed 21st April 2010
run - field circuits - was planning to swim wednesdays, but still no car or bike lights, so did the next off the list of what I call my 'field circuits' - based on part of a training plan from a runners world mag years ago....
slow jog to field at end of road and 2 x circuit to warm up, gentle
5 x 2.5 circuits, with 1 circuit recovery jog between each - managed 2;32 2;24 2;34 2;24 2;20
then 2 circuits warm down and home. about 35 mins altogether.
cyclocore abs - about 10 mins, hard
cyclocore warm down - about 20 mins
Tuesday 20th April 2010
bike - time trial - Alnwick tri route
nice bright, if cold, evening...did 49;22 - felt like I was pushing as hard as I could - but alot of room for improvement, as managed 42mins last year, without even doing time trials regularly..was much slower than everyone else out...oh well, got a base line, and felt good..
Wed 21st April 2010
run - field circuits - was planning to swim wednesdays, but still no car or bike lights, so did the next off the list of what I call my 'field circuits' - based on part of a training plan from a runners world mag years ago....
slow jog to field at end of road and 2 x circuit to warm up, gentle
5 x 2.5 circuits, with 1 circuit recovery jog between each - managed 2;32 2;24 2;34 2;24 2;20
then 2 circuits warm down and home. about 35 mins altogether.
cyclocore abs - about 10 mins, hard
cyclocore warm down - about 20 mins
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