Fat Belly Training - Week Seven

Monday
It's half term so no work for me! I drove over to help Mom take the dog to the vet. Then we had a lunch together. Mom cooked for 5 even though there were only 2 of us:

Mom's family feast - for 2 of us!

So, after stuffing myself full of lovely grub and doing a bit of shopping with Mom, I flopped down on the couch to watch TV with Dad - and was presented with apple pie and ice cream! That was the end of my healthy eating attempt for today.
When I got back home, Lucy and I decided to have a few glasses of red wine after I'd done my 18 minute run. We watched Edge of Tomorrow which, I've come to realise, thinking about, is FULL of plot holes. However, as a slick science-fiction adventure it's hard to beat, and Tom Cruise continues to get better with age - very convincing and watchable throughout.

Tuesday
I went for a run with Freddie (Monty was feeling a little under the weather) in the park. I decided to see what my pace was so I set Strava running. Unfortunately, when I had to stop to clear up after Freddie, I forgot to pause Strava so the result not as accurate as it might be. However, I think it's showing me that I'm around 6mph at the moment, which is fine by me!
Strava report

Wednesday
Another big bike ride, this time accompanied by Jonnie and Roger.
We set off at 9am and the roads were still rather damp with standing water across many of the lanes. However, as the day went on and the sunlight got stronger, the roads dried and the conditions became more or less perfect! It was a breathtakingly beautiful day with wisps of cloud in a brilliant blue sky, a perfect background to the budding greenery all around. After the first 12 miles or so of descending (which I find rather uncomfortable these days), we found ourselves out on the flat at Aston Cantlow. The three of us opened the taps and started to set a good pace. At this stage, my Strava report shows gold medals for Personal Records pinging up all over the place! This pace continued through Binton, Luddington and finally Wilmcote. We paused at our usual cake stop (thanks Jane!) and then headed out for some climbing into Snitterfield. More PRs were set - I found my legs getting stronger as the day went on. By the time we approached the Widowmaker in Langley, we were at an average of 14.0mph which is good for us MAMILS. We had a brief discussion and, as some legs were starting to feel the burn, we decided to come off the pace a little and focus on finishing the ride without any blow-ups.
We took a more leisurely approach and eventually rolled in at an average speed of 13.5mph after a lovely 50 mile ride. Roger produced a Snickers bar for each of us and these were dispatched with cups of tea supplied by Jonnie.
At home, Tilly was kind enough to make me three large pancakes! Beyond hungry and unable to wait, I devoured a scotch egg while she got busy with the frying pan!
A little later, back up the road at Jonnie's again, we got talking about the strange 'box' we had noticed on the inside of the forks of his Trek. Do anyone know what this is?

Do you know what this is for?

Thursday

A wet day for a run in the park with both dogs. I set Strava running again and the results were as I'd hoped: it takes me 18 minutes to run 1.8 miles. So at the moment I'm running at 6mph. I hope I can maintain this pace for the 5.5 miles I'll need for Race the Train in the summer!

I ate healthily all day (soup, wholemeal toast, homemade fishcakes, lots of veg, fruit etc etc) and refrained from any alcohol. 

Friday

Cycled in to work to get lessons ready for the coming week. On the cycle back I decided to get a few miles in and headed out to the outdoor track at Tudor Grange. I came home after a few laps because I was far too hot in my commuting gear and backpack - 13.5 miles at 13.8 mph.

Saturday

Dropped Martha off to do her work experience, went to the tip and then over to see the parents. One of today's jobs was to build a new bed while I was there. It took me over an hour, with the knee and shoulder protesting mightily! As a reward, Mom made a lovely sausage casserole with plenty of veggies. I resisted trifle and drank water instead. This healthy lifestyle sucks!

During the drive home, it started to hail. And then it hailed some more. And then it was a proper hailstorm with blackened skies and everything turning white around me. I had a hard time controlling my car on the A34 and had to drop down to 20 mph for most of the drive home.

My biggest worry is about how I'm going to get a decent amount of miles in on Sunday when this hail/slush is going to freeze solid over night!

At home, I got changed in a rush and headed out for my 18 minute run before the wetness turned to ice. Looking at the weather now, the roads are going to be very slippery indeed in the morning. Do I risk a repeat of my ice-based crash from last month?

23mm tyres on this when it freezes? Fun!

Those fat bike boys are VERY excited right now!

Sunday Weight: 10st 1lb

The cycling gods turned their faces away this morning: the roads were frozen. The hail had turned to mush which had promptly turned to ice overnight:

Anyone fancy doing 50 miles in the lanes on this?

I eventually clambered on the turbo trainer and turned 6th gear in the little ring for half an hour (at 80rpm). This was enough to get me quite sweaty!.

In the afternoon, I decided it was time to return to dojo. It was mainly a basics lesson with no fighting. The knee was painful but held, the shoulder was fine except when I tried to block quickly. I had to be careful not to jar it. Still, it felt awesome to be back in a karategi!

At home, Lucy had treated me to a peanut butter doughnut! That's not a healthy source of protein is it?

(Aside: watched a documentary about Philip Glass this week. I didn't know much about him other than Hans Zimmer ripped off a lot of his stuff for Interstellar. I started playing some of his compostitions on Youtube and it is very moving, beautiful work. Please have a listen: Philip Glass)

Week 7: 

Exercise: everyday, Booze: Monday, Junkfood: Monday, Wednesday and Sunday, Weight loss: 2lbs

Fat Belly Training - Week Six

Monday
Cycled to work and back. I took the construction students to the gym as usual this morning. With their encouragement, I joined in as best I could with 4 sets of bench presses. I only dared go up to 35kg for 8 reps. The shoulder didn't like it, but I did!
I went for a 16 minute run when I got  home.

Tuesday
Cycled to work and back. I then took Martha to the dojo. With the shoulder still giving me problems (especially sleeping), I'm still not ready to try it out in a karate lesson. I spoke with Sensei Jim and he suggested joining in for some basics and light stuff. I think I might try that next week. While Martha got stuck into her lesson, I went for a 16 minute run in the surrounding area.

Wednesday
Got up for a 16 minute run at 7am. Cycled to work and back.
Still no junk food or booze this week.

Thursday
After leaving work, I stomped around Solihull shopping centre. From there, I went to pick Mouse up from a friend's house. By the time we got home, I lacked the time/motivation to go for a run before dinner. After eating, I sat around feeling guilty until I eventually put the turbo trainer back up in the man-cave and did a 10pm turbo session while the rest of the family were asleep!
In fourth gear, I survived 19 minutes in the big ring and 8 minutes in the little ring. All at 80 rpm. I know my rpm because I counted.
It hurt. But no where near as much as the torment of a lazy day with no exercise

Friday
29 minutes on the turbo trainer. My word, it was hard. The sweat was running off me and I really had to give myself a talking-to in order to get to the end of it. I was very close to getting off and getting a beer! I'm glad I didn't.
Afterwards, I felt the need to ice my left knee. The knee also woke me up in the night because it felt as if it had locked into position. 
Just what I need...

Saturday

Got up late (8:30) and was a bit concerned by the aching knee. I covered it in Tiger Balm and wrapped it up. I have no idea if Tiger Balm is doing any actual good, but it feels great! 

At midday, I took the dogs for a jog around the park. I did another 16 minute run and felt good and strong, like I could do more. Back home, I iced the knee, just to be sure.

In the evening, Lucy and I went out for a Valentine's dinner at the Bell Inn in Tanworth in Arden. As I had heard from others, the manager was a bit of a strange chap, never smiling and always serious. However, he provided faultless service, great food and a warm, pleasant environment with a log fire. I had Black Country faggots and Lucy chose duck. We were very happy with our meals and with our two bottles of Merlot!
Back at home, I stopped boozing and forced myself to drink as much water as possible while watching a documentary about the Eagles.

Sunday Weight: 10st 3lbs
I woke up about 5:30am with a horrible head. I tossed and turned for about an hour until I finally drifted off again. Up at 7:30 for bacon and eggs, a satsuma, redbush tea and cake. With a pint of water. By the time I got on the bike, I still felt rubbish but I felt I could cope with a ride. Jonnie and I headed off on our Stratford 48 route. 
The left knee was liberally covered in Tiger Balm and held for the entire ride. It made itself felt when I was Contadoring out of the saddle on climbs, but it was fine when I did some Froomey stem-staring up the hills.
Jonnie, as always, was a demon on the wet and muddy descents. I, however, am going from bad to worse when it comes to going downhill: the crash has seriously knocked my confidence. I'm sure some dry weather will help, though.
After a detour to our usual cake stop (thanks Jane), the last 24 miles home through Snitterfield and Langely were an uphill challenge and one that I enjoyed immensely.
When we finally rolled up to Jonnie's place we were pleased to find that we had covered 49.8 miles! Jonnie's family encouraged him to go around the block to bring up the half century, but he was having none of it. We had flapjack and hops-based recovery drinks instead.
At home, I put away 2 large chicken breasts and 2 mugs of tea. After that, I thought it was time to relax and allowed myself the rest of the evening to enjoy whatever food and drink I wanted! 
Cheers!


Week six: exercise every day, Junkfood on one day, booze on two days, lost: 1lb

Fat Belly 'Training' - Week Five

Monday
After 12 hours at work (one of my students was made homeless), I wasn't in the mood to do anything apart from sip red wine and sit on my lazy ass.

Tuesday
Cycled to work and back.
With the shoulder still not healed enough for martial arts, I took the opportunity to go for a run with some of my work colleagues. With 2 minutes warning, I pulled on some track-suit bottoms and Adidas shell-toes and set off with 5 other members of staff. Craig is a bit of a dark horse when it comes to running: okay, he cut the corner off at the park, but he still managed to run the route whilst talking non-stop and then finish with an uphill sprint! I was just happy to do the 2.5 miles without having to stop or walk.
Unfortunately, shell-toes aren't designed for actual sport and they had rubbed the hell out of my feet.

Wednesday.
Cycled to work and back.
I did not train, but I was DM for one hell of a game of Dungeons and Dragons! (An 18" 1st level paladin sawing the head off a comatose 8ft demon?)

Thursday
Run: 14 minutes.

Friday
Cycled to work and back.
Party at Uncle Jonnie's! I drank lots of beer, watched England fight Wales and then went home to play computer games until 2am. There was no training, but there were pork baps.

Saturday
Does walking the dogs count as exercise? Probably not.
Today, having sold the SPD shoes and pedals, I realised I needed to put my old pedals back on the bike. However, the old gear was in need of a service - the axles were moving around a lot inside the pedals. With the help of a 20 minute youtube video, I was able to strip and clean everything, re-grease the bearings and put it all back together properly adjusted. By the time it was done, I was rather filthy and had made full use of my three tool boxes.
It was quite possibly the most satisfying thing I've ever done with my hands!

On Saturday evening, I trained by eating chocolate and watching The Lego Movie with Mouse.

Sunday
Back on two wheels! It was 0 degrees in the morning, with a frost. Happily, there was no wind so I set off to Jonnie's with hope in my heart.
At first the ride was slow and nervous, with shiny roads and frosty patches everywhere. Gradually, the day warmed and we two sweaty blokes found dry roads out towards Langley! We went as fast as we dared, with Jonnie still having to ease up and wait for me after most descents. I was still very nervous after my crash, and a lot of the hills had ice on them at the bottom.
After a welcome cake stop at Jane and Eric's, we applied ourselves to the climbs and headed north for the last 15 miles. The legs felt good, the shoulder only ached when I was shifting position on the bike, and I felt I had a lot left after 40 miles. Jonnie was feeling good too. Bring on the Mad March Hare!

Still unable to use my left arm to attack or defend, I had to sit out of karate. Martha continued to impress me at the dojo, however, doing very well in her role as team captain this afternoon.

 

After my 14 minute run this evening, I weighed myself and was surprised to learn that I am continuing to lose weight!

 

 

Week Five: three runs and a bike ride, lots of booze, masses of party food and chocolate, loss of 1lb!

Fat Belly Training - Week Four

Monday 10st 6lbs
Another frustrating gym lesson at college. However, I did some really light [2kg] dumbbell work followed by some very light deadlifts [20kg]. The ache in my shoulder wasn't much and I felt glad that I could join in with the lads just a bit.
Today, a small jar of Tiger Balm arrived in the post. I remember this stuff from when I was a teenager and thought that it might make my shoulder feel a bit more bearable.
After work, I did a 13 minute run, and after dinner, I applied some Tiger Balm to the shoulder. It feels great! Really warm, almost hot, and tingly. Obviously, the ache is still there but the balm certainly makes me a bit more comfortable when watching Breaking Bad.

Tuesday
The arm still doesn't feel well enough for me to ride to work.
After college, I take Martha to the dojo for training. I'm surprised and genuinely honoured to receive one of the student of the month awards! I'm sure it's just an admin error and they'll want it back next week...

Martha is awesome as always and the training is another good kumite-focused session with no kata to speak of. I really wish I could have joined in! Sensei Mark reminds the class that it is their responsibility to look after their fitness, something I've been telling Martha since we started training. As Sensei Paul Hexley once told me: you don't come to dojo to get fit, you get fit to come to dojo!
At home, I leap on the turbo for 23 minutes of sweaty pain.

Wednesday
13 minute run at 7am.

Thursday
Another turbo session: 24 minutes tonight (soundtrack was obZen by Meshuggah.) Again, it's a hard sweaty workout - I just wonder if I'll continue to do it once I'm back on the bike.
Today, I read a bit about the different types of training you can do on the turbo - they ALL involve a heart rate monitor and working out your maximum heart rate. Sounds a bit dangerous to me. I think I'll stick to going really hard in the big ring for a bit and then spinning out in the little ring to recover: Sounds like the NWAlps way of doing things.

Friday
At work - the news of the day is that Ofsted have cancelled their visit for next week! Feeling like kids on the last day of school, we down tools and head home. I do a 13 minute run in the cold and then help myself to a hops-based recovery drink. (Bishops Finger). This is followed by two large glasses of red while I watch Attack on Titan!

Saturday
I woke up with a sore head at about 5.50am. I eventually got up for aspirin and cereal. After a bracing walk with the dogs in the park, I clambered onto my mountain bike to test the shoulder with the hope that I could join the NWAlps ride on Sunday. This is the first time I've got on a bike since my fall. At first, everything was fine as a trundled along the tarmac, but as soon as I got off road and had to do a bit of work, the shoulder ached and ached and ached. (An old video showing the route) I suppose I could put up with it for a bit, but not for a whole 3 hours NWAlps ride. It would make me miserable. Oh well. I'll give it another week.
I made myself feel better by hurting myself on the turbo trainer again: a 26 minute sweaty effort to the sound of Metallica - Master of Puppets.

Sunday 10st 5lb
At around 10am, I could take it no more. The roads were fairly dry and sun was shining. I whipped off the 23mm Italian slick tyre on the back of the road bike and replaced it with this much more sensible 25mm one:

 

 

I headed out into the lanes and soon realised that the shoulder, although aching a bit, was not going to give me any trouble. Good news! (The only thing I can't do is lift my arm out straight to signal so I have to do a sort of pointing from the elbow action.)

 

What did give me trouble, however, were the SPD pedals. I've had enough of them. I spent the entire ride dreading junctions. I couldn't get out of the pedal first time no matter what I tried, and trying to get back into the bloody things was just as hard. In Dorridge, I had a queue of cars behind me as I wobbled about in the road trying to get my shoe back in the pedal. And soon after that, I couldn't get my foot out at a T-junction. I simply had to roll slowly into the road and be ready for whatever was coming. Luckily, it was clear.

 

So: if anyone wants a pair of nearly new Specialized cycling shoes (size 43) complete with pedals and cleats, click here: Ebay.

 

After a slow and frustrating 27 miles, I got home and treated myself to beer and chocolate: my first taste of junk food in 4 weeks.

 

 

Week 4: exercise every day, beers on Friday and Sunday, junk food on Sunday. Weight loss: 1lb.