Fat Loss Training - Week 12

Monday

Be serious, of course I didn't hit my weight loss target last week!

But I'm determined to do better this week...

Unfortunately, life conspired against me today and, after cycling to work and back, I just didn't have time to do my full workout before I had to make dinner for the family. I managed half of my workout including triceps dips, press ups, leg raises, dumbbell curls, barbell curls, side raises and front raises. I didn't have time for the deadlifts and shrugs.

No alcohol, no junkfood, half an hour of weight training

Tuesday

I had to drive the car today. After work, I went over to the dojo for the advanced session. Sensei asked me take the class and to go over the techniques that were demonstrated so inspiringly by Sensei John Johnston on Sunday.

Unfortunately, I'm no 8th dan! I managed to bluff my way through the first few techniques while desperately trying to remember the rest. I tried to demonstrate the takedowns but that ended up as a bit of a farce, and two of our more immature brown belts spent most of the time sniggering and making comments. Eventually, I gave it up as a bad job and we went back to kata. 

My injured foot was throbbing painfully.

I was glad to get home. 

After a makeshift but very tasty solo dinner, I jumped back into the car and collected the family from Birmingham city centre where they had been to see a musical. I didn't get to bed until after 11pm!

No booze, no junkfood, Karate

Wednesday

I cycled in to work. I enjoyed my GCSE English lesson today - all about Silence of the Lambs by Thomas Harris. I hadn't realised quite what a well-written book it is! Unfortunately, my Wednesday students are a sullen, quiet lot and it proved difficult to get much out of them. It's as if they feel I'm punishing them by asking them to read some great literature!

By the time I got to the gym with James and our mate Dean, I was ready to just go home and drink beer. However, I plopped myself down on the rowing machine and started my warm up. My arms, foot and back were all aching, but I kept pushing through and it got a bit easier as the muscles and joints warmed up. James and Dean had to leave earlier than usual so I ended up on the bench press alone. At least I got to listen to some thrash metal while I pumped the iron.

I'm happy to report that I managed to equal my all time record for bench press! A record I set in my 30s!

Look at that big vein throbbing at my temple...

After that minor victory, I cycled home to make dinner for the family.

No alcohol, no junkfood, weight training

Thursday

After work, I lifted up some weights for an hour, and then had dinner without beer!

No alcohol, no junkfood, weight training

Friday

I cycled in to work and back.

In the evening, I went off to the Karate dojo.

Back at home, I had to collect Mouse from the station later so I drank water with my dinner.

No booze, no junkfood, Karate

Saturday

The sun was shining. I took advantage of the good weather by servicing both of my road-worthy bicycles on the drive: Soapy-water wash, degrease and re-lube. I also adjusted the handlebar set-up on the new bike by moving the levers around.

Lots of marking and ironing, and then off to Saturday afternoon dojo. I had two new starters - mad little 4 or 5 year olds unable to focus and running wild! Great fun for them, but my regular students had to adapt to the situation. Everyone got stuck in and no-one complained. I was very proud of my group of karateka today.

Later on, Lucy, Martha and I went along to have dinner with Sensei Gary and his lovely family. We had a very pleasant time and, as usual, Gary proved to be a very generous friend. Needless to say, I had a few beers with my dinner! Alpacalypse by Salt Brewery. A ridiculous name for quite a good beer. 

After the walk back home, Lucy and I stayed up until almost midnight to watch a recording of tonight's Strictly!

Booze, no junkfood, Karate

Sunday

Armistice Day. Up at 7, out on the bike at 9. This morning, Jonnie, James and I decided a flat forty was the order of the day. There was no rushing around. We trundled on at a determinedly sedate pace while we chatted, sparing a thought for all the middle-aged blokes who think a good Sunday morning is lying in their pit until 11am and then transferring their bulk to the couch...

After 25 miles, we arrived at Wilmcote just in time to observe the two minutes silence with Jane. Then we enjoyed a truly splendid coffee cake and a perfectly acceptable cup of coffee to go with it. I was tempted to go for another slice of cake but manged to resist.

Back in the lanes, we headed home via the Petticoat Route. I suggested that we avoid the very narrowest of the country lanes and stick to slightly more popular roads. This was due to the recent wet weather and the possibility of gravel and puddles everywhere. However, my plan backfired when we realised that the Alcester Road is full of massive potholes anyway!

At the end of the ride, James and I rode up to Lamppost 13 together. 42 miles in total.

After some food and some ironing and a shower, I went off to the dojo. This evening, I was the instructor at the Tudor Grange dojo. We looked at the two 'types' of punching that Sensei Johnston had discussed with me last week - one to score points, and one to stop an opponent outside. We practised both of these on pads and then partnered up for a gyakusuki-only kumite contest. Good fun!

Back at home, Jane came round for dinner, and I enjoyed some beer!

3 beers, junkfood, cycling, Karate

In summary, not too bad! I had five sober days, ate healthily for six days, and exercised every day!

Fat Loss Training - Week 11

Monday

I had forgotten to turn off my work alarm. My phone woke me up at 6:10am. It took me ages to find it in the tangle of clothes next to my bed. By the time I'd found it, I was wide awake so I gave up trying to snooze and went dowsnstairs for an early breakfast. 

Today, I had to continue with the tree surgery. I had to force myself way out of my comfort zone and clamber up the ladders to the top of the tree. The reciprocating saw is too heavy for me to use it with one hand, so I decided to use a hand saw for a lot of the work today. It felt better being able to hold on to the ladder or tree with my other hand. However, trying to lower the big lumps of wood down and then drop them safely almost proved too much for my back and arm. By the time I had finished, both were aching rather painfully.

Eventually, I brought the tree down to about 7 feet. Jonnie can handle the rest with his chainsaw!

Today's exercise was 15 miles on the bike. I set off full of beans and got my average speed up to around 15mph as I hurtled towards Lowsonford. However, yesterday's cycle ride and today's efforts on the ladder soon took their toll (not to mention last night's beer!) and the average speed plummeted on the way back home. I got back after 15.7 miles at an average speed of 14.0mph.

I had a huge lunch of leftover sausage casserole and then went back to the garden to start cutting up lumps of tree for firewood. By now, my back and arm were aching so much that I struggled to lift the recipro saw at all! I did a lot of the work with a handsaw.

I was glad to eventually run out of storage room, and came back in for a coffee and to mark some mock GCSE English papers.

Tonight, I made dinner for myself and Lucy and then sat on the couch while my back ached mightily. I surprised myself by drinking water instead of beer with my dinner. 

No, I did not achieve my weight loss target last week.

No alcohol, no junkfood, cycling

Tuesday

With Lucy out and about, I jumped on the bicycle and headed in to college. I got all of my lessons planned for next week AND most of my lessons planned for the following week! I cycled home after a productive few hours. 

Tonight's Karate session was rather challenging! I was partnered with young men who were either brown belts working towards their black belts or had achieved a dan grade already. Quite rightly, they like to go fast and hard in the dojo. By the end of it I had suffered my fingers being wrenched back, a low kick to the knee, and a spectacular elbow to my attacking kick which created an instant bruise and swelling on my foot. Like there was an egg growing out of it.

I got home to eat chicken and rice and drink water.

No alcohol, no junkfood, Karate

Wednesday

When I got up for a wee at 3am, as us old men do, I realised that it was far too painful to stand on my injured foot. I had to do a wee standing on one leg. Like I'm in Jethro Tull. Playing my flute.

In the monring, I swallowed painkillers, hobbled into the shower, and then packed a book ready for several hours of waiting in A&E. Before I left, I decided to speak with NHS 111 to see if I could get an appointment in an Urgent Treatment Centre. Happily, the chap on the other end of the line assured me that the foot wasn't broken. I could walk more than four steps and the painkillers were taking effect - thus, not broken! Fantastic! I felt like I had been given my Wednesday back.

So: a morning of marking and ironing, and then Jonnie came round in the afternoon armed with his chainsaw. He made quick work of what remained of the tree, leaving a bit of a stump for me to get out with the axe. After Jonnie had left, I started in on the stump with Roger's axe. I realised that it was going to be an enormous job!

After two hours of swinging and hacking, my elbows were aching, my back was sore and my left hand was stiff and throbbing. I felt like an old man in a Radox advert...

In the evening, I made dinner for the family while enjoying a few ales.

Booze, no junkfood, no exercise

Thursday

More hacking at the stump with the axe, more marking, more ironing and more beer!

Booze, no junkfood, no exercise

Friday

Again, the day was centred around marking and attacking the tree stump and roots. 

The evening, however, was all about Halloween! I love to dress up a bit and dish out sweets to the local kids. There were loads this year too! Word must get around that Lucy and I like the Trick or Treaters and always have some sweets ready!

I also drank some beers and watched some great (and not so great) music on BBC Four!

Booze, no junkfood, no exercise.

Saturday

I woke up with a plan: I was never going to get all of the tree stump and roots out of the ground. It was a massive job and my body was taking a pounding. So I was going to concrete the hole instead! Lucy and I dashed off to B&Q to get the necessary stuff and then I set about hacking the stump to bits as much as I could in the time I had left before I had to start mixing the concrete. 

I managed to hack it down to about 12cm below the surface. After this, I built the area back up with soil until it was a reasonably compacted flat space 7cm deep. I then filled this with wet concrete and did my best to level it off. I used a flat plank of wood which I screwed a handle onto. It seemed to work. After this, I covered it with plastic sheets, cleaned my tools and went along to the dojo.

Today, at my Dickens Heath dojo, it was our Halloween party! Sensei Gary was in charge of the party with all the young people, and I was happy to teach kata to those who were there to train. It was a great success with fancy dress, sweets, stickers and lots of Karate too!

Back at home, Mouse had invited the Rangers in the their fancy dress outfits over to our house to drink vodka and eat loads of sugar. Dodgy Debbie came over too. I made sure my sensible head was screwed on, had a couple of drinks, watched Strictly, and went to bed at 10!

Beers, no junkfood, Karate

Sunday

Up at 7 to meet with the boys at 9. Unfortunately, Roger couldn't join us today. Mark, Jonnie, James and I headed off on our Purity Temple route. The pace was relaxed but I was struggling at the back due to the wet roads. It's been a long time since I was riding on a wet surface and I was finding it challenging to commit to descents and corners. Another issue I was having was with my various aches and pains from the hours spent swinging the axe this week. My back was very sore and it did cross my mind that it would be more beneficial to my health and wellbeing to head home and spend the day lying down in the warm.

Nah, forget that! So I rode up hills with my back aching and I was pleased to find that, by the time I rolled into Wilmcote, I was feeling much better. 

The cake was indeed fantastic. I had two slices of homemade carrot cake. Fantastic. I wished I could have taken some home in my pocket! I forgot to ask Jane to give some to Lucy for me for later.

The lads were kind enough to take a direct route home: I wanted to attend a two-hour Karate training session later, and needed to be home for a spot of lunch and a shower.

Mark and I set the pace a bit too high on the way home and had to relax the pace a little so that we could all ride together. James, Mark and I contested the sprint to Lamppost 13 and it was good fun.

Later, at the dojo: I had now attended two sessions led by Sensei John Johnston 8th dan, this being the second. This session was inspiring. I like the way Sensei makes me think about my karate, particularly kata, in a new way. We started with pad work. Sensei Johnston made it clear that he doesn't see the point in stretching! I must admit, almost everything I've read about physical exercise indicates that stretching is important at the end of a session, not the start.

After pads, the bulk of the session was partner work. Using our kihon basic techniques in potentially realistic situations. I was surprised how many of them work at close quarters. I was working with a fellow black belt but he was bigger and stronger than me. I ended up taking some knocks. Plus Sensei Johnston enjoyed using me to demonstrate certain techniques, including kneeling on my head!

This is me in conversation with Sensei John Johnston. (I'm the one with the bald head.)

My favourite part of the 2 hours was when we dedicated 20 minutes to working through Tekki Shodan focusing on fighting applications. It was both an eye-opener and plain common sense! Sensei demonstrated a corkscrew punch on my face which left me with a bit of a headache, but also with a lesson I won't forget!

After photos, Sensei Gary went off to the Tudor Grange dojo and I sneaked off home to put my feet up and eat Toblerone! I drank pop instead of beer tonight.

No alcohol, junkfood, 37 miles of Cycling and 2 hours of Karate

In summary, another disastrous week as far as weight loss training is concerned: I only exercised for 4 of the 7 days, and I was only sober for 3...

Fat Loss Training - Week Ten

Monday

I woke up with a very sore lower back. It was an effort to swing my legs out of bed. I don't know what caused it, I don't remember any jarring or pains in my training last week. 

Cycling was out of the question, so Lucy drove me in to work and back. 

At home, I felt sorry for myself and drank beer.

Beers, no junkfood, no exercise.

Tuesday

I felt better today (maybe a bit of a headache!) so I rode carefully in to work on my new bike. It's very comfortable and noticeably faster than Martha's bike. I cycled home and got ready to go to the dojo. The instructors were having their photos taken today! I don't mind having my photo taken, but the fact that I had to hold 'Karate' stances and look serious pushed me way out of my comfort zone! I was very glad when it was over.

Sensei Gary was not well so I took over the advanced session after the photos were done.

No alcohol, no junkfood, Karate

Wednesday 

I cycled in to work. In the college gym, I ended up working out on my own because James had grandad duties. I couldn't find the strength or energy to match last week's efforts and failed on the bench press. I was 5kg short of my personal record.

I cycled home and made dinner for the family.

No booze, no junkfood, failed workout

Thursday

My back is hurting.

I cycled in to work. I was observed today as part of the college's quality procedures. It was an okay lesson. I cycled home but my back was too sore to contemplate lifting weights.

I got a bit tipsy instead! Cheers!

Booze, no junkfood, no exercise.

Friday

After work, I went along to the Friday Karate session. And then drank more beer.

Booze, no junkfood, Karate

Saturday

Today, I did some tree surgery. Actually, I was cutting the tree down. This involved lots of help from Martha and Lucy, and the use of my new reciprocating saw. When Luke saw what we were doing, he volunteered to launch himself off the top of the ladder and into the tree to cut off the topmost branches. The man has nerves of steel! Then began the long process of cutting up all the wood...

Martha and I just before the 'tree surgery' begins!

This afternoon, I took my first Karate session at our new dojo in Dickens Heath. The dojo itself is ideal - lots of room to do our stuff! We will miss the mirrors, however.

I had six students today: two who wanted to train hard and four who were there to let loose and have some fun! It was a difficult lesson to manage but I think everyone got something out of it. Phew!

Home for beers and Strictly Come Dancing!

Booze, no junkfood, Karate

Sunday

With James unavailable, I met up with Jonnie, Mark and Roger and the four of us cycled off into the lanes. It was a dry day, but rather chilly. We all had our tights on, no bare legs today!

I decided to use our 40 mile Luddington route to take advantage of a reasonably strong wind from the west. We set off well, with Roger looking stronger than he has for a long while. By the time we reached Wilmcote, after 25 miles, we had an average speed of 14.1mph! Rather respectable!

Jane had done it again - some of the most wonderful cake I've ever had, paired with quite possibly the greatest cup of coffee known to man. I don't know how she does it.

Back on the road, Mark set a good steady pace which meant that, although the speed was dropping, we managed to keep it above 13mph. When I took over I tried hard to keep the balance between everyone being comfortable, and still pushing for 13+mph.

Mark and I romped up the hill for the sprint to Lamppost 13 and then, when we got back to Jonnie's I was pleased to find that we had kept the speed above 13mph. We had completed almost 40 miles at 13.2mph.

In the evening, I picked up Lily and Mouse and made them some dinner before they went off with their sisters to the cinema. Lucy and I watched Strictly and had a few drinks!

Booze, junkfood, cycling

In summary, an awful week for training. Far too many beers, and a bad back.

Fat Loss Training - Week 9

Monday

No, I didn't reach my weight loss target last week. It was the first week when I didn't, so I can't get too despondent. What I must do is increase my efforts!

Today, I cycled in to work, taught English and maths between 9 and 4:15, and then cycled home the long way. The long route took me over 15 miles at just under 15mph.

At home, I cooked dinner for the family with the help of some real ale!

Beers, no junkfood, cycling

Tuesday

I cycled in to work, I cycled home from work. In the Dojo tonight, I was in charge of the higher grades advanced session. We worked on traditional blocks and counters against punches. The kind of stuff I was doing with Sensei Paul Hexley in about 2003! I enjoyed it, I hope the young people did too.

At home, I scoffed loads of chicken and pasta and drank water.

No alcohol, no junkfood, Karate

Wednesday

I cycled in to work. After lessons, I went along to the college gym with James. 

He had very kindly brought along a late birthday present for me - an extremely useful Endura cycling rain jacket. The kind that folds away into a tiny bag. Thanks James!

We completed our hour of training and, with James offering much needed moral support, I managed to equal my all-time record for bench press.

I cycled home to make dinner and to drink water.

No alcohol, no junkfood, weight training

Thursday

I cycled in to college and back. After work, I did an hour's weight training at home involving dead lifts and shrugs. 

I drank water.

No alcohol, no junkfood, weight training

Friday

I cycled in to work and back. 

I was in charge at the dojo tonight. I did my usual Kihon, Kata and Kumite lesson and ended with a line-up. It became obvious that many of our students lack the necessary Karate spirit and aggression to take them through drills like this. That's not their fault, it's something we need to work on and encourage.

I had to collect Mouse form the station so I stayed sober.

No alcohol, no junkfood, Karate

Saturday

After looking at the very soggy weather forecast for Sunday, the lads and I agreed to ride on Saturday morning instead. Jonnie was away, but Roger, James, Mark and I headed off from my house and made our way out to Hay Wood along our Honiley Variation Route. Roger said he was feeling better than he had been last week, which is encouraging, so I tried to maintain the average above 13mph without putting him under too much pressure. He hasn't ridden this regularly for a long time.

We kept the pace chatty, with two men on the front and the other two on their wheels. It worked and we rolled along nicely. At Featherbed, I got on the front and brought the speed up to 19mph and held it there. Not too fast to put anyone under pressure, but fast enough to test the legs.

At Wilmcote the cake was fantastic and the coffee was awful. After a nice chat with Jane, we headed back out and, after checking that Roger's legs were okay, I suggested we keep the average at 13mph or above. I'm very pleased to report that we rode as a team and, even when we extended the ride a little bit to include Pig Trot, we found it easy to achieve our 13mph target. 

Mark and I contested the sprint and had great fun racing each other to Lamppost 13.

The lads came back for coffee and to watch some vintage F1 on tele!

Lucy was out and about with the car so I cycled to the dojo. Today was the last lesson at Shirley Village Hotel before we move over to Dickens Heath Village Hall. I did an all-request lesson - working on whatever the young people wanted. To my surprise they asked to do kata, and then to finish the lesson with a kumite competition. We had a lot of fun in our punches only competition at the end and everyone went home happy. I sincerely hope I will see them again at the new dojo.

When I got home, Lucy and I had a coffee with our friends Dodgy and Sue before driving off to Halfords to collect my new bicycle. It's only a cheap aluminium hybrid for the commute, but it has hydraulic discs, 1.95" tyres and Shimano 2x9. It will be ideal for the winter. I collected it in the box because Halfords charge extra to build it for you!

In the evening, I did some marking, drank a few ales, and watched Strictly with the family.

Beers, junkfood, cycling, Karate

Sunday

I woke up with a bit of a sore head!

Today, I did some ironing and then set about building my new bike. It didn't take that long to put it together. The time consuming part was dismantling the mountain bike and hiding all the bits I wanted to keep around the garage so my wife wouldn't bin them.

I went along to the dojo this evening. I met Sensei Gary in the car park and he was obviously not very well. I took the lesson so that he could go home to recover. 

Back home for homemade curry and beer!

Beers, no junkfood, Karate

In summary, I exercised every day, I had four sober days, and only ate unhealthy food on Saturday. Not too bad!

Fat Loss Training - Week Eight

Monday

It's very hard to believe, but after all that partying, eating and drinking last week, I've hit my weight loss target for the seventh consecutive week. I can't explain it.

Today, I rode in to work on the road bike. After lessons, I rode the long way home which is a 15 mile route through some lovely country lanes. It was a gloriously sunny day and I was running with sweat when I got home. After a shower, I made dinner for the family, and drank coffee instead of beer!

No alcohol, no junkfood, cycling.

Tuesday

I cycled in to work. After a quiet day at work, I cycled home and got ready for Karate.

Martha and I got to the dojo halfway through the main lesson. We actually got to train for a bit before we were each asked to take charge of a group. We also got to meet a new black belt named Paul. He briefly told me his story - He is an "ungraded" black belt. He was presented with his black belt buy an unknown Japanese sensei who was watching his demonstration at an exhibition. He is now returning to Karate after a 20 year break. He told me that he was once assessed to be the equivalent of 6th dan, even though he has never graded. He admitted that he was not ready to come along to the advanced session tonight, but I look forward to him training with us (other senior grades) soon.

In the advanced hour, after I had put the class through a fast-paced and demanding warm up, Sensei Gary took over and had us sparring straight away. I was the oldest there and quickly became acutely aware of it. I was getting tagged just as much as I was scoring and I was having difficulty getting my breathing under control. After this, with the sweat already running down my back, we were asked to perform the five Heian Kata fast and strong. Sensei explained that he was looking for the right attitude. We all went for it 100%! I love this type of training, it's the only way to improve.

After this, I was very relieved when Sensei asked me to be a judge for the kumite bouts instead of taking part...

I will continue to work on my fitness! 

Back at home, I had dinner with Martha and we watched a great episode of the Simpsons. I drank water!

No alcohol, no junkfood, Karate

Wednesday

Teacher Training Day. Lucy and I jumped in the car and headed off to the Longbridge campus. The training was okay. However, I managed to get a bad case of the giggles with the chap sitting next to me and we were in a bad way! We were sitting right at the front and there was no hiding it from the lady delivering the session. I had tears of laughter on my cheeks while trying to look composed and interested. I actually hurt my throat trying not to laugh!

Back at home, I made a chicken and mushroom curry for the family and let it simmer while I pushed weights around for an hour. I drank milk instead of beer tonight!

No alcohol, no junkfood, weight training

Thursday

We used the car for work. 

Back at home, I did an hour of weight training. 

Then I drank water.

No alcohol, no junkfood, weight training

Friday

I cycled in to work and back. 

I went along to the dojo tonight. I had the honour of teaching the class while Sensei concentrated his attention on one of our students who had entered a national Karate championship, due to take place this weekend!

Back at home, I decided I had earned a few ales.

Beers, no junkfood, Karate

Saturday

Eggs and bacon. Ironing, marking, putting stuff on eBay.

This afternoon's Karate session was great fun. Sensei Gary joined us at the start so he could grade three of my orange belts. I'm pleased to report that they all passed. For the rest of the lesson we concentrated on kicks and how to defend against them. There was the usual silly behaviour which I dealt with by making people swap training partners. Suddenly. with unfamiliar students opposite them, everyone became a lot more serious! 

Back at home, Lucy, James and I headed out to Wilmcote for the latest village quiz. We teamed up with Stuart and Marylin and I'm pleased to report that we came 4th. I drank three ales and ate fish and chips!

Booze, no junkfood, Karate.

Sunday

There were five of us in the lanes today. It's always great to have Roger back and riding with us. He seemed a lot more comfortable on the bicycle today, and we set off in good spirits. It was a foggy day and with a couple of the lads only having Fisher-Price lights, I made sure I stayed at the back so that drivers could see my powerful Cateye rear light flashing away. It was a chilly start, I reckon it was a bit colder than the Met Office had predicted. The trouble was, with keeping the speed low so that everyone was comfortable, it didn't give us chance to burn some calories and warm up!

We trundled along our Petticoat Route and the fog was gradually blown away. When we reached the steep climb up to Wilmcote, I allowed myself to come off the back and scramble up the hill. It was good to test the legs.

After fantastic cake and acceptable coffee, we headed back. Rog decided his legs were okay, so we extended the route to take in the climb up to Purity brewery. We took it easy, riding at a very sociable pace, until we got to the sprint. James, Mark and I had great fun racing each other up to lamppost 13 on Jonnie's road.

Back home, I had lunch, did some ironing (while watching the women's cricket world cup), did an hour of marking, and then went off to Karate. Tonight's Karate session was a mock grading for our highest grade brown belts who are preparing to grade to black belt. Sensei Gary took charge of this while I ran a lesson in the other half of the dojo. The students in my group were all enthusiastic young people who were an absolute joy to teach. We did some basics, learned some more new kata, and then ended with frantic pad work.

Back at home, it was definitely beer o'clock!

Beers, junkfood, Cycling and Karate

In summary, it was not a bad week: Four sober days, exercise every day, and only a bit of unhealthy eating on Sunday. Will I hit my weight loss goal again?

Fat Loss Training - Week 7

Monday

Hard to believe, but after all last week's debauchery I have continued to lose weight and have now hit my weight loss target six weeks in a row!

Anyway, it's my birthday. I cycle in to work, have a nice day at college, and then cycle home. Today, I have a rest day for the first time since August. When I get home, I don't pick up the weights! Instead, I crack a beer, have dinner with family, open loads of presents, and eat cake!

Beer, junkfood, no exercise 

Tuesday

I cycled in to work, did some work stuff, and then cycled home. At the dojo, I was put in charge of the beginners and white belts. It's an almost impossible task to keep them all on task and paying attention at the same time. Give me a group of brown belts any day!

In the advanced session, we did some sparring. I managed to go toe to toe with the other black belt and was pleased to keep up with him despite his being several decades younger! I managed to tag him a few times and was definitely ahead on points. However, when Sensei came over to watch, my opponent bashed me with a spectacular spinning backfist! Oh well, I must keep training harder!

Back home for a huge bowl of beef chilli and no booze.

No alcohol, no junkfood, Karate

Wednesday

In the car today. Lots to do at work. Happily my GCSE lessons are now becoming a lot more fun. The kids are getting to know each other, and getting to know me too. We got loads of work done and had a bit of a laugh.

Off to the gym with James after lessons. I wasn't feeling particularly strong during the first six exercises, but by the time I got to the bench press I was aware that I had a bit more energy left. I felt fresh and ready. James and I built the weights up with each set, putting on 5kg each time.

Eventually, with James calling out each rep, I manged to beat my all-time personal record for the bench press, just two days after I turned 51. I went home feeling a bit shocked and rather smug!

After college, Lucy and I popped into Halford's so I could sit on some commuting bikes. The 16" seemed perfect, but so did the 18" frame!

At home, Mouse and Hydro had cooked a fabulous curry, and also a potato curry. Unfortunately, there wasn't much left. I went to bed hungry.

No alcohol, no junkfood, weight training

Thursday

In the car today because we did a big shop after work. Back at home, I did an hour of weight training and then had some beers with dinner. Cheers!

Booze, no junkfood, weight training

Friday

Not a good day for my training plan! Lucy and I used the car for work. After work, we joined Jonnie, Sally and Harry for drinks and then dinner at the local curry house. I even had poppadoms at the start and ice cream at the end!

Then Lucy and I wobbled home for even more drinks...

Booze, junkfood, no exercise

Saturday

I woke up with a bit of a headache. After breakfast, and a trip to the local Post Office, I settled in the man cave to begin marking diagnostic assessments in English and mathematics. It was a long process...

In the afternoon, I was very glad to have a break and get ready for Karate. I didn't have the car so I cycled up to the dojo. Today's session was a difficult one, having students from white belt to brown belt, but we managed to fit in kihon, kata and kumite with two helpings of pad work to keep everyone engaged.

However, one of my purple belts was struggling during kata and I was finding it hard to motivate him. After the lesson, he asked me how kata was meant to make someone a better fighter (he is mainly interested in kumite competition). I explained that kata strengthens the body and focuses the mind. I also explained that it was a way of training alone when there is no partner to spar with. I asked him to always do his best in kata and to apply himself fully - in that way he will take much more from the forms and techniques each kata contains. I hope to see a change in his attitude to kata over the coming weeks and months.

Anyway, back home for more marking. I managed to get more than halfway through the pile of marking before Lucy served dinner. I had marked all mathematics papers and all reading papers. Tomorrow I will have to tackle the writing papers and then finally the massive GCSE English papers! Can I get it done before Monday? Probably not.

After dinner, we had Dodgy Debbie round so we watched Black Sabbath's final concert and had a few (several) drinks. Debbie and I stayed up late to watch the Guns N Roses concert at the Ritz filmed for MTV in 1988. It was awesome, they were even better than I remembered, and I felt like I was 14 again!

Booze, no junkfood, Karate

Sunday

I woke up feeling awful.

After some toast and coffee, I was ready to try to ride my bike. However, I was quite prepared to make my excuses and turn around after a few miles. As it turned out, almost as soon as I'd covered a few miles with the lads I started to feel better. Exercise and banter with your mates: A fantastic medicine!

Jonnie suffered a puncture after about 6 miles. After this was sorted, we carried on at a relaxed pace with the sun in our eyes and the wind in our faces. After we had tackled the main road to Coughton, the wind was at our backs and we trundled along nicely.

Puncture repair in action

After a while we encountered a 10K running event on closed roads. We were allowed to ride on the road, which was very nice of the people running the thing. Unfortunately, most of the 'runners' were walking. And had those bloody earphones in, so couldn't hear Jonnies ding-a-ling as we approached. It took a while to get through them all!

We arrived at Wilmcote and were met with fantastic chocolate cake and above-average coffee. It was a lovely warm afternoon when we set off home via the Petticoat Route in reverse. On the mile long climb I offered my wheel to Jonnie and Mark but I was told to carry on. I then had great fun hanging on to the back of James' wheel as he whooshed up the hill. We made it to the top smiling and breathless.

We had a relaxed attitude to the rest of the ride and we were happy to watch our average speed dwindle down in favour of chats and banter. Today's sprint was won by Mark. He hung on to my wheel and then sprinted away at the end of the climb - just as a good fastman should. I couldn't close the gap in time.

Back at home: lunch, ironing, marking papers, beer and one of the best dinners Lucy has ever produced - some sort of creamy mushroom and chicken affair with crushed potatoes and lemon. Awesome.

Beers, cake, 40 miles of cycling

In summary, another awful week as far as fitness is concerned, but another great week to be with family and friends!

Fat Loss Training - Week Six

Monday

I cycled in to work (careful to leave my bicycle in the staffroom), did the work thing, and then cycled home the long way. My route took me along some of our usual lanes: School Road, then past the Boot, up to the Punchbowl etc. I kept the pressure on and got home in a respectable time.

However, as soon as I started cooking dinner, I found myself reaching for a beer!

Today, I was surprised to find that I had hit my weekly weight loss target yet again. I just have to keep doing what I'm doing and I will fit into my suit before Christmas.

Beer, no junkfood, 15 miles of cycling.

Tuesday

I cycled into work, tried to explain BIDMAS and then similes, and then called it a day.

On the way home, I stopped to see Pete at Scott's Cycles. I asked him if it was possible to single-speed my mountain bike. He peered at my road bike for a bit until I explained that I didn't have my MTB with me. He explained, with the help of two manuals and someone else's bicycle, that he couldn't single-speed a 2010 mountain bike. It took him about 12 minutes. The man is an encyclopedia of cycling and it's always fascinating to be talked at by him!

I cycled home and got ready for Karate.

Martha and I got to the dojo halfway through the all-comers lesson. I was asked to help the purple, green and yellow belts with their new kata. We worked at break-neck speed, had a bit of a giggle and we had almost got to the end of their kata when we ran out of time... For the advanced session, Sensei Gary started us off with a sweaty kumite exercise before slowing things down for kata. I took over then: I finished off the kata and then moved on to some traditional one-step sparring techniques that we don't teach at Ruach very often. 

Back home for a late dinner and then bed.

No alcohol, no junkfood, Karate

Wednesday

I cycled in to work. Teaching GCSEs is getting easier, but the lessons are still very solemn. I hope the students start talking to each other soon! After lessons, I met James in the gym for our weekly workout. James helped me equal my all-time bench press record. It felt great! Then I cycled home.

I made dinner and didn't drink beer!

No alcohol, no junkfood, weight training

Thursday

My old mountain bike from 2010 needs a new transmission. The chain is leaping about on the cassette, the front mech is seized and the whole thing is making some terrible noises. I decided against trying to replace it all myself, and decided to use Scott's Cycles instead.

I rode the mountain bike slowly and carefully in to work. After lessons, I dropped the bike round at the bike shop. I was promised a quote for the job tomorrow. I met Lucy in ALDI car park, we did a big shop, and then, back at home, I did an hour of weight training in my man cave.

After all this activity, I felt a bit couch time with a beer was necessary!

Beers, no junkfood, weight training

Friday

I cycled in to work, got lots of work done, and then cycled home the long way (15.1 miles).

We had a barbecue and a fire tonight and I was fully in party mode! I drank too much and stayed up later than usual! Cheers!

Alcohol, no junkfood, Cycling

Saturday

I woke up with a bit of a headache! After making breakfast for Lucy and myself, I set about replacing the logs I'd burnt in the fire pit last night. I stacked two big boxes in the garage to dry out.

Lucy was out and about in the car so I cycled to the dojo for the 3pm lesson. My students are very comfortable in the dojo, are all becoming friends, and seem to be enjoying themselves a little bit too much! I'm constantly reminding them about proper dojo etiquette and I'm struggling to get everyone's attention at the same time. However, it's great to see so many happy, smiling young people enjoying a martial art. I look forward to my Saturday afternoons.

I cycled home feeling much better than I had when I woke up this morning!

Tonight, Lucy and I headed out to dinner at The Railway in Dorridge. As always, we were well looked after, the food was great and the beer (Timothy Taylor's Landlord) was in great condition.

Booze, no junkfood, Karate

Sunday

Up for a bike ride with the boys. Jonnie was away, so we started from my house. The big news is that Roger joined us this morning. It's been a while since Roger rode out with us in the lanes. With health issues and grandfather duties, Roger has missed many Sunday mornings, so it was great to have him back!

We rode down to Wilmcote via Pig Trot Reverse. We kept the pace steady, and as the day and the muscles warmed up, we managed to keep an average of 14mph. There was coffee and a tremendous carrot cake waiting for us, along with a very warm welcome for Roger!

The ride back took a while which gave us plenty of time for chats and banter. Back at my place, we had a group photo and then drank coffee in the front room.

Boyzone on Bikes

In the evening, I had dinner with the family and helped myself to some beers!

Alcohol, cake, 32 miles of cycling

In summary, not a good week for my weight loss training, but a lovely weekend to be with friends and family.

Fat Loss Training - Week Five

Monday

I drank my pint of water before staggering out of bed.

I did the work thing.

After work, I hurled some weights around in the man cave for an hour and then cooked a marvellous beef chilli for the family. I scoffed two bowls.

Surprisingly, after last week's beer intake, I still managed to hit my weight loss goal for the fourth week in succession. Must keep it up!

No alcohol, no junkfood, weight training

Tuesday

I cycled in to work on the fast bike. After work, I took the long way home through the country lanes. I felt strong, was convinced I had a tailwind, and pressed hard on the pedals. I got home after 15 miles with an average over 15mph. I'll take that.

I did feel guilty for not going over to the dojo tonight, but I felt I needed the fresh air, and to see the sky for an hour.

In other news, I had a lovely text conversation with my original Karate instructor, Sensei Paul Hexley, who was awarded his Yondan (4th Dan) grade today.

Back at home, Lucy made a fantastic dinner and I drank water.

No alcohol, no junkfood, cycling.

Wednesday

The BBC and the Met Office both agreed that there would be a 90% chance of heavy rain between 7 and 8 which is when I cycle to work. So I left the Lycra at home, put my shirt and trousers on, and got in the car with Lucy. And it didn't rain.

My second day of teaching GCSE. English in the morning was still a monumental struggle with learners refusing to read out loud and the whole class looking like they were being punished. I resisted the urge to jump off a cliff and struggled through to the end. Maths was a bit better with at least a few smiles and the beginnings of banter. Maybe it will get more fun as the weeks continue. The good thing is that the behaviour was exemplary and everyone did their best with the written work.

After lessons, James and I dashed to the gym. There were 5 of us in their today but, despite some waiting around for equipment, we managed to get the workout done in just under an hour. I'm very pleased to report that tonight I equalled my all-time best lift for bench press - and I'm 51 this month!

After this, it was back in work mode as Lucy and I struggled under the mountain of marking, spreadsheets, emails and reports.

When we eventually got home, it was definitely beer o'clock!

3 beers, no junkfood, weight training

Thursday

In the car again today because I had to take some parcels to the Post Office after work. I got loads done at college, but nowhere near enough! After work, I drove home and got stuck into some weight training straight away. I did a solid lift and after an hour I was aching all over, but in a good way.

Instead of having plenty of water and protein to fuel my muscles, I drank three ales...

I made chicken and mushroom stir fry for myself and Lucy.

3 beers, no junkfood, weight training

Friday

I cycled in on the road bike. 

I got loads of planning done, marked work, and attended two meetings. After all that fun, I went out to the bike shed to discover a front tyre puncture. Zed from security happened to be there at the time and he explained that there is someone puncturing tyres in the bike rack this week. He suggested keeping my bicycle in the staff room until further notice. 

I put a new tube in. It only took me about 5 minutes while talking about cricket with Zed. Then I raced home to get ready for karate.

I was the instructor in charge tonight. There were over twenty students, nearly all of whom had successfully graded last weekend and were now eager to learn their new kata. I also had two white belts and two beginners in track suits. I had two brown belts, one of whom was ready to learn her new kata! I was a bit stuck. How could I teach 6 different kata in one lesson and keep everyone involved? There obvious answer was that I couldn't! So I did a high-energy training session with millions of kicks, punches and plenty of pad work. We even did two line-ups at the end where I tried to convince young people that it was okay to punch me in the stomach. One youngster even asked me "Hit you as hard as I can?" 

Hopefully, everyone went home happy and a bit sweaty. I know I did.

I shocked my liver by not drinking beer!

No alcohol, no junkfood, Karate

Saturday

In the morning, Lucy and I walked the dog around Earlswood lakes. We did the whole place and back again - it was 10,500 steps. After lunch, I went to the Karate dojo and blasted my students through kihon, kata and kumite. I was disappointed by the silly behaviour from some of my students, but maybe I am expecting too much from them? They are children, after all, and they won’t necessarily have the same reverence for the art as I do. They are having fun with their friends in the dojo - what a great start in life!

After that, I did a load of ironing before taking Mouse to her friend's house. After Strictly Come Dancing, I was summoned to pick her up again! I ended my evening with a large Scotch and some video gaming until midnight!

Alcohol, no junkfood, 10,000 steps, Karate

Sunday

I bounced out of bed ready for a bike ride with chaps. We met up at Jonnie's place and then headed out on our Luddington ride. It was a little chilly and I was wearing three layers and my Autumn gloves. I still had bare knees though. Jonnie surprised me by wearing his tights!

Jonnie also surprised me by being a lot stronger than he had been for weeks, maybe months. Mark was also full of beans and did a lot of work on the front (and off the front!) He is still struggling to find a pace that we are all comfortable at, but that will come with experience (and I know I don't always get it right!)

There was a fantastic chocolate cake waiting for us at Wilmcote. After chats with Jane, we climbed back on the bikes, kept the pace high, the chaps let me win the sprint, and we were all back with a very healthy average of 14.6mph over 42 miles.

Back at home, I enjoyed lunch, a coffee, and some dark chocolate (it's amazing what you can find in the man-cave) and then got on with another load of ironing. After that, I did two hours of marking until I decided it was beer o'clock!

Beers, junkfood, cycling

In summary, four boozy nights were offset by exercising everyday and only allowing myself to indulge in junkfood on Sunday. Not bad, but still need to keep an eye on the drinking...

Fat Loss Training - Week 4

Monday

Cycled to work.

Did work stuff.

Cycled home. In the man cave I did an hour of heavy weight training during which I hurt my left arm. I've looked it up on the interwebs and it appears that the muscle I've strained is called brachioradialis. But I'm probably wrong. Anyway, it hurts. I managed to finish my exercises and even improved slightly from last week.

I jumped on the scales today and was pleased to find that I had hit my weekly weight loss goal again. I just have to keep this going for another 14 weeks!

It was my turn to cook dinner for the family and I enjoyed some beers while cooking and eating.

3 beers, no junkfood, weight training

Tuesday

I just have too much to do at work. I've teaching from 9 until 4:15 and I still have loads of marking to do including other teachers' marking (don't ask.) Plus, I'm getting ready to teach my first ever GCSE lessons tomorrow. To this end, I got in the car with Lucy with the idea that we stay as late as possible to get as much done as we can.

By the time the college was closing, I had my worksheets ready for the morning but hadn't started marking yet. The marking went in my bag to take home...

At home, Lucy and the girls went out to dinner and I went out to do 15 miles on the bike. Back at home, I had my dinner while swotting up on my GCSE maths and doing some more marking. I called it a day at 9:40pm and wrote this blog entry instead.

no alcohol, no junkfood, 15 miles of cycling.

Wednesday

Alarm. Water. Brekkie. Cycled to work.

Today was my first GCSE lessons (English and then maths). It was also the first time in a loooooong time using someone else's lessons plans and schemes of work. It didn't suit me. We covered most of the content, but I was so focused on lesson structure and delivering the aims and objectives that I struggled to make the lesson engaging. I was a rather boring teacher. Happily, the students were awesome and seemed to put up with me. At least they came back after lunch!

I cycled the long way home and covered 15 miles in just over an hour.

At home, I thought I deserved a beer, but then realised that I had to pick up Martha from a restaurant later in the evening. So I drank water and made chicken and mushroom tagliatelle for the family. 

I collected Martha from her night out and then watched England lose a rain-soaked T20 against South Africa. In Wales. Why play cricket in Wales in September?

No alcohol, no junkfood, 15 miles of cycling

Thursday

I woke up at 5:33am for no reason. I measured my resting heart rate: it was exactly 50bpm. According to the app I'm using, that's 'normal'. I remember, about 14 years ago when I was still mountain biking, my resting heart rate was graded as 'Olympian'.

Normal

I drank my pint of water, had brekkie, and then set up my weights for a session when I get home tonight. My left arm is still sore but I'm going to strap it and see if it holds. I used the car for work today.

After work, I did my usual heavy (for me) weights session and the arm held. I had covered it in Deep Heat and strapped it and it seemed to do the trick. I even managed to lift a little more than I had on Monday. After this, I sipped beer while waiting for dinner.

3 beers, no junkfood, one hour of weight training

Friday

Alarm, water, breakfast, bicycle.

It was a bit chilly this morning so I opted for full finger gloves on the bike. It made me a bit sad to think that the next time I'll feel warm on the bicycle will be in April. Probably. I wish global warming would hurry up.

Work. Was. Insane.

A never-ending avalanche of spreadsheets, emails and stressed staff. Communication is terrible, teachers close to tears, teachers in tears. I even got told off today!

The only way I can get through it with my sanity intact (sort of) is to keep in mind two things:

• To do the best I can in the time I have available.
• To prioritise the students. 

I was glad to get on the bicycle and hurt my legs racing home. I jumped in the shower and then headed to the dojo. Tonight was a grading overseen by Sensei Gary Beggan. Some of our wonderful young people (and not so young!) were grading for their next belt. It was an honour to be part of it. To see everyone striving to do their best and enjoying themselves put the rest of the day in perspective. A wonderful hour and a wonderful experience to be involved in.

It goes without saying that beers were involved with my dinner tonight!

3 beers, no junkfood, Karate

Saturday

After my pint of water, I got up early and drank coffee. Just me and the morning.

A little later, I made breakfast for myself and Lucy. We had bacon and eggs with tomatoes grown in her greenhouse.

After breakfast, we drove out to Tyseley Locomotive Works to enjoy a tour by Vintage Trains. It was a slow, relaxed, informative tour of the original sheds and engines by a team of dedicated and knowledgeable chaps. I enjoyed looking at all the wonderful engineering, and I got to take a few photos too.

Vintage

After the tour had ended, we headed home and I had some lunch before I went along to my Karate session at Shirley Village.

Today was the first grading after the summer. Sensei Gary was in charge and he had me leading the warm up at the start, and then handing out new belts at the end. I am very pleased and proud to report that all of my students passed with a distinction!

Back at home, Lucy and I had dinner and then watched the T20 Blast finals on TV. Obviously, a few drinks were involved! Cheers!

Alcohol, no junkfood, Karate

Sunday

With Mark away, and James otherwise engaged, I headed out into the lanes with Jonnie. The Karate gradings continued today and I was needed to help out at Kings Heath at 1pm. With this in mind, Jonnie and I couldn't do our usual full ride down to Wilmcote and back. Instead, we put together a route that went down the Petticoat Route and then cut across East to join one of our routes home. In total, we covered 27.7 miles and got home before the rain came! 

At the first grading, the atmosphere was electric! Students cheering each other on, working really hard and showing the very best karate spirit. As soon as I walked into the dojo I was struck by what looked like competition-standard team kata - by a group of white belts! Astounding!

While the grading itself was conducted by Sensei Gary, I was in charge of three little beginners aged 5, 4 and 2. I managed to hold their attention for about half an hour before we decided to sit down and watch the grading results and the new belts being handed out. (I believe sweets may have been distributed by myself and the 2 year old 🙂).

Back at home, I scoffed some lovely homemade fishcakes before spending 2 hours on spreadsheet and emails for work. After this, I was back in Karate mode, back in my karategi, and back in the car.

This time, I met up with Sensei Gary at Tudor Grange Leisure Centre for the final grading of the weekend.

Again, the standard was high, we had lots of success, and one of my Saturday students achieved a distinction!

Back at home, we had dinner and I drank a few ales. Cheers!

3 beers, no junkfood, Cycling, Karate

In summary, it was a successful week, but not great. I exercised everyday, successfully working around my arm injury, and didn't have any junkfood at all. However, I drank for 5 out of 7 days which is only going to hold me back on my weight-loss journey...