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Wednesday, August 29, 2018

How to Lose a Belly When You're 43 (part 39)

Monday
The familiar story: I woke up feeling rough after a night of debauchery. I have some comfort food. I spend the day on the couch. I drink a few beers to make myself feel better...

Tuesday
Weight: 10st 5lbs
Blood Pressure: 151/79
Resting Heart Rate: 59
So, here I go again. Determined to shed the belly fat. Determined to earn a black belt in Karate. If I don't do it in the next 12 months will I ever be able to do it?
I woke up with an aching back. I put it down to not doing much yesterday, I spent most of Monday lying down!
I started well by not having any booze or junkfood and by going along to tonight's Karate lesson.
My blood pressure is obviously a cause for concern but I reckon I'll have it under control within a matter of weeks.
Karate, no alcohol, no junkfood.

Wednesday
Weight: 10st 7lbs
Blood Pressure: 137/78
Resting Heart Rate: 62
I cycled in to work! Yep, we're back at work after a lovely summer break.
My back was sore again but eased off as the day went on.
In the evening, I did a weight lifting session but, as has become the norm, I failed on my barbell curls. My forearms feel useless, like they belong to someone else.
Weight training, no alcohol, no junkfood.

Thursday
Weight: 10st 6lbs
Blood Pressure: 151/70
Resting Heart Rate: 56
The back is bad. Really bad. There was a point when I was walking up the stairs this morning when I didn't think it was good idea to go into work. Strangely, when I was bent over the bike cycling down the A34, the back was fine! I spent the vast majority of the day sitting down which felt better. The back only hurt when I tried to stand up straight.
Obviously, I didn't do any exercise today.
No exercise, no junkfood, no alcohol.

Friday
Weight: 10st 6lbs
Blood Pressure: 139/74
Resting Heart Rate: 56
I cycled in to work and back. The back felt better. I went along to the Karate session and did some kata and fighting. My kata seemed good, my fighting could be better.
Back at home, I did enjoy 2 beers but I managed to resist any junkfood!
Karate, no junkfood, 2 beers

Saturday
Weight: 10st 5lbs
Blood Pressure: 141/77
Resting Heart Rate: 55
I bounced out of bed, had a healthy breakfast and met up with Jonnie and Nigel on the bikes.
Nigel hasn't done much riding this year but is signed up for the Tommy Godwin Challenge in September. This could be a recipe for disaster but Nigel is determined to get cycle-fit for the event. We set off intending to do a 30 mile there-and-back route. However, Nigel didn't seem to be having any issues keeping up so I led us out along part of our Purity Route and then joined up with the Coughton Route to take us into Wilmcote.
Nigel did really well and before we knew it, we were faced with the Billesley Wall - a very steep, short sharp shock of a climb that has a gradient of 28% in the middle! I shot up it but found it really brutal on the legs - when I looked down I noticed that I was still in the big ring! Nigel found it hard going but soon caught up with us as we approached the cake stop.
We had a very leisurely tea break with Jane and Eric. The cake was wonderful as usual and everyone was in good form.
Back in the lanes, Jonnie and I took turns on the front through Aston Cantlow. With about 10 miles to go, it was obvious that Nigel was having comfort issues. This will happen if you spend some time away from the bike. The parts of you that need to be tough get soft again, and then the saddle bites hard! He also told me about the pains in his knees. He faces a battle to get ready for the Tommy, but I know that he'll give it 100%.
We sprinted up Creynolds Lane in time for tea at Jonnie's place. I had to leave almost straight away to eat some protein (eggs and beans!) and then head off to dojo. It was great to ride with my two amigos once again!
This afternoon's Karate session was a memorable one: it was the last time that Sensei Jody would train with us for the foreseeable future. He and his family are moving abroad on Friday.
Sensei Gary asked Sensei Jody to take the session. After I'd taken the warm-up (which was rubbish because I hadn't planned anything) Jody ran us through basics followed by an intense fitness workout on the heavy bag. At one point, I was doing sit ups underneath the bag and hitting it every time I came up. Exhausting! It's probably the hardest I've ever had to work at Ruach!
It was a hell of a way to say goodbye.
Sensei Jody has changed things at the club. His passion and unique sense of humour have resulted in him making lots of good friends at Ruach. I know that many of us are in awe of his abilities and are always eager to train with him. I've learnt from him every single time I've been partnered with him. I've learnt hard lessons - such as when he refuses to move during ippon kumite because I'm not hitting him hard enough, and I've learnt valuable lessons - he taught me Enpi in those few minutes we have before the start of each session. He inspires confidence, discipline and respect in every lesson he attends. He'll be sorely missed by the club and especially by the lucky few of us that he took under his wing. We'll miss his enthusiasm and his insane grin which he occasionally flashed at the club, usually after he had just injured me! Whichever club he ends up at in Denmark will be very fortunate to have him.
At the end of the his last session, Sensei Jody presented me with something very precious. I'm not going to mention what it is at this stage, but I will hopefully be in a position to write about it this time next year...
Thank you, Sensei. Oss!

Sensei Jody, in medal-winning form.
I had a few beers in the evening.
Karate, junkfood, three beers


Sunday
Weight: 10st 6lbs
Blood Pressure: 150/81
Resting Heart Rate: 55
Today's Karate session was very tame compared with yesterday's. Sensei Ronnie had us doing pad work for two hours. He demonstrated each move carefully and made sure everyone was performing correctly. He spent a lot of time with us.
I didn't break a sweat but I think I learned a lot.
Hydro irritated me while I was trying to write this blog.

Hi all, if you wanted to know what Smallman smells like, it's farts. bahhhhhhhhh.

Thanks for that, Hydro.
We had a big dinner at home with plenty of beer and pudding!
Karate, junkfood, three beers.




Friday, August 24, 2018

Aberdovey 2018

Friday
The journey to Aberdovey started at 10:30am when Eric and Jane came to collect Martha and me after breakfast. I hung my bike on the back of Eric's Mondeo and we sped off up the M42.
By the time we got to Newtown on the River Severn, Martha, Jane and Eric were all hungry. They tucked in to a lunch at Morrisons while I sipped tea.
The view outside Jonnie's house for the holiday.






















I took over the driving and brought us in to Dovey at 4pm. We unloaded and then went round to see Uncle Jonnie and his family who had a house about 400 metres away from ours!
This year, 17 of us descended on Aberdovey in Wales. We had hired two large houses, brought 6 cars and 4 dogs! Wherever we went for the next 7 days, we were the biggest, noisiest family of the summer!

In the evening, we met up around at Sally and Jonnie's house and he fed us while we made merry. Back at our place, Jack and I stayed up far too long sipping beers and talking about karate!

Saturday
Getting out of bed was a struggle! The first ride of the holiday was a fairly flat leg-stretcher around the base of Bird Rock, up through Llanegryn and across the Bailey Bridge into Tywyn.
Severely hungover in Wales
I was feeling so rough that I could barely speak. Going through Llanegryn, I almost stopped because I felt so bad! I felt sorry for Jonnie - I wasn't much of a riding buddy today.
In the evening, everyone came over to our place (number 10) for dinner and to watch the golf. Very civilized.

Sunday
I woke up feeling much better!
Jonnie and I headed off to Happy Valley for some serious climbing! It was an overcast day but not cold. We warmed up the muscles on the gradual ascent to the highest point of the ride. Then came the seriously fast and steep descent down to the coast road! I found the rough road and the corners rather hard to deal with and made full use of my brakes. Jonnie waited patiently at the bottom.
Instead of using the busy coast road, we climbed back up to the top, Jonnie setting a new personal record on Strava as we did so! (The segment 'Happy Valley' is a category 4 climb) We were very pleased to make it to the top and we were rewarded with a smooth, fast descent through some beautiful country side. I got the bike up to 35 mph and thoroughly enjoyed myself.
By this time, the day was warming up nicely. We felt it was too early to go home so we cycled up to Tywyn for ice cream. (actually, Jonnie had two ice creams, he hurled his first one to the floor!)
Happy Valley profile.
The weather was warmer than it looked...
In the afternoon, Lucy and I walked on the beach with the dogs.
Aberdovey Beach.
Dog walking with Lucy
Afterwards, the family gathered at Number 10 to be fed by Uncle Jonnie (again!) before some Trivial Pursuit and a few beers.

Note my fantastic headgear - Mouse brought it back from Ecuador for me!
Monday
In the morning, Lucy and I took the girls around the markets in Tywyn before we did some more dog walking along the front.
Today, Jonnie and I cycled off to Talyllyn lake. It was quite lumpy and my legs were still suffering from Happy Valley (as well as last night's beers!) We made it around the lake on an off-road path. The surface was okay but the large number of farm gates we had to open and shut destroyed our average for the day. We stopped at a pub for a local ale and a bag of nuts. I was also glad of the opportunity to rest my lower back which had begun to ache a little after about ten miles.
It was shortly after this that I remembered I'd agreed to be home before 5pm. I wasn't going to make it! I alerted Jonnie to the situation and we put our heads down in to the wind and got the legs pumping! I didn't make it home by 5 but I wasn't too late. I'd managed to get some personal records along the way!


I'm late!
In the evening, six of us went out for a few beers followed by dinner. I had fish and chips which was smashing.

Tuesday
I woke up feeling good. Jonnie and I set off to do a 'make it up as you go along' type of route. We ended up at Llanegryn again and I suggested to Jonnie that he might make an attempt to ride up Nemesis.
There is a very steep and narrow lane in this tiny village where there is nothing but sheep and flies for over a mile.  It's a very challenging climb requiring a good level of fitness and the patience to keep your effort in check or you won't have enough energy to complete it. I failed on my first four attempts when I first discovered it (back when we had a caravan in Tywyn.) I couldn't find the name of the lane so I called it my Nemesis. It's over 500ft of climbing at 8% which makes it a cat 3 climb on Strava. I made a Strava segment of it.


My effort for 2018

Today, Jonnie agreed to have a stab at it. He put in a huge effort, out of the saddle, back in the saddle, gasping and throwing his bike around. His determination carried him through and he made it to the top! We enjoyed the views for a little while and then rolled back down to the bottom (I think I nearly wore through my brake pads!)
Jonnie victorious at the top of Nemesis.
We then took a familiar route past Bird Rock and through Tywyn.
This afternoon, the three families packed a picnic and headed off to the Blue Lake. This involved a half hour drive followed by a half hour walk up a very steep trail. We were a little bit confused about what to do next when we reached a natural plateau - the answer was to walk through a low tunnel! Once through the short tunnel, we found the Blue Lake! The few people there suddenly had their peace and quiet destroyed by lots of excited young people and 4 mad dogs! The kids and Uncle Jonnie went swimming but it was far too cold for me!
The Blue Lake

In the evening, Uncle Carl made four different types of curry and fed 17 people! It was a fantastic dinner with some top class reggae tunes to enjoy too. I headed home for an early night but Lucy and the ladies stayed up late singing and dancing to Abba!

Wednesday
A day of rest. Lucy and I headed into Machllynith to have a look at the local art gallery and some shops. I bought a Pavarotti CD and Lucy bought me some tomato sausage for the barbecue on Thursday night.
After that, we headed into Tywyn for lunch (and a local beer!)
Tonight, 10 of us went along for dinner at the very local pub - The Penhalig is about sixty seconds walk away from where we were staying! I had fish and chips again and it was marvellous. Everyone left happy.

Thursday
My favourite day of the holiday: we walked up Cadair Idris. This is a mountain which I've read people describe as Snowdon's twin or the second most popular mountain in Wales. I've walked up it twice and was eager to go again.
Not everyone was up for it, however. Today's climbers were: Uncle Jonnie, Martha, Harry, Jess, Max, Laura, Lily and Mabel (and me, obviously.)
The weather at the foot of the mountain was lovely. A warm summer day had everyone in T shirts. Back at the house, Jonnie had insisted that Martha and I took hoodies and waterproofs with us. We thought he must be mad but stuffed them into our backpacks anyway...


Warm weather and a glorious forest at the start of the walk.
We climbed steadily, enjoying the views and chatting. Martha complained about her fitness even though she was one of the fittest people on the mountain that day! After the first mile, our first mishap - Laura had turned her ankle which meant we took a rest to decide a course of action. She bravely decided to carry on and she was soon back to her smiling chatty self.


Auntie Laura, above the tree line.
After approximately 1.3 miles, we reached the lake. It was at this point, without the cover of the trees, that the wind started to pick up and then the rain started. Jonnie was right, and we were very grateful for our hoodies and waterproof jackets! 
A lot of the walk turned into a scramble with the use of hands being necessary to haul oneself upwards. Some members of the group were starting to tire - there were calls of, "Are we there yet?" and "How much further?" In total, we had to walk over 3 miles to get to the top. It was so cold by now that several of us had lost the feeling in our fingers! We eventually reached the trig point and, even though the views were shrouded in mist, we celebrated with loads of food and some beer and cider!
Some of the gang a few steps away from the summit - note the mist below them.
 There was some debate about the way down but we eventually decided on the route that Sally and I had sought out 4 years ago. It was nice to get steadily warmer as we got lower down the mountain. The first part of the descent was relatively simple but then it got really technical and steep. Unfortunately, Jonnie twisted his ankle and went down hard, opening a gash on his knee. Because he's so hard and didn't make a fuss, I didn't realise that he'd really damaged himself. (It wasn't until much later that I was sent a photograph of his bruised and swollen ankle and I saw how badly he'd injured himself.)
After tackling this very rocky section, the trail eventually got a little easier and we could pick up the pace. Max, Harry and I literally ran down some of the descent - I sometimes find it easier than going slowly and picking out every flat bit of ground. I'm pleased to report that we all got down reasonably unscathed apart from Jonnie and Laura's ankle injuries. It was nice and hot at the bottom and the warm weather added to our sense of achievement.
The steep and rocky descent where Jonnie had his accident.

The waterfalls near the bottom of the mountain.

Martha and Harry delighted with their achievement.

I made it!

To make things even better, the rest of the family met us at a very local pub (the same one from Monday!) and Jonnie and I each sank a couple of well-deserved pints.


Our route for 2018.

In the evening, we all went down to Aberdovey beach. Jonnie cooked dinner for about 20 people while I held plates and tried to look useful. The young people enjoyed themselves with lots of rugby, swimming and even some beer drinking challenges!
I went to bed early in readiness for the drive home.

Friday
After a walk down to the pier to say goodbye to the others, we clambered into the cars, the kids and dogs fell asleep, and we were home three hours later.

There's talk of going to Spain next year. I'm up for some sunshine and look forward to lounging around by the pool in the hot weather, but I know I'll miss my holidays in Wales. I'm a simple bloke and simple things make me happy - good beer, good food, good people and riding my bike. To experience these things in one of the most beautiful places I've ever been (if not THE most beautiful) is a treat I've looked forward to every year.
If only it didn't rain so much...





Monday, August 6, 2018

How to Lose a Belly When You're 43 (part 38)

Monday
Weight: 10st 3lbs
Blood Pressure: 144/89
Resting Heart Rate: 52
I woke up with a horrible headache after 5 hours sleep. I couldn't get back to sleep so I staggered downstairs in search of aspirin.
Last night's celebrations for Martha's birthday had left me feeling terrible. Also, my legs were aching from yesterday's squats and deadlifts followed by rock climbing.
A rest day was needed.
Apart from a visit to the post office and some shopping in Shirley, the only constructive things I did were hang the washing out and do some ironing. I ate what I wanted (birthday cake!) and had three beers in the evening.
Back in training tomorrow!
No exercise, junkood, alcohol

Tuesday
Weight: 10st 4lbs
Blood Pressure: 145/80
Resting Heart Rate:56
Lucy and Martha went off on a mini-holiday to visit Auntie Laura. Tilly was at work. I took the dogs for a long walk in the sunshine. We were out for almost 2 hours and it was lovely.
I had a big protein-packed lunch and then did some ironing. Sally came round for tea and a chin-wag and then I headed off to dojo.
I was shit tonight. Slow, hesitant and easily caught.
Jody thrashed me in the freestyle. I lined up for the bow at the end of the lesson full of self-loathing and rage, but then I stopped myself: "Learn from this," I thought.
Jody must have sensed my mood because after the lesson he explained why I lost the fight so badly. He gave me advice and suggested that I try it out on Friday. So I will.
I went home feeling a bit better (I blasted some Opeth on the car stereo.)
Healthy dinner, lots of water.
I stayed up until about midnight chatting online to Hydro and Mouse (who is in Ecuador!)
Karate, no junkfood, no alcohol.

Wednesday
Weight: 10st 3lbs
Blood Pressure: 147/79
Resting Heart Rate: 63
A busy day. After breakfast, I did the washing up, did a bit of shopping (for Brillo pads!) and then drove in to work to get something removed from my laptop (some virus scanner that slows my computer down 50%) Trouble is, it took two of our technicians two hours to finally figure out that they couldn't do anything about it. I'd expected to spend about 10 minutes at work, not two hours.
I rushed to the bank to put some money in and then raced home for a healthy lunch of tuna, green beans, tomatoes and noodles.
I slowed the pace down and took a long stroll around the park with the dogs. It was a beautiful warm day: t-shirt weather.
Back at home, I did some ironing and watered the garden.
Then it was time to lift some weights! I did my usual body weight exercises consisting of 100 triceps dips, 100 press ups and 100 leg raises. I did 5 sets of 5 squats, 5x5 deadlifts, 5x5 shrugs and 5x5 dumbbell side raises. Then 5x5 dumbbell curls which were a  bit of a problem with some pain in my forearms. However, the barbell curls were impossible: I couldn't even try to lift the bar without an intense pain in my arms. I'd done 50 minutes of resistance exercises, but just couldn't complete the hour.
Ten years ago, I was able to curl 5 sets of 5 reps at 41kg. Today, I couldn't do one curl at 32kg. What's happened to me!? Is this just getting old?
Frustrated, I did some research. The internet tells me that the problem must be that I'm not eating enough protein. Apparently, you need more protein than you'd think in order for muscles to get stronger and/or bigger. There are formulas based on your age and weight which tell you how much protein to eat each day. Great!
However, I visited 5 different fitness websites and got 5 different results:
89 grams of protein per day
102 grams of protein per day
115 grams of protein per day
140 grams of protein per day
182 grams of protein per day
I don't know which is correct, if any of them are. Oh well, I'll just try to increase my intake of chicken, nuts, milk, fish and eggs. Hopefully, if I keep to my training plan, I might get my curls back!
For dinner, I made chicken stir fry, and then Tilly and I watched Brooklyn 99 (very funny, highly recommended silliness!)
I drank over 2 litres of water today.
In the evening, I stayed up until 10:30 chatting to Hydro (happy birthday!) and Mouse online.
Weight training, no junkfood, no alcohol.

Thursday
Weight: 10st 3lbs
Blood Pressure: 133/84
Resting Heart Rate (two hours after 10K run):85
Up before 8am to put some washing on and then go for a 10K run. It was a warm start to the day and I got home 64 minutes later feeling very hot and sweaty.


After the 10K: Red-faced and sweaty. And hungry. And old.
I wolfed down peanut butter crumpets with half a pint of milk. PROTEIN!
After I hung the washing out, I took the dogs out to the park again. It was another lovely warm day and we all enjoyed the sunshine.


Monty the fatdog cooling off in the stream.
Freddie in the shade.

When I got home, I remembered that I hadn't taken my fitness measurements for the day. I was surprised to see that my heart rate was still elevated from the 10K run which ended 2 hours ago. Is that normal?
After a very healthy lunch, which was exactly the same as yesterday's, Tilly and I went over to Wilmcote to chat with Eric, set up his TV soundbar, and watch the cricket.
Back at home, I did some more eBay stuff before having a healthy dinner.
I watered the garden, fed a turtle, did the washing up.
I do feel a lot fitter than I have for a while but I'm really missing having a beer in this glorious weather we're having. Happily, I'm not missing sweet things.
In bed before midnight.
10K run, no junkfood, no alcohol.

Friday
Weight: 10st 3lbs
Blood Pressure: 132/85
Resting Heart Rate: 47
Jonnie accidentally phoned me at 6:50am which woke me up with a start! I treated myself to a fried breakfast including 3 eggs. PROTEIN!
I recorded my fitness measurements and was pleased to see that my heart rate is finally back where it usually is.
I took a stroll around the park with the dogs. We stayed out a bit longer than we ususally do and I parked myself on a bench by the lake. The weather was perfect - a very light breeze with warm t-shirt sunshine. I listened to the birds on the water and the breeze rustling the leaves in the trees. The peace was only disturbed when a wet Jack Russell terrier jumped up onto my lap and stood on my chest.
As soon as I got home, I was aware of a strange noise coming from the utility room. The washing machine was making a whirring noise but nothing was moving. As it turned out, the repair man found one of Tilly's make-up instruments (I don't even know the name of it, but it looks like a 4" spike) jammed into the drum. Seven minutes and £50 later, he was gone and the machine was working fine again.
I got on with some weight lifting. My lifts were EXACTLY the same as Wednesday's except that I tried dropping the barbell curls down to 31kg. However, the results were no different. I got though all the exercises apart from the curls - I just couldn't do one!
I ate a tin of tuna and thought about the muscle-wasting diseases I might have.
Lucy called me from Bristol on her way home from her holiday. She sounded very flustered and grumpy so I volunteered to cook tonight. Unfortunately, that meant missing out on Friday night dojo.
I cooked a huge chicken and mushroom curry which I enjoyed with two bottles of ale.
Bed at 10:30.
Weight training, no junkfood, 2 beers

Saturday
Weight: 10st 3lbs
Blood Pressure: 159/83
Resting Heart Rate: 56
By 9am, Jonnie and I were rolling out into the lanes determined to complete my new Coughton Route. We both remarked how hilly it is at the start with a lot of climbing to be done as the route took us towards Alvechurch and the surrounding countryside. Happily, we didn't take any wrong turns today and a lot of the route seemed more familiar now.
As we approached the cakestop, we realised that the route wasn't going to extend past the 50 mile mark. We added on a few extra miles before parking up for cake.
We drank tea with Eric and watched England win their test against India at Edgbaston. Fantastic stuff.
The way home was via our usual route. 
I was a little way off the front, descending gently down Forde Hall Lane towards the farm, when I disturbed a bird of prey which must have been feasting on something at the side of the narrow road. It swooshed up in front of me, thankfully heading in the same direction as the bike. I braked as hard as I could without locking up and then followed this huge bird, only inches away from my handlebars. It may have only been two or three seconds but the experience of cycling behind this magnificent animal seemed to last a lot longer. It was so close I could have lent over the handlebars to touch it as we both swept along the lane. What a unique experience!
Realising that we weren't going to reach 50 miles on our normal route, Jonnie quickly added a little detour around Cheswick Green to bring us up to our half century.
Back at base, Sally invited myself and Lucy back to the house for barbecue and beers. I rushed home to load the car for the carboot sale tomorrow, eat some food, and then pick Martha up from work. All of this activity unfortunately meant that there was no time for my favourite karate lesson of the week.
Needless to stay, the barbecue was great, the beers were good, there was chocolate ice cream, and I had too much of everything. I eventually put myself to bed at about 11pm with my alarm set for 5am...
50 miles of cycling, junkfood, 5 beers

Sunday
For some reason I woke up at 3:15am and couldn't get back to sleep. I dozed on and off and eventually slid out of bed at 5:10. Despite agreeing on a 6:30 start, Jane arrived with a crash at 6:05 and seemed eager to get going. I wasn't impressed.
I had some aspirin for my head and then forced myself out into the morning. 
It was a beautiful sunny day. I eventually cheered up and Jane and I enjoyed selling old bric-a-brac, DVDs, books, CDs and lots of other stuff such as a clock, some barstools and even a computer monitor. I got involved in lots of conversations with strangers and even chatted to a pair of ex-students from college.
At 12pm, I loaded up the car and headed home for lunch.
The hangover, lack of sleep and the heat had sapped all of my energy. I took Martha to dojo but couldn't face training myself. It looked like a great session with Sensei Ronnie instructing the higher grades in ju ippon kumite.
Sensei Gary summoned me to the leisure centre cafe to find out why I hadn't trained on Friday, Saturday or Sunday! With my banging head, red eyes and unshaven face, it seemed like an intervention! As if I wasn't feeling guilty enough already! Must do better.
In the evening, I walked the route to Jonnie's place and back - Lucy has lost her glasses and I was trying to find them on the road. After this, we settled down to a big dinner and a couple of beers. We ended the night by watching bats soaring overhead in the backgarden while listening to selected opera and classical music pieces.
No exercise, junkfood, recovery ales