How to Achieve a Black Belt in Your Forties (23 weeks to go)

Monday
One of my favourite days of the year: the annual Supported Learning trip to Drayton Manor! We take all of our students out of the classroom, let them eat and drink what they want, and let them loose in a theme park! The students relate to each other differently, they see a different side to us, and the emphasis is on fun! Of course, there are many benefits for a lot of our students - some of them don't get the opportunity to travel outside of Birmingham, some of them have rarely ever been on a day trip. It allows them to build new friendships and reinforce existing ones,. It also gives them a degree of responsibility as we trust them to behave appropriately and safely in a new environment.
Three of my own students handed their phones to me to keep for the whole of the trip. These are people I normally see bent over the little flickering screen every spare moment they get. On the bus on the way back, another student asked me if I was happy because everyone had got some fresh air and had been active! He knows me well!
Of course, in between roller coasters, dodgems and the Drunken Barrels, I also found time for chocolate, sweets and chips!
At home, I tried to undo some of the damage by cooking a healthy dinner and then lifting some weights.
Weight training, junkfood, no alcohol.

Tuesday
Eric's birthday!
I cycled in to work and back. Then the family went over to see Jane and Eric and, of course, to have a huge dinner and eat birthday cake! I even had a couple of beers. So much for my Karate training...
No exercise, junkfood, 2 beers

Wednesday
I cycled in to work and back. In the evening, I made a chicken and mushroom stir fry for the family and then, about 90 minutes later, did a fast and light weights session. I was rather worn out by the end of it so I went straight to bed.
Weight training, no junkfood, no alcohol

Thursday
I cycled in to work and back and then went for my weekly 10K run. It was a huge effort to get motivated today and I suffered for most of the run. I got round in 64m and 30s. My legs ached terribly for the rest of the evening.
10K run, no junkfood, no alcohol.

Friday
I got up at 6:10am to lift some weights!
I was aching from yesterday's run, but by the time I got to the end of the session I was feeling good and full of endorphins!
I had to lift early today because I'm going to the pub straight after work so couldn't fit in my hour of exercise anytime else. I cycled in to work and then Debbie was kind enough to drive my group and me down to the park to play football in the sunshine. After a couple of meetings in the afternoon, I cycled up to the pub to drink beers with Trev, Clive, Dodgy Debbie and Lucy. I found a fantastic local beer called North Star which is brewed by Silhill Brewery. It was on at £2.15 a pint! I dispatched four of those while talking nonsense with my good mates. I then cycled carefully home!
Weight training, no junkfood, 4 pints

Saturday
A slow start to the day. I got up when I was ready and then made bacon and eggs for Lucy and myself. We watched Gardener's World on TV.
Debbie and the Cakemaker arrived at 10:30 and they took Lucy off to look at some old house and gardens. I don't know where it was but it involved driving up and down motorways. Rather them than me...
It was a glorious day. Beautiful sunshine and hardly any wind. I got a lot of washing done and soon had it dry. I did some ironing, tidied the man cave, vacuumed the stairs and did the washing up. Phew.
One of the things I love about the Saturday Karate session is that everyone gets there early and we have a bit of kata seminar when the higher grades help the lower grades to develop their technique. I worked on the heian kata and then tekki shodan. Before the lesson started I was already dripping with sweat!
This afternoon's Karate session was run by Sensei Tony and Sensei Gary. We did nothing but kata for the whole hour (well, after a big stretch to start with.) I got hotter and hotter and more and more tired as the hour crept by. It was excellent grading practice! At the end, Sensei Gary had a look at my Basai Dai. I was hoping he would sign off some of my kata in my black belt syllabus. He was kind enough to sign off my heian kata along with basai dai. I went home feeling chuffed!
It feels strange that my black belt journey could come to an end this year (with a new journey starting at exactly the same moment!) It seems that I've been working towards this goal for almost half of my life. To have the first signatures in the syllabus makes it more real for me.

It's really happening!

Back at home, Lucy was watering the back garden with a hose. I was in the back garden without my shirt on. It suddenly occurred to me that she was getting closer to me with the hose and I was convinced she was going to spray me! So I legged it up the garden and leapt through the open sliding doors and into the dining room. Tilly was in the dining room at the time and heard the crack when I landed on my bad ankle. I went down like I'd been shot. The pain flared up through me and I was convinced it worse than before. My next thought was that my black belt journey was over for at least a year.
Lucy and I discussed a trip to the hospital. The fact that Tilly had heard the crack when I landed convinced us that it must be broken. However, it didn't swell up much -  nowhere near as much as last time.
After a few minutes, I was helped to my feet and I discovered that I could walk! Wow! What a lucky escape!
I still don't know what that crack noise was. I was convinced it was a broken bone.
I ended the evening by cooking a chicken and mushroom curry and then enjoying a few beers watching the end of the day's cricket.
Karate, no junkfood, 3 beers

Sunday
The ankle was sore and still a little swollen when I woke up. It hurt to walk downstairs.
However, when Crazy Ed called for me at 8:30, my bike and I were ready to head off into the lanes! We met up with Jonnie and Rog and then blasted off to Wilmcote. I'm not sure what happened or why, but we set off at a tremendous pace! We sped along and I managed, without trying, to collect three Strava PRs including the downhill section at Tom Hill!
Ed, returning from a serious back condition that first affected him in October, had no trouble keeping up. He's obviously fit and was quite happy to roll along and have a chat at a 15.4mph average speed to the cakestop. We arrived at Wilmcote earlier than anyone expected. We enjoyed lovely homemade cake and terrible tea in the sunshine. I stripped off to one layer (Jonnie and Rog had started in one layer - hard men!) before setting off again. We convinced Ed that he was fit enough to add some miles to our planned route so we went back via the Temple Purity route: through Temple Grafton and then past the Purity brewery.
We had more chats, didn't worry about the average, and everyone got back safely. What a splendid morning's cycling! And the ankle hardly hurt at all.

Back at Jonnie's, we had some proper tea (thanks Harry!) and watched the cricket for a little while. Sally got back from her successful ride with Dynamic Rides. What a fit lot we are!
I got home, had a Scotch egg, a banana and glass of milk, and then took the dogs out to the park. It was a lovely day so I strolled around in shorts and t shirt.
This evening's Karate session was awesome. Sensei Ronnie took us through a black belt mock grading. I got incredibly hot and sweaty in the first hour (kihon and kata) but then things thankfully slowed down when we got to kumite because I was partnered with children. The mock grading served two purposes: firstly, it showed me that I'm nowhere near ready to take the grading. Secondly, and crucially, it showed exactly where I need to improve. Essentially, my kihon is failing. Sensei Ronnie told me that I usually have "really good form" but as soon as I'm asked to move quickly, my technique suffers. I have to be fast and accurate!
After two hours of top-drawer Karate, I went home to man a barbecue in the backgarden, eat loads of food, drink some beers and listen to loads of 70s albums on vinyl! 
What a fantastic day.
Cycling, Karate, junkfood, 3 beers

How to Achieve a Black Belt in Your Forties (24 weeks to go)

Monday
The weather forecast was for heavy rain so I wore waterproofs and layered up for cycling this morning. It didn't rain so I sweated like a pig on the ride to work and on the way back.
I had a good day at work today. I love my job.
I did a good weight lifting session and then cooked a protein rich dinner.
Weight training, no junkfood, no alcohol.

Tuesday
The weather was foul: howling winds and driving rain. I had to sign in at 8am in order to invigilate a GCSE exam so I decided to drive instead of ride. I had another great day at work and got lots done in the afternoon. I also received a few updates from Sensei Gary who is currently training in Japan with two other instructors from the club. It sounds like they're having a fantastic time with some of the best training in the world!
This evening, Martha and I went along to the dojo for a session run by Sensei Mark and Sensei Russell. We concentrated on kumite but still found time to do some intensive work on kata (Kanku Dai!) For the Kumite, I was lucky enough to be partnered with Sensei Joey who offered lots of insight and advice for me. Martha and I headed home sweaty and happy!
After a big homemade dinner I switched off for the day with cycling on the TV and 3 bottles of ale!
Karate, no junkfood, 3 beers

Wednesday
Weight: 9st 13lbs
I'm the lightest I've been so far this year, the first time I've been below 10st for a long time.
The weather was wet. I cycled in to work and got rather damp. I cycled home after another fantastic day working with young people. Mr Roger was away today so there was no circuit training. I did my own weight training programme instead and set the weight very slightly heavier than I did on Monday.
Weight training, no junkfood, no alcohol.

Thursday
Another soggy day, another wet ride into work, another enjoyable day's teaching. I discovered that one of my student's used to practise Karate but gave up after he 'became lazy.' He demonstrated a yoko geri kekomi which was far higher than any kick I've ever done! My mission is to hopefully convince him back to martial arts. He has a bit of a chaotic homelife and would benefit from the structure and guidance. He said that he started training initially because he was rather naughty and it was thought he would benefit from the discipline of Shotokan.
I cycled home in a drizzle and then set off on my 10K run. My legs were aching! It felt like they were turning to stone as I hobbled round for 6 slow miles. I was very glad to get home but had set a terrible time of 66m and 19s. At least I kept going and didn't slow to a walk at any point.
I hate running.
At home, I had a shower, a shave and homemade beef chilli!
10K run, no junkfood, no alcohol.

Friday
I rode in to work in the pouring rain. I got completely soaked but had remembered to bring a change of clothes with me.
It was a stressful morning at work, whereas the afternoon was very relaxed. I cycled home to get ready for Karate.
This evening's session was very challenging. Sensei Ronnie Christopher was in charge. He told us we were going to continue with jiyu ippon but this time on our left side. I wasn't sure when we were continuing on from. Last Friday's session was run by Sensei Mark. Perhaps Sensei meant carrying on from Sunday's lesson, which I missed? Anyway, I got stuck in as best I could.
We have recently adopted a bent knee stance in freestyle which I feel very awkward using after being in a natural stance for so many years. Sensei let me know I wasn't doing it properly and even had a young lower grade stand next to me to examine my stance and to tell me what was wrong with it! It didn't make me feel good and it's certainly not a teaching technique I'd use in my classroom, but it was effective! I spent the rest of the hour with my calf muscles screaming at me as I bent my knees and tried to balance on my toes. It was a high-paced, high-intensity session. I was lucky enough to be partnered with Sensei Jason, and we put each other under pressure. I managed to get a couple of good kicks in on him and he got me with an ear-ringing punch to the head!
The last five minutes were given over to freestyle. Fighting is certainly not my strength but I did manage to give as good as I got when I was partnered with a fellow adult 1st kyu.
Another fantastically useful session at Ruach. I got very hot and sweaty so it's also good fitness training! I went home with plenty of new bruises.
I enjoyed some real ales with my healthy dinner of fish, sweet potatoes and green beans.
Karate, no junkfood, 3 beers

Saturday
I woke up rather early and was dismayed to find my right shoulder was aching furiously. I hoped it would loosen up in time for dojo.
I set about getting some jobs done. I put the washing out and then made breakfast for Lucy and myself. I put a space saver wheel on the punctured car and then took it down to Kwik Fit. Later, I went to the post office and then home to clean windows, clean the wooden floors, do some vacuuming and then get on with the ironing. I had a healthy lunch while watching the cricket. By one o'clock my chores were done. Unfortunately, my shoulder was aching worse than it was when I woke up.
Martha and I went along to this afternoon's Karate session. I did a proper dynamic warm up followed by a blast through five kata. By the time the lesson started my shoulder felt fine. Once again, Sensei Tony ran a session that was full of enthusiasm and Karate spirit. We concentrated on kihon and then Martha and I got to do some teaching towards the end. Good stuff.
Back at home, I listened to the cricket, put some stuff on eBay and, although I did try to resist, I ended up enjoying three beers while watching the Criterium du Dauphine!
Karate, no junkfood, 3 beers

Sunday
The bright sunlight woke me at 6am.
I stumbled out of bed at 6:30 for a healthy breakfast. Denise (my partner for the 100 mile Velo) turned up on time with her bike and wearing her Lycra. However, she obviously wasn't very well and, realising it was about to rain, decided to head back home again! A wise decision.
When I got round to call for Sally I was pleased to see that Roger was already there and ready to go. Unfortunately, Sally's friend Jo had cancelled. With Jonnie away, that left only three of us out of the five who were supposed to be doing a beginner's ride today. We quickly changed plans and I called Jane to let her know that we would be heading down to Wilmcote after all.
Sally is new to cycling. She has done some miles with Jonnie on some of our usual routes and has also joined in with a Dynamic Rides beginner's ride. She has a proper Specialized road bike with a 105 group set and is certainly focused and determined to get fitter!
We set off on the direct route along the country lanes through Ullenhall. I was on the front and Roger was protecting Sally from traffic at the rear. I was impressed by Sally's power on the flat and she was quick to tell me that we weren't going fast enough! She was happy to roll along at around 16mph as we approached Tanworth in Arden. So far so good!
She ground her way up the climbs with no complaints and seemed stable and confident on the descents. She can ride one handed so we didn't have to stop for drinks breaks. After just 5 or 6 rides she is already a competent rider.
We were glad to reach the halfway point so Roger and I could indulge in homemade cake and we could all enjoy 2 cups of hot tea each. We even had the cricket on the TV.

Me, the Cakemaker, Sally.

Back in the lanes, the challenge had shifted slightly: we now had the wind behind us, but we were going uphill for the next 15 miles! Initially, we were wafted along at 17mph but as soon as we hit the climbs, the pace began to drop. Sally pushed hard, never gave up, and we all got back safe and sound. 30 miles done! We had another cup of tea, and some more cricket, before I headed off to walk the dogs around the park. 
In the evening, the girls gave me all their lovely Father's Day presents and cards. I was thoroughly spoilt as usual! 

How spoilt am I?

 Jane and Eric came round for dinner and we celebrated Father's Day with them too. Lucy had made two different casseroles along with loads of freshly prepared vegetables. I ended up drinking more than I should and then staggered off to bed before I could fall asleep on the couch in front of the Tour du Dauphine!
Cycling: 30 miles, junkfood, 4 beers

How to Achieve a Black Belt in Your Forties (25 weeks to go)

The title of these blog posts has changed and so has the emphasis of my training.
There are now only six months before I take part in a black belt grading which will hopefully end with me being awarded my 1st dan (Shodan) grade at Ruach Karate.
I will still monitor my health and occasionally make reference to my weight, blood pressure and resting heart rate, because these things are important, but now my focus is primarily on achieving a single goal: a black belt in Shotokan Karate.

Monday 3rd June (181 days to go)
I cycled in for the first day back at work after the half term holiday.
Back at home, I did a light weight training session. I noted that the right shoulder is feeling a little better, but the left bicep, which has been plaguing me for over a year, is still a little sore.
Weight training, no junkfood, no alcohol

Tuesday
I cycled to work and back.
Martha and I went along to tonight's Karate session. This evening, we covered the three Ks (kihon, kumite and kata) at a quick pace and I got a bit sweaty. Perfect training! I was asked to partner some of the younger students who seemed to be lacking enthusiasm. One lad responded brilliantly - he raised his game and got stuck in. Just what we wanted. The other chap just didn't seem to want to be there and couldn't look me in the eye. I ended up accidentally knocking his weak defending hand back into his own face. Thankfully, he didn't cry!
All we're looking for from the youngsters is the right spirit, the right attitude. As Master Funakoshi wrote: Spirit before technique.
We finished with some kata. Once again, we were given the opportunity to go through my new favourite kata: Kanku Dai.
Sensei Gary very kindly acknowledged my hard work in the dojo tonight.
Martha and I went home feeling rather red-faced and happy!
Karate, no junkfood, no alcohol

Wednesday
I had to use the car for work today because I had to stay late to do some interviews and then rush home to make dinner.
Tonight was another light weights session, although it was very slightly heavier than Monday's effort.
Weight training, no junkfood, no alcohol

Thursday
I cycled in to work and back.
At home, I got ready for my run while watching the last few overs of Australia vs The Windies in the ODI World Cup. My 10K time was rubbish: 64m 53s. I want to get my time under an hour before I take my black belt grading.
At dinner, a nice surprise: Jane arrived with a gift from her sister Mary. I was presented with a box of 20 Racefood Farbar endurance bars! A very welcome gift indeed!

(I tried one of the bars on the Sunday bike ride. It tasted good!)
Run, no junkfood, no alcohol

Friday
I had to drive again today. I invigilated a GCSE English exam at a different campus (our women's centre) before heading back to Hall Green to do an afternoon of internal verification of units. Busy day!
The dojo session was another fantastic hour of training, this time under Sensei Mark. He placed the emphasis on kumite today. I was paired with some higher grades which is great experience. Sensei Jason nearly flattened me once or twice!
Later, we finished with Kanku Dai once again. I'm really starting to get to grips with that kata. I reckon I can get it almost perfect within the next 20 years...
Sensei Jason said I was looking sharp and he can tell that I'm determined to get my Shodan this year.
I got home for some healthy homemade food and no alcohol.
Karate, no junkfood, no alcohol

Saturday
Rain, rain, rain. After some shopping and chores, I went along to the Saturday session run by Sensei Tony. He has done a great job of whipping the young students into shape! They have fantastic spirit, they kiai at the end of every technique and show proper dojo etiquette. Even the young ADHD karateka was totally switched on and focused. I hardly had to say a word to him! Sensei Tony himself said that if Sensei Ronnie walked in to observe the students, his reaction would be 'Wow!' I totally agree. A very enjoyable session indeed.
In the evening, we had a late dinner of delicious homemade chicken curry. I stayed up late to let my dinner go down.
Karate, no junkfood, no alcohol.

Sunday
It was a warm sunny morning with a bit of a breeze coming up from the south. Perfect for cycling! I jumped on my bike after breakfast and then headed up to call for Jonnie. We set off on our Honiley route, happily chatting and enjoying the sunshine. After a while, we both noticed that we were maintaining a good pace (compared to our usual efforts) of 15.4mph. We decided to keep the pressure on and Jonnie led the charge by storming off the front after the descent from Norton Lindsey. Then we stopped for a wee.
Once through Snitterfield, it was my turn to be on the front so I put in an effort along The Armouries. I did my best to keep the speed above 15mph uphill. Once onto Featherbed lane I was pleased to find that I could hold Jonnie's wheel. He normally leaves me in his wake on a flat road!
The cakestop was a very jolly affair with lots of family and friends turning up for lunch at Jane's place. The cake helpings were even larger than usual! Jonnie struggled to finish his so I bravely volunteered to eat the rest of his too.
The sun was shining brightly and the wind was in the right direction. I stripped off my base layer and rode in just a short-sleeved jersey and shorts. Jonnie and I had a 15mph target fixed firmly in our minds and rode accordingly. We kept the pace high up the hills but still found time for a chat as we sped along. By the time we got to the bottom of the Danzey Green climb it was clear we were going to be successful so we could relax a little bit. We got back to Jonnie's place with a rather satisfying 15.3mph average speed over 40 miles. Frustratingly, I didn't pick up a single Strava achievement for the day!
We rewarded ourselves with two bottles of beer each and put our feet up in front of the World Cup cricket.
At home, I stuffed my face with leftover chicken curry, did some jobs and then sat in the back garden listening to the cricket while drinking more beers! We had a very late dinner of homemade lasagne.
Cycling, cake, 5 beers

How to Lose a Belly When You're 44 (part 27)

Monday 13th May
Weight lifting session, no junkfood, no alcohol.

Tuesday
Cycled in to work and back, went along to the dojo and then had a couple of beers watching the disappointing season 8 of Game of Thrones.

Wednesday
Cycled in to work and back, did a weightlifting session, ate healthily and didn't drink booze.

Thursday
Cycled in to work and back. Plodded round on my 10K route in 63 minutes and 39 seconds.
No junkfood, no alcohol.

Friday
I cycled in to work and back. This evening, I went a long to the Karate session at Tudor Grange Leisure Centre. Tonight, the whole class was run by Sensei Gary. It was a real masterclass! He had a full range of abilities and ages to teach and he managed to include something for everyone in an hour that went by in a flash! He was discussing the history of our martial art and even quoting Master Funakoshi (all while he had us standing in a deep stance with the leg muscles burning!)
Great training and education.

Saturday
I did a light weight training session and treated myself to some beer and naughty food.

Sunday
More weightlifting, more beers, but no junkfood.

Monday 20th May
Weight training, no junkfood, no booze.

Tuesday
Karate, no junkfood, no booze

Wednesday
I cycled in to work and, after lessons, joined in with the circuit training/interval training provided by Mr Roger in the college gym.
This evening, he had four of us doing a variety of exercises including step ups, dumbbell inclined presses, weighted lunges, 4 different kinds of sit up core exercises and lots of other techniques I can't remember the names of! By the end of it we were all aching and spent so I led us through a warm down with plenty of stretches.
I cycled home to cook dinner for the family.
No junkfood, no booze.

Thursday
I cycled to work and back and then set out on a 10K run. I managed to get round in 66m 49s
At home, I didn't drink beer and I didn't eat junkfood.

Friday
We broke up for half term! No work for the next nine days.
I started my holiday with another great Karate session at Ruach.

Saturday
With Jonnie preparing for a huge party at his house, I set off on a solo ride. I went along the Chip Shop High Cross route.
In the afternoon, Lucy, Mouse and I went to party with Harry for his 18th birthday. There were loads of people there, and loads of booze. Jonnie and I got completely smashed until the small hours of the morning. 

And that's the end of my training! After the party, I enjoyed myself thoroughly over the half term with plenty of naughty food and ales and not much exercise. 
There was even a second dinner party up at Jonnie's place where I got to shoot an air rifle!

Jonnie supervising the target range. I'm trying to look like I know what I'm doing.

Jonnie I and did manage a cracking ride in the sunshine at the weekend which included two or three PRs for me on very familiar sections. Maybe I needed a rest from a healthy lifestyle!?

However, it is now almost exactly 6 months before I step up to take my black belt grading on the 1st of December. It's now time to get serious...