Week 34 - More Fun in Felixstowe.

Monday

After a very relaxing start to the day, we eventually clambered into the car and headed off to Walberswick. We arrived at 12:20, just as it started to rain! We had brought our raincoats so it wasn't too bad. We wandered about trying to find a bridge to get across the River Blyth to get to Southwold. We stomped about down to the beach (still in the rain) and then back again. Eventually, we decided we would have to pay the ferry man. It took him 30 seconds to take us across and it cost us £4. I have calculated his hourly rate to £480. I'm in the wrong business.

This guy is in the right business

Happily, as soon as we got onto the beach at Southwold, the rain stopped and then the sun came out. I stripped down to my vest, got my shades on and enjoyed the walk.

I would recommend a visit to Southwold. It is a million miles away from the tracksuits and vapes culture of Felixstowe. There is a lovely church, a tiny museum, a fantastic pier which is like one long alternative art gallery (you have to see it, I can't explain it), and the Adnams brewery, cafe and shop. Lucy was kind enough to buy a bottle of the local stout for me to try later.

After Southwold, it was a long walk back through the glorious countryside to Walberswick, this time via a bridge, not the guy making millions on his boat. We stopped off at two pubs. At the first one, I had a half of the local stout mentioned earlier. It was a good stout, rather bitter which suits me. By this point, the weather was very warm and I was glad that they kept the beer cold!

In the second pub, I tried a half of the Adnams Mosaic. It was a decent session ale, but give me HPA any day!

At the end of the walk, my phone said we had covered 7 miles. My shins were aching - this must be why God invented bicycles. We drove back to Felixstowe and had a lovely dinner and I had two more beers!

No exercise, no junkfood, booze.

Tuesday

In the morning, Lucy went to Lidl and then for a sit on the beach. I took the opportunity to do some kata in the back yard. I went through the five black belt kata. Then I did Empi and Jion again. Then I did Tekki Shodan. Next, I spent 15 minutes relearning Kanku Sho with the help of Sensei Youtube. I took it easy and only got a little bit sweaty. 

In the afternoon, we took a two hour boat trip to see some seals at Hamford Water National Nature Reserve. I quickly realised that I had never been out to sea in a boat this small.

The Haven Cruiser and her crew

We were rocking and rolling all over the shop as we sped out of the harbour and I was struggling to find my sea legs! It took a little while, but eventually I started to enjoy myself. When we started to come back in toward the shore, the sea calmed and we slowed down. Then we started to spot the seals!

Seals! Not the best photograph I've taken, but you get the idea.

We found our sea legs!

On our way back to dry land, looking across to Felixstowe. The container vessel is one of three currently at Felixstowe, the UK's biggest container port.

It was an exciting 2 hours and one that we both enjoyed thoroughly. After a cup of tea, we went back to Felixstowe and stopped off for a walk around the town centre.

Back at base, it was time for GnT and beer! I manned the barbecue and cooked some burgers and some chicken breasts along with some new potatoes in the oven. We ate outside and then settled in front of the TV when it got dark.

No exercise, no junkfood, booze

Wednesday

Another slow start to the day. We eventually headed north to Aldeburgh (we don't know how to pronounce it either). It was a fantastic walk next to the pebbled beach up to Thorpeness 2 miles away. Prettiness everywhere!

You've seen one pebble, you've seen them all...

We came across a sculpture on the beach but could only photograph the back of it: A young lesbian couple had draped themselves on the front of it and showed no signs of moving on.

Lucy waiting for the young people to move.

Beach bums

When we reached Thorpeness, our map took us on a long walk through the nature reserve along an old train track route. We were completely alone for most of the walk - just us and a lot of flies. Poor Lucy was bitten by insects at least twice. However, it was still a beautiful, peaceful part of the world to visit.

17,600 steps according to my old iPhone.

Prettiness everywhere

Back at home, I fired up the barbecue, drank lots of beer and then scoffed lots of chicken and potatoes. We watched TV and I drank wine (probably too much wine...)

No exercise, no junkfood, booze

Thursday

Yep, too much wine. I woke up feeling rotten. After a slow start, we got up for brekkie and then jumped in the car to travel to Framlingham Castle. 

The castle was a large ruined outer wall with none of the original inner buildings surviving. There is now a "Red House" inside the walls, first constructed in 1664, then used as a workhouse, and now, of course, housing a shop. We had a lovely time up on the walls (The Wall Walk) and then investigating the lovely countryside around the castle. 

We went to some charity shops, went back to the castle for a wee, and then headed back to Felixstowe.

In he evening, Lucy sat outside and read her book. I watched highlights of today's Tour de France stage and then an awful western on iPlayer.

No exercise, junkfood, alcohol

Friday

A very gentle morning. I made bacon and eggs for the two of us. Lucy went to read on the beach. I listened to TMS. At about midday, we set off on our last walk of our holiday. We walked north along the coastal path until we reached the Ferry Boat Inn at the mouth of the River Deben. I had a very welcome pint of Guinness before we turned round and headed back along the same route. The total distance was 6.58 miles. Lucy had fish and chips for lunch and I enjoyed last night's leftover curry.

In the evening, Lucy went over the road to watch a musicals band. I watched the Tour de France highlights and had an early night.

No exercise, no junkfood, alcohol

Saturday

Our last day in Felxistowe. Up early for breakfast and to tidy the apartment. We said goodbye to the seaside and then headed for Ely to visit the cathedral. It's an impressive building and rather expensive to visit. 

Individually sponsored windows!

We drove home listening to the cricket on TMS. 

Back at home, my intention was to lift some weights, but after some late lunch and then unpacking, I found it was already time to start cooking dinner for the family! During unpacking, I dropped my litre can of Czech ale which punctured the top. I couldn't let it go to waste...

No exercise, no junkfood, beer

Sunday

Up early for cycling! I met James and Jonnie and then headed out into the lanes. Both Jonnie and James had opted for rain jackets, I was wearing a base layer and jersey. There was a bit of drizzle about but nothing serious. The chaps soon removed the raincoats and I was soon too hot! We cycled Jonnie's Route today, to take advantage of a 15mph wind from the west. To be honest, it didn't feel like 15mph - the BBC just tend to make things up on their weather app.

There was some talk of missing out The Average Destroyer but that didn't last long. We all got up it okay and our average was still above 14mph at the top. We rolled along at a good pace and our average was 14.4mph when we applied the brakes at Wilmcote.

Jane was away so I served cake and tea. I decided not to have cake because my jersey was feeling a little tight after my holiday...

We watched some golf with Eric and then headed back into the lanes. The sun was shining!

When we reached Danzey Green, I decided to test the knee. I'd rested it for a week, now it was time to see if that had done any good. I gave it the beans off the front for about a mile and was pleased to find that there were no sharp pains, no aches and no clicking! Is it time to go back to deadlifting and running? I might try a short run next week.

James came roaring past me on Tom Hill and then we all trundled back to Jonnie's place. Jonnie let me win the sprint, mainly because he didn't realise I was behind him up the hill!

Lucy, Sally, Jane, Pam, Emma and Jess were having tea and cake. We had a brief chat and then I headed back for some lunch.

I cycled in to Solihull to do a bit of shopping before heading home for a shower.

The evening's Karate lesson was run by Sensei Gary. The emphasis was on kihon up and down the hall. I was eventually given a group of new, determined brown belts to work with. It was great to see how much they progressed in just 25 minutes. I hope I get students like these in my own classroom in September.

Home for two bowls of homemade bolognese and then to pick up Mouse from the train station (she had been to Madrid!)

The Walking Dead.

Reading in bed.

Cycling: 38 miles, Karate, no junkfood, no alcohol

Week 33 - Away on Holiday!

Monday

Another bad Monday. I woke up feeling absolutely terrible. I spent the day tending to my eBay account. In the evening I managed to make dinner for the family before collapsing on the couch with a beer.

No exercise, no junkfood, beers

Tuesday

With the knee still aching, I have had to adapt my weight training to focus on upper body strength only. In other words, I've temporarily stopped performing squats and dead-lifts.

My training programme currently looks like this:

Dumbbell side raises at 5.5kg

Dumbbell front raises at 5.5kg

Seated dumbbell curls at 11.5kg

Barbell curls at 20.5kg

Barbell shrugs at 56kg

Military press for 29kg and 30 kg

All exercises are performed for three sets of between 10 and 12 repetitions (i.e. between 30 and 36 reps each).  As a warm up, I always do 100 triceps dips, 100 straight leg raises and 100 press ups. All exercises, including the warm up, must be completed in one hour or less. The weights are only small but this is to take into account that my right arm has never fully recovered from the injury from 4 years ago. At least it keeps this old man moving.

So anyway, I did my exercises, did loads of ironing, put some stuff for sale on eBay, and Lucy made a wonderful dinner.

Weight training, no junkfood, no alcohol

Wednesday

Today was almost exactly the same as yesterday! The only difference was that it was my turn to cook. So I made a stir fry.

Weight training, no junkfood, no alcohol.

Thursday

Another carbon copy day of eBay sales and weight training. The only difference was in the evening when I let myself have a beer in the last of the sunshine in our back garden. Lucy noted that it was probably the first time I'd been outside since Sunday!

Weight training, no junkfood, 3 beers

Friday

I drove Mouse in to work because it was raining and she's very delicate and didn't want to walk and was about to waste money on a taxi.

Then I stayed in all day putting stuff on eBay. In the evening, I went along to the Friday night Karate session with Sensei Ronnie Christopher. It was almost exactly what I had hoped it would be - a technical kata lesson with the focus on the five black belt kata: Empi, Bassai Dai, Kanku Dai, Jion and Hangetsu. I found that I still have loads of work to do in these kata, particularly Jion and Empi, the two kata where I made mistakes this evening. In future, I intend to arrive 10 minutes early to Saturday sessions to give myself time to work on these.

I went home in a good mood. Lucy and Dave from next door were round for drinks, but I showed some willpower (for once!) and drank tea while I watched Dave drink my beer!

Dinner, Tour de France, washing up, bed to read Authority by Jeff VanderMeer.

Karate, no junkfood, no alcohol

Saturday

We're away on our holidays!

I woke up at 6am. By 8am I was into a weight training session (still no squats or dead-lifts.)

We set off for our holiday at 10:30. 

We stopped off at Bury St.Edmunds to admire the modern cathedral there. We had lunch at the cathedral too. The cathedral was in the middle of a nice busy shopping centre - it reminded me of Solihull! 

Then on to Felixstowe. 

The place reminds me very much of Tywyn: It has fantastic sea views, a pebble beach, and the kind of people who you would expect to find being kicked out of a pub in Erdington (I was born and raised in Erdington!)

Unloading the car was a bit of an effort - up and down steep steps with heavy bags did my knee no good. After that, Lucy and I headed off for a walk along the promenade. I saw that some sort of cycling event was being organised. I asked a couple of the organisers - they explained that it was the Felixstowe Triathlon due to take place in the morning.

We arrived at a bar on the pier. The people there were very rough and ready (think track suits and vapes) but the place had some lovely views from the outside seating area. The wind was ferocious but it was still a relatively warm evening. 

Then back home for one of Lucy's lovely pasta dishes and, of course, a couple more ales.

Weight training, no junkfood, 3 beers.

Sunday

I went to watch the triathletes this monring. Our apartment is directly opposite the race HQ so I could watch athletes transistion form the pool to the bike and then the bike to the run. They looked like some fit, determined amateurs of all shapes and ages. A lot of people were riding with flat pedals. There were even a few mountain bikes and hybrids. Not many tri-bars. Maybe I'd got up too late to see the elite athletes? Anyway, they were all fitter than me. I don't know how many laps of the pool they had to swim, but I'm sure it was more than I could manage.

After brekkie, we walked down to Landford Fort which involved a lovely route along the promenade and then through a nature reserve full of nesting birds and dogs on leads. The fort itself was a lot bigger than I'd expected and staffed by very friendly and enthusiastic volunteers. They had loads of old stuff for us to look at, and we were each issued with a walkie-talkie type device that spoke information to us as we walked around.

My next bike?

We also walked down to where the foot ferry takes people over to Harwich. We were told that the ferry wasn't running because of the high winds. We then took a walk around the rest of the nature reserve before heading back for some lunch.

I made a beef chilli for later. Then we strolled north, up to a place called the Fludyers Hotel. This is where Edward 8th came to visit Wallis Spencer, or something. I don't know, it's a history thing. You'd have to ask Lucy. I had a pint, that's the important thing.

We walked back. Lucy had done more than 20,000 steps today! I had managed almost 18,000. I had a few more beers and then served up the beef chilli. We curled up in front of the TV.

No exercise, no junkfood, 4 beers

Week 32 - 2 parties

Monday

My knee is bad today. I made a decision to not do any weight lifting for a while. Instead, I went for a slow bike ride in the easy gears. I covered 15 miles at 13.1mph (really slow!)

At home, I made dinner for the family.

Cycling, no junkfood, no beers

Tuesday

After work, I went along to the dojo. I strapped up my left knee and hoped it wasn't a kicking lesson.

We started with kicks. Snapping out with my left leg really hurt the knee, but it was worse when my left leg was the supporting leg. I was glad when we got to do some partner work and kata.

As usual, Karate made me feel 100% better mentally, and I went home in a good mood.

Karate, no junkfood, no booze.

Wednesday

A strange day. I cycled to work and back. My knee was aching. At home, I was pacing about - I usually lift weights when I get home but I didn't want to do any more damage to the knee. I thought I'd have a glass of beer to chill out...

Next thing I know, I'm partying with several beers and blasting out my favourite 80s tunes (Van Halen!) I managed to make a stir fry for the family, but was told it was a bit too spicy!

No exercise, no junkfood, lots of booze.

Thursday

The last day of the summer term! Dodgy Debbie came round to our house this morning and then the three of us drove into work. I managed to stay awake until 4 and then we chucked James into the car and we went to meet some of our other friends in the pub! I drove home, got on the bike, and cycled back to join in the fun. After three beers, I cycled home on the cycle path and then started a fire in my new fire pit! Lucy and Dave form next door came to keep me company until Debbie and Lucy eventually got back from the pub.

Needless to stay, I had too many beers and stayed up too late!

No exercise, no junkfood, beer

Friday

I woke up feeling terrible. I spent the day at home. I managed to eat healthily, but found myself having a couple of ales in the evening watching TV.

No exercise, no junkfood, 3 beers

Saturday

I didn't quite know what to expect at this afternoon's assessment session in the dojo. I knew that Sensei Gary was downstairs ready to assess my students, so I started my class with kata - this is the area where they need the most work. We also had two brand new students - two well behaved little dots who, obviously, didn't have a clue what to do! They got stuck in, didn't have any tantrums and there were no tears... Future black belts both!

The assessment was a lot less formal than I expected, and everyone left with a sticker and a smile. Just as it should be!

Sensei Gary and I, along with some selected others, had an instructors' meeting afterwards!

Back at home, I helped myself to a couple of beers while Lucy made a fantastic dinner.

Karate, no junkfood, 3 beers

Sunday

It all started very healthily. I met James, Jonnie and Roger at 9am for our weekly bicycle ride in the countryside. It has been a long time since we had ridden with Roger, at least 8 weeks. Unexpectedly, Roger put himself on the front early on, the rest of us following his wheel as he strove up the climbs. After this frantic start, Jonnie reclaimed his place on the front and, as has been usual for the last month, the rest of us tried to stay with him! He set a blistering pace along Featherbed Lane and, barely pedalling, I got a Strava cup just hanging onto his wheel!

The cake was awesome, the weather was hot. I stripped off my base layer. 

Four of us back together again. As it should be.

On the way back, Roger found the 8 weeks off the bike had had a detrimental effect. However, he got his head down and finished the 37 miles at over 14mph. Awesome stuff! (As usual, the lads let me win the sprint for home.)

Two hours later, I made my way back to Jonnie's place. I joined Jonnie, Sally, Jess, Harry and Lucy in cheering on England to a test victory to make it 2-1 to the Aussies in the Ashes.

Obviously, we had to have a party to celebrate and that was the end of any healthy intentions for the day! A great dinner by Jonnie including plenty of beer and good wine!

Cycling, junkfood, booze

Week 31 - To boldy go

 Monday

As seems to be the pattern lately, I woke up on Monday morning with a horrible headache. I'd overdone it again on Sunday night.

I convinced myself to get on the bike in an effort to wake up. I cycled to work.

Today was graduation for our students. This morning, I managed to cobble together two short speeches (I have two tutor groups this year) and was able to stand at the front long enough to dish out some certificates and give the students a clap. The morning graduation was for our higher level learners in the department. During the disco, I did some of my best Spotify DJing but the students soon left to go hang out somewhere else or just to go home.

The afternoon graduation was for learners who need a little bit more support. After the certificates and speeches, when I put on the first track of my DJ set, it all went off! I've never seen anything like it! They danced non-stop for over an hour, singing along at the top of their voices, break dancing, twerking, booty shaking, you name it. It was bonkers and we all loved every minute of it! My friend the wheelchair user from Drayton Manor (see week 29) was obviously having a good day. He wasn't in a wheelchair today, he was up and boogying for an hour - he even stripped down to his vest because he was overheating!

I know, it's hard to believe I get paid for having this much fun...

After cycling home, I set about making dinner for the family. I also set about drinking three ales and being thankful that I have such a fantastic job.

No exercise, no junkfood, 3 beers

Tuesday

A much more sensible day. I cycled in to work. I organised, marked, verified, and shuffled papers around. Then I was cycling home.

I did a good weights session for an hour and then watched the first half of THOR: Love and Thunder with Lucy and Mouse.

Weight training, no junkfood, no alcohol

Wednesday

I drove in with Lucy today. I did a lot more paper shuffling, a bit of marking, enrolled two students, and cleared out some folders. I also listened to England struggle against Australia at Lord's until they finally let Root bowl. He took two wickets in 3 deliveries. The man is a genius.

Home via the Post Office to drop off some eBay sales.

At home, I made a beef chilli and then set about an hour of weight training.  Lucy was out with Tilly.

Mouse and I scoffed chilli while watching the second half of the Thor film.

A little later, I got the call to pick the ladies up from Solihull station.

Then straight to bed with a cup of tea.

Weight training, no junkfood, no alcohol

Thursday

I cycled in to work today. I got loads of paperwork done and manged to to listen to TMS for most of the day too. I cycled home trying to convince myself to go for a run. Unfortunately, I just couldn't talk myself into it! I just felt too tired. Instead, I did an hour of weight training and drank a pint of milk.

Lucy made a lovely dinner, and we watched the Ashes highlights (Today at the Test on the BBC.)

Weight training, no junkfood, no alcohol

Friday

Today was a teacher training day at another campus, so I had to drive. It was okay, as training days go, but we were all glad to get out of there. Back at home, I found I had the motivation to go for a run (even though I would have much preferred to go to the dojo). I quickly made a running playlist for my earphones, laced up my shoes, and headed out. It was a very sweaty affair and I really had to push in the last couple of miles to get home in a time of 63 minutes 37 seconds. I played a lot of good tunes on the run, but the one that really kept me going was The Ecstasy of Gold by Ennio Morricone. Inspirational!

After a shower, I was able to resist a recovery beer. I had some of Lucy's lovely homemade dinner instead!

10K run, no junkfood, no alcohol

Saturday

I met James at Jonnie's place and the three of us cycled off into the lanes. I was in two layers today; there was a chilly wind about. Jonnie was in a single layer, bare arms defiant against the cold. I don't know how many layers James was wearing - probably about seven.

It was a bit windy from the west, so we decided to use our Purity Temple route which would put the wind behind us when we turned towards Wilmcote. What was almost immediately apparent was Jonnie's increasing strength and fitness. He has been noticeably faster on the previous two rides. Today, he was so far off the front that he had to wait for us more than once! We had a chat about this and put forward a theory that it's because the weather is warm and sunny. He's spending even more time outdoors being active, getting lots of vitamin D and fresh air. That's the theory anyway. Maybe he just changed his brand of coffee? Whatever the reason, James and I spent most of the day trying to keep up with him!

We pulled over at Wilmcote as usual. There was a tremendous-looking chocolate cake on offer but I managed to resist it through sheer force of will (remember you're reading a fitness blog, right? Stop laughing.)

We were pleased to see Tilly at the cakestop too. After watching a few balls of the Ashes on TV, it was time to climb up on the bikes once more and head for home.

We did a great job of speeding along, keeping Jonnie in check for most of the ride. Another way I can tell that he's fitter is his body language at the top of the hills: Usually, when he gets to the top of a climb and he's in front of me, I have to be careful not to run into the back of him. Usually, he stops pedalling, crawls to about 9mph and hangs his head for a few seconds. Not today! As soon as he reaches the top of a climb, the New Jonnie applies the pressure to get onto the descent and then speeds off into the distance! James and I had to work hard to catch up with him.

There was about 9 miles to go when I decided I should have had cake. The legs were starting to feel empty, and I felt like a sit down on a comfy couch was in order. However, the only option was to press harder on the pedals and to try to keep up with Jonnie. James and I felt we finally had the better of him on the way up the Danzey Green climb. We worked together to distance him, throwing ourselves up Tom Hill and keeping the pressure on. When we reached the junction with Broad Lane, I turned to James to suggest we slow down because it wasn't fair on Jonnie. As I was speaking, Jonnie sped past me on my right! We hadn't dropped him at all!

We carried on together for the remaining three miles. Just like last week, the lads were kind enough to let me win the sprint up to Jonnie's place.

After some pasta, and a change of clothes, it was time for this afternoon's Karate lesson.

I wrote out my lesson plan and headed off for an hour of pads and partner work. However, just as I was introducing my lesson to the class, Sensei Gary arrived to give me a new karategi (thanks Sensei!) and to let me know he wanted a basics and kata lesson! He had a brief word with the class and then he was off again.

I mentally binned my lesson plan and got on with basics and kata! Basics went well, but teaching kata to all grades including white belts and a black belt is hard. I tried everyone doing their kata to my count but it was difficult to get round to everyone after each move. After that, I asked students to get into groups and work together on their kata. I moved between grades answering questions. Then I had two groups at a time blasting through their kata to the first kiai. Heavy bag to finish, of course!

After this, it was a mad dash home to get changed and jump in the car for a 1960s themed fancy dress party in the Nevill Arms in Market Harborough. It was a fantastic party with loads of food and drink all night. It seemed that 1960s themed meant that everyone was dressed as a hippy. Apart from me...

Not everyone got the memo...

Anyway, I started the evening with a beer and a chat with Jonnie, James and Carl. I laughed so hard that I actually strained a muscle in my side!

There was plenty of junkfood on offer but I managed to resist it. I didn't resist any beers however! I ended the night by sipping water in the pub before sneaking off to bed before midnight to read my book.

Cycling, no junkfood, beer

Sunday

I woke up feeling a bit worse for wear. After two breakfasts in the pub and plenty of water I was feeling okay. We went over to Paul's place to drink tea. He very kindly put the Ashes on TV.

Back at home, I felt well enough to do some weight training! I did a good session, but I did notice that my left knee is still a bit tender. I'll have to keep my eye on it. For some reason, I decided that today was a junkfood day so I had crisps and biccies while watching the Ashes and doing the ironing.

In the evening, I relaxed with three ales.

Weight training, junkfood, 3 beers