Marathon Preparation & Execution

Marathon Man.

It's been a long and tiresome road, and I'd like to apologise for being offline for a while. Early starts at unfriendly times, running in the rain, wet feet and gel farts (from electrolytes) have been keeping me occupied recently. There was soreness, aches, pains and days of seemingly endless dehydration and thirst. But the journey to prepare for my first marathon was massive. It was a personal endeavour of epic proportions. It was, however, more than I had ever told anybody, and now a few days after completing my first ever marathon, and the legs are back to normal, I'd like to share.

The decision to run a marathon was not something I'd suggest taking lightly. You gotta prepare yourself in every possible way. Yes there's physical conditioning; strength training, stamina training, speed work, hill training, short runs, long runs....pace runs, time trials and well miles and miles of heart. You gotta be aware that its not just the running. It's far more than that. You need to also consider the mental preparation that you need to do - you need to force yourself to run, even when you don't want to. You might not like the heat. You may hate running in the rain.  You may not like early mornings, or hours and hours of time away from loved ones. You might doubt yourself, but whatever it is, you need to prepare yourself, and get over whatever you don't like, or usually avoid to prepare.

For me, running every weekend in the rain, most evening in the dark and spending hours away from my darling wifey, were the hardest. Sure I'm an ex-pom and I'm used to the rain, but it's physically draining, plus you get more friction from your clothes and skin, your at greater risk of trips and falls and injuries - so it's pretty de-motivating some times. It's those times I reminded myself of the reasons I chose to do this seemingly insane venture. It was also most prominent of me to remember those immortal words of Michelle Bridges (who incidentally was the head coach for the Blackmore's Sydney Running Festival) 

"JFDI - Just Freaking Do It".

My Reasons

So, what was it the pushed me through all those hours, kilometres and seriously chaffed legs (and arms)? In truth, I did the 42.2km run to test my resolve, to prove to myself I could do it and most of all I wanted to earn my Bateman running stripes by completing the cycle. Throughout my entire life I've had the pleasure of watching my parents complete every type of running festival except the marathon, and they completed them together. For one reason or another, it was a challenge to great and maybe too risky for them to attempt, and I decided that as their son I would take up the challenge and complete it on my family's behalf. I wanted a Bateman from my family to finish a marathon. It's probably silly to hear, but my parents blessed my marriage to Winnie with a very special gift that has been with them on every run, my mum's wedding ring. I now wear this ring (7 sizes bigger) as my own wedding ring, and so carry the weight of their love. I also carry (closely to my heart) the experiences that have made this ring most precious to me. It needed the marathon and it now has that too. It's up to me to add the next new experiences! 

I was told by a cardiologist that my heart operates like a marathon runner's - not bad for an out of shape fatty, but I couldn't believe that until it had run a marathon....NOW I have a marathon runner's heart, which incidentally beats very slowly, but very powerfully.

In terms of my resolve, I needed to see this through. I needed to know if I could actually do it, and if I could actually do it well.

I'm a distance runner.

I've been trained to keep going even when it's hard.

When it hurts, When it sucks.

When I don't want to

I look past it.

Relentless forward progress to the finish.

Call it what you want:

Stubbornness, Endurance, Determination. Guts.

Deep Down,

I don't know how to give up.

(and its always worth it in the end)

Preparations

Well, if you've been following this blog I've been preparing since the start of this year. I ran when I posted down to Melbourne, I ran at every opportunity and I spent a lot of time getting ready. I invested in proper running shoes and socks. I made sure I had good running clothes. I tested compression technology. I tried "Skins" and "2XU" products and I reviewed them, determining that 2XU are way better than skins. I was forced to learn and adapt myself to understand, and apply basic nutrition for runners and how to 'feed yourself' on the runs. I instigated the assistance of Iron Ray and researched glutard friendly electrolyte gels and  supplements for recovery. I planned my runs, and used tools like Map My Run and Garmin Express to keep up with my progress. It's been hard finding the time to write on tho blog but I've kept notes and now I'll elaborate!

Learning to chow down on energy providing foods, slow release carbohydrates, fast release proteins, energy and electrolyte drinks, gels, chews and the methods of carbo-loading building up to the big runs and eventually race day was one of the toughest elements. Get it wrong and you get cramps, indigestion and dehydration. Get it right and you run well, but still have to go through the ringer to train for all the other potential risks!

I found on the long runs two things that took a lot of planning that really contribute to my marathon:

Coconut Water and Electrolyte Chomps! The Coco-water was great, but I needed to run with it and the chomps needed to be timed and not just munched on for fun. I developed a routine of one chew every 15 minutes after the 60 minute mark. I then added the extra carton of coco-water at the 25km mark..my only issues were how I was carrying all this and trying not to spill the sticky-coco-water as I sipped it on the move...I was pretty tired of sticky hand syndrome (plus I felt like I was wasting precious electrolyte) so I developed a novel tool to assist me.... a straw! I pierced a straw and sipped it down like a boss! It did however take me up until race day to work this out!

Also, learning the benefits of compression tights, I realised that keeping them on post long-runs was a must for at least 30-45minutes to ease the soreness, and it worked very well for me.

In the course of 9 months or so (give or take a few weeks) I managed to clock up 413.89km of running training, thats 41:12:07 of running time and that doesn't include the time spend training in the gym, pool or on the bike. All my training has been for my three goals, but each one was building for this: 100km cycle (leg and core strength, cardio endurance and fitness), City2Surf (legs, breathing an nutrition planning) and then the marathon!

Race Day

How I put it to my friends and family: "I'm gonna finish, but I wanna be under 4:30 hrs"......

How I thought it: "I hope I finish it, If I do I wanna be back under 4:00 hrs"....

How it went: "crap I'm running too fast, JFDI, hang on I just passed 30km...crap look at that - Pyrmont Bridge....gulp....my legs are not gonna like that...." 

How I pushed through: "I'm gonna sprint finish...what's the worst that can happen...crap there's people who know me, run faster, faster keep pushing don't give up...."

Cue the Rocky soundtrack....

Finished. Jump up and down...hang on, legs can't jump. 

Here's the stats...

Distance: 42.2km

Time: 03:55:55

Average Pace: 05:35min/km

Calories Burnt: 3004 Calories

Average Speed: 10.7km/h

Max Speed: 61.1km/h

Average Heart Rate: 158bpm (85% of Max)

Max Heart Rate: 181bpm (98% of Max)

Link to a couple videos: Click Here :) and enter my Bib Number 13762 or Garry Bateman 

and watch the three short videos of my run! Im the beardie dude in turquoise singlet and 2XU Tights! 

Gymania...

Catching Up.

Over the past week or so  I've done a fair amount of training, in one form or other. I've cycled, run, climbed a crap-load of stairs, and I've trained in the gym quite a lot. I've been eating cleaner too. My body really notices when the slightest whiff of gluten passes my lips, I've had some accidental slip-ups, and I've even eaten some supposedly GF meals that've made me sick too. My body responds quicker the more time off gluten I have, so being clean means I notice the traces now...interesting times. Still, I mostly fuel my body with good nutrients and train pretty hard, so I'm happy I'm making progress.

I Love this. Charry.

Riding to Work

On top of the occasional run to work, which is pretty draining since I do the stair-master workout as part of my daily routine on my ship, I've started riding my road bike to work. It's around 10-11km depending on the route I ride, but its a great way to start and finish my day. Plus I beat the traffic and get to add the kilometres to my legs a different way!

My Gymania

It's awesome being back into a regular workout routine. I've missed it. But now I'm training hard, gaining functional strength and seeing minor changes all the time. My gym-focus is back with a renewed vengeance and its helping me get my body ready for marathon time.

I've changed my routine more regularly to keep myself on my toes. I've thrown in abdominal workouts at the end of my weights sessions (instead of during the rest sets), so I can rest, hydrate and prep for the next set, since I've been going a little heavier.

I've continued to utilise dumbbells, barbells, cables, med-balls and my favourite of the moment kettle bells. I'm planning on utilising my TRX onboard my ship (if possible) and I'm going to try doing "cardio intervals" during intra-workout in the gym too.

I've recently joined Fitness First, they look after members of the Defence Force, and have some really good flexible options for people like me. I get to train with Winnie and that just makes me very happy. Our workouts are always fun and its nice to spend that quality time together being healthy :)

Tonight, I concluded a fairly progressive Shoulders workout, with an abdominal blast. I actually managed to rope Ms Cheezo (one of my colleagues on my new ship, and good friend of Holmie) into doing it with me. We did Figure 8 crunches, Med-ball throw and catch sit-ups, overhead v-sits with kettle bells, heavy kettle bell standing side crunches - all 3 sets of 10 (or more). 

It was fun to repeat this workout, its one that Winnie and I did on the weekend at the gym too. Although, Ms Cheezo did find the med-ball to be a little challenging, throwing, catching and sit-ups all at once! It was a laughter inducing experience.....LOL.

Days 81-83 - Weekend Fun

Home at last. Friday afternoon was spent driving back up to Sydney. Friday night I relaxed, enjoyed my rest with Winnie and prepared for a big weekend of sport, fun and training.

World Cup Football 1

Saturday I planned to get up early, watch Australia vs Chile in the World Cup, then study, then train in the gym (a quick 30 minute session) with Winnie on her lunch break, since she was working all weekend.

I did all as planned. I'm liking sticking to my plans, it lets me see how organised I am plus I feel satisfied that I achieved all I set out to do.

Micro Circuit

30 minutes in the gym is not long to get a good workout, but never the less we gave it our best. It seemed logical to get a few pre-loaded barbels and head to the circuit/cross-fit area of the gym. There we proceeded to run 2 minute intervals of bicep curls, shoulder press, overhead tricep dips, push ups, sit ups, v-sits, lunges, squats, track-starts. After, noting the time we did 4 sets of the big rope, making waves with it for 2 minute intervals with 20 second rests between. After we raced the sled things - mine had a 25kg plate on it, Winnie was using an empty one. We were pushing, not pulling, the sleds up and down the astro-turf area. This was how we finished.

A micro circuit, I need to work on making the best use of time, but it got a sweat on us both and we got to spend some time together...which is what it is all about!

Roosters vs Knights

Saturday evening Winnie and I went to see the Sydney Roosters play against the Newcastle Knights. This was a pretty good NRL game. Sydney were losing, then in the second half they stomped all over the Knights. The Roosters ended up winning 29-12 in a really good game. The weather was pretty chilly, which meant lots of cuddles for the wife - again another reason to go to Friday night NRL with Winnie! Plus its pretty good entertainment....

World Cup Football 2

This morning I woke up extra early to set myself up to watch the Three Lions take on Italy in their opening game of the world cup. At the same time, my sister called me on FaceTime - we were then able to watch the game together. Is it me or is technology making the world seem a lot smaller - AWESOME! A devastating first game in terms of the result for England, but a few good lesson learnt. I look forward to the next game!

A Little Run

This morning, post football, I headed out into the wind and rain to run another long distance training run. I was aiming for 25km. I planned to run from my house to La Perouse, around past Bare Island, and then up Anzac Parade to Maroubra....and back the way I came.

This was a tough run, the wind was sapping my energy, the rain made me feel heavy. Then there were the long hills, short steep hills and half way I realised I had only had a smoothie for breakfast! Lucky I stocked up on electrolyte gel products this weekend.

This run I was trialling a new product, called Clif Shot Bloks. There's 6 in a pack, thats the equivalent gel of 2 liquid gel sachets. I used 3 bloks during the run, staggered over the 158 minutes of running. I did as recommended and sucked the yummy black cherry flavour gel blocks and chewed little slivers as I ran. This reduced the workload on my gut as I ran.

Post-run I smashed a protein shake with added L-Glutamine, and chased it with an electrolyte gel. This was another new product, made by Torq Nutrition. This gel was recommended to me over the weekend, so I gave it a try. It was wicked, great tasting, easy to swallow, less thick than any of the gels I've tried thus far. The real benefit was the less-artificial tasting flavour, which was Rhubarb and Custard. I was very impressed, and my stomach has had no signs of being affected by this or the Bloks.

 My stats for the run were interesting.  Average Heart rate was 148 bpm, the average pace being 6:04 minutes per km and the time, 02:38:58. My speed / pace was a lot slower than normal, but there could be many reasons why and I'm not too bothered. I burned something close to 2500 calories, and needed to eat a fair amount before I felt satisfied tonight!

Day 80 - Trainers on.

Day 80 - A Long Road Travelled.

80 Days ago I decided to start something. I can't believe I'm still going strong, stronger than ever in fact. I feel awesome, albeit a little fatigued, but awesome. My life feels like it has turned a real corner in the health and fitness department and that is what I was after.

12 weeks in, and my will power is growing with my strength. I've noticed that on this journey (and thanks for hitching a ride with me, I love the company) my eating habits are consistently improving, my strength and admiration for gym work has increased, and my cardio elements are really going from strength to strength. The best bit is that people are starting to notice my body changing and that adds motivation, and the extra support from those around us by means of the occasional compliment goes such a long way in helping us to keep our compass pointing in the right direction.

Changing the Game.

After a little advice from a super fit colleague of mine about distance running training, I've decided to do as I said yesterday. I'm increasing my kilometre count per week, adding the distance to my legs. I really want my body to be comfortable and be able to sustain a full marathon. The only way I can successfully achieve this is to put my trainers on, and get my run on. I plan to taper my gym sessions, maintaining strength and core work but not heavy. I'm going to be continuing with the endurance training, but more reps and lots lighter weight. 

Starting Monday, my program will look a little more unusual - especially since I will mostly train at night. I cannot fit much into the mornings due to work commitments for the next 2 weeks....

So, my plan is in formation. I'm currently working on my running sessions having some variety-flavour! I want to throw in a 5km speed session, a Hills Session (in principle a HIIT Workout), a Spin-Run Brick Session (something like a 5km Spin then 10km Run), a middle distance 15km Run, and a long run (25-35km or thereabouts). I also want to maintain at least 2-3 swims per week, and a minimum of 3 gym workouts. I'm going to spend this weekend building a new endurance, low weight program for myself, so watch this space.

 

Half a Marathon

Since signing up for the Marathon, I've only done sub-10km runs for one reason or another. Today I decided to change that. I thought at first to do a 16km run, then as my run progressed I felt comfortable pushing the distance. I ran 20.9km, so for arguments sake a half marathon and that was a great start.

I have to say, at first I was running with slightly sore right ankle (due to some heavy challenges at footie the other night Bruce Lee was on the opposing team and he had a good go at trying to snap my ankle! After the first 5km were out of the way, my legs started to be less obvious to me and my ankle pains subsided a little. I ran past Jervis Bay Village, Green Patch, Bristol Point, Scottish Rocks, Hole in the Wall and finally arrived at Murrays Boat Ramp (MBR). MBR is about the furthest south you can get to in Jervis Bay by road; located 8.5km from my warm cosy cabin, it did however offer the most fantastic sunset on my arrival - well worth the effort in getting there. I took a few seconds to enjoy the vista afore my eyes, take leak and get back on my way again. As I headed back up the hill (not experienced this particular hill since my Exercise Matapan scenarios from NEOC) donned my head torch and made for HMAS Creswell.

As I approached the 10km point, at around 56minutes, I snapped open my first ever GU Gel electrolyte. I opted for 'Espresso Love' flavour.

After talking with IronRay, I cautiously took small sips of the extra thick gel at 1km intervals. I didn't have my hydration bladder with me, so I took the small quantity of gel and pasted it around my gums and sort of sucked it and mixed it with my saliva to make it more palatable. I have to say though, no complaints on taste or the thickness. I made the gel last a little longer, and controlled the uptake of the energy gel. At the 15-16km mark, I stuffed the empty packet into my shorts zipper pocket and continued on. By comparison to the Endura Brand, the gel was thicker and more noticeably so. No after affects on my gut from either gel is a very good sign for this glutard!

As I ran through the gates at Creswell I felt the surge of energy kick in and I pushed through to chuck in a couple laps of the quarter deck, clock tower and waterfront...just for shits and giggle...well, actually to firstly hit 18km...then I kept going and at 20km I was almost home, thought I'd make the 21km exactly...but 100m out and still under 2hrs of running...I was very pleased.

Average Pace: 5:43/km

Average Heart Rate: 149bpm

Calories Burnt: 1807

I took a screenshot from Map My Ride's website, and it shows a few points of interest. The run was essentially a dark run, with many a kangaroo and cane toad along the roadside. I saw a sum total of 6 cars in 2 hours of road running off-base. It was a beautiful evening, fairly balmy until the sun was finally set and then it was pretty chilly (especially when my sweaty singlet was sticking to me).

These pretty much sum up how I feel at the end of any long run, and why I keep going....

Good Night x

Day 79 - Changing it up...

Time for Change

It's fast approaching the time for me to knuckled down and get my body ready for the spring running festivals that I am enrolled in. This means reducing the weight training, increasing my cardio - specifically my runs and working on my endurance.

From an endurance point of view, I've been busting a groove on this for nearly a month now, with some interesting results. I noticed additional strength when cycling, I noticed slightly increased fatigue when swimming, but running has reached a sort of plateau....I think the daily routine of weights is awesome, I'm addicted to it. I love it. However, I need to reduce it and increase my cardio training.

Today I worked out in the gym with a pretty full on arms and abdominal session. I pushed hard for nearly 2 hours and really gave the gun a good going over. I've noticed my core strength improving, and I really want to maintain that, so I'm toying with the idea of developing a strength-based all over body workout to compliment my running aspirations and training.

One thing I did notice was that starting over at the new gym really hindered my workout. I was looking for kit and having to make changes on the fly because the new gym has different gear. Thank goodness for options and the learning I've achieved in this so far!

I will do some more research and see what advice I can glean from experts and experienced peeps before I make too many drastic changes. This week I plan on increasing the run distances, and frequency of my run too. I plan on changing the gym routines to more reps, much lower weights (perhaps even just body weight) and I'll start combining muscle groups to start giving the whole body a workout each session.

Tomorrow I'll give you a little more insight into how I plan to develop my next routine, and how I plan to train specifically for the next big milestone - The Blackmore's Sydney Marathon.

Days 73-78: Crazy Busy!

OH MY GOSH!

I have been so crazy busy this past week or so. Last wednesday was my last post, and I'm sorry I dropped off the radar. Moving interstate was a very time consuming endeavour, which meant training was put on hold. I dabbled to stay in the game, but nothing substantial until today!

I also had the opportunity to spend an entire weekend at home, between location changes, with my lovely wifey. So, being the try hard hubby that I am, I made sure that the whole weekend was devoted to all things concerning my better half. This also took its toll on me and my regimen.

Sometimes, life gets in the way, and we can't do jack about it. We just have to acknowledge it, accept our situation and create the next opportunity to get back into the rhythm as soon as we can.

Last night, I moved to my latest destination, for a new training course which will take me to my honeymoon and then my subsequent posting to a sea going ship will follow that. Mr Peds will be my companion as we move forwards, he will join ship sooner. My new location, at least is in the same state (NSW), although technically Jervis Bay falls under the ACT...so we're not...but it is only 2-3 hours drive from home...easy.

So, day 77 was spent packing, driving, unpacking and settling into my new cabin. I managed a quick 500m swim in the pool here at HMAS Creswell. It's a smaller 25m pool, so times will be quicker and it'll take a little more to fatigue me!

Run Swiftly

Today, Day 78, was quite fun. I woke early, at 0500h, and got my lazy bum out of bed. I decided last night that I would use mapmyrun to plan an early run. I planned to knock it over before class. I planned everything except the rain.

I launched into my run. From my accommodation I ran down to the medical centre and past the NEOC accommodation, then down to and around the post office, a loop around the quarter deck passing behind the clock tower, then around the 2.4km route and past the front of the clock tower. From there I ran past the wardroom, then out into the darkness, down past the Captain's house, and the waterfront and back up the hill. At the top I past the NEOC accommodation, turned right and ran up to the gate. I returned and repeated the 5km loop.

At 7km, as I looped the quarter deck, the rain started - gently at first, teasing me. I ran past some New Officer Trainees doing their fitness test 2.4km runs, and thought "at least I'm here by choice, they have to be here..." As I said this to myself the rain tease turned into a heavy drizzle. As I looped behind the Captain's house again, the rain got heavier, and heavier until as I ran up the hill from the waterfront I was starting to feel like a drowning rat...reminiscent of my NEOC 49 days, I power on through. Rain still getting harder, bigger drops, more sideways - right in the face, actually.

By the time I was at the gate I was ignoring the rain, the reduced visibility and enjoying the freedom I was feeling. I was soaked through, and still determined to make it back to complete the 10km. As I reached my destination I realised I was at 9.83km (not quite 10km). I can live with that. 54:29:10, so my pace average was around 6:02 min/km, and average heart rate was 147bpm.

Lesson in Leadership using Volleyball

I had never played volleyball, until today. Our course instructor (I'm on a leadership course) decided he wanted to teach us using the medium of volleyball....awesome! First a game of rally-point and then a game of penalty-volleyball. Basically, the crux of it was teach us that the first game participants were not as committed, or accountable to their teammates that game two. Game two, rules were simple. If you messed up and the team lost a point, you sat out and did push-ups, sit-up or something to that effect. The only way to get back on was for your team to score a point without you. Objective of the game is simple - reduce the opposing team's players to zero. It surprising how much more competitive, and how much more you'll try for your teammates when there are consequences, and that was the lesson. I have to say, this was an awesome way to get us out of the classroom, bond with our new classmates, and teach some valuable skills. Thanks LEUT Johno.

Tuesday Night Football

As if I'd not had enough cardio for one day, I played 60 minutes of indoor football. Players and location have changed a little, but the game was just as hard with some very silky skills. In fact, Nerdy-Norm turned out to be a dark horse. First match, and he scores the first 4 goals, and has some very dazzling skills....another part-dutchie I think...

Time for bed now. Tomorrow I'll be hitting the gym proper. I will need to work out a new schedule to suit earlier class starts. I looks like no morning session, unless I run early, and a bigger evening session.....Sorry for being so lazy... But, I'm back now.

Day 72 - Wednesday

Wednesday

A strange and fulfilling day. After a nice lie in bed, and a later start I worked through the morning with a pretty focused mindset. Achieved some tasks that needed doing at was ready to have a 'quick' workout by about 1600h.

Gym

I decided on a workout which would make me feel pumped after! I opted to do chest and abdominals, I pushed hard in the gym, blowing out the cobwebs of another naval day. I was going pretty well actually, especially during decline bench press and the incline dumbbell press exercises! Started seeing just a touch more development there! My abdominals were feeling like they had plateaued but after yesterday I knew I could keep going! I maintained a good training rhythm for around 90 minutes.

Spin

I was intending to do some endurance cardio today. Initially I was going to run, but the inclement weather made the decision for an indoor session for me. I then decided on a short spin and a short swim. Have you ever gotten so into a flow, that you've lost track of 'time', even though you know how long you've been going for? Well, today that was the case. I was spinning really comfortably, averaging 95rpm, with a steady low heart rate 110-115bpm in a nice gear similar to my normal riding gear on my Cannondale. I saw 30 minutes fly past, then 45, 60....90 and well, after I realised how close to riding 50km I was - I decided to stay put until then. I ended up riding 54.1km in 120 minutes. Not bad, and although the saddle and riding position isn't perfect on a spin bike, I was pretty comfortable throughout, even when my butt started to get sore at 50km! A very pleasing time.

Gels & Energy Products

I wanted to test out some electrolyte gels to see which ones would be suitable (for my glutardyness) for when I start running beyond 20-30km in preparation for my marathon in September. I wanted to test to see if could go a little farther after taking a gel, and to see how my body would react. I took an Endura brand gel in my pocket. Since I've tried the dextrose ones, and the GU Chomps (which are quite good on runs), I wanted to give a thicker gel a try. This one was espresso flavoured which was quite nice at the 30 minute mark. I made sure to hydrate throughout my session, but did down a little extra fluids after the gel (as directed on the packet). I found it to taste good, go down easy, and most impressive of all - I have had no reactions from the maltodextrin. I found my ride focus was improved, but that might just be due to listening to my iPod for a change of music! Plus conversation with a sailor riding alongside me for around 30 minutes made light work of the first quarter! I'll be talking about these gel things a little more in the future, when I get to test on some long runs.

Needless to say, after 3.5hrs of training, I was getting hungry and decided to call it a night. Now I need to get back into my packing...Going home in 2 more sleeps!

Day 71 - Week 11 in Full Swing

Week 11...

As my last week at HMAS Cerberus starts to close in on me, I have just realised something really interesting. It's been 11 weeks of hard slog in the gym, but thats really helped my focus on my studies too. It was dragging on really slowly, then as I progressed with my training, getting into the blogosphere and seeing small results, the time has literally flown by. Awesome.

So, I thought it would be good to update you all on my progress. So, with week 11 in full swing,  here we go...only 3 sleeps until I go home to Sydney, and my beautiful wifey, Winnie :)

Wake Up Run

I decided, that if my schedule was going to get a little messed up this week, that I would mix up my routine too. As my alarm roused me this morning at 0500h I felt torn - I wanted to get up and go for a short run, but I really really wanted to stay in bed...the justification began and it took around 15 minutes before I pushed past it, and started to sluggishly get dressed. I even checked the weather! So, even though I wanted to run, something was making me resist, but too be honest that was just me being somewhat lazy I'd say.

I had a quick stretch, and set off on my way. As my Garmin 910XT beeped to inform me that I'd ran my 1st kilometre, the rain set in. It was fairly hard going, but a worthy run. I ran at my usual distance pace of 6min/km, and started to enjoy the rain.

I know I only ran 5.12km, and it took me 31:48 to complete, but I feel about a million times better  for actually doing something this morning.

6-A-Side Footie 

90 minutes of indoor football, running around, keeping goal and sweating like a beast. That's the nature of it. Dutchie always organises a game, twice a week without fail. Football fever really is setting in again! I let 2 goals in tonight (as keeper), and scored 1...not bad.

For me, I enjoy playing indoor footie because its a really good team exercise, all working together to try and win. Tackles, rebounds, headers and all the skills (more some that others). I particularly enjoy the level of fitness that it needs, really quickly improves your sprint / explosive power. I can go on.

Just Because...

Training on Fatigue

SO, post footie I headed directly to the gym to get my burn on. I pushed through a 75 minute shoulders and abdominals workout, with the burn and ache of fatigue as I progressed. I made through the workout, knowing that I turned a corner (and hit a wall) with my endurance training. Today I have truly tested my boundaries. You see, I've also increased the number of reps from 8 to 10, and still train 4 sets. I've only reduced the weight a little to allow for the extra work, but I could feel the need for fuel etc kicking in as the fatigue wormed its way into my workout.

I've had a positive day for training, but it hasn't been easy. Today, I struggled to start and as I gained momentum I trained with great energy. I will probably rest tomorrow morning, and train late in the day so I give my body time to get over it.

Days 64-70 - Guilt, Decisions and Fitting It All In..

Guilt Trip?

Why do we feel guilty for missing a workout? Its something that really bugs me. Anyone who regularly trains, watches what they eat and lives an active lifestyle knows that missing one workout isn't going to reverse time, add layers of fat or make us inconceivably unfit.  So why do we beat ourselves up over it? Over the past 10 weeks I've been working really hard to maintain consistency in my training routine, and healthier eating regime. As time has gone by, I've noticed how much easier it has been getting to get myself to the gym, or choose the healthy meal for dinner. I've survived the past 70 days on a balanced diet of guilt, inspiration and reward. But why? Well, I've been reading up on this....

The real fire starter that made me start writing about it was the events of the past week (grad week). As I look back upon a very busy week; a week packed with early starts, long days of presentations  about naval stuff, and late evenings spent social networking; I recall the amount of guilt I felt for skipping a few training sessions, and for the social drinking I've participated in (and there was a lot of that). I woke each day, a little slower, each day hoping to get some exercise, and punishing myself if I didn't get some. I managed two 90 minute football (5-a-side) games, some gym time and a lunch time swim between Tuesday and Friday. Sunday I punished myself at the Flinders Street Fitness First, and today I had a glimpse of a normal day, compressed into the evening session. It was a wicked to give my back and abs the blast they needed, plus a good 15 minute spin, followed by a quick 13 minute 500m swim just about finished me off.

So, after each session, and in particular tonight's, I started to lose all feelings of guilt, once I had punished myself. It's been annoying me as to why I felt guilt in the first place...So, lets talk this one out....

Different Points of View

Is developing a healthy mindset a vital component of a healthy lifestyle? I believe it is. I also believe that making decisions and taking ownership of our choices keeps us on track, without the twang of guilt that makes us feel so bad.

One article I read suggested that a primary reason for people skipping workouts is that the drudgery that can occur when workouts are forced, or in other words, if we want to be successful we need to stop forcing ourselves to do the things we don't like doing. Well, that seems sensible.

My research led me to a US Football Coach, John Gagliardi, who is accredited with being the most successful college football coach in the history of football coaches....wow. He has a philosophy thats so simple its cringe worthy. Intrinsic Motivation.

So, what is Intrinsic Motivation, well it's funny but this was also mentioned during the week at one of the naval presentations by a well regarded Captain. It is the key to longevity in all things; but lets keep it fitness related....It basically this: if you like it or enjoy it or find it fun, you'll keep doing it. FULL STOP.

So if liking exercise is the key to sticking with it, what makes us like it? Apparently, there's three things that we need:

1. Autonomy - the choice to do it is made by YOU, not someone else.
2. Competence - you know what you're doing, or are at least you're improving.
3. Relatedness - the activity connects you in some way with other people.

That's how the US footie coach did it, by creating an environment with all three, nearly 60 years ago.

Points to Remember: 

• Exercise is a choice, not a jail sentence - Knowing that you are in charge of what you do may assist you in getting started.
• Exercise is a commitment you make everyday - Some days you're more committed than others. You need discipline and consistency to keep you getting out of the door.
• Every day is different - Some days you need to work harder to get motivated.

Skipping....?

I often find myself, feeling guilty for asking the following question - How will skipping affect my day? Well, I've discovered recently that a workout isn’t just important for burning calories, it can affect every part of your day, both physically and mentally. I try to remind myself that getting in a workout routine:

Gives you more energy

Improves your confidence and self-satisfaction

Starts your day on the right foot

Helps you concentrate better

Helps you get more things done

Allows you to actively re-commit to your goals

Exercise is one of the few things you can do that seeps into all areas of your life. Just a few minutes and some sweat will pay off in the long run.

I guess, the crux of my research points to mindset. Develop a healthy relationship with your training. Have fun, and enjoy what you're doing. Don't be hard on yourself if you need to skip, but remember why you train and how good you feel and use that as motivation to get yourself back on track. It's not looking like an exact science, so have fun with finding out what works for you... I do.

Day 63 - Raising The Bar

Another Typical Monday

Just another typical monday morning, back at Cerberus. Frosty, well chilly mist, but still at 0545h before sunrise, its not the most appetising wake up. Sluggishly I crawled out of bed, rubbed my eyes and with a yawn started to walk around / drift around the room trying to locate my gym clothes in the dark - the thought of bright fluorescent lights furiously beaming at me was not very appealing. I threw on my clothes, downed a pre-workout and headed out into the dark.... As I walked I continued to review my plan for my morning's workout...desperately hoping to get my gears shifted into high....slowly I started to warm up and get into my normal head state - perhaps the chilly mist was waking me up?

On arrival at the gym I was still not in high gear, but I was warming up to it...I worked through my new back and abdominal endurance workout, with lower weights than last week but higher intensity. I felt really good about the work I had done after 90 minutes... and my muscles were feeling that good burn I love so much! Abdominals were feeling tight, and as my walk back to my room progressed I felt like today, I'd see if I could push myself a little further.

After lunch I decided to go for a swim. I knocked over a pretty pleasing 1.5km swim in 40 minutes, and pushed through the shoulder and abdominal burn I was experiencing. After a good stretch, and about an hour to relax after my swim I intended to relax for the rest of the day...but that didn't last long. I ended up training on the squash court, solo for about 15 minutes of techniques I was taught in days gone by (when I was back in the UK) by an old collection of friends Mr Lewis, The Meredith's, The McQ's and regular on court tantrums playing against Mr Mouldie and co.... So after 15 minutes of nostalgic forehand and backhand training (in the box for 20), behind the line for 20, 20 lobs, 20 drops...etc... I was asked if I wanted to play squash (in a match) with a sailor. I courteously agreed - who wouldn't want to actually play squash on a squash court!! It was a good game, I emerged victorious after 3 games, each played well by both players. I started remembering the old days where the golden ladies of squash would play lots of airy balls,  lobbing opponents and taking the power right out. I started to play with a few mixed shots and I held my own on the 'T' for most of the match. Feeling pleased with my efforts, post game, I rewarded myself in true squash style... a cool cider, a glass of red wine and cognac enjoyed fireside in the wardroom.

Raising My Bar

So, as you may have read yesterday, I'm thinking of entering a few events to test my preparation, keep my focused on my training goals and prepare me for next summer's triathlon events (if I'm not posted to sea). Well, further to that, my awesome wifey-dearest, Winnie, registered me for the City2Surf in August, and my original 2014 goal of running the Sydney Marathon. I've never done 42km straight, but I know in my heart that I can pull it off - besides I remember saying that if it doesn't challenge you, it doesn't change you. Well, this will be my biggest challenge of 2014. I will achieve it. I will finish. Thats what's important about goal setting; set the goal, and ensure you get there... I'm gonna need help, and I'm gonna need a lot of support to pull this off. So, if you can, your support would be appreciated.

Just to raise the bar a little higher, I'm going to make sure I do it and I'm going to raise money for a charity that's close to my heart, and I'll keep you posted, just waiting on some information first.

Well, there we have it. Monday, done and dusted, with a hint of nostalgia, hope and promise thrown into the mix!

Day 52 - Gym-Happy

I saw this today and it really made sense, plus it's what I've been doing all week....

Happiness

Today, I've been really quite chirpy. A happy soul. I've been smiling and enjoying the sunshine, I've trained really hard and I'm going to go out in Mornington tonight, for a birthday celebration....Major thing here, thanks to Mish Bridges, is that 8 weeks into my regime, I'm not going to feel guilty about going out. I'm going to control what I eat (a glutard's lot) and drink, but I'm not gonna stress...this way of being makes me very happy.

I've started seeing changes, mostly in functional strength, some size changes in my body and there's a twinkling of minor definition coming in mu physique. All major contributors to my happy state. I feel good, therefore I am good.

Another quite interesting thing is going on for me, I've only just realised that people actually read this blog. So, thanks for your feedback - I love it. Like I said, 52 days ago, this blog is to hold myself accountable, and to document the transformation that I'm intending to occur. So far, so good. Like I said yesterday, it's not easy but I'm not a quitter....

As my training is becoming more functional, and more aggressive in its nature, I'm becoming very keen to see how far I can push my body. It's all about limits; understand them to surpass them. I'm improving so much at the moment because I work to this, and I also know were the 'line' is, when to stop myself, apply controls to prevent injury....well, so far, so good.

Training Arms

Today is arms day! I had a massive session. At the start of this week I applied a little of my research into functional training, and endurance training. I also found that there are heaps of training videos and tutorials online to help further develop this knowledge. To that end, I've totally changed up my arm workout to suit. Still working on sets of higher reps, and more sets to accompany each exercise; I decided to focus my attention (whilst working mostly compound exercises) toward developing forearms, biceps and triceps. I decided that I'd give my favourite session a little workout, to boost it and shock it.

I started with forearms. Using the barbel cage I conducted farmer walks - not only are they goof for core, but also in the development of strong forearm and grip strength. I worked hard, walking around the gym floor with this thing. I ended up with 90kg (plus the bar weight - I think 10kg extra) on the frame, so good feel it very early on. I ended up doing about 8 sets, which was really good fun!

 

Start position for cage bar farmer walks... 

After I continued with forearms - and possibly the hardest exercise I've encountered: Palms Down Barbell Wrist Curls, over the edge of a bench. I ambitiously started with a 15kg bar, but ended up realising very quickly that I had to drop to 10kg to get used to the exercise, then after 3 sets of 8 reps I bumped up to 12.5kg for another 3 sets. Very hard, my forearms were getting the workout they've never had! I completed a similar set doing the Palms Up version of the exercise, which are way easier - so I returned to 15kg bar and completed 5 sets relatively comfortably. My last exercise was a set of standing olymipc plate squeezes. This is really a grip and forearm burnout - so, naturally 3 sets of 10 reps sealed that up nicely!

With my forearms still throbbing I moved into biceps. I grabbed a couple of 10kg dumbbells to allow me to do standing Zuttman curls. 5 sets later I could feel this was going to be an AWESOME arm burn! I moved to the E-Z Bar to do Spider curls - you lean against the angled part of the biceps bench, so that your arms drop down fully to work the flu range of the muscle. Hard. I managed to get, after 5 sets, to 30kg plus bar (approx 5kg extra) on the 4th and 5th set, which was a good place to be!

Next, I continued by working through 5 sets of inclined (leaning on incline bench belly down) bicep curls, using the 17.5kg bar. I finished biceps off with some good and heavy barbell bicep drags, using 30kg as a maximum was pretty good!

My E-Z Spider Curl Set Up

Now, Forearms really singing, Biceps swollen I moved into Triceps. Starting with the E-Z Bar to run through 5 sets of skull crushers, followed by cable work to really push them. This included Overhead Tricep Extenders, Reverse Grip Tricep Push downs, and Triceps push downs. ON the push downs I actually stacked the cable machine (45kg) for 8 reps! Boo-Ya!

For my final tricep workout I took the rope connection and moved to the seated row cable machine. I hooked in the cable. I then took a lying position, with my head near to the pulley end. IUsing my whole body, I pulled the rope overhead, then inline (but parallel) to my body, twisting out the tricep at the end. This worked my lats, core abdominal region and triceps....awesome!

Abdominals

Yesterday I was saying I need to improve my ab workout. Well, I did today...like, I really pushed hard. Since I was entering the third hour of my workout, and still going strong, I decided to start with suspended/hanging knee up crunches - I did 8 sets of these, each with 8 reps. Next came a new exercise, Landmine 180s. These are using the barbell and the hinge piece that it slots onto to create a big pivot arm. I started with a warmup of the exercise, no weight, for 10 reps. I then added a 15kg disc and did 2 more sets of 8 reps. This was NOT an easy abdominal exercise, I could feel it working everything on my body all at once! I ended up with 20kg on the bar (plus the bar which is 20kg) so, a good long start to abs!

Me, doing landmine drills..these are awesome hard work!

After the Landmines, I went over to the cables to do Pallof Press Core stabilisers, with weight. These burn your arms, lower back and middle abs. I did three sets on each side, ending up with 30kg load. After I did 3 sets of 8 Cable Lifts, with only 15kg load. These are like enhanced wood choppers. I found the Spell Caster dumbbell twists to be really uncomfortable, but 3 sets of 8 reps, with 6kg dumbbells really tested me!

Whilst doing abs Mr Q had entered the gym, and asked me to 'spot' him whilst doing bench, then assist him on pec deck so he could do a burnout. Good Job Q! You're looking much stronger these days too. In between helping Q, I pushed through 4 sets of Full Rectractors. These are especially hard because your upper body and feet are not in contact with the ground (except before and after each set). I did sets of 10 and by this time by body was cooked, like a chicken! I decided it was time to start to relax!