UPDATE!

Update

As you may or may not know, I am proudly serving in the Royal Australian Navy as a Marine Engineer. Well, the time has recently arrived for my ship to deploy. I’m going to be vague about those particular details, but needless to say I’m going to be away from home, and my amazing wife, Winnie, for many, many long months.

Excuse a few memorable moments with my amazing wife.....

Charles Bridge, Prague

The night we got engaged

The smile that melts my heart..

Happy Memories - 11-12-13

 Winnie, Happy Anniversary in Advance - I Love You xx

Langkawi, Honeymooning

Coco's on Perhentian.... 

Ok, now then... where was I? 

This year I’ve set myself many challenges and I’ve risen to them all. I’ve finally had my honeymoon with Winnie, run and cycled my way through personal goals, and given up unhealthy habits. As such, I believe it’s made me stronger – both emotionally and physically. Besides, behind every self-actuating, hard working and successful man is the real hero - the wife. Winnie has endured me through everything, and I love her more than she'll ever realise. To the moon and back, baby.

The physical side is easy: train hard, take your nutrition seriously, rest and maintain hydration to see drastic development. Emotionally, I’ve been on an interesting journey. The emotional journey has been phenomenal really. I’ve been separated from Winnie many times this year due to work and I’ve taken that on the chin. I’ve had my homesick days, but I’ve learnt to balance things. I’m even getting used to my new scruffy beard and new family nickname (from my nephew) “Pirate”!

I’ve continued with developing my understanding of myself. I’ve kept up with my affirmations and techniques learnt through Neuro Emotional Technique sessions with the Peaceful Warrior and Miss Maddy (her awesome substitute), I’ve meditated and tried not to take things too seriously. I’ve become strong through that training and that’s really prepared me for this deployment, my first ever.

In my preparations I’ve developed a healthy diet and a serious gym habit, which I’d say is a pretty good exchange for junk food, movies and excess drinking.

I’ve pretty much given up the use of the word “try” and I that’s helped me to become more accountable for my actions / decisions. Let’s not forget those immortal, embedded words of Michelle Bridges:

“JFDI – Just Freaking Do It!”

Sore is definitely the new Sexy, and it’s my mission to maintain this whist on deployment. I want to be a role model for health and positivity. My blogs, due to the nature of my work will be sporadic or released in bundles as we bounce around the Australian coastline (whenever that may be)…so don’t lose interest, and look out for my posts when they pop up!

Phase Two - Giving Up

Giving Up...

The hardest part about being healthy and moving towards being fit is giving up those hard to quit vices. My vice, my one thing that I cannot seem to live without has always been Coca-Cola, and all other forms of sugary, soft fizzy drinks. They have always been my refreshment 'go -to' for as long as I can remember and honestly, I've known for a very long time that its part of the reason why I never shift those stubborn inches of unfriendly, unhealthy fatty tissue. Well, not anymore!

It's going to be hard, but I intend to diarise my next goal - Quitting Coke (and other soft fizzy drinks). I'm going to get fit, that goes without saying since my Naval career demands me to be, but I'm going to give up the fizzy drink that I've been consuming at an alarming rate. I'm going to follow a Yoda philosophy and I'm not going to say try...

 Yoda, Jedi Master - Star Wars V, The Empire Strikes Back

On the back of my trifecta of goals this year, I decided not to wait for the anti-climax, and push on with another goal for 2014. So, I'm a gonna kick the habit and give up Coke (and other soft fizzy drinks) and keep pushing myself to get as far away from FAT and as close to FIT as I can!

I left this post until I had completed 3 whole days before writing it and today is the 4th.... Since I'm not always going to have a good signal (I'm currently deployed) to post I'll be writing everyday (ish) and posting all of the written blogs in bundles! It's the best I can do.

So, Why Coke? Well, as long as I can remember I've been a little addicted to coke, well any cola derivative and well, as much as I enjoy a refreshing cola beverage, I'd like to think that I can live without the urge to drink it. Luckily, I've never needed cola for it's caffeinated properties, instead I just love the taste and the sweetness. Well, thats where I've realised I need to focus my attention. As I've known for a while a single 12oz / 355ml can of coke contains 34g of sugar (or equivalent to sugar in the High fructose corn syrup), which is like swallowing 10 teaspoon of sugar, every time I knock back a can of cola... that's just wrong. My dentist would agree, my wife definitely agrees and almost anyone interested in health and fitness would be like "Derrr! We know that Gaffa!" - however its taken me almost a year of training, eating right and developing my own nutrition to realise I'm potentially reversing all the good I've been doing. If I drink 4 cans of coke (I have been known to smash more in a day), which is like 48oz / 1420ml of coke I'm consuming 136g of sugar... thats 40 freaking teaspoons of sugar...no wonder there's such a concern for obesity when people consume large quantities of cola (and other soda pops).

I've decided to ignore all of the advice out there, in lieu of knowing my own body. I'm aware that I should reduce my coke intake until I stop 'needing' it, but I know that one taste and I'm hook again, so I'm going cold turkey... at least I'll be a grouchy bugger at sea and not at home! I've had a headache and I've lost my appetite this week already, so I'm hoping for some stability there.

Apparently I'm supposed to get a caffeine withdrawal, but I doubt that'll happen since I drink coffee - which incidentally I've reduced in consumption too!

Wish me luck. This may be a bigger challenge than a marathon!  

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! 

School Dayz...

Big training day today, with a long chest and abdominal workout, broken up with a 90 minute indoor soccer match! I even scored 5 goals! I treated the soccer as an interval workout, with lots of short bursts of sprints and running around. I worked very hard, focussing on the running which I hope will give my legs that edge come Sunday when running the C2S with the wifey...

The Nerdy Part

So, today after much research, which is always an ongoing event for me, I've decided to write a post about supplementation. I know that this subject is confusing for many people, and so I have decided to write about a few elements of supplementation that are relevant to me. I'm going to talk about Protein, and touch upon Amino Acids. I'm going to try to not get too scientific (which will be harder than it sounds), just keeping it as a sort of Dummy's Guide....

Supplements are a minefield. Linger too long and you could literally blow your mind with all the information, advertising and forums out there. EVERYONE has an opinion it seems. Well, being protein deficient and very active (these days) I have been guided by others, namely the professionals whom I interact with, to develop a base understanding of the supplements that I've taken. I like to be informed. Every day is a school day for me! Before I get into this, my post is not a be-all and end-all, just my research to date on protein (mostly) and its uses...but not all proteins, just so we're clear!

So, here I go...stepping onto the minefield....KA-BOOM!

Protein

Protein is a macronutirent found in food, such as meat, dairy products, nuts and beans. It's made up of amino acids. Amino Acids are the lego-bricks of lean body tissue, and promote healthy bones, skin, hair and muscles (to name a few). It is best to try and obtain the bulk of protein intake via whole foods, it can be very difficult to achieve with a modern lifestyle - which is why Winnie and I are turning to the more Paleo / Raw / Wholefood way of life. 

In other words, for the most part people often need to supplement Protein. I was diagnosed by the PW as protein deficient not so long ago and that started my research. Diet is key, I hear it all the time. Supplementation is almost essential for intake of aminos on the fly, if you have a hectic life or lack the discipline to eat like a Superhero (or RAN Physical Trainer).

Protein supplements come in almost any imaginable variation, but when it comes down to it what are the main types of Protein? Well, not all protein sups are the same....typical. Protein supplements are classified into a multitude of types. I'm just gonna discuss Concentrates, Isolates, and Hydrolysed Whey Protein, and Casein.

Whey Concentrates are probably the simplest and most inexpensive protein source. It's pretty common, and I understand it to be a good place to start if you're a newbie. It can be hard to digest and can cause bloating and gas (not good for you or your friends). It's fairly versatile since it can be a snack source, used pre and post workout for boosting protein.

Whey Isolates are fast absorbing proteins. They are generally a little more expensive than concentrates. Isolates are good for folks who are maintaining a low carb diet since they usually contain less sugars and carbs (if any). They're really good pre and post workout, and since they absorb quickly they supply essential recovery nutrients to the muscles to assist with repair and growth.

Hydrolysate Proteins are the most expensive source of protein. It is also the highest quality available. They provide highly absorbable peptides that can have a really significant impact on muscle repair and growth. These are the fastest absorbing proteins. Hydrolysates are kinder on your digestive system too. They are very good when used as pre and post workout supplements.

Casein Protein is a little different. It takes a lot longer for casein to breakdown (anywhere from 5-7 hours to fully breakdown), which makes it ideal for overnight use. Since it takes so long to breakdown and absorb, your body works through the night absorbing and utilising the protein, while you rest. Since it takes so long to breakdown, casein protein is excellent for during the day, since it clots in the stomach leaving you feeling full-up! Casein is often thicker in consistency and as you drink it you feel like you're drinking a filling meal. Casein will deliver nutrients over a long period of time, which is great for daytime use.

There have been many a discussion targeting whether to use Whey or Casein proteins, the advice I was given, and currently adhere to, is that its beneficial to use both. Use casein at night or for meal replacements when not training to deliver more sustained and controlled absorption of nutrients.  Use Whey as your pre or post workout shake to get fast absorbing nutrients to your muscles quickly. Using both in conjunction with a nutritious whole food diet and you're onto a winner.

Peptides?

We're talking good peptides, not the doping kind that cause sporting scandals. Di and Tripeptides are found in all Hydrolysate Proteins, but what are they? Well, they're the reason hydrolysates are most expensive! Scientifically however, Peptides are the bonds that hold amino acids in their chains within protein. The longer the chains, the slower the breakdown and absorption of the amino acids. 

Since hydrolysate proteins are produced from purified protein sources, each hydrolysate is a complex mix of peptides and chains (of different lengths) of free amino acids. Absorption kinetics of different hydrolysate proteins is based on the proportion of di and tripeptides.

Research (not mine) shows that the only type of peptides that are absorbed intact through digestion are di and tripeptides. This is because they are shorter chain length peptides and therefore do not undergo hydrolysis before they are absorbed. This is good because the hydrolysates with lots of di and tripeptides are absorbed faster than other proteins with more complex amino chains. What this means is that due to rapid intestinal infusion, the aminos from the protein gets into circulation much faster than regular free aminos. This also means that there will be a more abundant supply of amino acids in circulation that are available for muscle growth and repair. Hydrolysate Protein containing these small chain aminos with di and tripeptides allow for much greater levels of blood aminos and mixed muscle protein synthesis than casein protein. Again, another reason why it is so much more expensive. 

Scientifically, its a superior product, but you may want to ask yourself if its necessary for you. If like me, your body struggles to synthesise proteins, or you're lacking in amino acids, it may be a great place to investigate further. My advice is to do your own research, but bear in mind that all manufacturers are selling the best type for you...ahem. Well, you and advice from your professionals is the first port of call, I suggest. 

Think before you Drink. 

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.

Don't Stop Believing....(or training).

Well, Hello there! 

It's been a while.... 

...Since my last post, but rest assured I'm well and truly on my way to fit (and working hard to avoid the fat). Since my last post I've been overseas on my honeymoon with the wifey, joined my new ship (based in Sydney at last) and I've been preparing for the first milestone run of my running season - The Sydney City2Surf (C2S). In 2 weeks time, I'll be running alongside the wifey, hopefully in my new ship's team colours.

Preparation....

The key element for any event is the preparation. I've been working on endurance and distance, clocking up the kilometres for most of this year, so recently I've been working on speeding things up. I've been gradually pushing my 3km running time down and just yesterday I pushed it down to 13 minutes. I'm not sprinting the 3km, I'm striding it out running at around 4:20 min/km. I'm doing this to increase my running power. 

I've also been doing quicker 10km runs (its 10k from my house to my ship), which demonstrates how the speed training is helping too. I've incorporated more legs into my compound gym routines. Until recently I've been unable to train everyday, or even regularly in the weights room, so starting this week I'm applying the pressure (on myself) to finish work a little closer to a normal time, hit the gym and either run or cycle home...in fact I'll probably alternate between the rides and the runs... My gym workouts are more intensive, but i'm not 'building' at the moment, I'm burning the fat, tuning my muscles up for the running and having fun with my workouts...I'll keep you posted. For example, yesterday I managed a shoulder burnout and a good chest workout, with some abdominals weaved in too! I wanna try and keep my workouts during the week under 60 minutes - the plan is to keep moving all day, work my muscles in the gym for an hour then run (another hour) or cycle (around 30 minutes) home, this is intended to given my body a feeling of working at different levels for extended periods, so come long run days and marathon event day my body doesn't burn out too soon. I am trying to train smart, not just running and burning up all the muscle mass. I'm trying to strengthen with gym and diverse sports activities, create muscle memory and strength through a variety of runs to have more muscle control and endurance to go the distance at BSM. 42km is a long time to keep running, and I want to be prepared.

This also means learning to fuel myself before, during and post activities to allow my body's output to remain consistent for the duration. I'm still sampling liquid/gooey gels, and solid gel blocks for during, I still supplement with protein and glutamine post training, but I've been avoiding pre-workouts since I left Cerberus. Now, I just try to eat better and stay hydrated - I'm working on balancing electrolytes and loading with healthy carbs (quinoa, corn cous cous, rice and GF pastas), which is really helping!

My new ship has lots of stairs, and is a very large vessel (approx 200m long). I reckon that I'm ascending and descending the 12 deck levels, and covering literally tens of kilometres just walking around the ship! My quads and hammies are getting a really good workout and stretch, which is helping to add the 'hill climb' element to my training - albeit by means of walking intervals.  

My current daily activity

Planning....

I'm using the C2S as a training event for the Blackmore's Sydney Marathon (BSM) in September, and I'll be ramping up the distance, adding hills, speed and timed intervals to prepare for the marathon. It's T minus 8 weeks until race day, thats 56 days. I'm hoping to set up a link to get some sponsorship (for a charity I'll nominate soon), so look out for that.

14 Days until C2S, and 56 Days until BSM. There plenty more time to prepare, but time is certainly flying by. I've not been posting because I'm trying to maintain focus, and keep my training moving. In terms of preparation and training, I actually have less than 56 training days left, so its more like 40 training days, incorporating 2 rest days per week. Time to knuckle down then...

This kinda sums up winter run training....

Day 93 - Core Blimey!

Core Strength

Why do we all work so hard on 'core strength'. Core strength and Abdominal Strength, two very different things...I intend to get to the bottom of this.

Abdominal workouts, do exactly as prescribed - they work your abdominal muscles. These are not to be confused with core strength. Core strength does way more for your body.

Core work incorporates literally dozens of muscles, and improves strength and flexibility in your hips, pelvis, lower back, and abdominals. There are many reasons why a developed core is better than just developed abdominals. Such as:

Agility

Core muscles allow you to react faster, with greater strength. Core strength also lets your body distribute stress evenly, absorbs shock more effectively and contribute to your balance, coordination, flexibility and self awareness.

Power

Believe it or not, performing Squats and Dead Lifts with proper technique will develop your core, increasing your power but most importantly it will stabilise and protect your lower back. This type of conditioning develops your muscles, via your core, to allow your body to develop a good foundation for heavier weights and prevents injuries.

Posture

A good core workout will centre your spine and this will enable you to stand and sit with better, more erect posture. I've noticed huge development for my own posture in the past 90-odd days. The main thing here, is if you want a 6 pack or good looking abs, then posture development strengthen the lower back. You even appear taller / slimmer!

Weight Loss

Strong core equals less fatigue and reduced effort in performing daily activity. This reduced effort and fatigue directly translates to more available energy to put into gym time, running, cycling etc. You'll also be at a reduced risk of injury when you're carrying less weight, and reduced risk of exhaustion because you have the additional energy to sustain you!

Way More than a 6 Pack

I've realised from the women in my life, that strong cores as a foundation mean gym work is made far easier. I didn't realise that such a large portion of the male population don't even consider core training, and solely focus on muscle development. This often means the obliques, lower back, hips get less of a workout (if at all) and often just get pounded with heavy weights! It is the recommendation of most fitness professionals to develop core strength FIRST, to gain strength and stability to allow you to do the muscle building activity later.

But Why?

When is Core Strength useful to me, and why haven't I been doing it...Well, I actually have been. I was bashing away in the gym, decided at about 10 weeks (if I recall correctly), that my workouts would include more endurance (abs between weights), and that my weights workout since week 8 (I think) have been predominantly compound instead of isolated. Endurance training and working in the abdominals intensified and added some spice to my weights regime. Compound training added the base core work, required me to drop to smaller weights and develop better technique. I stuck with it, and now I feel particularly strong, in comparison to this time a year ago. I feel fitter today, than ever before. Good reason to kick start your routine into adding more core and compound training? I think so! 

Core strength is integral in my marathon and triathlon goals. It is pivotal in my overall development since I need to maintain a strong core so I can pound my body over 42km. I need to load my muscles with memories of endurance, strength training and the kilometres in my legs. All of this contributes, and as my core has developed (slowly), I've noticed that my running technique has improved. I was omnipresent this evening as I straightened my posture, well noticed that it was more erect as I put a swift 5km on the treadmill.

WOD

My Workout Of the Day, as created by me, was to replicate this core strengthening, and keep my legs from taking a break.

I started with 30 minutes of abdominal weights training, focusing on core alignment, and not just the abdominal workout. I then proceeded to do a 30 minute core crushing kettle bell circuit. I transitioned between medium and heavy bells, and worked different parts of my core. I also included a swift 5km treadmill run, which had me running at around 5min/km, for 25 minutes. My heart rate peaked at 143bpm and I focused on twisting my core muscles and keeping a straight posture as I ran. It felt good!

My WOD - Part 1 Abdominals: (3x15reps)

1. Standing Weighted Cable Pulldown Crunch
2. Kneeling Weighted Cable Pulldown Crunch
3. Palof Press
4. Landmine 180's
5. Plate Twists
6. Plate Side Bends
7. Kettle Bell Figure 8 Crunches

Part 2 Kettle Bell Circuit: (30second intervals x 3reps) - Odd Numbers Heavy, Evens Medium Weight

1. Goblet Squat
2. Around Body
3. Bent Over Row
4. Figure 8 (in bent over position)
5. Single Leg Dead Lifts
6. Windmills
7. Shoulder Press
8. Half Get Ups
9. Step Ups
10. Squat Swings

Treadmill Run: 5km, 5min/km, 25 minutes

Stretches, Side Plank Pulses, V-Sits, Figure 4 Abs & Thigh Crunches to finish me off.