New Regimes....

New Regimes

Now, here we are. Firstly, welcome back and thanks for staying tuned to my blog, and here is my first hello from “nowhere” on this, my first deployment. Oh and for the record: 1 month no soft fizzy carbonated drinks. Boom.

Life aboard this ship is pretty comfortable, and the work involved long days and nights. Between my “watches” I eat, sleep, work, study and train. My gym and workout routines have needed a serious overhaul. My nutrition has needed careful preparation ahead of deployment, with new supplements that can withstand a long duration at sea. I even purchased a portable tri-voltage (12/24/240v) Freezer, that's got a  35 litre capacity...Its gonna keep me away from the sweet stuff and bad health choices available...

Nutritionally speaking, I’m finishing off my last container of BNRG Pept-1 Ultra Burn protein and then I start an entirely new series of supplements. I’ve got thermogenics, complex protein and casein and post-workout supplements to complement my dietary supplements. Here’s a quick breakdown of what’s coming in the nearing weeks:

Training Supplements:

Optimum Nutrition Platinum Hydro Builder Protein

Optimum Nutrition Platinum Casein

Optimum Nutrition Amino Energy

Ultimate Nutrition BCAA’s

EHP Labs Oxy Shred

Stocked Up...

Dietary Supplements:

Bioceuticals Ultraclean EPA / DHA Plus

Activated B6

Vital Greens

Spectrum-ceuticals SB-500 High Potency Probiotic

Thorne Research Basic B Complex

(Gluten Free Weet-Bix) :)

(Frozen Fruit for smoothies: Bananas, Berries, Mango, Pineapple) Yummy!

The Anti-Junk Food Haven

I’ve conducted hours and hours of research, consulted experts and for me and my body these were the best for me. (That’s for the neigh-sayers).

I’m very keen to include the use of the Oxy Shred and the Hydro Builder into my training regime. The plan is to build lean muscle mass and get some definition over next few months.

The Plan Ahead

At least for the time being, I’m directing my energy toward a new workout. It’s a little interesting because it spans 8 days! It covers the 4 major muscle groups (excluding legs as they are involved in my day to day routine and throughout the program) and switches between 4 days of heavy weight and low repetitions, and 4 days of light weight and high repetitions. It also builds over three rotations, which are then repeated.

Progress through each day on program A, then start over in program B, and again for program C. Then rotate through again.

Here’s a table to explain:

DAY	EXERCISE	WEIGHT	A	B	C
1	CHEST & ABS	HEAVY	8-10	6-8	2-5
2	SHOULDERS & ABS	HEAVY	8-10	6-8	2-5
3	BACK & ABS	HEAVY	8-10	6-8	2-5
4	ARMS & ABS	HEAVY	8-10	6-8	2-5
5	CHEST & ABS	LIGHT	12-15	16-20	21-30
6	SHOULDERS & ABS	LIGHT	12-15	16-20	21-30
7	BACK & ABS	LIGHT	12-15	16-20	21-30
8	ARMS & ABS	LIGHT	12-15	16-20	21-30

The cool thing about this workout is that it incorporates cardio and abdominal work every day.

Each exercise set is followed up with a 60 second high intensity cardio interval (to keep heart rate up).

I’m currently at the end of the first 4 days, so I’m a little sore and achy. I’m looking forward to tomorrow’s chest session!

This program is already showing promise. It should help me shred the excess blubber and build lean muscles. My plan is to return to Winnie as fit-looking as possible.

To my darling Winnie, I Love You; To the Moon & Back. I Miss you very much. I cannot wait to see you when I return, on FaceTime and in my dreams...

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!