Written Friday 19th March
Today was supposed to be an ‘easy’ day to get ready for Sunday’s Brisbane Bike Ride. I woke up with a head full of sinus so I walked the hills and felt much better. I stuck to my plan and resisted the urge to run home, and just enjoyed a brisk morning walk. I spent a few hours in town with Shirl, including a big lunch of veal scaloppini and when I got home I had a nice sleep on the lounge. Quite a deep sleep that lasted about an hour – a result of too big a lunch, I think; big meals sap your energy, as the stomach demands lots of energy to process the food that’s just sitting there.
Anyway when I woke up I was really sleepy, hot and sweaty and cranky. Everything was annoying me and I thought about cancelling the planned afternoon stepper session and continue to ‘lounge on the lounge’. Eventually I realised I would probably feel better after a hard gym session. It was a little hard to convince myself but eventually I got up and got dressed.
So I went to the gym, did a really hard workout and felt much better afterwards. My instincts were right and I must remember this- If I feel cranky or out of sorts, go for a hard session, and my attitude will improve.
Two other things occurred to me during this session =
I thought I was working hard on the stepper at a steady pace on Level 10 until some-one got on the stepper beside me and went faster than me, so I went faster to keep up. I ran out of breath but I realised I wasn’t working hard enough. In future I need to go faster, at least for part of the session (ie interval training)- find my threshold level at least once each session, and spend most of the session in Zone 2 (slightly breathless)
The other thing that came to mind was the idea of ‘just do it’ – when feeling unmotivated, just go do the session even if it’s not as hard as planned. When base training, it’s better to do something than nothing- the key is consistency. What’s more, when you are out there doing your session, what starts out as easy quickly reverts to the usual intensity. (This happens with my weight sessions regularly)
I’ll be interested to see how today’s session affects Sunday’s ride – my plan was to have an easy day of exercise but I think I went harder than I should have. Never mind, some good lessons were learnt so I’m happy with the results.
More later, journey on
James
Word Count - 439
30 March 2010
Country Bike Ride- Oakey
Written Sunday 21st February 2010
A most enjoyable day.
One of the great benefits of this adventure is the way my employment and my dreams can work together. My dream is to travel to places all over Australia for my work, and while there, to enjoy a training run or ride. I've already done this in many places and I love the variety it adds to my training. I also love what I get to see and do. If life is a combination of experiences then I've led a full life! The opportunity to travel through some magnificent country inspires and energises me and I am constantly looking forward to, and planning, the next 'event'. I've run through the canefields in Childers, the arid zones of Charleville, ran to the top of Castle Hill in Townsville, hiked around Dove Lake in Tasmania and ridden the back roads of NSW, NT, the country roads of the Biloela valley and ridden the steep hills and gorgeous scenery of East Coast Tasmania. I'm a lucky man. And there's more to come!
Today I had another opportunity. I'm delivering two days corporate training at a minesite in Oakey in country Queensland tomorrow and Tuesday so I drove to the town earlier today. I took the bike and enjoyed a lovely ride around the outskirts of this small mining town in the western foothills of the Great Dividing Range. I could have gone for my usual Sunday morning ride around home but why not spread my winds a bit?
Beautiful countryside after recent rain, with not much dust and plenty of great rural scenes to enjoy. The town is in a small valley on the west of the mountains so the roads either look over a huge flattish plains towards Dalby, the Darling Downs to the south or back towards the mountains in the East and the North. Its cattle and farming country so lots of farms, gum trees, country fences and ploughed fields providing patchwork vistas.
It was a lazy Sunday afternoon, quiet, with a nice air temp and not much breeze. Well, at least for some of the time.... At one stage I was 'flying' down a country road, the slight uphills were not trouble, the view magnificent, and the downhills fast. Boy was I flying, must be getting really fit. Eventually I decided I'd gone far enough so I turned around to come home.... and hit a solid headwind. Where did that come from? Explains why it was so easy going out- I'd been getting the free ride from the wind. Bugger!
So the ride back was not so fast but it was still good, and the whole experience was invigorating. There's nothing quite like being on a quiet country road with just the sound of the bike and the occasional half-awake bovine to keep you company. Sounds corny, but the wind in your hair (?- helmut??), the sun on your face, the wide open spaces- they make for a very special ride. Inspirational. Mother Earth rocks!
Got back to town, and still feeling inspired, I rode around and checked out the homes and other points of interest. An old town, a small town and a specific purpose town (accommodation for the mine, a nearby military helicopter base and a power station) so not much to see but still- an interesting and different way to spend a Sunday afternoon training. Fully pumped by the time I got back to the motel.
Dinner in the nearby pub afterwards - a excellently cooked locally grown steak with soggy steamed veges. After a great ride, everything tastes great.
The ‘Improbable Dream’ adventure is not just about completing challenging events to prove my fitness to myself and to find myself through difficulties. It’s also about enjoying myself as much as possible. Days like today are highlights of the journey. I love them, they make me feel alive, close to nature and inspired. To use a much used cliche, they are truly 'AWESOME!!!!!'.
More later, journey on.....
James
Word Count – 661
20 March 2010
On the way to the first major goal
Written at 20th February 2010
I‘m happy. Today I did a half marathon on the treadmill within the required time of 3hours. It’s a start – still a long way to go but it’s a start. And it’s a good feeling.
Surprisingly it’s not as boring as I expected. The gym’s got new gear so it’s possible to watch TV – both cable and commercial- and to also keep yourself amused by checking heart rate etc. My interest changed a bit over the three hours. Sometimes I listened to the news on Sky Channel, at other times to triathlete podcasts or music on my i-pod. But after a while, when the going got tough I tuned out and went inside my body and my own head. Tried not to think too much, just tried to find a meditative zone. I repeated my usual mantra; one word for each footfall - ‘relaxed, smooth, every- step-counts’ and just tried to get into an unstoppable body and mind set. It didn’t work but it was interesting trying. I’m sure I’ll get better with more practice.
Towards the end of the 3 hours I again found out how the body can achieve a lot more than we realise. For a while I was thinking about stopping at 2 hours, then 2 1/2 hours. I actually found all sorts of crazy reasons to stop, including the most ridiculous- I really really really have to get to my mother-in-law’s for morning tea. Bloody hell, my mind can create some weird thoughts when it thinks it’s tired. On reflection, I probably should have re-fuelled at this stage; perhaps a carb gel would have made me feel different.
Found my second wind when I realised I was not far off 21kms. And that’s the thing –I got worried I wouldn’t get to 21ks in the regulation 3 hours so I pushed the kph up to 8kph and finished the sessions really strongly. Much stronger than 15 minutes earlier. At the 2 ½ hour mark I thought I was done, and then I found a new source of go-juice within me. Go figure!
It’s all in my mind. After thinking about quitting, my mind found a new way to frame the challenge then found a whole lot of new energy within. So once again I learnt the body can do a lot more than the mind thinks it can. (Training Principle #3) A very interesting and satisfying session.
I also think there’s some things I should learn about what I need to do to get stronger and fitter. Now that I know I can do the distance within the regulation time, I need to get more consistency to my run/walk training (a combination of short and hard, and long and slow) and also more speed (increase my total running time using fartlek concepts). After that, I’ll have to bring on hill work to increase my aerobic capacity and my ability to complete a half marathon in road conditions.
In short, my plan for improving my fitness for the half marathon needs to include –
• Short regular runs to build running aerobic fitness – eg. plan to run every day, using fartlek concepts ie some running some walking over 2.5ks then 5ks until I can run the whole distance fast.
• Regular long workouts on the treadmill again using fartlek principles to improve speed over the distance; probably one long session each week.
• Do some hill work occasionally to start preparing my body for real life road half-marathon
• Occasionally get outside and do the distance in ‘real life’
• Work out how to fuel my body properly over 3 hours.
Lots to do, and as always, lots to learn
More later, journey on
James
Word count - 611
I‘m happy. Today I did a half marathon on the treadmill within the required time of 3hours. It’s a start – still a long way to go but it’s a start. And it’s a good feeling.
Surprisingly it’s not as boring as I expected. The gym’s got new gear so it’s possible to watch TV – both cable and commercial- and to also keep yourself amused by checking heart rate etc. My interest changed a bit over the three hours. Sometimes I listened to the news on Sky Channel, at other times to triathlete podcasts or music on my i-pod. But after a while, when the going got tough I tuned out and went inside my body and my own head. Tried not to think too much, just tried to find a meditative zone. I repeated my usual mantra; one word for each footfall - ‘relaxed, smooth, every- step-counts’ and just tried to get into an unstoppable body and mind set. It didn’t work but it was interesting trying. I’m sure I’ll get better with more practice.
Towards the end of the 3 hours I again found out how the body can achieve a lot more than we realise. For a while I was thinking about stopping at 2 hours, then 2 1/2 hours. I actually found all sorts of crazy reasons to stop, including the most ridiculous- I really really really have to get to my mother-in-law’s for morning tea. Bloody hell, my mind can create some weird thoughts when it thinks it’s tired. On reflection, I probably should have re-fuelled at this stage; perhaps a carb gel would have made me feel different.
Found my second wind when I realised I was not far off 21kms. And that’s the thing –I got worried I wouldn’t get to 21ks in the regulation 3 hours so I pushed the kph up to 8kph and finished the sessions really strongly. Much stronger than 15 minutes earlier. At the 2 ½ hour mark I thought I was done, and then I found a new source of go-juice within me. Go figure!
It’s all in my mind. After thinking about quitting, my mind found a new way to frame the challenge then found a whole lot of new energy within. So once again I learnt the body can do a lot more than the mind thinks it can. (Training Principle #3) A very interesting and satisfying session.
I also think there’s some things I should learn about what I need to do to get stronger and fitter. Now that I know I can do the distance within the regulation time, I need to get more consistency to my run/walk training (a combination of short and hard, and long and slow) and also more speed (increase my total running time using fartlek concepts). After that, I’ll have to bring on hill work to increase my aerobic capacity and my ability to complete a half marathon in road conditions.
In short, my plan for improving my fitness for the half marathon needs to include –
• Short regular runs to build running aerobic fitness – eg. plan to run every day, using fartlek concepts ie some running some walking over 2.5ks then 5ks until I can run the whole distance fast.
• Regular long workouts on the treadmill again using fartlek principles to improve speed over the distance; probably one long session each week.
• Do some hill work occasionally to start preparing my body for real life road half-marathon
• Occasionally get outside and do the distance in ‘real life’
• Work out how to fuel my body properly over 3 hours.
Lots to do, and as always, lots to learn
More later, journey on
James
Word count - 611
14 March 2010
Weight Training Plan starts to show results
Written 16th February 2010
My new weight training regime is working well. Initially I was doing low weights and high reps with the goal of just getting my body used to the resistance training. Now I’ve moved into a more ‘Body for Life’ process –
• a warm up set of reasonable weight 12-15 reps
• a middle set of high weights 8-12 reps at maximum effort then
• a third set of a weight that is currently too heavy- its my aspirational set, designed to shock my muscles into growth. This last set is often only a couple of reps or even ½ reps but involves an all out ‘exhausting’ effort. It feels great every time!
I’ve been increasing the weights for each set quite quickly over the last few weeks and it’s starting to show results, on paper and when I look in the mirror.
The other thing is I’ve been nice to myself. My commitment to my Weight Training program is to go and do a session even if I don’t feel like it. I’ve written previously that I will do a set even if it’s not a hard one – If I’m tired and unmotivated, I do an easy session just so I stick to my commitment.
This is working- I’ve completed my sessions regularly and even the ones where I don’t feel like doing them usually ends up being a good session once I start. Once I get into it, it feels a bit silly to waste my time on a soft session so I generally end up going quite hard.
I’m sure it will be a while before I start seeing really good results from my weight training, but I’ve started – and I’m pleased.
More later, journey on...
James
Word Count - 284
My new weight training regime is working well. Initially I was doing low weights and high reps with the goal of just getting my body used to the resistance training. Now I’ve moved into a more ‘Body for Life’ process –
• a warm up set of reasonable weight 12-15 reps
• a middle set of high weights 8-12 reps at maximum effort then
• a third set of a weight that is currently too heavy- its my aspirational set, designed to shock my muscles into growth. This last set is often only a couple of reps or even ½ reps but involves an all out ‘exhausting’ effort. It feels great every time!
I’ve been increasing the weights for each set quite quickly over the last few weeks and it’s starting to show results, on paper and when I look in the mirror.
The other thing is I’ve been nice to myself. My commitment to my Weight Training program is to go and do a session even if I don’t feel like it. I’ve written previously that I will do a set even if it’s not a hard one – If I’m tired and unmotivated, I do an easy session just so I stick to my commitment.
This is working- I’ve completed my sessions regularly and even the ones where I don’t feel like doing them usually ends up being a good session once I start. Once I get into it, it feels a bit silly to waste my time on a soft session so I generally end up going quite hard.
I’m sure it will be a while before I start seeing really good results from my weight training, but I’ve started – and I’m pleased.
More later, journey on...
James
Word Count - 284
Struggling to get my weight down
Written 16th February 2010
One area that still needs work is my Diet and Daily ‘Fuel’ Intake. Today was my usual weigh-in day and the result was not good – I’ve put on 0.4kg in a week. Admittedly it was the Easy Week but it’s still annoying. It is taking forever to get my weight down to the target 83kgs even though I’m sure my overall plan is working. With a week of home cooking and lots of exercise I’m sure I will lose the extra weight this week.
But I think I need to be a bit smarter about it all. In particular, I need to think about ‘Cause and Effect’. Lots of issues come to mind but one that highlights what I am talking about is; what effect does my lunch consumption have on my day. i.e. what am I doing at lunch (cause) that results in me being so hungry at 4pm (effect). Am I not eating enough at lunch or am I eating the wrong stuff? So I need to not only think about what I am eating at 4pm but also at 12.00. And this Cause and Effect thinking is a key part of every meal. Is my overall eating plan ‘adding up’ to success throughout the whole day. I don’t know the answer but it is something to think about and resolve.
A couple of high level thoughts that I need to remember –
• Weight loss comes from daily calories expended exceeding calories consumed.
• Protein fills you up
• Good Carbs give you energy
• Avoid empty calories
• Delete trans fats from the diet totally
• Small portion sizes, regularly consumed is the key
Perhaps lunch should contain more protein and a whole heap of salad or veges. Maybe I need more of a ‘meal’ at lunchtime? Certainly all exercise sessions should be high energy to consume calories.
As I say, something to think about. A lunch meal is worth a try, I think.
My main approach to food remains ‘Paleo’ – Raw and Small. (Raw means close to the source i.e. very little processing between the food growing and being consumed. It doesn’t mean it can’t be cooked!!).
More later, journey on...
James
Word Count - 360
One area that still needs work is my Diet and Daily ‘Fuel’ Intake. Today was my usual weigh-in day and the result was not good – I’ve put on 0.4kg in a week. Admittedly it was the Easy Week but it’s still annoying. It is taking forever to get my weight down to the target 83kgs even though I’m sure my overall plan is working. With a week of home cooking and lots of exercise I’m sure I will lose the extra weight this week.
But I think I need to be a bit smarter about it all. In particular, I need to think about ‘Cause and Effect’. Lots of issues come to mind but one that highlights what I am talking about is; what effect does my lunch consumption have on my day. i.e. what am I doing at lunch (cause) that results in me being so hungry at 4pm (effect). Am I not eating enough at lunch or am I eating the wrong stuff? So I need to not only think about what I am eating at 4pm but also at 12.00. And this Cause and Effect thinking is a key part of every meal. Is my overall eating plan ‘adding up’ to success throughout the whole day. I don’t know the answer but it is something to think about and resolve.
A couple of high level thoughts that I need to remember –
• Weight loss comes from daily calories expended exceeding calories consumed.
• Protein fills you up
• Good Carbs give you energy
• Avoid empty calories
• Delete trans fats from the diet totally
• Small portion sizes, regularly consumed is the key
Perhaps lunch should contain more protein and a whole heap of salad or veges. Maybe I need more of a ‘meal’ at lunchtime? Certainly all exercise sessions should be high energy to consume calories.
As I say, something to think about. A lunch meal is worth a try, I think.
My main approach to food remains ‘Paleo’ – Raw and Small. (Raw means close to the source i.e. very little processing between the food growing and being consumed. It doesn’t mean it can’t be cooked!!).
More later, journey on...
James
Word Count - 360
Motivation brings success
Written 16th February 2010
Today’s Exercise notes - Great two hour non-stop steady treadmill. Completed the time with a total distance of 15kms for an average of 7.5kph. This is pretty much the minimum average kph for the 1/2 marathon so a pleasing result with room for immediate improvement.
A very enjoyable journey today. I love this challenge!
I woke up realising I had a time trial ahead of me; how far can I ‘walk’ in two hours on a treadmill. My plan was to set a high average pace and do my best to maintain that pace over 120 minutes.
I was excited about this..... and then it got even better! Over a great breakfast of muesli, seeds and yoghurt I watched some You Tubes of endurance races in the UK. By the time I got to the gym I was visualising myself completing them, and I was ready for anything. Endurance James was ready to cut loose.
It worked. During the two hours on the treadmill I visualised various mountain courses, and this helped me to power through the hard parts.The distance covered is my best 'fast walking' distance so far.
It worked so well it’s now a tactic I might employ often; from what I can see, there are lots of videos on You Tube to watch over brekkie. Hopefully I will find them equally motivating. I have a lot of improvement required in my running and cycling so any help will be most welcome, especially in my motivation during the coming cold winter months.
Anyway it was great fun ‘seeing’ myself powering up and down the mountains of Europe and then it was fun enjoying the results of the workout. I feel confident my times and distances will improve quickly so overall, a most enjoyable journey today.
More later, journey on...
James
Word Count - 283
Today’s Exercise notes - Great two hour non-stop steady treadmill. Completed the time with a total distance of 15kms for an average of 7.5kph. This is pretty much the minimum average kph for the 1/2 marathon so a pleasing result with room for immediate improvement.
A very enjoyable journey today. I love this challenge!
I woke up realising I had a time trial ahead of me; how far can I ‘walk’ in two hours on a treadmill. My plan was to set a high average pace and do my best to maintain that pace over 120 minutes.
I was excited about this..... and then it got even better! Over a great breakfast of muesli, seeds and yoghurt I watched some You Tubes of endurance races in the UK. By the time I got to the gym I was visualising myself completing them, and I was ready for anything. Endurance James was ready to cut loose.
It worked. During the two hours on the treadmill I visualised various mountain courses, and this helped me to power through the hard parts.The distance covered is my best 'fast walking' distance so far.
It worked so well it’s now a tactic I might employ often; from what I can see, there are lots of videos on You Tube to watch over brekkie. Hopefully I will find them equally motivating. I have a lot of improvement required in my running and cycling so any help will be most welcome, especially in my motivation during the coming cold winter months.
Anyway it was great fun ‘seeing’ myself powering up and down the mountains of Europe and then it was fun enjoying the results of the workout. I feel confident my times and distances will improve quickly so overall, a most enjoyable journey today.
More later, journey on...
James
Word Count - 283
13 March 2010
Thoughts on Motivation and Physical Strength
Written 14th February 2010
What an usual week; It was an 'Easy Week' of exercise; I prepared for and participated in an important work-related phone interview for a potential large contract that will be life-altering if I get it; and we had a wonderfully relaxing surfing weekend away. Certainly a different week from normal.
Anyway, it all combined to give me plenty of time to reflect on the journey so far. And I can tell you - It's been a rollercoaster ride.
With no training to eat up the daily hours, I started the week by driving to the Mt Coot-tha Lookout overlooking Brisbane to suss out the upcoming Mt Coot-tha Bike Ride, an 80km bike ride around-the-city including a 2.3km 9% timed climb up to the Lookout and down again. It's a steep climb and it was quite depressing to realise how far my fitness still has to go. I saw lots of riders struggling on the way up (but getting there!) and a few coming down looking very much like 'real' bike riders. I doubt I could do it and that shocked me- I felt shattered to realise how far I have to go before I am at a starting point of endurance riding and other such events. All sorts of people ride and run this hill and I am a long way behind them; and that's after three months of consistent training. Bugger!
On the good side, our weekend surfing showed me how much fitter I have become. And when I weighed myself, I had lost more weight. All good.
Also on the positive side my motivation is high and I am committed to my goals. I have stuck to my new eating plan, I have trained consistently and I have worked hard ; All things to celebrate. I have to remember the small steps forward that I take and celebrate the small wins. I also have to realise my age, and my former life stlye are issues that will take time to overcome.
So, a roller coaster ride of emotions. On reflection, it's a straight forward case of being a long way from 'fit and strong' but closer than I was a month ago. So I need to maintain a positive attitude. As the Buddha says, a journey of a thousand miles starts with the first step.
This week its back to training so more 'small steps' each day/ session. I must stay positive, and believe all these small steps will eventually add up to a strong starting point for becoming an endurance athlete. I just need to be patient. And consistent.
Overall, when you add it all up, it's all good.
More later, journey on.....
James
Word Count - 395
What an usual week; It was an 'Easy Week' of exercise; I prepared for and participated in an important work-related phone interview for a potential large contract that will be life-altering if I get it; and we had a wonderfully relaxing surfing weekend away. Certainly a different week from normal.
Anyway, it all combined to give me plenty of time to reflect on the journey so far. And I can tell you - It's been a rollercoaster ride.
With no training to eat up the daily hours, I started the week by driving to the Mt Coot-tha Lookout overlooking Brisbane to suss out the upcoming Mt Coot-tha Bike Ride, an 80km bike ride around-the-city including a 2.3km 9% timed climb up to the Lookout and down again. It's a steep climb and it was quite depressing to realise how far my fitness still has to go. I saw lots of riders struggling on the way up (but getting there!) and a few coming down looking very much like 'real' bike riders. I doubt I could do it and that shocked me- I felt shattered to realise how far I have to go before I am at a starting point of endurance riding and other such events. All sorts of people ride and run this hill and I am a long way behind them; and that's after three months of consistent training. Bugger!
On the good side, our weekend surfing showed me how much fitter I have become. And when I weighed myself, I had lost more weight. All good.
Also on the positive side my motivation is high and I am committed to my goals. I have stuck to my new eating plan, I have trained consistently and I have worked hard ; All things to celebrate. I have to remember the small steps forward that I take and celebrate the small wins. I also have to realise my age, and my former life stlye are issues that will take time to overcome.
So, a roller coaster ride of emotions. On reflection, it's a straight forward case of being a long way from 'fit and strong' but closer than I was a month ago. So I need to maintain a positive attitude. As the Buddha says, a journey of a thousand miles starts with the first step.
This week its back to training so more 'small steps' each day/ session. I must stay positive, and believe all these small steps will eventually add up to a strong starting point for becoming an endurance athlete. I just need to be patient. And consistent.
Overall, when you add it all up, it's all good.
More later, journey on.....
James
Word Count - 395
Subscribe to:
Posts (Atom)
