So what now?

Had a somewhat disturbing mini assessment of my weight and body composition from Sosia at Hematime Fitness about a month ago. It was a complimentary thing he was running, a kind of body challenge activity for his client.

He uses this set of scales that also has handles on the side you hold on to and the whole thing is supposed to measure weight, body fat and muscle/bone composition. I am a little sceptical of these things. But it was still almost hurtful to hear that my weight had ballooned to 90KG and my body fat was over 20%!

Had I really turned to the dark side of the force? I still run, twice a week, minimum 5 kilometres with an average pace around the 5:30 to 6:00 minutes per kilometre pace. I still train at Leisuredome Gym 3 nights a week. So what's the go?

Would I end up like I was almost a decade before?

NO!

I am learning to be a little more of a realist and a little less hard on myself.  I've just began to reassess my food intake. I think I got a little complacent - began to slowly but insidiously incorporate food that is more 'in moderation' than everyday. The odd Italian pastry might have become a little more frequent. Maybe my portions had begun to creep up? So with the constant reality check of my daughter (versus the 'you're so skinny now it's affecting your thinking' of my loving wife) I'm just asking myself questions as and before I eat.

Also I am thinking about getting a pushbike and riding to and from the gym instead of driving. It's only about a 7 kilometre round trip but a little more cardio won't hurt eh?

Anyway peeps, just an update for you. I need to devote more time and planning to make my posts more frequent and contemporaneous.

A presto!

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Wow! Tough but satisfying.

Hi Everyone,

Well the City To Surf is over for another year. After an inauspicious start, I managed to finish in a 3rd best time of 97 minutes - I know, I know, your'e saying "but Guy, it's only the third time you've run it!".
True, I have entered 10 times (7 times a walker) but only been a runner the last 3 so 3rd fastest means my slowest run. But I ran most of the race - when I walked, it was during a drink stations and once or twice  I walked for maybe 15-20 metres each time. Not bad given my injury riddled preparation!

Best news is that my Achilles tendon pulled up really well. Ironically my right knee was pretty sore, gave me grief at around the 11-12 kilometre mark. But I reckon this was just due to lack of kilometres in the months prior to the race.

So feeling confident I might give the Blackmore's Running Festival, doing the 10K Bridge Run (or if I can remain injury free, maybe the Half Marathon is still a chance? Big thanks to my physiotherapist Felicity Macarthur at Sydney Physio Solutions (http://www.sydneyphysiosolutions.com.au/).



Watch for the next blog - I took this week off running and now I'm galvanized to begin training next week!

Cheers
Guy

8 Sleeps To Go

Hi All,

Well, since my last post, I have progressed in terms of training.

The painstaking (and on occasion painful) rehab and physio has worked (kind of). I am far from 'cured' but well enough to commence training again. My wonderful physio Felicity has, via painful manipulation, slightly odd feeling 'dry needling' (think acupuncture without the Asian mysticism or incense) and a number of exercises (including The Running Man Glute Exercise - nothing to do with Arnold), she finally allowed me to run again.

This started as a bizarre form of interval training, week 1 (14th June) was 2 minutes walking/1 minute running for maximum of 3 kilometres; in week 2 moved to 2 minutes walking/2 minutes running for 4 kilometres. Week 3 saw me keep interval ratio but increase distance to 5 kilometres - man, do you know how hard it is to NOT run longer, and to keep glancing at my watch to make sure I maintain (as close as possible) the ratios!

Anyway, in week 4 I graduated to 1 minute walk/2 minute running for 6 kilometres. After a follow-up visit to Felicity, I was allowed to go to 1 minute walk and 5 (yes, 5) minute running, and also allowed me to add distance. Whoo Hoo!

So, I completely ignored this and started all run, NO WALK - I mean it was 4 weeks before the City To Surf and I wanted to at least be able to run most of it! So on 13th July I ran 5 kilometres - achilles felt OK! 

So I've completed 5 more runs since then - nearly 26 kilometres with average pace varying (which annoys me no end, I like consistent pace) but ankle holding up. So now, the race is in 8 more sleeps!

I am not sure how things will go - I plan to run every alternate day finishing on Friday 12th August (ironically my birthday - turning 55!). I figure if I can get to Rose Bay (about 6-7 kilometres) in reasonable shape, then Heart Break Hill might be do-able although I haven't been allowed to do any real gill training (is apparently very bad for achilles). From South Head Cemetery it's mostly downhill from there.

It won't be a PB, but I am confident of a finish!

I also wrote off my car earlier this week - just to add to my stress levels - my wife (Julie) and I escaped with minor injuries, and the other driver the same.

Another update to follow next week!

Ciao
Guy

Stupid Achilles

Hi All,

It's been a while since I've posted. It seems that you can't hide an Achilles tendon injury from Facebook! 

Looking back thanks to FB reminding me, seems I have had a chronic tendinopathy issue. Latest physio (Felicity Macarthur) has me doing eccentric exercises for tendon. It's been nearly 3 months since last 'proper' run. Are my running days over? This question circles around my mind during painful treatments and repetitious exercising.

I am committed to competing in the Sydney City To Surf (14 kilometre road run) although I might only be able to walk it! So far, my rehab sees me doing 2 runs a week, 3-4 kilometres, but on a 2 minute walk, 2 minute run ratio. Hard to get 'match fit' with that regime!

I will DEFINITELY look to continue running, so after the C2S, I'll devote all my time to getting the ankle 'right' as I really want to go to the next level (half marathon). I will also get back on the 'straight & narrow' for my nutrition as the inability to run means I have put on a kilo or 2. So it'll be a nutrition driven program more than cardio for a while.

Cheers
Guy

Hi Everyone,

I am still committed to doing my first half marathon in September 2016 (Blackmore's Running Festival, Sydney, Australia). I have been checking out some running programs, and getting some real-life experience advice from a friend (Sally Hinchey).

So next week, I'll begin - starting with two mid week runs followed by a longer weekend run.

I'll start with probably two 5 kilometre runs with a 7 kilometre weekender. Then progressively increase the weekend distance and also will make each of the weekly runs a little longer but not too much.

The ASICS plan calls for pretty slow times in the first few weeks of 5 kilometre run (7:30 minutes per kilometre compared to current 5:45-6:00). Their idea is to build up volume of kilometres at a slow pace before speeding things up.

I think I'll just adapt a few different plans around my body recovery rate and lifestyle. I'll log weekly efforts from next week. Talk soo kids.

Ciao for now
Guy

OK - time for an update. Since the 22nd October, I haven't been able to run due to a pesky Achilles tendon injury! And on top of this, I had my golf trip with good mates to Portsea (code for lots of drinking), some work trips away and so my attention to nutrition was off.

So, I only managed to drop 2 kilograms - but - managed to drop 2% of bodyfat!

Attached is my results. Now will aim for 80 kilograms and maybe 13% body fat!

Merry Xmas All and Have a Happy New Year!