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!

Another year gone, another 8 week challenge

Salve Ragazzi,

Well, the running season is over. Now it's just maintenance and fitness. So I joined up for another 8 week body challenge at Leisuredome Gym. So got measured up, weighed and 'callipered'.

My weight was 84 kilograms (good) but my body fat is 18% (bad). This is 1% higher than at the completion of the last challenge in October 2014.

Not too bad I guess but was hoping it would be lower - not stressing though, as it also shows I have been able to manage my weight and body fat at a consistent level over the year.

Of course, my timing with these is impeccable.

The challenge started 12th October, our annual golf trip away (10 mates, 3 games, 6 days) kicked off 14th - 6 days of beer, food and golf (and no exercise). Then when I got back, I injured my troublesome left ankle during a run so am off running for 2 weeks (there goes the cardio!).

Oh well, I still have some time before final weigh in - I reckon I can maybe drop 1-2 kilograms once I resume running and regular training. Work has taken me interstate to Brisbane (Queensland if you aren't Australian) last week for 3 days, with a trip to Adelaide (South Australia) so that doesn't help either. Dio mio!

Will post more updates as we progress.

See you all later.

Guy

Age (or injuries) will not weary me......

Hi Guys,

Well, about 2 days after the City To Surf, I started to feel a sharp pain on my left instep. I had it checked out, and it was linked to my ankle injury. Seems I may have been favouring the left ankle in the City To Surf which inflamed one of the joints on top of instep triggering a bone bruising. SO physio (thanks Nik) requested a 4 week complete rest. Arrggghhh!!

So I followed instructions and so 10 days out from Blackmore's Running Festival Sydney Bridge Run (9.5km) restarted running. Nervous on first run (4km) on hard sand at Tangalooma Dolphin Resort on Moreton Bay Island (in Queensland) whilst at a work related conference (someone has to do it, right?). But foot and ankle went well - cardio fitness a little down though.

So buoyed by this, I recommenced training a few days later, and completed the Bridge Run in 52 minutes 19 seconds, which was a little (30 seconds) faster than last year but good given interrupted (again) training.

Weather held up until about 1-2 kilometres from finish, even then, only light drizzling rain. Next goal, a half marathon next year, trying to find a flat circuit.

Cheers Till Next Time,
Guy

Personal Best in Sydney City To Surf 'fun' run

Hi Everyone,

Well, since my last post I competed in and finished The Sun-Herald City To Surf. This event has been running continuously for 44 years! The inspiration for this great event came via a note from a US based newspaper correspondent, who sent a newspaper clipping in 1970 about the San Francisco Bay to Breakers to the editor of The Sun (then one of Sydney's daily newspapers.

In 1971, there were just over 1,500 entrants (only 2% of the field was female). Since then, it has grown - no other fun run in the Southern Hemisphere matches it in terms of organisation or demographics.

In 2006, for the first time in the event’s history, women outnumbered men in the field (63,451 entrants). This year, there were 78,506 entrants with 65,480 finishers (31,880 males, so pretty close to 50/50 gender split of finishers).

Originally a 15km course, the 14km course of today is one of the most loved and largest community events in the world.

So, as you know from prior posts, I had a scare with my chronic left ankle - but with 10 days rest, and a little optimism (and a few neurofen caplets before the race as a precaution), I made it without the ankle giving me any grief!

A PB of 82 minutes, 42 seconds - 8 minutes faster than last year. Very stoked! So I'll rest this week then recommence training for the Blackmore's Sydney Harbour Bridge 9K run in September.

So until next time, Ciao! Guy (that's me in middle, blue Reachout.com singlet, white cap (just in the shadows).

Uh Oh! Not Again

Hi Peeps,

You wouldn't believe it. Just 10 days ago I was at a work related activity which required us to physically restrain a colleague as part of a development exercise. I didn't feel it at the time, but I may have aggrivated that ankle injury I had last year.

The following day (Friday 24th July), did a 6k run, no problem but felt a little twinge the next day - another run on the Sunday, just another small 6k run, felt OK running but the next day, ankle felt 'weak' when using stairs (up and down).

So I decided to not run again until Sunday 9th August (City To Surf). Today it is a bit better but not 100%.

My wife wants me to visit my physiotherapist but I reckon he'll suggest I sit out the run - no way!

My efforts so far got me pumped for it, so I'll proceed as I reckon my fitness won't deteriorate too much by then. I'm having a massage today, will ask her to focus on quads and calves as I suspect this may be a contributing factor (tightened up, pulling on ankle tendons.

Next post will be after the run - I hope I can finish and run well - I feel like by the time race day is here, my ankle will be right.

Talk soon.

Cheers
Guy

Successful Trial Run For City To Surf

Hi folks, 

I ran in the Real Insurance 10K run on Sunday 12th July to see how my fitness, speed and endurance was travelling. 

Pleased to announce I completed the run in 56 minutes, 6 seconds, and didn't feel too busted. Although it's a relatively flat circuit, it was bitterly cold morning, windy and so all in all, a good outcome. 

My result from Real Insurance 10K run

With less than 4 weeks to go, I recommenced running a few days after the run, back now to more of the 6-7 kilometre runs with some more hill runs and a longer run about 2 weeks out. I was on the Gold Coast (Queensland, Australia) for a 3 day work conference, still managed to get in a 6 kilometre run whilst up there.

Finally tipped my donation total to $527.75 so with my employer (Suncorp Group) matching me $ for $ up to $500, I am officially over $1,000! Whoo Hoo!

Bye for now.

Guy

One week to go before 'warm-up' 10K run

Ciao Rigazzi,

Now I have 3 lessons under my belt from my Italian classes - it's starting to come together slowly. I made sure I mentioned it to my work barista and my neighbourhood cafe - both have Italian nationals working there, so they will be kind to me if I stuff up a few things.

Last week, I finished with an 8.85 kilometre run on the Sunday. Time was 52 minutes 30 seconds, average pace 5.56 minutes per kilometre. Not bad for an old fart! The route includes a pretty severe hill climb (from 4 metres to 46 metres elevation) at the 2-3 kilometre mark, good prep for City To Surf in August.

Did 3 runs this week, averaging 6.16 kilometres per run, average pace 5.38 minutes per kilometre with today's run including 'that hill'. 

So with the Real Insurance 10K run on next Sunday, I will run on Tuesday and Thursday but then no runs again till the Sunday race (still playing golf on Saturday but no beers until after race. Found out today, the night after my cousins wedding where I had a few beers, wines and spirits, that alcohol the night before a run isn't the best thing for running pleasure.

Hoping to buy a new arm-band for my iPhone as well as new ear-phones before the race.

I know I mentioned this in my last post, but I'll do it again! I am also fundraising for Reachout.com, which is Australia’s leading online youth mental health service, where you can get the help you need, where and when you need it.

So if you would like to donate, please follow this link https://give.everydayhero.com/au/guy-picone-running-for-charity

Thanks for the kind donations so far - hoping I can get some more before the race in August.

Arriverderci,
Guy

Getting Close To The Event

Ciao ragazzi! (Hi guys)


I've finished week 2 of Italian classes, so 'scusi' if I throw in the occasional Italian phrase.

Since last post, progress has been very good.

I made a slight change to training program effective last week. Decided no run can be less than 6 kilometres, but I have reduced the frequency to 3 to 4 runs per week. Aiming for same sub 6 minute per kilometre pace.

So far this week I averaged 6.3 kilometres each run, longest 7, all within pace range. Will use my Sunday run as the distance marker test, looking to add distance each week until I get to 9 or 10 kilometres. 

I need to look for suitable steep and lengthy hills as preparation for City To Surf, might do this hill work separately from distance training.

I am also fundraising for Reachout.com, which is Australia’s leading online youth mental health service, where you can get the help you need, where and when you need it.

So if you would like to donate, please follow this link https://give.everydayhero.com/au/guy-picone-running-for-charity

Thanks for the kind donations so far - hoping I can get some more before the race in August.

Arriverderci,
Guy

Hi All, 

Training progressing nicely. 

Started slowly with 2 runs for total 8.98 kilometres at an average pace 5.47 minutes p/kilometre in first week of May. 

Following week, upped distance over 2 runs to 9.85 at pace 5.84. 

The 3rd week distance 13.3, pace 5.29, last week did 21.8 kilometres at pace 5.39 minutes per kilometre.

So the next week, I was in Brisbane for work from Monday till Thursday, with a plan to try to run 4 times, as there's some nice running tracks up and down Brisbane River. Entered the Real Insurance 10 kilometre run on 12 July to see how I am going in prep for City To Surf.

Well, whilst it was challenging keeping running regime up whilst in Brisbane for work attending workshops, it didn't stop me! 


I managed 3 runs for total 14.4 kilometres at an average pace 5.45 minutes p/kilometre last week. Then did another run on the Friday, 5.84 kilometres at average pace 5.25 minutes p/kilometre.
 
So plan for next few weeks is 4 runs per week with a long run of at least 8 kilometres. Need to probably get at least one 9 kilometre run in before the Real Insurance 10 kilometre run on 12 July.My fundraising has stalled a little but there's plenty of time so I'll ramp up that piece of the equation over the next 2-3 weeks. 


Thanks to those people who have donated already.

Cheers,
Guy

Shit just got real

Hi Peeps,

Well, I bit the bullet and registered to run in the Sydney City To Surf 14k run on August 9th. I am going to fund raise for Reachout.com who provide great support services across a range of areas but in particular, tools to support young people contemplating suicide as a way out of the darkness.

So if you can donate, that's awesome. the attached link will help if you can see your way to a donation - https://give.everydayhero.com/au/guy-picone-running-for-charity.

I have been doing 2-3 small runs (about 4.5 to 5.5 kilometres) per week in the last 3 weeks,m but now looking to go to 4-5 runs per week, with a 'long run' per week (so next week my long run is looking like being 8 kilometres.

In July I will give the Real Insurance 10 kilometre run a crack to see where my fitness level is at in preparation for City To Surf.

Really stoked my ankle is coping well, it's still gets a little sore but nowhere near as bad - my dicky knee still lets me know it's there,

Anyway - I will keep you posted on my progress.

Thanks
Guy

On The Road Again

Great news! I have completed 4 runs in the past 2 weeks. Ankle was a little tender after runs 1 & 2, but I managed 4.2 and 4.7 kilometres in pretty decent time. Quads were a little sore but recovered quickly. This week, did 2 more runs, with last one nearly 5.5 kilometres!

So, am seriously considering City To Surf 2015 (14 kilometres) in August, then Blackmores Harbour Bridge 9 kilometres run. Might even have a crack at Half Marathon instead of the Bridge Run.

Will wait for a few months to see how training goes. Want to increase to 3 times per week, averaging 4-6 kilometres.

Watch out for more posts!

Cheers
Guy

Hi Peeps,

Well, last week I bit the bullet and decided to start running again. I though that either my ankle will fail or blow up deluxe, in which case I will seek medical attention. Or, it will function OK and I might just have to endure some post-exercise grief.

Thankfully, it was the latter! I did 2 moderate runs (4.7 kilometres at average pace 5.49 min/km and 4.28 kilometres at average pace 5.46 min/km). Although the ankle was a little tender the day after run #1, it wasn't as bad after run #2. So, with that in mind, I will resume running again, still do 2 runs a week for next week, progress to either more runs OR longer distance.

City to Surf 2015 might be out of reach - is in August so might not be enough time to prepare. But Blackmores 9km Sydney Harbour Bridge run in September might be achievable. Unfortunately, my hopes of doing a half marathon this year are looking beyond me.

Apart from that, have maintained weight loss - well, I haven't actually weighed myself since end of January when I was 83.5kg. I may have put on a little since I hadn't run from January until last week, but would be maybe half a kilogram or so only.

Looking forward to next week and more running. Until then, talk to you later.

Cheers
Guy

Bloody injuries! Well, since my last post, my running career has been put on pause. I had a few weeks off over Xmas, as you do, and recommenced my running in mid January. I pulled up a little lame (after a few light 5 km runs) on my 'troublesome' left ankle. Had some physiotherapy treatment but it's still not right. Also my 'dodgy' right knee has been letting me know it's still around.

Luckily, I have maintained (more or less) my 1300 calorie nutritional program. I reverted back to my pre-challenge weight training cycle of 3 days per week (not 4-5). As at 30th January my weight dropped again to 83.5kg!

I am not focused on weight but on body-fat and appearance. Despite my wife complaining I am getting 'too skinny', I know I have some way to go yet, especially around my waist and back.

I was chuffed to be able to fit nicely into 36 inch (94 cm) pants, less so that most of my business and golf shirts are too big (it's gonna cost me $) but I'd much rather have that problem! Bear in mind my trousers before were 112 cm!

I am still optimistic that I can resume running, it just might mean I need to rest and slowly get back into it. Maybe my goal for a half marathon in 2015 might need to be delayed a year as I aim to firstly get back into healthy running.

Anyway, I'll keep on the path, maintain the rage, keep living my new lifestyle and tend to my troublesome ankle - over time, I'm sure it will get right.

Here's a few photos taken in early February.

End of the 8 week challenge - how did I go?

Hi Peeps,

It was an eventful 8 weeks in more than just a health & fitness aspect. We weighed in on Monday 7th October (just after NRL Grand Final). Weight was 90.2kg (so down 2kg from end of last years 6 week challenge). Body fat measured at 19.3% (down from 26% after last years challenge)!

So I was already pumped having dropped 2kg and 6.7% body fat BEFORE starting this years challenge.

I had life throw a few curve balls:

• 10th-13th October, Bathurst 1000 V8 racing weekend camping on Mount Panorama with 20 mates (difficult to manage nutrition, especially with beer consumption),
• 18th-19th October, weekend in Brisbane for work included catching up with a school mate plus gala dinner and more drinks
• 22nd-25th October, golfing trip away with 12 mates, again, nutrition and beer consumption issues
• 5th November was my only child's 18th birthday - insert eating & drinking again
• 15th November was 34th annual reunion of Billy The Pigs (Bondi Junction Hotel) JRLFC - a lot of beer that day/night
• 18th-19th November, 2 day work conference in St Kilda with nutrition and alcohol consumption issues
• 27th November - work Xmas party - need I say more
• 2nd-3rd December - another 2 day work conference but in Geelong.

So at the end of the challenge, I was hoping for slight improvements but not holding out for anything too fantastic. Enough I hear you say, just tell us how you went!

OK - here's the before and after metrics and photo (left is before).

Lost 4.8kg, a further 2.3% body fat (so now tantalisingly close to goal of 15%), 5cm off waist and fat loss from back & love handles.
Very happy - I will continue nutrition plan but fiddle with macronutrients, dial up carbs and dial down fats. Of course, with Xmas and NY approaching, and maintaining my philosophy of making it real, I will still enjoy the food and drink that accompanies the festive season. But in between, maintain the rage, aim for that 15% BF target....the search for abs continues....