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....