We had made plans to visit my parents for tea tonight, not sure what was on the menu but there is always a dessert laid out. I got home abit earlier so decided to get wrapped up as it was freezing and head out the door for a two mile tempo run. From my house to the local pub is exactly 1 mile. I decided to run to the pub at a steady pace, pause then run back trying to beat the time of my first mile.
1st Mile = 09:51
2nd Mile = 09:29
Very happy I beat my first mile time even though I had a stitch for the last quarter of a mile. Got in showered and headed up my parents for tea, they had been decorating so only had time for fish fingers and chips, they were no ordinary fish fingers but finest* fish fingers and to be fair they were epic! Only had a few chips even though they were oven chips. Had a very good day exercise / diet wise!
Tuesday 6 December 2011
Lunch Time Session
As if the early morning work out wasn't good enough I headed over the local gym by my office for another session. I had been sat down all day and felt like abit of fresh air. I normally walk into town but end up buying a steak bake from Greggs or something similar ( i am a sucker for pasties)
Instead the gym is a few minutes down the road, I warmed up on the X Trainer for 15mins, then headed over to the free weight section, I did dumbell bench and incline bench press for 3 x 10 reps at 15's. Then Tricep pulls at 20k for the same reps.
Felt good, showered and head back to the office for a protein shake, chicken and spinach pitta and some roasted cashews to snack on.
Instead the gym is a few minutes down the road, I warmed up on the X Trainer for 15mins, then headed over to the free weight section, I did dumbell bench and incline bench press for 3 x 10 reps at 15's. Then Tricep pulls at 20k for the same reps.
Felt good, showered and head back to the office for a protein shake, chicken and spinach pitta and some roasted cashews to snack on.
Early Start
Monday morning is normally the day 'the diet' starts. Majority of people wake up feeling fed up and determined that this is the first day to make 'a change'. I am one of those people, I could have a couple of days in the week where I train and eat well but ended up blowing out on a Saturday night, Its hard when you end up having a beer or a take - away to watch X Factor etc.
I woke up at 06:15, gym clothes were already at the foot of the bed and my bag was packed with work clothes, towel and toothbrush. (i do this most evenings) The first alarm sounded and I snoozed it, there was know way it could be time to get up? But it was. I got my kit on, crashed about for abit (luckily I didnt wake Nicola) headed out to the car, in the cold and in the dark. I rarely get up before 07:30 so this was a real struggle for me, I could'nt quite believe how many cars were on the road! I ambled into the gym with sleep still in my eyes. Luckily 15mins on the X Trainer woke me up abit which led me onto the stair master, 15mins fat burning workout. I was drenched with sweat but very happy I finished it. Total of 600kcals burnt before heading into the pool to swim 500m
The pool at my gym is 50m. I aim to swim 10 lengths (500m) non stop by the end of January. Yesterday I did two lengths, 1min break an repeated until I completed the 10 lengths.
Good start to the day. Even better start by having scrambled egg, tomato and spinach wholemeal pitta for breakfast and a slice of fresh pineapple. Onto work feeling wide awake and ready for the day!
I woke up at 06:15, gym clothes were already at the foot of the bed and my bag was packed with work clothes, towel and toothbrush. (i do this most evenings) The first alarm sounded and I snoozed it, there was know way it could be time to get up? But it was. I got my kit on, crashed about for abit (luckily I didnt wake Nicola) headed out to the car, in the cold and in the dark. I rarely get up before 07:30 so this was a real struggle for me, I could'nt quite believe how many cars were on the road! I ambled into the gym with sleep still in my eyes. Luckily 15mins on the X Trainer woke me up abit which led me onto the stair master, 15mins fat burning workout. I was drenched with sweat but very happy I finished it. Total of 600kcals burnt before heading into the pool to swim 500m
The pool at my gym is 50m. I aim to swim 10 lengths (500m) non stop by the end of January. Yesterday I did two lengths, 1min break an repeated until I completed the 10 lengths.
Good start to the day. Even better start by having scrambled egg, tomato and spinach wholemeal pitta for breakfast and a slice of fresh pineapple. Onto work feeling wide awake and ready for the day!
Day 1 - Saturday 3rd Dec.
Technically Saturday was day one of 'getting into shape before the baby comes plan' I registered with Park Run over two weeks ago. It is a free timed weekly 5k run held at Tredeger House in Newport every Saturday morning at 9am. I have had to 'postpone' it every week since registering to work. This week I made sure I was going to do it. I needed to know where my fitness levels were at, how long it took me and how many times I stopped etc.
I must have been the only competitor there that had the least distance to travel and still took my car (parking was free) but I went straight to the gym after it for a soak an shower. I completed the 5k in 32mins and had to stop and walk once as it was to muddy and slippery to run through it. I was 7mins slower than my best 5k time in 2009 of 25mins. Still alot to work on but happy I completed it.
I must have been the only competitor there that had the least distance to travel and still took my car (parking was free) but I went straight to the gym after it for a soak an shower. I completed the 5k in 32mins and had to stop and walk once as it was to muddy and slippery to run through it. I was 7mins slower than my best 5k time in 2009 of 25mins. Still alot to work on but happy I completed it.
Day 1 - Reasons For This Blog
I spent the majority of my life very active and generally slim, I would partake in any kind of sport and play at a competitive level. I have been unfortunate to carry injuries throughout which has left me sidelined on many occasions. One of which I suffered on a rugby tour to St. Louis in 2007. I sustained a 180 degree ankle disclocation, compound fracture of fibula and ruptured all ligaments and tendons. A failed attempt of surgury in America resulted in multiple operations back home in Wales. It took almost 12 months to heal. During these months I piled on the weight! Lack of movement, poor sleep patterns and over eating helped this weight gain. The surgeon said it would be unlikely to play rugby again as there would always be a risk of it happening again.
I began to cycle more and took part in a few 5k road runs to try to drop the weight. Eventually in 2009 and completed my first pre-season rugby training and started back in the first XV. I played 12 games that year until I suffered a fractured ac joint in my shoulder. Back came the weight.
In order to address this I began to run again, completed two 5k's and then a 10k in Cardiff Bay in 2010. The problem I face is that I struggle to find time to exercise as much as I should. I work long hours in the day and sometimes work extra shifts behind a bar on the weekends. I love to cook and eat which is a huge problem. I always feel hungry and hate to let anything go to waste.
On our return from a summer break to America my fiancee and I discovered we were to have our first child. It is due in May. It was a huge shock to our system, we were currently saving to get married.
Because of this I have set myself a goal to complete a Half Marathon before the birth of our child. I have always wanted to do the Cardiff Half Marathon but something always comes up so I don't enter, injury/work/any excuse. This time without hesitating I entered the Reading Half Marathon that takes place 1 month before the due date. I have vowed not to look fat in the first baby photos we take that we will always look back on.
I began to cycle more and took part in a few 5k road runs to try to drop the weight. Eventually in 2009 and completed my first pre-season rugby training and started back in the first XV. I played 12 games that year until I suffered a fractured ac joint in my shoulder. Back came the weight.
In order to address this I began to run again, completed two 5k's and then a 10k in Cardiff Bay in 2010. The problem I face is that I struggle to find time to exercise as much as I should. I work long hours in the day and sometimes work extra shifts behind a bar on the weekends. I love to cook and eat which is a huge problem. I always feel hungry and hate to let anything go to waste.
On our return from a summer break to America my fiancee and I discovered we were to have our first child. It is due in May. It was a huge shock to our system, we were currently saving to get married.
Because of this I have set myself a goal to complete a Half Marathon before the birth of our child. I have always wanted to do the Cardiff Half Marathon but something always comes up so I don't enter, injury/work/any excuse. This time without hesitating I entered the Reading Half Marathon that takes place 1 month before the due date. I have vowed not to look fat in the first baby photos we take that we will always look back on.
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