Category Archives: My Progress

Posts of me reviewing my progress.

Training: W/C 28th July 2014

So first a review of last weeks activities. Here is what I had planned and how the sessions went.

Last Week

Monday: 5m Easy – This will be more of a recovery run after yesterday’s efforts. Running with Simon and Josh and going to go the uphill way! Was a good run, Josh did well with the climbing though it was hot hot hot! [Garmin Activity]

Tuesday: Club Run – Will probably do 6ish miles at a steadyish pace. I had to attend a late work meeting so I missed the club run and didn’t run at all so ran Thursday instead.

Wednesday: 10/10/5 min Tempo10 minutes threshold running with 5 min jog recoveries x 2 followed by a 5 minute threshold interval. Adding a bit more on from last week. It was hot, but I nailed all the splits I needed to. As it was hot though I couldn’t maintain my cadence during the recoveries and had to walk a bit during them. But the threshold running was the most important so still a good session. [Garmin Activity]

Thursday: Rest. As I missed the Club Run I opted for an “Easy” run – but it was less than easy! It was about 28 degrees and after 4 miles it felt horrible. I’ll be glad when this heatwave passes. [Garmin Activity]

Friday: 6 x 1km Intervals – With 2 minute recoveries. After Thursday, I thought I would really struggle with this. But I absolutely smashed it! Average of 4.08 minute KMs, just where I wanted them. [Garmin Activity]

Saturday: 5m Steady – I have no idea when I am going to fit this in as I’m off to Blandford for their inaugural parkrun then off on Wedding duty for the rest of the day. Seems most likely that i’ll be up with the sunrise! Well durr, I was running the Blandford parkrun!! That was a good enough of a session for me. I ran it fairly comfortably at around threshold pace. I “Ummed and aahed” about trying for a PB, but after the first 2k I realised my legs didn’t have it after friday’s intervals. I had to stop to tie the laces up and had a brief walk up the hill and was 45s outside of PB pace, which I was still very pleased with. [Garmin Activity]

Sunday: 12m LSR – REALLY MUST try and remember my camera, have a lovely route planned. Ha. No camera, but a great run. Arranged with Simon to run together (He was due 9 and me 12) so planned a route where we could run the first 9 miles together. Missed the planned turn so he ended up doing 10! I was pleased with the consistency of my spliets, especially up the Mudford Road climb at 10 miles. Good solid run. [Garmin Activity]

28thjuly

This Week

Monday: 5m Easy – The usual 5miles with Josh and Simon, will be doing a flatter route though after a tough last 5 days running.

Tuesday: Club Run – Probably the 6ish mile option. This will probably get shelved to to an early run or a thursday run as am probably going to the seaside with Jodie and family!

Wednesday: 15/10/5mins Tempo – My threshold intervals increase again. These are really tough but I think they are giving me the most benefit. its good to ramp these up a bit at a time!

Thursday: Rest

Friday: 8 x 2mins Hill Repeats – Usual Hendford Hill repeats in all likelihood, but may have to change it up as I’ll be going to Basingstoke either Friday or Saturday so will need to fit this in somewhere.

Saturday: 5m Easy – If I’m in Yeovil, I’ll run this super early. If I’m in Basingstoke, I’ll run Basingstoke parkrun instead.

Sunday: 13m LSR – Most likely a leisurely early one in Basingstoke to avoid the heat.

Weigh In: Plateau Smashed, Goal Achieved!

If you read last weeks weigh in report you’ll know that I’ve bee struggling with somewhat of a plateau in recent weeks, my body simply has not wanted to shift any weight at all. This has been tough to swallow as I was so close to my goal.

My primary goal has always been, ever since that fateful first day at Weight Watchers, to have a healthy BMI of under 25. BMI isn’t for everyone. I understand that if you are a body builder, or a rugby player then your BMI is not going to be an appropriate way to measure your health based upon weight. But for an average guy like me, not interested in bulking up, its as close to an accurate barometer as I am likely to find.

After following most of the advice in the article (I didn’t change up my workout routine, but I have changed my weigh day to non-running day) the results have been a staggering success. I weighed in at 14st7lbs. Thats a shift of 5lbs week on week.

Now, thats a huge amount and extremely unlikely to have been achieved in a week. I would say that last weeks was an anomalous result to some extent. But nonetheless I am absolutely chuffed as nuts. Thats a 10 year old goal, finally achieved.

I don’t have accurate records of my weight loss until I started using Garmin Connect in November. But since then alone the graph looks pretty cool.

weightchart

“Back in the day” I though reaching this goal would be some kind of watershed moment, that I’d be overcome with emotion, or want to throw some sort of party for my achievement. But it doesn’t really feel like that. Its taken me so long to do it, and there were so many false starts I’d feel a bit of a fraud for celebrating this. After all, the real challenge is learning to keep the weight off.

I still feel happy, but it’s not the life changing moment I thought it would be. Its more a sense of quiet satisfaction. Unless you’ve struggled with your weight you won’t understand I guess.

I want to thank the following people from the bottom of my heart for helping me acheive this personal goal. I quite literally couldn’t have done it without them.

  • Mum – without you I wouldn’t have gone to weight watchers and set me off on this journey
  • Jodie – You put up with the miserable weeks when I don’t lose weight, and the hours I’m out running. I hope the good times outweigh the bad! I love you

A New Goal

Since I’ve started running though and I’ve gotten closer to my goal I’ve realised that even a healthy BMI was still going to leave me with a bit of a wobbly belly and wobbly inner thighs. So it isn’t quite “Job Done” yet, and I’ve known for a while I’d need a secondary goal to shoot for. Much like with Races, its always best to have a target!

Trying to work out what that should be is a tough question. On the one hand, I’d like to have a certain body fat %, and on the other hand I’d like a mid-range healthy BMI. So I’ve gotten to work in excel and come up with some numbers.

  • According to the NHS, a healthy BMI ranges between 18.5 and 25. The midpoint of that is 22. At my height, I would need a weight of 12st13lbs (181lbs) to be this BMI.
  • The generally accepted body fat percentage for “Fitness” is between 14% and 17%. The midpoint for this is 15.5%
  • My current Body Fat % is 22.3%. If I were to take 7% off of my current bodyweight it would give me a weight of 13st 7lbs (189lbs)

Therefore, my newly amended target is 13st 7lbs (189lbs). Once I reach this target I’ll use the same methodology so see where my Body Fat is vs my Weight/BMI to see if I can find a way to reconcile those two numbers. But, for now at least, only 14lbs to go!

 

Training: W/C 21st July 2014

So first a review of last weeks activities. Here is what I had planned and how the sessions went.

Last Week

Monday: 4m Easy – Recovery run with mates. As I write this my legs are a bit sore so a recovery jog should sort them out. Was just me and Jodie in the end, but she did really well and we kept a good steady pace. Legs felt a bit weary but better by the end of the run. [Garmin Activity]

Tuesday: Club Run – Will take the 6ish mile option again, but need to take it a bit easier. Maybe drop to the slower group to do some more easy mileage. Ended up doing 7.5 miles, including a massive hill I had to walk up. I knew I had a tough session on Wednesday which was more quality focussed so saved some for that. Nice route though with some great views. [Garmin Activity]

Wednesday: 2 x 20min Tempo Intervals – Simon is back from holiday and wants to go for a run. I’m being a bit selfish, and saying if he wants to run he has to do this session with me. Hopefully he will keep up, he should have fresh holiday legs! Very good session, with the intervals being right on pace. Simon kept up well too! [Garmin Activity]

Thursday: Rest

Friday: 6 x 2mins Hill Repeats – I hate this session but it must mean it does me good. 6 sprints up Hendford Hill for 2 minutes. Wow, this was tough. it was hot and humid, but the consistency was there and managed to reach the same point up the hill every time (Within 10 meters), though the Garmin didn’t agree! [Garmin Activity]

Saturday: 5m Easy – Probably a run to parkrun again. Nope, had to go on a First Aid course, but managed to squeeze it in afterwards inbetween thunderstorms. Hot, humid and tough. But good consistent splits. [Garmin Activity]

Sunday: Frome 10k Race – Its a hilly course so a PB is unlikely. Running it with Simon in YTRRC colours. I actually came close to a PB, though the hills were mega and the heat was on again. Good race, full report to follow later in the week. [Garmin Activity]

This Week

Monday: 5m Easy – This will be more of a recovery run after yesterday’s efforts. Running with Simon and Josh and going to go the uphill way!

Tuesday: Club Run – Will probably do 6ish miles at a steadyish pace.

Wednesday: 10/10/5 min Tempo – 10 minutes threshold running with 5 min jog recoveries x 2 followed by a 5 minute threshold interval. Adding a bit more on from last week.

Thursday: Rest

Friday: 6 x 1km Intervals – With 2 minute recoveries.

Saturday: 5m Steady – I have no idea when I am going to fit this in as I’m off to Blandford for their inaugural parkrun then off on Wedding duty for the rest of the day. Seems most likely that i’ll be up with the sunrise!

Sunday: 12m LSR – REALLY MUST try and remember my camera, have a lovely route planned.

Weigh In

Feeling a bit disappointed today. Despite a very good week food wise, and a 40mile week running wise (And the associated calories burned from it) I’ve not lost any weight this week.

I’ve only lost 1lb in the last 3 weeks, and I don’t know why. I’m still an agonising 2lbs from that elusive Healthy BMI target I set myself all those years ago.

I turned to my friend Google and found this interesting article by Jillian Michaels about how to beat a weight loss plateau. And I can relate to it in a few ways.

Question 1: Are you keeping track of your daily calories?

Yes, I am. I am even, during weekdays, going well under this calorie allowance – which is already set aggressively low. I’m not sure I can actually be any more anal about watching what I eat. I log everything that crosses my lips, often to the annoyance of the other half.

Question 2: Are you trying to lose “Vanity Pounds”?

Ok, I guess I am at the point now where I am.  She explains (What I already knew) that the less I had to lose the harder it is to shift it. But the part that resonated most with me was that the usual solution to this would be to exercise more and eat less – which is pretty much what I have done. The issue being that my body may have hit starvation mode. This is a very real possibility, I’ve been finding myself to be very hungry this week. More so than usual. Her recommendation: Keep the body guessing by spending the next 3 days varying the calorie intake. I’m not sure that would work for me, I just think i need to make sure I eat ALL of my calorie intake rather than trying to undercut it so much like I have been doing. Give my body more fuel to kick start the metabolism instead.

Question 3: Do you need to change up your workout?

I already run a variety of different sessions, at different paces during the week. But I guess I don’t do a lot of core work, which I know is something that could also benefit my running. So I’ll try and get back on the 30 day abs challenge which I started and then decided to ignore.

Conclusions

In the opening paragraphs she said that a typical plateau usually lasts 3 weeks, which is about where I am at. So I am hoping next week will be a bit more positive. But to help it along I am going to try eating my full calorie allowance and give the Ab challenge another crack and see if I can get things moving again.

I will of course, report back on the result next week!

Training: W/C 14th July 2014

So first a review of last weeks activities. Here is what I had planned and how the sessions went.

Last Week

Monday: 4m Easy – This will be slower than my usual easy pace as I’m running with some slower friends on a more social basis, so more a recovery run than an easy run. This was a nice recovery run and finished it with the legs feeling good. [Garmin Activity]

Tuesday: Club Run – I’ll take the 6ish mile option. Club runs are a bit stop start but good fun. Tough run, with a long uphill first half, a short sharp downhill, then another long uphill to get back. Managed to have a decent kick on in the last uphill mile to be first home in the group. [Garmin Activity]

Wednesday: 3 x 7mins Tempo Intervals – Starting to push my threshold training to gain some endurance. A great session, with my splits and targets hit just right. [Garmin Activity]

Friday Thursday: Rest. Rested Thursday instead of Friday to avoid back to back quality sessions.

Thursday Friday: 4 x 1m Intervals – Will be tough after the wednesday session, especially as my Tempo pace and mile interval paces are quite close together. Might need to revise my training plan to rest Thursdays instead of Fridays to avoid having back to back quality sessions. I did indeed switch my training days to accommodate this. This session was very similar to the tempo session, but faster and with stopped rests instead of jogs. The first 3 reps were good but had to stop twice in the fourth rep. Looking at the splits, I think I need to do these a bit slower next time, and a bit more consistent. Hopefully with a few weeks extra training it will make the next one of these a bit easier. [Garmin Activity]

Saturday: 5m Easy – I’ll probably run to parkrun and volunteer. Yep, this is what I did. First mile or two was a bit of a struggle but thats probably as I’m not really used to getting up so early. [Garmin Activity]

Sunday: 11m LSR – Must remember to take my camera! Well I forgot the camera, but did have a good long run. It was very consistent, and a little tough. I reached the end just about spent, which I think means is just the right pace at the right distance and effort. Very happy with the splits, especially considering some of the hills that were run. [Garmin Activity]

This Week

Monday: 4m Easy – Recovery run with mates. As I write this my legs are a bit sore so a recovery jog should sort them out

Tuesday: Club Run – Will take the 6ish mile option again, but need to take it a bit easier. Maybe drop to the slower group to do some more easy mileage.

Wednesday: 2 x 20min Tempo Intervals – Simon is back from holiday and wants to go for a run. I’m being a bit selfish, and saying if he wants to run he has to do this session with me. Hopefully he will keep up, he should have fresh holiday legs!

Thursday: Rest

Friday: 6 x 2mins Hill Repeats – I hate this session but it must mean it does me good. 6 sprints up Hendford Hill for 2 minutes.

Saturday: 5m Easy – Probably a run to parkrun again

Sunday: Frome 10k Race – Its a hilly course so a PB is unlikely. Running it with Simon in YTRRC colours.

This weeks training plan

So here’s what I have on the cards this week.

Monday: 4m Easy – This will be slower than my usual easy pace as I’m running with some slower friends on a more social basis, so more a recovery run than an easy run.

Tuesday: Club Run – I’ll take the 6ish mile option. Club runs are a bit stop start but good fun.

Wednesday: 3 x 7mins Tempo Intervals – Starting to push my threshold training to gain some endurance

Thursday: 4 x 1m Intervals – Will be tough after the wednesday session, especially as my Tempo pace and mile interval paces are quite close together. Might need to revise my training plan to rest Thursdays instead of Fridays to avoid having back to back quality sessions

Friday: Rest

Saturday: 5m Easy – I’ll probably run to parkrun and volunteer.

Sunday: 11m LSR – Must remember to take my camera!