Now, I have not blogged solely about how my weight loss journey has been travelling this year. I thought I might spend one blog doing that, to show you what is possible, with dedication and effort.
So, on January 22, I was over 91kg, on our return from the Christmas holiday to Vietnam and Bangkok.
My goal was to get down to 80kg before the Mooloolaba triathlon in March. I did not quite get there, but was about 82kg for that event. Not bad, but not great. So, what was the secret. Eat clean and do twice a day sessions. Very tough. My diet was plain at that stage. Fruit fr breakfast, white meat and salad for lunch and white meat and veges for dinner. I always play up a bit on Sundays, though, but that is fine.
So, what is the next goal. To get to 75kg prior to the 100k North Face 100 run. Well, last week, I weighed in at 79.2 on the scales at home. Not bad, heading in the right direction. What have I changed ... not much really. I have oats for breakky now, instead of fruit. I put fruit on the oats.
Now, the key is to count calories. More out than in, is the key. Do that, and you have to lose weight. That is happening, albeit slowly.
By the next major event, which will be a 96k run/walk in July, I want to be under 75kg, without question.
Now, all that is not as important, I don't think, as it is to know what your body fat is. Mine is currently 11.2%. Now, that is still very high (average for men's are between 13% and 19%- generally). I want to start living my life at about 6 or 7%. I think that is achievable. Especially with all the exercise.
Anyway, keep you diet clean, except on Sundays, when Pancakes are the standard brekky and eating out is the standard lunch. But, the secret is to have a healthy Sunday dinner, and have it very early. We don't eat after 6pm on Sunday night. That helps get the food digested by Monday morning.
Anton
Wednesday, April 21, 2010
Back on track
You know, I look at the post from last week, and I am somewhat disappointed that I really felt like that. I really was feeling down about exercising. Things have changed, now. Following last Monday night, and that great chat with Marc, life, and running, has improved dramatically. So, since last Monday night, I have run:
15k; up good hills in 1.16 (Tuesday)
10k; up little hills in 52 (Wednesday)
15k; on treadmill in 1.28 (Thursday)
30k; up little hills in 2.57 (Sunday)
15k; on treadmill in 1.14.47 (Tuesday)
10k; on treadmill in 51 (Wednesday - today)
Not really fast, and backing up after 15k runs is tough. I am getting tired, and my hammies are holding up. The 30k on Sunday was great fun, and good to get home in 3 hours. Yee Hah.
So, am I ready to run 100k in 20 hours (worst case - 24 hours). I am not sure that you will ever be. I will just follow the strategy of:
1. Walk up the big hills
2. Run down the hills
3. Keep my heart rate under 150 BPM (this worked well on Sunday in the long run).
The thing is, I have really only had 5 weeks of training for this race. Yes, the triathlon training will come in handy, and I am hoping that base will get me through, along with the running training.
It is just a simple process at the moment. Running is the focus. 3 runs during the week, with at least on long run on the weekend. This seems really manageable. Mind you, I snuck in a swimming lesson last week, too, and got some ideas on my stroke. Thanks Adam - swim teacher - he rocks.
Actually, today was a momentous day. Last year on the fourth Wednesday prior to the 100k run (which I did not attempt) I woke up sick in WA with whooping cough. That sucked. Especially given that I had done many weeks of training. Get this, one year on, I looked at the paper today, four Wednesdays out again, and what was on the front page of the paper in South Australia - Whooping Cough outbreaks around the state. Can you believe it. I will not be getting sick this year, though. Yee Hah.
Anyway, until next week, keep running.
Anton
15k; up good hills in 1.16 (Tuesday)
10k; up little hills in 52 (Wednesday)
15k; on treadmill in 1.28 (Thursday)
30k; up little hills in 2.57 (Sunday)
15k; on treadmill in 1.14.47 (Tuesday)
10k; on treadmill in 51 (Wednesday - today)
Not really fast, and backing up after 15k runs is tough. I am getting tired, and my hammies are holding up. The 30k on Sunday was great fun, and good to get home in 3 hours. Yee Hah.
So, am I ready to run 100k in 20 hours (worst case - 24 hours). I am not sure that you will ever be. I will just follow the strategy of:
1. Walk up the big hills
2. Run down the hills
3. Keep my heart rate under 150 BPM (this worked well on Sunday in the long run).
The thing is, I have really only had 5 weeks of training for this race. Yes, the triathlon training will come in handy, and I am hoping that base will get me through, along with the running training.
It is just a simple process at the moment. Running is the focus. 3 runs during the week, with at least on long run on the weekend. This seems really manageable. Mind you, I snuck in a swimming lesson last week, too, and got some ideas on my stroke. Thanks Adam - swim teacher - he rocks.
Actually, today was a momentous day. Last year on the fourth Wednesday prior to the 100k run (which I did not attempt) I woke up sick in WA with whooping cough. That sucked. Especially given that I had done many weeks of training. Get this, one year on, I looked at the paper today, four Wednesdays out again, and what was on the front page of the paper in South Australia - Whooping Cough outbreaks around the state. Can you believe it. I will not be getting sick this year, though. Yee Hah.
Anyway, until next week, keep running.
Anton
Monday, April 12, 2010
The ups and downs
Today is about a philosophical review of some of the things are happening wiht my excercise program at the moment.
After the high of Mooloolaba, it has been tough getting back into a program with some cosistency. Especially now that the focus is on the 100k run. Running those distances is not a really motivating goal for me, though it is somehting that I really want to do. I cam conflicted internally. Tough to get my head around.
I did a 20k run (walked the last 3k) yesterday, though I really struggled. It was supposed to be quite easy, as I am at the stage that a slow run over that distance should not be that tough. It is a challenge to get back into it, at times.
The thing is that I know exactly what my problem is. It is the lack of consistency and sticking to a training program. For the next 5 weeks, it is all about training consistency. Tuesday and Thursday 15k runs, Wednesday 8k runs and on both days of each weekend a 20 or 25k run on both days (on sore legs - to build some endurance).
I had a great chat with my 100k running partner (Marc with a c) today Marc put me in a better frame of mind. It is not about trying to run the whole way, the strategy is to walk up the hills and run the flats and run the down hills. Sounds easy enough as a plan. Might be harder to manage, than it really sounds, but hey, we need to have a game plan. See, the thing is, about 8 weeks after that run I have got another big event (96k walk/run). Not looking forward to that, either.
Anyway, life is good, I am feeling fit, albeit still a little overweight. I just need to keep working hard.
The benefit of doing all that running will be improved times in upcoming half and full ironman events.
Anyway, keep running.
Anton
After the high of Mooloolaba, it has been tough getting back into a program with some cosistency. Especially now that the focus is on the 100k run. Running those distances is not a really motivating goal for me, though it is somehting that I really want to do. I cam conflicted internally. Tough to get my head around.
I did a 20k run (walked the last 3k) yesterday, though I really struggled. It was supposed to be quite easy, as I am at the stage that a slow run over that distance should not be that tough. It is a challenge to get back into it, at times.
The thing is that I know exactly what my problem is. It is the lack of consistency and sticking to a training program. For the next 5 weeks, it is all about training consistency. Tuesday and Thursday 15k runs, Wednesday 8k runs and on both days of each weekend a 20 or 25k run on both days (on sore legs - to build some endurance).
I had a great chat with my 100k running partner (Marc with a c) today Marc put me in a better frame of mind. It is not about trying to run the whole way, the strategy is to walk up the hills and run the flats and run the down hills. Sounds easy enough as a plan. Might be harder to manage, than it really sounds, but hey, we need to have a game plan. See, the thing is, about 8 weeks after that run I have got another big event (96k walk/run). Not looking forward to that, either.
Anyway, life is good, I am feeling fit, albeit still a little overweight. I just need to keep working hard.
The benefit of doing all that running will be improved times in upcoming half and full ironman events.
Anyway, keep running.
Anton
Monday, April 5, 2010
Over Easter
Well, being Easter, and a four day break (in Australia at least), did you give yourself some rest from exercising, or did you ramp up your training. Easter for me was a little bit of both.
If you include Easter Thursday, the five days included a 10k run (at speed - 46.50 - with 3 stops, but running fast is the order of the day at the moment), a 23k mountain bike ride (700 calories) and a 7k run. It also included (for fun) beach swimming, touch footy on the beach, walking around Curtis Island and on the beach and fishing, amongst other things. It was a great break, and as we have done for the last 7 years, we spent Easter at my parent's holiday home on Curtis Island (about an hour by barge from Gladstone in Central Queensland). It was just great fun.
I think I might have put on a few kilos, as my diet was not great on Easter Sunday or Easter Monday, but I will run them off in the coming weeks, leading up to the North Face 100, the 100k run in May. Bring it on. I have set another weight loss goal of reaching 77 kilos between now and then. Given that the race is only 6 weeks away, and the few kilos from the weekend have probably put me back to 83 or 84 kilos (maybe not - forgot to measure myself this morning before leaving for another week away), I have probably got about one kilo per week to lose. That should be achievable, with some huge effort. Problem is that I have a runny nose at the moment, so am not feeling great. No excuses, though.
My training plan is to try and do up to 15k runs during the week, with one big run on the weekends. I think that will cut it. I hope so, anyway. I will start with a 30k run this weekend. I started on a training plan for this race many weeks ago, but abandoned it for the Mooloolaba triathlon training - which was more important to me at the time.
In relation to my diet over the weekend, yes, Sunday and Monday were very ordinary (after the Easter Bunny came - love the Easter Bunny, and the hard sugar eggs, as well as the chocolate eggs, of course). I figure that I do the work, and will run it all off in coming weeks. After a month of not drinking (see my other blog on 101 things to do in life), I had a few beers over the five days (13 all up) and one rum and coke. I was quite good, really, and I think I will stay off the drink for the next six weeks, leading up to the run. Not sure yet, but I think it would be smart.
Anyway, life is good. This week will be swimming and running (morning and night) for Wednesday and Thursday and running on Friday morning. I will be travelling on Friday night, home on Saturday, and a 30k run on Sunday morning. Looking forward to it, and getting fit for the big fun. It is a little scary really, but hey, you have to have a crack at these things, hey. I don't think I will ever do it again.
Until next week, keep training.
Anton
If you include Easter Thursday, the five days included a 10k run (at speed - 46.50 - with 3 stops, but running fast is the order of the day at the moment), a 23k mountain bike ride (700 calories) and a 7k run. It also included (for fun) beach swimming, touch footy on the beach, walking around Curtis Island and on the beach and fishing, amongst other things. It was a great break, and as we have done for the last 7 years, we spent Easter at my parent's holiday home on Curtis Island (about an hour by barge from Gladstone in Central Queensland). It was just great fun.
I think I might have put on a few kilos, as my diet was not great on Easter Sunday or Easter Monday, but I will run them off in the coming weeks, leading up to the North Face 100, the 100k run in May. Bring it on. I have set another weight loss goal of reaching 77 kilos between now and then. Given that the race is only 6 weeks away, and the few kilos from the weekend have probably put me back to 83 or 84 kilos (maybe not - forgot to measure myself this morning before leaving for another week away), I have probably got about one kilo per week to lose. That should be achievable, with some huge effort. Problem is that I have a runny nose at the moment, so am not feeling great. No excuses, though.
My training plan is to try and do up to 15k runs during the week, with one big run on the weekends. I think that will cut it. I hope so, anyway. I will start with a 30k run this weekend. I started on a training plan for this race many weeks ago, but abandoned it for the Mooloolaba triathlon training - which was more important to me at the time.
In relation to my diet over the weekend, yes, Sunday and Monday were very ordinary (after the Easter Bunny came - love the Easter Bunny, and the hard sugar eggs, as well as the chocolate eggs, of course). I figure that I do the work, and will run it all off in coming weeks. After a month of not drinking (see my other blog on 101 things to do in life), I had a few beers over the five days (13 all up) and one rum and coke. I was quite good, really, and I think I will stay off the drink for the next six weeks, leading up to the run. Not sure yet, but I think it would be smart.
Anyway, life is good. This week will be swimming and running (morning and night) for Wednesday and Thursday and running on Friday morning. I will be travelling on Friday night, home on Saturday, and a 30k run on Sunday morning. Looking forward to it, and getting fit for the big fun. It is a little scary really, but hey, you have to have a crack at these things, hey. I don't think I will ever do it again.
Until next week, keep training.
Anton
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