Letting the Thin Guy Out!

Day Two - Sweat 5-6

noreply@blogger.com (Thermopyl) — Fri, 29 May 2009 10:04:00 +0000

That's more like it!

Sweat 5-6 was an excellent session - really tough and i gave it 100% to make up for my weak Sweat5-6 effort yesterday

Sweat 5-6 is a departure from 3-4 in that it introduces new moves and builds on my favourite aspect of 3-4, namely the punching and kicking.

What let 3-4 down was that it was essentially 1-2 just with more reps. Here i can feel new muscles coming into play.

So, Sculpt 5-6 again tonight. I need to lighten my weights a little as the moves are less straight forward. I also need to find a decent chair for the reclined curls as my wicker one was really uncomfortable

See you tomorrow!

x

Day One - Sculpt 5-6

noreply@blogger.com (Thermopyl) — Thu, 28 May 2009 11:06:00 +0000

Stepped up to 5-6 from the P90 3-4 last night:-

PRO:-
Tony obviously has earnt some $$$ since P90 as he now has a proper studio - looks better!
many new moves & variations on 3-4 moves - exactly what i was looking for to reignite my interest
Some of the new moves are killers! the plyo squats at the end especially - i had too sit down after
Tony is still a nutter

CON:-
Don't do when tired - had little energy so only worked at 70% - still got me going
Tony is still a nutter

All in All a good progression from P90 and 3-4.

I still found it a tough session and look forward to tomorrow when i can have another crack.

btw, a lot of people recommend doing P90 before P90X. I second that but also go further... i have followed this process and so far has worked for me:-

30 days -> P90 1-2
30 days -> P90 3-4
(this is where i am. this is the plan from here...)
30 days -> P90 Master 5-6 (Sweat & Sculpt with Ab Ripper 200)
30 days -> P90 Master Full program
then P90X!!

I know i would fail if i started P90X now - just too intense! the P90 and P90M programs give a good build up for strength and muscle memory on the exercises

See u tomorrow

New Beginnings...

noreply@blogger.com (Thermopyl) — Wed, 27 May 2009 17:31:00 +0000

God, it's depressing looking back over my blog entries from last year.

Still not reached my goal so giving it another go!

So here I am again; strangely at the same time of year - I must have a 'New Spring Resolution' syndrome.

I have actually been following Power 90 (P90) since early April and I have completed 60 days of the program.

So far it has really improved my strength and fitness but done little for my fatness. This is probably down to the fact that i have not significantly changed my dietary habits. I always suspected that i had an ok diet but I am now of the opinion that since i have been exercising up to 5 days a week at 30 minutes a time and not seeing any major benefits to BMI then my diet must be crap.

I have been doing Sweat3-4 and Sculpt3-4 for the last few weeks but I am now starting to find it really boring.

I have therefore decided to move onto Power 90 Master Series (P90M) - I will be following the classic approach so tonight is Sculpt5-6 (gulp).

I'll let you know how it went tomorrow!

cheers

Oh Dear :(

noreply@blogger.com (Thermopyl) — Mon, 21 Apr 2008 12:41:00 +0000

Well that didnt go too well did it :(

Since my 3 mile run for Sport Relief, i have only been out running about twice.

Not sure why. The weather has been shocking and work has been busy but really that just has the hollow ring of excuses to it.

Sadly the last outing was at the end of March where i completed a pattern #8, although i do remember it was bloody hard work!

So the pounds that i lost are creeping back on and generally i am feeling a bit low about it all.

Remember i setup a competition with a friend to see who could lose the most weight? Well Chris won hands down, and i also am frustrated at the lack of weight loss that i had through increased exercise...

Anyway, enough about feeling sorry for myself!!!

We start again today - pheonix from the flames!

Given that i have not been running for a few weeks, i am going to go back to pattern #6 so i dont a. injure myself and b. get really frustrated.

Oh, and also starting to us Nutracheck again as they did at least keep my eating habits in check

So expect updates every few days or so :)

How not to get fit & lose weight

noreply@blogger.com (Thermopyl) — Tue, 11 Mar 2008 13:15:00 +0000

This was never an intended post for this blog, but it sums up how well i have been doing since the last post :(

I lost my bet to lose the most weight by Mar 1st - in fact i only lost around 5 pounds over the 6 weeks despite my increase in exercise and trying to keep my weekly calorie limit down using Nutracheck.

This is really demorallising as i have enjoyed the running but did expect to lose weight with it.

I have read somewhere that not all calories are equal and i certainly think this is the case. You will also see that i have not been that disciplined with cutting out certain food & drink. But this was my whole point! i wanted a longer term sustainable diet without suffering by omitting those things that i enjoy - especially Beer, wine and cheese!

I have also lost a week of running due to a heavy cold last week, but i did venture out on Sunday and complete a Pattern #4. I had managed to complete one pattern #5 on 27th Feb plus a pattern #5 on a treadmill on 1st Mar in the previous week but i thought i better take it steady.

Anyway, it's Sport Relief on Sunday and i have to run my 3 miles that some people have been kind enough to sponsor me for. It will probably consist of a combination of running and walking - I had hoped to run the whole distance but I just don't think i'll manage....

...it has been funny the number of non-runners who think that 3 miles is 'dead easy'. I have of course invited them along but they seem strangely reluctant...

The way i see it; if you have never been to the gym, you dont start lifting the heavy weights in your first few weeks - you have to build up steadily, the same applies to running. I just need to watch that I dont do it so steadily that i never get to my 20min target!

On a diet perspective, i have decided to ditch Nutracheck, not sure what that was really doing for me. I am still recording what i eat, but need a different approach so no more snacks and snacking and a serious reduction in carbs - let's see how this goes!!!! wish me luck!

Stitch!

noreply@blogger.com (Thermopyl) — Fri, 22 Feb 2008 15:18:00 +0000

A Quick update before my run later today.

I completed another pattern #4 on Wednesday; this one was not so easy as my whole run was blighted by STITCH!!!

According to Wikipedia, I should:

Improve fitness -< That's the whole point!
Strengthen the diaphragm by using exercises such as those that aid respiratory rehabilitation -< Eh?
Strengthen core muscles (abdominals, lower back, obliques) -< ok, sit ups need to be introduced into training then!
Limit consumption of food and drink two to three hours before exercising -< yep, doing that
Drink water beforehand to prevent muscle cramps -< yep, do that
Warm up properly (Stretch before running for a long period of time) -< do that too (i think)
Gradually increase exercise intensity when running -< my pattern approach give me this
Exhale when the left foot hits the ground, and inhale when the right foot hits the ground -< will="" give="" this="" a="" go="">
Run on soft surfaces -< do that

So the conclusion is that i need to be fitter, adopt a different breathing style when stitch strikes and generally hang in there until i am fitter!

Wednesday:-
Completed: 1xPattern #4
Total Time: 30 Minutes
Dog Count: lost count; must be over 12

Why taking it steady works...

noreply@blogger.com (Thermopyl) — Mon, 18 Feb 2008 16:17:00 +0000

I completed my first pattern #4 today!

Again a good run at 3pm and i didnt find the 5 minute sections to challenging. I also made sure that i did a full warm up - a few cycles of 'salutation to sun' always work as a vigorous warm up for me!

Anyway really enjoyed the run out & pleased i completed the pattern with something to spare.

To get up to speed for Sport Relief in March i have decided to do two of each pattern and accelerate the process somewhat.

When i completed the pattern #3 on Friday I found it quite easy; previously my legs would start to ache towards the end of the 3 minute sections; breathwise i was fine.

I suspect that the approach to training allows for my lungs and my legs to train individually. i.e. when i started, my lungs would hurt before my legs, then my lungs caught up and my legs would be 'the constraint'. Now on the Pattern #4, we are back to pushimg my lungs again (as my legs were ok).

Not sure if this matches the science but seems sensible to me!

Anyway, if you are thinking about starting, i strongly advise you to follow the same or similar approach to me - who would have thought i could run for 5 minutes non-stop!!! :)

Official Log:

Monday:-
Completed: 1xPattern #4
Total Time: 30 Minutes
Dog Count: 7 today with one that ran with me for 5 minutes!

Week 6 Summary

noreply@blogger.com (Thermopyl) — Mon, 18 Feb 2008 16:04:00 +0000

Well, i completed my 2nd Pattern #3 on Friday. This was a relatively straight forward run out again. I think that i run best in the late afternoon (3ish). This allows my lunch to settle i suppose.

I also fitted in a brisk 2 mile walk to the football and back on Saturday.

Not such a good week on the calorie and fat front. A reasonable week spoilt by a party on Saturday Night - good party though!

I am limiting my calories to 1500 during the week and have 2200 to spend at weekends. Scary that 2200 of my whole week is through alcohol (wine and lager mostly)!

Official Log:

Friday:-
Completed: 1xPattern #3
Total Time: 41 Minutes
Dog Count: at least 12 of various sizes

Sport Relief

noreply@blogger.com (Thermopyl) — Thu, 14 Feb 2008 22:24:00 +0000

Well I have done it now :O

In order to give myself a target to reach for i have signed up for the Sport Relief 'Nottingham Mile'! Worse than that - i signed up for the 3 mile run (5k i s'pose).

The race is held on 16th March which is a little earlier that when i expected to complete Pattern #10, but 'it is when it is' and i shall endeavour to run my way 'round the course...

...so, back to training! plan to do another pattern #3 tomorrow lunch.

Btw, if anyone fancies sponsoring me, you can do so here :)

Dogs! :<

noreply@blogger.com (Thermopyl) — Tue, 12 Feb 2008 21:27:00 +0000

Hi

You may have noticed an absence for my end of week summary...that is because i could not complete it a) out of shame for falling off the wagon and b) cause i cant remember how much i had to eat and drink!

Let's just say that 3 days in Stockholm was not the healthiest few days i ever had!

I arrived back early Saturday morning and decided to get a 2 mile swift walk in + completion of 1x Pattern#2 on Sunday! - a punishment if you like

However I am now feeling that i let myself down a bit, so back on the wagon with a vengeance.

I completed my first Pattern #3 today (wk3 - Run 1,2,3,3,2,1 - 12mins running with 2min walking between each). I found it really easy for some reason and even did a sprint for 100m to finish off!

I have noticed this a few times now that some sessions are a breeze and others are a slog - not sure whether it is the time of day or meals, weather etc

One thing i do know is how much of a pain in the a*se dogs are! On the trail i run down people frequently walk their dogs. I must pass half a dozen dogs on each outing.

Most are well behaved but on Sunday and today i have had two 'run ins'....i.e. the dog barking and chasing me; nipping at my heels. I have found that barking back works!

ps..it's so far been small dogs (thankfully) giving me the problem...a bit like school kids ;)

Official Log:

Sunday:-
Completed: 1xPattern #2
Total Time: 35 Minutes

Tuesday:-
Completed: 1xPattern #3
Total Time: 45 Minutes

Get Good Running Shoes (and socks)!

noreply@blogger.com (Thermopyl) — Wed, 06 Feb 2008 10:59:00 +0000

Second part of today's update...

I popped into Nottingham yesterday to Up & Running and bought a pair of Saucony Omni Trail for £75. I also bought some proper running socks..

...what a difference! Although i still had some discomfort in my achilles this soon disappeared once I got going.

I learnt years ago with DIY that you need the proper tools to do a proper job - i suppose the same applies to exercise...

Anyway, final Pattern #2 - quite relaxed run in my new trainers :)

Official Log:-
Completed: 1xPattern #2
Total Time: 39 Minutes

Banging Tunes:-
1. Killing Joke - What's This For - good 80's punk
2. Soundgarden - Superunknown - what a voice!
3. Skalpel - excellent Polish Post-jazz band

Proper Shoes for Proper Running

noreply@blogger.com (Thermopyl) — Wed, 06 Feb 2008 10:46:00 +0000

Wow, I can't believe it has been 5 days since my last post! I feel I am letting down all my regular readers :) (i.e. me!)

Since last friday, I have been running twice...

Saturday

Decided to go for a run on Sat morning. I found the Thursday run enjoyable but the morning run was hard work - maybe i am just not a morning person...

I completed the Pattern #2; this was my second one.

I felt some pain in my ankles (achilles area) after even though i did a full warm up and warm down. I need to be really careful because i dont want to be injured and then have to start again once recovered.

I suspected that it may have been down to poor running shoes so decided to visit a good running shop asap.

Official Log:-
Completed: 1xPattern #2
Total Time: 42 Minutes

Banging Tunes:-
1. Si Begg - deep bass & good grooves
2. LFO - for some retro
3. Field - from here we go sublime - excellent trance

Summary for the week:- Did alot better this week, esp. on exercising

Walking is the key for Beginners

noreply@blogger.com (Thermopyl) — Fri, 01 Feb 2008 09:23:00 +0000

Yesterday I completed my first pass of pattern #2 (wk2 - Run 1,1,2,3,2,1 - Tot 10mins running with 2 min walking between each). I have to say that it was easier than i expected.

I am finding that when i first started running it was my chest that would start to hurt first. Now I find that it is my legs especially my calves. So two things I need to do are i/ warm up my calves and legs better 2/ keep it up! The more i go running/walking the stronger my legs will become => the further I can go. Admittedly I am not going very fast but I am sure that will come later.

When i considered starting this off I suspect like many people I wanted to get started running and get out there with Mother Nature. Thankfully I spent the first 2-3 weeks walking - both as part of a formal routine and also taking opportunities when they arised (e.g. park further away when out and about) it all adds up.

I am convinced now that the walking (and the program i am following) allowed my lungs and body to start to condition to the exercise and that's making the running program easier to achieve.

Mind you, the weather here is diabolical so that is not making it any easier!

Top 3 bands on my Zen whilst running:-

1. Stars of the Lid - fantastic chillout
2. Amon Tobin - his 'Cujo' album
3. Autechre - takes my mind off running as I wondering wether i can listen to some of the tracks any longer!

Official log:-
Completed: 1xPattern 2
Total Time: 38 minutes

I dont Like Mondays

noreply@blogger.com (Thermopyl) — Tue, 29 Jan 2008 09:23:00 +0000

Given that I missed my third running outing on Sunday, I completed a third Pattern #1 on Monday.

I did this again at 1pm and went down the nature trail. Apparently this trail is part of a larger circuit set up by the town council called the Bingham Centenary Walk but I cannot find any further details on it. Plan to pop out today to the library to see if they have a map.

Monday's outing was good. The nature trail is in an old railway cutting so I am protected from the elements somewhat.

Next outing tonight. I am going to watch Nottm Forest vs Swansea so will park 1 mile away from the ground to get a 2 mile walk in!

Official log:-
Completed: 1xPattern 1
Total Time: 40 minutes

End of Week 3

noreply@blogger.com (Thermopyl) — Tue, 29 Jan 2008 09:15:00 +0000

So Week 3 is the week i actually started to do some running by following Pattern 1.

On reflection i enjoyed it - however it made a real difference running during the day on a nature trail vs. at night on the roads.

I planned to do my third outing on Sunday but it didnt happen due to me feeling a bit under the weather after a friends birthday on Saturday (you can see from my weekly summary that my calories went OTT!). I tried to 'be good' but it is tough!

So, dietary summary for the week below - i managed to survive the weekends excesses by balancing out the weekdays so overall on target for the week (note:- my weight is still exactly the same however :( is this because the running/walking is building muscle which is heavier???)

Kids Today

noreply@blogger.com (Thermopyl) — Fri, 25 Jan 2008 21:21:00 +0000

Successfully Completed a second 'pattern 1' outing today at about 2pm

Great to run in the day as i was able to run along the nature walk which is normally too dark. However work often does not give me the opportunity.

I inadvertantly managed to time my run with some kids leaving school (don't they leave early!). I ran up the nature trail towards 3 kids, they could only have been about 12-13 but as i passed they started to take the mick! maybe it was my hat and gloves! I turned 'round as if to give chase and 2 run off but one put his arms out wide to encourage me...

...now there is very little chance of me giving chase as I would look ridiculous (and what would i do if i caught him anyway; which is unlikely!) I would never had done the same thing at his age to a bloke out running - i would have received a thump! Do these poor buggers receive thumps regularly enough at home for it not to matter anymore??

aaah, the risks of going outdoors - i'll survive!

As for the run/walk - felt much better today. Possibly because it was light and i could run on softer ground. Starting to actually look forward to Sunday's outing!

Official log:-
Completed: 1xPattern 1
Outing Time: 40 minutes

The Agony & The Ecstasy

noreply@blogger.com (Thermopyl) — Wed, 23 Jan 2008 21:19:00 +0000

Tonight I donned my running shoes, new watch (with light) and reflective running top (recently liberated from JB sports) and set off on the first stage of the Running Pyramid.

Remember, running Week 1 involves following the set pattern 'Run 1,1,2,2,1,1'; with a 2 minute walk between each running section - Total 8 mins running....

How did it go?

Hard work to be honest. I have never really been into running; i also suspected that my build was not tall and lithe enough (excuse alert!).

I did an 8 minute walking warm up and then started off...the hardest part was the second 2 minute running section (and the force 9 gale blowing!).

Anyway, i did it...each journey starts with the first step. My plan is to complete another pattern on Friday. However, this time I will do it at lunch so i can go 'off road'.

Official log:-
Completed: 1xPattern 1
Run Time: 30 minutes

6 Ways to Lose Weight.....Not!

noreply@blogger.com (Thermopyl) — Mon, 21 Jan 2008 20:59:00 +0000

ok, this is why i signed up to Nutracheck. However I made one fatal error - not recording the food as i went...

...because i had a really busy week out and about, i recorded my eating on my PDA in notes with a plan of updating Nutracheck each night. However that didnt happen of course; I ended up doing it all on Sunday morning.

Hence the title - if you're gonna put on weight then over eat all week! simple!

You will see the Sunday involved a panic to put the week right (and get ready for the 'fat boy's club' challenge).

Running starts this week...

A Deal too Far!

noreply@blogger.com (Thermopyl) — Sun, 20 Jan 2008 15:37:00 +0000

oh dear...in a slightly drunken stupor i have made what could be a rather rash bet :o

A friend of mine who is of a similar shape and size announched that he was dieting. So I saw this as an opportunity to have a 'get fit buddy'. The problem is is that he lives about 15mins away in the car and i know that eventually this will be a barrier (excuse) not to meet up and train...so....

...i thought it would be a good idea to have a challenge. We both have £50 down on who will loose the most weight by the 1st March! He is coming over later for an initial weigh-in

What have i let myself into????

On another note, an interesting idea here for building up that extra muscle

Back on Track...

noreply@blogger.com (Thermopyl) — Wed, 16 Jan 2008 20:03:00 +0000

YES!

A good day today - completed a 2 mile walk down to the train station and back. I am on Jury service from next Monday and I am planning on walking to and from the station every day! That should kick start my fitness!

Caloris & Fat intake good today too. Got to keep it going!

All the Gear, No Idea

noreply@blogger.com (Thermopyl) — Wed, 16 Jan 2008 10:29:00 +0000

This is a local saying; basically meaning that someone (i.e. me) has all the equipment but no idea how to use it!

I am saying this as I have just purchased a running jacket with hi-vis so i dont get flattened during my runs & walks. A bit extravagant as I haven't really started yet but i dont want my mind to be making excuses like 'you dont have the right gear'!

Started afresh with Nutracheck this week although two days in meetings in Belfast eating hotel food has sent me over my limits. I will be trying harder to catch this up before the end of the week.
2 mile walk planned for today and this will be a real test of nerve as it is chucking it down outside!

Week 1 Wash out :(

noreply@blogger.com (Thermopyl) — Mon, 14 Jan 2008 21:46:00 +0000

ok, ok, hardly an auspicious start i know, but week 1 turned out to be a real turkey.

I did my walking quota though with another 2 mile, 40 minute walk on Saturday. However my food and alcohol intake went off the scale over the week and I have been too embarrassed to completed the info on Nutracheck...

...so I have decided to start anew this week -starting today. Updated Nutracheck (although alarmed to see how many calories in my two pints of Guinness!).

I am in Ireland for two days so will try my best to be good.

Walks planned for Wed & Fri - planning to complete my 2 mile circuit in 30 mins instead!

Btw, what calories benefit to I get for 2 hours of vigorous Wii Sports Tennis???

Stumbling At the First Hurdle :(

noreply@blogger.com (Thermopyl) — Fri, 11 Jan 2008 17:06:00 +0000

Oh Dear...

I knew that my job (which involves a fair amount of travelling & hotels) would cause me some problems...sounds like an excuse is rapidly approaching!

3 days in France turned out to be exactly what I suspected; 3 days of pastries, fingerfood, alcohol and late nights. Oh and did I mention the terrible food? I thought that french food was good???! Three visits to France in the past month have shown me that that is not the case.

So, too much beer, too much crap food and no updates to Nutracheck.

The good news is that i did at least manage to fit one walk of 2 miles in! I have one more planned for tomorrow and that should fill my quota for the week.

Really disappointed by my lack of will power this week (not helped by the lack of food options in the hotel in my defence).

Anyway, not giving up, back on the wagon tomorrow!

Kindred Spirits

noreply@blogger.com (Thermopyl) — Mon, 07 Jan 2008 21:54:00 +0000

Now that have started this blog, I have been researching other people trying to a similar thing.

Steve Pavlina (who I mention below) has a great forum for people seeking help on the road to self improvement.

A couple of interesting posts i found on there include Paul Piotrowski who looks to have had a similar idea to me (click the link) - hopefully he is up for some mutual support!

Someone also directed me to this article. Now if anyone (including me) needs some motivation, this guy's story should surely be enough?

Week 1 Starts off in Style!

noreply@blogger.com (Thermopyl) — Mon, 07 Jan 2008 14:04:00 +0000

Ok, time to start taking this seriously.... >:)

Completed a 2 mile walk at brisk pace (including some hills) at lunchtime. Took me about 40mins.

The Good?
- feeling energised (cheesy californian life-coach type of word but accurate all the same!)
- satisfied that i have dragged myself out into pretty rotten weather (cold, high winds, drizzle) and completed the route!

The Bad?
- due to the cold wind, my ears were aching for 10-15mins after - maybe i need a hat...
- due to my poor walking shoes, my feet a bit sore, so running shoes next time.

The Ugly?
- off to France tomorrow for 3 days on a 'conference' - probably should read 3 day p*ss up so I am packing my walking gear AND i must stick to my calorie limits (just beer then ;))

On another note, no sign of the pedometer yet. I wonder if i can tell how many times it has been handled by the score when it finally arrives....

...will attempt to post from France, so catch up soon