Haven't we been here before ? Well let's do it better this time !

Pacing Mule

dechol wrote: »

If you are serious about the weight loss ditch the biscuits/mini bars and the kebabs and chips! (Even if its half portion) You are at the start of your weight loss journey and weight will come off now with just a little effort in cutting back. You need to get really good habits in place to keep losing on a weekly basis long term. That has been my experience anyway.

Yep very serious

The pints kebab and chips the other night was a once off and not a regular feature of the food intake.

Other adjustments / sacrifices will be made as we go along if weight loss stagnates but for the moment I am comfortable with the balance struck.

Pacing Mule

That was an awfully hot day today.

Got a lift into work so that I could run home - about 8.5k. Target time therefore was 59 min based on the comfortable 7 min per km pace I'm currently targeting whilst building up the cardio / endurance. Actually took 1hr 2 min after I completely blew up on a tough hill on the way back and had to walk it. So much for comfortable

In all seriousness though the heat was an absolute killer (was running home at 2.45pm) and a look back on the GPS data shows I went off too fast. Was at 6.30 - 6.45 pace for first 3km. This confuses me a bit I have to say as anytime I looked at the watch I was only marginally under 7.00 pace but that said never looked at each km split at the time.

Hardest work out of this comeback yet - I know this from the amount of salt on my face at the end. :pac:

Pacing Mule

Weigh In Day:

Weight Last Week
15 Stone 5.6 lbs

Weight This Week
15 Stone 4.8 lbs

Weight Loss This Week
0.8 lbs

Not surprised at all by the falling under the 1lb target. My rough maths reckons the night out on Friday cost myself a full lb which would have out me up around 1.8lb typical enough of the weeks gone by. It was worth it though as a once off treat night. Next week will be back on track. Would love to hit 15 Stone 2.6 lbs to round off the first Stone.

Pacing Mule

It's been a really good few days.

Monday
Rest Day

Tuesday
1 Hour cycle. A great night to be out in the open air. Kept a steady work rate all the way through this. Blasted through some hills that slowed me down in previous trips at a much faster speed. Felt like a good workout was done.

Wednesday
50 min run.

Feedback from the coach was that I shouldn't have been struggling towards the end of the runs as I did on some last couple of weeks. Plan for the moment is that I should finish these runs "comfortably tired" and pace accordingly. This is all about comfortable time on the feet building a solid base as opposed to pace. With that in mind set out to run comfortably and not be worried if the pace on the watch dropped. If it was outside 7 min km pace then so be it. 7km pace is a pace not to go any faster than rather than a pace to aim for.

Weather was glorious again tonight which meant it was a first run without the jacket on. :eek: Wobbly bits were going to be out on full show and perhaps an escort might have been needed to warn oncoming pedestrians of the wide load approaching. :pac: Went out comfortable and stayed comfortable all the way through. Didn't care about the pace and ran to comfortable. This was actually originally penciled in as a 40 min run but the route I took was a loop on a new section of road opened nearby rather than the out and back I've been doing recently. Overshot 40 min and decided to do a couple of laps near the house to bring the run up to the 50 min (ticks the 50 min run box in this weeks plan quite nicely) Came home comfortably tired, capable of continuing if needed and comfortably surprised afterwards to find the pace turned out to be quite close to the 7 min.

Straight home for a mixed salad and fruit bowl for dinner. Quite a healthy day all round.

Pacing Mule

Thursday
Ooops Came home from work. Helped around house etc. Mrs Messiah brings the baby off to bed to start settling him for the night. I get changed ready for cycle but of course had to read stories etc for the 7 year old. She wasn't feeling the best and I ended up cuddling up to her whilst she nodded off. Great plan except I also nodded off and only woke up at 10.00pm. Faced with the concept of an hour cycle and dinner at 11.15pm I wussed out and elected to skip the cycle. Will catch up over weekend though.

Friday
Much improved 57 min run home from work. Same strategy as last time out. Kept it comfortable. That was until I came to that bitch of a hill that broke me on Sunday. There is a 25 metre climb over the course of 1km with 17 metres of that coming in the final 500 metres. All this proceeded by a kilometre with the majority of it being uphill too. To take it comfortable and easy up this bad boy would be to walk it which I did not want to do. Dug in and hauled myself up. Home is not too far past the hill so although I was recovered a bit I certainly wasn't comfortably tired finishing Delighted though with the run overall. Also first appearance of the season of runners nipple.

wowzer

Runners nipple, ouch that's nasty!!!
I found tape and Vaseline quite annoying so the only thing that stopped it for me was to wear a compression top under my t-shirt, the cheap sleeveless type from lidl and aldi. They are fairly light so they don't make you sweat any more than you normally do.
They come up for sale a couple of times a year so its worth a try for 6 or 7 quid.

Pacing Mule

wowzer wrote: »

Runners nipple, ouch that's nasty!!!
I found tape and Vaseline quite annoying so the only thing that stopped it for me was to wear a compression top under my t-shirt, the cheap sleeveless type from lidl and aldi. They are fairly light so they don't make you sweat any more than you normally do.
They come up for sale a couple of times a year so its worth a try for 6 or 7 quid.

Big + 1 to compression tops.

Haven't experienced runners nipple since before DCM last year. I remember finishing the half marathon and looking down to a bloody mess - illuminous yellow samsung night run shirt had quite a bit of red and my daughter was very concerned for me. I had up to that point being lubing up with Vaseline but anything of that distance was too much friction for one does of lube to deal with. Had tried the tape / plasters but they kept peeling off and I wasn't about to shave the chest ! I got a compression top which I wore for DCM along with a bit of vaseline and was absolutely fine. Will have to get it out more often now (even if it is not a pleasant experience / sight) :pac:

scriba

Small squares of zinc oxide bandage tape works for me, just make sure it's well stuck on first.

Pacing Mule

It's my sons christening today. God parents flew in yesterday evening and a few drinks were on the menu. I wanted to do it a bit better than last time drink was on the cards so I

a) had a healthy dinner - no takeaways etc
b) decides not to go mad on the beers
and
c) linked to the above pledged to get up early this morning and run off all calories consumed in beer before everyone got up.

The result:

Glorious morning for a run starting at 3am :P

I jest - limited it to 4 beers and 1 hour run this morning at 8.00 knocked out the calories. Great start to the day and have the family event to look forward to now.

Pacing Mule

Weigh In Day:

Weight Last Week
15 Stone 4.8 lbs

Weight This Week
15 Stone 2.8 lbs

Weight Loss This Week
2.0 lbs

Very mildly irritated not to hit the full stone lost milestone this week. Missed it by .2 of a lb which is the smallest unit on the scales.

Delighted with the 2lbs though and next week should see the full stone.:)

Pacing Mule

Logistical failures due to the christening yesterday and my determination to get the excercise in meant I was left in the position today of both my car and bike being in work, and a day indoors minding the baby meant I did not get a chance to retrieve either. I was meant to be on the bike for a 60 min spin today so decided I would head out for a smaller run instead. This meant running two days in a row but I figured I would be ok considering it was early yesterday and late today.

The other thing that had me interested in running was that I have recently found the strava app / site as there is now a program which will take the data from my soleus GPS watch and populate it into strava. Not that I had the watch with me tonight as this was also part of the logistical failure and was also in work. Strava though has an iPhone app which is a great fallback on. The thing that I love about strava is that it not only shows you the usual information but allows you to create segments to measure on an ongoing basis. There is a nice loop what turned out to be 5.4k which I wanted to set up / lay down a marker. The bad things about not having the watch was there was no feedback on the pace available. I found myself settling into a pace that would be for me a notch above comfortable - not all out busting a gut but working all the same. Came around the 5.4k in 33 minutes which I am quite happy with all things considered.

Found blockic on strava btw. Looking at his runs is inspiring to say the least.

Pacing Mule

Got out tonight for a 500m run :rolleyes:

Right from the start I had a sharp pain in the muscle / tendon at the back of the right knee. I'd noticed this pain in the background yesterday evening whilst out walking the baby but didn't think it was anything serious. It was getting worse not better as I ran along and I decided to abandon the session and rest up. No point in running on an injury. Hopefully a day or twos rest and icing will sort it out.

Pacing Mule

Cycled home from work Saturday night. Knees were acting up all the way. It's like someone took a hammer to my knees, sellotaped them back together but done so too tight. So every strain of the knee be that cycling, running or even turning left the knee feeling compressed and a bit painful with muscles running from the knee being the same. It's not something that would stop me but at the same time I don't want to train on an injury and make things worse.

There has been a lot of improvement since resting up so my plan is to stay resting for a couple of more days and then go out very very gently later in the week. Bit of a downer but it's the right thing to do.

zooming

Pageant Messiah wrote: »

Cycled home from work Saturday night. Knees were acting up all the way. It's like someone took a hammer to my knees, sellotaped them back together but done so too tight. So every strain of the knee be that cycling, running or even turning left the knee feeling compressed and a bit painful with muscles running from the knee being the same. It's not something that would stop me but at the same time I don't want to train on an injury and make things worse.

There has been a lot of improvement since resting up so my plan is to stay resting for a couple of more days and then go out very very gently later in the week. Bit of a downer but it's the right thing to do.

Take it easy PM

shortstuff!

How's the injury PM?

Pacing Mule

shortstuff! wrote: »

How's the injury PM?

Hi shortstuff. Thanks for asking.

Got out for a run tonight for the first time in nearly two weeks. Can't believe it's been that long.

I've had a bit of upheaval in the personal life which has also impacted the running. The short of it is that I now am up at 5.30 every morning in a new job for the forseeable future as well as maintaining my current work level elsewhere. It's taken a week to aclimatise to the early morning starts and I've been walking around like a Zombie. So injury aside I wasn't in any condition to run.

Things settled down a bit now and I felt it was time to give the knees a try out. 25 min done and other than tight muscles all round there was no signs of the knee pains. Not going to rush back in though - I intend to ease back in gently and see how we go.

Now what is totally pissing me off is the software which links my watch to strava will not load despite reinstalling the thing. Not that a 25 min test run really needs documenting :pac:

drquirky

PM-

Wayyyy too many excuses. Simple solution- pull the finger out and run

Pacing Mule

Don't have the time, patience or energy to argue with you tbh. :P

drquirky

Hey- just keepin' it real...if it were me I'd hope people would call it out as well, might motivate me....

Pacing Mule

It can have that effect alright

Pacing Mule

30 min done tonight at very gentle pace. Knee pains at niggle level rather than painful level. Don't know though if it's worrying to be still having niggles after taking that much time out. Have little chance to run tomorrow (looooong 16 hour excuse of a working day ) which is probably a good thing. Hoping for an improvement on Saturday.

zooming

Hows it all going for you PM?