Pretty much a running week. Not much else. A good focus on slowing down though

Tuesday - 7.6km CBD(foggy&dark) run @5.02min/km
Thurs - Another 7km of fog @ 4.45min/km
Friday - 6km @ 5.49min/km - a garmin suggested workout and perhaps the most boring run of my life
Saturday - 14.6km of local trails. Much more fun. Muddy, wet and just cruising about through the local parks and trails 288m elevation @5.54min/km. All while listening to the AB's vs Fiji. Not bad.

Oh I forgot I trialled a new gym on Monday. Had a week pass but I realised within about 5mins that it was shite so plodded my way through a 30min workout then told the staff member that their gym wasnt for me. Havent had a follow up call or email come to think of it, so I must have been fairly convincing.

Completed the Selwyn Marathon today, my 41st marathon, in 3 hours 39 mins. Nothing amazing about my time and the course is quite a dreary one doing 2 laps around farmland in Lincoln, but it's still a marathon, and beats the usual training session on a Sunday haha.

Next stop, Helsingborg, Sweden. Will be at the end of my 7 week European holiday, so my time there won't be pretty, but it's always exciting doing an overseas marathon so I'm not complaining.

@Duluth said in Hubris:

@MN5 said in Hubris:

Thank goodness I have a garage gym

Just being nosey.. what's your setup? A rack, bench and free weights?

Chin up bar, dip bench ( two wooden benches side by side ), punching bag, weights ( to add to chins/dips )…..barbell…..very basic but it does the job.

I had a bench to bench press but that broke years ago, never replaced it as dips are easier on my shoulders and in my opinion more effective

@scribe said in Iron-Voodoo:

@voodoo after about 5 years, I’m back in the pool. What a shock to the system! It’s a 50m outdoor pool; swimming on the weekend it was a balmy 3 degrees outside here in London. Luckily the water temp is 21 degrees. Finding it all v therapeutic and can see why I used to enjoy it so much. Got talking to a guy in my lane who had swum Lake Taupo (40 odd km) and Lake Geneva (70km). Insane but quite inspiring!

Swimming in 3 degrees sounds horrific! Good work though!

so just had the scan, confirmed that it is an 'indirect' or inguinal hernia, at moment is just fatty tissue coming through, so I think that is good...now wait for the Dr to send surgery recommendation through

Have had a couple of silly eating days around Christmas but not fallen off the wagon just yet. Hadn't had a donut for well over 6 months until I devoured like 8 of them at work Xmas party. Christmas Day was also absolutely ridiculous. Last week was the toughest for a while. Stupid busy between Xmas and NY and the heat and humidity were unbearable. Add not enough sleep and that wasn't smart but had a decent active recovery last weekend.
Bring on 2024 👊

Getting back into it after a few days drinking 6-8 beers a day in the muggy Shield Snorters. Hazy IPAs are lovely but by crikey they bloat you like no ones business.

I’ve incorporated lunges into my routine.

Definitely a big step forward.

Hah I had a heavy deadlift day earlier this week, can hardly get up to walk! So bad but so good! Want to trail run later too. Could be a challenge!

Monday Weigh in.
Weight 88.4kg (400 gram gain)
Bodyfat 27%

Running
Got 4 runs in this week including one on the local hill. Weather was shit so happy that I still got out as its a total pain having to constantly dry the wet weather gear. Even managed another 25 minute 5k right on the nose. So that's progress

Weights
Picked up my missed session and did my normal 4 Current Lifts are Squat 90kg but this is right on my limit now so sets of 2, BP 60kg surprised I got through this, OHP 37.5kg dropped down to single lifts and 10 sets. Deadlift 100Kg the only one I am still going strong on. May add one more exercise to my routine. Want to get good at pull ups so will target that area.

Eating
Eating wasn't actually bad this week didn't get my 80% target but managed 4 out of 7 days. A lot of nervous snacking during the rugby and had one dinner out where I was probably not as strict as I could be. Some bad choices though around options too much bread which is a bit of a gateway drug for me. The truth is in the results though and to put on 400 grams needs to be a kick up the arse.

Mental
Been up and down this week, surprisingly not as gutted about the rugby result as I thought I would be. Over the years have come to expect that the game is taken out of the players hands with TMO and you can't blame them they are not in control of that. Its not like someone has lost their shit and punched someone. They just get it wrong sometimes.

A familiar pattern is starting to form though and I need to get on top of things again this week. May add a mid week update to try and keep me honest.

Just a quick update (after the last one I spent about 6 months off with calf strain, then cuts on my foot that needed to heal)-have done regular zone 2 most of this year, about 2-3 hours a week, although lately at 5-8 hours. Doing hill sprints 1-2 times a week now.
I just did a speed test yesterday of my old 150 steps circuit, 12 repeats in 21:26 which is faster than ever (used to be around 24 minutes)....I can really see the benefis of the slow zone 2 (try to be 105-115HB) combined with zone 4-5 (try to be above 155 to 173 near max). Sometimes I add in recovery to 120HB...like last week I did the 150 step place, max speed for 3 (about 5 minutes) with ~2 minutes rest to get HB to 120, 4-5 sets. Other times I do 1 max speed sprint, then rest, or just go all out for 20-25 minutes, and week by week trying to increase that up to 30 minutes. I also do some sprints at gym.

unfortunately I have had to stop upper body stuff for almost 2 years due to 5-10% tear in shoulder tendon from painting or swimming. I had hoped it would be better. I will need to find time to get an op on it I think, currently trying various online exercises, sporadically.

would love any ideas on healing a tendon by any means except op....!

this workout shows my 5 minutes full speed, 2 minutes rest
60792 - Copy.jpg

Seems like everyone refers to these exercises in different ways. First time I hear the name Hindu pushups and Hindu squats and I've been doing these for years.

@aucklandwarlord awesome mate

@Paekakboyz if you are looking for a big change, my company has some vacancies in Wellington 🙂

@JK said in Fatbusting: Kirwan's log:

Sorry to hear re the ongoing issues but great to hear you are back at it mate!

It does indeed suck to get old! Injuries and issues flare up so easily! And recovery takes ages!

Well some of it was self inflicted. Me and my other brother re-created an old photo we had with our sons on our shoulders. My son is now at least six foot and pretty solid build. I pretended to smile in the photo, got him off and had pins and needles down my arms, so did something to my neck. Sigh.

Our wives were super impressed. Good photo though.

@SBW1

@Crucial said in Online Fitness Tips:

Seems to be a few posts popping up (maybe a mod would combine) but here is a shameless plug for one that dishes out a lot of practical training advice in very short snippets and happens to be my offspring.

Performance With Jack Performance With Jack

Performance With Jack. 368 likes. Online coach

Obviously these are done as promos for his programme work but give an idea on his overall approach.

Nice deadlift form there !

@SBW1 This guy is one of my favourites, I like the way there are a variety of movement patterns. It makes training interesting and you are improving your skill level, this really appeals to me, plus it is fun.

@MajorRage get in bro
https://www.cancerresearchuk.org/get-involved/find-an-event/push-up-challenge

@Crucial ...there may be some truth in that

@antipodean said in Calisthenics:

@MN5 said in Calisthenics:

@antipodean said in Calisthenics:

@MN5 impressive at only 22.

I don’t know anyone of any age who can do that.

True that - an outlier's outlier.

It’s definitely making sure I don’t miss a garage workout that’s for sure !

Inspirational stuff.