Luigi - back on track
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Luigi<br />
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another wee piece of kit you should consider getting... this 'massage stick'. Best 30 quid i ever spent. Just awesome for giving the muscles a rub. Mine just sits in the office at work i give the legs a rub during the day.. all good after a hard run or ride.<br />
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[url="http://www.runnersneed.co.uk/shop/en-gb/p_576.html"]http://www.runnersneed.co.uk/shop/en-gb/p_576.html[/url] -
[quote name='WillieTheWaiter']<br />
Luigi<br />
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another wee piece of kit you should consider getting... this 'massage stick'. Best 30 quid i ever spent. Just awesome for giving the muscles a rub. Mine just sits in the office at work i give the legs a rub during the day.. all good after a hard run or ride.<br />
<br />
[url="http://www.runnersneed.co.uk/shop/en-gb/p_576.html"]http://www.runnersneed.co.uk/shop/en-gb/p_576.html[/url]<br />
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[/quote]<br />
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Cheers Willie, we do have a foam roller at home which you kinda place under your quads as you lie sideways on the floor and then roll up and down on. Can be really uncomfortable at times. Your suggestion looks a lot more practical.<br />
I also had a proper sports massage a little time ago which was a real eye-opener (as well as a real eye-waterer). Jeez it was painful. Anna, the girl doing the massage, works with Saracens locally and is used to working on rugby players muscles. I was almost on the ceiling as she went to work on my legs. Afterwards I found out she was only going in half way! Legs felt amazing about two days later. -
Early morning run along the canal and back - 4 miles ish. Felt quite good, nice pace and not too hot at 7.30am listening to James Brown 'gittin' on his good foot' on the iPod. <br />
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I ran today because we're off to me Sister's for the weekend down on the Essex coast, so Sat morning trail run for me. Will be a serious test of Luigi's no alcohol project, which is now finishing it's seventh week. My Sis has years of corporate entertaining under her belt and can tuck it away nicely - she'll find it hard to understand why I'm not doing the same. I'm sure I'll get through it though.<br />
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Will hopefully, get out on the bike later while Mrs Luigi has her regular Friday night catchup with her mate at the boozer.<br />
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I am becoming very dull. -
Friday night's bike ride was a bit of wash-out. My mate got a puncture and while getting the fucking tyre off was hard enough, getting the kevlar reinforced fucker back on with plastic tyre levers was impossible. By the time we left him to be picked up by his wife, my legs were cold and the next hill was a torture. So much so, I packed it in and went to the pub.<br />
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After a weekend of sober inactivity at the sister's, I needed to get back on the exercise again tonight. Unfortunately it's 30+ degrees here at the minute, which might be a bit balmy for you Aussies but feels like the surface of the sun here in Blighty. Going for a run did not seem like a good idea, but at least it was in the shade of the local wooded trails. Funnily enough I started off thinking this was the worst idea in living memory but finished the run feeling strong. My god, this whole exercise thingy could actually be working!<br />
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If this heat continues though, I will have to run first thing in the morning when it's cooler. -
Tuesday evening, 15 or so miles on the bike up and down the local hills with Mrs Luigi.<br />
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The cheeky Minx said she had to keep braking when riding behind me because I was going so slow. I told the lazy, ungrateful cow she was was quite welcome to do some fucking work in the front instead of sitting in my vast wind shadow all the way round. -
Went up to The Open Championships on Thursday last week, which wasn't much of a workout but walking round watching golf's superstars felt very tiring in the heat.<br />
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Ran 4 miles in the woods on Saturday morning with the local running group and kept it moving - even up the final climb. The rest of the weekend was spent with mates in Norfolk where I finally broke my no-alcohol pledge after eight weeks straight. Mind you, I didn't just break it with a few pints, I bloody smashed it to bits with everything I could get my hands on! Felt surprisingly well on Sunday morning though. What a sneaky bastard my body is - giving me a clear head had after a serious night on the sauce just to entice me back into the demon drink.<br />
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Monday night, another trail run with Mrs Luigi who skipped along in front quite merrily. Fortunately she would get lost in Tesco's if I wasn't around so at least she had to slow down for directions all the way. It's still very hot here and we've had to leave it later in the evening to get the best conditions. I seem to have plateaued on the weight loss front and need to make an extra push. My legs feel strong enough to handle more running so I'm going to run every day for this week and see where that leads me.<br />
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I'm also back in the gym this week with the weights as well as trying to get a few miles in on the bike.<br />
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uhh-ohh! Scrub all that. I've just remembered I have two days booked at the England -Pakistan Test match in Old Trafford on Thursday/Friday! That's going to change the plans somewhat. -
Got back from England/Pakistan Test match feeling tired and emotional. Which meant I missed the Saturday morning trail run - just as well as by all accounts it was a toughie.<br />
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I'd also forgotten that me, Mrs Luigi and her business partner were entered into our first duathlon on Tuesday evening. In fact, I'd forgotten it so much I had only half an hour to get ready. The race took place at Milton Keynes Bowl - a huge earth mound thing that is used as for events and live shows etc. The distance in miles was: 2 - 10 - 2 (run, bike run). The run went out around a lake and back to tbe bowl and then the bike element was 10 laps of the service road around the Bowl. <br />
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The first run was horrible. Being a total moron I didn't think to have a jog first and get the lungs working - I just stepped right into it and felt crap right from the off. It always takes a mile for my system to wake up, so I was being left behind at a fair old rate of knots. Some very fit looking fellas and (chicks) in there though, so no surprise. Transition was fun in a 'wheezingwot the fuckamidoing' kind of way. After the run, getting on the bike was blessed relief, particulalry as the course was quite tight with some great twists and turns - I loved it. Someone said that afetr a few laps the hill gets a bit painful - but I couldn't tell where they were talking about. There was a slight incline after transition but that was nothing. I was duking it out with a guy in a Discovery TdF shirt and stuffed him every time at this point. Couldn't get rid of him altogether though and we came back into transition at the same time. <br />
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He was a better runner than me and although I kept him in sight, I couldn't do enough to get past him. The second run was actually easier than the first - once my legs had made the transition too (about half a mile). That's what having the lungs warmed up means! I got back in and found I was last in my class (veteran) but not last overall by quite a way. Time: 1.12<br />
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All in all, I really enjoyed it. That first run was a killer as I went into it cold and at a fast pace (for me). Lesson learned there. The bike was brilliant - my handling skills saved me a lot of time there in the twists and turns as well as all the hilly rides I have been doing. Then the last run was actually a breeze - although on reflection I needed to have been pushing it more. <br />
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There's another one next month and I hope Mr Discovery is there again as I'm going to be ready this time. -
Well, here's a thing.<br />
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I haven't run for a week due to work over the weekend, so I was a bit worried about tonight's regular trail run.<br />
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But I felt great from the off and felt strong all the way round, up and down hills and generally feeling able to sustain the effort. Felt quick too (for me) which was confirmed at the end when we worked out it was 4.3 miles in about 39 minutes. <br />
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That's what having a rest does for you. The body continues to build fitness between sessions. I wouldn' want to leave it any longer than a week though and I need to add in a few more sessions. -
Down to the local cycling club last night for a go at their regular Thursday time trial: a 10 miler - 5 miles out and then back along a fast, undulating but busy road.<br />
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Lots of thin blokes in the car park and some prety special bikes being prepped. Imagine a rugby team full of wingers and one prop. <img src='http://www.daimenhutchison.com/invision/public/style_emoticons/<#EMO_DIR#>/sad.png' class='bbc_emoticon' alt=':lol:' /><br />
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I'd picked the wrong night for sure. It was blowing a gale against the outward leg, but not quite face on so it wouldn't be a complete help on the way back. I was out number 3 and felt a bit like a very well-fed hare for all the whippets behind. The first five miles were horrible - the wind was a killer, plus it's generally uphill to the turn. I'd put on tri-bars but just couldn't get comfy on them to get maximum effort out. I need to tinker with the bike setup because when I'm down on the drops or on the tri-bars it feels like my airway is being restricted. It doesn't help that my knees are driving up into my gut and knocking all the air out!<br />
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So I had to try and hunch down against the wind and battle it out as best I could. I think the gaps between riders was 3 minutes and I was hoping that I would get to the turn before being caught. No chance! I made it quite a long way but with about a mile to go first two guys (including No 7!) went past then another. The return leg was much better as I could get down on the bars and really push on. Still, another couple of guys went past as if I was standing still. Might have to have a look at my ratios because they were obviously grinding some big gears.<br />
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The benchmark for the course is under 30 minutes, but against that wind I was always going to struggle and I knew I wouldn't be able to make up the outward losses on the inward leg. I got in at 31:40 which was one off last. Some of the guys were back in at 22 minutes! <br />
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I was buggered at the end. My sunnies dripping sweat and legs on fire. But it was a good challenge and fun. I'll have a go next week and see if I can break the 30. A guy in the car park said they'd never trialled against wind like that before and that it would be better next week. It's the last one of their season, so it's my only chance.<br />
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Celebrated the effort with two pints of Guinness and a bloody steak at the local pub afterwards. -
10K trail run this morning and I felt great CV-wise but I think my trainers are knackered cos my feet feel off-set in them. I also got a lot of pain in my left calf, probably because it is being stressed having to compensate.<br />
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A new pair of Asics Kinsei's are calling - and at £120 a pop that's a bit of a nuisance. -
I haven't run for a week, but managed to pull in a new pair of Asics for the standout price of £99!<br />
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So off to Saturday morning trail running, only to find our guru with a nasty gleam in his eye.<br />
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Speed reps. I fucking hate speed reps. Even though I know they are one of the most valuable cardio sessions you can do, I fucking hate speed reps.<br />
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4 x 400ms, followed by 2 x 200ms and 1 x 100ms - you get your recovery by walking back to the start. The idea is you do the reps at 70% of threshold or capacity. I don't know where they get this shit from because by the time I've got to the last quarter of the first 400 I'm falling apart like a Chinese motorcycle. By the end of the second 400ms I'm about ready to puke and by the third and fourth 400 I'm just trying to hold it together. <br />
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But the guru has a point when he says: 'A month ago, you wouldn't have been able to do that ...'<br />
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The 200ms were surprisingly a little easier. But I was nowhere on the 100. <br />
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The really bad news was that I foolishly fixed up a bike ride with mates straight afterwards. But it wasn't too bad. We avoided the major hills for 20 miles and made it back to the pub just before the clouds broke. Sitting there safe and sound, jawing and watching the rain lash down outside, five pints slipped down as easy as anything until a questioning call from Mrs Luigi signalled a return to the world. -
Good to see you putting the carbs and protein straight back into the body after the ride Luigi <img src='http://www.daimenhutchison.com/invision/public/style_emoticons/<#EMO_DIR#>/wink.png' class='bbc_emoticon' alt=':blink:' />
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Umm yes, forgot to mention the steak sandwich too ... <img src='http://www.daimenhutchison.com/invision/public/style_emoticons/<#EMO_DIR#>/smile.png' class='bbc_emoticon' alt=':blink:' />
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MORE PROTEIN! BEEFCAAAAAAAKE! <img src='http://www.daimenhutchison.com/invision/public/style_emoticons/<#EMO_DIR#>/laugh.png' class='bbc_emoticon' alt=':blink:' />
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400m speed reps were invented by sadists, apparently you can only give it the beans for 300m and it's up to you to decide if you want to go easy for the first 100m or the last one. I usually go full tilt right from the get go and pull an hammy after 70 odd meters.<br />
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Works everytime. -
ah yes, 'frontrowers hammy' a seious complaint...<br />
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I love those sorts of things though, in rugby terms, a mental toughness training as much as a fitness training. Once you have done one day of it, it only gets easier... <br />
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Espically when you are the one with the stopwatch and clipboard -
[quote name='ParcDesPrinces']<br />
400m speed reps were invented by sadists, apparently you can only give it the beans for 300m and it's up to you to decide if you want to go easy for the first 100m or the last one. I usually go full tilt right from the get go and pull an hammy after 70 odd meters.<br />
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Works everytime.<br />
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Whichever way In tried to work it always ended up with me valiantly trying to maintain some form into the last 100, eyes bulging, breath rasping, arms pumping and generally looking like a donut thief having a stroke during his getaway.<br />
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Fortunately, the hammies stayed strong. I don't want to lose one of those babies. -
Wednesday night trail run in the woods and it's tipping it down, so lots of mush and mire underfoot.<br />
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Good fun though, splashing about and searching out the firmer ground. We discussed the route first and set off with one of our fitter guys leading up front. When we get to the first major turn he heads off in the wrong direction. I query it and am overruled. So I think maybe we're just adding in an extra loop. But no, we run past another turning to get us back on the right trail, so I point out that we are now running directly away from where we want to be. Fit bloke is now confused but doesn't want to accede to me so tries to find a way back onto the original trail. I still know exactly where we are so follow on until they fork off wrong again and I take a different route that brings me out on the trail a 100 yards further ahead. I can't be bothered to wait so run off in the correct direction with them playing catchup. Fit bloke finally runs past me and says: 'Ahh yes, this is right now.' No shit Sherlock! Anyway, a small victory. I may be slower, but at least I know where I'm going.<br />
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Thursday night: A quick blast round the back lanes with Mrs Luigi for around 11 miles (18 kms). Really enjoyable ride. Temperature is quite cool at the minute and the nights are definitely drawing in so it's nice to make the most of it. -
Saturday morning my before the :twisted:.<br />
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Or to put it another way a 5 mile trail run before meeting up with the London Ferners for the AB v Bok game at the Walkabout.<br />
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The run was quite good. Hard too, with all the slipping and sliding on the greasy trails. Plenty of up and down too.