Good luck Izzy...

Just a quick post to wish Izzy and the rest of the DLJ Rising Stars Floor and Vault Squad the very best of luck for their regional competition in Guildford, Surrey tomorrow morning.

Izzy in the middle with the rest of the DLR Rising Stars

Sadly, I wont be there watching tomorrow but I'll be thinking of her.  Good luck Princess x

Thursday Training (Muscle Build - Phase 2: TRX 2)

Home from work, watch Spurs not exactly cruise to a 2-0 win away to Tromso is chilly Norway, then it was off to the Gym for my final training session of the month.  I've got Izzy on Friday evening and Saturday, so next day of training will be Sunday, which just happens to be December!  Not long until Christmas and two weeks away from the office...

Warm Up 

Home > Gym run with rucksack (2.0 miles; 17:47; 8:53 min/mile; Av HR 143bpm)

1km Treadmill (4:53; 7:54 min/mile; 148bpm)

TRX

Crucifix (3sets x 10reps) 
Shoulder Press (3sets x 10reps) 
One Armed Press Ups (5sets x 10reps) 
Bicep Curl (3sets x 10reps) 
Tricep Curl (3sets x 10reps)
 
Abs

10 sets (10 SB one-footed sit ups + 10 SB Sit Twists)

Legs

Leg extension: 6 x 30/40/50/60kg
Leg press: 6 x 90/100/110/120/130/140/150/160kg

Yes, I did just type 160kg.  Almost twice my own body weight.  Bearing in mind before tonight, I'd only ever lifted 110kg before, thats a significant difference.

160kg Leg Press.  Ta da... very very almost twice my body weight

I may have took more out of me than I realised.  Went to bed just before midnight.  I came around, peeked from under the duvet and saw it was still pretty dark outside, so went back to go back to sleep but something made me look at my watch.  7.30am!  I'd slept through the alarm by 45 mins and was normally at the station by then.

Straight in the shower, missed breakfast, quick march to the station, jumped on the first train that came along (ended up having to change at Lewisham to get the DLR to Shadwell as I'd missed the Cannon St train by a couple of minutes), picked up a bacon roll in the cafe and was sitting at my desk by 9.15am.  Not that late, honest guv!

So thats November pretty much done and dusted.  A nice Friday evening and all day Saturday with Izzy awaits my return tonight.

Physically and mentally, I'm feeling in top form at the moment (although the quads are a little sore after this weeks mileage and last night's leg presses!)

Wednesday Training (Plumstead Runners session)

I had a nice run with the Plums tonight.  Not overly quick but quick enough after leg pressing 130kg last night.  I may have to rethink my strategy of running the day after a weights session again as my legs felt like lead in the last couple of miles tonight.

8 miles. 8:56 min/mile pace (so definitely not overly quick) but I felt I didnt have enough in the legs tonight to loop back around like everyone else does. I was fine for the first 5 miles but then the energy just drained away. Yet another case of not eating enough on a Wednesday prior to the club run I think, alongside last night's weights session.

Its was a good run though. All the usual crowd. Sadly no MJ, Siobhan, Julie or Charlotte these days but we do have three new girls running with us. Sadly all with noticable wedding rings on though. Not that I'd already noticed that or anything... The lass running with us tonight done really well and she's got noticably quicker for the last three weeks. Sadly no Sharon either this week. Her weight loss story puts mine to shame.

Back to the Gym tomorrow night although right now, I'm considering a rest day. I'll make a decision tomorrow morning.

Tuesday Training (Muscle Build - Weights Phase 2: Session 1)

Tonight was my first proper weights session for 2 months since taking on the TRX, following up from Chandra's assessment on Friday night.

Warm Up

1km treadmill (4:50; 7:48 min/mile; Av HR 141bpm)

Weights

6 reps of each exercise at each weight...

Chest Press: 6 reps of 20/40/60/70kg

Shoulder Press: 6 reps of 20/30/40/50kg

Pecs: 6 reps of 20/30/40/50kg

Low Row: 6 reps of 25/50/60/70kg

TRX

3 sets of 10 crucifix

Abs

10 sets of 10 SB Sit ups (one foot off ground); 10 SB Sit twists (feet together with 6kg bar)

Legs

Leg extension: 6 reps of 30/40/50/60kg

Leg press: 6 reps of 90/100/110/120/130kg

Cool down

2km treadmill (11:04; 8:57 min/mile; Av HR 141bpm)

Another good session in the Gym.  Minimum cardio tonight, just sufficient enough to warm up and cool down as I'm trying to keep a lid on my mileage this week by training 5 days in a row again.  It was good to actually spend an hour working out as by training with the TRX, I seem to get the circuit done in 40-45 mins at a push.

The legs feel reasonably good as a result tonight, despite the heavy weights.  Really happy with my progress.  I did attempt to lift 80kg on the chest press but it was a step too far.  I managed to move it but not push it right out.  Chandra said it would come in time.  I'll keep trying.

Now looking forward to running with the Plums tomorrow night.  Hopefully not too far tomorrow but hey, if it is, I wont be phased by it. 

A weekend of sporting disaster...

As sporting weekends go, it doesnt get much worse than the one just passed...

I'll start with Spurs.  A 6-0 (yes, SIX - NIL) defeat to Champions-elect Manchester City.  I know we've been struggling recently but I never in a million years saw a hammering coming.  If anyone had seen our last PL game against Newcastle, where we had 31 attempts at goal and the Bar Codes Goalkeeper Tim Krul has single-handedly kept them in the game, most of us Spurs fans were left thinking it was only a matter of time before Spurs finally clicked in front of goal and handed out a good old-fashioned seeing to.

AVB looking just a little shell-shocked in his post-match interview...

Spurs started brightly.  95% possession for around 14 seconds then it all went drastically wrong.  I could write an essay in response to the defeat but I just want to touch on 4 specific points which AVB needs to sort out sooner rather than later...

1. Assou-Ekotto MUST be called back from his loan spell at QPR.  Why is the best left-back on the club's books on-loan?  You may not like him AVB but the sooner you get over your stubborn streak, he needs to be back in the team pronto, so that our first choice centre-back Vertonghen, can marshall the defence.  A centre-back pairing of Dawson & Kaboul just doesnt work.  The last time they played together...Spurs lost 1-5 to Man City at home.  It doesnt take a genius to work that out, surely?
2. Again, put your stubborness to one side and pick Adebayor.  Ok, he's had his issues but he's the only forward at Spurs capable of holding the ball up and bringing others into play.
3. Soldado is struggling purely down to lack of service.  The inverted winger system needs to be trashed immediately.
4. Paulinho needs to be dropped.  Spurs played well last season when Dembele and Sandro were starting games together in the middle.  Paulinho seems to be starting every PL game ahead of Dembele and I'm afraid his performances just dont warrant being picked.  Dembele is excellent at setting the tempo, something Spurs havent played with all season.

Next up in the PL, Spurs play Man United at home on Sunday.  Another mauling at home may see Levy's patience finally run out.

Worringly, Spurs have got problems on a par with the England cricket team.

The notoriously slow tour starters were smashed by the small matter of 381 runs.  It was an absolute mauling.  Restricting the Aussies to 295 in the first innings seemed like an excellent effort from the England bowlers on what looked very much like a pitch where 400 runs plus would have been about par.  England capitulated to 136 all out in the final session of day 2 and by the end of stumps at day 3, the Aussie's had piled on another 401 runs before they declared and took the early scalps of Carberry and Trott, leaving England a hopeless task of trying to bat out 6 sessions.

The Aussie's were able to call on the explosive bowling of the rejuvenated Johnson and he rightly took away the man of the match award for taking 9 wickets and scoring 103 runs.  It was a remarkable turnaround for the bowler who was made the scapegoat of the last Ashes series in Australia.

This morning, England were rocked by the announcement that Jonathan Trott, England's number three batsman, was returning home because of a stress-related illness, invoking memories of Marcus Trescothick on an earlier Ashes tour.

 

Jonathan Trott is heading home from the Ashes tour...

David Warner described Trott as "poor and weak" following the first test in Brisbane, where Trott managed a paltry 19 runs in the two innings.  Warner has since released a statement to say his comments went too far.  As did Michael Clarke's sledging in my opinion, where he told Jimmy Anderson to prepare for his arm to be broken by Mitchell Johnson's bowling.  There's no disguising the Aussies are up for this Ashes series like no other before but they've crossed the line.  I hope and pray that that the England boys respond like they should and really comes at the Aussie's all guns blazing now.

There will be some serious needle in the second test.  With Trott heading home, surely England must now consider fighting fire with fire and bring in Finn or Rankin, who are both capable of bowling in excess of 90mph.

Most importantly, I'm sure every cricket fan will wish Trotty all the best and wish him a very speedy recovery.  Whether he is able to continue at the very top echelons of test cricket again is another matter but whether he does or doesnt, it hardly matters when his long term health is at stake.  He can be very proud of what he has achieved for England.

Sandwiched in between the Ashes and the Tottenham debacle was an absolutely cracking World Championship fight between WBA and IBF title holder Carl Froch and Londoner George Groves.

The build up had been hyped.  Froch had been accusing Groves of a lack of disrespect and Groves was saying all the right things.  It appeared that Groves had got inside Froch's head and the result was going to be a real grudge match.  The pre-fight comparisons to Eubank v Benn were laughable but you could see Eddie Hearn and Matchroom desperately trying t sell the fight to the public and they certainly caught the public's imagination.  The experts couldnt decide what way the fight would go, most agreeing that Groves was more than capable of causing Froch problems with his speed and work rate but Froch's pure strength would show through in the later rounds...

Froch v Groves: A stunning fight but marred by controversy

Groves was booed into the ring.  A few minutes later, Groves had dumped Froch on the canvas in the first.  It was a stunning start to the fight.  Froch somehow survived to the end of the first and so it appeared on a number of unofficial scorecards, Groves won the first round 10-8 and the next 5 10-9, so he was well clear.  Rounds 7 & 8 went to Froch, so  there was at least 4-5 rounds between them.

Froch was getting stronger and one punch caught Groves.  He looked in trouble, there's no denying that but the referee jumped in so quickly to stop the fight, it made a mockery of the contest.  As is turns out, two of the so-called judges had scored the fight 75-76 in favour of Groves so you have to wonder what fight they were watching.

I've watched the fight again since Saturday night and I'm still convinced that Groves would have recovered but Froch was getting stronger and I dont doubt that Froch would have gone on to win the fight at it neared its end.  Groves' lack of experience saw him work so hard in the earlier rounds, it appeared he'd hit the wall by midway through the 8th.

Didnt get the result I particularly wanted but at least I got my prediction right...

Prediction = spot on - Round 9.

The post-fight analysis by McCrory, Khan and Haye in the studio was spot on.  All three were appalled that the contest was ended like it was.  However, you can sort of accept why the referee did jump in when he did.  Its the culture nowadays.  No referee wants to have a Eubank v Watson or Benn v McClellan fight on their hands.  Although the refereeing could almost be excused, there can be no excuses for judges who seem to be more bent than a FIFA voting process.

Post-fight, I dont think I can ever say I've seen a boxer who was booed into an arena be cheered out of it at the end, like Groves was on Saturday night.  That was remarkable.  Froch was his usual arrogant self and done himself no favours whatsoever with his post-fight interview.  I hope that Eddie Hearn can somehow make a rematch but I dont see it can be of any interest to Froch now.  Froch will be running scared.  He knows, like the rest of us that the best boxer on the night lost.  Groves will have learnt a great deal from that fight and I have no doubts that he will go on to be a World Champion in the next few years.  Froch may now be thinking about retirement.  He's had some real big fights in the last couple of years and his age and speed is beginning to hinder him.

Groves: the boos turned to cheers...

Here's hoping next weekend brings some better luck...

My sporting highlight of the weekend is reserved for the awesome guys and girls of Plumstead Runners who put on one hell of a special KFL cross country race at Oxleas Woods yesterday and a huge well done to the Plums that completed the course because it looked truly horrific.  The course is hard enough during the summer months, let alone when there's mud everywhere.  Am really sorry I couldnt run yesterday and I could only make a flying visit...but I did manage to get some video footage...

Saturday Training (Hill Reps - Watling St x 4)

Still feeling buoyed from Friday's Gym session, Saturday was here.  Most importantly, the main attraction for me was Izzy o'clock having not seen her for a day short of two weeks.   Had two other things to get done before my Princess arrived: get the hair chopped and get a run of some kind in.

The plan was to head to my parents, drop into Harry's Barbers on the way, then go for a quick run before lunch and before Izzy arrived.

The visit to Harry's was brief.  3 on top, 2 round the back and sides please chief.  Job done.  

Back to the parents.  A quick change into the running kit and then back out on the road.  The plan was to run a local loop, 4 times up Watling St.  Its not a significant steep hill but its a drag.

Here's the profile from Strava...

As you can see, its not a particularly big hill but its got a kick up in the middle and by the top, the legs are really feeling it...

Here's the Garmin report...

It was a good run and I was really feeling the hill on the third and fourth reps. The pace wasnt particularly quick but it was around my half marathon pace (and just a little quicker than the 9 min/mile pace I'll be looking to match for a sub 4:00 marathon).

I dump the Garmin data on to Strava when cycling but its ideal for when running specific segments on the road as you get to see the individual times for each repetition.

As you can see, the rep times were pretty consistent so am well pleased with my efforts.  The HR looks higher on the first two reps and then drops but I dont really see that as an issue as I was still working in the same HR zone for the duration.

Again, more progress.  Its great to see I'm still finding gains in performance.

Roll on the arrival of Princess Izzy.  Looking forward to spending some time with her and once she's tucked up in bed tonight, its all about Froch v Groves.  Hopefully Groves will teach the arrogant Froch a lesson in the ring.

Friday Training (5 mile run & Chandra's Gym Assessment)

Warm Up

Home > Gym: 2.0 miles (17:02; 8:27 min/mile; Av HR 147bpm)

(no Garmin dumps this post as got far too much to write!)

It was bloody freezing on the run to the Gym, I was almost shivering by the time I got there.  As I was putting my jacket in the locker, Chandra met me in reception and told me to do a quick 500m on the treadmill to warm up...

Treadmill: 500m (2:33; 8:13 min/mile; Av HR 133bpm)

As I finished the 500m, Chandra started his assessment. A quick Q&A session based on what I felt had worked/what hadnt and how I felt I was progressing.  I've been really enjoying the TRX suspension training and I could already see the benefits of it by how my chest had changed shape in the last 8 weeks.

Chandra agreed there was a significant change in my shape, so it was time to hit the weights room for the first time in 8 weeks, to see what improvements the TRX has made to my actual muscles.

The plan was to do the shoulder press, chest press and the VT doing 6 reps at a low weight and then increasing the weight to as far as I could go.

As a reminder, lets take a look at what I was lifting back at the end of the September after 17 weight sessions...

Shoulder Press - 6 sets of 6 reps (35kg)
Chest Press - 6 sets of 6 reps (55kg)
Pecs - 6 sets of 6 reps (45kg)
Vertical Traction - 6 sets of 6 reps (55kg)
Low Row - 6 sets of 6 reps (55kg)

Nothing major, especially as I've never had any upper body strength and only the 17 weights sessions I'd done from August onwards but I'd shown some progress in just August and September.

So first up was the shoulder press...

Shoulder Press:  6 x 20kg, 6 x 30kg, 6 x 40kg, 6 x 45kg (a 10kg increase)

Chest Press: 6 x 20kg, 6 x 40kg, 6 x 50kg, 6 x 60kg, 6 x 65kg, 6 x 70kg (a 15kg increase)

VT: 6 x 20kg, 6 x 40kg, 6 x 50kg, 6 x 60kg, 6 x 65kg, 7 x 70kg (a 15kg increase)

Well hell-o.  Ber-limey, where the hell did that progress come from?  That really opened my eyes up.  Chandra said the TRX would work wonders and it bloody well has.  I was walking 8ft tall after I chest pressed the 70kg.

The hard evidence.  Did I really chest press 70kg?!?!?! Blimey :)

Chandra seemed as chuffed as I was.  "See, I told you you would see massive improvement if you stuck at it", he said. "Little steps and all that..."

He took me back upstairs and told me to show him the TRX routine.

I banged out 6 of the crucifix, the shoulder press, the one armed pressups the the bicep and tricep curl and as I was doing the tricep curl, Chandra said "woo hoo, you've actually got some triceps, I can see them!" lol.  Now that is progress!

So, the plan is now to alternate the weights with the TRX every other session, maintaining the strength I've built and keeping the shape but not putting on a huge amount of weight and affecting my cardio system too much what with the marathon coming up.  We can change things about again after the marathon.

Chandra finished the session by making me do some Swiss Ball stuff, showing me how to make the sit ups a damn site harder.  Rather than having the feet about 2ft apart, I had to have them touching together.  Once I'd mastered that, I had to lift one foot off the floor.  Centre of gravity totally destroyed, felt like I was falling over and all the effort goes through the abs.

Final thing. Planks. When I started in the Gym about 12 months ago, I hated them. I still do tbh but massive improvement in them too.  On the Swiss Ball, lack of technique done me a bit but the first one I managed 42 seconds, the second about 1min 10 seconds.

That was the best Gym session I've had in 12 months.  It felt like such a boost to see how far I've come.

Despite the cold, I ran back home...

Gym > Home (the longer way): 3.4 miles (30:13; 8:53 min/mile; Av HR 148bpm)

Got a home, had a quick shower and headed to the pub for a couple of pints with Rich W.  Fab Friday night.

A well earned rest day

After Wednesday's epic double training session, it was quite an easy decision to make Thursday a well earned rest day.

The plan was to head home from work, do a bit of house work, have some dinner then quickly head up to my parents to pick up a parcel that had turned up during the week.

It didnt quite turn out like that...

Reuben, my best mate at work, suggested a quick pint after work with Elke "The Boobs" Groom.  4 pints of Kronenbourg later, I find myself coming off the train at Welling heading straight for KFC for a 3 piece chicken classic then as soon as I demolished that, I jumped the 96 bus up to Bexleyheath to see the old dears.  Thankfully was stone cold sober by the time I got there.  Am not sure they would appreciate me turning up on the doorstep with a massive fit of the giggles like we had in the pub.

The usual conversation in the pub.  Work is sh*t...Reuben's wish to spend his first Christmas with his son Ben alone with his wife, rather than the evil M-I-L from hell being invited down from "up t'north"...JB is still single?  why? too picky? does he have a complex on how he/they look?...etc etc etc.  The group of 3 expanded to 6 not long after 5.30pm as Caz, Phil and Richard all popped in to Sam's too.  

It was a good catch up with my buddies Reubs and The Boobs.  The Boobs is off on holiday now for the next week and a bit so the office with be a lot quieter without her being around.  Monday may be an interesting time in the office as one of Elke's minions has been off on long term sick leave for the last 7-8 months and apparently she may be coming back next week.  Awkward.

Back in the Gym Friday evening.  Chandra is due to revise the programme again so I look forward to what he's got in store for me next up.

Wednesday Training (Double Session: Plumstead Runners followed by Gym - Muscle Build TRX Session 16)

It was a double session tonight.  Like a couple of weeks ago, to enable the double session, I headed to the Gym to dump a change of clothes before running just over half a mile to Bexleyheath Sports Club to join the Plums.

We was told it was "about 7-8 miles" tonight.  It didnt quite turn out like that...

Yep, thats right, 10 miles. Longest club run I can ever remember on a Wednesday night. Not a problem for me distance-wise but a few of the less-able guys and girls found it hard work

Had I known in advance we were looking at 10 miles, I would never have planned to go to the Gym.

Anyhow, the damage was done lol. From Plums back to the Gym, was 10 miles spot on. So on to TRX Session 16...

Cool down from the 10 miler

1km WALK...the legs were throbbing (9:35)
 
TRX

Crucifix (3sets x 10reps) 
Shoulder Press (3sets x 10reps) 
One Armed Press Ups (6sets x 10reps) 
Bicep Curl (3sets x 10reps) 
Tricep Curl (3sets x 10reps)

Abs

10 sets (10 SB Sit Ups + 10 SB Sit Twists)


I felt shattered on the way home on the bus.  It was a good evening's training though. After a shower and some food, I felt much better.  Legs feel a little sore as I sit here at just coming up midnight with Sky Sports 2 on, waiting for the 1st day of the 1st Ashes test to start.  Come on England.

Tuesday Training (Pre England v Germany 10k)

It was a nice and easy 10k planned tonight, ahead of watching England v Germany on the box.  The only issue being the temperature.

There's one hell of a chill on the air tonight.  Frost was forming on car windscreens as I walked back to my front door at 7pm.

Time for the 10k was approx 54 mins. I'll update once I upload the run to Strava to get the exact split. 

First time running in the Under Armour base layer in properly cold temperatures and it performed well underneath the Nike flash gilet. Definitely the right combination to wear in future. An added bonus with the gilet is that I can feed through the iPod ear buds through the reversible pocket zips and the ear buds will happily stay in my ears rather than be pulled out as what happens when the iPhone sits in my running bottle belt.

Decent session. Legs felt good.

As it turns out, I passed another milestone tonight.  900 running miles for the year...

Next target, 1,000 miles not out.  6 weeks or so left until the New Year so its definitely possible, as long as I avoid any injuries in the mean time.  Fingers crossed.

Monday Training (Gym - Muscle Build TRX Session 15)

Well I really wasnt going to have a rest night tonight but I had a touch of the "cant be arsed!"  I wanted to train but just couldnt get myself going.

By the time I'd pumped myself up enough, it was already gone 8.30pm, so I thought a ha, the Gym rush would be over so I could get another cheeky Gym session in on a Monday night (its always overly busy on a Monday, presumably as people try to burn off the weekend excesses like that) but then I really would have enough time to wait for a bus, do a warm up and cool down properly, so I thought I'd run there and back for warm up and cool down and concentrate my Gym time on the proper stuff.

So thats what I done...

Warm Up



TRX

Crucifix (3sets x 10reps)
Shoulder Press (3sets x 10reps)
One Armed Press Ups (5sets x 10reps)
Bicep Curl (3sets x 10reps)
Tricep Curl (3sets x 10reps)

Abs

10 sets (10 SB Sit Ups + 10 SB Sit Twists) 

Cool Down

 

All in all, it was another really good session.  I'm loving the TRX and can really see the benefit now.  My chest shape has changed significantly over the last 15 sessions and I feel significantly stronger.  Chandra said I'd see a big difference the next time I try and lift some weights.  Thats going to be the plan for December I think but dont want to go too far with the muscle building until the marathon is out of the way.

 

Tuesday sees England play Germany in a friendly at Wembley.  I dont normally watch the friendlies but I'll be watching this one, cant think why.  Will be a case of getting home and hitting the road early tonight.  May treat myself to Fish & Chips too :) 

Sunday Training (Gym - Muscle Build TRX Session 14)

I had a rare lay in this morning.  Came to about 8.15am I guess but laid in bed until just before 9am.  (Not that 8.15am counts as a lay in to anyone in the real world!)

Was at the Gym by 10.30am for TRX Session 14.

Warm Up

1km treadmill (4:57; 8:00 min/mile; Av HR 136bpm)

TRX

Crucifix (3sets x 10reps)
Shoulder Press (3sets x 10reps)
One Armed Press Ups (5sets x 10reps)
Bicep Curl (3sets x 10reps)
Tricep Curl (3sets x 10reps)

Abs

10 sets (10 SB Sit Ups + 10 SB Sit Twists)  

Cool Down

4km treadmill (22:00; 8:49 min/mile; Av HR 145bpm)

Was a decent session as per usual, nothing extraordinary.

After Gym it was back to my parents for Sunday dinner.  Headed home about 7pm after spending the afternoon with my brother.

Saturday Rest Day...at last...

After 6 consecutive days of training, my legs were telling me it was time for at least one day of rest.  Friday's 7 miler around Victoria Park in Hackney wasnt my finest energy-laden effort and my energy levels had been sinking all week, so it was time to let the hair down for 24hrs at least.

Friday evening was fun.  Chandra and Yatin met me in Whitechapel and we had three pints in the Griff Inn, the Barts & The London Student Union bar (full of medical students far too young for any of us) and we were joined by my work colleagues Reuben and Elke before we headed off for a mini Uni-reunion at Liverpool Street with our old Uni body Pete Kostic.

Me, Pete, Chandra and Yatin...

My brother Steve came to meet us too, we had a couple of pints then headed our own separate ways pretty early on.  Chandra was working the early shift on Saturday, Yatin was meeting wifey VP in the West End with the rest of his family, so Steve and I decided to head back to Welling to grab a curry.

Bengal Spice.  Not the greatest Indian Restaurant in the world but they do an ok curry.  Poppadoms, a mixed starter and followed up with Garlic Chilli Chicken and Mushroom Rice.  Not molten hot but hot enough for me.  Probably Jalfrezi-ish strength.

Went back to mine, fell asleep and that was that.

Saturday was fairly busy.  Steve and I headed to my parents on the bus to pick up the car.  I had to go to B&Q to pick up some new light switches to replace the naff looking two in my living room but the main task of the day was to get the new light fitting up in place.  When I say it was new, I actually purchased it over 3 years ago but I'd never got a round to getting it sorted but today was the day.

Back home via B&Q, we had the old light down in a jiffy but got a massive fit of the giggles whilst up the step ladders trying to fix the other light fitting up.  You know the type, you're struggling to keep the giggles under control, they get far too giggly to control, you begin shaking...when 3ft up a step ladder, this is quite dangerous!!!

Eventually got the light up and it looks pretty good.  Shame about the rose in the middle of the ceiling but it can damn well stay there as I'm not paying out for a newly plastered ceiling.

New light fitting up...thanks for the help bruv!

Changing the light switch over was as easy as pie but then we learnt a very valuable lesson.  Did you know that light switches came in different sizes?

Doh!  Hmm, MK switches are a standard 86mm, unlike the 93mm dimmer I took off the wall...

No, me neither.  I just thought they were all a standard size.  How wrong I was.  Problem solved by purchasing some protective plates which fit under the switch to stop marks on wallpaper and paint.  Will post some pics up later once they turn up and I get them fitted.

Back home at the old dears for lunch.  Stayed to watch the Rugby.  Cracking game England v New Zealand.  The Kiwi's haka winds me up more than it should.  Well done the England fans for signing over the top of it to drown it out.  The All Blacks were far too strong for England though on the pitch.  The result was a shame but England can take lots of positives from that performance.

I ended up staying a little longer to eat Chinese takeaway with the folks...then X Factor...and eventually ended up going home about 11pm.  It was a nice day with them.

I was supposed to be going out on a date on Saturday evening but I decided against it in the end.  I knew she was right for me.  Why drag on the inevitable?  Absolutely pointless.

Anyway, got home and decided to sit and watch this epic film:

Prisoners.  What a superb film.  Best I've watched in some years.

  

Keller Dover (amazing performance by Hugh Jackman) is facing every parent's worst nightmare. His six-year-old daughter Anna and her young friend Joy are missing, and as minutes turn to hours, panic sets in. The only lead is a dilapidated RV that had earlier been parked on their street. Heading the investigation, Detective Loki arrests its driver, Alex Jones, but a lack of evidence forces his release. As the police pursue multiple leads and pressure mounts, the frantic Dover decides he has no choice but to take matters into his own hands. But just how far will this desperate father go to protect his family?

Off to bed just before 2am.  Well worth the late night though.

Ke

Friday Training (Lunchtime 7 mile run)

So much for the plan of getting up at 5:30am to get 10k in before work.  No chance.  The baby of the devil that lives downstairs was awake most of the night and must have kept every inhabitant of our bloke awake for the duration.  I really didnt want to get out of bed at 7am but I'm bloody glad I did.

Packed my kit, showered and was out the door.  No time for breakfast but bumped into my new Gym buddy Kelly on the corner of the Shoulder of Mutton Green and we walked and talked all the way to the station.

I said my farewells and got on the 07:39 to Cannon Street.  Got in at my usual time, via the nearby Cafe for two of the finest bacon rolls known to man.  Ooops.  Thats not going to do the body fat readings any good.

So a lunchtime run it was...

 


To be honest, the legs really didnt feel up to it but I plodded around at my half-marathon pace so nothing to sniff at but nothing to be overly excited at the same time if you know what I mean. 

Its all good, extra mileage and with the calories burnt, I've earned myself 3 free pints to drink guilt-free tonight :)

Looking forward to catching up with Chandra, hopefully Yatin too, and the long-awaited catch up with PK.

Thursday Training (Gym - Muscle Build TRX Session 13)

Gentle session in the Gym tonight.  Having run or trained Sunday through to Thursday, the energy levels were feeling pretty low but hey, still need to train.

Legs felt pretty good given their mileage this week on the warm up...

 

Warm Up

1km treadmill (4:45; 7:42 min/mile; Av HR 139bpm)

TRX
Crucifix (3sets x 10reps)
Shoulder Press (3sets x 10reps)
One Armed Press Ups (5sets x 10reps)
Bicep Curl (3sets x 10reps)
Tricep Curl (3sets x 10reps)

Abs

10 sets (10 SB Sit Ups + 10 SB Sit Twists)
No weights on the legs tonight, taking it easy. 

Cool Down

1km treadmill (5:38; 9:05 min/mile; Av HR 133bpm)

Was a good session.  Finally caught up with Chandra after a few weeks.  Had a nice long chat with him then it was off to catch the bus home.  The temperature has severely dropped now and I cant get away with wearing shorts on the bus home for much longer.

Next plan is to run again either first thing tomorrow morning before work or if I dont get enough sleep, take my kit to work and run at lunchtime, ahead of meeting up with Chandra for a few post-work quiet beers tonight.  Roll on the weekend.  Oh, it goes without saying, am missing Izzy massively now.  I havent heard from her since Sunday.  She hasnt even sent me an iMessage!  Pesky 7 year olds ;)

300 Training Hours not out...

I was having a look at Garmin Connect a little earlier and discovered I have just passed 300 training hours for the year this week.

Check it out...

300 hours not out...

Google says is Week 46 of 2013, so 302hrs / 46 weeks = a little over 6.5hrs training per week.  Bearing in mind when you take into account rest days, days unable to train because of having Izzy, injury days etc, I havent done too badly.

The next target for me is to pass 1,000 running miles.  I'm not that far away...

878.37 miles run...just another 121.63 miles to go

...878.37 miles run in a combination of road running, trail running (including cross countries) and the treadmill.  Only another 121.63 miles to go to the magic 1,000 mile target.

As into Week 46, so 121.63 miles / 6 weeks = 20 miles a week.  Really shouldnt be a problem, barring injuries...and snow (but then again, I could always use the treadmill so no excuses really).

Have been tentatively looking at marathon training schedules too.  Really need to get my arse in gear and start getting my head around what the the beginning of 2014 is going to look like in terms of being prepared for Paris and beginning to up my mileage from half marathon distance.

Wednesday Training (Plumstead Runners session)

The legs have felt sore today.  For the first time, I actually considered missing the run with the Plums tonight but I'm glad I did go out.

We done the reverse route of the club 10k handicap tonight.  Out past Danson Park, left at the Blendon roundabout to Bexley Village, past Hall Place to Watling Street then back through Bexleyheath to the club.

I have to say, I'm feeling pretty drained tonight. Not surprising really after a proper full on week, training-wise. I've now done 4 days in a row. I intend to hit the Gym tomorrow night, making sure to do the absolute minimum cardio and concentrer ate on the TRX and the abs before running again Friday lunchtime. Important as it appears a social meetup with the lads is happening in the City on Friday evening.

Was a good run tonight, mind you. We had a few new ladies join us. Had a lovely long chat with Sharon, who ran really well. Sadly it appears she lost her car keys at some point around the run and had to get her husband to come and rescue her. (Yes, husband unfortunately...do we ever have single ladies join the club????? ;) Anyhow, Sharon ran brilliantly and if she signs up, she'd be a welcome addition to the club. She was comfortably holding 8:00 min/mile pace down the Broadway towards the club and she didnt even look like she was struggling.

Then it was back to Bexleyheath Sports for the monthly meeting.

Now I really dont know what it is about the meeting but it does descend into chaos. Fair play to Graham for keeping some kind of order but it gets to the point where a number of individuals really do need their heads banging together. Normally wouldnt be a problem, I'm a fairly laid back kind of person but when it means I've come to the club straight from work and I havent eaten beforehand, when the meetings drag on, I'm not eating until gone 10pm at night and does me absolutely no favours at all.

Anyhow, was a productive meeting tonight, all being positive. My dear MJ proposed a beginners course starting in the New Year with the intention of running it 2/3 times a year aimed at new potential runners and its exactly what the club needs in my opinion. I'd be more than willing to sit the Leadership in Running course too if it would offer additional help.

Oh and special mention for MJ the "agony aunt" lol.  Wont go into details on here but some very useful advice from the nicest Saffa lass I've ever met :)

Being a single dad

There's one thing that really grates me about being a single dad.  Not seeing Izzy on a daily basis.

I cant even begin to explain the feeling of not seeing your child(ren), only someone in the same position would truly knows what it feels like.

First of all, I have to say I'm extremely fortunate that I've got a good relationship with my ex-wife Clare, who said from the outset that she still wanted me to be a big part of Izzy's life (depsite her not wanting to be part of mine lol...don't blame her to be honest but thats another story altogether!).  It goes without saying I'm one of the lucky dads.  There are a lot less fortunate men out there who don't get to see their kids through the actions of their vindictive ex-partners.  However, for the sake of balance, it has to be said there are a lot of dads out there that dont seem to give a sh*t about their kids (see Jeremy Kyle on a daily basis for examples!)

've got quite a few girl friends that have split from their partners or husbands and they only have to give up their kids for the odd weekend or odd over-nighter.  The thought of giving their kids up for two weeks at a time is horrific to them.

Thats the reality I face.  Clare and I have come to an arrangement where for the time being, I get to have Izzy one night a week (on average) over a four-week rotation.  I've outlined it on the "Izzy Schedule" page so I wont repeat it here but once in every four weeks, I'm faced with the daunting prospect of not seeing Izzy for almost 2 weeks.

On this occasion, I gave Izzy back to Clare on Sunday 10th November but I now wont see madam until the afternoon of Saturday 23rd November, 13 days.

Ever tried being away from your kids for 13 days?  I dont recommend it.  The 13 days will always feel like the longest 13 days of your life.

When I first split up with Clare, Izzy was only 2 and a bit.  She's coming up 8 now and she's used to the situation now.  I guess we all are.  The emotions are no longer raw.  They're locked away deep in the memory banks, hopefully never to be revisited.

For the first couple of years, I used to fight back the tears on every drive back down the A2 to Bexley after dropping Izzy home.  Now its all done on auto-pilot.  The worst thing for me is when Izzy insists on running next to the car on the pavement and races me to the tree.  Her face is lit with glee as she's trying to race me then her face suddenly drops when I wave from the car window when she realises I'm going.  That breaks my heart every time.  She stands and waves for a couple of seconds but the look I see in the rear view mirror on her face, the sadness, will live with me until the day I die.

It drives me on.  I may have let Izzy's Mum down in various ways (oh yes, its not all down to me, lets get that straight, a relationship is a two-way thing and it was never going to work unfortunately) but I'll be damned if anything is ever going to come between Izzy and I.

Fatherhood comes before everything for me.

Anyhow, only 10 days now until I see madam again.  Thank god for Face Time.  Think Daddy needs it more than madam does.

[Oh for the love of god, I cant wait for my neighbours to move.  The dividing floor in my flat must be so thin as whenever their 11 month-old baby son cries, it feels like I'm sleeping in the same bloody room.  Some sleep really would be nice sometime!]

Tuesday Training (Gym - Muscle Build TRX Session 12)

Off to the Gym tonight for my 12th TRX Session.  Plan was to run there to give the legs a stretch before the session but ahead of the Plums run tomorrow night, I was conscious that would make it 4 consecutive days of running so I took it relatively easy tonight.

Warm Up

1km treadmill (4:58; 8:00 min/mile; Av HR 151bpm) [in the new Glycerin 11s :)]

TRX

Crucifix (3sets x 10reps)
Shoulder Press (3sets x 10reps)
One Armed Press Ups (5sets x 10reps)
Bicep Curl (3sets x 10reps)
Tricep Curl (3sets x 10reps)

Abs

10 sets (10 SB Sit Ups + 10 SB Sit Twists)

No weights on the legs tonight, taking it easy. 

Final Treadmill
 
4km treadmill (21:03; 8:26 min/mile; Av HR 157bpm)

I have to say the legs feel pretty fatigued tonight.  The 4th km on the treadmill was hard work.  Bearing in mind the mileage I'm used to these days, thats a tell tale sign that the legs have probably had enough for this week.

Its good to know that the Plums are planning a short run tomorrow night as its the monthly meeting afterwards, so pretty good timing.  Plan it to get back in the Gym on Thursday night and then hit it again once this weekend and running or riding (weather dependent) on the other. 

The good news is that I ran for the first time in the Brooks Glycerin 11s tonight.  Wow.  May just be the fact that they are new and I've ran about 500 miles in the current 10s but wow, what a feeling.  Spring.  Cushioning.  Absolutely bloody heaven.  So comfortable :)