Cardiff Love Run - first race of the year

Saturday at eleven after having rowed for two hours and having jogged to the start line I set off for my first run of the year... sadly literally... I hoped that all the rowing training would be favourable cross-training.....

...and so it proved to be, I competed in relative comfort (with no watch for pacing) in around 59 min, I am waiting for the official time to appear on the Runners World website as the event was using chip timing.

I am absolutely happy with my performance, it was a lovely day for a run on a really nice flat route, the lack of water at the finish was a problem, but the organisation was a definite improvement on last year. All in all a great first race of 2006... it has left me with the idea of doing 10x 10k runs this year instead of training for the marathon. I feel that 10k training may fit better with all of the other demands on my time. I will think on it as it would change my outlook for the year and would mean a tweaking of my blog premise ;o)

Busy week

Had a pretty busy week, hence the dip in blogging output ;o) An awful lot of work, one of the highlights was my new bike [Dawes Cycles], one of the low lights was accidently injecting myself with ammonia in work.

Rowing went pretty well, a session in the dark was an experience, we had balance issues in the dark.

Generally, fitness wise the week was much better than previous ones thanks to the cold being banished and getting back to bike riding and such [I won't go banging on about how bad the whole train experience was!!! grrrr].

Dawes Dawn

I pinched the picture from Dawes (www.dawescycles.com)

Over the weekend I received my birthday pressie... a lovely lovely new Dawes Element mountain bike... I was well chuffed and really can't wait to try it out in anger... hopefully tomorrow now I've shifted the cold and infection ;o)

What a weekend

It seems I lost a blog entry from over the weekend, boasting about my new bike [see next post for that then].

Over the weekend I rowed twice, over an hour and a half for each session... we even got to put in a bit of full pressure work on the end of Sundays. A week laid off with my ear infection and cold meant that it all took quite a bit out of me, but it was so nice to get the buzz of doing something again.

All in all a good weekend returning to activity, next weekend is the Cardiff Love Run which will prove interesting as I have only cross-trained and not specific trained for it.

Trendy

I the course of trying to play with the couple of pages linked to my blog, something was noticed in my weight loss trend over the years [link on the right blog nav bar]. I take more measurements at the start of the year than the end, looking back I began most of the last several years making new years resolutions and planning to run various spring time events.

What it shows are the effects of the seasons and motivations, later in the year I either forget the resolution or simply am enjoying the long days and activity so much that I neglect the targets. It is really very nice to have plotted out all the readings as I did allowing me to spot such a reproducible trend in my habits.

I would recommend keeping a diary, chart, or even blog to track what you are doing or losing over a long time frame. So that the things that are beneficial or detrimental will become self-apparent, and mean you can utilise or correct those little things you do.

Sculpting ?!?!?

I am not sure that I have lost a deal of weight of late, but it does seem that yet again there are some subtle changes in the Andy body distribution.... a few days ago my Tanita scales told me I had dropped 2% of body fat, and then this morning I went and pulled the belt an extra notch tighter on my trousers.

Definite signs of progress ;o) I have said it before and I'll say it again "scales are only one of many measures of fitness / weight-loss progress"...

...I don't wanna boast but I've even noticed there is hardly any fat on my legs, with all the cycling and rowing... I do however have a little battle to try and win against male pattern midriff fat chunky bits around my lower back and kidneys ;o)

Not task avoiding ;o) Mac stuff...

I haven't had task avoiding time lately...much!!! I have been in work at odd hours running an antique bit of science kit!?!?!?! Through that I have had the odd ten minutes here and there... I found a few treats...

Ambermac Amber MacArthur's site. A tech web-blog for Macs predominantly, based around a Canadian computing show thing, the blog is all things swish (photo blogs, video blogs, links, merchandise, google ads) - its all very sleek and has provided links like the following...

43folders Merlin Mann’s site about personal productivity, life hacks, and simple ways to make your life a little better.

EgoSurf A tool to see just what (if any) presence you have within the www [not saying what I got :o( hahaha].

[Ps. as of Feb'2011 the above links still valid ;o)]

Tiredness, Antibiotics and a plan

I have been a bit rubbish at the blogging of late, but then again I have been feeling a bit rubbish of late. I have not exercised since Saturday morning and have been fighting a cold / ear infection.

The worst is that I have been reduced to taking the train to work... oh don't even get me started on the short comings of Arriva Trains Wales (which reminds me I have to look up their customer complaints department!!!!!). After a trip to the doctors last night and receiving antibiotics, I hope to get sorted and back on the bike real soon :o)

Had a meeting with the crew last night about the coming regatta season and training... it was great to see the ambition and to talk through the work ahead. I am really looking forward to a busy and fun summer. It looks like from next week I get only a couple of days off a week ;o)

MSN at it again... wow, marathon stuff!!

I am again suprised to note that MSN's UK homepage has a link to marathon running stuff... this time "The dos and don'ts of marathon training".
I am impressed and at the bottom of the page are links to their other marathon content :o)
[2011 update - The link / page since vanished, to be fair MSN may have a new section for this content I haven't looked. If I see something in future I'll be sure to blog it again :o) ]

AdSense on trial

I put the AdSense on my page out of interest, and curiosity - - - but I am left wondering if it is a tad of a waste of time... and wondering if anyone who stumbles over my blog might see the banner and think "oh no, one of those advert / corporate / spam blog type pages".

I think I might shift them to the side bar out of the way, then leave them there on a trial basis.

Had to laugh that my running blog was recognised as a rowing blog by the google crawler and posted rowing adverts... perhaps my suspicions were right and I may have to design a new blog name thingy :o)

Worn out :o(

I am so shattered at the moment from work that I am suffering my first cold in absolutely ages... it has meant that I haven't been able to put a great deal of effort into anything. I feel completely tired mentally and physically... it has become apparent just how important sleep is. I have had to be in work every 7hr 40mins for the last 9 days, which has limited sleep and disturbed my routine no end.

Inevitably, it led to a cold, and an ear infection (yet to be diagnosed... off to the Doc's office tomorrow). It has also led to no biking, which has had the extra effect of reducing those lovely buzzy endorphin thingies that I get every morning and evening. I am sick of the sight of work and can't wait for my new job, this one quite simply stinks!!?!?!?!?!? grrrrr!!!

Day of two halves

Started off feeling brilliant (see previous entry)... ended it feeling absolutely rotten. Work is really grinding me down at the moment, I have to tend to a machine every 8 hrs - - - which if you are sharp means that I can't sleep for more than about 6 hrs at a stretch. I really can't keep it up, and do all the things that I want to do... I have had to blow off an ergo session tonight because I am just plain shattered again.

Roll on the summer of running and rowing ;o)

First run of the season is looming - - - 10k Love Run around Cardiff in February :o)

DISCHARGED :o)

Yippee!! No more physio for me (for the time being, hopefully ever)... I had my review this morning and passed. I have to still do a few stretches / exercises, but otherwise I am no longer 'under' the physio :o)

I started going last august, a good couple of months or more after my bike crash (okay, accident in the rain on a sloping bend)... it took so long because of the referral system (d'oh!!)... but when I got there it was interesting. From the toughest physical examination I have ever had (all aimed at my right arm), to all manner of stretches, to shoulder circuit classes... it was all good and very very effective. I owe a thank you to all there, including the numerous physiotherapists that took turns to treat me through the various elements, Clare, Jess, Della, Sarah and then Della again.

The value of stretches and flexibility was demonstrated at every visit, and is a lesson that I hope never to forget. The rowing circuits do a broad range of stretches every session so my shoulder should strengthen further, with the rowing emphasis on shoulder girdle strength / conditioning to 'hold' the stroke.

I am a very, very happy discharged bunny :o)

My miserable Monday revealed...

My lovely girlfriend came across the real reason for my miserable Mondays reported by the all knowing BBC...

"Always look on the bright side?"
"'I don't like Monday 24 January'"

Apparently they used a formula to work out the 24th of January is the most miserable Monday of the year... I just woke up groaned and knew - - - do I have the gift? - - - or was it just a ridiculous co-incidence?

Very, very monday off... "common cold?"

I am not at all sure what happened to Monday, it was totally unproductive in every way... work crawled, I cat-napped, got home and nigh on collapsed... I felt awful, lacking in energy. Happily this morning some energy has returned though not up to 100%.

I think I am adjusting to training, since Christmas I have ramped up my effort considerably. Also realised that there might have been a link between icing my legs (in the shower) and feeling rough...

BBC X-Ray programme article about colds and icing feet.
Borrowing a quote from their page, from Prof. R. Eccles (Cardiff University Common Cold Centre)...
"We've demonstrated in studies on students is that when we chill students' feet they're far more likely to get a cold over the next 3-4 days. What in fact happens is that chilling the feet constricts the blood vessels in the nose and weakens our defences against infection. The virus is already there, it's latent and what we're doing by chilling the feet is activating this virus and bringing on a stinking cold."

Hmm, I wonder, suffice to say I have put the icing of my legs on hold for the time being hoping that as I get fitter my recovery time after exercise will improve ;o)

Shattered :o(

I am absolutely shattered, between work, rowing training, and a busy weekend I have been brought to my knees. I am struggling to stay awake!?!?!?! I have had a slight ear infection / crackle again over the weekend and am maybe a little run down... I have resolved to take it a little easier today - - - which is hard as I have so much to do :o(

The training seems to be paying off, I certainly stronger and moreover more flexible. Just got to be a little careful this week of over doing things.

Running anyone? ;o) Nah, rowing at the mo

It seems that I may have to deeply consider the name of this blog, seeing as I haven't been for a run in weeks (months - Sian just pointed out!!?!?!?).

It has been a busy weekend, we went out Saturday morning, and then again Sunday a little later. For both sessions I replaced the stroke man who is on his hols... Saturday was possibly the better of the two days, I think the boat was well sat both days. I have to work on my side / pace control - although a bit of fitness has meant that I can compress much better at the catch. The whole boat business seems that little bit more comfortable the more I can ignore fitness and get on with learning to row ;o)

Not sure what I am doing Monday night, I am half considering a good run, except it'll be dark - I will probably do strength work on the ergo at the club.

Atlantic rowing success for Cracknell & Fogle

The two men in a boat in aid of Children in Need, James Cracknell and Ben Fogle have finished in 49 days, 19hrs and 8mins. Crossing the Atlantic by oar power the fastest of any double team, and in 3rd place in the overall event. Absolutely brilliant effort !!!! :o)

Some press links marking their success...
The Telegraph newspaperArticle (1) Article (2)
BBC online
The Independent newspaper

Gym-tastic!! ;o)

Did an ergo session last night at the club, followed by an intro into free weights and the like in the club weights room. It all seems okay, but I have no idea what combination of the different exercises to do... that bit I will have to look into.

My thigh ache moved around to the groin area but was still not too trouble-some. I have circuits again Thursday night so that should be entertaining ;o)

We went out for a fab Chinese takeaway after the session in honour of my new job offer!?!?!?! yippee!!!!

Fantastically the feast didn't even affect my weight too much, I have lost a good few post Christmas pounds, it seems the trend winter vs. summer is continuing... but its days are numbered, it'll not repeat next winter ;o)

100th Post and a scary training story...

Just noticed while logging in that this is my 100th blog entry ;o) Yes, that probably means I am an addict!!!

I was blogging because I came across an article on rowing training plans from Jurgen Grobler (the highly successful GB team coach) on the Concept2 website.... entitled "Weight Training by Jurgen Grobler" it all looks a tad bit strenuous!!! I wonder if we'll get anywhere near this in our training, hahahahaha (I think not!!)

Aches, pains and tweaks !?!?!

My efforts at last nights LRC circuit session was rewarded by aches and a tweaked (strained / pulled) thigh muscle in my right leg. I have to be more careful on the second circuit, the tiredness of completing the first means that you need to concentrate even more on technique as time goes on. When I got home cold water showering of my legs seemed to help, as did some Brufen.... this morning it seems fine, but pressure on the bike revealed that I will have to protect it somewhat over coming training :o(

It seems that aside from my long standing (and improving shoulder injury), I am currently also carrying a strained pair of abdominal muscles and a thigh strain. I remember reading somewhere that all serious "sportsmen" carry and live with injuries.... does this mean that I can finally call myself a "sportsman", hehehehe :oD Every cloud has a silver lining.

Just another manic monday, with a little icing :o)

It was quite a mad Monday, dashing about in work, and then making a rapid transition to the club to do a 5k ergo test with the crew. I did okay though slightly less than previously, 19min 21sec, I was not as calm and focused as the other time.

It seems that focus / concentration is something that I need to work on, I was too aware of what was going on around me!?!?! I also saved too much in the penultimate 500m, slowing badly before a storming last 400m, d'oh!! Its all good learning experience.

I tried cooling my legs with freezing cold water in the shower, following chat amongst the crew and my finding of some stuff on the BBC website Sport Academy and BBC Sport Health & Fitness.

As evidence for the slight madness involved I other you this gif, borrowed from the BBC Sport Health & Fitness page on ice baths... that is a tennis player, Lee Childs enjoying an iced wheelie bin!?!?!

Proof that you are early ;o)

Sometimes its nice to be able to prove you were early / on time to train...

...courtesy of Terry's Webcam (not quite live) there is proof that I was on time for Saturdays row, despite the iffy state of the river (also evident) we did row in the end.

Ps. that's me in the pale track bottoms ;o)
Pps. I am sorry that I 'pinched' the webcam picture - so much so that I'd better pop the link to Terry's actual rowing page in as well ;o)

Bring the beat back ;o)

Another couple of weeks of the new rowing land training should really put me back in the rhythm of fitness work. I am looking forward to making this level of activity regular again, it takes 2-3 weeks to take a new regime really in your stride I find. It was certainly the case with running, I am hoping the same will be true of the circuits and rowing ;o)

Had another session on the river today where my lack of grooved stroke work was evident, I have resolved to spend some extra time in the tank room working through the basics. Starting tomorrow night before our 5k ergo test.

A cool week of good graft :o)

I am very happy with this weeks efforts, I am already feeling the benefits of stepping up rowing land training and am going to make to two circuits at the club a regular feature of the week.

As has been the case in the past it is clear that I have the stamina and can work consistently. But what is clear is that I have to build with strength and fast burst work to covert it to power in the boat.

My only concern with the rowing is the 'body politic' - I am not a political animal and fear that there is a bit of politicking going on.

I am very happy with the way the crew has bound together, and want to work hard with and for those guys. I am wary that at some points outside influences will stress the group, and that by not being politically adept I will end up with the rough end of such influences. Still I am committed to rowing and if needs be I will simply default to plan 'A' - scull in singles or double with Sian. Though it would be desperately sad not to see how far we can get as a crew.

Rowing summer :o)

We have had a list of possible regattas and competitions my crew might be entering this year, along with a commitment check. I'm happy to give this thing 110% so bring it on :o)

Heads
Sat 4 March - Taff Head
There is also a possibility of a Monmonth Head.

Regattas
note: 1000m Saturday and 500m sprint Sunday

Sat 29/Sun 30 April - Evesham
Sat 13/Sun 14 May - Shrewsbury (possibly)
Sat 27 May - Monmonth sprint (500m) (might drop in favor of Sun & Mon)
Sun 28 May - Monmonth (1000m)
Mon 29 May - Hereford City (1200m)
Sat 16 June - Stratford (maybe, as it was cancelled last year)
Sat 24/Sun 25 June - Ironbridge
Sat 8/Sun 9 July - Llandaff
Sat 22/Sun 23 July - Bewdley
Sat 12/Sun 13 Aug - Stourport
Sat 19/Sun 20 Aug - Oxford City
Sat 26 Aug - Gloucester
Mon 28 Aug - Ross-on-Wye

Looks like being a fun summer ;o) Here's hoping we bring in some pots :o)

A day off...

Friday was a training day off, I don't have too many aches or pains from the week, which is good cause I have a nice weekend out on the water planned ;o) My only worry is that I felt a tweak and twinge in my damage shoulder during the circuit doing press ups... it settled down last night but has been a little bit tender in certain positions.

I am sure it'll all get easier and better as I get fitter and stronger ;o)

Stepping up anyone???

Blimey, just updated my training log and realised that I have already this week cycled 24 miles, been to three circuit classes, and ergo'ed.... I am ever so slightly impressed with myself, and really chuffed with my stepped up start to the new year ;o)

I am hoping it'll pay dividends later in the year both with marathon training, and with the rowing regatta season.

The circuit tonight was a bit more relaxed as I could run between stations which was oddly a breather from many of the stations... I don't enjoy the press up, squat thrust, or standing bunny hop station. I look forward to it getting easy to complete over coming weeks ;o) Might have to take a crew mates advice about ice baths after the Tuesday circuits though, hahahahaha... that one hurt a little on the fronts of my legs!!!

Tuesday - interesting - circuit training

Tuesday night saw my first ever experience of circuit training, and rowing circuit training at that!! It was actually very good although I had steam rushing off my body for most of the actual circuit after the warm-up. The circuit had 22 stations, with a good mixture of tasks, though some were grouped in such a way that one muscle group was hit particularly hard for three or so stations. An excellently thought out and run session :o) I am to make it part of my regular week, with another one on Thursday nights.

Wednesday morning, I was not overly stiff in any muscle group, just had a feeling of general fatigue - which I guess is a good sign :o) Then it was off for another circuit... the physio class. As it turned out my legs felt fab on the bike, and in the class I felt good. It seems that this was my last class, I have to go back in two weeks for a 'review' consultation with a physio - hopefully that will be the all clear.

The result of all the circuiting = slightly fed up with running in circles [hehe] + all over tired in that good way + feeling really quite buoyant [that will be the endorphins then ;o) ].

Monday, Monday... so crazy ;o)

Had what could be regarded as a topsy turvy Monday... madness in work, including an ungodly amount of work this month... then bike dash to Llandaff for an ergo with the crew... then ergo for 20 mins at 22spm, fitness wise it didn't seem to much of a problem, we all covered over 4.5km, at light pressure.

The week continues with more of that there fitness quest, featuring two circuit classes, the physio class, and even an ergo test (I have no idea what that will entail... will let you know!!).

Quick note of a page I found via Google

I found this during a quick Google search on rowing training... Specialized Strength training for Rowers... it looks really very sensible, I think I will be trying out some of the ergo workouts ;o)

[Not sure where the page originates, it was written by Stephen Seiler in 1996 according to the link last few lines of the page]

Sunday struggle

Concentration!!!! I am suffering from two things on the water confidence and more importantly concentration. When I thought I did well in the four this morning but everyone else felt the boat was heavy and hard work... I felt good, flexible and strong... perhaps feeling physically good I didn't pay enough attention to technique, who knows. Still I enjoyed it, and it wasn't all together bad seeing as we had two subs.

I think the fact that I am not a natural athlete may be beginning to show, the second outing with the eight (again a scratch novice crew) began to show this I think. I was doing a lot wrong I think, but was being left alone because of the nature of the crew and the trips.

Lets just say that right now the solitude of running looks kind of appealing, sadly I am hooked on this rowing lark. I think I need a trip out in the double with Sian to help sort me out, especially relaxation and timing wise.

Stroke to 2... and interesting double up

This morning I had volunteered to "sit-in" for one of the novice 8's... this meant an early start (not too much of a problem) and as it turned out rowing in stroke. We ended up with 7 crew, one short, of an 8 obviously and also not a even number... thus three blades on one side of the boat and four on the other. I enjoyed it none the less, it was tough in stroke, I found that I could feel absolutely everything... my biggest mistake was trying to correct for everything that I felt - it worked better when I got on with my own stroke... until the next dragged oar or rushed slide snuck into my head.

The four that I am getting involved with has a former national / international athlete in the stroke seat which aside from grooved metronomic timing means that he is far stronger - this combined with a long wing span (oar range) makes him our ideal stroke man. I hope that with fitness I can make my own stroke much more grooved... it comes and goes, sweet for a time then shot to bits... I have noticed that very often the take off strokes are sweet, because I can feel the grab of the water far better than when the boat is fully moving.

For the second session on the water, our four got itself together for the first time in the fine shell four. We greeted our bowman, who promptly lead us to the ergo room for a five minute warm up (I have a feeling he may have been assuring himself that we were fit and thus less likely to tip the boat over, heheheheh). I returned to the two seat, which I am enjoying more and more. My right shoulder still struggles a little (post bike crash - its the one I am getting physio for), but I am able to time off and follow directly the stroke mans metronome stroke... that is when I focus and can get my body to follow without brain engaging for every element of the stroke. I can't wait to see what is possible with a little fitness work :o)

2 men in a boat - Cracknell & Fogle - give money!!

James Cracknell and Ben Fogel are ploughing their way across the atlantic in a row boat.

If you've found my blog, and this post, then go have a look at 2meninaboat.com... and please give some cash ;o) Please!! :o)

Weight pattern

I have had it pointed out be me (by my lovely girlfriend) that my weight chart for the last five years, follows the seasons. I lose weight into summer and then through autumn / winter gain some again... it isn't just Christmas as I glibly mentioned in a previous post.

It makes a lot of sense, it terms of the length of daylight hours and natural activity, so I am not overly troubled by it... though I am now determined that the information that the plotting of five years of weight measurements will help me to lessen the autumn / winter effects at the end of this year. Avoiding autumn comfort foods and keeping active into the darker nights.

I hope that this blog will plot that change ;o)

Important year

This year already has the smell of being an important one... not bad to be having such a turning point year in my 32rd ;o)

One: I am getting married to the most fabulous human being on this or any planet.

Two: I will be changing employer sooner or later this year (have one interview next week).

Three: I am in a men's coxed four team for the coming regatta season (if we are successful it'll be an incredible first in my lifetime on the sports front).

Four: my family face its first full one in the light of my parents divorcing.

Five: [and the point of this blog (most of the time)] running my first marathon in October.

Six: all of the other stuff that is bound to happen in a busy year....

I really do like the look of 2006 already, and its only week one ;o)

Cardiff Love Run 10k online entry

It looks like my season opener will be 10k round Cardiff for the Love Run [online entry via RunnersWorld Cardiff Valentines 10K Love Run].

I did it last year, it was good fun (especially playing spot the girlfriend and greyhound cheering squad) and I hope to at least match last years time ;o)

New year resolution crazy

It seems that everywhere in the media there are articles tell us that January is depressing and that we should all have fitness resolutions... bah humbug... the media is depressing!!! Most of us are copping just fine with January ;o)

One useful site though was on msn.... Intermediate Marathon Training Plan via a health page titled Marathon Training Programmes. Impressive content msn, often the articles on health are fluffy and without much information, this one looks a cracker ;o)

Not so hot new year start...

...really am feeling rubbish, had to get the train this morning because of my wisdom tooth / ear infection. I really wanna start the year as I mean to go on, but have not been able to so far. Still, I am rowing Thursday, and the weekend... squad ergo Monday... so things should pick up. I really need to run, or I may have to change my blog title for the new year!!!

Sore throat, so so row.

Post new year I seem to have acquired a sore throat / ear ache. I think that they are both related to wisdom tooth movement, yeah that's right, I think I am teething!! Have resorted to teething gel and pain killers.

The row in the four, was okay, though far less stable, I think cause a couple of us were under the weather, and because we had a different sub in bow. Whatever the problem it wasn't quite as sat as it has been, and wasn't running as sweetly. Fitness on my part can only help, so I hope to make strides over coming weeks.

New year, new training

Its the new year and I am yet to finalise the plan but there is one evolving in my head, it involves an awful lot of ergo sessions, and hopefully a fair amount of running. I will need to use the gym in work a fair bit in the coming weeks to fit all the training in. I am committed to a crew ergo session each Monday, and one / two rows each weekend... the training will be on top of this skeleton.

I am most looking forward to a normal routine of food and exercise after the excess of Christmas... all self imposed sadly!!! I am really looking forward to the cycle to and from work... I have been missing even the basic forms of exercise.

Activity logs are updated

I have just managed to update all of my training blogs for the last couple of weeks, so although no blogs there is a nod to what I've been up to ;o)

The archive is at Training archive, where I store all the training logs so far.

Simply follow Current Training Log for the current weeks activities kept at the bottom of this blog. Hopefully it'll be a busy year ahead ;o)

New year amnesty

Oops, the Christmas period meant I was too busy, or too far from a computer to blog :o) It has been quite a busy period with fits of over-eating and fits of exercise, I think I may have put on a couple of pounds during the last 10 days... that actually isn't bad going by my recent Christmas binges!!! I am relatively happy, but have lots of plans for fitness work in the new year... watch this space ;o)

Death of a playlist

All these weeks I have been cycling to work with the same six tunes on the MP3 player...

Are friends electric (live) - Gary Numan
Brown eyed girl - Van Morrison
Everything I own - Boy George
Together in electric dreams - Philip Oakey & Giorgio Moroder
Never be the same again - Melanie C
Lazy - X-Press 2 Feat. David Byrne

I am not sure of all the artists (or the spellings), will have to look them up. But any which way they are about to be replaced by Royksopp :o) Be nice to be late to work with a different tune ;o)

Bike'tastic

Managed to fix my three punctures last night with my little Halfords [Halfords BikeHut] puncture repair kit. I had bits of bike all over the kitchen floor, which I am sure didn't look pretty. My handy work must have been okay, as I made it to work (though I am carrying my bike pump around just in case!!!).

All systems are go!! It looks like I'll make it to the end of work term having used it all but a few odd days here and there :o) I am well chuffed!! And so are my newly toned legs. Get a bike its great!!!!!!

Lunchtime gym session - habit?

Well aren't I a good boy, I got to the gym again today in my 'lunch-hour' (have to work on cutting down the total time to nearer an hour). The session went 20mins on reclined stationery bike - random program (resistance 5), 15mins on the ergo - 25spm, aver. split 1m58.7s, distance 3811m (worked a little harder than I have been to bring down the split time a tad ;o) ), then 20mins on the cross-trainer resistance 5 forward and 9 reverse. All very good... now all I have to do is sort out my punctured bike wheel and make this new gym habit stick.

Ps. Just noticed shoulders getting stiff already, d'oh!!

Stop thinking!!!!

My 8am row in the eight was tough, but only because I couldn't stop over-thinking the stroke and relax with the blade. As with many sports I guess it is very much about muscle memory and switching off higher brain function to some greater or lesser extent. I really don't enjoy the rowing up section at the start of every row, because my technique trips up during it at the moment. I get looser and more fluid from full stroke sweet tempo rowing. What I will have to do is warm up before any rowing on an ergo, so that I am already fluid when the rowing up starts.

We are hopeful out in the four on Thursday night, probably in the tub, but still I need technique time I think... to try and find that illusive grove. It has to be said that more fitness is very much required on my part to get the stroke right consistently. All these things I will work on.

Marathon decision

I have made the decision to tailor my next years running training to complete the Cardiff marathon next autumn... the timing means that I have time to get fully prepared with work issues and commitments fully resolved. Being my home city, it will mean that I can be absolutely familiar with the route, condition and so on ;o)

Thank crunchie its friday....

After another stressful work week, all I can say is thank crunchie its Friday... no that doesn't mean that I've eaten crunchies all day (though I did have a pack of wine gums!!).

Last nights first outing as a four was eventful, I caught two horrendous crabs... I was sat cramped in bow and not enjoying it. I could not flatten my legs and had a piece of cross-bracing battering my lower back on every stroke. The enforced truncation of my stroke lead to an awful lot of problems (though you could argue mainly in my head, think I was psyched out by the flaming stumpy tub we were rowing in!!!). My timing was okay, stroke short, but hand heights and oar clearance erratic. I am certain it'll only get better from this beginning... the four with lads taking it seriously is a different balancing animal to the pub and club shenanigans [not sure about that spelling].

Today on the way to work I had a back tire puncture, and pushed the bike to work from Tal-y-bont, d'oh!!! When I got to work I was even more determined to go through with my tentative plan of going to the uni gym. And so I went... and did 20mins on the reclined bike (variable intensity, resistance 6), 15mins on the ergo (covered 3582m, aver 2m06/500m, aver 24 strokes/min), then to finish 20mins on the cross-trainer (5min forward, then 5 reverse, resistance 5). All felt very good, legs are good and strong... ergo technique was a bit erratic, hehehehe!!

Will update training log later, honest ;o)

Signs of life...

It seems the Christmas run up is not being kind to my blogging habit... just can't find the moments to keep regularly... I have been riding to work as normal and enjoying weekend rowing. I hope that the Christmas break will offer the opportunity to straighten out my running... i.e. go for some ;o)

My biggest worried is the festive food quantities... looking at my weight progress it is clear that Christmas is a problem time. Really have to watch the portions!!!

Signs of progress

I should be out in a fine shell (racing spec) boat this week, thursday night. Should be illuminating, hope the sculling has done me a favour balance wise?!?!? We'll see... :o)

Thigh ache

This mornings eight was good, a bit unbalanced but good non the less... it completely shut out the stresses of a busy, topsy turvy week. As my technique adjusts to more like the correct stroke my legs are taking more and more of a bashing, the backs of my legs were in big time hurt at the end and for some reason my right leg the worst?!?!? All good and nice the exercise my troubles away ;o)

Early bird catches the boat

It seems that I am to resume my rowing adventure this weekend in the 8+ at 8!!! Still at least the rest of the day is your own... to go rowing with your girlfriend later, hehehehe!!

Been a bit of a slow exercise week, I rode to work but not home again. Work has lead to some odd timings this week, and nothing like a normal routine... I am driving for another 8-10 hours tomorrow... at least my shoulders will get a heavy workout again ;o)

Super entry... (been really busy!!)...

Today... rode to work and back via the physio. The physio is going okay though driving a car for 8 hours or more on Monday pretty much shattered all the support muscles in my shoulder!! Physio was pretty tough, I am hoping for a review soon rather than just the class, so that I know how I've done... and what problems I still have to solve.

Yesterday... first chance to ride to and from work after my bike service and puncture repair... the bike is absolutely great, I can even get into all gears now. The top ring is a bit of a struggle just now but I am sure I'll soon build up to pushing it round nice and quick ;o) Actually got home at a reasonable time, am shattered from so many early starts and long days... need several days of early nights and late rises ;o)

Monday... real busy start to the week after a crazy period in work over the preceding days and the weekend. Drove for over 8 hours to and from Bradford, work is just not a barrel of laughs at the mo. Aside from the stress of sitting in the driving position so long I did no exercise at all today :o(

Sunday... to and from work, plenty of issues and things to try and fix there... so again no real exercise. I did however manage to walk home from work with the lovely Sian and her fab new bike :o) It was good to stretch my legs!!

Saturday... up at an awful hour to get to the rowing club for 8am... I left the house carrying a toasted peanut butter sandwich (really must recommend that to a fast food outlet, for a developers fee of course!!) and a mug of tea (in a great thermal camping mug do da). The river was very high, though the landing stage could just be seen. We ended up doing ergos (rowing machine work) and then a session in the tank... more technique work. After the session we had a good chat with the coaches who are looking apparently to put together a four and eight from our squad for the summer regatta season. Will keep ya'll posted on that one :o)

Walked to collect my bike (and Sian's spanking new one) from the local bike shop, they / he did a great job... though some how all the damage from my big crash and mini crash looked much more obvious when I got it back... must have been the perspective of having not seen or ridden it for a few days. Ho hum, if I ride it all winter I promised myself a new one for the summer :o)

Marathon news

I did not put in to enter the London as I will be getting married at that time of year (marriage on April 8th :o) :o) :o) ). So the plan regarding a marathon attempt is to find a run at the end of next summer, or even to enter Cardiff next autumn. That gives me a realistic time to get fully race fit, and enough time to prepare long and slow, thereby avoiding injury and over training I hope ;o) Will pick during the Christmas break and publish my plan ASAP :-)

Gotta stop the train bashing ;o)

I have decided that although taking the train has flaws, I should not bash what is in principle a good idea... mass transit is a very good idea. A queue of 1-200 cars sat going no where fast 200 yards from your front door is a very very real issue... each car containing 1 occupant (do car drivers not have friends?!?). From an environment stand point the train is far far far better than herds of automobiles, so despite the fact that my local train company is poorly organised and its trains frequently unreliable, I endorse the train as a form of transport.

Of course on foot or bicycle are preferable but trains will do when circumstances force a switch.... please note I still say this after standing in the rain waiting 20mins for late trains both last night (at 10 to midnight) and this morning ;o)

The couch escape...

Maybe its because its late and I'm stuck in work, but I've gotten to feeling reflective... as my blog description suggests the path to change was started with a skiing trip, it started long before that in a slow creeping way. I had during my PhD gotten into the habit of comfort eating, and a stressful PhD meant I needed a lot of comfort. I was not in a healthy relationship and so still felt the need to get comfort where I could, Twix bars, can after can of coke, pack after pack of crisps. The need for change was sneaking up on me all this time... I was getting slower, I felt tired more of the time, I looked huge in family photos, a rounder redder duller looking version of my teenage self.

Skiing came at the right time, it forced me to face limitations head on, during the time at altitude I did a lot of soul searching, even in the presence of a partner who didn't understand me anymore. I played the same song over and over on my Walkman, found alone places to be, aided by the fact that I couldn't ski from feeling so rough (although it turned out I may have had altitude sickness as well as unfitness).

I came home to the U.K. determined to make a change and sought out quick fixes, they were tough calorie starving diets that induced some yo-yo tendency, but in the main rapidly left me feeling lighter and brighter. It was enough to get me interested in true exercise and I soon found myself playing five aside football with work. I was and am rubbish at football, but running around frantically for an hour a week was again enough to begin to leave the couch behind. Sadly, the divergence of a relationship continued a pace without either admitting or noticing... I needed to do more and felt deprived of the support to do it. Despite the pull back to the couch things continued to improve little by little.

Holidays would put a dent in progress sure, but I began to get used to the rhythms of my own body. It is no use weighing yourself everyday, the natural fluctuations drive you to despair, until you see them for what they are. I started weighing myself on Sunday mornings, a pretty settled phase of the week, where genuine trends could be spotted.

Eventually I was single read a lot of self help books [I can heartily recommend Anthony Robbins books as a starting place for anyone on a personal journey of rediscovery]. When I found my own place I found the gym (after finding it briefly sometime before) in a big way, though all I ever did was the stationery bike, the cross-trainer (ski machine thing), the rowing machine and very rarely a few light (high rep) bench presses. I would go for an hour three or four times a week. The couch was almost forgotten, though I was dividing my time happily between couch and gym - such was my single existence for a time.

Then there came the run - Andy was on the run - I made a new years promise to my dad to do a half marathon with him. I bunch of research on the Internet later (in the quest for a training plan), and I was now a park regular... enjoying all that there is to enjoy of being outdoors (sorry, gym, but outdoors is best :o) ). Later came the first 10k and the first half marathon. I am still to keep my promise (latterly to myself) and run a full marathon... and hence my blog (thank you Sian for introducing me to blogging)... I will run one in the near'ish future, because now I am fully on the move.... "screw you couch, I don't need you any more!!!".

The fun bit is that being on the run / move, can encompass so much good good stuff. Rowing, cycling, running, walking, squash, footy, anything can be in reach now I am off the couch. Come on get off of yours, there's a world out there to interact and live within :o)

Slow start to the day...

...argghh!! My puncture lead me to have to take the train this morning, the great transport solution of the future, the commuters passport to flexible travel, the mass transit option held upon high,... or perhaps simply a giant sardine can on wheels!!

Its a shambles, first train to full - I watched the train pull away with a slightly scared looking bloke pressed against one of the doors (no doubt hoping the doors design had his body weight factored into its specification!!), the second train had room among the crowd of utterly depressed looking people. Got to work suitably depressed, felt it was only right to try and fit in ;o)

I really need to find a resource that will inform me about all things bicycle repair... feel a google search coming on :o) Sian had a day off and agreed to take my bike down to a local repair shop... seems she was looking forward to the chance to see what bikes they had, and sure enough has near enough bought a nice new one :o) I should get mine back on Saturday - that long because it is also being serviced... I have spent the last month at least without the top ring set... still it did mean my legs were whirling round like the clappers to go anywhere... had to be burning more calories that way ;o)

Physio progress :o)

Aside from my bike problem skewing my mood, my physio session this morning was actually very good. It seems that my shoulder is getting there, it is much stronger than it was after my cycle crash. I am getting more flexibility along with the strength, I can't move weights as smoothly as I can with my left arm, but old righty is catching up. I noticed that the physio took me a bit more seriously today... I think because I unleash my legs by wearing shorts, revealing that I might actually be reasonably fit (I think the cycling has toned my legs, and the physio previously had me pegged as just a lazy bloke getting his arm working again)... of course been taken more seriously meant more weights, more strength exercises and more exercise stations. Bit of a tough session, but all good and very, very necessary :o)

Push bike - far too literally!!!

On the way home after a busy day, which included an early start for physio, I had a flat, a puncture, a blow-out,... a flaming long walk home!!! I ended up pushing my bike just over half way home. I had a puncture kit, but it was far too dark, and also cleverly had no bike pump :o(

Still on the up side, pushing a push bike all that way had to be good exercise, the ache in my shoulders is paying testament to that!!!

Also on the way I had to stop into the supermarket for breakfast... in the Christmas queues (yes, there are 5 deep queues of Christmas preparing nut cases in the supermarket) I saw the family in front of me spend 260GBP on one shop... 10 decorative cards, 9 frozen foods, 8 chocolate assortment packs, 7 bathroom products, 6 loaves of bread, 5 golden wonder crisps, 4 sides of beef, 3 french sticks, 2 turtle waxes and a lemon toilet duck fresher in a shiny silver box [don't know if that lot quite works to the tune, hehe!!]. Why does everyone go so mental at Christmas? There is no need for all those calories, you can eat a special meal with all the flavour of Christmas with the same calories as the rest of the year!?!?! Utter madness ;o) [rant over, haha]

Two rowing sessions back to back

What was to be an hours outing in the double with Sian turned out to be a bit more... at first we were told we only had the boat for half an hour because we had made a booking cock-up. Then while sculling we saw the two who wanted the double in a quad cruising past, they shouted that we could keep the boat - so we did. After a good hour, we left the water after a good confidence building hour that included some sweet patches.

While we were taking the oars out Mary one of the cox / coaches (who has been taking us out in the 8 on Saturdays) came over and asked if either of us wanted to 'sit in' on an 8, as they were one down. Sian had been out for 2 hours or more, so I volunteered. It meant that I spent the next hour in an 8 with 7 women, and cleaver blades!!! I was fearful on both fronts, one - ruining their row (through my ropey novice'ness), and two - I have not used cleavers and was afraid that my technique would not accommodate them and lead to a torrid experience. Happily it was a fantastic hour of a session, not without technical shortcomings, but we got to put some pressure in, which was a welcome change from so much technical mind cramping sessions.

I think my first double session on the water as a novice rower was really really good, confidence restored... yet to be seen how my body handles all the exertion ;o)

Officially a rower ;o)

I had the pleasure today of finding out that Llandaff rowing club have agreed to have me as a member. They have a committee that reviews all applications to join, I have no idea how exactly that works (except that two members had to nominate me and that my application sat on a notice board for a fixed period), but was happy that I had the news and that I can use the fab facilities now with confidence (belonging).

It is a sad misconception that rowing is an 'elitist' sport, it very definitely isn't. It is not about money or even prestige, its more about commitment to the sport, if your clear what you want from it no one gets in your way. Do it for fitness, do it for fun, do it for competition, its all there for anyone. Its as cheap or as expensive as you make it. Much like any other sporting pastime, for example you can run any old comfortable sweat kit, or in posh expensive sweat wicking fabric, aside from the difference in price you can run equally well in either. For the want of an original phrase, its like any sport you just have to do it.... go on "just do it"!!! ;o)

Saturday 8 rowing report

Well the now weekly row in the 8 was pretty good, mighty cold on the river but pretty good. I have discovered that I have to stop the cox's comments throwing me off of whatever rhythm I have gotten into, I have to listen but not let it rush me or induce a mistake. I have to stay as relaxed as possible, especially in the hands to row well. I am not sure that my fitness is quite up to the task proper yet, especially as the guy I have been most often paired with is a former decathlete!! Will have to take some drastic action ;o) Really got to make my training a priority, itching to run but not having the time with work and such. Will need to consider running in my lunch hour, which I generally don't make the proper use of (usually work through, snacking and getting on with work).

Still I am really enjoying the rowing and am looking forward to sculling with Sian tomorrow :o)

Park life

Its not really about all those joggers who go round and round, the park is really a fantastic space that is all things to all users. Every weekday morning I use it to get to and from work, and while I do I see, hear and even feel (mainly that is the feeling of the wind and temperature before you think I've gotten overly poetic) many and ranging things.

I have seen people walking their dogs and making friends with other dog walkers, chatting whilst their dogs run around each other and sniff at each others butts. I have seen overweight girls mocking an overweight jogger doing her thing up ahead of them, blissfully unaware that the joke is in many respects on them. The park shows the best and often the worst of human interaction, as well as the best and worst of nature (that's weather - the commuters obsession). I really truly enjoy my time travelling through this peaceful yet very dynamic space that is the park.

Super duper bike courier

I managed to get to work through the snow this morning only to discover that I had forgotten my memory stick with an important presentation on, d'oh!!! I was rescued by the lovely Sian on her bike, it was rapid and efficient service that meant the problem was solved in a flash. Thank you Sian, and for your troubles I sneaked a piccie of you on your bike at the same time ;o)

Snowy park scene :o)

Not quite lost in the snow....

...still found my way to the wide white fields of the snow covered park :o)

S'no'w problem

It snowed last night, yippee... though not enough to drift into huge piles that might keep me at home working rather than heading to work. It was brilliant the park looked amazing, the sports pitches looked like virgin sheets of white A4 paper, the air was crisp and still, and I did stop several times to take a couple of piccies on my camera phone that might appear here when I get the chance to transfer them. Ran pretty late, all songs had finished on my MP3, and I was a long way into a podcast as I was parking my bike :o)

I set off pretty nervous about riding in snow, but it wasn't a problem once I got away from the roads. It looked like the cars may have compacted and iced the roads under their heavy tires, which made me grip the handlebars a bit over tightly!! I don't want to jinx myself but I think I can see the winter through on my bike commuting... unless those dreamed off huge drifts appear ;o)

Seems like its catching on...

It seems very much like rowing is catching on, according to an article e-mailed to me by Sian, Sir Steve Redgrave is involved in launching a reality TV show based on recruiting and training a bunch of guys from Liverpool to get them ready to race at Henley... see for yourself at icliverpool.icnetwork.co.uk [note: I included the address as the link in case the article changes address, you can play sleuth and track it down if it does ;o) ].

That would be one bit of reality TV I'd look forward to seeing, I'd promised myself not to watch other shows like Big Brother [don't get me started on that rubbish, hehe] a couple of years ago ;o)

Winter wear break-through ;o)

Prompted by Sian's cheeky comment here is an entry on my little discovery regarding what to wear on my legs in winter for cycling.... I found the warmest combination for my daily commute to be (and this isn't rocket science), a pair of skin tight running leggings with a loose cotton lined pair of jogging bottoms (sweat pants, or whatever the correct phrase is) over the top. These layers work a treat and meant that I couldn't feel my legs cramping with the cold whilst powering along.

Might try this same combo for rowing and running on very cold days... and as Britain is forecast a very cold winter, it could see a lot of use ;o)

Physio fun!!

Well my first activity of a very busy working week was my weekly appointment with the physiotherapist and shoulder rehab class. Its getting easier and my shoulder is stronger and stronger, thank goodness.

Seems I am rowing in the 8 again on Saturday morning, will try and do better than last week, and relax this time. I think I will get something of a lie in bed on Saturday morning, if not before, yippee!!!! :o)

Daily distance bonus!!! :o)

2.5 miles to work, and then 2.4 to get home. 4.9 miles in total (7.8 km), determined using AccuRoute v2.5.1. Pretty good daily distance it turns out, I was quite surprised, that means that I do roughly 24.5 miles a week. Pretty cool, all that exercise just getting to and from work :o)

Fantastic ride to work

Riding to work on a frosty morning is not only a hassle (extra clothes, wariness of ice), but a fantastic start to the day. Riding through a park clothed in a low light mist and a layer of crisp white frost, was a calming and beautiful ride (wished I'd had a camera and the skill to capture the scene). I definitely rode slower this morning to enjoy it, I was a whole extra song into my MP3 player before I reached the doors of work ;o)

Training logging

Given that I am somewhat erratic with training [just ask Sian - I am yet to try out a new pair of Brooks Beast trainers in anger], so I took a leaf from Sian's book (well her blog actually) and pinched the clever training table that she has on her blog. Sian is a computer / blogging genius, "Thank you Sian" ;o)

You can see my version at the bottom of my main blog page [have a look This weeks log]. I have also popped a link on the blog navigation list on the right of this page, and will put an archive page together at some time soon to store old tables as the weeks go by :o)

Sunday afternoon scull :o)

After the morning frustrations we went sculling at 3.30, did a couple of "trips" up and down the river. First one was rubbish!!!.... because yesterdays session left me rowing like a robot!! The second trip after chatting it through with my doubles partner, the lovely Sian, was far better, and was even "smooth running" at one point :o)

It seems as technical as the sport is rhythm is critical. I enjoy far more the "freedom" of small boat rowing as it seems more forgiving, perhaps easier to relax in. Relaxed rowing is at the moment what I am after, it is a great way of forgetting the world and "zoning out"... the reason after all that I got so absorbed in running and so much more into training / exercising than I ever used to.

The value of sports to me are the feelings of satisfaction, movement, lightness and freedom... that natural rush generated by exercise hormones :o)

Who pinched my oars?...

Bit frustrating this morning, turned up to go sculling and found only one of the two sets of oars needed for our session. Then while I was waiting for Sian to finish rowing two juniors took the boat we had booked, d'oh!! Not only that, the two lads managed to bounce (almost literally) the boat out of the shed, smacking the bow heavily on the steel racking. Needless to say we didn't get to scull in the crisp calm weather this morning. I had stretched, and jogged to the club in anticipation... seems that I couldn't hide my disappointment from Sian... sorry!!

Will now definitely need a training plan so that my energy is used and not lost by the messing around on shore. I need to get some runs planned... I definitely know where my trainers are, and can be relatively certain they won't get pinched ;o)

Boatmen in Need

Last night on BBC1 Children in Need I saw James Cracknell and Ben Fogel explaining that they were going to row across the Atlantic. Quite an amazing challenge, I think they are doing it for charity, the web page 2meninaboat.com doesn't currently carry much information... it is simply a launch site... will keep tabs with interest (there is a register for update link) and see how they get on. I'd love to read / hear about their training.

Web counter source ;o)

In the tradition (albeit often crtitised) I saw an idea on another blog and pinched it. The Ultimate Olympian had it on his site, then my girlfriend noticed it and pinched the cool map counter (that is a feature of the service and included on tagged pages) and put it on her blog Taff rower.

The counter is from ClustrMaps and so far I can recommend it. See the very bottom of my homepage to observe my map and count progress ;o)

Saturday morning training

Out on the river at 10 this morning, it was totally a technical session... I did okay remembering that I swapped sides of the boat (bow- to stroke-side). We were on the water for an hour and did three trips up and down the river.

I was a little frustrated that I couldn't manage to follow the stroke man consistently, I need to work on my leg and back control... yet more stretching and I need to get in some rowing machine (ergo) sessions.

Cycling to work has helped leg tone and to some extent strength no end, but I need the flexibility to operate the oar/s more successfully. Flexibility that is useful all around, I have decided to stretch out two or three times a day, and integrating some shoulder stretches that I have been over-looking somewhat for my healing shoulder injury.

Frozen issues

Rode to work on Friday morning, and suffered frozen problems. Firstly my seat was covered in ice, I didn't know what to do, though I discovered that because the seat is 'bendy' and flexible bashing it on the top Karate style cracked the ice neatly allowing it to be brushed off. Slow start but result ;o) Next the ride to work...

Aside from squeakier brakes than normal, and a beautiful blanket of frost over the scenery along the way, my gloves weren't up to the job. This is odd, seeing as they are skiing gloves and should be suited to keeping my figures out of harms way.... got to work with numb digits!!!

Wondering whether to revise my ten tips for commuting on a bike to include a cold weather contingency section ;o)

Notification to row ;o)

I have had the now weekly e-mail, containing the plans for river (or non river) activities for the weekend ahead... I am out in the 8+ again!! Yippee!! It was tough but fun last time out, so bring it on!! That said I am a bit scared that I might get my technique picked over again!! Such is learning I suppose.

With the weather looking drier, I hope to get out in the 8 and the double over the weekend... has to be said loving the shoulder rehab that is rowing ;o)

I will endeavour to use a few more smileys after the comment received on the last blog entry :o) from Annie ;o) Sorry I couldn't locate your blog to return the viewing and commenting favor :o( Still great to get feedback :o) Of course there is the chance you can over use something too ;o) [note: author has daft sense of humour]

Sculling is go!!!

Went sculling today for an hour with Sian in the double, adjusted feet a little too much so my balance was off at the start. Soon adjusted to the new feel, though I am still rushing my slide. Sian said she put more pressure through her strokes from feeling more comfortable so that was nice to know. Lower back still a little sore from yesterday, so I will have to do some more stretching and stuff.

Cracking blogging - I recommend a look!!

In one of my many task avoids and browsing adventures while getting into this whole blogging thing I found the following blog... The Ultimate Olympian... It is a fantastic concept, well put together and wittily written. A very engaging / inspiring read I definitely recommend a look. And his efforts are all in the aid of charity... follow the link!!!

Spot the difference...

Not that I was task avoiding, or even killing time, but I spent 40mins looking through the template code to make a couple of subtle changes to the colouring of the blog layout. See if you can spot the difference... some extra content to come ;o)

Training entry - at last!!

Well today the river Taff was too high for any real rowing fun, but we instead got to play on land. 20-30mins in the tank room, playing with stationary water, going through the warm-up... arms only square blading, body rock, quarter slide, half slide, three quarter slide, feather blading, full stroke.

We then did 10 mins in the ergo room, again going through the warm-up sets, and then maintaining 20 strokes/min with full slide. All the rowing went well, then we did some stretches with a guy whose name I didn't catch... some of them really pulled and left me feeling it more than the previous efforts. Something I have to work on there I think!!! The focus on core strength and stability should see me well for general fitness and more importantly shoulder stability (after the bike crash injury I suffered this summer).

Keep on moving - rowing evidence

Aside from the pub and club [see blogger links on the right side of the screen], I have taken up rowing and to prove it here is some evidence...
... it was like rowing with cricket bats, they are made of wood!









I did enjoy the fighter plane style colour scheme though. I pottered about the lower part of the river and left Sian on the bank having kittens. Since this, she has had me in a racing shell double scull... after wooden oars it was bliss!!

Mechanics of commuting

There are a couple of very handy things to have when you are commuting to work on a bicycle every day...
...one is a locker to hang all your spare clothes in ( I am lucky that I have a long locker to fit shoes at the bottom without getting hung up stuff dirty)...
...the second thing you need is a "Bumerang" - or in non-Ikea speak a coat hanger!!! (In the case of the natty one I bought, one that is short and clips trousers neatly)...


On the left work place base camp, on the right the mighty Bumerang (I am sure Ikea people just sit around pondering "what would sound really stupid translated to English?" when the name their products!!!).

Watermarks

Well, I don't know what kind of Winter we are in for, but it seems I will be the most aware perhaps I have ever been of the weather in my location. Particularly the rainfall, on and up the Taff. Today showed just how quickly the river can change... no there were no more strange goings on at the club [see previous post!].

View from the Llandaff Rowing Club car-park this morning at 10am...

View from the Llandaff Rowing Club car-park this morning at 3pm (note the tide mark)...

Crazy bonkers - literally!!!!

Went out for fireworks, which were absolutely fantastic, weeee bang oooohh!! Walked all the way there to crown my busy active day. We then headed for a fantastic meal and experienced blinding tiramisu!!! - a little bit of anti-training there I think (loads of lovely kcal's!!!!!).

Then we got the bus home and thought it might not take us the right way, got off early in case and walked 2miles home... ouch!!

We thought oh lets go see the river, figure out the chances for Sunday rowing... wandered down the hill bit tipsy, giggling about the river when, "Oh dear, what's that noise?" - I thought some bar pump thingy was about to go pop behind the clubhouse...

...until wait its a very rhythmic sound... rattle, rattle, rattle... "It's the shutter to the ergo room??".... pause, rattle, rattle, rattle, rattle, faster and faster.... "Hang on it's someone having a frantic shag against the shutter, couldn't be!?!?!"..... and yes we think it was a little bit of Llandaff lovin' up against the ergo room shuttered door... what a damned romantic couple they must be... oh or drunken I guess!!! Each to there own?!?!?!? hahahahaha

On the legs, II... this time its ergo'nal !!!

Okay, so that is something of a busy rowing day!! Today I rowed in the eight for an hour and a half (technical stuff), then an hour in the double with Sian (nice and easy, interrupted by technical issue half way through), and finally 30 minutes on the ergo in the upstairs gym...

Ergo breakdown... 30mins, 6797m, aver 25 s/m, 2m 12s per 500m. All the way through trying to use good technique, though that turned out to be a bit patchy!!

Really, really am going to have to come up with a plan for all this activity ;o) Off to the Cardiff City Council fireworks tonight... walking into town... oh, my poor, poor legs, heheheheh!!!!

On the legs!!

Had first ever session in an eight (six blokes and two ladies, the two ladies and two of us were all 'new' novices; plus Mary the 'uber' coach)... it went very well... it nervy at the start and it seems that I was not using my legs properly... having rectified that I now know how I should because they hurt like hell now!!!

Seems Mary and Helen may have 'plans' for the four of us that were together... we will see, I am not really bothered either way... will just give it a go.

I will have to organise my training properly, want to get to the gym a couple of times a week, and fit in a couple of real good runs!!... might take a little juggling... will have to put my thinking cap on?!?!?

Top ten cycling to work tips...

1) Keep your bike in good working order.
2) Adjust your bike to suit your body, uncomfortable high or even low seat heights, for example, can be a killer.
3) Spend a good amount of brain power on calculating the best / safest route.
4) Ensure you wear reflective clothing.
5) Make sure your lights work / are charged. Note you are not allowed by law to afix a flashing light to your bike, but can wear one apon your bag / clothing.
6) Plan your working week so that you have a change of work clothes in work that you can used through the week (I tend to have trousers and shoes in my locker and take a change of shirt every couple of days in my rucksack).
7) Kit your office / locker with a coat-hanger... ikea do a good range (I know I bought one).
8) Invest in an odometer, it gives you speed and distance, etc. Makes journeys much more fun, you can always try to beat your time home... weirdly I never try it on the way to work!?!?!
9) Be careful where you lock your bike up, choose somewhere well lit, busy, etc. Removing anything that you think might get pinched... though you never can tell what someone might want!?!?!
10) Take account of weather conditions in how you ride, especially slopes, and sharp bends... I might post the evidence of what happens if you don't... found this one out the hard way.

This is why I use my bike !!!!!

The picture shows the reason that I now very much prefer to ride my bike to work... a windy, cold, wet, dull train platform, waiting for 25 minutes for a train that I have no idea whether was late or on time. It is a crazy system that has no hope of attracting clients, when the train appeared it was crammed full of wet sweaty people looking utterly pissed off!! I would have taken a picture of them but they won't have liked it, plus I could hardly get my hand above my waist... we were playing extreme sardines!!!

You never get any of this nonsense on a bike, and near enough everyone I see on my way to work (even on a wet day) look happy, or at least not mightily pissed off with life. Peddle on!!!

To the bar end...

I have installed bar ends on my bike, which along with adjustment have made the 5mile round trip to and from work a pleasure :o) Whilst I didn't shop for the cheapest or smartest bar ends (I bought them from Bikehut (Halfords) for 25GBP), they are simply great. The difference in stability, and hand comfort was fab... I am now happy that I should be able to commute through the winter, especially if I can sort out my derailleur to run a little more smoothly... long live the bike the car is dead ;o)

Never believe the scales

Well despite the training (running) that I have or haven't been doing, people have been consistently been telling me that I have been losing weight. My scales tell me that I am the same weight as I have been for months.

I can only infer that I have toned up, not losing anything, but reshaping whats there... so never believe the scales, a bit of toning goes a long way ;o)

[I have been reliably informed by an expert in the field of engineering that I should amend the description of my apparent slimness whilst still heavy to..... I am getting DENSER... heheheh!!! Thank you Sian :o) ].

Maintenence

Well, I had a pretty poor weekend of exercise... very, very good everything else (captains dinner at Llandaff rowing club, an obvious highlight).

Did a little bike maintenance, basically cleaned it a bit (still gotta finish the job around the gears), adjusted the saddle and put on Sian's light fitting (rechargeable unit - nice and bright (safer) front light).

The one bit of 'exercise' involved 20mins in the tank rowing and 20mins on an ergo - rowing machine.

It seemed that I did not disgrace myself on the ergo as it seems I may be invited to row in an eight this weekend coming!! Mary the 'uber' novice coach suggested that some of our techniques weren't as bad as she had suspected and that she would be happy to include some of us in an eights session. I am both pleased and worried at the same time... pleased that someone else likes my rowing (I have had very good feedback already - thank you Sian ;o) ), but at the same time a little worried at the increased expectation. I will endeavour to relax and enjoy it!!

The worst part of the weekend was no run :o( again, bad Andrew, but I did take the dog for a good hour long walk on Saturday. Though worse still I didn't have the chance to row all weekend, and more especially didn't get out in the double with Sian... which I absolutely loved doing the weekend before.

Another week, another time zone... clocks changing has lead to a couple of good sleep nights but will lead to rides home in the pitch black, d'oh!!

Biking blitz

Ah, the bike, the simple elegant alternative to standing on a train platform for an hour on a Monday morning waiting for a hot, sweaty, crowded train... this morning reminded me why it is that the bicycle is the most flexible and straight-forward to get me to work in a good mood, and with all of the other benefits (cost, time, exercise).

I am going to try and ride throughout the winter, an incentive being a spanking new bike as a treat for my birthday if I manage this feat... albeit the worst of the weather may be yet to come in February!! hahaha

Filled out my rowing club application form last night, will cost a couple of hundred quid, but like the bike it is a massive investment in my future fitness :o) More about rowing to come I'm sure... hoping to run tomorrow, or Wednesday for sure!!

Contemplation

I am beginning to contemplate the name of my blog... I might have to call it simply a training blog, as I can see my exercise time dividing between running and rowing. I had a very good session on the water today in the double scull with Sian (my lovely fiancee), I really, really enjoyed it and was taken by the smooth feel of a relaxed row. It felt quite like a zoned out run, there were times when my far from perfect technique felt grooved and sweet. I'd like to build on that through the coming weeks.

I will not stop setting running targets, and trying to better myself in that area. I guess what I am now centred on is simply developing my enjoyment of fitness as far as I can. Probably the original driver for change in the first place :o)

All is good, and I am going to try to develop a routine / plan that will fit into my working / resting week nicely and propel me forward with all my targets and goals.... watch this space (and maybe the blog title, hehehe!!).

Tooled up!!

Aside from the new map measuring program [for the URL see last post] I have also gotten my little mitts on an mp3 player for training / cycling to work... I am not sure of the make otherwise I would share the info (it is 128MB). I reckon I can get 1hr 20mins of music, or 6+ hrs of podcasts... I am not sure which will be more useful in the long run. I may well hold a list of music on the computer and a bunch of podcasts and load up different batches for different purposes. Will work out my motivational music set list and let you know what ends up on it. iTunes [apple] will no doubt be the base station for building the lists, it has a 'new' podcast functionality.

Found a pic of the player on the web...

Have to get myself tooled up because the Abersytwyth run entry forms arrived at my in box, I didn't put my entry in for London due to marriage plans coinciding - despite the chances being slim of getting in Murphy's Law suggests it would be the one time I would get in because of the clash... Decided not to play chicken with the Law ;o)

Return to trainer - route planning software found

After my brief flirtation with the sport of rowing, and hrm, sculling I have to start running again... if only to break in the new trainers that took ages to arrive [still rowing, but have devised cunning training plan, more later].

The big news with running is the arrival of a computer package that will calculate run distances from map image files (as long as you know the scale of the map), it looks absolutely fabulous. Sian found it and has bought it, you get five maps free on download.... oops, the name of the new package is..... AccuRoute V2 - from http://homepages.tesco.net/~criticalpath/accuroute/
Highly recommend it!!

The training plan for the winter is simply this.... rowing (sculling) twice a week, and running twice a week - long run and double sculling on the weekend, shorter run and single sculling in the week. Aside from the 'training' I will endeavour to cycle to work all through the winter... I would 'do' gym work but I am still 'under' the physio and will wait and see (they have recommended that I go to a shoulder class every wednesday morning, maybe starting this week.

Will let you know how I get on of course ;o)

On a break !!!

It seems that I have found myself on a running break, between work, rowing, and other things I haven't been running. I missed the Cardiff full and half marathon, through lack of training and my shoulder injury (from falling off my bike months ago).

There will be a new plan... and new goals to come ;o)