Back to activity (well a bit) ;o)

Training Log	Row	Stretch	Run	Ergo	Circuit	Weights	Cycle
Mon/17/2/08	.	Y	20min	20min	.	.	Y
Tue/18/3/08	.	.	.	Y	.	Y	Y
Wed/19/3/08	.	.	30min	.	.	.	Y
Thu/20/3/08	.	.	.	.	.	.	.
Fri/21/3/08	.	Y	50min	.	.	.	.
Sat/22/3/08	.	Y	.	40min	.	.	.
Sun/23/3/08	.	.	.	.	.	.	.

Going the distance

The last two mornings I set off for work and decided to cycle. Fine, well and good. I decided to take a longer route as I have gotten out of the habit and need the exercise. The route I normally take is fairly quick, but worst of all is broken up so there are no nice long sweeps to get a head of steam going.

Thus I have been going past my turning into the park (which is now open after Winter closing - opens dawn - closes at dusk), and doing a long loop around it. Going almost into the heart of town and back again. The route is roughly 4.8 miles (according to the Gmaps Pedometer), which is around double the usual route into work. It really does feel like a bike ride and it is much nicer to arrive in work having 'toured' the views of the park and river in the morning.

It is still in fact quicker than taking the train, even with the addition, and only adds 10 minutes to an often 8-10 minute trip. To be honest its a bit of a drag putting cycling kit on for the shorter trip!! I obviously won't be able to do the route all the time, but variety is apparently the spice so I'll certainly be trying out meandering routes to work when I can ;o)

When you just can't shift the hic-cup...

Over recent weeks I have continued to 'suffer' from my hic-cup... having finally gotten over the hip problem and then wandered into a knee problem I found myself going no where. Pressures of work, i.e. finding a new contract / job, have meant that I have been comfort eating and not training as I have been doing. It is amazing just how quickly your body takes its revenge on you when you drop good habits for bad!!

I arrived at the point of discovering that I have topped 16st for the first time since... well it doesn't really matter when... I was not happy, but not surprised. The effects of being this heavy had made themselves obvious long before I stepped on my faithful scales... apparently I have started snoring, I have lost strength and tone in my legs and torso, and I have much less energy to tackle the rigors of the working, training, DIY'ing, commuting week!

The grand plan (see my last post), was really a grand attempt at a shake up... unfortunately it just didn't stick... I didn't back it up with consistant action. I am not going to try a grand plan from here, instead I am going back to what works... getting on the move... cycling to work, training properly at the rowing club, and avoiding all the comfort eating / grazing eating.

Really have to make this stick this time... I will not go back to being a heavy, tired, sick Andy!!!

The great two month experiment...

Welcome to my great two month experiment (not in any way related to having turned 34 recently, oh no!!).... what is my grand scheme I hear no one ask?... it is a simple get fit and more importantly shed some body fat plan. Having been inspired by a magazine article (hmm, I know not the most auspicious place to begin) and partly also by the coming of lent the new plan has been hatched.

Essentially I will be eating a more substantial breakfast (mainly porridge or similar) and cutting lunch into two smaller meals eating four times a day rather than 3. Not sounding like rocket science so far is it? Well indeed thats because it isn't really, I will be reducing the carb intake in favour of protein and working a fair bit harder at the gym and with home weights. Trying to somewhat, and I hesitate to use the word,... no I really do hesitate... resculpt myself a bit. I have been putting off getting out the tape measure but that will be my main yardstick. Measuring key areas (i.e. waist, stomach, chest, etc.) and then measuring them again at the end of month one and then month two.

I will let you, my audience of mostly one (hello honey!) how it goes and what (if any ) revelations I come across. Oh, I have given up chocolate and taking the train to work for lent... an inspired duo I think you will agree.

My first experiment with chocolate flavoured protein powder as an appetite suppressing breakfast supplement was interesting... mixing half a 'dose' into my porridge was simple and almost tasty (given that I am not the biggest porridge fan thats not an indictment of the powder). On the way to work and while in work I felt stuffed full, so perhaps mission accomplished, this is only an 'n' of 1 experiment so far!! The rough idea is that the protein will make me feel 'fuller' at breakfast, that the protein will require a metabolism shift to be used as fuel helping reduce some male pattern glycogen stores, and also act as building material if I follow through my plan to get to the gym more.

See my plan??? Hmmmmmm... I know it does sound like bollocks... I am not exactly sold myself... just prepared to give an experiment a few weeks... or at least to the end of lent ;o) Hmm, perhaps I should have described my lent options as: cutting down simple carbs and giving up lazy forms of transport, hehehehe

Busy weekend

Well for a weekend it is certainly packed... started with 30mins ergo'ing, 20mins running at the club, then we went bowling (I did pretty well for the first bowl in two years, 167 & 171 - I had two turkeys, the first one with my first three balls!!). After that activity we bustled off to one of the best eateries in South Wales for a fab meal, and then dashed home in time to see England v Wales... which despite contriving to lose Wales came back to win!!

Then Yesterday saw more running (30mins this time), followed by 30mins or so off moderate weights work. The weights included some light load squats, which like the rest of the weekends workouts seemed not to aggrievate my recent groin injury (yipee). After the training we went to a local country park to walk our dog with a bunch of other rescue dogs.... by the time we got home we were absolutley battered. Watched Scotland lose to France and then had a quiet night in.

A fabulous weekend :o) And then today....

This morning I tried porridge for breakfast for the second day running, got to work early so popped into a branch of Starbucks for a coffee (I chose a vanilla latte), I had a MacDonalds for a quick lunch on the hoof, and then in the afternoon I had milkshake... and now I feel sick... my wife pointed out the calories involved in all that and I realised why!!! I feel like a small child that went to a friends birthday party, eat too much cake and drank too much fizzy pop!!! Its not nice!!!

Perhaps its some karmic revenge thing for having frequented two of the big bad chain stores in one day... I have been to niether for a very very long time. I had actually rather enjoyed the atmosphere in Bucks, sitting in a booth reading a paper before work felt very urbane. The same could not be said for my MacD's experience, since my last visit leather Bucks style sofas have appeared but the ambiance was far from urbane.

Tomorrow I will try not to make myself sick but will be trying my first ever protein supplement experience... as part of a fitness drive I am trying out a bit of diet modification (more of that tomorrow)...

Bright clear, hint of fine drizzle, beautiful February day.

Last weeks training

Training Log	Row	Stretch	Run	Ergo	Circuit	Weights	Cycle
Mon/28/1/08	.	.	.	.	.	.	.
Tue/29/1/08	.	.	.	.	.	.	.
Wed/30/1/08	.	Y	20mins	.	.	Medium	.
Thu/31/1/08	.	.	.	.	.	.	.
Fri/1/2/08	.	.	.	.	.	.	.
Sat/2/2/08	.	Y	20mins	30mins	.	.	.
Sun/3/2/08	.	Y	30mins	.	.	Medium	.

They've done it!! Business Finished!!

'Unfinished Business' finished the 2007 Atlantic Rowing Race 2007 (The Worlds Toughest Rowing Race ) on 04:31GMT January 23rd 2008 the fourth boat to cross the finish line.

They started on the 3rd December 2007 and completed in a time of 51 days, 16 hours and 31 minutes making them the new fours female record holders.

Their website includes the celebration pictures as well as a link to the Meningitis Trust (their charity reason for taking on the ocean). Their JustGiving website for donations is http://www.justgiving.com/unfinishedbusiness.

Last weeks 'log' - well almost a log!

Its hardly really a training log with this little in it, but last week was really about continuing to ease back into things. I don't have a column marked microwavable heat pack, the one I spent an awful lot of time heating, heating and re-heating. Hope to be a boat again by the end of this new week.

Training Log	Row	Stretch	Run	Ergo	Circuit	Weights	Cycle
Mon/21/1/08	.	Y	Xtrainer	.	.	light	.
Tue/22/1/08	.	.	.	.	.	.	.
Wed/23/1/08	.	.	.	.	.	.	.
Thu/24/1/08	.	.	.	.	.	.	.
Fri/25/1/08	.	.	.	.	.	.	.
Sat/26/1/08	.	Y	Xtrainer	.	.	medium	.
Sun/27/1/08	.	.	.	.	.	.	.

Cardiff PPUK 10k Love Run 2008 - my first big run after injury

Tonight should see my first run of the New Year (almost a month into it!!). I am a bit concerned about how my groin injury will hold up, so much so that it has been playing up all day (too many stress hormones thanks to the thought of the run and of course work).

It will be a short light run so it should be just fine. The interesting challenge will be the forthcoming Cardiff PPUK 10k Love Run on February 9th, for which I will have been able to complete no training. Needless to say I have absolutely no ambitions for time and will be happy to complete, even if that means walking some portion. I'd rather support the event than not, so if its walking then its walking.

The run is in aid of 'Action Duchenne', their website is http://www.actionduchenne.org/. I pinched this quote from their website to explain their mission...

"Action Duchenne (Formerly PPUK) exclusively funds research for a cure and promotes campaigns for better medical care for Duchenne and Becker Muscular Dystrophy. Duchenne is so severe that young men are totally paralysed by late teens and die young from respiratory or heart failure. Your donations and support will help us end this tragic waste of young lives."

1,000,000m challenge

A rowing club member is having a crack at quite the feat of indoor rowing endeavour, all in the name of charity - namely the Ataxia UK charity.

The message from Niall inviting support read...

Hi All,

As some will know, I recently started a challenge to row a million metres (on an ergo) in 100 days or less. I did a similar challenge a couple of years ago and managed to complete the million metres in 114 days (averaging 8.7Km per day) so decided this year I would up the ante and complete it in an average of 10K or more per day. I started the challenge on January 11th and so far have completed 188,000m

(averaging 13.7Km per day). This has been as a result of a mix of 10K, 12K and 3x6K (90secs rest) sessions. Blisters on my hands and heels are my main concern and if I have to put any more strapping on I'm going to start looking like an Egyptian mummy!!

I am doing the challenge for the Ataxia UK charity as one of my rowing friends has the Friedreich's Ataxia condition and has been wheelchair-bound since her teens. Despite her condition she lives a full life competing nationally and internationally at Indoor Rowing events and also enjoys horse riding. If you would like to sponsor me

then please go to my JustGiving page:

http://www.justgiving.com/millionmetrerowing

If you'd like to know more about the challenge, I have set up a website to provide:

- details of the challenge

- how far is 1,000,000m in tangible terms?

- progress chart

- diary of ergo sessions

- useful web links

Here's the link:

http://mmr2008.niallwilliams.co.uk/

If I haven't bored you silly and you've got this far in my note,

then thank you for your time and I look forward to your support.

Many thanks,

Niall

I really wish him all the best with his efforts, the blisters sound pretty nasty.

Weekend wasted...

I fell foul of my own ambition this weekend, I really wanted to do far more than I have... there just aren't enough hours in a weekend. Popping into work twice didn't exactly help, but a lack of energy wouldn't let me by as busy as I wanted to be. At least I managed to train injury free again on the Saturday and caught up with my pair partner (happily he's keen on pursuing the season in the pair or double, yippee!!).

The really sad bit was that the scales showed no new news... still 15st 10lbs!!! As my wife pointed out, as heavy as I was when I met her... I have been as much as a stone lighter during our relationship when I was running and rowing, I hope this summer will see a return of the exercise double act, the two R's if you like ;o)

Post number 260

Ah, so this is post number 260, that magical number that everyone trumpets and heralds as an awesome landmark.... oh, hang on, no 260 isn't really one of those numbers... ah, just shot my lyrical bolt somewhat there, hahaha

I often wonder why people read other peoples blogs, why are often filled with the type of random guff I demonstrate above (although it is my 260th entry, honest). Yesterday I found some blog entries through a search engine relating to my work, there was quite an argument going on between two long term bloggers, each on opposite sides of a workplace divide. Then I realised when it is that most people read someones blog... when they've said / posted something that inspires debate and gets tagged by a search engine or three. In that regard my blog is not a hotbed of controversy (tempting though spouting mildly insulting guff might be).

It is really that this blog of mine is a brilliant record of some goings on in my world over an ever increasing time frame. Like my weight chart (that despite large gaps covers 6-7 years of my life), the blog gives me a chance to review bits of my life over time. I was never a diary keeper, but this is really one; so now I am a diarist of a kind.

I was hearing a friend telling a story of a guy that had kept records of all of his spending in detail over many years (keeping and cataloging till receipts, etc.), and despite the fact my friend was telling the story to poke fun at the guy I found myself envious of that kind of record... how many memories would a life's shopping list hold? Those fun things you bought on a whim long forgotten, but listed in this case a financial diary - brilliant!

I often wish I remember more of the specifics of my varied childhood, okay not that a financial spreadsheet would help me remember the names of the mates I ran around the playground with.... what I am getting at is that records of the seemingly abstract can truly trigger fond memories. When I read back through 260 posts I get a great feeling from recognising my motivations, thoughts and feelings from particular sporting, training, or random events... it doesn't matter that anyone else ever reads them - a blog is very much like a diary you often don't brag about keeping one, and when someone finds it you get a little neurotic, but then remember that it all makes much more sense to you than it ever will to the random finder / browser... wonderful :o)

Clear, calm, cloudless and cold - awesome sunset. (I miss you Grandad).

Follow the boucing dot...

Just updated my Weight loss trend line link for the first time in quite some time. Sadly it shows my recent increase in weight, it is still within the range of other such 'wobbles' over recent years. Stuff New Years resolutions, its time for me to think harder about keeping fitter. Sadly I notice when I am heavier, it rapidly translates into a sluggish lack of energy.... I suppose they go hand in hand really.

Now that I am getting over the injury that slowed me up during Christmas I hope that the bounce back will be a swift one.

If you follow the link you can enjoy following the bouncing dots that are my weight loss trend line since 2001.... frankly I am very impressed that I have managed to maintain such a document over such a long time period. Hopefully sometime soon the weight will find a plateau with such longevity.

Counting the cost

The recent weeks have seen a major dip in my fitness and a bulge in my weight. The full extent of which has left me at 15st 10lbs... my heaviest for some considerable time. I am deeply unhappy about it but there has been a combination of circumstances, not least of which has been the groin injury. The long road back to fitness has started, two one hour sessions on the elliptical trainer with masses of stretches thrown in to keep my groin loose. Its gone well, but I am tired now, suggesting my fitness is worse than I thought. Happily my groin has come through the weekends working out very well. I am I hope firmly back on the move :o)

Found using a google search, image can be removed if necessary

Above a pic of my new best friend the cross trainer, I may well be spending a lot of time with a beast that looks a lot like this specimen!!

Magic physio

Crikey oh Riley!! Or some such exclamation, I have experienced magic physio. Yesterday I was put through the fourth session of physio in two weeks in my quest to get my groin injury sorted out. The physio put the various gadgets on my leg to improve blood flow to the area and so on, then came the magic bit - ultrasound. I left the place near enough jigging. It of course it didn't last and it got stiffer again through the rest of the day. However, it encourage me to know that with the right treatment and eventually with time I will once again be pain free, yippee!

It will still be several weeks before I attack a run or rowing session properly, but I am happy to report movement in the right direction.

Oh, come on!!

I am really stuck on the sidelines watching all the New Years runners and exercisers glow and perspire... my groin injury has put me out for a few weeks. I am seeing the physio still, and luckily for me it seems to be responding to numerous stretching and heat pack applications. I had a session in the gym on the weekend that did it the power of good... sadly, as soon as I let up with the stretching and heating yesterday because of a course I had to attend it got a bit worse again. It is going to be a long slow road back to fitness. I just have my fingers crossed that I don't have to go down the road of medical specialists and surgeons knives.

The whole thing is simply frustrating, but at least for anow my rowing buddy is keeping the faith (not to quote Bon Jovi there perhaps I have to point out). I only hope that I can find my way back to full strength work on the water in whatever boat.

Groin strain - f***ing pain

I am having to face the New Year and new training with the pain of a serious groin / abdominal muscle tear.

Wikipedia describes it in an article titled "Osteitis pubis"

Symptoms

The symptoms of osteitis pubis can include loss of flexibility in the groin region, a dull aching pain in the groin, or in more severe cases a sharp stabbing pain when running, kicking, changing directions, or even during routine activities such as standing up or getting out of a car.

I am finding it very uncomfortable and am very worried about my ability to train over the coming few weeks. It seems to have at least part of its root in turning over my ankle whilst road running in the dark a few weeks back. Since then I have really not trained properly and I can feel the difference, its really quite depressing!!

Christmas / New Year gap blues

It's the odd bit between Christmas and New Year and its raining, my wife has a stomach bug, and I feel rotten. We got the blues. I would like to report loads of exercise but that never happens in any Christmas period so this one is no different. Got some fantastic presents for Christmas, I was very taken aback by some of them, and felt terrible that I didn't reciprocate with good enough gifts!! Bit of a mad time with lots of travelling to see all the relatives... all the driving did mean a bit less excess than normal - not so much aimless munching during evenings watching crimbo telly.

Worst of all I have not been sleeping because of worries about my career in the New Year... a change is coming and I don't know which way to go. I really do not know what to do for the best and what path is the right one. I have had nightmares the last few nights about a former employer and while I don't know what they mean specifically it seems to be my subconscious saying a change is the most likely outcome (but the dreams give no clue as to what those changes will be).

Crazy crush - sad incident while commuting

I am perplexed by what us humans do to each other... I had to watch a poor unfortunate future mother get off a train suffering what can only be summed up as panic attack.

The train that arrived in the station this evening was clearly packed as it pulled in so I stepped back knowing not even to try, and that another would be along soon. The rest of the assembled public on the platform surged desperately at the packed train and tried to push themselves on board. As the shuffling continued some passengers fought to get off in the face of those fighting to get on. Out of the side of this melee appeared a small'ish woman sobbing and looking distressed, she stood to one side on the platform starring at the train she'd just disembarked. As the moments went by and the massively overcrowded train pulled away the woman, now in floods of tears, passed by to sit down in the platform shelter. As she sat down I realised she was quite pregnant and holding her bump as she cried. Obviously those on the train had paid no heed to her condition and carried on pushing the woman into a space that she felt so uncomfortable in that she just had to get out.

I was shocked and baffled. Luckily as she recomposed herself she pulled out her mobile and called for some friend / relative to come and get her. Unbelievable that at this time (or any time) of the year no one would care enough to give the poor woman space!! I don't know how to round this post off other than to quietly hope I never have to see anything like that happen again.

Back in the right cycles

After last weeks wake up call regarding my increased mass (unfortunately not muscle mass), I have renewed a couple of blog pledges and had a look at my current habits. The result has been a drop of 2.5 lbs since last week. A good move in the right direction again, although the 'peak' in weight (lets call it that at least) may have been in part due to over-eating the day before, being over-hydrated, etc. I can not get away from the fact though that I was sliding in the wrong direction.

Cycles happen in life all of the time, every second, minute and hour of every day. It really is a case of how in tune with them you are. There are so many cycles in life that it is very easy to lose sight of the ones you might feel are most important. I have, of late, been caught up in the work cycle of contract renewal (and perhaps even job change) and so have not paid enough attention to health cycles. Both exercise and food habit cycles suffered under the pressures of others. I am only relieved that I spotted the shifting cycles and set about putting them right (or at least what I feel is right for me).

Everyone has pressures upon how they spend their time, what I had forgotten this last few weeks is how many of those perceived time pressures are in fact self-made. Much of my own stress was on reflection truly self-made and impacting on my health through poorer diet and lower exercise. It took some straight forward questions of myself to work out what had slipped and why, and knowing the answers made the fixes all the more straight-forward.

I always have to remind myself that negative cycles are entirely natural and not something that I willingly place myself into, but are cycles that can be altered as soon as they are noticed. Life is life and life is fun, all the more so for the challenges of its balancing acts. All you need to re-balance at any point is to give yourself that moment to notice. There is hoping that the next time I spot the negative pattern sooner... and that is the joy of experience of life... I probably will.

This mornings scales read 15st 7.5lbs, the weather outside is foul, but the weather inside is improving.

This weeks rain & storm hampered activity chart

Training Log	Row	Stretch	Run	Ergo	Circuit	Weights	Cycle
Mon/3/12/07	.	yes	8k	.	.	.	.
Tue/4/12/07	.	.	2x20min	2x2k	.	.	.
Wed/5/12/07	.	.	.	.	.	.	.
Thu/6/12/07	.	.	.	.	.	.	.
Fri/7/12/07	.	.	.	.	.	.	.
Sat/8/12/07	.	.	.	.	.	.	.
Sun/9/12/07	.	.	.	.	.	.	.

From Thursday onwards the weather really did play a big part in the activity drop off.

There are a great many horror stories in the news at the moment about the effects of the winter storm, for example : http://news.bbc.co.uk/1/hi/wales/7135014.stm

Crazy little thing called "weather"

I don't claim to know whats going on, whether the weather is indeed changing for the worst (i.e. global warming, green house effect, El nino, carbon release syndrome, or whatever its called). But the winter storms have arrived this week and put paid to all things rowing at least on the river. The river we row on is a fast reacting one. The catchment area is steep sided (Welsh valleys), and so the levels go up and down at times like a yo-yo.

Worse than our own river not being 'rowable' (we kind of use that as a word at the rowing club?!?!), a neighbouring clubs river is also badly affected by the storms so no race tomorrow. Monmouth Rowing Club had planned their Winter Head tomorrow... I can't help but feel deep empathy for their situation as they seem to lose more than their fair share of events to bad weather.

Land training (i.e. indoor training) would have seemed the likely way ahead, but my training buddy was busy and moreover I was very stressed by all things work in the latter half of this week!! Still I am trying to take my own advice with respect to the food / activity balance that I went on at length about in my previous post. Only time will tell, Christmas will be a stern test of that particular resolve.

Seeing as I spend a fair bit of time at the PC at the moment I did use it for some good yesterday... I sent sponsor money to the two challenges that have caught my interest of late [Charity Fundraisers]. Not the same as getting out there and making a difference I know, but it put a smile on my face to support their immense efforts :o)

Following your own advice

Sounds like stating the flaming obvious and I know I am... have gone to a saver supermarket, bought a new MP3 player for pennies and started filling it with music. "Ah ha", you think having noticed my blog entry two days ago, "he's motivating himself - following his own advice, simpleton!". Okay, to a point you'd be right, but no the advice I am renewing my pledge to follow is that of my own blog and getting 'on the move'....

Look a bit further down my blog roll to Sunday just gone (the 2nd December entry)... get the idea now? Hmm, yes I am heavier and lets be honest unfitter than I have been in some time, nigh on two years by rough reckoning. Want the reasons? No, thought not. Want the response? Well I am gonna tell you anyway.

The response has been in part the motivation MP3 true, but other than that, and more importantly I have been re-addressing of the one of the simplest sets of equations in life:-

Food + drink = Calories

Living + Exercise = Activity = Calories burnt

Calories + low activity = low Fitness + excess Weight

Calories + Activity = Fitness + 'normal' Weight

Calories + high Activity = high Fitness + functional Weight

Put simpler still (partly in case some smart-ass starts picking at my crude maths)... I've been eating too much food for the activity I undertake, therefore have gained weight.

The answer happily does not lay at the door of some hair brained wacko quack selling a book / CD / symposium, it lays squarely at the door marked "sensible healthy food in appropriate amounts". So that is indeed the door I have opened, I am trying to avoid the spare chocolate bar, the handy sports drink when I am sat in the office doing no exercise, the extra portion I couldn't say "no" to, the pack of sweets next to the shop checkout desk.

Whilst no I will not lose my extra weight in a period of strange starvation, I will whittle it away gradually, with purpose of activity and good habit. What else to say but watch my space ;o)

Atlantic Rowing Race 2007 is underway

After having my interest renewed by a recent e-mail from a colleague I looked up the events homepage...

Atlantic Rowing Race 2007 – The Worlds Toughest Rowing Race

http://www.atlanticrowingrace2007.co.uk/index.php

They started yesterday (3rd December), ahead of them lays an immense challenge crossing an ocean using their knowledge of the tidal flows and pairs of oars.

I'll be following 'Unfinished Business' (see earlier post) they are raising money for the Meningitis Trust (their event blog and fundraising link is at http://rowformeningitis.com/ ). [this link since expired]

Build a motivation CD and you will run...

"Build a motivation CD and you will run..." - no, I don't mean sit in a sound studio and record your deepest thoughts on how to attain a wonderful life and success in your sphere of work (though if the mood takes you to do so go ahead,... it is after all a lucrative market!).

What I mean is get some of your favourite music (the kind that makes you move about like a nutter whilst in your armchair) and get it onto some device you can use whilst running or working out.

Several reasons to "Build a motivation CD"...

1) You will feel inspired by the rhythm and tempo to work hard.

2) It will distract you from what you may otherwise feel is a "dull" workout (the same stretch of park land running track can even with changing seasons be a bit monotonous if you run it a lot).

3) It's a fun exercise in itself to work out what in your music collection inspires you to greater efforts... you might find the theme from the "Rocky" movies is surpassed by that stirring classical movement that gets you waving your arms conductor style!!

4) You can re-burn, reshuffle, rejuvenate, restart the tracks whenever they too begin to feel a bit samey.

How to "Build a motivation CD"...

Well know this bit is as simple or as complicated as your circumstance dictates. There are more routes than might otherwise appear obvious. I am not gonna tell you how do this in detail, there is always a tech geek in anyone's sphere of friends / colleagues....

1) an MP3 player - there are a great many of differing price - the lower end of the scale get cheaper all the time (and given you are likely to put it through wear and tear a cheap replacement to make if need be). They very often link to a computer via USB leads meaning the interface is 'plug and play' and simply requires 'dragging and dropping' tracks onto the device.

2) a cassette walkman - okay, old school, but far less likely to skip than CD players. Have the benefit of being simple to operate for those not of the "facebook", "myspace", "youTube" generation. Again now relatively cheap, so can be replaced if dropped during a hard session without hurting the pocket too much. Editing might be fun if your HiFi is so new it no longer has a double tape deck, but if it is new you could no doubt transfer 'new' format digital media onto the analog tape pretty simply.

3) a CD Walkman - making a CD (CD burning) can be a bit of a pain depending on how computer literate you are and what software you have access to. Though once mastered it does mean that you can share your inspiration with fellow gym goers (ahem, albeit bending rules on sharing music slightly, kinda counts as a public broadcast but hey very few 'artistes' would begrudge you your motivation I'm sure?!?!)... what gym doesn't have a CD player in the corner? Does mean that others may hear that classical stirring track you like and wonder just when the theme from "Rocky" will come on.

4) Mobile phone - aside from being handy if you are running by yourself in 'that' part of town many now have music / radio capacity. Great option if you like to keep up with current affairs but don't catch the news at home, for example. The phones that can will come with all the bumph to guide you with the "how to", some might need you to buy a headset or other add-on, but its well worth considering the next time you upgrade (check you contract has insurance, if you are on one, handy with the afore mentioned drop risk). Many will have software which will give you more or less the 'drag and drop' track options.

5) iPod or other similar - kinda should be under the "MP3" type category, but as a lot are "MP4" I can split hairs. Basically the bits of kit that belong at the fancier end of the personal music spectrum... they usually bristle with handy features and bigger storage capacities. Some even come with jogging add-on's which will alter the beat of the song to fit the rhythm of your foot steps. Whizz bang, and great if you like running and working out all the time and get the benefit of the gadgets... can be a bit of a target of thieves and you will be all the more gutted to drop it losing your entire CD collection that you spent weeks burning onto it!!

The simplest motivational track available...

The cheapest and simplest alternative to all of these is of course to drag a friend / colleague along with you so that you can chat / share the pain / plan your next sporting conquest or whatever as you run and workout. By far the most rewarding in as far as you have a witness to your goals, improvements, and a motivator (i.e. someone to race in a sprint burst, hehe).

Motivation comes from within for sure, but don't hesitate to give yourself variety in your endeavours be that a new motivation CD, a new challenge, a new sport, a new route around the park.... Have fun :o)

Another weeks activities...

Well I will be trying to get back on the bike this week, last week (below) shows another week where I failed to keep that going. Work has been the main reason, though I can't deny that the cold and erratic weather does not have more than a little to do with it also.

Training Log	Row	Stretch	Run	Ergo	Circuit	Weights	Cycle
Mon/26/11/07	.	.	.	.	.	.	.
Tue/27/11/07	.	.	yes	yes	.	.	.
Wed/28/11/07	.	.	.	.	.	.	.
Thu/29/11/07	.	yes	.	yes	.	.	.
Fri/30/11/07	.	.	.	.	.	.	.
Sat/1/12/07	yes	.	.	.	.	.	.
Sun/2/12/07	.	.	.	.	.	.	.

Bad news... travels slower!?!?!

Bum, I discovered (if that really is the right word for getting on the scales) that I am heavier than I have been in quite a long time!!! A#s#, indeed according to my scales I am currently 15st 10lbs.... nooooooo!!!

Can hardly really keep up the pretense of surprise given that I have been enjoying my food all too much lately in any form at any time... the faster the form the better lately. I am not happy and will be cutting out the extra snacking and being sensible to put myself back on track..... especially as the Crimbo food fest is looming..... argh!!!

Charity fundraisers

This week I have had news of two charity efforts that involve huge personal strength of differing kinds. One in the South pole and the other in the North Atlantic.....

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Polar Trek

One of the recent post-grads from where I work, Cameron Hudson, is about to embark on a 700mile trek across Antarctica to raise funds for Guide Dogs for the Blind and the International Glaucoma Association.

This is a huge physical and mental challenge and Cameron hopes to raise at least £250,000 for these worthy causes. For more information and to find out how to make a donation (which is via the justgiving website), please visit http://www.visionsouthpole.org/  [link since expired]

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2007 Atlantic Rowing Race

Colleagues from the Cardiff rowing community are taking on the 2007 Atlantic Rowing Race.

Rower Jo Davies trained at LRC as part of the Cardiff University Rowing Squad. After failing to complete the Atlantic Rowing Race in 2005 due to injury, Jo is attempting the crossing again this year with three other women, all of whom were forced to retire from the 2005 race for different reasons.

Their crew - 'Unfinished Business' - will leave the Canary Islands on 3 December and race to Antigua in the 2007 Atlantic Rowing Race, raising money for the Meningitis Trust in the process. Support the girls and follow their progress here: http://rowformeningitis.com/  [link since expired]

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I find the kind of efforts people like these go to quite incredible, to put lives on hold and on the line in the name of charitable fundraising is something I am very much in awe of. I will be supporting these and other efforts, seems the least I can do for the moment.

Ahem, what happens when work gets in the way...

The last couple of weeks I have been attending a Welsh language course in the mornings which have had a couple of knock on effects... firstly I am pretty tired from getting up early, secondly work has had to try and be compressed into a little less time (not really managed that yet). The other thing that has impacted on my training I have been taking the train into work to get to the course in time and in a fresh frame of mind... this is probably me finding an easy way out of cycling on cold mornings... although it isn't nice turning up in class hot and sweaty from the cycle to work.

The answer is to arrive at work in time to cool down from the ride, therefore get up earlier, argh - I like to sleep as much as I can... I am very definitely an individual who needs the 8 hour mark of good sleep!!

This week has been a bit better than last week, in as far as I have done some quality training, albeit not great quantity then certainly in a better fashion than I have been doing. I did some ergo work that I intended to strengthen up some of my slide work, and from what little I did it seems to be a move in right direction ;o)

Last weeks training table - ahem not much in it!!

Training Log	Row	Stretch	Run	Ergo	Circuit	Weights	Cycle
Mon/19/11/07	.	.	.	.	.	.	.
Tue/20/11/07	.	.	.	yes	.	.	.
Wed/21/11/07	.	.	.	.	.	.	.
Thu/22/11/07	yes	.	.	.	.	.	.
Fri/23/11/07	.	.	.	.	.	.	.
Sat/24/11/07	.	.	.	.	.	.	.
Sun/25/11/07	yes	.	.	.	.	.	.