Two Months Later (Almost) – Running Update

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So, it has been almost two months since I wrote anything here.  You may be forgiven for thinking I have given up on this diet and exercise lark and gone back to couch potato.

Oh, dear readers (both of you!), you couldn’t be more wrong.  Strength, to strength, to strength!  Where to start?  At the interesting bit of course!

I now weigh (as of this morning) a slender 12 stone 10lb – 178lb or 80.73kg.  Let’s just step back a mo.  I started at 17 stone 13lb (251lb or 114kg).  That’s 5 stone 3lb (73lb or 33.11kg) gone.  Let me shout that again:

FIVE STONE THREE POUNDS LOST!

As you can imagine, I am rather happy with that!  Proof:

A Tale Of Two Bodies

A Tale of Two Bodies…

On the left was me in 2015.  Yes, I was pulling a face for effect (I think I was geocaching and broadcasting on Periscope at the time.

On the right was me just after 30 minutes on the dreadmill while on holiday in Scotland.

Speaking of Scotland,  the C25K training didn’t stop just because I was away.  I was determined to continue the training and while two runs were in the gym I really wanted to run outside.  Week 9 Day 1 of the programme saw me running outside, beside the River Tay at North Inch in the middle of the city.

River Tay

Not the most flattering photo, but, I had just run 6km!

I finished the C25K program the next week with three objectives:

  1. Travel 5K (using interval run/walk technique)
  2. Run 5K without walking.
  3. Run 5K in less than 30 minutes.

Let’s jump forward a little to last Saturday (29 July 2017) when I achieved the third (also confirming 1 and 2 were complete) in 28 minutes 28 seconds:

My Second Parkrun

My Second Parkrun

So, what’s next?  Bridge to 10K?  Nope, my run last night proved that I can do that…

12KM!

I was stupid. I shouldn’t have run this far!

Yes, you read that correctly.  12 kilometres or 7.4 miles.  If It Ain’t On Strava It Didn’t Happen!

So, next up is a half marathon.  Yes, 13.1 miles.  that’s almost twice what I ran yesterday and to be honest I am slightly bricking my load (and that’s nothing to do with weightless!) about this.  I will be using Hal Higdon’s Novice 1 Half Marathon Training which starts on 28 August with a rest day.  Good huh!  Between now and then it’s building on the mileage and enjoying the running.

By the way, if you are local to me and want to come laugh at me on the day, it’s Gosport Half Marathon on 19 November.

You can follow me on Strava too – would be great to have you along for the run.

Wish me luck!

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I Am Smee – I Lost My Marbles

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If you had said to me one year ago that I would be losing weight, starting running and having to spend hundreds on new clothes I would have laughed you out the door.

And yet, as I approach one year on my weight loss program I have lost 4 stone 10 pounds (66lb or 30kg), I have had to purchase a whole new wardrobe (and will have to do so again if I lose too much more weight) and, part way through the Couch to 5K (link to NHS Choices C25K) running program, I can (interval) run 5k in around 35 minutes.

Saucony Guide 10I have purchased “proper” running shoes – Saucony Guide 10, more running tops than I know what to do with and this morning I ran an extra run.  Yes, I broke the program and instead of having a rest day today, I completed Week 5 Day 3 (referred to as “hell day” amongst those on the program) for the third time.  Week 5 Day 3 (W5D3) is the first real milestone for any C25K runner.  Now you understand why I say I lost my marbles!

The thing about rest day though is that it’s all a mental block.  When you start the program (W1D1) you’re running for just sixty seconds.  You then get to walk for sixty seconds and then run for sixty seconds again.  That is hard enough for most people at the beginning.  They will finish their run, boast about it on Facebook or Reddit (R/C25K is a fantastic sub by the way) and then start looking at what’s coming.  Okay, week two is ninety seconds run, two minutes walk.  Week three, week four are similar, and day one and two of week 5 are not too bad.  You feel like you might just about manage it, then you notice day 3:

c25k Week 5

What the actual ***???  There’s no way that I will manage that!

This is where it becomes all mental.  You have spent five weeks training for this moment.  Physically you ARE ready.  Mentally though, twenty minutes might as well be an hour.  Or four.

Now, here’s the thing.  I was supposed to run W5D2 last Wednesday.  I was a little distracted as I was heading out the door, pressed the start button on the NHS C25K app (Link to NHS iOS app) and out I went.  It was only when Jo Whiley said “you’ve been running for five minutes, keep going” that I realised that I was running the bastard D3.  I could do nothing about it without screwing with the app, losing tracking and starting again, so, I kept going.  I ignored the tracking, took the encouragement from the app and listened to some awesome tunes as distraction. And I did it!

Completely by accident I had completed hell day.

Kaptain Karrimor

To get me back on track I needed to do it again on Friday.  So I did. (link to the Strava tracking)  In new running shoes.  And I set a new PR for half mile, 1km and mile.  When compared to people that have been running a while the times were crap, but, this is me.  Ex 18 stone sedentary smoker ran a mile in 9 minutes 16 seconds.

Then I ran it again on Sunday morning.  Yes, that’s three times I have completed the so called hell day.  It’s all mental.  Get over it, get your runners on, stick some music in your ears and go do it!

 

Me? A Runner? NEVER! Well, maybe a bit…

I always swore that I would never run for pleasure.  Always.  I couldn’t see the point of artificially raising my heart rate for no good reason.  I used to snigger at the people plodding down the road, moving slower than I walk and call it “running”.  To those people I wholeheartedly apologise.  Why?  Because I get it.  I really do.

So, what changed?  How the hell did I (a person very attached to the sofa) suddenly realise that running is the best feeling ever?

Last summer  I was chatting with a very good friend and we got onto the subject of his recent participation in a parkrun.  Like a fool I mentioned that doing one might be nice but I would never manage 5K running.  Then he said the words:

Google for Couch to 5K

There it was.  Like I do with everything, I thought about it for a couple of weeks, ordered some running shorts and a top from Amazon and tried it.  I got no further than halfway through the first exercise before I ran out of breath.  I felt HORRIBLE.  I went to the doctor and she diagnosed asthma.  Ok, no running for me then.

Wrong.  It had been in the depths of my mind that I wasn’t going to let it beat me.  Asthma or the C25K programme.  I wanted another attempt.  That attempt happened Monday 8 May 2017:

There it is.  Week 1 Run 1 in the bag.

Run for 60 seconds, walk for 90 seconds.  Repeat seven times.

All in the company of the most excellent Jo Whiley guiding me along.

I ran on grass, I walked on grass, lapped my wife who was walking the dog, and I actually completed the session.

I felt fantastic!

Two more like that and week one was done.  A rest day between runs means that it’s easy to run Mon/Wed/Fri and have Saturday and Sunday off.  Runs two and three were in the rain and on wet grass.  I vowed not to run on wet grass again if I can help it, my feet were soaked.  Running shoes aren’t known for their waterproofing.  Especially the cheap ones!

I bought a cheap pair of Adidas running shoes and they are for running only, I will not use them for leisure wear.  They are doing the job so far but if this becomes a long term obsession (which I think it will) then I will need to get to a running shop, get my gait analysed and purchase some better fitting shoes.

Week two came around quickly enough and even extending to 90 seconds run, two minutes walk I was still smiling (unforced!) at the end of the session.  I ran a road route rather than round the park this week and although it’s harder on the joints, it’s less boring that running round the park, there’s more to look at.

Distance and speed aren’t great at the moment, but that’s not important.  It’s time that’s important right now and I am doing it.  And really, really enjoying it!

The final run of week two is today and I have made the decision to head for the beach and run down the prom.  As I write this the wind is picking up and we have had a few spots of rain.  Nothing tragic though and I am actually enjoying running in the wet.  That may well change though!

Wish me luck, if you don’t hear from me again then you know it didn’t go well and my running shoes are now fishing weights…

No Exercise = Grumpy

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I realise that I haven’t updated this for a couple of months, so a quick update:

fantastic

No, really, I do.  (As per the sidebar) I have now lost more than 4 stone (60lb) in total, making me the lightest (on purpose) that I think I have been in my adult life.  I am still carrying some belly fat which is annoying me.  Yes, I know, I will only get rid of that through exercise, and that is exactly what I have been doing.

Last year (right at the beginning of the weight loss routine, I found “Fitstar”, an iPhone app that gives structured workouts to assist with general fitness or allows you to concentrate on specific areas.  Many of the routines are subscription only (which is fine!) but there’s some short (10 – 15 minute) routines too.  I installed the app and then promptly forgot about it until a couple of weeks ago.

Yesterday (Tuesday 02 May 2017) was a rush to get to work, I nearly dropped the bike and had a basically shitty day.  It was a no exercise day.  I only (being a cheapskate) get three workouts per week on Fitstar so I am spreading them out to every other day.

This morning was such a contrast!  The dog that is staying with us kicked me out of bed at 0530 so I got up, dressed in appropriate clothes* and completed a 15 minute workout – with the curtains closed, it’s not a pretty sight to be seen, belly fat flopping everywhere – before showering and heading out to work.  I feel so much better this morning than yesterday, I fear that my body is starting to crave exercise (physical or mental craving I am not sure) and the days it doesn’t get the workout it moans at me…

I have almost got the asthma under control – reliant upon the inhaler still – and the last few nights I have woken at about midnight, sweating and coughing.  I have no idea what that’s all about, but getting up, using the inhaler and cooling down for a few minutes and I am able to go back to sleep.

  • My status on Facebook after Monday’s workout.  I will NEVER do that again!

LPTFitstar

Busy Busy Busy

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As I suspect for everuone that makes/crafts, the run up to Christmas is the busiest time of the year.  Generally I will spend just a couple of hours a week at the lathe during Monday to Friday and then depending on want I will spend a Saturday or Sunday in the workshop.

Since the beginning of December I have been in the workshop most evenings, whether it’s for pens or bowls for commissions, pens for stock or the rare occasion when I get to make/try something new.

All orders for Christmas now complete, I have one pen left to make for a family gift.  I have been playing with making snowmen and other Christmas related turnings.  Well, I say “men”, I have made two snow people this year.  I started with with the standard snowman with a top hat and he lonely.  I named him Horace and made him a wife during the same week.  She is called Mrs Wimp.  I haven’t taken photos of them yet, I will when I have some light and time.

I also got some time to play with the Joyner Off Centre jig that I received a while ago from the Ruth Niles website.

pendant

It took me a couple of hours of playing to get the pendant you see above, and it proved to me that I need to be even more accurate with the placement of and the depth of the cut. For a first attempt though, I am happy with this.

Final play for the moment is the hanging bauble below.

bauble

The top and bottom are dyed beech, I have no idea what the wood is in the middle.  I actually made two top and bottom finials, the first ones were too chunky (bottom) or too small (top) and just didn’t look right.

During Christmas week I am aiming to complete a project “challenge” that Martin over at The Black Dog Workshop set for the workshop members yesterday.  I won’t give it away, but it’s not a christmas ornament!

I’m Forever Blowing Baubles

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On Wednesday the 30th we (myself, my wife and our friend) made a two hour journey to The Glass Hub near Stowbridge in Wiltshire.  We were booked in for a short glass blowing course to make baubles at the studio.

Arriving excited we were quickly offered a brew and we watched while the previous attendees finished up their baubles.  Fairly soon after it was our turn and I was barely able to contain myself.

Re-heating the glassI have seen glass blowing on a number of occasions, I think the first time was in Gozo in 1994, and then in various places, mostly touristy, when visiting.  It’s one of those fascinating crafts that takes skill, patience and speed.  But not as much speed as I expected!

The pace of actually making the bauble was such that the instructor was able to chat and explain what we were doing at each stage and what would happen next.

Choosing colours was the first issue for me, so many to choose from.  I eventually went for a blue base with white flecks and silver sparkles.

These were rolled onto the bauble in three stages, twice into the blue and then white and then silver, re-heating the bauble between each roll.  Then onto the rolling and actual blowing, which took much less effort than I expected, a controlled blow with the instructor controlling shape and the movement with her hands and a pair of tongs.

img_2657The whole process took about 20 minutes and at the end the bauble disappeared into a cooling kiln for a controlled cooling for 18 hours.  Due to the cooling time we were obviously unable to bring the baubles home with us but they should arrive via the postal service on, hopefully, Monday.

We made five baubles in all (Pam made three!) in our short two hours that we were there.  The only downer for the whole day was an accident on the A36 in Salisbury which made the drive home over three hours.

If you have ever fancied glass blowing then these guys and girls are awesome and I would highly recommend a visit! We all left saying that we will definitely be back for a longer course when the weather is better and we can camp over.

According to the website they do glass slumping and glass fusion too.  I am really trying not to look on the internet at the price of furnaces and cooling kilns…

Not A Diet – Update

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It has now been more than five months since my “revelation” about my weight and my decision to do something about it.  Back in June I mentioned that I was 17 stone 13 pounds when I started.  I am happy to report that as of now I am 15 stone 3 pounds.  That’s 213 pounds or 96.6 kilos.

I still have some way to go, I have modified my target from 14 stone (196lb) to about 12.5 stone (175lb) which will still take me some time, but I am up for it.

The change of diet has worked quite well.  I have settled into a porridge pot for breakfast, the apple & blueberry and strawberry, raspberry & cranberry having settled in as the preference from the sweet cinnamon when I started.  Lunch normally consists of a mug shot (sweet ‘n sour or sweet ‘n’ smoky BBQ noodles for preference) with two or three dark rye Ryvita and Belvita biscuits.

Dinner is often a healthy home made affair which my lovely wife cooks from recipes she is finding all over the web, but primarily at allrecipes.

Calorie count most days struggles to meet 1,200 units but this is easily supplemented by a bit (50 grams ish) of the beautiful New Forest Rum and Raisin ice cream.

I paid a visit to the doctor a couple of weeks ago for spirometry and the practice nurse confirmed that I do have mild asthma, aggravated by exercise.  This would explain why I couldn’t breathe when starting the Couch to 5K a few months ago.  I have an appointment with the Asthma nurse in January so, with a bit of luck I should be able to deal with any issues when running and can start that again, along with some sessions at the gym.

Wish me luck!

Mum’s Rice Cooker Jambalaya

Serves 4 – 6 people

4 tablespoons plain oil

225g smoked sausage, sliced

750g chicken pieces

1 cup finely chopped onion

3 sticks finely chopped celery

1 chopped red pepper

1 chopped green pepper

3 cloves finely chopped garlic

1 tsp dried oregano

1 tsp dried thyme

1 tsp cayenne pepper

1 tsp ground white pepper

1 tsp ground black pepper

1 tin chopped tomatoes

250g raw prawns

480ml chicken stock

360g basmati rice

5 spring onions

Pen Maker

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If you have visited the homepage of this site then you may have noticed some strange photos appearing in my feed from Instagram.  These are the pens that I make as a hobby.

I make quite a variety of pens in both wood and acrylic, fountain, roller, and pencils.   Here’s a few examples of my pens:

You can click any image for a larger version.

If you’re interested in any of these pens then please visit me over at my dedicated website Turning French.  I am still working to get the site up and running fully but there will be type information and pricing as soon as I can do it.  You can also contact me through that site.

tf

Risking The Morning Commute

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So, for the first time (this year), this morning I actually needed to make use of the headlight on my motorbike coming to work.  ‘Big deal’ you might think.  ‘Whoop-de-do’.  I would agree with you, but for a couple of minor points:

  • I started “early” this morning, had to be at work for 0700.  I won’t normally ride the bike on an “early” shift.  This may be a habit formed from the extremely loud pipes when I had my Harley.  Starting the bike at 0630 is quite loud and I worry that the neighbours are going to complain.  The Teapot (above) isn’t as loud as the Harley but it isn’t quiet either!
  • I wasn’t really awake and it was still dark.

Thankfully the commute is about 8 minutes on a bad day.  No incidents to report on the whole three mile journey.

The sun came out this morning and I decided that I could take the “long” (about 20 minutes) ride home and enjoy the bike.

Now it’s raining.  F***!

I might just go for the longer ride anyway, I can always get changed at home.  I hate arriving at work wet as I don’t tend to bring spare clothes to work and I would then have to work (hahahahaha….) in wet clothes for the day – or at least until they dried.

Still better than bringing the car in though!