Be Excellent To Each Other

well done.

Because i have no bath, showeror sink at the moment I thougjt I would shower at swimming pool. It was £5.50! So I did 22 lengths to make it a penny a metre and a free shower.

Only the pool is 25 yards long.
Anyway, it was free today as their boiler was broken so i did another 506 metres.

I did my first brick session yesterday (cycle then run), it was hard. I seem to have lost so much fitness.

Banged around 10lbs on compared to my lowest weight

Part of it was that I no longer get the steps done on weekends, I used to be able to put my son in a buggy and walk for miles on a weekend and just let him out at the park. Now he is much more specific about where he wants to go and walks everywhere so steps are dictated by him more at weekends.

Also it feels like one or more of us has been ill for weeks since he started nursery so a lot of weekends have been spent at home doing bugger all.

So back on the steps in anger in the week and also stopped drinking as even a couple of beers makes me lazy on a weekend.

Still a good 1.5 stone lighter than when I first started this a year ago so hopefully will get it all off again in 3 months.

I've had to set myself drinking rules (only allowed at weekends) because my casual wine consumption has really changed my shape and it's harder to fit into some of my trousers.

I can still just about fit into Trousers.

He really does struggle though.

My wife stitched me up over giving up She eats some sort of chocolate every night, so when she was moaning at me (I tend to like a couple of beers more when the weathers nice) I bought up the chocolate. So she said she would cut that out if I did the same with booze.

However for her its just chocolate, she can eat any number of other sweet things. I feel like my deal should be no spirits and wine but beer is ok, but she is adamant no booze of any sort!

And 500m yesterday and 500m today. It iss taking 16 minutes to do but i am not especially hurrying. Feel fatigued now.

At least you're swimming daily. Keep it up!

It will drop to twice a week due to nursery drop offs.

How is everyone else at home showering?

They are allowed to bathe in his glory.

Superb.

They went Buxton

Just done my first 50 miles on the bike, took just over 4 hours... I am shattered now.

Done 19 miles running, and 84 miles cycling, and a few swims. My mojo is back

Yeah I've been really enjoying my running for these last few months. Starting to get a bit more speed back again. I decided to google to see if there was anything I should be doing technique-wise to do it better and it seems that without getting into anything too technical the main thing I'm doing wrong is that my step rate is too low. It's always about 158-160 when it should be more like 170-180. So I'm trying to gradually increase it. Downloaded a metronome app for my phone and tried running at 164 the other day. For what seems like a tiny difference it felt really wrong. Didn't end up going especially slow but it just seemed to make it really hard work. I guess it'll just take a bit of time to adjust to it. Need to start mixing it up with more longer runs and sprinting and stuff instead of just going out and doing 5K and the occasional 10K.

if you can join a running club, they help loads.

I don't think I'd be able to fit it in regularly enough to be worth the bother. I suppose I could look into getting a few coaching sessions or something. Not bothered about being competitive, though I might be temtped to enter some park runs soon, more just running efficiently so as not to cause injuries and stuff.

it is not about being competitive, but they can help with your running style.

I still run like a rugby player, short steps rather than longer strides...

parkruns are fab, i like doing different ones..

parkrun parkrun parkrun. Officially they are not races, so no need to wait till you hit any particular standard, just join in and do one as soon as it fits with your life.

Yeah, I just registered on the Park Run site. There's one not too far away now, pretty sure there wasn't last time I looked. Might have a wander down there next saturday and see what it's all about. There's cunts running round there in under 17 minutes, though

it is 'parkrun' they are sensitive about the case.

my first parkrun was 32 mins and my quickest 25:08

Bet there are some doing 45, too, so you needn't worry about them quick bods. They can run off while you sniff the air and look at the trees (man)!

Did parkrun for the first time in ages on Saturday and clocked 32 mins, my best time is 28 something. Either way there were loads of runners at both times and even more in front and behind.

Let's do a cottage one

Yeah, I'm not at all bothered people being loads quicker. If anything I'd like to see how fast it looks to run a 5K that fast.

Stoked after tonight's run, though. Concentrated on keeping my cadence up and ran my usual 5K in 24:09 which is way quicker than I've done lately and not too far off my all time PB which was years ago before knee surgeries and all sorts of stuff.

Woo! Without wanting to hype it too much, many people do run quicker in a group, like parkrun. So you might be pleasantly surprised by how that works out for you. Though heading there and just easing your way round, particularly while it's warm, is just as good.

I officially done lost a stone since the beginning of June.

Good going. But what's all this "stones" business? Bet you voted Leave didn't you.

Good work, Myp!

Nice one dude

Now you're just an idiot!

Sorry, 224 metric ounces

What's that in punnets?

3 Wimbledons.

Well done.

Just done Equinox 24. It is a 24 hour race, the course is 10km.

We had a team of 6. We did 26 laps, I managed 4.

Was great, only managed 2 hours sleep. I can only just walk today.

Did the maths during a rest period at the gym the other day that during my deadlift I generate about 1.4 horsepower. Working out has made me stronger than a horse! Equal to one normal horse being helped by one tiny little adorable pony, to be precise.

Actual picture of squirt's strength

The power of Squi-rt...
(A) force from a-birt...

Hopefully each week I'll raise my level a little, so next time it'll be a horse, an adorable pony and, say, an otter.

Went on the scales a couple of weeks ago, not bothered to weight myself much prior to this, but was feeling my trousers getting tighter so knew I was going the wrong way.

I was 4lb off gaining the 29lbs I lost between August and early December last year

So changes straight away, joined a gym. Still do steps in the week but its getting really hard to keep it up at weekends as my boy is 3 now and I can't just stick him in a buggy and walk around all weekend, his tastes on what constitutes a good time with his dad have changed

With the gym I go 3-4 times after work and for now do 30 mins of running plus 5 minutes cool down. If I'm in the mood I'll do 20 mins of walking as well.

Aim is to get to 1 hour of running in the 10-10.5 minute mile range building up each week.

Had no trouble doing 30 mins aside from some pains as I'm really bad at stretching .

So far its working lost 8lbs in 2 weeks so moving back the way I want it to.

Nice work - that's a good start, takes ages for the changes to take effect for me.

I always find I loose this sort of weight when I start or step up exercise is the first few weeks. Then its usually 2lbs a week.

It's 'water' in your liver that goes first.

http://www.livestrong.com/article/40440 ... nds-first/

Ain't no fucking water in my liver. It's all bacon grease and ethanol.

Note the ' ' marks

Finally beat my 10K PB from about five years ago last night and also got round twenty seconds under 50 minutes! That was definitely all I had, though.

*polishes chufty badge*

Are you back up to pre snazzy legs level now?

Edit: spazzy legs