Archive for April, 2013

Pushing it on my 5k run

April 30th, 2013 Comments off

I usually run between 5k and 6k once or twice during the week.  If I run on the weekend I usually try to run farther.

When I say “run” I mean “trot” or “jog really really slowly”.  I usually just want to make the distance and I’m not too concerned about my times.

This afternoon I went for my usual run. Just as I started running I decided, for some reason, to actually run for the first kilometre.  I kept a decent pace and half way to the 1 km mark I could feel the lactic acid building up in my midsection.  This never happens when I jog.

I made the 1 km mark and I slowed down to my normal jogging pace.  Runtastic played it’s 1 k milestone audio cue.  “5 minutes, 42 seconds” the robotic voice said.  Holy nuggets! Usually my first kilometre is between 7:42 and 8:00.  While I was approaching the second kilometre mark I decide to go for it again.  “Two kilometres” Runtastic said.  I picked up the pace again and ran until kilometre 3.

By the 3km mark I was hurting a bit more.  I actually had to go down to a walk while I turned around to head home. 30 seconds later I picked it up to  jog.

By this point I was going to cut myself some slack and just let myself jog the rest of the way.

kilometre 4 was coming and I thought “bugger it, let’s jog to 5km!”. This time I was sure I’d conk out 500 metres into it.

The lactic acid built up for a third time and I was ready to slow down to a jog.  I kept going, though, and I made it to the 5km mark running. That last kilometre took me 6:13.

I might change my mind in two days when the DOMS for this run sets in but I think I might do this style of running from now on.  Of course my 10km runs will actually be jogs but when I do my short distance runs I’m going to push myself harder.

Hopefully today’s session doesn’t affect my squats tomorrow.  We shall see.

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Six months of stubborness

April 29th, 2013 2 comments

While watching Ironman 3 I shovelled a medium popcorn and guzzled a large frozen softdrink.  After the movie my wife and I had Indian for dinner.  I ate all of my lamb Vindaloo while my wife ate only half of her Tikka Masala. Desert was a double scoop of gelato in a waffle cone.

Yet another weekend brought a derailment of my nutrition plan.  The cycle of sticking to the plan during the week and breaking the rules over the weekend has been going on since March 2012.  As a result my weight has slowly gone up by 5kg.  Sure, it’s not the 27kg that I had lost but since I was still trying to lose weight it’s still disappointing.

My wife is pregnant and she is due in roughly 6 months.  I know that once the baby comes there’ll be at least a few months where I won’t be able to exercise on a regular schedule nor will my sleep be regular.

Before the baby comes I want to get a fit as I can so that the disruption to my fitness plan is ‘cushioned’ by the work I would have already done.  Once the hectic, baby induced lifestyle calms down I’ll be able to resume my fitness plan.


Recently I’ve been watching the documentary “I want to look like that guy” by Stuart MacDonald.  He transformed his body from the average physique to a ripped and lean figure.  He did it in 6 months by following the instructions of IFBB body builder Jeff Willett.

I’ve also been impressed with Drew Manning from Drew is a personal trainer who intentionally gained body fat in order to better understand what his clients go through.  He recovered his physique in 6 months.

6 months …

Six months seems to be a reasonable amount of time to expect decent results.  If I am faithful to the plan I should expect a positive transformation that is noticeable and something that I’d be proud of.

Measuring progress

To show myself and others how I’m progressing I’m going to

  • Weigh myself every day
  • Measure various body parts every week
  • Estimate my body fat percentage every week using the body part measurements
  • Take photos of myself every week (front on and side on and of my back)
  • Get three DEXA scans throughout the 6 month period (hopefully the first one will be soon. I need to save up for it)

I’ll be writing blog posts about my plan.  I don’t doubt that my commitment will be tested many times.

I can’t say that I won’t quit but if I do, I promise that I won’t quit until I’ve written a blog post about my quitting.  This way the decision to quit will be taken seriously.

The plan

So my plan is simple.  I’m going to continue the Stronglifts 5×5 programme and continue running 6km on Tuesday and Thursday.  On every second or third Saturday I will run 10km.

My food plan will be to aim for 2000 calories per day with 150 grams or more of protein.  At first I won’t worry too much about getting an exact fat and/or carbohydrate count.  Just as long as my protein is 150 grams or more.

Some specific rules

  • I will record everything I eat in MyFitnessPal (MFP)
  • I will always try to stick to my calorie goal each day
  • If I slip and I go over, I will still record it in MFP
  • If I go out to a restaurant for a meal I will choose a dish that I know won’t put me over my calorie goal
  • If I slip up I won’t give up logging for the rest of the day
  • If can’t weigh a meal’s components I will do my best to estimate how much of it I am having
  • I will drink at least 8 cups of water a day
  • I will try to work my exercise into my schedule
  • If I can’t work my exercise into unavoidable appointments I won’t let that derail my exercise plan for the rest of the week
  • If I experience soreness I will assess the risk of injury more closely. Since my calf tear I have been overly cautious
  • If I do have a treat I will make sure it’s something I can measure.  This means single serve treats e.g. chocolate bars and ice-creams such as Maxibons.  Treats must fit in my calorie goal for the day


I’m hoping that this post will motiviate me to stick to it.  Hopefully it works and I’ll be in pretty good shape by the time our baby arrives.  The DEXA scans should be interesting.  Since they can accurately estimate your BMR using a DEXA scan I’ll be able to adjust my calorie goal after the first scan.

Stay tuned! I won’t let you down :)

My current Stronglifts Numbers

My current numbers in the Stronglifts programme are:

Squat: 90kg

Overhead Press: 45kg

Deadlift: 115kg

Bench: 75kg (I am going to deload, though, as I am fixing my form)

Barbell Row: 62.5kg

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