Sharla's New Log - Attempting to Avoid Becoming A Slovenly Pig

[Sharla]

Monday
10 mins rower

Then set a new timer to go off for 2 min rounds with 30 seconds break. It was a bit quiet so sometimes I didn't hear it beeping for the break (it beeps for the whole 30 secs) but I don't mind that - i'd rather do an extra 10 secs than disturb other people with the noise.

Skipping X 3 rounds
Footwork - X 2 rounds orthodox, X 2 rounds southpaw
X 1 round orthodox shadow
X 2 more rounds southpaw footwork
X 3 rounds orthodox shadow
X 2 rounds on the bag

Chest stretch with band and fit ball hamstring stretch to finish off.

Only had an hour this morning - was actually up on time but a family member who was driving to gym with me wasn't ready so didn't get a long session in.

Technical notes
- Am getting a bit of fatigue in the rear leg when doing southpaw footwork - hip flexor area i think. I have noticed on the my siter's wi fit my weight tends to be back to my right. i've obviously developed the habit of leaving more of my weight on my rear foor in orthodox. Southpaw should be good for me then.
- I found myself 'pushing' the bag - not sure why - perhaps i'm not turning my fist enough and i'm pushing instinctively to compenstate for not having my shoulder in a good position? Or maybe i'm lifting my elbow too early due to not anchoring my punches properly with good footwork?
- I think i know why i was having footwork issues last week - apart from being too automated - i think i was moving my head a little ahead of my body. I don't have the same problem when i stop doing that. Another bad habit i will work on correcting.

[Sharla]

Tuesday

Had to work early to go to a PhD meeting in the afternoon. Only exercise I managed was a pilates session at home at night. If i was more organized I could've done more though - need to pull that into line.

Wednesday

Morning gym session:
10 mins rower
Then in 2 min rounds with 30 (or 15 depending on whether or not i hear the beeper straight away) sec break did the following:

- 3 rounds skipping
- 1 round othodox footwork
- 5 rounds southpaw footwork
- 1 round othrodox footwork
- 3 rounds orthodox shadow boxing
- 3 rounds bag work orthodox.

Then finished off with some pilates:
- Normal plank one minute
- Side plank each side 30 secs
- side plank each side with three legs raises each side. Three is a little pathetic - need to build up to being able to do 50 easily!
- pilates very slow, controlled (so opposite leg doesn't move at all with knee bent) leg circles about 5 each direction per leg (lying down on back).
- kneeled on wobble board and used ab wheel to roll in and out three times

Finished off with a quick chest tretch with band. Need to fit more stretching in. Again could've started earlier but ride to gym co-ordination is off. I think I'll ride when the weather is ok.

Technical Notes:

• Took a while to get into the swing of southpaw footwork. I think I was getting it by the 5th round.
• On the bag worked on very simple one, twos cnocentrating on breaking the habit of 'pushing' the bag. By the end I think i was beginning to get the jab right but the cross still needs more work. I managed to improve a little by remembering to pull the shoulders back but maybe need to work on controlling my rear foot pivot better for the cross.
• Noticed to being with on the bag i was gettting some shock through my neck/shoulder when jabbing. realized after a while that if i relaxed my shoulders and neck more there was no jarring. Need to work on that.

Wednesday Night

Burnside run - about 10 kms on flatish terrain wearing my vibrams. Felt difficult but ok. Slight niggling in the back of my right foot above the heel. Not sure why.

Thursday morning

Finally got to ride my new bike for the 1st time! It was very easy compared to my old one! Did about 30 kms from my house up to Norton Summit and back down to work. Made the mistake of pacing myself for the whole distance when really coming down from Norton Summit the only workout I get is my hands on the brakes! Will have to work harder going up next time.

The new compact handle bars are MUCH better. I can reach the brakes from any position and have no neck strain at all. I still have 170 mm cranks and i feel shorter ones would be better for transfer to my running fitness but will have to make do for now.

[Sharla]

Thursday Night
Cycled home - not particularly arduous but memorable because I was able to catch and overtake - on my old bike one-legged pensioners overtook me as if i was standing still! It's a bit sad how much difference the quality of the bike can impact cycling success but while i'm just doing it for fitness I don't really mind.

About 12 kms - about 42 km for the day - not much for cycling but i'll aim to build on it.

Friday
Road Runners run - approx 9 kms - half up-hill and then back down again. My legs were sore before starting (maybe from the cycling?) and now they HATE me! I guess that's what i get for not stretching enough this week too.

Did lie down on the ground to stretch after this run. Normally wouldn't as I'm allergic to bees and the risk of sitting on a dead bee which can still sting is bad but my legs hate me so much it was worth the risk!

Planning a bath, massage and maybe some deep heat or anti inflammatory cream tonight!

[Sharla]

Saturday

I had booked into a trail run but my legs hated me waaaaaay to much to let me run especially on rough terrain. Still I love the scenery and am always bummed when I miss out. I also thought getting up early 6 days a week might make it more natural to keep getting up early for training. This last week it has been easier and I hate to go back to hating waking up early on Monday after a weekend of sleeping in.

Woke up at about 6 to go to the trail run and just ended up walking for an hour. Running would've been more fun but at least i did something. legs still hated me.

Sunday

Recovery day today. My legs feel better though. Am looking into setting up things to consolidate some better habits during the week. I've bought some LSA, celium husks and quinoa flakes to add to my cereal so i'm less likely to get hungry enough to raid the chocolate box at work. I've also set up the Enyo yoghurt maker overnight which will make heaps so I can have a small serve with brekky and at morning tes. I've also and got some pretty bland tuna, cus cus and salad meals planned.



I am becoming more aware that I do need to think about my nutrition. I love food and i'm never going to be anorexic but I just don't like being too soft bodied. Adam and his mate Stephen have both lost 6 kgs already on their trip! That's scary! Adam had a little to loose but Stephen had NOTHING! They're going to be nothing but a pair of legs, spine, lungs and a rib cage when they come back no matter what they eat!

[Sharla]

Monday morning

Gym Session - Pretty much boxing orientated as I intent to go to uni for a while after work and then go to the gym at 8 when I can access the gym again (off peak membership).

That's my plan to try to get a bit more out of myself both exercise and PhD work wise. Hopefully I can sustain it even though it'll mean i get home lateish.

so this morning -

10 mins rower
1 X 2 min round skipping - then thought 3 min rounds would be better so the rest of the workout was in 3 min rounds:
2 X rounds skipping
1 X othodox footwork
4 x southpaw footwork
3 X othodox shadow boxing

Then stretched - Hamstrings, gluts, calves using PNF stretches. Forgot to stretch my chest - opps!

Technical Notes:

• Working on relaxing my shoulders as I keep wanting to tense which will be really jarring when i go to the bag
• Have to concentrate on getting my pivot and shoulder movement right for a cross that isn't a push.
• Also have to watch I'm turning my fist at the end of my punches and not letting my right elbow float out.

It's a bit shocking how many basic things I need to work on at the moment. I wonder just how crap I was before I retired that all of these thigns stick out to me now!

It seems every session I do I realise i need to step back again to cement my foundations that are undermining the rest! Although if these things are my main faults and now I have time to get them right then I look forward to how much better I'll feel afterwards! As basic as my routine is at the moment I'm enjoying it.

[Sharla]

Ah well being the dill that I am I forgot to get my training clothes for the gym when i left work last night so i didn't end up doing the second gym session.

This morning took the bike out for a spin. Went towards Cuddly Creek but not sure how far. Then straight to work from there - took about 1 hr 40 mins. Enjoyed it. My legs do feel like they've done something. Still want to build it up a bit though - knowing Adam is averaging about 150 kms a day makes my effort seem a bit panzified!

Mental Note to Self: Don't buy clothes over the internet on fat days. I wore a pair of cycling pants for the first time this morning. They're a touch big. It was fine for the hilly areas but going back into the city where I would get on and off my seat at lights I found as I tried to remount the end of the seat would catch on the padded shammy of the pants. Kinda hard to take off at light surrounded by traffic when you are in the process of dacking yourself!