Witness the fitness

osnola ibax · 09-03-2011 10:26pm #1

Ok, been acting the bolix for far too long now. This log is gonna track my progress from overweight drunken slob to lean mean running machine over the rest of this year. I have tried to get back many times and failed every time. It is also rumored that the phrase "pulling an OI" is used amongst some a/r/tists when someone goes off the running radar. The time has come to get focused and use a bit of will power.

In order to do this, I need to plan nutrition and training detail down to the minutae and stick rigidly to these plans. Proper rest must also be factored in. I'll start by planning on a day by day basis and hopefully then I can begin to make weekly plans for running and nutrition. I have also decided to pack in the booze for lent in order to kick start the process. This will be a warts n all account of food and training and is very much open to criticism.

The goal races for the moment are The Wexford Half Marathon, just to get fit really, and then the Cork Marathon Relay which means I have to be at 7:30 miles for 5/6 miles in thirteen weeks.

This will require weight loss. I am currently 13.5 stone. I would like to lose a stone in the next 12 weeks. Again, diet is gonna ne crucial here. I wouldn't like to go into what I eat presently as its too embarassing but this is a fresh start and I will absolutely honest with what I eat from here on in. I will be updating this log on a daily basis.

Plan for tomorrow:
Breakfast|Break|Lunch|Dinner|Snack
Supplements(gluc)(fishoils) Porridge OJ|Yogurt - Orange|2 x Ham/cheese sand on BB|Chicken Stir Fry with noodles|1xpnut butter on BB|

Distance|Pace|Time
3 miles |slow|9 o'clock|

https://www.youtube.com/watch?v=NDWgtB_MD24

menoscemo · 09-03-2011 10:44pm

osnola ivax wrote: »

It is also rumored that the phrase "pulling an OI" is used amongst some a/r/tists when someone goes off the running radar.

No, it's called 'pulling a woddle' :pac:

Good to see you back, best of luck!!

gerard65 · 09-03-2011 10:51pm

Good to see you back. Take your time and enjoy your running.

Woddle · 10-03-2011 10:13am

Good stuff xavi, we'll keep each other on the straight and narrow.

osnola ibax · 10-03-2011 10:06pm

osnola ibax · 11-03-2011 11:25pm

osnola ibax · 12-03-2011 11:27pm

eh diet was pretty much the same as planned above yesterday bar a couple of scoops of baked alaska ice cream at lunch time and a couple of spoons of Mrs. Ivax's jamaican ginger cake tonight. Really need to start incorporating more fruit into this diet. Tomorrow will be pretty much as follows:

Slice of Toast, water
Run
Porridge
Sambo of some description
Dinner of some description

Will be doing the shopping tomorrow so dinner will depend on that. Didn't run today, the race course would have been too soft altogeter but moreover, the legs were a bit sore after last nights run so thought it wise to leave for a day. Did manage to walk around 3 - 4 miles though, pushing a buggy for the most part aswell so got some exercise. Feel like I've de-bloated some what particularly after the bingefest that was Barcelona. Feeling pretty good about things.

osnola ibax · 13-03-2011 11:03am

What I've eaten today thus far

Breakfast|Break|Lunch|Dinner|Snack
Porridge|Yogurt, 2xcereal bars||||

Running

Distance|Pace|Time
5.6 miles |10mm|56 mins|

Totals for week then
Day|Distance|Pace|Time
Thursday|3.3 miles|10.5mm||
Friday|5.6 miles|10.33 mm||
Sunday|5.6 miles|10mm||
Totals|14.5 miles|||

Bit of a niggle today in the right knee, was there on friday aswell but I'd say its just teething problems. Plenty of stretching before and after and a couple of rounds of back extensions / press ups. Delighted with myself for getting back into it. Todays course is toughish aswell, up the fabled sinnotts town lane. Beautiful morning - birds suddenly appeared, every time I was near, couldn't understand that

menoscemo · 13-03-2011 12:10pm

Ease back in nice and easy OI, you don't need to be running every day, you'll just cause yourself an injury.
For now I'd say 3 or 4 runs a week for a month or two, getting the mileage slowly back up to 20-25 a week. It looks like you're trying to jump staright into 20+ mile weeks.

osnola ibax · 13-03-2011 12:22pm

menoscemo wrote: »

Ease back in nice and easy OI, you don't need to be running every day, you'll just cause yourself an injury.
For now I'd say 3 or 4 runs a week for a month or two, getting the mileage slowly back up to 20-25 a week. It looks like you're trying to jump staright into 20+ mile weeks.

from the man who ran a 50k ultra, the barcelona marathon and a 20 & a 30 mile training run in the space of 2 weeks:pac:

seriously though, I think I'm far more inclined to run slowly these days though as in 10 min miles. The benfits of time on the feet became really apparent to me when I did a bit of running there last summer. I know the body fairly well aswell at this stage and I am definitely more inclined to take a day off when I think its necessary, as I did yesterday.

But you are right, I am trying to get to 20+ mile weeks straight away, I think I'm good for it though, just taking it slowly. I really want to do the Wexford Half Marathon and I want to get a couple of 10 mile runs a possibly an 11 / 12 mile run in before it. I'm feeling pretty good about it I have to say.

RayCun · 13-03-2011 1:39pm

I agree with meno, your legs aren't used to it and if you try too much too soon you'll just pick up an injury. Even at the lower speeds, you need time t adapt.

Bally8 · 13-03-2011 8:39pm

osnola ivax wrote: »

Beautiful morning - birds suddenly appeared, every time I was near, couldn't understand that

Have I told you lately that I love you? You always make me smile. Glad to see you back running:)

osnola ibax · 15-03-2011 8:44pm

Breakfast|Break|Lunch|Dinner|Snack
OJ, shreddies|apple, granola bars|2 x chicken & cheese sambos, yogurt|cabonara|frankfurter (ahem)|

Running

Distance|Pace|Time
5.6 miles |<10mm|55:30 mins|

Good run today, beautiful day again so really glad to be out there. There was a beautiful sunset around 6pm which was the high (low) light of the run. Felt like I had a bit more energy at the end of the run today so that was good. Tension between the shoulders was a bit more pronounced today which is a bit annoying, need to work on that a bit more. Other than that little or no niggle and I did have a bit of a niggle in the knee from Sundays run so glad that that has cleared itself up.

Hope to do approx 5 tomorrow, was gonna go in the morning but we'll see. More than likely the afternoon.

osnola ibax · 16-03-2011 10:14pm

Today running:

Distance|Pace|Time
5.12 miles |9:33mm|48:55|

Fell off the wagon diet wise today, was going ok until I got home from work and then pigged out a bit. Made the 9 o' clock run a bit tougher despite the slight increase in pace. Tired on this run today and feel like a need a day off tomorrow which suits fine cause I'm going for a 7 mile LSR on friday. Seriously considering buying a pair of runners online now. Any runner I've ever worn is UK size 10 so thinking about getting the Mizuno Wave Inspire on the advice of Rainbow Kirby. I know its a no no to buy before you try but they are pretty good value. Another plus was back tension wasn't as bad this run.

osnola ibax · 18-03-2011 8:47pm

The Lunar Glides look great but I did my run today in the Brooks:

This is my fifth pair of Brooks Adrenaline GTS runners. The 8's were good, the 10's were great (lighter), but these are something else. This is the most comfortable run I think I've ever had, the shoes are great. They are even lighter than the previous iteration and holding it beside the Mizuno Wave Inspire 7, I would say its definitey comparable weight wise. It felt like I wasn't hitting the ground as hard as I used to so they must have more cushioning than previous models. They fit like a glove, and I had very little by way of aches and pains after the run, unlike some of my previous runs. The shop also had the previous model and I was nearly going to get them because I was used to them but this is a much improved shoe IMO.

So, I dont know whether it was the shoes or the lack of alcohol or an improvement in fitness but I had a spring in my step today. I was out for a 7 mile LSR but after 3 1/2 miles I felt great so opened the taps (as much as they can open at this early stage), decided to leave the LSR til Sunday and finish the 5.6 miles route strongly. It felt good as I knocked a minute per mile off last weeks time. Happy OI today.

osnola ibax · 20-03-2011 11:38am

Running

Distance|Pace|Time
7.2miles |9:41mm|69:34 mins|

LSR - 7 miles. Good run, took ages to get going but once I got warmed up, it went well. Best thing was, I didn't have any of the back tension I had. Right shin was little niggly, but I think its ok. Really pleased to be back out there again.

http://connect.garmin.com/activity/74000749

Wore my old runners today because it was wet and raining - awwww

Totals for week then
Day|Distance|Pace|Time
Tuesday|5.6 miles|<10mm|55:30|
Wednesday|5.1 miles|9.33 mm|48:55|
Friday|5.6 miles|9:12mm|51:50|
Sunday|7.2 miles|9:41mm|69:XX|
Totals|23.5 miles|||

Woddle · 20-03-2011 12:15pm

Good stuff xavi, your putting me to show

osnola ibax · 22-03-2011 8:45pm

Running

Distance|Pace|Time
5.63miles |8:52mm|49:57 mins|

Really good run tonight, felt strong and gave it a bit of tempo. I feel like I'm progressing well, good to get under the 9 min miles. Not much to report, was concentrating on the breathing, a couple of scummers started belting stones at me with a hurl alright, but it was harmless enough. Really looking hard at the 10K in Rosslare on easter monday, would love to get a sub 50 there, that would lead me onto the Wexford Half Marathon then, maybe 1:5x and then the Cork Marathon relay.

I do think I'm progressing well this time, don't know if its muscle memory, the zero alcohol or the fact that I'm sleeping well and eating better than I was. Or maybe its a combination. Feeling good anyway.

Decided to drop the nutrition log, too lazy, I am eating quite well though, needs some improvement still.

Totals for week
Day|Distance|Pace|Time
Tuesday|5.6 miles|8:52|49:57|
Wednesday||||
Friday||||
Sunday||||
Totals||||

osnola ibax · 23-03-2011 9:53pm

Broke in the Nike Lunar Glides tonight, no problems with blisters or anything like that. They are noticably firmer than the brooks and the legs had to work a bit harder. They are definitely lighter though. Felt the left IT band tighten a bit and the legs definitely felt heavier but that could be after the tempo session yesterday. Probably pushed it a little too hard again tonight. Day off tomorrow and possibly long run on friday - 8 or 9 miles.

Tonight - 5

Totals for week
Day|Distance|Pace|Time
Tuesday|5.6 miles|8:52|49:57|
Wednesday|5.12|9:09|46:54|
Friday||||
Sunday||||
Totals||||

menoscemo · 23-03-2011 9:55pm

Be careful with the Lunarglides, keep them for the short stuff for the time being. They would have nowhere near the support you're used to.

osnola ibax · 23-03-2011 10:09pm

menoscemo wrote: »

Be careful with the Lunarglides, keep them for the short stuff for the time being. They would have nowhere near the support you're used to.

yeah definitely, kind if thinking I should have got the lunar eclipse

menoscemo · 23-03-2011 10:11pm

osnola ivax wrote: »

yeah definitely, kind if thinking I should have got the lunar eclipse

They look pretty snazzy.

Out of interest, what colour are your lunarglides?

osnola ibax · 23-03-2011 10:14pm

sin é

menoscemo · 23-03-2011 10:16pm

Nice, I have the same ones. Very sexy.

osnola ibax · 23-03-2011 10:20pm

menoscemo wrote: »

Nice, I have the same ones. Very sexy.

yeah, I think thats probably 98% of the reason I bought them. They may be totally impractical for me but by jaysus they look good and at the end of the day, thats all that matters

rainbow kirby · 23-03-2011 10:22pm

osnola ivax wrote: »

by jaysus they look good and at the end of the day, thats all that matters

*looks at the new white and pink shoes just waiting for her*

*cries*

menoscemo · 23-03-2011 10:39pm

osnola ivax wrote: »

yeah, I think thats probably 98% of the reason I bought them. They may be totally impractical for me but by jaysus they look good and at the end of the day, thats all that matters

Sure you can always wear thema round town to show off. I have got a few envious looks round the mean streets of clondalkin as I went to collect my chinese on a sunday evening :pac:

I also got a pair in this colour

RacoonQueen · 23-03-2011 10:41pm

osnola ivax wrote: »

sin é

They're pretty.

I'm now on my last pair of original lunarglides. Though I haven't been able to bring myself to throw any of them out yet. Not sure if I'll ever be buying anymore, funny 'cos I think I converted half this forum to lunarglides. :pac:

osnola ibax · 23-03-2011 10:56pm

rainbow kirby wrote: »

*looks at the new white and pink shoes just waiting for her*

*cries*

you'll be ok RK, a few more rest days here and there and loosen up those IT bands with stretching and rolling and they will respond well. Physical therapy helps aswell I think but it needs to be a deep massage and sore. I could only take one session but I'm a wimp.

osnola ibax · 23-03-2011 10:58pm

RacoonQueen wrote: »

They're pretty.

I'm now on my last pair of original lunarglides. Though I haven't been able to bring myself to throw any of them out yet. Not sure if I'll ever be buying anymore, funny 'cos I think I converted half this forum to lunarglides. :pac:

why won't you be buying any more?

RacoonQueen · 23-03-2011 10:58pm

I offered her a free session on Sunday, but she knew it wasn't a selfless offer as I just want to strip her ITB's. I LOVE messing with peoples ITB's, see how high they can jump off the plinth. :pac:

RacoonQueen · 23-03-2011 11:00pm

osnola ivax wrote: »

why won't you be buying any more?

I'm largely running in Saucony kinvara's and fastwitch now and messing around with adidas tempo. Lunarglides are a bit heavy for me now I'm so used to the lighter shoes, have been using the lunars more lately and for long runs, think I'll just use them for anything over 15 miles now until I summon up the courage to use fastwitch in a marathon...

osnola ibax · 23-03-2011 11:01pm

RacoonQueen wrote: »

I offered her a free session on Sunday, but she knew it wasn't a selfless offer as I just want to strip her ITB's. I LOVE messing with peoples ITB's, see how high they can jump off the plinth. :pac:

Its unbelieveably sore. The guy I went to also did this thing called cupping, he created a vacuum in this cup then it just sucked on to the ITB and he ran it up and down, I couldn't even breath. You should have seen the bruises on my legs after it.

rainbow kirby · 23-03-2011 11:02pm

osnola ivax wrote: »

you'll be ok RK, a few more rest days here and there and loosen up those IT bands with stretching and rolling and they will respond well. Physical therapy helps aswell I think but it needs to be a deep massage and sore. I could only take one session but I'm a wimp.

I've had 2 separate physios comment on my high pain tolerance during treatment :eek:

*challenges RQ to make me jump off the plinth*

Also, what do you mean *more* rest days? :pac:

RacoonQueen · 23-03-2011 11:04pm

osnola ivax wrote: »

Its unbelieveably sore. The guy I went to also did this thing called cupping, he created a vacuum in this cup then it just sucked on to the ITB and he ran it up and down, I couldn't even breath. You should have seen the bruises on my legs after it.

Painkillers before massage, I always groan when I have to turn on my side to get my ITB's worked on. My glutes, right ITB and my hip flexors are in rag order at the moment. I cancelled tonights massage now I have a whole week to prepare myself for the next butchering. :pac:

rainbow kirby wrote: »

I've had 2 separate physios comment on my high pain tolerance during treatment :eek:

*challenges RQ to make me jump off the plinth*

Also, what do you mean *more* rest days? :pac:

Challenge accepted. :cool:

*rubs heels of hands together to prepare them for their work*

osnola ibax · 23-03-2011 11:07pm

rainbow kirby wrote: »

I've had 2 separate physios comment on my high pain tolerance during treatment :eek:

*challenges RQ to make me jump off the plinth*

Also, what do you mean *more* rest days? :pac:

I think I read that you are off running now for a few weeks. I don't mean that you should extend that by any means.

I just mean that when you do get back running, if you start to experience any tightness, to listen to your body and take the rest day if you need it. It seems to work fairly well for me. I don't think I can manage any more than 4 days a week running with plenty of stretching and rolling in the week. Still a lot better than nothing. Races tend to feck them up again aswell at which point it might be good to take an extended break - be it a week or what ever.

I may be saying this for myself as much as anything

osnola ibax · 23-03-2011 11:10pm

*rubs heels of hands together to prepare them for their work*

you evil girl, I can feel the pain already

rainbow kirby · 23-03-2011 11:11pm

Bring it on. :pac:

metamorphosis · 23-03-2011 11:52pm

RacoonQueen wrote: »

I offered her a free session on Sunday, but she knew it wasn't a selfless offer as I just want to strip her ITB's. I LOVE messing with peoples ITB's, see how high they can jump off the plinth. :pac:

I love how these training logs are getting dirtier and dirtier.

Some gel sperm comparison on the mentored thread (go Bally8), not a week goes by when there's debauchery on RKs log, RQ has been all over the place with her foam roller lately and now this. ITB groping.

I love it.

asimonov · 24-03-2011 8:38pm

Best of luck with the training OI. That's an unfortunate clash between aphex twin / battles and the cork marathon on the june bank holiday weekend. My wife is running the marathon there so i might see you down at that.

osnola ibax · 24-03-2011 8:46pm

asimonov wrote: »

Best of luck with the training OI. That's an unfortunate clash between aphex twin / battles and the cork marathon on the june bank holiday weekend. My wife is running the marathon there so i might see you down at that.

Yeah cool, I nearly bought tickets for that gig, didn't realise it was the same weekend. Love both those bands.

digger2d2 · 24-03-2011 8:51pm

rainbow kirby wrote: »

I've had 2 separate physios comment on my high pain tolerance during treatment :eek:

Yeh...Me too RK but I couldn't hear what the fcukers were saying as I was screaming too loud

:D

osnola ibax · 26-03-2011 2:38pm

Quick update. 5 miles on the race course today, tough going on soft ground, legs feeling heavy.... 9 miles tomorrow hopefully

osnola ibax · 27-03-2011 12:53pm

Really good run this morning, 9 mile.. ahem ... LSR (hopes RQ is not reading :pac:).

Really pleased with it, felt strong in the middle and towards the end even though the start wasn't great. Left ITB was irritating me but thanks be to god it had settled down when I reached the race course. I ran 2.5 miles to the race course, 3 laps of the race course and the back home taking a little detour to make up the 9 miles. A real confidence run this one.

Totals for week
Day|Distance|Pace|Time
Tuesday|5.6 miles|8:52|49:57|
Wednesday|5.12|9:09|46:54|
Saturday|5 miles|<10 mm|49:xx|
Sunday|9 miles|9:39|1:26|
Totals|24.7miles|||

osnola ibax · 29-03-2011 5:35pm

Quick update from the phone. 5.63 miles at 8:45 pace. Really am carrying too much weight still. Probably haven't changed the diet as much as I should. Must make a greater effort in this regard.

Left itb tight at start again then settled down again.

osnola ibax · 02-04-2011 9:27am

5. 63 miles at 9: 20 pace, had some motivation issues this week. Very busy in work at the moment. Still hope to get out 3 times this week though, need to be hitting the magic 4 times a week though.

osnola ibax · 03-04-2011 11:54am

9.5 miles or thereabouts this morning. Left ITB was a little tender this morning. I pulled over at one stage to remove a stone from my shoe and to stretch a little. Just ran for an hour and a half so not sure how long it was but it was at least 9.5 miles. Need to work a bit more on the ITB, try further strengthening exercises etc. I rolled as soon as I got home from the run today which is something that I havent felt the need to do for a while. Found some good lunging and squating exercises on the interweb yesteday so must try and incorporate them into any other exercises I'm doing.

Once again any ITB tightness went away after about 40 minutes running so thats positive. Quite tired now actually, could fall asleep here, after making quite a few typing errors putting this post together.

Totals for week
Day|Distance|Pace|Time
Tuesday|5.6 miles|8:45|49:xx|
Saturday|5.6 miles|9:20|52:xx|
Sunday|9.5 miles|9:30|1:30:xx|
Totals|20.7miles|||

only got out 3 times this week, would like to get out 4 times consistently each week.

osnola ibax · 05-04-2011 4:17pm

Down with manflu today, no bad thing because legs need a little rest, wrecked today

Woddle · 05-04-2011 4:41pm

osnola ivax wrote: »

Down with manflu today, no bad thing because legs need a little rest, wrecked today

Excuses already, come on the fcuk.

osnola ibax · 05-04-2011 4:51pm

Woddle wrote: »

Excuses already, come on the fcuk.

Aw man, absolutely dying to get out there tonight but I can't train when I feel like this, will have to get over myself by tomorrow though.

How are you getting on with the weight loss, I'm up about 2 pounds :eek:, don't know what's going on, thought I was eating better and drinking f all

Woddle · 05-04-2011 5:01pm

osnola ivax wrote: »

How are you getting on with the weight loss, I'm up about 2 pounds :eek:, don't know what's going on, thought I was eating better and drinking f all

Down 4lbs over last 10 day, I'm being very strict though, cereal for brekky(2 wheatabix), small dinner and maybe banana or another cereal for supper. Still drinking too much lucozade and bpms though.
Don't be too hard on yourself, still early days and we'll run off whatever fat is left.

Witness the fitness

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