Control-Alt-Delete.........RESTART!

El Director

When I start a new log I normally post an epic first post. Not this time.

Since Feb - What happened? Are you still alive?

I did a duathlon in Feb and I was in great shape for that time of year, my best season in tri lay ahead of me for sure. The week after saw the sh1t hit the fan for me. Lots of stress between work, college and life in general saw me on the scrap heap. School is out for the summer and I somehow got through my college course and although I thought I'd be able to get straight back into things in June - that didn't happen either.

I don't mind admitting that the thoughts of having to start all over again, one stone heavier and seeing 20% BF on the scales for the first time in my life, scares the sh1t out of me.

The beauty is though that every second of every day is a new opportunity to start again;

"If you’re in a comfort zone, afraid to venture out, Remember that all winners were at one time filled with doubt." - unknown

What Now?

I got back training today and I am going to take one day at a time. The only goals that I have are:

1) Exercise regularly
2) Eat clean
3) Drop the extra weight
4) Try and race in Sept
5) Improve my spelling

Longer term...

Win a race (plenty to handpick from these days!)

The ultimate goal...

To be still very active, swim, bike and run preferably well into my 60's. I know a few of these guys and they are who I look up to. Hero's.

The future begins today.

Oh what the heck...here's a smiley face

pgibbo

Welcome back my good man!!!! :cool:

Solobally8

Woohoo delighted you're back. You know how much I have enjoyed your logs in the past.

Dory Dory

Yay!!!!! Smiley faces!!!! :):) So, so, so, so glad you're back!!!! Whoop whoop whoop!!! (please note, this is the first time I have ever given a 3 whoop!) :D

ronanmac

El D,
Great to see you back here! Looking forward to following your adventure back. Best of luck with it!
R

RacoonQueen

Was wondering where you'd got to!

catweazle

Bull**** el d all lies - once you got down on bended knee that was it for you. Bet you typed that up in the toilet when she wasn't watching

griffin100

catweazle wrote: »

Bull**** el d all lies - once you got down on bended knee that was it for you. Bet you typed that up in the toilet when she wasn't watching

There speaks the bitter voice of experience :pac:

Great to have you back ElD. I've always enjoyed reading your logs.

BTH

Good to have you back. We've missed you round these parts.

ray o

Welcome back El D. The main thing is that you got through the stress and are ready to get back at it. It won't be the last roadblock so just get stuck in while you can.

couerdelion

Great to see you back El D. Always enjoyed your logs and the honesty in them. I've done the work and late night studying and it does take it's toll but it's great to finish it and get through it all. You will appreciate the free time you have to train all the much more.

Fazz

Good to see you back sir.

September race eh....

There's some kinda gathering in Mallorca around that time a few of us are attempting - gives you till the end of Sept as well... :pac::P:D

Onwards and upwards.

El Director

Thanks everybody. It feels like coming home

It nice to hear that people like to read my ramblings!

Today was a rest day so nothing to report. Already looking forward to an early morning run.

shotgunmcos

Welcome back El D, good to have you around again

El Director

Okay, time for an update! There isn't much TBH A few spins here and there and a run or two, nothing worth mentioning. I thought I was ready to just jump back in but it does not work like that.

Lately though, the last week or so I have felt the motivation and the fire in the belly again. I was really looking forward to training this week, alas it has not happened. On Sunday night I left the bedroom window open and my mouth open, I can only do one - not both! Got a throat infection/cold. Feeling a lot better today though so perhaps tomorrow I'll get in a spin.

Next week I am holidaying but I hope to fit in some exercise of some sort. I have 2 stone put on since Feb so I needed to start "eating" into that ASAP

kennyb3

Hi El_D,

Good to see you back. Does it not concern you that your weight seems to spiral out of control when your not exercising 8+hours a week? Surely that's not right. You seem to be the Jan Ullrich of triathlon! I'd sort out the diet permanently (eating sustainably so that yo don't need to exercise to stay in shape) as a priority.

El Director

kennyb3 wrote: »

Hi El_D,

Good to see you back. Does it not concern you that your weight seems to spiral out of control when your not exercising 8+hours a week? Surely that's not right. You seem to be the Jan Ullrich of triathlon! I'd sort out the diet permanently (eating sustainably so that yo don't need to exercise to stay in shape) as a priority.

Hey KB, great to hear from you dude!

As usual a good insight and you are right of course. It's something I've always struggled with. I am very much like, training going well, diet going well and when I'm on top of it it's great! I mean in Feb I was 74.5kg and 9% BF, I HAD 3 months to train at that weight and body comp to get used of it but I blew up mentally tbh. Now, 88kg and 19% BF. I have that all or nothing personality I think and throw my toys out of the pram when things are not going well. A self sabotaging trait I have. I preach one thing but often practice the opposite. I bet there are people reading this that can relate.

Anyway, I am taking steps in this regard and as you said I really need to get on top of this first. TBH the weight thing is really not the problem but more a symptom/effect of something else (cause). As corny as it sounds it's really all about loving thy self I'm glad to say I'm getting to grips with it and I've started yoga again and meditation/mindfulness. I believe this log will be as much about the mental side of things as the physical training.

Thanks KB and again, great to hear from you again.

kennyb3

Glad to hear it - I'm an all or nothing person too and was very much of the same mould. Then kids came along - couldn't train and realised 'hey i shouldn't need to train 8 hours a week just to stay the same shape - there is something wrong here'. Turns out I was eating too much crap - more so without realising it - the amount of sugar in simple things like half can of beans (13g fyi) is unreal.

I prob eat more now, just less sugar or carbs that turn into sugar. I've mentioned it on a few diet threads on the main forum in recent weeks if you're interested. Don't want to be banging on though as not trying to convert others or anything like that. Just convinced people don't have a clue what they are actually eating.

Also on the all or nothing side of it - it needs to be sustainable and a lifestyle. No point otherwise or it will be back to teh beginning.

El Director

TBH I knew what I was eating was crap and that's why I was doing it. I'm well versed in the low sugar/carb and high fat way of eating but in spite of that, being mindful of what I was doing, I still went ahead and did it, knowing it was not right. Not sure if you have heard of Prof. Steve Peters "Chimp Paradox" but I recommend checking it out. It makes complete sense to me and I really relate to it.

Solobally8

El Director wrote: »

Not sure if you have heard of Prof. Steve Peters "Chimp Paradox" but I recommend checking it out. It makes complete sense to me and I really relate to it.

Looks good I must get a copy. Have you read "The Happiness Trap" ? Has helped me a lot.

El Director

Solobally8 wrote: »

Looks good I must get a copy. Have you read "The Happiness Trap" ? Has helped me a lot.

I actually got the audio book as Steve Peters himself actually narrates it. I have heard of that book alright but I have not read it but I will! I've always enjoyed reading for info and not pleasure (something I want to change actually!) and these days instead of swim, bike, run books I find myself wanting to know more about meditation, mindfulness, happiness, sports phycology etc... all very, very interesting!

El Director

Hi

Okay, take 2. There were a few glitches/bugs in the new OS, not as bad Apple obvs but still!

So get back into exercise has not been easy but slowly improving. I have only 2 targets right now:

1. Drop 10kg in 10 weeks. So far so good, down from 93kg to 91kg
2. Exercise everyday. Once I rattle off 14 days I may start to call it training again.


Right now I am just trying to re establish my good habits.

I must say reading the new structure of racing in Ireland yesterday has really excited me. I don't care if there is no NC for age groupers. NC are for the very best and so only those good enough and proven should be competing for it. This leaves the NS open for the next tier of athletes to fight for. Also, there is a huge aim now...try to become a Cat 1 athlete. Very good for my motivation.

But one step at a time. I'm so far away from even racing yet.

This week I have ran, biked, swam and yoga'd! Today I plan to run, Saturday swim and Sunday bike. These are very, very short in duration, I'm just trying to establish a habit of getting out there right now.

sconhome

Good to have you back.

Need more smilies around here

El Director

okay, I'll try again to kick start my active life style.

I'll go into more detail when I can. I'm at a disgraceful weight now and completely detrained. Also I have a broken hand and a bad knock to the head. The cast comes off on Friday so training will start Monday, turboing only for a week or two I suspect, then running and finally swimming.

3 Goals for 2015, goal 2 and 3 depend on 1:

1. Lose 15kg
2. Do an middle distance event
3. Do my first marathon

It's kinda scary starting from rock bottom all over again but I have done it before, acquired and retained a lot of knowledge along the way and I still believe in myself despite the year that was 2014.

Here is to a better, healthier 2015!:cool:

ray o

Nice to see you back El D. I hope you keep the momentum through the coming year

El Director wrote: »

3. Do my first marathon

This is on my list too. Have you picked one yet?

RacoonQueen

Bet you still look skinny with your extra 15kg

El Director

ray o wrote: »

Nice to see you back El D. I hope you keep the momentum through the coming year



This is on my list too. Have you picked one yet?

Not yet Ray. Going to pick one in the next two weeks. Not too keen on Dublin I must say. I'd like a flat one with decent weather and a chance to see somewhere new!

El Director

RacoonQueen wrote: »

Bet you still look skinny with your extra 15kg

I think you mean an extra 20.6kg!! I look grand I suppose, sick of everyone telling me how much better I look and that I used to look sick! Also sick of sweet f all of my clothes fitting me!

El Director

Today the cast came off. Hand still swollen, stiff and very sore. The clean diet and exercise starts tomorrow with a vist to the gym and an hour there doing what I can and the Physio exerdises on my hand.

I'm a man of numbers of course so here's one, grip of both hands measured:

Right 44/sq inch
Left 4/sq inch

shotgunmcos

20.6kg :eek:

The grip will return. Broke my hand years ago and all good soon after

El Director

shotgunmcos wrote: »

20.6kg :eek:

The grip will return. Broke my hand years ago and all good soon after

Thanks Mike, good to hear! Sure the 20kg will fall off me!

BTH

El Director wrote: »

Here is to a better, healthier 2015!:cool:

You and me both buddy. Good to see you back in these parts. Only a parttimer myself these days. 2013 and 2014 were complete write offs, despite actually getting some off season training done. Some will tell me not to expect 2015 to be any different but I NEED it to go better!!!

El Director

BTH wrote: »

You and me both buddy. Good to see you back in these parts. Only a parttimer myself these days. 2013 and 2014 were complete write offs, despite actually getting some off season training done. Some will tell me not to expect 2015 to be any different but I NEED it to go better!!!

Yeah same as that for me for 2013 and '14. 2012 was decent and I really should have pushed on, I have not reached my full potential and nor will I in 2015 but I just want a solid year. At least you won a race dude (does not matter the leve to me, a win is a win!), thats a big goal of mine. Anyway best of luck in 2015 man.

Gym and run tomorrow.

El Director

Monday

10 minute run and gym session, mainly machines for the legs and lower back. The vibrations hurt the hand when running but seemed to improve as it went on.

Tuesday

45 min on the turbo.

Weds

20 min run and gym session.

Hand has improved greatly over the last 48hrs.

Dory Dory

Nice to have you back logging.

Solobally8

Dory Dory wrote: »

Nice to have you back logging.

+1 Welcome back I missed you round here!

El Director

Thanks guys!

It's been going fairly well. Keeping motivated...it's sticking this time. Lost 2.2kg last week! Amazing what a clean diet and a bit of exercise can do!

No swimming still but the hand has quadrupled in strength in 10 days. Now at 18kg/square inch. Enjoying the gym sessions.

El Director

So weekly updates will have to do for now. Nothing much to report, as in there is no secret to losing weight and there are thousands of blogs on that.

I am just following some simple guidelines:

Exercise everyday
Cut sugar out as much as I can
Cut wheat out as much as I can
No take aways
Burn more calories than I consume.

I am on target after two weeks-target into lose 0.75kg per week. I have my progress usable in my kitchen for one and all to view, it's a daily reminder and I find it motivating. Plus I LOVE trend graphs, especially when it is I that has the power to control the trend 😎

Dory Dory

Your 2s are swirly! And I love your "old school" graph!

P.S. - well done!

El Director

So...it's been a while, just over 2 years! There has been nothing Triathlon related to report for all that time. Between one thing and another, mostly stress related, I fell out of love with the sport and started binge eating pretty much.

I was very active until June 2013 in triathlon. My last race was Feb 2014, a duathlon in Ballinrobe. 3 years ago. My last triathlon was the Hell of The West in June 2013😬 Long story short I piled on 4 stone (25.4kg), this had me at 104kg and the heavier I got the tougher it was to get back to exercise. All my life I was active and sporty so this new reality was hard to accept. Then on the 27th of Aug 2016 (then and now pic attached) I played a game of soccer, I was disgusted about how unfit I was. So I had the bright idea to try and lose weight by just cleaning up my diet and when I got to 90kg I'd start training again. I started to count my calories and just ensured what I was putting in was less than what I was burning. Simple maths. The My Fitness Pal app was great for this. I only needed to count calories for two weeks, after that I was used of it and let's face it, if we are honest with ourselves we know what we should be eating anyway. Anyway...the weight fell off. 3.5 stone in 4 months. It was rapid. The big mistake I made was not upping my protein intake and doing some mild exercise because I lost an awful lot of muscle mass. Once I realised this I got on it and it only took 2 or 3 weeks to gain some muscle mass. I'm at 79kg now and I want to just maintain that. I'm still really unfit but the hard bit is done and I've been training regularly for the last 6 weeks and feel great! The plan is to do some racing as this is what I love doing.

The pic...

On the left 27 Aug 2016, 104kg. On the right 21st Dec 2016 82kg. Amazing what can be done in 4 months with making the right food choices alone, yes, no exercise at all went into the loss of 22kg (3.5 stone). It wasn't even about clean/healthy food, it was more about total calories in < total calories burnt - so quantity, portion control. I was running a calorie deficit, no specific number in mind, usually 100 - 300 a day. When I hit around that mark - no more eating for that day, usually about 7pm that happened. Nothing until breakfast then. On reflection it got me to where I wanted and the thoughts of running and cycling are not as daunting now. Lighter means way easier in those two particular pursuits and more, way more, enjoyable. However, as I said above I wish I had done a bit of exercise during the weight loss period - I lost a lot of lean muscle mass. Even some gym/weights or swimming would have done the trick. That's the only thing I would have done differently. All good now though, muscle mass back to where it should be, only took three or four weeks.

I have labelled two races as "A" races BUT the main goal for 2017 is to just enjoy racing and training. I love racing, I love the whole day/evening, getting ready for it, meeting people, the coffee/pint and chat after so I will race a lot this year, especially smaller mid-week ones. It's all about keeping healthy and doing what makes me happy 😊

I wanted to do a middle distance in August as this would give me enough time to put miles in the legs. Then I saw the price. F#*k that. No other middle distance really suits so I opted for an olympic distance around that time - Caroline K. Must buy my entry soon. My other "A" race is the dublin half marathon.

I'll update the log when I can. I wonder who still reads these? Any of my old friends around anymore? 😬

pgibbo

Welcome back dude. Keep up the good work

joey100

Good to see you back, now get some miles on that lovely bike of yours!

ray o

Jaysis....I wouldn't have picked you out of a line up in pic on the left! Good to see you back at it.

68 lost souls

Fair play to you, great to see that a change in attitude and paying attention to portion size can really make a change. Welcome back, looking forward to seeing you at the start line in Lilliput

griffin100

Tis good to see one of the old regulars back.

El Director

Thanks folks! Great to be back.

Where am I at?

Swim

Strangely enough this is the discipline that I feel I have least amount of work to do. My body position and technique isn't too bad. I'm lacking fitness and endurance of course but that will come.

My stroke rate is quite low at about 44 strokes per minute so that's an area to target.

I did a 1000TT, just for the craic like, on Feb 17th. Time 19:48, 44 strokes per minute

This week I did a CCS Test
400TT: 7:09
100's: 1:44; 1:49: 1:47; 1:48. Stroke rate of 50

200TT: 3:25
100's: 1:40; 1:46. Stroke rate of 52

Happy to see an improvement in my stroke rate over the last 3 weeks. CCS therefore is 1:52/100m

Bike

I was delighted to find out that I still, oddly, like doing turbo sessions 😊 happy days. For the last 5/6 weeks I've been just doing 2 a week with some build and sprints thrown in. I've also done two big gear sessions in the last two weeks - live those.

I had an FTP of 300 3 years ago, no idea where I am now but I would guess somewhere between 220 and 240. I'll do an FTP in two weeks time.

Run

Struggling with running to be honest but still enjoying it. I did one of the awesome, free run in the park in Boyle, Forest Park on Feb 4th

Dist: 4.86km
Time: 27:03

So lots to do on the run.

Sleep

I was surviving on 3 to 4 hours sleep for the guts of 3 years I'd say. Happy to say that I'm getting a good 7 to 8 now, massive difference! We got a new bed too, super king size, bloody amazing 😊I get to bed before 9:30 most nights now.

Nutrition

A bit hit and miss but at least I'm totally gone off take aways now! 😬 I'm supplementing with Vit D, C and protein.

Consistency

This can certainly be improved. I'm not getting my endurance sessions done in the bike or run. Swimming, no problem, I've hit 3 sessions per week for 4 weeks.

This is definitely my no. 1 objective for the next two months.

So that's where I'm at in a nutshell. I'm still preparing for training, I'll do 3 Base Phases, the first base will start in April.

El Director

Sat 11th March

This weekend was supposed to be a start on those long bike and runs. Well it was pissing rain this morning and I am not that commited (yet ) This morning was my window for the spin so I missed it. Got in a 35min easy run though.

Dist 5.63; Time 35:21; Pace 6:16/km; AHR 151;

What a glorious afternoon it turned out to be, I was too warm and had to remove layers!

El Director

Sunday 12th March

I did a trail run with a mate from home. It's the Suck Valley Way, about 110km of off road/bog. There are 8 sections in total and for years I've wanted to do it so myself and my mate will break it up into sections. We did just over 7km, Ballymoe to Castlerea section. It was beautiful. ☺️ I'm back in love with nature again ☺️ I'm still having to walk on these runs to keep HR down.

Dist 7.3km; Time 48:26; AHR 162; Pace 6:40/km

My longest run in years!

hf4z6sqo7vjngi

Good to see you back M.

Neady83

Great to see logs being resurrected, it's far too quiet around these parts. I wasn't here when you were logging previously El Director so looking forward to following your progress this year Hope it goes really well for you and you enjoy every minute.

MojoMaker

Welcome back Mr G. Hope the old trisuit still fits.