Different Class

I am behind, but only notionally. It’s an indicator of progression that I realised this yesterday and have therefore made today a stay at home one, with all the stuff that needs to be done ‘outside’ tackled tomorrow. Assuming I can edit this pamphlet submission to my liking and have that plus another piece ready for husband to look at this evening, everything else is eminently completable.

Much has improved this month, and undoubtedly exercise is at least in part responsible. However, there is a downside, which doesn’t matter so much now when I’m busy, but will really begin to bite when I’m not. After all, part of the wider plan last year was to drag my sorry arse out and become more sociable. It was working very well too, right up until yesterday when everybody appears to have decided they’ve had enough.

I can’t make anyone else like exercise as much as I do right now, that’s not how this works. I also get that these people have lives which are not comparable to mine. Trying to fit everything in becomes an increasingly precarious ask, and as a result it might be time at the end of the month to rethink my exercise position in terms of what is done where. I may well go down to two classes a week instead of three.

The rest therefore can be done on a bike, in the mornings instead of evenings. It occurs to me I need to set a notional goal for February as has been the case in January, and it might be a plan to do so now rather than panic and scrabble about to do so the week before, especially as classes are organised so far in advance. In fact, whilst I’m having that crucial third cuppa, that’s exactly what I’ll do.

Time to move exercise to the next level.

Run for Home

I’ll be ditching my Fitbit over Christmas, because no Google, not happening. Instead, I’ll be picking up a Garmin watch. I’ve been doing some research on what the new system brings me, and it’s already getting me quite excited.

Last night’s Blaze was also a triumph, despite the fact my mouth’s still fucking painful. When I’m told to run at 8/10 for three minutes and not go balls out, a part of my brain quietly celebrates. The irony of course was that I was the only person doing what was asked of them last night. Everybody else struggled. Regulation has become my real, abiding strength.

Yesterday’s workout was also notable for another reason.

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Yes, I ceased to exist at 8.05 :D That drop out is why I’m in blue at 7.44 too: my belt is not happy holding charge right now. It could also be the belt, after a year of use, that’s not optimal, it may be time to investigate that as a possible reason. Despite this, that’s a 77% effort score, closer to 8/10 than seven. Nine minutes of aerobic threshold run was, it must be said, the most satisfying part of all.

It makes me want to now run in three minute bursts, with active recovery in between, to see how long I can go. That’s certainly a game plan going forward. It’s not running at particularly high speed either, just 7 kph. It is why cycling has such massive potential for stamina training too: being able to keep going, for long periods at a time, is massively helpful. Except always, ultimately, I am at a disadvantage.

Lung capacity is the intractable that must be managed.

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There is nothing that can be done about the shortcomings of my body. There’s no way to undo the damage of pneumonia and poor lung function. All I can hope is to maintain a certain level of fitness, and hope that is enough to allow an increase in both strength and capacity. It would help if I could find a peak flow meter to check whether anything has improved on that front since September.

Never tidy anything up, kids.

50 Words for Snow

This weekend was always planned to be off the exercise grid. I’ve worked stupidly hard across the last couple of months, and really need to reorganise my exercise plans. Therefore, this afternoon, there’s a calendar that’s been completed.

Rest is becoming the most important part of my planning. Having put that into my calendar first, twice a week, makes fitting the rest of my work around it easy. I also want to add more bike into the schedule, to start training with my husband who’s now back to full fitness after his operation. Eleven days in December’s a decent figure to aim for in terms of attainment, and makes for a solid foundation to build on in January.

After that, there’s a lot of psychology at play which needs to be addressed.

This article is an absolute corker: so much so I’ve copied the thirteen headers into a list and stuck them on the wall as reminders. Number 6 might be the most important one of all: avoid making judgements about your day first thing in the morning. This is so utterly true for so many things, not just exercise. I can remember a lot of days that went south because of me making a dumb decision before the first caffeine had kicked in.

Using this as a basis, I can make a strong effort to beat my monthly exercise total for October. There’s also the matter of becoming Gold status on the MyZone belt once the minimum number of MEPs is reached, which should be some time in the first ten days of next month. It doesn’t matter how they happen, just as long as they do, and that’s really not ever going to be a problem.

I’ll see you next week for an update.

Sing it Back

…ooh look, it’s two days into a new month and I’ve not put my belt on yet. Dun worry, that’ll all change tomorrow. For now, it’s probably time to celebrate last month’s achievement.

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4611 MEP’s to beat… that’s gonna take some work. I could strap on the belt 24/7, I suppose, but that rather defeats the object of the exercise. What’s needed here is CONSISTENCY, which is really quite easy to work on. Keep the rest days, know when it’s appropriate not to push, and ensure that there’s a proper balance between cardio and strength training.

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I always knew today would need to be an enforced rest day, and undoubtedly as we get closer to Christmas there will be other days where it is impossible to fit in the exercise required. If there’s a feeling on Tuesday morning there’s enough energy to catch up on today’s missed work I will, but it’s more likely to be a gimme. 22 days out of 31 with summat is brilliant. 

The aim is 20 days minimum on the calendar for November.

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With the news breaking yesterday that Google’s bought Fitbit, you’ll all soon be able to see my data, all over the interwebs without me needing to do screencaps… ^^ Until the changeover happens, I have plenty of opportunities to work on that 12k a day step total. If I wondered why I was so wiped after Wednesday night this week, I reckon almost 20k including a Blaze with hill incline runs probably had summat to do with it…

That’s tomorrow’s task too, with some heavy lifting thrown in for good measure. Why am I doing all this again…?

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However, I will be very much enjoying not having exercised today, oh yes…

Work That Body

Apologies for absence yesterday, but I’m on a bit of a mission. Now this new desk is set up, and the new machine pretty much established, it is time to get a long-ignored set of issues done and dusted. Over a decade’s worth of detritus needs to be organised, much of it removed. Right now most of that is sitting in the middle of the front room. That’s Saturday afternoon’s task after the Gym. Speaking of which…


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Every exercise session I do with my heart-rate belt gives me a MYZONE Effort Point (MEP) score: August was the low water mark, for obvious reasons. I have another five days of exercise to do, and that should then exceed that monthly exercise total. It has been a really interesting week too, with some quite distinct improvements in both fitness and ability.

Those of you paying attention will know I have a historical hip injury that’s being treated with physiotherapy. In the last week, legs have been pushed a lot, especially on gradients, and the effect that had on my left side, particuarly on Thursday, was significant. In fact, at one point, it was as if that entire side was so hot it could be burning. There wasn’t pain, which is still a surprise… but that sensation was not pleasant.

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The highlight undoubtedly was Thursday.

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It should be noted that there’s not a single red minute in any of this. That’s only seven of yellow effort too… so why is this so good? I wasn’t tired at all: there was constant, sustained effort, and good use of both weights and exercises. I split jumped for the first time, and ran on an eight percent incline for thirty seconds. Thursday was a day of solid, undeniable progress.

I’m also raring to go this morning, once I’ve knocked some chores off and cleared a portion of the pile of stuff to my left. Enthusiasm to work has never been a real issue: problems would arise not being strong enough to do what I wanted to do. That is no longer a problem. The strength is here.

That’s all that is really needed.

Happy

When I began my exercise journey, there were blog posts about it. In fact, if you go search my archive, you’ll find them. Things were considerably simpler back then, which seems quite bizarre right now to say, considering how much fear was felt. A great deal has changed in that intervening couple of years, not just my attitude towards working hard. The most significant change however is an ability to pull feelings from head to page without their inherent substance altering.

Let us begin this new venture therefore by looking at my year thus far using only the monitoring tools at my disposal.

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The Fitbit on my wrist has been on there for 51 of 52 weeks: there’s a small gap at the end of December when the Christmas present failed and needed replacement. That graph tells you when I was ill this year (March and August) and despite its monitoring shortfalls, is a pretty decent record of how hard I’ve worked. Since switching to a heart monitor, the actual scope of effort’s been far better recorded.

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For a time, this Fitbit became no more than a glorified pedometer. Using a heart rate belt for every piece of organised exercise is great for effort, but doesn’t recognise all the times my belt isn’t on. Therefore the concept of Active Minutes is gaining more prominence, especially on days when I’m not on a treadmill or lifting weights. This week’s benchmark therefore is 316 active minutes in the first four days of work. Once we have a seven day total, that’s going to guide thinking going forward.

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Then, there’s that ever-elusive Red Zone in my exercise classes. I tried on Thursday after Wednesday’s success but didn’t get close: it wasn’t a mental issue. I was just fucked. The best chance that exists to pull red minutes is when a) the workout is geared towards things I can get my heart-rate up for or b) I cheat. Wednesday night, that’s what I did. I just ran for 4 minutes and BOOM there I am.

Going forward therefore, it might be time to reassess some goals.

If weight loss is my key, this is probably the moment to start reassessing what my basal metabolic rate is being fuelled by. I don’t like using MyFitnessPal to keep a calorie goal but if I wanna get the weight to vanish, it might be the moment. All those people who tell me that knowledge is power aren’t having to fight nearly as many internal demons as me either, I’d wager. There’ll still be the occasional slice of cake. I’m not an idiot.

Learning to form good habits is one of the things I’ve been subconsciously doing for months. These are the kind of positive steps that need to be implemented as we head towards Christmas… and that’s why there’s a header for these posts. Once a week, on a Saturday, we’ll go through the week’s exercise and look where we are. Yes, there may even be a Bridget Jones’ style weigh in.

It gives me the chance to talk about other stuff in the week than getting fit.

Three

On July 7th, 2016 (it was Thursday) my PT, who I’d been seeing for a month, asked me to weigh myself at the Gym for accountability. Three years on, there are some interesting numbers to digest, as another significant exercise milestone is reached.

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My Fitbit is no longer primary means by which attainment is judged, however (hello MyZone, heart-rate belts beat all comers hands down) but having said that, those cumulative numbers are pretty cool. Still gotta go some to beat the 50k at Ride London last year, but that may yet happen over the Summer if I set myself the goal. Notional achievement like this is useful. Yes, you have the stamina to do A BIG THING. 

Others appreciate and respect shows of strength like this.

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This snapshot however is the most useful one of all, as it is the baseline from which I’ve worked from since Day One. The fat mass metric should, ideally remain at zero, considering my current numbers and therefore losing a kilo and a half is totally acceptable. That fat percentage number is most interesting of all.  Still got a fair way to go. Most of my actual weight loss came before confidence to ask for help existed…

The bigger issue however is nothing to do with numbers.

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Mentally, all of this can be a fucking HUGE ask. The day you have a ton of other stuff that piles into your brain and effects everything, to then go and work your arse off can simply be an action too much. It isn’t physical energy required to do the work, but a mental ability; often far more of a struggle when self-confidence wavers. If you’re lucky enough to be one of those people for whom mental toughness isn’t an issue, I salute you.

I call myself an idiot far more often than is healthy. Blaming yourself is easy when the numbers don’t move, or you miss out on something other people seem to achieve with ease. When I’m in these dark mental places, it is the bigger picture that always matters more. Do something. Just keep going. Finish the class. Sure, your numbers won’t look stellar, but they’re still numbers. Doing it well is better than doing nothing.

Everything adds to slow, notional progress.

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Today’s gonna be a tough ask when I get to the Gym. I’m still going, and I’ll work as hard as possible. After that, everything else is a bonus.

Forward is the only direction.