Best laid plans...

Okay, having a bit of a sulk now.

The conversation at physio this morning went something like this:
Her: How’s the arm?
Me: A bit sore today, actually.
Her: Why do you think that is?
Me: Because I went for a run. (failing to mention the second one this morning)
Her: It is way too soon for you to be running. Those poor ligaments are just hanging on by a thread. Stop torturing them.

So there goes the original return-to-fitness plan. Oh well, shit happens.

Change the plan. I’m allowed to walk. I’m allowed to ride (on nice flat surfaces).
That means, this year, it will be a walking and riding duathlon. No running for Sue.

Return to fitness

It's two months now since I last did any real exercise - gosh, that sounds like something that should be said in the confessional!

The lead-up to Christmas meant the usual slacking-off about exercise. But that was all going to be put right during our 2 week holiday in the South Island - camping, mountain biking and kayaking.

Then all those plans were blown on New Year's Day. We'd just ridden the lovely track around Lake Hayes and were zooming down the access road back to the car. Gravel road, lots of potholes, riding too fast - crash! I cart-wheeled my bike and landed in a very messy heap.

End result - small fracture in my forearm, dislocated elbow, grade 4 dislocation of my AC joint (shoulder). Lots of pain, lots of drugs and major change to the holiday plans.

So, here we are almost at the end of February. My recovery has, of course, been much slower than I would like. But the last couple of weeks has seen quite a lot of improvement and it looks like I will escape the surgery that was on the cards.

The most fitness work I've done is a few walks - not very far, not very fast, not very many.

Hence, I have forced myself to concentrate once more by setting a deadline - the REAL duathlon on 6 April. I've signed up already, so somehow I need to be able to walk/run 3.5km, ride 10km, walk/run 1.5km. And I'd really like to run, not walk.

I have just got home from doing day 1 of week 1 of the couch to 5km. And at least I managed to do it. Not sure about riding though - I think I'll start that later this week in the gym, rather than on a real bike.

And my other motivation - I want to be fit when I go to see Jake in London in April.

Okay, yes...

Okay, yes, I'm still alive.

Okay, yes, I still love ALL of you.

Okay, yes, my life is bloody wonderful.

Okay, no, I don't know if I'm going to get back into blogging.

Bit of a ride!

Sunday being a day of rest, we thought we'd go for a quiet ride.

50km.

The Tour of Waikanae is based on a 25km loop - you can do it 1, 2, 3 or 4 times.

It's a lovely ride, without too much hill work, but once again we got nailed by the wind.

This was Craig's first event, and the first time either of us has ridden over 20km. Our first aim was to finish, and we did it dead-on our target time of 2:30.

Very pleased with our efforts; let's see how we feel tomorrow!

Great weather for ducks!

I went for a lovely run last night - in the rain. I'd had enough of people for the day, so headed out to the waterfront, instead of in to the gym.

I did 5km - and ran about 3.5 of that. It would be no fun if it was windy as well, but the rain itself didn't worry me (I know you girls with glasses feel differently). I just made sure I wore a cap to keep my head and face fairly dry.

Things I like about running in the rain:
The shower afterwards felt wonderful
Hardly anyone about
Makes me feel like I'm really tough
I know everyone going by thinks I'm insane
I ran more and faster than usual
Everything feels so clean, despite being in the middle of the city

Bruises

You can tell when I'm getting lots of exercise. Not by how fit and trim I look - by the number of bruises I've got.

I've never been the most graceful soul (Mum, stop snickering) and my full clumsiness comes out when I exercise - particularly when there's equipment involved.

There are always a few around my ankles and lower shins where I knock the bike pedals or the cross trainer as I get on and off.

There's a beaut on my back at the moment - I got tangled up getting off my bike on a bridge and back-slammed the concrete balustrade.

A couple of big bruises on my thighs from walking into various weight machines.

The one on my knee where I tripped over my big feet and fell while walking (honest, I don't need any obstacles, I can trip over all by myself).

So, there's Sue - fit, healthy and damaged!

More bloody rain

DG has put up a great post about how to keep yourself exercising during the winter months. Perfect timing for us Wellingtonians - after all, we're well into spring so the weather is complete crap! Blowing 40 bastards and pissing with rain again today.

Last night we had a spectacular electrical storm - not something seen in Wellington much. The lights in our apartment kept dimming and then slowly coming back up again.

Still, the weather matches everyone's mood today - what a bunch of gloomy guts! Yes, I'm upset that we lost the RWC quarter final but really, IT IS ONLY A GAME! Get over it.

Like so many things, it all comes down to passion - and they wanted it more.

Certifiable!

By Friday I was really sick of not being able to ride my new bike. So we went for a 17km waterfront ride after work, regardless of the gale-force northerlies.

Going there was great, of course - going at over 40kph without even peddling. Coming back, not so much.

Not only did I get blown off the bike (stepped off before I fell off), but the wind then picked the bike up in the air, only connected to this earth by my grip on the handle bars. Still, it was a great ride.

The wind has pretty much continued all weekend - I think it's the only time I've heard a forecast for Wellington that included the words 'gusting hurricane force'!

Managed to get another good (18km) ride in yesterday morning though, when the weather was a bit calmer.

And then this morning (after the ABs got humiliated by the French) I went and took my angst out on the cross trainer and treadmill - and my abs - so it's been a great weekend of exercise.

Now there are a couple of blokes parked in my lounge watching Bathhurst - oh well, guess I can't have the perfect weekend!

Love your kids? Make them poo!

Anyone else seen it? An ad on TV recommending we feed (a famous brand fibre product) to our kids!

That's right folks! Forget about proper nutrition. Let your kids eat all the fat-filled fast food they want. Don't worry that their protein-rich, vegetable-poor diet is bunging up their bums. Just sprinkle a handful of this stuff on their sugary breakfast cereal and all those dietary short-comings will be solved.

Forget about teaching your kids about proper nutrition. Just show them there is a supplement for every need - including the need to poo. Don't worry that all that fatty meat is increasing their risk of colon cancer, because this fibrous wonder-food will fix all that.

Oh, please!

A few simple steps

There are lots of different theories about how to lose weight and keep it off, lots of plans for being fit and leading a healthy lifestyle. I found a plan that helped me to lose the life-restricting weight I was carrying; what worked for me may not be right for others - we all need to find our own way.

I do think, however, that most plans boil down to a few simple steps. Following these steps might not show a drastic change in your weight and fitness, but will eventually lead to a healthier, sustainable lifestyle.

Water
The massive upsurge in bottled water sales shows how much everyone is buying in to this. It's one of the easiest things to change in your lifestyle - simply DRINK MORE WATER. You don't have to buy it; most of us are lucky enough to live in places where the tap water is fine for drinking.

I make sure I drink two litres a day, with about an extra litre per hour of exercise. It's simple to work out if you're getting enough water - if your pee is dark, you need more; if it's clear you're probably drinking too much and making your kidneys work too hard. Aim for a pale, lemony yellow.

Food
Simple changes here, too, can make such a difference. Less fat, sugar and salt, more whole foods, fibre and lean protein.

As well as the type of food, look at the volume. Whether you eat 3 'large' meals a day or go for the approach of having 5 or 6 small meals, look at how much you are eating. Reducing portion sizes, particularly of protein and high-carb foods, will make an enormous difference.

Exercise
Again, this is simple. Get more of it. If you're not getting any exercise, start doing something. If you're already exercising a bit, increase it - maybe track it for a couple of weeks and then work how how/when to do more. If you're a complete fit-freak and exercising for hours everyday - good on you (but make sure you're doing quality exercise and that you give your body recovery time).


Okay, so you've decided you want to make some changes in your life. How will you do it?

Again, this is different for everyone. You might feel comfortable making all these steps at the same time - I did, and it worked for me. But if the thought of all that change completely freaks you out, try this:
Make a list of the 10 things you'd most like to change (and I would suggest you start with the water thing and have exercise fairly close to the top of the list). Then write a schedule of when you're going to make those changes - maybe one on the first of each month? That way, each change will become a part of your life (a habit) before you move on to the next one.

No matter which approach you take to change, you will be making change for the better.

Best laid plans...

I really wanted to go for my run last night. And yes, Helena, I even would have done an extra 5km for you (not).

But the weather and the airline intervened. Quite a few planes got turned back from Wellington yesterday afternoon - couldn't land because of high winds. Which meant by the evening the schedule was pretty well stuffed.

So my flight was nearly 90 minutes late (and it was one of the worst landings I've ever had). By the time I got home just after 8 o'clock, there was no way I was putting on my sneakers and heading out the door.

Now I just have to make sure I follow the 'never skip two days in a row' rule and move my butt today. Preferably on my new bike.

Now, cut that out!

I just re-read yesterday's post and realised I've started October with a defeatist attitude!

Just because I'll be getting back from Auckland a bit late doesn't mean I should give up on getting any exercise.

So, when I get home, I will be going for a 5km jog (with maybe as bit of walking).

That's a better attitude.

All-about-exercise-post

September exercise wrap up
Days I did something: 27/30
Days I did nothing: 3/30
Days I did something I rate as significant exercise: 20/30
Number of gym visits: 8/30
Number of non-gym days where I did exercise that I consider a worthy replacement: 7/30

October exercise aims
No more than 6 days without significant exercise (September was 10)

Although I really like the gym, at the moment I'd rather be out riding, weather permitting.

Cool shit from the weekend
Craig bought me a bike computer. How geek-cool is that? I can measure distance, time on the bike, top speed, average speed...
Much application of ice (external) and gin (internal) meant my knee felt not-too-bad on Saturday, so we rode all over the place, stopping to drink coffees and cruise the Lyall Bay mega centre and clocked up 17.5km.
Some dickhead tried to kill me again (cut in front of me at an intersection), so I went and bought a BRIGHT yellow cycle top (and an orange one for Craig) along with some cool sunnies to make me go faster on the bike.
Sunday the weather in town was yucky, so we went out to Paekakariki to eat brunch and rode the trails in QE2 park. Only 8km, but LOTS of grunty hills.
I remembered DG's post about spending the first part of any exercise adventure freaking out about not being able to do things, as I crept/skidded down steep gravel-pathed hills, terrified of leaving half my skin on the stones if I came off. But I did it, and got very brave as time went on!
Finally got sick of my shonky gears and bought a bike off TradeMe tonight. Have already picked it up. Very cool and can't wait to try it out.

Phew!

Off to Auckland for the day tomorrow so I suspect the first day of October may be without significant exercise...

Thanks a bunch

I'd just like to say thanks to the woman driving the Fiesta who pulled a U-turn in front of me while I was riding my bike in Evans Bay last night.

Thanks for missing me.

Thanks for being completely unaware of my existence.

Thanks for opening your door without checking your wing mirror.

Thanks for making me stop so suddenly that I managed to wrench my knee - again.

Thanks for at least driving so badly I had already started to slow down before your idiotic stunt with the door. That way I didn't hit your door and fly off my bike into the wild blue yonder.

Thanks for checking to make sure I was okay before getting back into your car and driving off.

Thanks.

It's okay, my knee has been vastly improved by applying gin. Internally.

Never skip two days in a row

Not a bad rule this one – and it can apply to eating and to exercise!

We all skip a day now and then – we’re human and sometimes these things just happen. But how you cope with the next day can make all the difference. Because if you skip two days, it’s even easier for it to become three, then four…

One day off track with your eating won’t do much harm – but a whole week will! Try not to just shrug your shoulders after a self-indulgent day and say “Well, this week is shot, might as well eat whatever I like”!

If you missed your run yesterday when it was pouring with rain, or didn’t make it to the gym because you bumped into a friend on the way home and went to the pub instead, you might be feeling a bit lazy today. GET OVER IT! Get those running shoes on your feet and get out the door – you know you’ll feel better if you do.

Now, if I can just practice what I preach…

Look for inspiration every day

Daily inspiration will help sustain long-term motivation.

Inspiration can be found in all sorts of places. Lots of us find it other people’s blogs and online forums. There is inspiration to be found in magazines, in books (especially biographies); in music and in the people you see everyday.

It’s not just stories of other people’s weight loss which are inspiring. I love to hear about people who have achieved success through determination and hard work, or overcome supposedly overwhelming obstacles to get what they want (Mark Inglis is a perfect example, even if he did cause a bit of controversy on the way).

On days you struggle to find inspiration in the world around you – look back at your own success. Read some of your old posts; remember how it felt when you lost the first 5kg or how much it thrilled you the first time you ran instead of walking.

Inspiration is all around us. And it’s much easier to see if you actually look for it.

My fabulous weekend PART TWO

Well, we had our romantic night away, a lovely time looking at beautiful glass – so how to fill the remaining day of our weekend?

By kicking our arses on a gnarly bike ride of course!

Okay, not really gnarly, but pretty challenging for us. We rode round from Burdans Gate, past Pencarrow Light and almost to Baring Head. It’s mostly flat all the way, but harder than a normal ride because it’s a gravel track. We rode 40 minutes there, and then 50 minutes back because of the head wind.

Amazing scenery – a lot of ships were wrecked on this coast. It’s all quite bleak, and yet the city is just over the other side of the harbour.
Stopped at the ‘car gate’ to catch our breath – and for me to wash some of the crud out of my brakes after getting stuck in some swampy stuff. Craig tried to catch a pic of me taking a pee behind a bush. Luckily he was too slow so all you get to see are my legs, not my hairy butt!
I found the last 20 minutes hard work (not helped by a downpour of rain) and think I would rate this the toughest ride I’ve done. Boy I loved it though.

It’s so cool to be with someone who wants to do these things with me – and I’m sure that pushes me into doing more things too.

Weight this morning was 80.2kg, so managed to keep steady over a couple of fairly hectic weeks.

My fabulous weekend PART ONE

Whipped off after work on Friday to Wanganui. I know, not a glamorous holiday destination - but there was GLASS to be looked at! And we got to stay here. It was just glorious...

Arrived just on dark on Friday night and had a BBQ - steak and salad we'd picked up on the way. All the provisions for breakfast were supplied (bacon, eggs, cereal, bottled fruit, coffee....). And the next morning the woman who runs the place walked over the paddocks from her place with a loaf of fresh-baked bread. And her gorgeous golden Labrador brought us the paper. Aww...

Then, into Wanganui for coffee and some serious glass viewing. And a bit of buying.

Home again on Saturday evening. That made it feel like a long weekend, because we got home and still had another day before we went back to work - and Sunday is another post.

Later with photos.

Our room...


Do I look as happy as I feel?

What a fabulous day yesterday!

The weather was great – 18 degrees, clear, sunny and still.

My day at work was great – everything I needed done just feel into place.

Exercise was great – 45 minute bike ride, 15 minutes of which was uphill so I really put in some good work. And we had fun doing it.

The man was great – I got home and ALL the housework had been done. He'd gone home during the day to do it. Just gotta love that!

Overall, I just feel fantastic at the moment.

Continuing in yesterday's theme...

NEVER under-estimate the power of positive thinking. Focus on why you can instead of why you can’t, and so many obstacles fall away.

Watch what you are thinking. Be aware of your self-talk. I know this sometimes sounds a bit touchy-feely, but we talk to ourselves all the time.

I don't mean the nutty lady wandering down the street muttering to herself. I mean those thoughts we usually aren’t even aware of. You know the ones – I don’t have enough self-control to eat well, I can’t get fit because I’m not a sporty person, it will never work.

Start listening to yourself. Catch those negative thoughts and push them away. Replace them with positive thoughts – eating well will make me feel good, I’ll find an activity I like and then getting fit will be fun, I can make these changes.

The positive thinking habit can be hard. You might even feel a bit silly doing it – but our thoughts have a powerful influence over our lives.

LBTEPA wrote a great post about this a while back, and it has been going through my head a lot in the last few weeks. I hope you don’t mind me quoting you, but the ‘Act as if’ idea struck a real chord with me:

This week has been such an “Act As If” week – Act As If I’m disciplined, motivated, cheerful, organised. And let me tell you, as strategies go, it’s worked a TREAT. Really. I’m sure the effortlessness will return soon. It WILL.

What this says to me is: when things are a bit too hard, act as if you can do them. Then suddenly they’re habits again and doing them comes naturally.

It’s another form of positive thinking. And it doesn’t just apply to weight loss or getting fit. It applies to all parts of our lives.