(Another) addition to the Garagym

I must stop saying that I’ve finished buying things for the Garagym… at the end of last year I got a box, some 10kg dumbbells and a foldable weights bench… the year before that I got us a spin bike and all the other bits and pieces for it.

Oh, and the big mural for the wall. Added to my existing squat rack, plates, two Olympic bars, TRX and kettlebells. I’m not not entirely sure when I’ll stop getting bits and pieces for it…

Anyway, here’s the latest edition… a big white board with markers, a wiper and magnets. 🙂 To help us remember what we’re doing in our workouts.

Here it is, with a few of my workouts on it, with some for some more. Any ideas what I could put in the blank bit? Workout ideas?

🙂

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Wk2 into Wk3 & progress

This last week had been a long week at work, with four out of six nights with me having broken sleep. I managed to nail it on Thursday night and Saturday night, and hopefully Sunday night will be ok, after a bath and a chill out evening. I won’t go on about it, but I will try and improve it.

Last week I did three runs, totalling nearly 17 miles – a lunchtime 5k on Tuesday, an early morning 5 on Thursday and a bit miler and an easy 8 miler today.

With my struggle with my sleeps and getting back into working, I ended up listening to my body and taking Wednesday and Thursday as rest days, and did two strength days including a couple of bike tabatas.

Here’s what I got up to in my training:

Wk2
Mon: KB 80/20 Strength + 1xBike Tabata
Tue: 5k lunchtime run
Wed: Rest
Thu: Rest
Fri: 5.3M easy run
Sat: Runner Strength + Finisher + 1xBike Tabata
Sun: 8M long

I really enjoyed my run on Sunday evening … leaving the house at 5pm, I decided to do it later in the day to avoid the wind. It was still there when I went so I decided to use it to my advantage and run with it at my back running east along the Clyde. Ha.

Across each bridge, then up through Glasgow green (it was well lit) and up High Street, along to and around George Square. Then up and to Sauchihall street and a wee play around the streets. Before running along and down towards and through the smartie tube across my 8th bridge and then home. 🙂

The two strength sessions I did were both done with Fit Girl. A bike tabata and KB workout on Monday night and a Runners Strength workout and a bike tabata.

I kept my bike tabatas short, just 1 tabata each time, 8 mins in total. I’ll aim for 3 tabatas again, 20 mins each time.

And here’s my results from the last two weeks:

1 Jan: 139.5lbs / 17.2% body fat
24lbs body fat / 115.5lbs other
79.3% lbm / 110.6lbs lbm
79.5cm waist / 47.3% wthr / 100cm hips

12 Jan: 137.4lbs / 15.6% body fat
21.4lbs body fat / 116lbs other
80.8% lbm / 111lbs lbm
78cm waist / 46.4% wthr / 98cm hips

-2.1lbs / -2.6lbs body fat / +0.5lbs other
-1.5cm waist / -2cm hips

Now for Monday I’m planning to be up early (6am) for a Strength workout and bike tabata. Then I’m running coaching in Monday and Wednesday night, and Saturday morning. So I’ll work my training around that.

Here’s what I’m planning:

Wk3
Mon: 3xBike Tabata + Runner Strength
(Run Coaching PM 10k)
Tue: 5k lunchtime run
Wed: 3xBike Tabata + Strength
(Run Coaching PM)
Thu: 4M incl intervals
Fri: 3xBike Tabata + Strength
Sat: 10M long / Running coaching
Sun: Rest

So what I’ve been doing including what I’ve been eating has been working to help me drop some weight / body fat / cms, but I need to get my sleep improved. I know what the issue is and I know how to improve it.

One change to my daily habits is stopping drinking coffee. I stopped it on Wednesday, and haven’t had any since. I haven’t had any side effects and had green tea today in a coffee shop. Easy peasy. Hopefully that helps.

I’ll build my strength workouts up and aim to get three done this week, if I can work it in with all of my other training / coaching and work. Lie in on Tuesday and Sunday. And my phone is going away early each night. 👍🏻

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Allergic to work?

I think I might be allergic to work…

As you probably read, I had two lovely restful weeks off work over the festivities, where my brain got to rest from working full time. I was WELL pleased with getting 10 hours sleep on average a night. My sleep was so good, I didn’t even need to take naps!

I’d done well with my training in the second week off (because I had plenty of time, and had got great sleeps) – 4 runs totalling about 25 miles and 3 good strength sessions. I was feeling great!

The weekend before I went back to work I spoke with a friend who had been having insomnia, and I shared my tips for how to get to sleep and what I’ve learned in the past. I shared the titles of the two audiobooks I have about how to get the best sleep… Night School by Richard Wiseman and Why we sleep by Mathew Walker.

They go into the research and history of what we know about sleep and why it’s so important. And they go into various tips on how you can improve your sleep to become a ‘super sleeper’. I listened to them, and now I put them on in one ear on my iPod if I can’t sleep.

It usually takes my mind off what I’m thinking about, and sometimes helps me get to sleep. Some of the chapters include research and studies that show if you don’t sleep, you die. So if that’s not a motivation I don’t know what is.

I was feeling quite successful having nailed my sleep like I was whilst on leave, and I reluctantly told my friend I’d had great 10 hours sleep for two weeks. Like everything I’d learned was finally working for me and I wanted to help him if I could too. (I did apologise after saying that out loud!)

I had a feeling the honeymoon would probably end soon (sleeping 11pm – 9am), as I’d be going back to work, and tried to get up earlier than I had been doing so that I’d get my body clock ready for this week (aiming to sleep 9pm – 6am).

I knew I had a busy start back to work this week, so logged in remotely on Thursday to check and clear emails and get set up for Monday. Then I turned off for a few more days and kept having good sleeps, even on the dreaded Sunday night before going back to work.

I thought I’d done well, I even managed to leave work on time on Monday! Magic I thought, I’ve nailed this!

Then Monday night, I had managed to do some training that day (even though it was on the Monday night at 6pm), and an early night, in bed just after 9pm as planned…

And then… at 2:30am Tuesday … ping, I was wide awake. Aaaaarrrrggh. Thinking about, you guessed it, work!

Things to do, things I hadn’t done, things I remembered, people I remembered. I tried my best and did all the things I know to do.

– stay in bed, take my mind away from my thoughts into an audiobook and hopefully drift off. – don’t worry about not sleeping or the time.
– if in bed not sleeping for more than 30 mins get up.
– I was too warm, so I got up to get a drink of water and a wee snack. – I lay on the sofa in the livingroom, wrapped up but not too warm. – rested, relaxed, made sure I was in the dark.
– went back to bed about 4:30am to try to sleep there again.

Ooft. Now I had planned an early morning run, so I’d need to be uk at 6 or 630am, but I needed my sleep as I wasn’t going to get the sleep I’d wanted. Maybe 5-7 hours. I ran at lunchtime instead.

Then Tuesday night, earlyish night again, in bed for 10pm at the latest … and rather annoyingly again … 2:30am, ping wide awake. Aaaaaarrrgghh.

So today, I’ve purposely not had any coffee and I’ve created a to do list in work and done a lot of it. (It is said / proven that if you write your thoughts down and think about what you’ll do to deal with them, you sleep better). Fingers crossed for a better sleep tonight.

I might have a bath, as it’s also proven that if you have a bath, your body warms up, then when you get out it cools down… and that’s what it does when it gets ready to sleep.

I haven’t exercised today (Wednesday), because I had a lie in instead today to try to catch up on my sleep this morning. And I’m starting to wind down and put the devices away etc.

I’ll try to nail this sleep thing and then look at my training for the rest of the week. Maybe: Mon: Strength & Tabata, Tue: 5k Run, Wed: Rest, Thu: Strength & Tabata, Fri: Run, Sat:Strength & Tabata, Sun: Long Run.

I might be allergic to work, and waking up and not able to get back to sleep for ages, but one thing I’ve learned is that there’s no point in being worried or upset about it. Time to try to become a super sleeper as well as a super worker!

What are your tips for getting a good nights sleep?

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Wk1 into Wk2 & Progress

I’ve had a good couple of weeks off work… lots of walks, loads of sleep and a refocus this last week on my training and doing something every day. I kept it simple, easing myself back in… bike tabatas and strength one day, then a run the next day, with walks sprinkled in nearly every day.

My sleep has probably been the best thing I’ve improved. I described December as me ‘limping towards the holidays’ and that it was. With a busy workload, and starting to feel a bit burned out with a light cold coming on, I was glad to get a wee break over the festive period.

During December I was getting 5-8 hours sleep a night, with an average of 7-8 a night week on week. Then boom … in the holidays…an average of just over 10 hours a night. Quite a difference, and I’m hoping to follow this through into the start of the year.

I’ll be up earlier to train at 6-730am ish, but I’m hoping to get to bed / sleep earlier too.

I posted this link on my Facebook page the other day, https://www.girlsgonestrong.com/blog/fat-loss/hierarchy-of-fat-loss/ the hierarchy of fat loss – 1. Nutrition 2. Sleep 3. Stress 4. Daily Movement 5. Training. Have a read, it’s a good article. So it’s not just diet and exercise, there are lots of factors that play their part in being healthy.

Anyway, here’s how my training I did in the last two weeks:

Wk52
Mon: Rest / 30 min walk
Tue: Rest / 45 min walk
Wed: 4.3M easy run incl 4 stairs reps
Thu: 2.8M + 4.6M (13.6M to go)
Fri: Rest
Sat: Rest
Sun: 8.2M

Plenty rest and walks and a few runs to help me get my 1,000 miles for the year.

Wk1
Mon: 5.4M easy run = 1,000 miles
Tue: 4M walk + Bike Tabata + Runner Strength
Wed: 3M walk + 6k Run
Thu: Bike Tabata 2 + KB 80/20 Strength + 5M walk & give blood
Fri: 5.5M easy Run + 2M walk
Sat: Bike Tabata 20:40 + Full Body Strength
Sun: 10M long run

On Saturday I had a nice day visiting friends, and on Sunday I’m doing a long run and meeting Audrey as part of the run. Then spending my last day off with Fit Girl. Eating out probably and doing something fun hopefully.

Above was my training and activity for last week, and below was my stats / measurements on 1 January.

Somehow my weight had peaked at its highest for a long time, eeeking towards 10 stone. And my body fat peaked too.

1 Jan: 139.5lbs / 17.2% body fat
24lbs body fat / 115.5lbs other
79.3% lbm / 110.6lbs lbm
79.5cm waist / 47.3% wthr

So I planned my training and did it and was just a bit more careful about eating only when I needed it. Not overeating, and being more conscious about what I consume. I still had some treats but generally only when I had a large calorie burn from running.

And here’s the progress, which I’m pretty pleased with:

6 Jan: 137.7lbs / 14.4% body fat
19.8lbs body fat / 117.9lbs other
81.9% lbm / 112.8lbs lbm

-4.2lbs body fat / +2.2lbs lbm = down 2lbs

I’m wondering if it has something to do with giving blood on Thursday, or if the training and being careful with not overeating is really working. Either way, it’s good progress for my first week back at focusing on training to my goals. Easing myself in.

Hopefully I’ll be able to continue when work is included in the picture too. I’ll be careful to take rest if I need it and if I don’t do 3 runs and 3 strength sessions a week I’ll probably be prioritising rest or sleep over training.

The strength work has been good this last week. Little and often and my saddle soreness seems to have worn off. I’m doing a 20 minute HIIT session on the bike, including the warm up, cool down and recoveries, then I’m going on to do strength sessions. I haven’t had much doms, so that’s good.

Now here’s the plan for next week. Mostly a repeat of this week, settling into my strength work and running 3-4 times a week.

Wk2
Mon: Bike Tabata + Runners Strength + Finisher
Tue: Run + 5k lunchtime
Wed: Bike Tabata + KB 80/20 + Finisher
Thu: Run
Fri: Bike Tabata + Full body Strength + Finisher
Sat: Run (or rest)
Sun: Rest (or Run or Strength)

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New bench for the Garagym

The other day my mirafit foldable bench got delivered … a sturdy bench which folds away when you’re not using it. Ideal for the Garagym.

I’ve not used it yet, but I will I’m the new week or two when I get back into lifting weights again. It had really good reviews and at £60 it was very reasonable too.

I also got a pair of 10kg dumbbells from mirafit. So I have a set of 8kgs, 10kgs and 12.5kgs dumbbells now, as well as 2 x 12kg kettlebells, an 8kg one and a 16kg one, plus lots of weight plates and a couple of bars.

Here’s the bench folded away, nice and tidy, next to the box I got a few months ago. I think that’s the Garagym complete now. (Don’t let me buy anything else for it!)

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Festive Fun & Walks & 31st pint

My two weeks off work for the festive period are coming to a close and I’ve had a good relaxing time. Plenty sleep (averaging 10 hours a night – yahoo!) … lots of walks and eating out and some runs and easing myself back into training this week.

The lots of sleep has been great, getting up when we want to… which has usually been around 9am…I’ve had such good sleeps that I haven’t felt like I’ve needed naps, just what I needed after a busy end to the year.

I need to get into an earlier routine (and back in the gym), so today I set the alarm for 7am and was in the gym for about 8am to do a bike Tabata and a kettlebell session before the day started.

(I’ll need to try to get myself up early tomorrow and the weekend to get me back into getting up really early for training then work – adjust my body clock back.)

After breakfast we walked into town for 11am and went to the Purrple Cat Cafe near the Trongate… you can book online and you pay a ‘welfare charge’ of £5 per person and can sit and play with over 20 cats (and kittens) and have coffee and cake if you want to.

There were some older cats, and some very young playful kittens, and a couple of playful cats too. We had a coffee each, but kept leaving the coffee to play with the cats. Lol.

After and hour in cat heaven, we headed over to the bank for me to deposit my annual elephant savings (including 5 x old £1 coins – yes, the banks still take them thankfully).

That’ll pay for my new Garmin viviosmart that got delivered today. It’s nice and sleek, and gives more info than the vivosmart 3 that I had. (I’m selling my old vivosmart 3 here, if you’re interested – email me lorn@lornpearsontrains.co.uk).

We then booked me an appointment at the Glasgow Blood Centre so I could give my 31st pint of blood. I like to give blood 2-3 times a year if I can… but in February 2018 my haemoglobin levels were too low, so I went back in July, to have given 2 donations this year. I booked an appointment for 1440 today which gave us time to get a good lunch beforehand.

We went into the Social and I had a very tasty pork and chorizo cheese burger and fries…perhaps a little greedy, but I figured I’d need the strength before giving blood. 🙂 plenty water too.

We seem to have done a lot of walking this holiday – 16,000 steps today… and similar steps the other days too. 12.5k steps a day on average in the last 4 weeks.

We’ve mainly just stuck around Glasgow, but been to many different parks and places. Parks and walks we’ve been on / to on this fortnight off work include:

– Bellahouston 🌳
– Pollok 🌳
– Festival 🌳
– Queens 🌳 (Eating lunch at Ollies)
– Linn 🌳 (Eating lunch at the Bank)
– Maxwell 🌳
– Kelvingrove 🌳
– Clyde 🚣‍♀️
– Mugdock Reservoir 💦
– Glasgow City Centre (cat cafe 🐈 , lunch out 🍔 & giving blood ❣)

Some nice wee winter days out, all balanced out. I think the next one will be Victoria Park on Friday if we get a chance.

We’ve cleared all of our decorations away, and met a few people for catch ups. This weekend I’m going to visit friends (including a very special wee girl) and then on Sunday I’m doing some running coaching with someone who is training to do the London Marathon.

This week I’ve managed to keep up with my training plans and done some more walking too:

Mon: 5.4M easy run
Tue: Bike Tabatas + Runner Strength (4M walk)
Wed: 6k easy run (3M walk)
Thu: Bike Tabatas + KB 80/20 Strength (6M walk)
Fri: 4-5 miles steady run
Sat: Bike Tabatas + Runners Strength + Finisher
Sun: 10M coaching run

Here’s me after giving blood with the usual tunnocks teacake (and I might have stuffed a tunnocks caramel in my bag secretly too – shhhhh).

The plan training wise next week is to keep it simple, alternating days of Strength vs Run days… Mon, Wed, Fri = Strength… Tue, Thu, Sat = Runs. And I’ll be back to walking to and from work. :-). No more cat cafes or giving blood for the foreseeable though. 🙂

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This weeks tunes

Here’s my most recent album purchase… 🙂

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