Tabata…OMG!

Well, first serious crack at a Tabata routine yesterday. Kind of feeling it today and it was certainly an experience.

The basics of Tabata is 8 rounds of 20 seconds flat out exercise with a 10 second rest in between per exercise. So each exercise lasts 4 minutes (20 + 10 x 8).

The key is to go flat out while exercising to get your heart rate up and you’ll improve your VO2 Max. The high heart rate is anaerobic exercise and burns the sugar component of fat in the body.*

While 20 seconds doesn’t sound much, after 3 rounds of 4 minutes I had built up a good sweat and completing the 7th and 8th round of exercise was challenging. I’m also feeling it a bit today.

I did three exercises: Deadlift (30kgs), Plank, Kettlebell Swing (12kg).

I pushed myself but needed to also focus on form. No point getting stupid injuries simply to go faster. I will build up the reps/20 seconds as I get better.

A couple of images from the Garmin:

Heart Rate Stats
Average heart rate is low (105) and considered aerobic but keep in min there was a warm up, cool down and two minute rests between exercises. That said the max of 143 could be higher but this is also due to working on form and and not speed. Overall a fair start. Next Tabata is Saturday afternoon.

 

GPS recording.

While I did walk around a bit between exercises this does look a little weird. Obviously the watch records everything which includes heading inside to get some iced water.

Tomorrow there is parkrun and then the next workout tomorrow afternoon.

Should be fun!

*-I’m not a doctor so just check this if you need to.

That Went Well 

Had a great night with a colleague last night helping her with her Diploma. She was in a bit of a pickle getting some coherence to her case study submission. We mainly focused on getting the right bullet points on to paper and she’ll flesh it out from there. She’s a smart cookie and it was great working with her and debating contexts, answers and ways to present the information. Reminds me of how much fun work can be when you work with smart people. Makes such a difference!

Anyway, she bought pizza over and a couple of soft drinks so not so good the diet front. But I did do a 4km run before we started and there was no alcohol to be seen.

Got another 5km run tonight to round out the month so should hit around 119-120km for January. That’s equal to June 2016’s best where I ran a half marathon. So happy to be building up the consistency and frequency of (almost) daily running. Actually the table below probably doesn’t show that. Running today would mean 18 days running out of a possible 31, or a ratio of 58% which is pretty shit! (the stars indicates races at parkrun).

 

parkrun (one word, all lower case) is a free, timed run every Saturday starting at 8am. It’s great fun and the best part is it’s all about a race against yourself, if you want. You can walk, jog, run, bring your dog, push a pram (with a kid in it otherwise you’d look weird!)

Plus, as I mentioned in a previous post, you can run alongside someone to keep your pace up and push them at the same time. In the end you’ll likely end up with a better time, if that’s what you’re after.

Anyway, take it one day at a time. 😉

A Good/Bad Weekend

The weekend started off well health & fitness wise. A good parkrun and no alcohol the night before. It kinda headed downhill after that. Not off a cliff but not ideal.

I needed to do some gutter cleaning Saturday afternoon in 38C weather before a storm hit – which didn’t! We watched the Scorchers with the Big Bash League here in Western Australia. That was good.

A red wine (just one) Saturday night.

The run on Sunday (target 14km) ended up being just over 7km. I blame the muggy weather from the (non)storm. I was heading out on my third lap of Lake Monger when I just didn’t think it was going to be a good run and the best thing to do was pack up and go home.

So I packed up and went home!

Now, to be fair, I usually push through these feelings but yesterday felt like stopping was the right thing to do.

I did the first lap in my Hoka One One Stinson 3‘s which are a very high cushioning running shoe. I had used the previous version while I had my shin splint issues and they did address that to some degree. But since getting some great physio and the accompanying exercises, I’ve been running in flatter shoes, the UA Speedform Gemini 2, and they’ve been great.

Fortunately I brought them with me and changed over after the first lap. The second lap was a lot better in terms of run, feel and muscle soreness.

Then home, watched some TV, the mugginess go worse so grabbed a Stout (just one). That kind of made me feel better. I then cooked dinner with a couple of glasses of red.

So, a good couple of runs some falling off the wagon AFD wise but nothing too outrageous.

The total km for January is looking good with a slow 3-5 km run tonight and another 5 km tomorrow.

 

One in a Row – Getting Specific

It’s 2017 and I need to lose some weight. I’m 86kgs and need to be close to 78… and stay there.

I need to move more – actually scratch that, I think I move enough.

I’m getting to average 100+ km per month in running. Yes it could be more but it’s a helluva lot more than it was and it’s pretty consistent. Even today I’ll run 10km home after work before heading out for dinner at the kid’s.

No, what I need to do is eat better. Actually, scratch that too, I eat reasonably well. It could be better but most of my meals are veggies, meat, chicken, salmon. I drink 2.5 litres of water per day.

What I need to do is drink less alcohol. I drink probably 3 glasses of red at night. Should be 2 according to medical authorities, could be less.

I usually drink with dinner then one or two with some TV.

So let’s try for less alcohol. No alcohol today. Even at dinner. Just for today to see if I can do “one in a row!”

A Slight Change of Focus

This used to be a blog about learning, management and leadership.

On reflection does the world need another blog about such a fluid and tenuous area? Well, maybe, but not from me.

A far more interesting and challenging topic, to me, these days is how to get and remain fit and healthy.

For example, I’m learning about the MAF (Maximum Aerobic Function) method of training developed by Dr Phil Maffetone. Very interesting and makes running longer distances more enjoyable.

More to come …