Do I have to? (#Janathon day 9)

Yesterday, I made no plans as to what exercise I was going to do today.

When I went to get G from Brownies last night, it was bucketing down - that would rule out the towpaths (which may cause a problem on Friday, but not going to worry about that now). The open swimming session at the baths isn't until 4pm, so I decided to leave the decision until this morning.

Today is the first day I've thought "I'm not sure I want to do any exercise today" and my legs are helpfully reminding me that I have been doing quite a bit lately. However, I've only got today and tomorrow then I'm back to the full work routine, which will definately reduce the amount of time I have available to do exercise and more than likely reduce my inclination to do so as well. I decided to take the kids to school and defer a final decision until later.

The school is well within walking distance of home, however most days I take the kids halfway there in the car so I can then drive straight to work in Birmingham City Centre. When I'm off, however, I'm not going to waste the fuel and will quite happily walk them all the way. It's amazing how much the kids love playing the lamp post game. (You can run off - but only as far as the next lamp-post, then you have to wait for me to catch up)! Chalked up a mile's worth of walking though (and with all the exercise I've been doing, I'm running out of deodorant fast, so a walk to Boots may be on the cards on the way to get the kids as well!)

Ken Bruce's Popmaster quiz on Radio 2 has been a fairly good marker for me in the past in so far as that if I'm intending to do something and haven't started, the end of the quiz is when I should get going. I made the decision I was going to the gym and off I went.

Unsuprisingly, for 11am on a Wednesday morning, when I arrived, I was the only person there. That gives me an opportunity to post a couple of photos of where I've been exercising recently. OK, so one gym is pretty much the same as another, however I don't think it's bad given it's council-run.

Given my earlier lack of enthusiasm, I decided to just use the treadmill and the exercise bike today, but I covered a good distance on both and most definitely broke a sweat, so I'm happy with what I got done. That took my total milage past 75 for the month to date.

During a mid-afternoon walk to the shops on the way to pick the kids up, I decided to use a short section of the towpath, which I knew was grass and earth as opposed to anything more solid. It was slippy! Glad I was only walking as opposed to running as I'd be worried about my footing, however it reminded me that I'm going to need to do some exercise on Friday. The towpath in the centre of Birmingham is more solid (depending on which side of it you run on), but it can be uneven enough to provide some fairly big puddles, so obviously I'm hoping for some dry weather between now and then. I might get lucky with this wish, but then the temperature is due to drop as well, so it may be ice as opposed to water that I'm having to deal with.

Tomorrow is my last day on holiday before I have to go back to work and I've decided I'm not going to spend any of it at the gym. I have a vague idea as to what I'd like to do in my mind, as doing nothing is NOT an option. (Hopefully, if I keep thinking it, typing it and saying it, exercise will become something that's a part of my regular routine as opposed to something that gets tacked on when there's nothing else to do).

Walking:
Distance - 2.87 miles
Time - 00:49:12


Running: 
Distance -3.22 miles
Time - 35m 36

Exercise Bike:
Distance - 8.26 miles
Time - 28m 03


Total today:
Distance -14.35 miles
Time - 1h 52m 51

Janathon:
Total Distance -83.16 miles
Total Time -12h 53m 49
Miles remaining -26.84

Super Sprint - Try (Janathon Day 8)

I've been thinking about this off and on for a couple of days and so whilst the kids went back to school today, I still have a couple of days off. This gave me the ideal opportunity to try... a triathlon.

Looking through the pages on Wikipedia, I decided that a Super Sprint should be attainable. That's 400m (0.25/mile) swimming, followed by 10k (6.2 miles) cycling, followed by 2.5k (1.5 miles) running.

I kind of did it and I kind of cocked it up (both accidentally and on purpose). When preparing, I worked out that I would be able to drop the kids at school and get to the local baths in sufficient time to be able to do 400m, which would be 8 laps of the pool. This would have been right had the pool been 50 metres. It wasn't, it was 22. A quick calculation later and I would have to do 18.18 laps. Clearly it was going to be impossible to measure .18 of a lap, so I decided to round it to 19.

The pool was quite busy, which made the swim a bit like dodgems. At least everyone was doing lengths - it can be a real pain when you have a couple of people who only want to do widths.

Half way through, I realised I was having the benefit of a wall at each end of the pool, giving me a kick off and this was something a real triathlete wouldn't have, so I added another lap to make it a round 20. As it's the first time I'd been swimming in a while, I did breast stroke to complete the laps as I wasn't sure how my body would react if I tried to do front crawl for 20 laps given the exercise I've done recently and that there was more to come! I did, however, tack an extra couple of laps on the end of front crawl giving me an initial time of 15 mins 47 seconds for 22 laps of 22m (484m). [Assuming an average pace, I reached 400m at 13m 02].

By this point, I'd only been in the pool 16 minutes and there were still about 25 minutes of the session remaining, so after a short break, I decided to do it again! As I approached lap 22, I was desparately trying to work out what I'd have to do to reach 1k. I decided to carry on to lap 25 whilst I tried to work it out, but my brain was having none of it this morning. Even though the pool was clearing so I wasn't having to play dodgems as much, I just couldn't get my head around the sum. Finally, I gave in and decided to complete 28 laps. That way, I'd covered 50 laps of the pool and that would have to be good enough.

In triathlons, there is a transition zone between events where competitors change from wetsuit into cycling gear. My transition zone went via the changing rooms to the car park, so I could drive myself home. I'd got a drinks bottle and my headphones set up near the bike so I could do a quick change into my exercise gear and get on with it. Usually, I make set up an exercise bike so there's some kind of resistance - not today. Easiest setting and just got on with it.

Finally, it came time for the run. I'd mapped out the 2.5k distance to start after a minute's warm up, which was a nice loop round the back of the estate. I have to confess, I didn't manage to run all the way. The first 1k was fine, but I walked 0.5k before breaking back into a jog again. A short walk was also required up a hill, before managing to complete the rest of the distance.

So in terms of the triathlon distance, I reckon - Swim: 13m 02. Cycle: 18m 44. Run: 18m 47 (when you deduct the 1m warm up and the 5m extra at the end after the 2.5k finished). This gives me a total of 50m 33 excluding transistions. Could have been worse! Obviously this is in no way scientific, but it does give me something to aim for if I have the time and want to give it ago again.

Walking: (School Runs)
Distance -1.33 miles
Time - 20m 09


Running: (Triathlon Part 3) http://runkeeper.com/user/plockplock/activity/140524608
Distance -1.94 miles
Time - 25m 01

Exercise Bike: (Triathlon Part 2)
Distance - 6.3 miles
Time - 18m 44

Swimming: (Triathlon Part 1)
Distance - 0.68 miles
Time - 34m 22

Total today:
Distance - 10.25 miles
Time -1h 38m 16

Janathon:
Total Distance - 68.81 miles
Total Time - 11h 00m 58
Miles remaining - 41.19

Janathon Day 7

So I'm awarding myself two of my very own home made badges. I don't think I've ever exercised for seven straight days before, so even if I don't make it to the end of Janathon, I can still say I've accomplished something.

Originally, I'd only planned on going to the gym after Stellian got home from work, however today was an inset day for the kids and although we'd been out to Merry Hill for G's eye test and returned a borrowed item to a friend, it still felt like cabin fever was setting in. It was therefore a return to the Sheepwash with the kids on their scooters for an afternoon walk. It was quite a nice day outside. The PCSOs certainly thought so as we either saw 6 (or maybe the same set twice) as we took in the fresh air and they came past on their bikes.

Walking: http://runkeeper.com/user/plockplock/activity/140326231
Distance - 2.57 miles
Time - 50m 21







The gym was the busiest I'd seen it. I got there around 5.30pm and I'm not sure I've been on a Monday before, however I was pleased to see there was a treadmill free. Until I got on it. Unfortunately, the touch screen was slow/non-responsive. All I want to do is plug in my USB stick and music and get going. I hit quick-start as usual, and it took nearly 4 of the 5 minutes of the warm up I usually to try and get it set up the way I wanted, but it wasn't playing ball so I gave in. Fortunately, after I did about a kilometer and a half the girl on the treadmill next to me decided she'd had enough, so with no-one waiting for it, I told the treadmill to stop and asked it to save the data to my USB stick. This doesn't always work so I've use my phone to take a photo of the screen so I can ensure my data IS captured. Today, this wasn't possible as the treadmill accepted 'Exit' as the command instead of 'Save'. Fortunately, I was able to remember my distance and I use a stopwatch to help me with split-times, so I have a rough idea how I did. Changing machines did break my rhythm and I quickly decided to move onto something else.

With a busy gym, it's easy to get distracted so I started playing a game when I was on the cross-trainer. (I've called it "Operation Moving Target" as my brain needed something to do.) It's very easy and it works like this. If you can see the screen of someone who is doing the same activity as you and who started before you, you're not allowed to stop your activity or hit cool-down until you pass the distance on their screen. I tried this on both the cross-trainer and on the exercise bike, but they decided to finish their activity before I passed them. Knowing what was on their screen, I passed it anyway, but it did lose some of the fun after that. If you're thinking I'm very sad, don't worry, I know Stellian will agree with you.

Running:
Distance -2.16 miles (total)
Time - 26m 04 (total)

Exercise Bike:
Distance - 4.97 miles
Time - 18m 10

Cross Trainer (Elliptical):
Distance - 2.39 miles
Time - 23m 59

Total today:
Distance - 12.09 miles
Time -1h 58m 34

Janathon:
Total Distance - 58.56 miles
Total Time - 9h 22m 42
Miles remaining - 51.44

The 100% unofficial Janathon blog badges

I like to be rewarded for a job well done and several quizzing sites I participate in award badges for achievements earned. At the end of the first week of Janathon, I decided I'd create a badge to go on my blog to show that I'd completed my first week. However, I then realised I'd broken the 50 mile barrier as well! So, one thing led to another and I've created 13 (cheesy as they are)! As the blog title suggests, they are 100% unofficial and no copyright infringement is intended. I am happy for anyone to use them in their blog should they wish. If anyone wants a badge making, let me know and I'll see what I can do.

And They're Off

Award yourself this badge when you've completed your first exercise in Janathon.









 
Walking

Award yourself this badge when you've completed your first walking (or treadmill) exercise in Janathon.







Running

Award yourself this badge when you've completed your first running exercise in Janathon.

Rowing

Award yourself this badge when you've completed your first rowing (or rowing machine) exercise in Janathon.

Rowing

Award yourself this badge when you've completed your first cycling (or exercise bike) exercise in Janathon.

Swimming

Award yourself this badge when you've completed your first rowing exercise in Janathon.








50 miles

Award yourself this badge when you've completed 50 miles of exercise activity.

 

75 miles

Award yourself this badge when you've completed 75 miles of exercise activity.







Ton up

Award yourself this badge when you've completed 100 miles of exercise activity.

1 week

First week down - well done. Award yourself this badge after 7 days of consecutive activity.









2 weeks

Second week over - nice work. Award yourself this badge after 14 days of consecutive activity.







3 weeks

Over half way now! Three weeks in - keep it going. Award yourself this badge after 21 days of consecutive activity.






4 weeks

The end is in sight - just a couple of days left - you can do it!. Award yourself this badge after 28 days of consecutive activity.






 

You're a Star

You have completed all 31 days of exercise activity in Janathon. Award yourself this badge and go for a long bath.


 

Edited 8/1/13 to include more badges:

 
Triathlete

Swim, Cycle and Run. If you complete one of each activity on the same day, award yourself this badge.

5 Hours

04:59:58, 04:59:59, 05:00:00. You're five hours fitter, so award yourself this badge.







10 Hours

Are your muscles aching? You've been exercising for 10 hours now. Award yourself this badge in recognition of your effort.

15 Hours

15 hours of exercise - what a great effort. Have a badge.







20 Hours

You've been working so hard to clock up 20 hours of exercise. Here's a badge just for you.

Sunday lunch and a pair of old trainers (Janathon day 6)

I started planning today's run yesterday. Ever since I moved to the West Midlands in 1995 (when I started university), I have had Sunday lunch with my family. This was originally at my Nan's house, but since she passed away, my Auntie Jen has cooked the Sunday roast. Knowing this, I decided that I would run home and Stellian agreed to take the kids straight home in the car.

I decided quite quickly that I would use the canal towpath as this tends to avoid elevation changes. Using runfinder.co.uk I worked out that I could either do a route that was 2.81 miles long, or a route that was 3.41 miles long. The shorter of the two, I knew exactly where I was going. The longer of the two - pretty much, but there were a couple of vague areas towards the start of which I wasn't absolutely clear. Also, to hit my target of 110 miles in January, I needed to do at least 3 miles, and that kind of made the decision for me. I dug out a pair of old trainers that I had wrecked running through a quite deep, but unavoidable puddle to be on the safe side as although it hadn't been raining recently, I wasn't convinced that this run wouldn't destroy another pair!

There were a couple of points I could have started my run after my initial warm up, immediately after crossing a main road or when I was on the towpath itself. As the route from the main road to the towpath wasn't one of the bits I wasn't familiar with, I decided to extend my warm up a little longer. This proved to be a good idea as the path was fairly steep with a couple of sets of wooden steps, but most of all it was muddy.

The towpath between Wolverhampton and Birmingham is the route for the Birmingham and Black Country half marathon (http://www.bbchm.co.uk/) which takes place in July each year (on my birthday in 2013). Their website says:

"All entrants are reminded of the 360 yard long tunnel at apx mile 6 – this can be dark and whilst reasonable steps will be taken to light the tunnel athletes should also consider their own options such as carrying a small hand or head torch."

My route today effectively started immediately before the tunnel (the 2.81 mile route would have avoided it!) I had seen the tunnel before when as a family we walked along the towpath last year. However, we didn't actually go through it and what it looks like on a nice sunny May afternoon is completely different to a dull day in January! I knew it was less likely to be muddy compared to the rest of the towpath, but I didn't count on it being very uneven cobbles. Even with a guardrail between the path and the canal, I wasn't comfortable running through it.

Coseley Tunnel: Photo by Scorpio Sphinx : (http://www.flickr.com/photos/jeanettet1960/5350176522/)

Once out the other side, I was quite comfortable with the pace I ran at - details on runkeeper here. When I got home I sat down and thought about having a shower, but actually felt like I wanted to do more exercise - how times have changed!

About 18 months ago, my Dad and Step-Mum moved from Bristol back to Swanage, and having done so realised they didn't need their exercise bike anymore and they kindly gave it to us as a Christmas present in 2011. As with most exercise equipment it's been under-used, however it gave me the opportunity to keep on with my workout. Every so often, my gym stuff goes for a walk. I'd bought myself some padded cycling shorts for use on the bike as the seat isn't as comfortable as the bikes in the gym. Even so, I set off on a 30 minute ride. The program I use steps up the intensity in two intervals, six minutes apart before reducing it again. My vague recollection of the last time I used the bike was that I covered about 8.5 miles in half an hour. I was therefore happy to surpass that, covering 8.9 miles, although I was disappointed not to be able to round it up to 9 miles exactly. Even so, today marks the most amount of distance I've covered in Janathon so far.

Tomorrow, Stellian is back at work but the kids have an inset day at school. I'm guessing that I'll be heading off to the gym when she gets back.


Running:
Distance - 3.43 miles
Time - 43m 39

Exercise Bike:
Distance - 8.9 miles
Time - 30m 00

Total today:
Distance - 12.33 miles
Time - 1h 12m 39

Janathon:
Total Distance - 46.47 miles
Total Time - 7h 24m 08
Miles remaining - 63.53

Happy Julianuary

http://www.fanpop.com/clubs/king-julien-official-club/images/18075626/title/happy-julianuary-screencap

I didn't watch "Merry Madagascar", but I was in the room whilst the kids were watching it and my brain must have taken some of it in as for some reason today, I'm confusing Janathon with Julianuary.

The first thing to say about today is I ache. Particularly in my arms and my sides. I suspect that's because I used the rowing machine yesterday and (a) I haven't used it in ages and (b) I assume my technique was terrible. I thought it best to leave that particular piece of equipment alone today.

Usually I wouldn't go to the gym two days in a row (although equally, I wouldn't be looking to do some kind of exercise every day of a month in quite this way). However, whilst looking for something to do for the kids in November half term, Stellian found that the local leisure centre was offering tennis lessons and the kids took to them. After half term, one of the sessions the kids could attend was between 10am and 11am on a Saturday morning, so whilst the next Andy Murray and Laura Robson are whacking tennis balls on the court, Stellian and I can use the gym on the other side of the corridor (well there's not enough time to do anything else!).

Before I got to the gym, I thought I'd take it a little easier given I was quite tired and I had less than an hour available. However, when I was doing my warm up, I decided to just have a play and enjoy myself. My first kilometre on the treadmill after the warm up was at 12kph and after a short break I did another one at 9kph. I also did a couple of 'sprints' at 13kph (lasting 30 and 45 seconds) during my warm down, just to see whether I could.

The time spent on the exercise bike was nothing special, so I moved onto the cross trainer. Previously I'd used either no resistance or 5 resistance, so I pushed it up to 10 today (max is 25 apparently). Feels like I'm getting fitter, but I want this to be confirmed on the scales next Thursday as well.

Weather looks to be OK this weekend, so hopefully I'll be able to do day 6 outdoors.

Running:
Distance - 2.24 miles
Time - 25m 40

Exercise Bike:
Distance - 4.37 miles
Time - 14m 40

Cross trainer (Elliptical):
Distance - 0.79 miles
Time - 8m 30

Total today:
Distance - 7.4 miles
Time - 48m 50

Janathon:
Total Distance - 34.14 miles
Total Time - 6h 11m 29
Miles remaining - 75.86

Music to exercise to

So what do you like to do when you're exercising? Can you watch the TV?. Do you need the peace and quiet of just being on your own or can you have a conversation whilst getting fit?

I must admit at the moment, I need to have my earphones in and listen to something with a good pace. I don't necessarily care what order they come in but this is the 'Running' playlist on my iPhone (all links go to YouTube - I have NOT watched them all and accept no responsibility if you find any of the contents offensive or inappropriate).

"How You Remind Me" - Nickelback
"Children" - Robert Miles
"I Gotta Feeling" - Black Eyed Peas
"The Power" - Snap
"Sandstorm" - Darude
"Lola's Theme" - Shapeshifters
"Do Your Thing" - Basement Jaxx
"It's A Beautiful Day" - U2
"Mission Impossible Theme" - Adam Clayton/Larry Mullen
"Blue" - Eiffel 65
"Born To Run" - Bruce Springsteen
"Call On Me" - Eric Prydz
"Can't Stop Moving" - Sonny J
"Doctor Pressure" - Mylo vs Miami Sound Machine
"Don't Stop Believin'" - Journey
"Fascination" - Alphabeat
"Forget You" - Cee Lo Green
"Have A Little Faith In Me" - John Hiatt
"I Like To Move It" - Reel 2 Real
"I See You Baby" - Groove Armada
"I Thought It Was Over" - The Feeling
"Let Me Entertain You" - Robbie Williams
"(Mucho Mambo) Sway" - Shaft
"Once Upon A Dream Parade" - Disney
"The One And Only" - Chesney Hawkes
"Original Prankster" - The Offspring
"Pick Up The Pieces" - Average White Band
"Poison" - Alice Cooper
"Ready To Go" - Republica
"Rebel Yell" - Billy Idol
"The Rockafeller Skank" - Fatboy Slim
"Runaway Baby" - Bruno Mars
"Saturn 5" - Inspiral Carpets
"She's Got Issues" - The Offspring
"She's Got Nothing On (But The Radio)" - Roxette
"Sing It Back" - Moloko
"Sk8r Boi" - Avril Lavigne
"Stop The Rock" - Apollo 440
"Want You Bad" - The Offspring
"Weapon Of Choice" - Fatboy Slim
"What I've Done" - Linkin Park
"When Love Takes Over" - David Guetta feat Kelly Rowland

Quite an eclectic mix!