5,11,12,11,765

3 x 10 50kg bench
30 Captain's chair leg raises

3 x 10 35kg incline machine
3 x 10 12.5kg strict cable crossovers

3 x 10 20kg barbell curls
3 x 10 ez bar preacher curls 11.25kg each end of plastic sleeved bar
3 x 10 1/r 14kg dumbbell preacher curls

Ploughman's baguette
Lamb and spinach curry with brown rice

Wine
13 st 5

4,11,?,13,10,53

30 mins recline bike hills level 11

Angry Whopper
Chicken, ribs and chips
Apple turnover

wine
13 st 4

5,10,?,10,865

3 x 10 20kg cable triceps extensions with rope
3 x 10 10kg l/r dumbbell triceps extension
3 x 10 15kg barbell triceps extension

10 30kg pulley
10 35kg pulley
10 40kg pulley
10 45kg pulley
10 50kg pulley
10 55kg pulley
10 60kg pulley
10 65kg pulley
10 70kg pulley

30 30kg kneeling cable crunches
60 secs forward fold on Power Plate

chicken and veg biriani
more chicken and veg biriani

Stout
13 st 5

Never Over The Clover

With Mia and Jazz dispatched upon Nelson walking maneuvers I stole an opportunity to run some.
I did an extended version of yesterdays figure 8, 3 loop clover run. Had to push the pace as I did not want to waste time when they were here.
Did about 5 miles up hill and down. Quite punishing but it did give me a chance to think and scheme and plan.
Will be missing my momentum and being able to act upon my motivation for the next 3 days but I will, I trust, return with renewed vigor.
I have planned the press up not depress down challenge and that too starts upon my return to training at the end of the weekend.
Already looking forward to my return!! Like Hannibal ( A Team that is ) I love it when a plan comes together.

4,9?,11,10,74

30 mins recline bike hills level 11

60 secs Power Plate forward fold

tuna crunch sub

Guinness and wine
13 st 4

In Clover

New route, three hoops which total about 5 miles.
Hills that made me lose all moisture in my mouth as though antiperspirant had been sprayed in !
Link that up with the Abbey Road run, or the Cadaxton run of yesterday and I can get some long local mileage built up. That said I do think I need a change of scenery and have debated Swansea to the Mumbles?
I have also challenged myself with some press ups to chase away any depress downs in September.
Blues deluxe again cheered the route.

4,10,11,11,964

Yoga 3: 10am at Wimbledon

toasted club sarnie
chicken and veg rissotto
chocolate

lager and wine
13 st 4

Punishment

Last drink opened 8.50 am, bed 9.15, run 11.00.
5 miles straight out, then running up and down a pedestrian flyover 10 x before a long walk back.
I no longer give advice but I accept all I can get.

6,12,9,11,35

3 x 10 35kg leg adductor machine slot 3
3 x 10 70kg leg abductor machine
3 x 10 150kg leg press

30 30kg kneeling cable crunches

3 x 10 3.75kg l/r horizontal cable external rotation
3 x 10 2.5kg l/r horizontal cable internal rotation
3 x 10 6kg l/r lateral raise with internal rotation
3 x 10 10kg l/r Arnold presses

Chicken mayo sarnies
Beef stew
Chocolate

Lager and wine
13 st 6

Anger Management

8 miles. White wine and cider for dessert.
3.00am edit:
Different challenges. Rehabilitation of the painful side required. Press ups ?

Not Fine

Time and tide wait for no man.
I ran out of time and did not run.
I have levied a huge fine from my jar.

2,10,10,12,?65

2.5 km treadmill
6+ km hills level 11 recline bike
machine kicked me off
100m swim

OJ
Baon, eggs, toast
Roast chicken, French beans, new spuds
Chocolate

Wine
13 st 2

58,10,13,?35

3 x 10 12.5kg strict cable crossovers
3 x 10 35kg incline machine

30 Captain's chair leg raises

3 x 10 ez bar preacher curls 11.25kg each end of metal sleeved bar
3 x 10 1/r 14kg dumbbell preacher curls

3 x 10 40kg pecs machine
3 x 10 25kg barbell curls

60 secs forward fold on Power Plate

prawn mayo sarnie
Kebab

Guinness and rum punch
13 st 5

Party on

I shall throw myself a boon in the form of a day of rest only to redouble my efforts with vigour tomorrow. It is like throwing myself two parties !!

5,10,11,12,?35

2.5 km treadmill
10km hills level 11 recline bike

home juiced juice
chicken and veg brown rice biriani
toad in the hole, carrots, peas, broccoli, cauli and gravy
chocolate bar

wine
13 st 5

Tintern ? Schmintern!

4 miles maintenance run - faster than I have been running so it was logarithmicaly more difficult.
Felt like I had to boot myself out of the house unceremoniously at the start but then after the initial pain I got into my stride and was happier.
I was bathed with perspiration which may stain.
Not paid myself for yesterday nor today yet - I am in debt !!

5,12,11,12,?52

10 30kg pulley
10 35kg pulley
10 40kg pulley
10 45kg pulley
10 50kg pulley
10 55kg pulley
10 60kg pulley
10 65kg pulley
10 70kg pulley

30 25kg abdominal crunch machine

3 x 10 20kg cable triceps extensions with rope
3 x 10 10kg l/r dumbbell triceps extension
3 x 10 15kg barbell triceps extension (lets me go deeper than 20kg and work back too)

60 secs forward fold on Power Plate

home juiced juice
BLT
chicken and veg brown rice biriani

wine
13 st 5

Name of the Cistercian Rose

My momentum took me to to complete disorientation today. I went for a short maintenance run but with my new baseline I felt physically up to the Abbey and back, besides, it is so surprising that I felt it warranted another viewing.
I ran to the abbey then I ran the river. On the other side of the bank sat an old man with a tired and drawn face staring straight at me. I returned the favor and his face fell and his head shook but throughout his eyes never left mine. I had to look ahead, after all I was running a winding gravel and grass path on the bank of a river. Eventually I hit a straight patch and looked back to where he had been but was no more.
On reflection I could not recall if he was wearing a hoody or a cassock?
I carried on running and became completely disorientated and completely lost. I ran to and through Sims metal yard, through the neath dock, back to the Burrows reservoir, out and about and all over until I found a familiar hill and relieved felt renewed on a familiar road home.
One hour and 45 minutes after I left I was opening the side gate.
About 6 and a half miles - by the time I got back I was shaking my rather tired and drawn head too.
The Abbey turns out to be haunted..........I wonder ?

3,11,8,11,625

2.5 km treadmill
60 secs power plate front fold
10km hill level 11 recline bike

rhubarb and apple juice
bolognaise and salad roll
chicken and spinach brown rice paella

wine
13 st 3

Travelling Baseline

To keep maintain momentum and hope my motivation returns I decided upon a baseline run today. I ended up dishing out 5 miles thus setting a new base level. Things have improved week on week so it seemed the right time to reset ground on the altimeter.
Like Tommy Lee Jones in Under Siege I wish this to be a revolution not just a movement.
Neath Abbey 5 mile route is born - I walked the Abbey which is quite unexpected and striking but I ran the rest.
Tomorrow a motivational pick up will inspire me I am sure ??

69,10,11,714

3 x 10 35kg leg adductor machine slot 3
3 x 10 70kg leg abductor machine
3 x 10 150kg leg press

30 30kg kneeling cable crunches

3 x 10 3.75kg l/r horizontal cable external rotation
3 x 10 2.5kg l/r horizontal cable internal rotation
3 x 10 6kg l/r lateral raise with internal rotation
3 x 10 10kg l/r Arnold presses

apple and rhubarb juice
bolognaise and salad roll
orange
lamb, potatoes, carrots and cherry sauce

lager and wine
13 st 6 (scales are getting very erratic, time for a new battery or new set?)

Black Dog

I am not sure if I took my Black Dog for a run today or whether I was running from it but after about 8 miles and 1 hour 25 minutes of classic Zeppelin we had parted company.
8 miles was the task I set myself to achieve and with the mantra may as well get it done first as last resounding in my mind I can now blog that it is done.
It might not be a towering achievement but it adds to momentum and appeases motivation.
Now to relax.

0,10,11,11,642

Yoga 2: noon at Wimbledon

chicken and green bean paella

wine
13 st 0

No Sweat

I was awake today at the crack of noon following an afternoon of Bow and an evening and early morning of Stella, Red Wine, Cheese and business discussions with Den.
I could feel my funk of apathy descend, a nemesis to my regime, the day was going to be one of recovery and oblivion, I needed some enterprise.
I filled by lungs with air and set off like a ripsaw only to be beaten into submission by the first gradient.
I ran a brand new route all of it painful but, presumably doe to alcoholic dehydration I did not sweat at all until my return. I have been light headed a lot lately but this is the first time I thought I was going to faint on a run.
Too much to drink and smoke and too little sleep may have to be curtailed.
Still, it is done now and i am a smiler. I have set myself a little goal and target for next week - I will blog it if I achieve it.

28,11,12,325

2.5 km treadmill
10km hill level 11 recline bike
375m swim
(half a backwards indoor sprint trialthlon)

roast beef and onion sub
Jerk salmon, creamed spinach, salad and chips

Wine & Guinness
13 st 2

No Time...

...not like the present.
I have been thrown a day off by life, though I did know that today was likely to be one of rest and absence from training momentum.
I am aching and will continue to drink now ( I have already imbibed ) until the new day.
I will return tomorrow pained and curtailed.
I cannot find the fight so I guess I will try and catch up tomorrow but Cleverly the Welsh will triumph!

4,12,11,12,533

3 x 10 12.5kg strict cable crossovers
3 x 10 50kg bench
3 x 10 35kg incline machine


3 x 10 ez bar preacher curls 11.25kg each end of [;asticsleeved bar
3 x 10 20kg barbell curls
3 x 10 10kg l/r concentration curls

30 30kg kneeling cable crunches
60 secs forward fold on Power Plate

KFC Nacho Stacker
Chicken dhansak, sag aloo and pilau rice

Guinness, lager and wine
13 st 4

Street Legal

A sunny Friday afternoon in a quiet office after a busy week and a late night, early morning heavy drink in the house and on my own.
As you can well imagine all of my thoughts along with my motivation and momentum were in the pub and not on the road after a very long, dull and slow drive back west.
I was heading over to the chilled prosecco when I remembered that I should be thankful for the good weeks I have and have ahead so I plugged myself in and Bob Dylan tore me out of the door and on a 5 miler with his Street Legal album.
I feel happy now that it appears some momentum stayed with me even though I felt it was in the pub luring me away from the long road.
Now, where is that fizzy wine?

49,11,13,863

11 mins recline bike hills level 11
machine kicked me off
9 mins treadmill

60 secs forward fold on Power Plate

tuna crunch (red pepper and spring onion) sub
prawn and veg pasta
apple pastry

wine
13 st 4

PS This is how I am mostly imagining John's runs.

He Calls His Beard Count Nicholas

I was unhappy on the way to work today but when I arrived I heard two gents elucidating the title and the morning was grand.
After lunch I felt that my motivation was escaping me and this continued through the afternoon and the journey to Skewen seemed to take an age.
I drove myself and made myself don the trainers and head out. I drained the sand from the hourglass and even though I was sore I went soft and steady and then lost myself in the trance which comes with a run that allows me to lose myself.
It was a new route and I kept on so that my momentum took over and I came good.
I did 5 as an estimate, I will pick up tomorrow and be inspired, I hope!
Thirsty Thursday now and tonight.
I am thinking of my prize for running frequently this month, my jar is not yet replete!
Between tunes on my pod i sound like a grumbling miserable sod when I am running, after 'Something' by the beatles and the next tune I was forced to expectorate and it sounded like I grumbled and then muttered "bitch" under my breath! Not really appropriate for the polite dog walking community I thought! Thank God I cannot hear myself through the course ( coarse ) as I would not wish children to hear my exhausted expletives!!

4,11,11,11,572

10 30kg pulley
10 35kg pulley
10 40kg pulley
10 45kg pulley
10 50kg pulley
10 55kg pulley
10 60kg pulley
10 65kg pulley
10 70kg pulley

30 25kg abdominal crunch machine

3 x 10 10kg l/r dumbbell triceps extension
3 x 10 15kg barbell triceps extension (lets me go deeper than 20kg and work back too)
3 x 10 20kg cable triceps extensions with rope

60 secs forward fold on Power Plate

paella
Salmon, creamed spinach and prawns with chips
cake sampling for Coffee in the Wood

Guinness and wine
13 st 4

Momentum - Motivation

I did not tilt the hourglass today. Instead I went for a sojourn that was better within my time constraints.
I ran for a little under 3 miles but I did so only because of my momentum and motivation which is great!
My legs ached at the start from the excesses of yesterday but I did not want to stop challenging so I was driven both today and yesterday.
Tomorrow I hope I will be able to drive myself - i am having far more good days than bad at the moment and long may that continue.
The new plot for a self created challenge has hatched and is worth consideration, thought and planning!

098,11,633

11 mins recline bike hills level 11
machine kicked me off
19 mins recline bike hills level 11

75 secs forward fold on Power Plate

mushroom, spinach and lentil curry with noodles
chicken, prawn and chorizo paella

wine
13 st 0

The Qi of Running

I managed the longest run of this season today. I tricked myself with a new route which coalesced with my, now pleasingly standard, routine.
The trick, if that is what it is, was to persuade myself throughout that I had not reached the halfway stage so there was no point in even considering the duration as a whole. All the way I thought I was physically finished but I managed to keep it up for over an hour and when I saw the finish line I could still manage a frantic sprint.
Cheeky but pleasing! No one runs a marathon they run 26 separate miles one after the other.
It is all in the head!
As an addendum : Champagne, Peroni and Caffrey's in glorious excess made up the rest of my evening and the morning after I have an ache in my head which exceeds the ache in my legs!

5,12,9,10,852

3 x 10 27.5kg straight leg cable deadlift/hinges (protecting right knee)
3 x 10 35kg leg adductor machine slot 4 (boo)
3 x 10 70kg leg abductor machine

30 Captain's chair leg raises (bad knee effect seemed to work abs harder)

x 10 3.75kg l/r horizontal cable external rotation
3 x 10 2.5kg l/r horizontal cable internal rotation
3 x 10 6kg l/r lateral raise with internal rotation
3 x 10 10kg l/r Arnold presses

ploughman's sub roll

Sausage, egg and beans

Kit kat

Wine

13 st 5

Achilles Last Stand

I have it in my mind to do more this week.
I set out today, after a weekend of toxing and taxing lack of sleep, with good intentions.
After three I had nothing whatever in reserve but I was ultimately motivated to jog again to Tesco and back.
Each time is different and each route alters only ever so slightly but the changes do make everything fresh and interesting and new.
Lavender in the air and new tunes on the pod made today memorable and made sure i completed the run even in pain and adversity.

1,11,10,10,753

A vigorous hour on the FlowRider; only six people on it and no beginners. My knee is giving me gyp this morning but it was great fun and a new label is born for triathblog.

bacon sarnies

roast beef roast dinner

sausage meat with cream, chilli and mustard over wholemeal pasta

apple turnovers

wine

13 st 1

Missing Inaction

Early hours to bed once again meant that I was weary this morning. I did take a jaunt to pick up some milk but that was by car and by far the best journey of weekend. I was reminded of heading to church on a Sunday morning of my youth for some reason?
They still commune with God on a Sunday.
I selected a later hour for a run but I nodded off while reading about the fresh lunacy of Ollie Reed and when I woke the time for exercise had well and truly passed.
Tomorrow I redouble my efforts.

?99,10,753

30 mins recline bike hills level 11

60sec forward fold on Power Plate

Peking duck pancakes
Lager

Going Ape

No training yesterday, a Friday which marked the close of what was an unexpectedly good week.
Post work was taken over by an evening of setting the world straight over huge amounts of Stella followed by a nourishing ruby and post meal tins of Stella at Mum and Dads until I collapsed and crashed out.

Today I ran a standard 3 or so miles to sweat the poisons from me and to get me back on track. To finish the run I did go ape and did my best to sprint a finish!

I missed it and missed out yesterday - obsessive compulsive in some regards.

?10,10,10,643

3 x 10 50kg bench
3 x 10 incline machine
3 x 10 30kg declne bench machine

30 28.75kg kneeling cable crunches

3 x 10 ez bar preacher curls 10kg each end of metal sleeved bar
3 x 10 14kg l/r ez bar dumbbell curls
3 x 10 20kg barbell curls

white water rafting

neither scales, food nor booze diary on tour

?11,10,12,536

30 mins recline bike hills level 11

60sec forward fold on Power Plate

Flow rider at the wet water rafting centre

Bacon rolls
Hot dogs
Beef pie and veg

1glass of wine
No scales on tour

Motivation

Nothing in the tank, no motivation and no desire to leave. My strongest urge was to stay sprawled on the sofa and doze.
Ultimately I donned my daps, plugged myself into the iPod and tried to ignore the aching at the start of a run.
Tesco and back - with a short walk up the steepest part of the climb back to Skewen.
At least 5 miles so I will reward myself with pennies for my jar.
I have yet to decide my prize if I stay on the road long enough to build up some meaningful cache.

?9,13,11,633

10 30kg pulley
10 35kg pulley
10 40kg pulley
10 45kg pulley
10 50kg pulley
10 55kg pulley
10 60kg pulley
10 65kg pulley
10 70kg pulley

3 x 10 20kg cable triceps extensions with rope
3 x 10 10kg l/r dumbbell triceps extension
3 x 10 20kg barbell triceps extension

30 25kg abdominal crunch machine
60 secs forward fold on Power Plate

Bacon rolls
Steak, chips and salad

Lager
No scales on tour

Route 1

Another day when I felt that I could not manage which turned into what I think is an addiction taking hold immediately that I started.
I suspected that one mile would be all that I could dream to achieve but once the motor is running it seems such a waste to stop.
New routes and changes of direction which are apparently random add significant spice and the pedometer keeps ticking.
Had to be 5 miles with a sprint at the end which raised the game and had me giggling to myself.
Chuffed!
Tom Petty and the Heartbreakers provided a most refreshing soundtrack.
Then my special, isotonic, Bow and Stella for recovery and reconstitution of the old sinews.
The ankle is recovering but I think my low arches are going to be problematical if the regime continues?

4,11,11,10,672

30 mins recline bike hills level 11

60sec forward fold on Power Plate

chicken, tomato and basil bagel
Moussaka

Wine
13 st 4

Waiting For Columbus

I had decided that 2 miles would be more than sufficient for the second outing after a break of 10 days, I am shattered and the week of booze and take away food and no sleep and stress has caught up.

I elected for Waiting for Columbus disc 1 as it had been some little time since I had listened to what is one of the great live recordings, set it up and stepped out for my brief jog.

7 tracks and just under 40 minutes later I returned with a pain in my ankle but a smile on my face. It turns out that with the correct motivation two good runs on the trot can be achieved and, dare I say it, enjoyed !

I now need to scrabble about to find some cash for my motivation jar as lack of reddies would have made a shorter jog more appropriate too.

I am guessing at 4-5 miles ?

5,11,13,10,63?

12 minute treadmill warm up

3 x 10 35kg leg adductor machine slot 3
3 x 10 70kg leg abductor machine
3 x 10 150kg leg press

30 27.5kg kneeling cable crunches

3 x 10 3.75kg l/r horizontal cable external rotation
3 x 10 2.5kg l/r horizontal cable internal rotation
3 x 10 6kg l/r lateral raise with internal rotation
3 x 10 10kg l/r Arnold presses

KFC spicy nacho stacker burger
lamb steak and courgette rice
apple turnover and ice cream

Guinness and wine
13 st 5

Paternity Leave

Birthday celebrations and a week of activities with the girls caused a halt to my regime of the occasional run but I have returned fatter, more exhausted and apathetic than ever.

I have decided upon a plan of good old fashioned bribery and blackmail to inspire me. To that end I am going to pay myself a mileage rate for road running and to save to some end I have yet to decide upon.

I did 3 and a bit today listening to tunes from Dylan, The Chillies, Little Feat, Springsteen, SRV, Nilsson, Percy Sledge and Miles Davies.

Now to find a glass jar to pop my hard earned in full view !!

49,13,9872

30 mins recline bike hills level 11

60sec forward fold on Power Plate

corned beef hash and fried egg
beef and green been stir fry with noodles

Guinness and wine
13 st 4

19?,10,7?3

Bikram 1

Pork stew and spuds
Ice cream
 Guinness and wine

13st1

3,11,14,11,??3

3 x 10 50kg bench
3 x 10 12.5kg strict cable crossovers
3 x 10 30kg incline bench machine

30 27.5kg kneeling cable crunches

3 x 10 25kg barbell curls
3 x 10 1/r 12kg concentration curls
3 x 10 ez bar curls 8.75kg on each end of metal sleeved bar

chick pea curry on a chapati
More chick pea curry on a chapati
Bounty

Lager and wine
13st3

3,10,14,?5?3

25 mins recline bike hills level 11
machine kicked me off
5 mins treadmill

BLT
tuna pasta bake

wine
13 st 3

1,13,????-1

Bikram 4

oramge. lemon, honey, ginger and salt drink
leftover Spanish tortilla with chorizo and broad beans
post pub grazing

rum and Guinness
13 st 1