Update – Part 2

by Bill Wallace on October 1, 2011

It’s Sunday, 3:54pm as I write this. My son is out the back with a couple of mates. He’s 21 and has just completed his 5th season of field hockey. Tomorrow morning at 6am he flies out to Cardiff, Wales to play another 6 months of hockey with Whitchurch Hockey Club.

I am very excited for him but obviously we are going to miss him immensely, as any parent would miss a son or daughter.

I have tomorrow off from work as I doubt we will sleep much tonight, partly because of what lies ahead and partly in fear of sleeping through the alarm at 4:00am!

He’s had a great year winning the best club person and getting the coach’s award. He was also the team’s top goalscorer. Most importantly, he has a great bunch of mates he has played with and become quite close to. So it’ll be tough to leave from both sides.

Clearly I am a proud Dad but he has still down well for someone who didn’t pick up hockey at 6 or 7 like most kids do. So he’s been playing catch up a bit. He’s had a lot of help from his mates and he’s learnt a lot, and had to, quickly from those far more experienced than he.

So his next chapter begins and we’ll be keen to see how he goes without his “fan club” (Mum and Dad) close at hand. I’m sure he’ll be fine.

I took off for a run after shopping in town today. It was 8kms which took 54-odd minutes. The shin hurt on the right leg and felt a twinge in the achilles on the left. Must be old age. :)

Anyway, it was good to get some running in and now, with the boy gone, there will be more time for it in the morning.

I plan to reset my goals so that I begin to achieve some of them (that’d be handy) and I plan to be a little more focused on the diet and the response of the body to the food it ingests.

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Update – Part 1

by Bill Wallace on September 24, 2011

I didn’t realise how long it had been since I had been to my own blog. Ouch!

But a lot has been happening which culminates a bit this weekend. I’ll do the updates in 2 parts.

First things first though … I did my 4th City to Surf at the end of August and it ended up being my second best time.

My best is 64 minutes for the 12km band then got slower and slower (70 mins then 80 in 2010). This year, perhaps with a little more training, I ended up doing 69 minutes. Not anything special, I know, but really pleased that I beat my let two years. The highlight being that on the last incline (about 1500m to go) a colleague from work ran past and, just seeing the Ajilon shirt I was wearing, and yelled “Ajilon! Ajilon! Come on! Run!” (I was walking.)

He then just kept going, never looked back, as though his job was done (which it was), I started to run again and got a second best time. Clearly had I not got his words of instruction, I would have done that. Thanks Dusan!

The run overall was a good one. The incline up Mount Street at the start was tough but I felt okay afterwards. I then made sure I ran up Underwood St, aka Heartbreak Hill.

I decided to walk through every water station and get water which certainly worked in my favour. It was enough of a break, the water was refreshing and then I got back into the jog.

The iPhone kept telling me my pace which all the way though was faster than I had planned but as the run ore on I felt I could keep it up. Even picking up the ice at times  (flats, downhill etc) so that if I did need a break at the end I would be ahead of time. That worked well in the end.

I love the city to surf. It was attended by around 40,000 this year and just gets bigger and better each time.

The Primal diet has gone out the window bit. So the weight has been hovering around 82, about 7 kgs (14lb?) higher than the goal. No real excuse except that it is AFL Finals period and that means beers and meat pies!

But the FBH and I are back into it this week and the running and exercise will also be back on the agenda.

Got my blood tests down and, being a diligent little boy I kept taking my statins and dropped the Cholesterol ration from 8.65 to 4.2. Much to my doctor’s delight. And my frustration. The only comment I’ll make is that while I was taking my statins I was also eating meat, bacon, butter and cheese (Triple Cream Brie!) So I’m not sure what to make of that but and thinking it through.

 I’ll post a 2nd update later tomorrow or Monday.

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Why it’s hard losing weight after 40

by Bill Wallace on August 8, 2011

Rosa contacted me regarding a new article on their website, www.nondiet.com. I had a quick look and then took it all in. No wonder it’s hard to lose weight these days. Some things slow down, others sped up. It’s almost like being in the right place at the wrong time and then vice versa. ;)

Anyway, a lot of the items are quite humorous with the element of truth to them all. Have a look! :)

Why it’s hard losing weight after 40!

I’m 48 by the way! (though the other day a mate at work had his 35th birthday and thought I was younger! I quickly set him straight!)

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Treat Day

by Bill Wallace on August 8, 2011

Yesterday, Sunday, was treat day. This means that the FBH & I can eat whatever we want. And we did!

I have been enjoying Leffe Blond beer lately and a couple of Chimay Blue. If you like beer (in moderation of course) these from Belgium would be in my top 5 with Rochefort Trappiste 8 being top of the list. We munched on Corn Chips with that “oh so natural” cheese flavour, dark chocolate and red wine from Margaret River.

I thought I’d hoe into the CC’s but was the FBH that finished them off.

Dinner was Oxtail casserole and while it was tasty it does need another 30 mins so the meat falls off the bone. That will be sorted tonight. The casserole was very healthy being meat and veggies.

After such a day I thought I’d better check my glucose levels this morning, particularly with all the sugar in the beers.

This morning’s reading was 8.5! A little too high but considering the recent diet not really surprising. What would have been gutting was if I had been eating well and still had such a reading.

Checked it again at 10:00am at it was down to 7.5 and then at 12:00 it was down to 6.5 (6.2@ 1:00pm).

I’ve just had a 3 egg omelette for lunch so I’ll check it again at 1pm.

This blogging may seem a little all over the place but there is a plan to it all.

I’m trying to enjoy a normal diet, splurge occasionally and then get back to a more disciplined regime. It adds to the spice of it all. But what I am finding is that your body responds to what you eat pretty well. (well, mine does!) That’s not earth shattering, I know, in fact it is logical and therein lies the point of it.

Everyone knows we have this obesity, diabetic epidemic. But we continue to espouse the same old process and wonder why things aren’t getting any better. I know I’m a sample size of one but with my hereditary Cholesterol and history of high blood sugar to be diagnosed as diabetic, I am seeing improvements based solely on what I eat.

Carbs are through veggies only, meat, yoghurt and berries mostly … and the odd treat day. (Admittedly, the last couple of weeks has seen beer consumed daily (it tastes so darn good! :) ) so I need to ease up on that.

An acquaintance of mine is very diabetic, not sure if she is type 2 or type 1. When we were working in the same space I’d go and get coffee and she’d order a hot chocolate with whipped cream, marshmallows and 2 sugars. According the Conventional Wisdom, that would not be a good beverage for a diabetic. But she continues to drink it and continues to be diabetic*. Why?

Anyway, I am looking forward to my blood tests this weekend and the result by next Tuesday.

The right diet works!

(* – I will state that while listening to Cyndi O’Meara recently on a conversation with Richard Fiedler on the ABC , she states that sugar doesn’t cause diabetes …)

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A couple of good running songs

by Bill Wallace on August 7, 2011

Thought I’d just pop in and mention a couple of my favourite running songs lately. 

There is my standard favourite of “Common People” by William Shatner and Ben Folds. (I actually heard the Pulp’s version recently. Not as good! :) ) I can imagine Shatner doing this as Denny Crane from Boston Legal.

Then I came across “Here to Go” by Devo which has a really good section of “Go… Go… Go…” to get you in the mood.

And then the other day as I’m leaving for work the FBH is boogying to “St Louis” which was originally a hit for the Easybeats but Grinspoon have a harder version which I prefer. I have an “On the Run” playlist but these are 3 of my favourites.

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Rowing again

by Bill Wallace on August 7, 2011

Being a Sunday I decided to give the rower a good work out (and vice versa) ;)

I figured 20 minutes would be enough but then decided on 4km and just take as long as it took, be it 10 mins or 30 mins.In the end it it 18:03. That’s around 4:30 per km.

The rower certainly gives you a workout. Obviously when you pull with your arms your upper half gets a good workout. But when I’d finished I got off like I had ridden 10 – 12 kms on a bike.

Arms are still a bit shaky after about 20 mins so I figure that’s good.

Getting the breathing right (in on the pull, out on the push, or is it the other way round) was making me concentrate on such a basic activity. Anyway, I did both at a various times. :)  I am having trouble with the online We-Row application so I can’t upload my stats to the WWW. Bit of a bugger but not the end of the world.

Blood Tests Part 2

Next weekend is an update of my readings of blood sugar and cholesterol. I’ve been taking my statins religiously. I don’t think I’ve missed a day in 3 months so I’m expecting the LDL to be down. That said, I have continued a high fat, low carb diet. Most carbs have come through veges and fruit only. So it is going to be a very interesting set of results.

My weight has stayed pretty steady at around 82kg. That’s due to less than consistent exercise. The rowing machine will help but the term “Must try harder” comes to mind from my school days.

City to Surf 2011

The city to surf is now 3 weeks away so I need to get some hills in over the next 2 weeks so I can taper in the last week. (Not sure if you can “taper” if you haven’t been running! :) )

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How early???

by Bill Wallace on August 7, 2011

Had an early start today. Was marshalling for the WA Marathon Club’s annual pancake run.

The race started at 8am so as a marshal we had to be there between 6:30 – 7:00. I don’t like being late but 6:30 was early so I decided to get there round 6:45. Got to King’s Park about then but got the wrong street (went to Fraser Ave, not Saw Ave). Panicked a little as I don’t like being late but also didn’t want to let the organiser, Bob Braid down. I know how hard it can be getting volunteers, especially so early in the morning.

Anyway, I pulled over to get directions from Google maps. Realised I wasn’t that far away so headed down to Saw Ave. Saw a few vans, people warming up and cyclists – all obviously heading to the starting area.

The day is great. Clear skies, golden sunrise.

I arrive at Saw Ave at about 6:50am and not “late” though a little behind time. Not too many people gathering, though I see a sign that indicates where parking is. Maybe I missed the crowds there. Anyway, can’t see Bob or any others so I pull over again, a little more panicky now as Bob will have handed out all the responsibilities and I’ll look like a schmuck!

Need to meet at Corner of Saw Ave and May Ave. Ok! I’m here! But nobody else is. Check the email again in case I have missed something obvious.

It turns out I have. Today is August 7.

Pancake run is August 14! :(

So Bob, I’m early. A week early!

Knowing my luck I’ll sleep through the alarm next week!

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First Row Seat

by Bill Wallace on August 3, 2011

Today the rower arrived. In the lounge room so I can watch TV and row.

Being a typical male I scanned the instructions and jumped on. I set it up for 2000 metres and a stroke rate of 25 per minute. That isn’t fast but I did read that for endurance you need a rate you can keep up and not get a build up of lactate acid.

So I’m pretty relaxed and getting to 25+ strokes per minute sets off an alarm. Not a good idea while the FBH is trying to watch her favourite show!

I slow down and get it under 25, keeping it at about 23.5 to 24 most of the time.

The readout says I am doing 5 min k’s. This is pretty easy.

I then discover I can really pull the stroke hard with a slower return and keep the stroke rate at 24/min. That increases the resistance and the stroke is harder but the pace is the same. Cool!

Every now and then I go above 25/min and the beeping starts. I slow down.

I then realise that the harder I pull the pace increases (duh!) so I have a little motivation to pull on the stroke harder, get the speed up but maintain the stroke rate. This is really good.

I tried to get the speed under 5:00/km but didn’t quite make it.

I’ve completed the 2,000 m in just over 10 mins. There certainly was some energy expended but overall it felt relatively easy. Well, low impact at least.

This was just an intro. As I get used to the process and where to put the effort I’m looking forward to the next edition and set up some goals.

Apparently I can upload my rows to an online system. Will look into that.

If you have a rowing machine I’d be keen to hear your experiences.

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Weekly Update, Treadmills v Rowing Machines

by Bill Wallace on July 31, 2011

I just realised it has been 11 days since my last update. Well, not a lot has happened but worth a weekly update.

Weight today is 82.2 kg which means I am “hovering”. No exercise this week so that will have something to do with it. However I have also eaten well and it hasn’t really gone up so this new diet continues to do wonders.

Yesterday was bacon, eggs and grilled tomato which kept me going till 3pm -ish.

Dinner was Indian takeaway which, although we get “small” portions, we can’t eat it all so I have left overs for today. :)

Treadmill

I’ve been thinking of getting a treadmill lately. And have been that annoying person who goes into fitness equipment shops to ask banal questions about the treadmills just to see if I want to fork out for one. So far they haven’t got me. I figure if I get one then I can “force” myself to do intervals, or rather the machine will force me to do them.

So I went into another shop to ask about them yesterday and the sales person asked a good question: “Why do you want one? What are you trying to achieve?”

I said I want to get faster in my running and by programming in an interval regime that would help. He suggested a rowing machine and I decided to try it. I’ve rented one of these for 3 months.

Water Rower

A quick Google research suggests they are good low impact full body workout. Here’s hoping. It arrives Wednesday morning so my first workout will be that evening.

The (very quick) try in the shop seemed quite good and the one I have hired allows you to connect to the web to race against others and I think has a virtual reality mode where, if you have a TV it will show a screen of a river that you row.

I know, I know, “Just get out and run for crying out loud!”

I went over to Andrew’s site (always good for a read) and read through his workout and health tips. Really good reading so if you want some ideas to try you could do far worse. And Andrew’s regime certainly works for him.

28 Days to the City to Surf so I’m going to take my own advice and go do a workout. Something similar to Andrew’s.

Have a great week. :)

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Blip!

by Bill Wallace on July 20, 2011

Sometimes we have a blip. All is traveling well and one day you step on the scales and … Blip! You’re up!

Yesterday I blipped! I was under 81kg on the weekend. Yesterday I was 83.2kg.

Still had to do my “ablutions” but still a but of a shock.

Ablutions over, showered and all cleaned up and I’m back to 82.6kg. Unhappy as I don’t think I’d eaten anything to make that much difference.

Worse to come … Blood sugar @ 7.7!

Key thought – watch my diet and wait 24 hours.

Today I’m 81.8 and glucose is 5.5 … Phew!

I guess (hope) it’s just a blip.

No alcohol this week and regular exercise.

I’m not advocating we should become obsessive about weighing ourselves every single day. Weekly is when I take stock. But if I know I have overdone it a bit checking the scales is an “audit” of sorts for me.

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