Slow Run

Time:	01:02:33
Distance:	10.13 km
Elevation Gain:	69 m
Calories:	835 C

Timing

Time:	01:02:33
Moving Time:	01:02:04
Elapsed Time:	01:02:33

Avg Speed:	9.7 km/h
Avg Moving Speed:	9.8 km/h
Max Speed:	15.6 km/h

Avg Pace:	06:10 min/km
Avg Moving Pace:	06:07 min/km
Best Pace:	03:50 min/km

Heart Rate

Avg HR:	156 bpm (84% of MHR)
Max HR:	181 bpm (98%of MHR)

http://connect.garmin.com/activity/54947126

 

Was away for the weekend and went for a really relaxing cruise around the area. I love going for a run when you really don't know what lies around each corner and it is a genuine exploration. I also managed to restrain the temptation to go too hard and die out too quickly and was happy to log some kilometres in the legs. Weather was warm, breeze was cool.
On a seperate note the following day legs were a bit tight and fuzzy but a dip  in the ocean certainly helped. Something about the cool water, salt air and overall feeling of calmness that comes from being in the ocean that really assists the recovery process. I also love the feeling of being "on holidays" which i generally associate with a lot more activity, a lot of barefoot walking, eating well and sleeping really well. I am definitely re-energized after this weekend and looking forward to ramping it up a little in November.

Morning Run

Time:	00:24:25
Distance:	5.23 km
Elevation Gain:	45 m
Calories:	426 C

Avg Speed:	12.9 km/h
Avg Moving Speed:	13.0 km/h
Max Speed:	16.6 km/h

Avg Pace:	04:40 min/km
Avg Moving Pace:	04:37 min/km
Best Pace:	03:36 min/km

Avg HR:	170 bpm (92%)
Max HR:	182 bpm (98%)

http://connect.garmin.com/activity/54590380

I decided to get up and go for a morning run. Straight out of bed and into my vibrams at 6:20am. I thought I might as well enjoy the warm mornings while they are around and I do love the feeling of going about my day with a session already under my belt. Just wanted to turn the legs over and start feeling the flow. I was feeling good and stretched out a bit especially down the hills and on the flats but was happy just to roll up the hills. The time is about 1min 10sec slower than my record on this run. The run is two laps of approx 2.6km. The lap is basically 1/3 up hill, 1/3downhill, 1/3 flat. Despite the fact my avg heart rate was fairly high i actually felt quite comfortable and restrained. Having done heavy squats 12hrs beforehand meant the legs were a touch heavy at times but overall I am happy with how I am moving at this stage of the year. Decent blister just under my second toe. Am feeling like I would like some explosive speed work just for fun at some point as well so I may program some 50-100m all out sprints with full recoveries.
And just for good measure cool site about why you should wear less when it comes to shoes:
http://shodless.com/barefoot-running-myths/barefoot/

Weights

Squat 5-3-1+ (4) @ 85kg-97.5kg-110kg
Press 5-3-1+ (5) @ 40kg-45kg-52.5kg
Pullup 5-3-1+ (6) 0kg-0kg-5kg
Incline Sit Ups 2x15 (as assitance. Just like these because you can maintain lumbar extension.)

Weights feeling really strong. Practising bodyweight squats and mobility work has helped significantly. Got on the scales today and bodyweight is up. Actually up to 79kg which I have not been for a  while. Despite this I am feeling OK and had actually structured my diet to include some extra calories so it has not come as a surprise. The trick for me is to maintain the energy intake for now and start to ramp up the activity level. Hopefully I can maintain the strucuture of what I am doing diet wise once formal training starts back and avoid the usual muscle wastage that comes about with increased training load.

Fairness

Mobility
4mins- Bottom of squat position
4mins- 3rd world squat. Back rounded.
2mins- Frog Stretch

If you haven't read the article on squatrx called entitlement found here: http://squatrx.blogspot.com/2009/08/entitlement.html   then you should.

I often think about the concept of fairness and I guess my thoughts fall into line with that article on entitlement. Particularly in Australia the concept of a fair go is somewhat ingrained in our culture. As an educator the concept of teaching "values" is always being raised as well and treating people fairly is always at the forefront here.
As far as treating others fairly and giving others a fair go I believe it is an utmost virtue. However teaching people that fairness is a two way street I think is maybe misguided. Expecting to be treated fairly, expecting fairness from others or the world at large? I believe this may be more detrimental.
I think back to a league tournament I was coaching when our school team went through the minor rounds undefeated. 16-0, 0-0, 24-0. The team we drew 0-0 with won both of their other games 16-0 and 26-0. They progressed on points differential. One goal. Other teams from other pools who had lost progressed as well. Our team did not. The rules were clear and for all intents and purposes fair. The 12 year olds in my team however found it difficult to understand that despite not losing, not conceding a single point for the day that they had not performed well enough to qualify for the finals. I didn't feel ripped off though. I thought there was some beauty in it. We involve kids in sport to teach them skills for life. Here was my team, they had performed exceptionally well, they had given everything they had but on this day their best was not good enough. Life can be like that.
Look around. Bad things happen to good people. Those who work hardest are not always rewarded either in sport or the workplace. Some people take the "everything happens for a reason" view on the world to explain away how hard work or good deeds go unnoticed or even punished. This is somewhat rooted in religious ideas that someone out there is pulling strings to make sure everything will be OK. The reallity, I think, is that fairness like so many other qualities is something we should endeavour to show others but not something I think one should expect.

Mobility

2mins Roll T-spine
2mins Lower back strectch (1min each side)
2mins Tennis ball on glutes
4mins Static work pushing back through hips glutes

Mobility

General mobility drills: shoulder circles, hip circles, knees, wrists

Shoulders sore from footy yesterday and T-spine and posture always need work. So upper body focus for today.

2mins- Roll T-spine on netball.
2mins- Roll chest on netball.
4mins- Roll chest and front shoulder on tennis ball. (2mins each side)
2mins- Roll underarms into triceps on tennis ball (1min each side)

Rugby League

Today was the annual Junior vs Senior match that forms part of the Penrith Referees Presentation Day. I loved playing footy when i was younger but I was just never cut out to play it at any decent level. This one game a year gives me an outlet to play the game I love and also an annual reminder, usually the day after, of exactly why I don't play anymore.

Its no surprise to me that the above gentlemen has twice won Australia's fittest athlete. Despite the flaws of the competition (and in labelling anyone the "fittest" anything) Rugby League... the modern version of it does produce some amazing athletes. As well as this, the physical demands of the game require a well rounded version of fitness.

Despite me only playing one game a year I love being involved both as a referee and as a coach of my school team. It truly is the greatest game of all.

Mobility Work

4mins Worth of the couch stretch (2mins each leg) Hip flexors.
2mins Roll thoraic Spine on netball
2mins Roll on tennis ball through T-spine/scapula and any tight upper mid back areas
2mins Static overhead stretch

I've missed more than 9000 shots in my career. I've lost almost 300 games. 26 times, I've been trusted to take the game winning shot and missed. I've failed over and over and over again in my life. And that is why I succeed. - Michael Jordan. 

For most of my young life I desperately wanted to be this guy. Back then I was obsessed with his athleticism, his amazing vertical leap, the quickness of his hands, the aerial acrobatics. Now I am still in awe but for different reasons. Now I admire what must have been a iron will to remain number one. His determination to change his game as he aged. To be motivated to get better when he was already the best... something that all champions must possess. Most of all I love the above quote because despite his scoring prowess MJ's shooting percentage was less than that of Wilt Chamberlain, Kareem Abdul Jabar and even Shaquille O'Neal. The guy with the best field goal percentage (for all intents and purposes the most accurate shooter) in NBA history was a guy named Artis Gilmore. The difference between Michael Jordan and these guys...? he was willing to take more shots.

Run

Time:	00:22:59
Distance:	4.82 km
Elevation Gain:	32 m
Calories:	396 C

Avg Pace:	04:46 min/km
Avg Moving Pace:	04:43 min/km
Best Pace:	03:39 min/km

Heart Rate

Avg HR:	171 bpm (92% MHR)
Max HR:	182 bpm(98% MHR)

http://connect.garmin.com/activity/53800736

This run was supposed to be light but I wanted to pace at about 4:45 per km. Thanks to the virtual running partner on my watch I was able to do this pretty well but with a hilly course, a lot of heat and a bit of dehydration combining with a really bad stitch this became a bit of a battle as evidenced by the high heart rate. Some runs are enjoyable... this was not but its the first one in a while and that is to be expected.

Training for Referees at the moment is supposed to include 2x weights sessions a week plus 3x aerobic sessions but  resting the legs Eg boxing, swimming, tennis etc.

I do plan on throwing in some cycling and some running (basically as skill work more than anything else). I am prepared to enter pre season training with some improvement left in the tank. This is because once training starts it can become quite a grind and I need to force myself  to rest up on the anaerobic/high intenstiy aerobic running stuff while I have the opportunity to do so.

Looking forward, a typical week will be structured something like so:

1x Weights: Squat, Press, Pull Up using 5/3/1 numbers
1x Weights : Completely organic and unstructured. Could be bodyweight high rep could be heavy deads and everything in between.
1x Longish Run: Anywhere from 5-15k+ kms. Not running for times just greasing the groove.
2-3x Crosstraining sessions: Cycling, swimming or even slowed down CF style WOD's with the purpose of moving the body through a range of movements with moderate intenstiy and not pushing the envelope.
7x Mobility sessions. Need to do this everyday at this stage. It's a great opportunity to work on some weaknesses (left hip) and have generally been doing this well for the past week or two.

Weights

Squat
3-3-5
80kg-90kg-102.5kg

Press
3-3-6
40kg-45kg-50kg

Pull Up
3-3-6
0kg-0kg-1.5kg (added weight/strict/chest to bar)

Solid session. Week 2 of Wendler's 5/3/1. Pullups figures based on my bodyweight (75kg). Diet has been spot on for the past week and a half in terms of my goals. Plenty of calories, plenty of protein. Sleep has also been good 8+ hours a night. Have had plenty of rest over the past weeks attempting to basically reset my body after a few rough months with too much illness.