Slowly but surely and the importance of body fat

Well, like most people in the Western world, I am trying to loose weight or at best not put on any more.  Word to the wise, it's easier not to put it on in the first place.  I'm not following any particular diet regime, except that I'm trying to eat a little less and move a little more.

At one point, I had got quite obsessed, weighing myself every day but as too much of anything is no good thing, have since eased that urge to constantly check, which was not easy.  Weighing yourself in the morning, generally gets a lighter reading than say in the morning as your weight can fluctuate during the course of a day, so it's important to try and weigh yourself at the same time.

Unfortunately, there have been times when I have not been happy with the readings on the scales and this sadly, has then had a knock on effect on my day.  It seems my body likes to hold onto calories, in one sense this is good for building muscle in the gym but not for loosing weight or shrinking waist lines...

Then I tried something different, I used the scales in the chemist that also measure your body fat, to my initial confusion I found that although my overall weight was not going down as quick as I'd hoped, my body fat weight was.  In other words, I was building muscle which is by nature much more denser than fat.  Since then I have tried to take this reading every 3 months.  My results are below and although I've only lost 3.6 K.g over all, I have actually lost 4.8 kg of body fat; suggesting to me (and please correct me if I am wrong) that I am not loosing any muscle mass that is so often the risk with not eating enough and in fact am loosing body fat, and in some cases building more muscle which should then in turn burn more calories?  Still feels like a long way from 100kg and below though....

I welcome any constructive comments.
Thanks for reading my blog and if like me you were getting disheartened about not loosing weight fast enough, check out your body fat.  Cheers!

Date	Time	Weight (KG)	Height	BMI	Body Fat	Body Fat
			(m)		Mass (KG)	%
27-Apr-12	15:06	116.1	1.89	32.5	32.7	28.2%
31-Jul-12	14:13	114.9	1.89	32.2	29.5	25.7%
25-Oct-12	11:07	112.5	1.89	31.5	27.9	24.8%

My 1st Marathon - Wolverhampton Marathon 2012

Wolverhampton Marathon Sunday 2nd September 2012

Well, let me tell you, this was some way to end the summer holidays!  If I told you that I entered this marathon as little as 6 weeks before, you'll probably think me mad, I probably am (a little!)  Never-the-less I did it and now nearly 2 months later, I feel compelled to write this blog about it.  Can I say, only do what you think your body can handle, I in no way aim to promote how I went about training for this marathon, this blog is simply there to entertain and share my ideas.  There is more than one way to cook an egg...

Below is an outline of how I trained in August, I have also included what how I trained for July. 15th July was my 1st Olympic distance triathlon (City of Birmingham, just over 3hours);

Date	Activity	Distance (Miles)
01 July 2012	RUN	3.33
02 July 2012	BIKE	20.25
03 July 2012	RUN	3.2
04 July 2012	WALK	4.5
05 July 2012	REST
06 July 2012	BIKE	24.86
06 July 2012	RUN	6.21
07 July 2012	REST
08 July 2012	REST
09 July 2012	RUN	4
10 July 2012	REST
11 July 2012	BIKE	9.6
12 July 2012	REST
13 July 2012	REST
14 July 2012	REST
15 July 2012	SWIM	0.93
15 July 2012	BIKE	24.85
15 July 2012	RUN	6.21
16 July 2012	REST
17 July 2012	REST
18 July 2012	REST
19 July 2012	REST
20 July 2012	REST
21 July 2012	RUN	14
22 July 2012	BIKE	26
22 July 2012	X-TRAIN	0
23 July 2012	RUN	3.3
23 July 2012	SWIM	1.25
23 July 2012	X-TRAIN
24 July 2012	BIKE	51
24 July 2012	RUN	6.22
25 July 2012	RUN	3.4
25 July 2012	SWIM	1.56
25 July 2012	RUN	3.4
26 July 2012	REST
27 July 2012	BIKE	14
28 July 2012	REST
29 July 2012	BIKE	15.42
29 July 2012	RUN	5
30 July 2012	WALK	12
30 July 2012	RUN	12
31 July 2012	WEIGHTS
01 August 2012	SWIM	0.62
02 August 2012	SWIM	1.59
03 August 2012	RUN	3.1
04 August 2012	BIKE	37
05 August 2012	WEIGHTS
06 August 2012	WALK	2.7
07 August 2012	WALK	2.3
08 August 2012	REST
09 August 2012	BIKE	17.4
09 August 2012	BIKE	16.4
10 August 2012	WEIGHTS
11 August 2012	TURBO	5.4
11 August 2012	WALK	3.2
12 August 2012	BIKE	65
13 August 2012	REST
14 August 2012	REST
15 August 2012	REST
16 August 2012	REST
17 August 2012	SWIM	0.25
18 August 2012	REST
19 August 2012	REST
20 August 2012	RUN	7.41
21 August 2012	REST
22 August 2012	REST
23 August 2012	REST
24 August 2012	SWIM	0.32
25 August 2012	REST
26 August 2012	REST
27 August 2012	REST
28 August 2012	WALK	4.9
29 August 2012	REST
30 August 2012	REST
31 August 2012	RUN	3.2
01 September 2012	RUN	2
02 September 2012	RUN	26.2

As you can see, I didn't run large distances but aimed to train pretty much every day however towards the end, I did rest more.  I would also like to let you know that I don't really have a runners build, at 6'3" on race day I weighed 18 stone 4 Lb.  As a larger guy, my concerns were aimed at staying hydrated and not too hungry! I ran in a race belt, with 9 high-5 banana flavoured gels that I rationed throughout the run.  For breakfast, I had a 2-egg scrambled egg on 4 pieces of toast and half hour before the start of the run I ate a banana and had some high-5 zero drink.

I set my watch to count down 9:45 on repeat and this was my target time to try and cross each mile marker before the beep; I did this fairly steadily for the first 10miles, went through 10km in 57 mins but from 10 miles onwards, the belly began to rumble and I was hungry!  I drank at most water stations and had two pee stops over the marathon distance however a blister began brewing from mile 4.  Mile 11 was the first mile over 10min/mile pace and I went through the half marathon in 2:12.  Now Wolverhampton marathon is a 2 -lap course, I can not tell you how easy it would have been to peel off after that 1st lap and head to my car but I didn't.  Miles 14-18 were the worst, and I've never been so grateful to receive a jelly baby off a passing runner in my life!  I contemplated going into corner shops and trying to get mars bars on credit but kept going one foot in front of the other.  Then something happened.  I felt lighter, was this the wall?  Had I gone through it?

A group of lads handing out cartons of orange juice who at first riding towards me caused me to hestitate turned into my saviours and I kept going and going.  I even caught up a few of the runners who had over took me earlier. 

The race got hard again in the 20 miles, I missed a mile marker and began to doubt that I was moving.  The blister began talking.  Soon I recognised the park edge where the race finishes, I caught up another runner and as I crossed the finish line I became over whelmed but my legs would not stop!  I was very grateful that someone could take off the timing chip!  I was doubly grateful for a dip in the local swimming pool on my way back to the car! 

I'd done it!  Marathon goal truely ticked off in a time of 5hours 1minute 13 seconds.  My goal all along had been to go around 5 hours, I 'd predicted 4:50 and although I just missed 5 hours I was and am so happy with my achievement.   The blister was the size of two 50 pence pieces side by side. A word to the wise though, marathons are hard, I advise you train!  Mental toughness is a must!

Needless to say the following week I came down with a cold.  I've ran a few times since but strangely I've felt a little down. I need to sort out the next challenge but I'm rather disillusioned by entry fees. Until then, I've joined a masters swimming club in a new attempt to reduce my waist line.  Also considering growing a mo for movember and doing #turbovember twitter challenge.
Thanks for reading.

City of Birmingham Olympic Distance Triathlon 1st attempt at this distance

Took place on Sunday 15th July 2012 in Sutton Park, Birmingham, organised by UK Triathlon, fun2tri Finding the event was very easy and was well sign posted and we were quickly able to park. Registration the day before made for an easier set up, with a 7am mass start in the under 39 category, registration was one less thing to worry about. I was glad my friend, Fraser was with me who explained how to rack the bikes- Bikes rack in alternate directions to maximise racking space, however, I noted no guidance to this either from marshals or in signage.

1500m swim

A brief briefing informed us of the change of laps from 2 to 4 laps, everyone had orange swim caps, the bouys were orange and the canoeists wore orange, again I wondered if we'd get confused? In the water, I positioned myself on the outside edge so that I'd get a shot at clear water. My race provided swim hat was already beginning to creep up my head, I was glad I had decided to wear my google strap beneath the cap. With the race under way, I worked hard into the first turn, my blue tinted goggles did their best to reduce the glare from the morning low hung sun, but once we had turned the bouy, I doubt anyone could see the boat house I had ear marked as the land mark to head for: I moved onward in a fairly straight line and as the swimmers begun to spread out I was able to take a more inside line. The swim hat waved it's goodbye somewhere around the the 2nd lap but these was not time to stop or mess as I began catching and overtaking the swimmers ahead. Several times I became aware of swimmers drafting behind me, but a few long pulls and a quick kick soon shook them off. I exited the water inside the top 30. Official time which includes a long transition Recorded 35.35, by my watch I exited the water around the 30min mark.

40km bike - 8 laps of the park.

I was really grateful for a practise ride earlier in the week around the cycle course with Fraser as it gave me a heads up to the pot holes and where the turns and speed ramps were. I had 2 drinks bottles around the bike course of high 5 zero. Its amazing how a chafe can persuade you up out of the saddle, just remember to change up to give that power somewhere to go! The downward section of the course was the most fun and where I was going in excess of 32mph, overtaking route cautious others! The presence of white gate posts at the bottom of this by the lake really seemed to cause some people to back off through this section, when in fact the track was just as wide as before. It seems apt to point out that I was getting racked off with the slighter build competitors who I must have easily given away 40kilos to, they made it look easy as they rode passed eating into my reasonable swim time! However that's the name of the game and until they introduce a heavyweight category into the sport, something I'm stuck with. I crossed the line in 1 hour 22mins, The official time which must include my transition was 1hour 28 43seconds.

10km run - 4 laps trail and grass

Bike racked and cycle shoes off, I pulled on and laced my trainers tight, swigged a drink and with 2 gels in hand and a bottle of drink set off on the run. I wanted to do this section in around an hour, I crossed each lap just inside the quarter hour mark and my final lap was the quickest. My watch showed 59 mins, official time 1hour 1min 25seconds. My race photos look evil, with a last moment dash, I never seem to get a smile captured by the official photographers! Total official time; swim 00:35:35, bike 01:28:43, run 01:01:25 total: 03:05:43 position 124 out of 192. A great day, lovely medal, though I wish it had the Olympic distances on it!

A little disappointed returning to my bike to find someone had dragged my stuff out of the way so that they could rack their bike the wrong way. Reported to the marshals who didn't really understand the rule, that aside, I am really pleased with result and as a local event will look to enter again in the future.

Mid way point of 10k day every day until the end of May

I have reached day 15 of covering 10k a day.  It has been tough, but I'm still going.  Don't seem to have lost any weight, but I'm toning up.  I've had a sports massage on my legs.  I've taught myself to use foam rollers to reach trigger points to relief points in my legs.  Back doing well. 

I've worn a hole in the lining of one pair of trainers on the heel, the other pair is wearing too.  I've washed more loads of washing than ever.  Walked a while.  Chafed a little but manageable.  Vaseline is my friend.

Still smiling.  My wife has been very patient, mostly.  Our first baby is still not here.  Two weeks until his due date.  There are two 5 o'clocks in a day...

Today I PB'd a fun run with my good friends Dan and Neil.
There may be something to this running everyday.

http://10keverydayinmay.com/

http://www.justgiving.com/somethinkblue

Special thanks to;

@FSR_Individual
http://www.hagleyroadphysio.co.uk/

Birth, marriage and the small matter of 310km in the month of May!

Well May went fast!
I signed up for the http://10keverydayinmay.com challenge towards the end of April as a means of remaining focused in the lead up to playing my part as best man at my friends wedding - I needed that suit to fit!  There was also the small matter of my first child's due date as well as the need to rise up to this personal challenge, not knowing what was going to happen after my son was born made me want to squeeze every possible training session: a busy month.

Knowing that it was highly possible I would be distracted from running at some point, I began the challenge of running 10km everyday, two days earlier than the May 1st start.  With my http://www.justgiving.com/somethinkblue fund raising page I set off.

The first week or 70km, went well, then things began to get harder, my calves caused the most discomfort and it was around this time that I walked a few days.  I also split the 10km into two 5kms in addition, I varied the time of day, one day running in the morning and the next running at night to give my body as much time as possible to recover.

At day 14, I had a sports massage on my legs, from this day forward, I took greater interest in stretching and using foam rollers to target pressure points, targeting the sore areas with localised self massage. Then on May 22nd our baby boy was born.  I had ran 230km without a gap but now priorities had changed.  He was not eating and my wife's blood pressure was high; they were kept in hospital.  I spent the next few days in a daze, taking respite in a quick 5km run a few days later, also happening this week, my friend was getting married and I was his best man, I had a busy week!

After a week in hospital, my new family were allowed home, now we were all together, I didn't want to leave them - EVER!  However, this is not reality, the running challenge echoed at the back of mind, I needed to get back to it, I had got 75km left to go, I cracked on, even incorporating introducing my family to the world with a few 5km strolls with the push chair, these were the most special kilometres of all of them.

With the bank holiday weekend, my brother in laws birthday and the Queens Jubilee, I made a decision, I needed to get this challenge completed, so with 25km left on Tuesday 5th June 2012, I set off and just over 2.5hours later, my challenge was over.  310km completed in 36 runs, with an average run time of 63.89mins/10km.  Considering I had walked some of the sessions, I was very pleased with this average time!

To date, I have raised almost £100 for the Special Olympics GB in doing this challenge, I was acknowledged as getting the 1st 10km distance logged on the fitnaturally challenge website, and I suspect, I was one of the last!  Thank you for taking the time to read this blog.  My fund raising page is http://www.justgiving.com/somethinkblue

10km every day in May (equals 7.5marathons)

Ok this challenge is right up my street: daft enough to get my attention, hard enough to sustain it and quite possible with some hard work!!

It is also an opportunity to raise some money for a hard working charity, Special  Olympics GB who do a lot of good for many people.

It is going to be tough, my wive is due to give birth in May, if she reaches the due day towards the end of May, all will be well, otherwise a new found challenge and distraction will be vying for my attention.
:)
https://www.justgiving.com/account/your-pages/somethinkblue
http://10keverydayinmay.com/
http://www.twitter.com/somethinkblue

Run 30 miles on the last day of being 30. April 1st 2012

I thought up this challenge for myself a while back, I also had the goal to try and get as fit as possible to compare being 31 with being 21.  The main advantage I have over my 21 year old self is my mental attitude - put bluntly, I'm stubborn. 

Previously, I would have said that it's strength and ignorance that get me through, but with age, I am trying to worker smarter and not just harder.  That started with nutrition and gear.  I took on the trip a back pack, carried 4.5litres of squash, 3 bagels, 2 bananas, a cream egg and some sweets! (I factored on 500ml of fluid per hour)

Weather was also a major factor, when I began, it was minus 1 degrees so I needed to dress appropriately, yet as the day progressed and warmed up, I had to ditch the clothing, the plan was that as I drank through my fluids, it would lighten up my pack and help as I tired, yet as it filled with discarded layers, it remained fairly heavy.

The large part of my route was away from roads and took advantage of the canal paths in the local area.  I found the following sites really useful; http://canalplan.eu/cgi-bin/canal.cgi and http://jwultra.org.uk/ which is a similar challenge.

I've got to say, I had a total blast and really enjoyed the day, although I had to dig deep between 17-22miles as that was when  I found it most difficult.  Now a day later, I've got the ache in my body that tells me that I did something awesome! The Miicoach app on my Blackberry made it so easy to track, luckily, the signal maintained for the whole journey and my battery survived the duration however it was flashing red at the finish!

I finished 30miles within 7 hours, I estimate that the total stoppage time for food and changing clothing was in excess of 1 hour yet the time was not the challenge here, it was to run 30miles on the last day of my 30th and that is what I did!  All 18stone1 (+my backpack) of me lasted the distance.  The only thing I forgot was the sun cream!!

Looking forward now, I need to continue to work on consistent training per week, (currently around 5hours), carry on building my confidence back on the bike and shed the weight that is giving you other athletes out there an unfair advantage over me!!  Knowle 5mile fun run in May and City of Birmingham Olympic Distance Triathlon in July.  My wife is also expecting our 1st child in May which should bring its very own 'secret training' into the mix!  Hoping to get some outdoor water time at Sandwell Valley Park lake from May onwards.

Thanks for taking the time to read my blog!  I'm 31, aching somewhat but buzzing!!
Matthew Hunt

What to do when the hotel pool is tiny?!

Picture the scene, you arrive at the hotel, drop off the bags and then head down to check out the leisure facilities only to find that the pool is far shorter than the website pictures or brochure suggested.  What do you do? Moan and then avoid, telling yourself that that was a waste of time and spent the time avoiding said disappointment? No! 

Get changed, get in and practise your push and glides, turns and then work on your sculling, all the stuff that you 'never have time for' back home.  It isn't always just about the distance.

Enjoy.

Illness, workload, training and feeling under the weather

For the last couple of weeks, I've not felt great.  This in part I think is to do with the weather, my body telling me to rest and a greater sense of workload at work.  As much as I like to consider myself an athlete, it is not my sport that pays the bills, so there are times when work needs to come first.  Don't get me wrong, I most definitely work to live not live to work but sometimes needs must.

I've carried around some sort of virus for the last couple of weeks resulting in headache that to be blunt has been a distraction.  I've been determined to not miss time from work, it is also when my work load appears to have gained pace.  So has my work load increased or have I become less efficient and productive because of not feeling on top form?  Well I think it is a little bit of both.

January was an awesome month for me in terms of training, kicking off a good 8lbs in weight and getting some consistent hours of training per week in, one week I even smashed in 10 hours.  With this lull in February, I'm wondering whether I did too much in January?  The ice and freezing weather are also factors that have detered me from outdoor training; with a lack of cold winter gear combined with feeling below par, my training has suffered.

I've now got a weeks holiday from work.  The plan was to smash as much training in as possible, the demon in me whispers, 'man up, get your ass moving,' whereas the guy in white is telling me to kick back and take stock, to get myself right.  If I'm going to be back to my more efficient self, I need to find a balance and build more slowly.  We live and learn, after all things are difficult before they are easy.
Interested to hear your views and how you approach workload and illness with regard to consistent training.
Any question I have is how many hours per week do you spend training and how did you build up to this figure?