UKBouldering.com
the shizzle => diet, training and injuries => Topic started by: shark on December 26, 2021, 12:00:35 pm
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Feeling bloated and unfit?
Fret not as redemption is just around the corner.
5 days to go then kick start the New Year with Sharkathon :boxing:
The only rule is 30 mins of any type of exercise for every day of January but feel free to add other aims for the month - going dry, weight loss..
Are you in?!
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I'm in
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Yup. Done something every day since Tuesday this week so going to go big and try for a jumbo Sharkathon.
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I’m signing up. Damn.
Attempt at dry January as volume and frequency has crept upwards.
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I'm in. Dry January probably too
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I'm in. Not done one before so we'll see how well I do!
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of course
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of course
Of course, of course ;-)
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I’m suppose to be doing my physio exercises every day and will hopefully be back on the board more, and maybe doing some little runs, so I’m in 👍🏻
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Moi aussi, going with any exercise at all (the bar is low these days).
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Attempt at dry January as volume and frequency has crept upwards.
I’m picturing you emitting a constant sound that gets higher and louder the further down a bottle you get.
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Every day - do something to help heal my knee (and elbow etc if suitable).
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Oh go on then!
:weakbench:
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I'm in. I'll be dry too unless the French authorities let me go skiing.
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what are the accepted units of mass for Sharkathon 2022?
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what are the accepted units of mass for Sharkathon 2022?
I sense you are going to be taking things very seriously this year
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what are the accepted units of mass for Sharkathon 2022?
I sense you are going to be taking things very seriously this year
Serious heckling :boxing:
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Eat well, Spartans, tomorrow we will be in Sharkathon.
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I've made a special effort to completely stuff my face today
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Festive feast of pigs in blankets, root veg mash, and Tesco Finest 0% Noseco which is quite palatable for something that's made of battery acid.
Gym earlier today, small hillwalk yesterday, gym day before, 40-60 mins walks every day before that. BLAH.
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Time is not on my side but I feel like I need some kind of kick up the arse like this... Fuck it, I'm in!!
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The scales this morning said that I weigh exactly 15 stone (95.2kg). Lets see how much of that can be shifted by doing Sharkathon.
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yup over 80.9 kg and time to do something about it before it gets to be a problem
So first run of the year this morning followed by push ups, pull ups and squats routine.
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The scales this morning said that I weigh exactly 15 stone
my wife described this as "a nice round number" and collapsed in laughter
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Climbing at Brean today
73.6 this morning - record high. Going to get that under 71 by Feb
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I took my new TC Pros for a test drive at Stanage. 45 mins easy traversing and a few up problems. A short walk looking at the interesting skies.
Half an hour surfskating on Home Bargains carpark. I haven't been here since the summer and it was great to find how much my technique has improved. I headed for Sainsbury's car park for more variety, but was surprised to find that Sainsbury's was open - so used the opportunity to buy steak and asparagus for my tea.
Aldi was closed, but their carpark was wet. I headed back to Home Bargains for more surfskate joy. Probably did another 30 mins. It felt great - a good balance of physical effort, flow and enjoyment.
Steak and asparagus for tea.
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Day 1 Mountain bike. 19 km, 400m, 2.5 hrs
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Day 1 Rehab walk. 4 miles, 1.5 hours. Some stretching and mobility :yawn:
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Day 1: couple hours bouldering on the grit, hour or so of walk in and out
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Day 1
A couple hours out on the grit with a new face - managed a new thing and repeated some enjoyable classics.
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Yup. Done something every day since Tuesday this week so going to go big and try for a jumbo Sharkathon.
21/12 - circa 3 mile walk, carrying child for half the time
22/12 - Fairlop boulders with Duncan
23/12 - about 55 pushups and 25 pull-ups on the edges on my portable fingerboard
24/12 - circa 1.5 mile walk carrying child, plus another 50 pushups or so
25/12 - short stretching session and hangs on the portable fingerboard
26/12 - more stretching, about 70 pushups
27/12 - about 20 dips in sets of 4 (I am weak at pushing!), plus good stretching session
28/12 - climbing at The Dug Out with Ally and Ross. A day of learning and being reminded of weaknesses!
29/12 - 30-40min walk carrying child
30/12 - stretching
31/12 - 10km walk pushing pram. Set a pocket circuit on the home board.
Sharkathon starting for real now. Goals:
- Exercise every day, obviously
- Stretching every non climbing day
- Lots of push exercises to work on my lack of pushing ability.
1/1 - promised afternoon sunshine never arrived, so it was low cloud, damp wind and high humidity at the New Cuttings. Spent some time working the project nevertheless, think I worked out some helpful microbeta.
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1 - 8km walk with 6yo, then pull-ups and decent stretching session.
104.2kg (but I did eat A LOT last night)
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Walked about 5km. Day 6 dry.
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Woke up with a stinking cold, managed a couple of hours plod with the family and am ruined.
Hoping for improved health tomorrow so I can make the most of the rest of the hols.
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Quick climb and 6km walk around Wharncliffe. No booze
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In again this year. Day 1 - short rain-curtailed walk with family in the morning. 6.87km run in the evening.
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1st
Windy hill walk at brisk pace with surprisingly amenable teenagers…
Swim in the sea.
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1. Drove to Devon. 50 min farm walk. Saw a black pheasant. Back stretches. Decided I’d go dry for January
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1. Drove to Devon. 50 min farm walk. Saw a black pheasant. Back stretches. Decided I’d go dry for January
25kg in each hand? ;)
1st: 1 hr walk about the new urban nature reserve at the canal in Glasgow.
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Day 2
40 mins non stop surfskate pumping. Damp tarmac so couldn't accelerate too much without losing the back end, but good exercise.
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Day 2: 6km pram walk and 2 hours at Depot (circuit board)
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Day 2 - still full of cold but had a couple of hours fun with the family round Leeds Urban Bike park. Beyond the exercise for me was worth it for the Proud parent day as 7 year old really pushed himself and the 2 year old absolutely bossed the pump track on his balance bike.
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Walked about 7km. Day 7 dry.
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2 x 1:10 plank. Hours walk in showers. Run, 5k, flat, pavement, 24 min.
72.6
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Couple of hours light circuit business at the works
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2nd
A couple of hours in the skatepark with the kids, and a brisk beach walk. Not the most impressive first 2 days but back home tonight so should be able to do proper exercise from tomorrow… so I’ll be out with injury by Wednesday…
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2 - 5km beach walk. Press strength / weights, lengthy stretching session
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2 - 20mins knee rehab walk 40mins elbow rehab / stretching / mobility :yawn:
(low mood, low energy, poor digestion, isolated, a non-day - but okay from a rehab perspective as my knee got a good workout yesterday)
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Do you have a sort of timescale for the knee, Fiend? Or is it a "do it till it gets better"
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Type 1 sprain of LCL, 8-12 weeks for full healing (just done week 4, and will get some climbing usage well before then if last year's MCL was anything to go by). Physio said it could be quicker cos I'm active and have strong-ish legs. I say it could be slower cos my venous return is shitwanked :shrug: (why does it always take me for-fucking-ever to find the shrugging smiley?!)
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Let's hope it is quicker than that and fixes up fully soon then :)
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Day 2 Almscliff for an hour or 2 pottering with a few 7A/+ s.
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Day 2
A little stretching before bed. Intended on a full session but procrastinated.
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1 - 11.25 km local walk with family. Hip exercises
2 - 10 km run - first without anything hurting in a long time. 8 km walk with family. Hip Exercises
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2 - Walk around the local park then 30 mins stretching and bodyweight exercises in the evening
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1 - Anston, more walking than climbing if I'm honest but still 30+ mins
2 - 5k walk
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3 - wall, 2 hrs bouldering, cycle to and from (3 miles). 2 x 1:10min plank.
72.5
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3rd
20k relaxed ride (1500’ ascent) - 1hr 5
6.5k run (1000’ ascent) - 36.5 min
Back to work tomorrow so might be scrapping the barrel for a few days…
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3: Walked about 6km. I'd miscalculated before, this is actually day 9 dry.
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Day 3 Fingerboard warm up then cliff on some projects for a couple of hours. Hour or so of stretching.
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Sharkathon Goals:
- Exercise every day, obviously
- Stretching every non climbing day
- Lots of push exercises to work on my lack of pushing ability.
21/12 - circa 3 mile walk, carrying child for half the time
22/12 - Fairlop boulders with Duncan
23/12 - about 55 pushups and 25 pull-ups on the edges on my portable fingerboard
24/12 - circa 1.5 mile walk carrying child, plus another 50 pushups or so
25/12 - short stretching session and hangs on the portable fingerboard
26/12 - more stretching, about 70 pushups
27/12 - about 20 dips in sets of 4 (I am weak at pushing!), plus good stretching session
28/12 - climbing at The Dug Out with Ally and Ross. A day of learning and being reminded of weaknesses!
29/12 - 30-40min walk carrying child
30/12 - stretching
31/12 - 10km walk pushing pram. Set a pocket circuit on the home board.
1/1 - promised afternoon sunshine never arrived, so it was low cloud, damp wind and high humidity at the New Cuttings. Spent some time working the project nevertheless, think I worked out some helpful microbeta.
2/1 - 30 mins park walk/jog with children; 25 dips in sets of 6-7; stretching
3/1 - family wall trip. Moderate amount of stuff done, bit of time on a fun project, one to come back to. Then later on some stretching and pushups.
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Day 3 - 30 minute very slow run (still feeling ropey) but wouldn't have done anything if it weren't for this so all good.
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3/1
7-mile walk (White Edge loop).
Fingerboard, 6 minute core and 6 minute stretching.
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3/1
4.7-mile kneehab walk (some bollox above Stalybridge).
Little bit of stretching :yawn:
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Day 3
40 mins surfskating around a wet, gravely carpark. Occasionally getting rained on. 10 mins shouting at the weather for letting me down again. 20 mins sweeping up the worst of the gravel and bits of windblown vegetation.
No booze since new years eve
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2. Some farm work. 1.5 hour walk with daughter in Blackdown Hills
3. 30 min dog walk back in Sheffield
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Day 3 - hour and a half walk around Filey Beach, 1.5 hours bouldering plus 1 hr S&C (bench, OHP, fingerboarding)
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Day 3
Lower body stretches. This might be a trend for non-climbing days!
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3 - 10km walk, mini stretching session, 2 hrs at wall
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4 - hour and a bit on circuits. 2 x 1:10 plank.
71.9
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4: 5km/Day 10.
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4/1
2 hours climbing then stretching.
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4 - 2.3 miles kneehab walk. 10 mins leg / back stretching :yawn:
Quite a bit heavier than 71.9 (although doesn't seem to be increasing that much).
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4th
Lunchtime walk, let the barrel scraping commence… I may well have a bit of a stretch in a bit.
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Day 4 Womble on the frozen moor for an hour. Bracing
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4 - 2.5hrs at the wall, then stretching
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Day 4
A couple of hours bouldering on Burbage South Boulders. Significant wind chill. I didn't do anything hard, but managed some decent milage.
https://vimeo.com/662412531
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Day 4 - An hour bumbling around the park with the kids (spending most of the time either pushing a toddler up a hill on the balance bike or chasing him down one which could explain the sore back now but that could also be the wrestling of Christmas Dec boxes and chairs into and out of the loft which definitely counted as strength and conditioning) and 25 minutes yoga practice.
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3 - 5km walk with kids, a bit wild. Kettlebells in evening
4 - 8km, felt like running in a snow globe, bracing. A bit of kettlebells, might do a few hangs.
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1. 3hr walk around Wansfell in the Lakes. Saw some feel ponies which was pretty cool.
2. 3hrs walk from Windermere to Ambleside.
3. 1.5hrs walk around Orrest head. The woods there has been decimated by the storms. It’s crazy how many trees were down. 2 hrs at the gym doing physio exercises once back home.
4. 30 mins Physio exercises and a walk/jog after work trying to fix my run (average cadence was 130, trying to up it to 180)
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Went for a walk but do that every day so doesn't really count. Felt like I desperately needed a rest day so kept it to 30 mins of light yoga
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Day 4
Couple hours bouldering at the local choss hole. Quite nice in the snow.
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Went for a walk but do that every day so doesn't really count. Felt like I desperately needed a rest day so kept it to 30 mins of light yoga
Good decision :2thumbsup:
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71.9
Quite a bit heavier than 71.9 (although doesn't seem to be increasing that much).
If it makes you feel better I too was heavier than 71.9 this morning...
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Day 5 - 32 minutes on the home board - absolutely boxed.
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5: Only a 30 minute walk today/Day 11.
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5th. 20 mins core strength yoga, 4km walk. Sauna later...
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1. 3hr walk around Wansfell in the Lakes. Saw some feel ponies which was pretty cool.
2. 3hrs walk from Windermere to Ambleside.
3. 1.5hrs walk around Orrest head. The woods there has been decimated by the storms. It’s crazy how many trees were down. 2 hrs at the gym doing physio exercises once back home.
4. 30 mins Physio exercises and a walk/jog after work trying to fix my run (average cadence was 130, trying to up it to 180)
5th. An hour walk up the moor at lunch with the dog. 40 mins physio HIIT class after work. 40 min Walk/run with the dog after work - trying to increase cadence as part of my knee rehab. Going to have a short board session later - first in ages!
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5 - 5k run, 2 x 1:10 plank
72.3
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5th. 45 mins / 2 mile kneehab walk. 40 mins very easy indoor "re-warming" bouldering, beyond dire. :yawn:
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3 - 5km walk
4 - 1hr of stretching and board
5 - 12km loop above Edale, lovely crisp day
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Day 5
First day back at work.
Before work- 60 mins good, solid surfskate pumping. Started on Tesco park and ride car park - great to be on dry tarmac with some actual sunshine, ignoring the broken glass and discarded noz cannisters. Then did the full length of Millhouses park; there and back. Interesting sections of frost and ice were dealt with by straight lining and keeping low. This went ok until a front wheel clipped a twig frozen into the ice. No damage done.
Didn't cycle to work coz I got a lift in. Walked 11km.
I noticed some interesting shadows whilst thrashing up and down Tesco carpark.
https://vimeo.com/662696019
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Went for a walk but do that every day so doesn't really count. Felt like I desperately needed a rest day so kept it to 30 mins of light yoga
Good decision :2thumbsup:
Thanks! It would appear the rest paid off as this evening BID introduced me to an old project of his, Golden Arete 6B+. I've always wanted to try it and was pleased to do it in a session over an hour and a half or so. Very happy. He did Golden Arete and his other old foe Spider Crack 6C in very short order, was an impressive run of form.
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Day 4 1hr Windy wall over frozen moor
Day 5 Board seshwan
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5th
Lunch walk, drove home with thoughts of going for an evening run which quickly vanished in the face of delicious cooking smells as I walked through the door…
trying to increase cadence
What’s the deal with cadence? Is it a thing? Is it something to think about/monitor…?
Got a running watch for Christmas which measures cadence and HR (badly I imagine…) and power (through the power of witchcraft?!?)… I just wanted to be able to Strava runs without using phone, but are these metrics worth looking at? I tend to run for (type 2?) fun so not going to go full training science but easy wins and low-hanging fruit and all that…
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Day 5
Lower body stretches. I'm gonna be so fucking bendy by February.
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First chance to post as been snowed under...
No idea about weight, scared to look tbh!
S: Vomiting and 30 mins with the hound.
S: Hour walk round Burbage and Higgar with fam.
M: 2.5 hr sesh @ AW
T: 30mins on auto-belays and 30 mins bouldering with the boy.
W: Cycle to and from shoulder consultancy appointment (approx 40mins), 1hr walk with the hound.
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3 - 5km walk with kids, a bit wild. Kettlebells in evening
4 - 8km, felt like running in a snow globe, bracing. A bit of kettlebells, might do a few hangs.
Didn't do any hangs, fell asleep in front of telly instead.
5 - 40 min walk on beachfront, cold! Hip exercises (that's as in for the my hip, not something cool) and glutes. Shoulder feels a bit sore after kettlebells, so no upper body
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5th
Lunch walk, drove home with thoughts of going for an evening run which quickly vanished in the face of delicious cooking smells as I walked through the door…
trying to increase cadence
What’s the deal with cadence? Is it a thing? Is it something to think about/monitor…?
Got a running watch for Christmas which measures cadence and HR (badly I imagine…) and power (through the power of witchcraft?!?)… I just wanted to be able to Strava runs without using phone, but are these metrics worth looking at? I tend to run for (type 2?) fun so not going to go full training science but easy wins and low-hanging fruit and all that…
Long story is for me that I used to run loads (playing football, general running, going in the lakes etc) until I went to Uni. At this point I kept running, but the odd 10 miles here and there and think I lost my fitness a bit which likely changed how I ran. I got into going for longer plods and walk/runs and randomly injured my knee one day on a run and have had a recurring injury ever since.
I think as my fitness decreased I just took longer, slower steps and looking back at strava over the last few years most of my runs were at around 130 cadence. Coupled with bad form (heel strikes with a straight locked out leg) the physios/running coach I’ve been seeing thinks it’s basically my form causing the injury.
So in addition to strengthening work, he’s getting me to increase my cadence. They said that most people should be running somewhere around 180 regardless of the speed they are going - if you look at anyone professional, they will all have the same form whether they are running 1500m or marathons.
Faster cadence and driving with my knee more a bit is naturally making me land with a bent knee and less of a heel strike. Apparently running with the right cadence really helps with your efficiency too. So hopefully, combined with the strengthening I’ll be able to run injury-free.
My injury isn’t actually an injury either, it’s a build of of fluid which is causing lots of pain, but stopping an actual injury. It meant if I rested for a few weeks I could just get back to it until the fluid built up again. Hopefully this won’t happen now though (it’s cost enough so far!!)
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Agree with the above. Generally shortening stride and increasing cadence lessens impact and associated injury partially associated with longer stride tending to heelstriking. As a taller heavier unit it's something I've had to work on and it definitely helps.
If you want to get accurate and super techy, the Garmin HRM monitor produces more data than you would ever need, including accurate hear rate, stride length, cadence, left / right balance and loads of other ratio stuff I really don't understand.
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4. PM Session on Bens Roof at the Tor
5. PM 6 hours of painting and moving heavy furniture
6. Currently in middle of weighted deadhang session. Psyching myself up for a stab at a PB
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Day 6: my wife came home from hospital yesterday afternoon and is bedbound and in need of pretty much constant care. No more walks for me for a while (in fact, my walking over the last few days has all been to the hospital and back). In pathetic lieu: 2 x 10 push-ups and 2 x 25 crunches/Day 12 dry. Maybe the numbers will slowly crawl upwards?
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5/1 knob all. Stretching and some pull ups
6/1 pull ups, push ups and stretching
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Good luck Mr Popp (and Mrs)
Day 6: 30 mins breathing pure oxygen, 30 mins deep tissue massage (inc some around but not on knee) :yawn:
(Felt like it could be okay to rest my leg, as the muscles etc around the knee felt a bit achey due to compensatory usage. I did consider going to the wall but it was bloody bitter weather and I thought it would be too risky, not least because my elbow is feeling slightly tender after a dozen Font 0--s yesterday >:( >:( >:( )
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Thinking of you Andy.
6 - max hangs. 2 x 1:10 plank.
72.1
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Positive vibes Andy. Do all your travels around the flat on all fours - at least you'll get a core workout!
6th. 2.5 hour TCA session. Managed 2 news blacks in short time, one nearly flashed but got it after 3 or 4 goes (7A) and made progress on a hard move a 7B. Really noticing some quick gains from warming up in a shorter, more focussed and recruitment heavy way, :icon_beerchug:
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6 Hourish of stretching. Done some research and got a routine to follow which will hopefully help make some gains in stretching!
Andy, any exercise better than non!
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Well wishes Andy.
Day 6 - 25 minute walk (got to love the school run) and 20 minutes yoga.
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Hoping for home based exercise inspiration and healing times for the Popps
Thanks for the cadence rundown, I don’t feel like I need more stats in my running life at this stage so will generally ignore cadence data for now 😁
6th
One hour of kettlebells in the snow and ice
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Sharkathon Goals:
- Exercise every day, obviously
- Stretching every non climbing day
- Lots of push exercises to work on my lack of pushing ability.
21/12 - circa 3 mile walk, carrying child for half the time
22/12 - Fairlop boulders with Duncan
23/12 - about 55 pushups and 25 pull-ups on the edges on my portable fingerboard
24/12 - circa 1.5 mile walk carrying child, plus another 50 pushups or so
25/12 - short stretching session and hangs on the portable fingerboard
26/12 - more stretching, about 70 pushups
27/12 - about 20 dips in sets of 4 (I am weak at pushing!), plus good stretching session
28/12 - climbing at The Dug Out with Ally and Ross. A day of learning and being reminded of weaknesses!
29/12 - 30-40min walk carrying child
30/12 - stretching
31/12 - 10km walk pushing pram. Set a pocket circuit on the home board.
1/1 - promised afternoon sunshine never arrived, so it was low cloud, damp wind and high humidity at the New Cuttings. Spent some time working the project nevertheless, think I worked out some helpful microbeta.
2/1 - 30 mins park walk/jog with children; 25 dips in sets of 6-7; stretching
3/1 - family wall trip. Moderate amount of stuff done, bit of time on a fun project, one to come back to. Then later on some stretching and pushups.
4/1 - bit achey, back to work, quieter day: stretching and compression
5/1 - wall session. Ticked pocketed project from the 3rd. Finger a bit grumbly when crimping.
6/1 - 30 min walk and 20 dips around school drop off. In the evening, a short session of stretching and a few sets of pushups.
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Day 6: my wife came home from hospital yesterday afternoon and is bedbound and in need of pretty much constant care. No more walks for me for a while (in fact, my walking over the last few days has all been to the hospital and back). In pathetic lieu: 2 x 10 push-ups and 2 x 25 crunches/Day 12 dry. Maybe the numbers will slowly crawl upwards?
Hope she recovers fully and swiftly mate
Hour and a half dicking around on a 7A at Anston this morning. Felt like if I was fresh I'd have done it. Chunter chunter.
This evening did some core (3x 40 second L hangs, 6x3 slow bar lowers, 3x 5 ring rollouts which I've now learned to do properly, 3x 5 theraband twists) and pushing (3x 12 20kgs dumbbells bench press, 3x 12.5kg dumbbells OHP).
Training. Training never ends.
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1. 3hr walk around Wansfell in the Lakes. Saw some feel ponies which was pretty cool.
2. 3hrs walk from Windermere to Ambleside.
3. 1.5hrs walk around Orrest head. The woods there has been decimated by the storms. It’s crazy how many trees were down. 2 hrs at the gym doing physio exercises once back home.
4. 30 mins Physio exercises and a walk/jog after work trying to fix my run (average cadence was 130, trying to up it to 180)
5th. An hour walk up the moor at lunch with the dog. 40 mins physio HIIT class after work. 40 min Walk/run with the dog after work - trying to increase cadence as part of my knee rehab. Going to have a short board session later - first in ages!
6. 2.5 hours out with the dog today. Felt bad as I’d do that most days so did 30 mins physio this evening.
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Day 6
last chance of dry tarmac for a while, so I did 35 mins or so non-stop surfskate pumping and carving round Tesco park and ride before work - a bus driver commented "you're having a great time, aren't you?"
walked 10km at work
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Day 6
Some light fingerboarding and calf stretches.
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6 - was going to go for a run at lunch, but ended up having to do a post office run. Hip exercises and some dumbbell work (flys etc). Plus a few pushups.
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Day 6 - 40 minute walk to school and back, 30 mins in the park with the hound, 40 mins return school run walk... 1hr 15mins bouldering @ AW.
Daughter is not enjoying walking to school every day right now :shrug:
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Day one. 30 minutes stretching, theraband, dumbbell exs and leg extensions. Rehab/preventative stuff for shoulders, elbows, lower back, hip and knees. Board session one hour.
Day two. 30 mins stretching etc. 67.34 miles cycling 3 hrs 51 mins.
Day three. 30 mins stretching. 16.90 miles cycling 59.53 minutes.
Day four. Board session 75 mins.
Day five. 30 mins stretching. Board session 45 mins. Weights 5 x 5 60 mins.
Day six. 30 mins stretching. Turbo session 50 mins.
Day seven. 30 mins stretching. Board session 90 mins.
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Day 7
Two hours at The House, indoor skate park. Mix of bowl and half pipe. Plenty of rests. I'm not good enough to drop in, so all speed has to be created by my little legs.
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Day 7
40 mins / 1.8 mile kneehab walk. 50 mins easy elbow rehab / kneehab indoor bumbling. 10 mins stretching :yawn:
(Was able to up the indoor bumbling to ~V2 level and the circuits were mercifully more interesting than last time. Creeping my way back to that elusive 25% climbing strength / fitness)
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7: same as yesterday except now day 13 dry.
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Day 7 - school run x 2 with toddler on balance bike in tow, total time around 1hr 20.
Was planning a run but my body is screaming please God no and my cold is making me feel pretty shitty.
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I meant (but completely forgot) to say thank you for all of yesterday's kind notes. They were noted and very much appreciated.
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5 - 7km beach walk
6 - 10km woods run / 2hrs wall
7 - 10km woods run / 45min stretching
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Yoga. Otherwise rested.
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Going for the Sharkathon and Dry January this year. Quick recap of the first week:
Day 1. Walk with the family
Day 2. Climbing at the wall
Day 3. Walk round the fields
Day 4. Short hangboard session
Day 5. Lattice conditioning workout
Day 6. Climbing at the wall
Day 7. Walk round the fields
Definitely getting out for more walks so far, which has been sorely needed. Will try to add some mobility work next week.
Beavertown's Lazer Crush was the non-alcohol drink highlight of the week, quite fruity & has that mouthfeel that seems characteristic of Beavertown drinks.
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7 - fingerboard, aeropow repeaters. 2 x 1:10 plank.
71.8
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7 - fingerboard, aeropow repeaters. 2 x 1:10 plank.
71.8
What are 2 x 1:10 plank.
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7th: 30 min core strength focussed yoga. Can now do low boat to reverse crow without feeling like my spine is going to crumple!
80kg....for the first time in my life. Now debating the eat more eat more eat more plan, that said, feel much stronger - had a strong boulder session yesterday. Hoping to stabilise around 79kg for now and then maybe see if I can drop some for spring.
I suspect I've put on 2kg just from eating more carbs (water retention, glycogen), 2kg fat probably and about 2kg muscle. That might be dreaming and it's just 6kg pork belly :shit:
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7th
1 hour of gentle snowy running this evening with the local collection of ageing miscreants.
Annoyingly looks like it’s the right calf’s turn to throw it’s toys out of the pram, stoopid calves 😡
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Day 7
Short but speedy walk around town, maybe 2km? Didn't get round to doing stretches or anything.
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7 - fingerboard, aeropow repeaters. 2 x 1:10 plank.
71.8
What are 2 x 1:10 plank.
Hold a plank for 1 min and 10 sec.
Repeat.
I'm really bad at planks. Aiming to get up to 2 x 2 min by end of Jan
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Waking up this morning my back, shoulders, and abs tell me I've also been getting a significant workout lifting my wife in/out of bed/wheelchair multiple times a day over the last few days.
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Bloody hell Andy, missed what had happened. All the best to you and yours.
6 - board session, good company turned it into something decent
7 - 40 mins walk
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Day 8
Couple of hours bouldering.
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8 - 2 x 1:20 plank. Run 7.5km.
71.8
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8th. Planned to go to Ratho as our monthly pass auto-restarted in Jan after a 6mo pause. Couldn't get booked in due to their supremely glitchy booking system.
Went to TCA Propstore instead, tried to have na AnCap session on the short (ideal length) routes, but the routes are just not set right for it - probably the panels are just too steep, so when it gets hard enough to be anaerobic, it's very technique dependent / droppble.
Noticed some early signs of aggravated brachialis (font elbow / deep bicep niggle), maybe too much intensity and not enough rest so I'll back off the 2 per week ancap until that beds down. Oh, this isn't power club.....
Erm: 2.5 hours climbing, 30 mins gym. Going winter climbing tomorrow, so might have an actual day off on Monday and Maybe Tuesday so as to not overdo it. S'pose I could do a short run or something.
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Can I just check for reference if shagging counts towards my 30 mins
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Can I just check for reference if shagging counts towards my 30 mins
What makes up the other 29 and half minutes of your daily exercise. :lol:
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Can I just check for reference if shagging counts towards my 30 mins
What makes up the other 29 and half minutes of your daily exercise. :lol:
Hey
29 and a quarter I'll have you know
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8. 30 mins stretching. 50 mins turbo trainer.
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8: same as yesterday except now 14 days.
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Can I just check for reference if shagging counts towards my 30 mins
Answered in the inaugural Sharkathon thread (https://ukbouldering.com/board/index.php/topic,23465.0.html) interesting to see that walking didn’t count back then and anyone who failed to do every day got puntered.
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Can I just check for reference if shagging counts towards my 30 mins
Answered in the inaugural Sharkathon thread (https://ukbouldering.com/board/index.php/topic,23465.0.html) interesting to see that walking didn’t count back then and anyone who failed to do every day got puntered.
Excellent news
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Day 8 - 20 minute VERY quick run (for me!) benchmarking for a training plan followed by 15 minutes of yoga. Still feeling rough, may need to redo the benchmark once well!
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Day 8 - 10 minute VERY boring rowing machine warmup followed by 60 minutes of monotonous V0-2 bouldering. May add some stretching :yawn:
(Back to ultra-boring jug pulls, albeit with a few lurchy / awkward jugpulls thrown in. Which means that my knee is a bit tender and my elbow is notably more sore from doing a bunch of V2s in the warm now, than it was doing a bunch of V4s in the cold 6 weeks ago. FFS.)
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Despite marathon efforts earlier I did some real training today
3 x 5 weighted pullups with 20kgs added. PB but last rep on the last set was not as clean as I'd like.
8 x 10 second hangs on the 20mm edge, 28kgs added weight
Some flexibility business etc
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Despite marathon efforts earlier I did some real training today
3 x 5 weighted pullups with 20kgs added. PB but last rep on the last set was not as clean as I'd like.
You have got some pipes on you, Youth.
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Despite marathon efforts earlier I did some real training today
3 x 5 weighted pullups with 20kgs added. PB but last rep on the last set was not as clean as I'd like.
You have got some pipes on you, Youth.
Ta. Nice to see some results from training innit.
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8th
A reasonable length (more than 30 mins less than 60) brisk walk in challenging conditions this morning. Right calf is not happy…
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You need to get back on the 400 Nik
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:lol: :lol:
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8th
A reasonable length (more than 30 mins less than 60) brisk walk in challenging conditions this morning. Right calf is not happy…
What’s up with your calf? Reason I ask is the cadence/run changing stuff I’ve been doing is because of some pain which originated in the top, outside of my calf which then went up into my knee. For me it was fluid build up. Struggled to walk when it was at the worst and stairs definitely needed me to hop up/down…
My additions:
7. Lots of walking with the dog. 40 mins HIIT physio session :sick:
8. Ended up having an impromptu 2 hour board session at a friends, before coming home, taking the dog out and having another 2 hour session on my board. I will be fit by the time our trip comes around!
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Day 7 - 40 minute walk to school and back x2 and 45mins with hound...
Day 8 - Get fleeced by garage getting van MOT'd then 40mins with hound... Pack for Espana!
Day 9 AM - Accepted that I'll do nowt as off to Spain... GF tests positive for Covid... Ain't going nowhere! NNFN!! Arse....
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It’s just yet another minor calf strain, I seem to cycle between one calf or the other tweaking with brief injury free spells between. I’m a relatively recent convert to running so probably just part of my aged carcass adapting (all falling to pieces…)
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Dear Diary...
Day 9 trapped in the living hell that is the Sharkathon - is there no end to the torment??
1.5 hours gym including 20 mins rec cycling, bench, core, knee rehab, and at last some light deadlifts, 2 x 1.10 mins plank, 30 mins stretching, including touching toes with knuckles off the couch, but will never climb 5 x 7Cs :yawn:
(Low energy as usual, and low motivation due to feeling creaky and thoroughly demoralised by easy wall sessions, also both tennis elbows have now flared up for no reason whatsoever, have also been getting shaky painting toy soldiers and shoulders are slowly getting worse, I wonder if the elbows are partly referred pain as well as the whole fucking lot falling apart....)
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...2 x 1.10 mins plank...
Yes Fiend!
The rest of it sounds rubbish though, sorry
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9th
Very steady 6.5 mile run around Stanage, Higgar, Millstone and the like. Was lovely to get out, calf survived.
James I had a quick look at my cadence data and when I go out running by myself my average cadence is pretty much bang on 180, running in a group this usually drops towards 150. No idea how accurately the watch can measure this though, and the dataset is probably only 8 runs… I’m probably not going to pay any real attention to this, or other data the watch collects (HR etc) on an ongoing basis but I guess it’s interesting in a “just having an occasional look” sort of way.
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1.5hrs deadpoint training on the less steep beastmaker board at the works. Felt really accurate, snappy and precise, very light and strong, fingers were very responsive and rock solid. 30 mins pressing training afterwards, 3x 12 bench with 20kg dumbbells nice and slow to really get the hypertrophy, 3x 10 OHP with 12.5kgs again really nice and slow.
Meeting with my coach/program writer tomorrow so keen to get to the next stage following my first 10 weeks of focused training.
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...2 x 1.10 mins plank...
Yes Fiend!
The rest of it sounds rubbish though, sorry
The rest of it is kinda rubbish in how my body feels but OTOH I did put the effort in to doing something. And I started doing Is Ys and Ts, and more pec stretches, have cut out any form of bicep curls / rows to ease off the elbows, etc. P.S. Will probably get a hernia if I try 1:20 planks my fucking abs were killing at 1 min.
Edit: The living hell of the Sharkathon refers to the entire cruel concept, not my particular moaning...
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Am I the first to fail?
Day 7 nothing. Prepping stuff for...
Day 8 9 hours on the hill, including carrying heavy things.
Day 9 couple of hours wombling over the moor. Very pleasant.
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Day 9
Couple of hours at Tremeirchion. Hard stuff!
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7 Possible 30 mins of walking around train stations and airport terminals
8 First day at Etxauri near Pamplona. Enjoyed the climbing even though predictably spanked
9 Drenched from 42 min walk around anodyne new builds and a joyless eco park. Thanks Sharkathon :thumbsup:
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Am I the first to fail?
I'm not sure I can even claim to have started, despite posting everyday.
So, nothing I've done so far would pass muster for Sharkathons of yore. But I don't care, circumstances are crappy as hell and very limiting, so if posting makes me do even the crappy little bit I do do, then that's a good thing. Same as before except now - ta da! - 2 x 30 crunches. I might switch to planks and see if I can out plank Duma by the end of the month. And day 15 dry.
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Day 9 - speed repeats run over 5k - tried really hard, just about flippin' killed me but hopefully will pay dividends.
-
Am I the first to fail?
Day 7 nothing. Prepping stuff for...
Day 8 9 hours on the hill, including carrying heavy things.
Day 9 couple of hours wombling over the moor. Very pleasant.
Nope. I failed on day 4ish.
Today: 3hrs walk in the Cairngorms with winter climbing kit. 5hrs climbing (roughly 20m/hr haha what a silly game...) I'm gonna be broke tomorrow.
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So if posting makes me do even the crappy little bit I do do, then that's a good thing. Same as before except now - ta da! - 2 x 30 crunches. I might switch to planks and see if I can out plank Duma by the end of the month. And day 15 dry.
Exactly.... Also 'mon the plankathon.
Also Shark is now banned from his own Sharkathon what with the 12 days of dry weather forecast and 1000 sandbag routes to choose from :spank: Not in the spirit of things.
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Sharkathon Goals:
- Exercise every day, obviously
- Stretching every non climbing day
- Lots of push exercises to work on my lack of pushing ability.
21/12 - circa 3 mile walk, carrying child for half the time
22/12 - Fairlop boulders with Duncan
23/12 - about 55 pushups and 25 pull-ups on the edges on my portable fingerboard
24/12 - circa 1.5 mile walk carrying child, plus another 50 pushups or so
25/12 - short stretching session and hangs on the portable fingerboard
26/12 - more stretching, about 70 pushups
27/12 - about 20 dips in sets of 4 (I am weak at pushing!), plus good stretching session
28/12 - climbing at The Dug Out with Ally and Ross. A day of learning and being reminded of weaknesses!
29/12 - 30-40min walk carrying child
30/12 - stretching
31/12 - 10km walk pushing pram. Set a pocket circuit on the home board.
1/1 - promised afternoon sunshine never arrived, so it was low cloud, damp wind and high humidity at the New Cuttings. Spent some time working the project nevertheless, think I worked out some helpful microbeta.
2/1 - 30 mins park walk/jog with children; 25 dips in sets of 6-7; stretching
3/1 - family wall trip. Moderate amount of stuff done, bit of time on a fun project, one to come back to. Then later on some stretching and pushups.
4/1 - bit achey, back to work, quieter day: stretching and compression
5/1 - wall session. Ticked pocketed project from the 3rd. Finger a bit grumbly when crimping.
6/1 - 30 min walk and 20 dips around school drop off. In the evening, a short session of stretching and a few sets of pushups.
7/1 - attempts at shoulder shrugs in various permutations, then aerocap on the board.
8/1 - light wall session, focused on some different angles etc, nothing too hard
9/1 - outdoor bouldering, Portland
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Day 8
3 x 5 mins movement on the vertical board - fingers and toes hurt; felt like even easy climbing was a bad idea, so stopped
5 x (4 pull-ups + 10 press-ups + light dumbbell complex) mostly out of anger at joint pain in digits
35 mins cycle commute
walked 12km
ate a lot of pork
Day 9
35 mins cycle commute
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Day 9. 30 mins stretching including 1 x 2 minute plank. 50 mins on the board. 40 minutes weights 5 x 5.
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Big up the plank massive! Andy, not sure it'll take much to out plank me, am aiming to add 10s every week but 1:20 is feeling pretty maximal at the moment...
8 - Redpoint with daughter, bit of easy bouldering, auto belays up to 7b+. 2 x 1:20 plank
71.8
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I’m presuming these are planks are resting on your elbows or do I need to get back round. :-[
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7 - some kettlebells, a perfunctory beastmaker session - depressingly shit.
8 - climbing wall - mostly belaying son, managed a few boulder problems. did a few hangs on the beastmaker - the slopers I can barely hang at home are piss easy on theirs - how do I get mine like that?
9 - Cleared a load of crap (mostly cardboard) inot van and to the dump.11km run while daughter at swimming. Icy along the beach, but stunning seeing the last of the light on Dunnottar Castle.
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I’m presuming these are planks are resting on your elbows or do I need to get back round. :-[
I'm on my elbows
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3 - Walk with family around local nature reserve. Stretching and bodyweight exercises in the evening.
4 - Stretching and bodyweight exercises in the evening.
5 - Stretching and bodyweight exercises in the evening.
6 - Stretching and bodyweight exercises in the evening.
7 - Run to wall (4km). 2 hours at the wall. Run home via 'scenic' route along canal (6.3km).
8 - Stretching and bodyweight exercises in the evening.
9 - Stretching and bodyweight exercises in the evening.
Not the best week, though still doing 30mins+ each day and getting in lots of stretching and rehab/prehab exercises for my achilles and shoulder.
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7 - Run to wall (4km). 2 hours at the wall. Run home via 'scenic' route along canal (6.3km).
Must have a good running pack, to fit 3 pairs of shoes, chalk, coffee mug, brushes. etc etc.
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7 - Run to wall (4km). 2 hours at the wall. Run home via 'scenic' route along canal (6.3km).
Must have a good running pack, to fit 3 pairs of shoes, chalk, coffee mug, brushes. etc etc.
A battered old alpkit gourdon with a broken chest strap. Shoe collection and coffee mug get left at home. It does work surprisingly well with a 40m rope, harness, shoes (1 pair), water bottle, chalk and change of clothes. Bit of a squeeze getting everything in but is fine on the run.
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Good job. I ran to work once with an old laptop in mine, having forgotten to leave it in the office. Was actually OK when cinched up tight.
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Day 9 PM - 1.5hrs on the bike in hail, wind and rain... Pretty slow pace as not been out for a while (14mph avg) but covered some decent ascent... Fucking plagued by homicidal drivers though, felt like I was taking my life in my hands!
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Day 10 - 1hr 10mins hour of walking - with a toddler on a balance bike so felt more like 3hrs and my back is ruined!
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1 x 30 crunches, 2 x 1.00 plank. Was very surprised to make it to 1.00 on the second one. Could have gone longer on the first, but would have been ruined. Felt a twinge in my left shoulder yesterday and am very conscious I have to be able to carry on doing plenty of lifting so switched to "standing push-up" (is that a thing? Hands on kitchen unit, feet a metre+ or so out, do push-up movement. Super easy but doing something if you do enough, especially if you're as unfit as I am). Day 16 dry.
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1 x 30 crunches, 2 x 1.00 plank. Was very surprised to make it to 1.00 on the second one. Could have gone longer on the first, but would have been ruined. Felt a twinge in my left shoulder yesterday and am very conscious I have to be able to carry on doing plenty of lifting so switched to "standing push-up" (is that a thing? Hands on kitchen unit, feet a metre+ or so out, do push-up movement. Super easy but doing something if you do enough, especially if you're as unfit as I am). Day 16 dry.
Standing push ups absolutely a thing and are used as training in their own right but also a useful progression for full push ups before chairs, the stairs then finally the floor.
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Day 10 - 1hr 10mins hour of kneehab walking (3.8 miles), 30 mins of isometric dumbbell holds / IYTs / stretches for upper body rehab. 2 x 2:30 planks. Abs like a fucking greek god afterwards - a greek god who will have to shit standing up tomorrow because the doms will be so bad if he goes to bog he'll never get stood up again.
(Knee a bit tender after wall / gym so normal walk seemed best. Trying to sort things out with more of a focus on rehab. Shirt OFF / gabber ON seemed to help a lot with planks, as it done with most things. Still couldn't do indoor 7b+ if I was tied to 6 auto-belays at once. )
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Abs like a fucking greek god afterwards
Like Bacchus maybe (https://images.app.goo.gl/Bc1jE28Zx8jrVZsM7)
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:icon_321: Like that but with a 6 pack made of 500ml Tyskie bottles.
The doms have already started, I'm scared of what waking up tomorrow is going to feel like.
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Hour and a bit of gentle circuits, bicep curls (3 x 10 per arm, 15kg dumbbells) and rows (3 x 10 per arm, 17.5kg dumbbells). 3 x 5 ring rollouts.
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Day. 10. 30 mins stretching and 1 x 3 min plank. Cycling 1 hr 2 mins 17 miles. Also dusted, vacuumed and mopped the floors, took about 90 minutes. Still got a bollocking for missing bits.
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https://youtu.be/ULC2C3VjO-o (https://youtu.be/ULC2C3VjO-o)
For a thorough job I recommend listening to the above on loop whilst you clean next time. Bon chance.
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Day 10
35 mins cycle commute
Walked 10km
40 mins non stop surfskate in a flatish carpark with the lad
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10 - Ran 8.5 km at 4:29/km average pace.
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10 - TCA bouldering, 90min. 2 x 1:20 plank
71
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Day 10
Bit of speedwalking around town. Intended on more but was beaten by fatigue.
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10 - 8.5 km run, felt yesterday in the legs. Entered into plankathon with a surprising 1 x 2:00, although I was shaking like a shitting dog at the end. Some hip / glute theraband exercises in front of telly and a bit of kettlebells.
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10: 1:45 @ AW - 1000m on rowing machine... 5 x Fast pullups x 2... 3 x 4 routes up to F6b+ on autobelays (actually tried a F7a twice during these too but got spanked at about 10m!) 7 mins rest between sets... Close to vomiting on last rep... Easy climbing and shoulder conditioning to cool down...
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for those unable to do a 30 min plank, there is always some aspect of technique that can be practiced in the house
https://www.youtube.com/watch?v=Wof0xPUmW38
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I find having my heels against a wall makes it easier? No idea why!
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Day 11
Headed out to see if mother cap or owler tor might have some dry rock for me. Got to surprise view parking and realised that the answer was probably "no".
Did a few lengths of the damp, gravelly carpark on a surfskate to get warmed up. Somewhat restrained due to fear of skidding.
https://vimeo.com/664767929
Headed up to the rocks and confirmed that they were not suitable for climbing. Did some litter picking instead. Did about 30 mins of surfskating in the carpark.
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I find having my heels against a wall makes it easier? No idea why!
Increased stability. One less degree of freedom, and reduced wobble side to side too. Plank Dab, back around :chair:
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sorry, I never saw the international planking rules that say heels must be free. Is that on a par with chalk or kneepads?
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Same as yesterday except - hold on to your hats - one of the planks was 1.05!!!! Watch out Duma.
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I find having my heels against a wall makes it easier? No idea why!
Increased stability. One less degree of freedom, and reduced wobble side to side too. Plank Dab, back around :chair:
Will video evidence be required for proof before the end of the month.
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Day 11. 30 mins stretching and 4 minute plank. 1 hr 10 mins on the board felt a bit jaded. Must of been yesterday’s domestic chores.
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Day 11. 30 mins pure oxygen suppository. 10 mins rowing warm-up, IYTs, 4:01 plank (give or take 2:01 minutes), 50 mins / 21 V1-3 indoor problems. 15 mins stretching under a very pleasant ceiling heater :yawn:
(Bouldering included some slightly less terminally dull problems than last time, and 1 (one) that I actually enjoyed, although a few where I had to back off dynamic moves that were a risk to my knee or elbow or both. Golfer's a bit sore, tennis a bit less sore. No abs doms but felt tireder than yesterday's plankathon)
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sorry, I never saw the international planking rules that say heels must be free. Is that on a par with chalk or kneepads?
Free your heel, free your soul.....
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I find having my heels against a wall makes it easier? No idea why!
Increased stability. One less degree of freedom, and reduced wobble side to side too. Plank Dab, back around :chair:
Will video evidence be required for proof before the end of the month.
I'm going to contact his sponsors and get him stricken off.
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Waking up this morning my back, shoulders, and abs tell me I've also been getting a significant workout lifting my wife in/out of bed/wheelchair multiple times a day over the last few days.
This is not the sort of exercise that anybody wants to find themselves doing.
I can't think of anything helpful to say, but I'm thinking about both of you.
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I find having my heels against a wall makes it easier? No idea why!
I think we need introduce a new exercise of torture on a daily basis. :o
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11 - routes indoors, 2.5 hrs. 2 x 1:20 plank.
72. (Humph)
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9. Bit of a cop out day. Lots of walking with dog, but not much more than normal.
10. Acro class + running Physio
11. Max hangs as a test prior to training plan session tomorrow. Zora noticed a dab on my last (failed) hang. Pretty certain I didn’t dab on the previous but too knackered to bother repeating them. Going to have another tomorrow
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Totally rammed day and body feels knackered but managed to squeeze in a 35 minute walk at lunch.
Might try a plank tomorrow, see if I can get to 1 minute...
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10 Last minute board sesh. 2 projects ticked and almost got the classic "rotate yo owl". Big psyche
11 Moorland mooch in the dark. Good stars.
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11 - 2:10 plank - HOW used. Some kettlebells (experimenting with home made pinch block) a bit of theraband work for hips. A bit knackered after full day at work plus running the first cubs session of the year.
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11: Shoulder conditioning, 2000m on rowing machine, 5 x fast pulls, 3 x circuits up to V2, 8 x moonboard problems up to 6B (mostly in the 6A - 6A+ range tbf), 2 x 4 routes up to F6b 7 mins between sets, 15 mins bouldering repeating yellows (v6-8) I'd done before and trying a new one (DNF)...
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Yesterday we went to try Bumlog. Connies felt okay but after about an hour on it became apparent they weren't so sacked it off. Tried the arete to the right, worked out all the beta, then decided to fuck off home. Quality sesh.
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2 x 1.10 planks!!!! 1 x 30 crunches and mutliple standing push-ups. Day 18 dry.
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sorry, I never saw the international planking rules that say heels must be free. Is that on a par with chalk or kneepads?
More on par with lying flat on your belly and claiming it's exercise :tease:
I do think it means you can cheat a bit by using your shoulders to push you back into the wall, meaning your pelvic tuck / deep abs don't need to engage so much. So still, back around. ;D
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12. 45 mins injury chat / moral support with Biscuit. 1 hour / 2.8 miles kneehab walk. 1 x 2.15 plank, one heel on wall, the other not, for no reason whatsoever :yawn:
(Andy @ Process as supportive as usual. Useful info about re-recruitment after time off plus keeping consistency in rehab exercises. Knee vaguely tender so just a plain walk. Not much motivation for owt else).
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12 - outdoor bouldering on a glorious Dartmoor, prob only an HR or so of actual climbing. 2 x 1:20 plank.
71.5
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Day 12
Carried pads around Stanage and looked at wet rocks. There was not enough dry easy climbing for me to get enthusiastic. It was nice to be out with other people.
Went to Awesome walls to belay the middle child. Did 11 easy routes on auto belay. Felt weak and pathetic.
Not really what I had hoped for on my day off.
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Day 12. 30 mins stretching 2 x 30 second planks, air bench 1 minute. Cycling 67+ miles 3 hrs 55 mins.
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Very suspicious what webbo is up to with his plankathon tactics now :ninja:
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I did suggest we introduce a new torturous exercise on a daily basis. I’m sure you might have something that might make us want :sick:
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What's an air bench??
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I reckon webbo's working towards an air plank where it's only 1 minute but the elbows are of the ground and it's all from extreme toe tension or some ninja shit....
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I do think it means you can cheat a bit by using your shoulders to push you back into the wall, meaning your pelvic tuck / deep abs don't need to engage so much. So still, back around. ;D
Whatever, tried with no heels on wall - 2:40. didn't feel any different.
Also headtorch run 7.4km run back from dropping car at garage. (Pit stop at ASDA for new batteries).
Kettlebells plus experimenting with home made pinch and crimp block.
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What's an air bench??
I think it's when you squat with your back against a wall, like you are sitting on a bench that isn't there.
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It’s supposed to help with the muscles needed for skiing. But really it’s just pure pain.
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It’s supposed to help with the muscles needed for skiing.
That was when I was first introduced to it. Might do a few in anticipation of Macron's announcement.
One of my dailies is an L sit (of sorts) in the corner of the worktop units while the kettle boils.
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Day 12 Couple of hours down Dow cave.
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12. Board session - good vibes tonight
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12 - karma for saying yesterday was busy at work was getting even more slammed today but did manage a total of about 1hr30 walking between meetings and I got sucked into the plankathon out of curiosity and boshed out 2 x 1.10 - a PB by a long shot.
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2 days rest and today was some serious barely scraping...
40m ladder down climb (wind turbine lift cable got snagged).
3km run with 5kg pack (after dropping work van off).
1min20s extended plank like this: https://youtu.be/NFxF7W-OHP8
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Day 11
Nothing of note that I can even blag as exercise, a very exhausting day.
Day 12
Couple of hours lamping around Nesscliffe with mates.
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2 days rest and today was some serious barely scraping...
40m ladder down climb (wind turbine lift cable got snagged).
3km run with 5kg pack (after dropping work van off).
1min20s extended plank like this: https://youtu.be/NFxF7W-OHP8
You need one of these
https://www.sportpursuit.com/catalog/product/view/id/2225934
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12: Shoulder conditioning, 3000m on rowing machine, 5 x fast pulls, 2 x circuits up to V2, 15mins on XClimb board @ vertical, shoulder conditioning.
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13 - few sun prayers in the morning as feeling pretty stiff from yesterday on the moor. 8km run. 2 x 1:30 plank (just as the 1:20 starts to feel bearable, it ratchets up again!)
71.2
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13. 1 hour pressurised oxygen suppository. 40 mins / 2 mile slightly uphill walk. 1 hour V1-V3½ bouldering, 15-20 problems. 2 x 30 seconds air plank, toes on ground, elbows off ground :yawn:
(Oxygen saturation definitely gave me a solid 0.0% improvement in my ability to walk up gentle hills.... I might have done one or two problems at the wall that were bordering on fun, although had to back off a few due to dynamic moves too. Knee quite tender at the wall due to more diverse movements - still VERY limiting though - and of course golfer's elbow still tender despite the relatively very low intensity. Tennis elbow niggles actually felt much better at least!!)
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2 days rest and today was some serious barely scraping...
40m ladder down climb (wind turbine lift cable got snagged).
3km run with 5kg pack (after dropping work van off).
1min20s extended plank like this: https://youtu.be/NFxF7W-OHP8
You need one of these
https://www.sportpursuit.com/catalog/product/view/id/2225934
I can do better.... Might need to video it haha.
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Same as yesterday, except one day extra.
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One hour plus cleaning shit off the bike from yesterdays ride. However I suspect this doesn’t count. So walk 6 miles 1 hr 45 mins.
Knackered.
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Day 13
35 mins cycle commute
12km walking
many joints hurt
feeling tired for no good reason
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13 - school run and other bits of walking but managed a sneaky hour at the crag this afternoon :2thumbsup:
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pushups on and off through the day 3 x 10.
8km run in evening, felt no love today, tired.
Had pfizer booster at walk in in prep for heading to France on Wednesday.....
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Wednesday went out and tried a few nice problems. Did a couple of easier ones and then tried a high 6B, the bouldering was fine, the top out at about a font 3-4 move on a small right toe sketched me out. My headgame is much improved of late (not that I'm remotely bold really) but dark + cold + achey + sketchy move to an unpleasant looking traverse and downclimb = not wanting it enough. A little disappointed in myself but I am self-aware on this front and I have got better in the last 12 months. Efforts continue.
Yesterday felt exhausted. Walk and stretching. Ankle mobility most days at the moment.
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10 Reconnoitring Etxauri in rain. Optimistically took gear which stayed in the sac. Highlight was watching the Griffin Vultures
11 Rain abated in the afternoon and got a good few hours in at the crag. Felt broken at the end
12 Three hour walk into and around Pamplona and back. Bit disappointed with the city TBA
13 Lovely day at the crag getting spanked again
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13: 40 mins with hound... Must try harder today!
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Sharkathon
Sharkathon Goals:
- Exercise every day, obviously
- Stretching every non climbing day
- Lots of push exercises to work on my lack of pushing ability.
21/12 - circa 3 mile walk, carrying child for half the time
22/12 - Fairlop boulders with Duncan
23/12 - about 55 pushups and 25 pull-ups on the edges on my portable fingerboard
24/12 - circa 1.5 mile walk carrying child, plus another 50 pushups or so
25/12 - short stretching session and hangs on the portable fingerboard
26/12 - more stretching, about 70 pushups
27/12 - about 20 dips in sets of 4 (I am weak at pushing!), plus good stretching session
28/12 - climbing at The Dug Out with Ally and Ross. A day of learning and being reminded of weaknesses!
29/12 - 30-40min walk carrying child
30/12 - stretching
31/12 - 10km walk pushing pram. Set a pocket circuit on the home board.
1/1 - promised afternoon sunshine never arrived, so it was low cloud, damp wind and high humidity at the New Cuttings. Spent some time working the project nevertheless, think I worked out some helpful microbeta.
2/1 - 30 mins park walk/jog with children; 25 dips in sets of 6-7; stretching
3/1 - family wall trip. Moderate amount of stuff done, bit of time on a fun project, one to come back to. Then later on some stretching and pushups.
4/1 - bit achey, back to work, quieter day: stretching and compression
5/1 - wall session. Ticked pocketed project from the 3rd. Finger a bit grumbly when crimping.
6/1 - 30 min walk and 20 dips around school drop off. In the evening, a short session of stretching and a few sets of pushups.
7/1 - attempts at shoulder shrugs in various permutations, then aerocap on the board.
8/1 - light wall session, focused on some different angles etc, nothing too hard
9/1 - outdoor bouldering, Portland
10/1 - stretching
11/1 - unstructured stretching plus 3 sets each of shoulder press and squat with 26kg
12/1 - indoor wall
13/1 - decent session of pushing and stretching in the evening
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14/1 - 1 hour / 2.5 miles kneehab walking. Lots of IYTs. 1 x 3.15 plank owww. :yawn:
(Knee feeling generally tender, both the injury site and surrounding over-worked muscles, so kept it gentle today)
-
2 x 1.15 planks. I'm upping my game, but still getting hammered in the plankathon.
The other stuff too.
-
14 lots and lots of walking / running / swimming with / after a toddler. Feeling knackered today.
-
14 - ancap @ bodyweight on lattice edge. 2 x 1:30 plank
71.8
-
Day 14. 30 mins stretching, lower back felt a bit tweaky after cleaning bathroom. 15 minute warm up on board then drove to North Yorks moors and did an hours bouldering.
I’m not sure my experiment of warming up at home then driving for 75 mins to climb worked.
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Day 14
two weeks no booze - I regularly have a month or so off, but because this is planned, it feels harder
35 mins cycle commute
walked 10km
was going to do some sort of climbing at home, but fell asleep
non-insertional Achilles tendinopathy is taking longer to heal than previous episodes - must try less hard
tired
-
Couple of hours on the new Wasp circuit at the works, pressing (bench and overhead)
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10th 11th 12th
Brisk dog walks, long days at work, bah…
13th
Kettlebells session, 1 hour.
14th
Evening run with the local reprobates, 5-ish miles. Also did a plank, FOMO and all that. 1x3 minutes, that’s quite enough of that.
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Day 13
No time, but standing up and down on the dining room chair to repair a kitchen light must count for something?
Day 14
Quick solo hit at Nesscliffe.
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Day 13
No time, but standing up and down on the dining room chair to repair a kitchen light must count for something?
The Sharkathon bar isn’t very high but this represents a new low
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Day 13
No time, but standing up and down on the dining room chair to repair a kitchen light must count for something?
Box Steps (with weight) - 30 mins
Day 14
Quick solo hit at Nesscliffe.
-
:lol:
-
As I had no clue what I was doing, I got on and off that chair several times. The fist-pumping afterwards probably burned a few calories as well.
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15 - 6km run. 2 x 1:30 plank
71.3
-
15 - 90 mins plank. 2 x 1.30 mins indoor bumbling, 15-20 problems V1 - V3.5. Some IYTs :yawn:
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Standing push-ups, 2 x 30 crunches, 2 x 1.20 planks. Much more significantly, 3 weeks dry.
-
Family climbing day at Barden Moor, so good to just be out in the hills so to climb quite well and see the whole family really enjoying themselves was an absolute joy.
-
Whereabouts Battery, and what were the conditions like on the moors??
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Day 15. 30 mins stretching 2 x 1 min planks. 40 mins turbo. Felt a bit battered from yesterday, I had a bad bout of cramp right in the middle of Death in Paradise last night . Disturbed the other half’s viewing when I had to get the massage gun out.
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Family climbing day at Barden Moor, so good to just be out in the hills so to climb quite well and see the whole family really enjoying themselves was an absolute joy.
Sounds ace!
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Family climbing day at Barden Moor, so good to just be out in the hills so to climb quite well and see the whole family really enjoying themselves was an absolute joy.
Sounds ace!
That's what I thought.
-
Day 15
35 mins cycle commute
Walked 15km
Short walk at sunset with my wife and no kids
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Whereabouts Battery, and what were the conditions like on the moors??
Deer Gallows and bloody glorious. Grippy, no wind so not too cold, dry rock.
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Cool spot! I presume the dampness of the walk-in compensated for the dryness of the rock ;)
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Cool spot! I presume the dampness of the walk-in compensated for the dryness of the rock ;)
Man eating bog is easily avoided if you do as the book says and don't get sucked into going too direct - which some of us did. unfortunately some of us got excited and didn't stay quite high enough, number one child got slightly mauled and I ended up handing over my socks.
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Yetix fell in a stream as we were walking out from Deer Gallows a year or so ago! So funny (for me) :lol:
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15th - shit night sleep, probably post booster. felt like crap all day, actually dozed off during a teams call. Did some hip / glute exercises in front of telly.
16th - climbing session. Felt a bit better, but most of the session was on belay duty. Managed to get a few things done at the end.
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13. Physio session on treadmill - lots of cadence training.
14. Intervals run around the woods (20 mins) and a short board session before going for a beer. Not sure what the board session trained, but basically just did circuits where the other person choose each hold you went to. Made you do quite different moves and hang on for longer - was fun.
15. Board warm up and day out a Brimham. No ticks but good fun. First session out since injuring my finger in October 👍🏻
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Last couple of days had sessions at the Works, today went out to try a nice looking 6C that turned out to be wet so repeated The Easier Side 6B (lovely problem) as well as some other minor bits and tried to work out The Harder Side 7A, which I made a bit of progress on.
Boozeless since NYE as well :)
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15th
Evening run, 3.5 miles
16th
Morning run, 7 miles
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16th 30 mins stretching cycled 64.30 miles 3hrs 53 mins. I only intended to about 50 miles but thought why not do another 100k ride. At 58 miles riding into a block head wind I was questioning my sanity and the rookie error of not eating anything.
-
Same as yesterday and another day dry. My left shoulder is definitely a bit twingey - might have to try and think of something else to do, though there's still little prospect of being able to go for walks etc. I'm still reluctant to leave my wife alone for long.
-
16 - 25 mins / 1.5 mile brisk kneehab walk, interspersed with some gentle lat pulldowns tearing off conspiracy theory idiocy stickers from lamposts such as "Real Men Don't Wear Masks", well I'm not sure if I know any Real Men but if I did I'm sure they'd just be getting on with their manly lives, doing real manly stuff, and not really caring less that they had to wear a mask for 30 mins doing their weekly manly grocery shopping for bear steaks and engine oil, instead of wasting their time getting their knickers in a twist and posting facetious lies on lampposts. 40+ mins of various IYTs, stretching, foam rolling etc etc :yawn:
(Knee deffo tender after overuse at the wall so just a simple pavement walk today, along with some extremely mundane rehab stuff, dear fucking god I'd rather be stuck in a bog on Embsay moor or slithering around in Earth Quarry or anything except more gentle rehab. P.S. Ms Fiend did 1:20 plank off the couch yesterday)
-
16 - aeropow on 20mm edge. 2 x 1:30 plank.
71.5
-
16. Loads of walking today and a quick 45 min board session this evening
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Day 16
3 hours snowboarding at Chill Factore with the two younger kids. Big smiles all round.
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15th - shit night sleep, probably post booster. felt like crap all day, actually dozed off during a teams call. Did some hip / glute exercises in front of telly.
16th - climbing session. Felt a bit better, but most of the session was on belay duty. Managed to get a few things done at the end.
also couldn't read a calendar obviously. - 14th and 15th
16th - 5 km local walk with family. Had a kickabout with son in garden, hip flexor now feeling sore again, bugger. Some kettlebell work
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16, probably the slackest day so far although still done nearly 14000 steps. 30 minutes walk, half of which was carrying a 13kg toddler, the other half was chasing and/or cajoling said toddler.
Struggling a little with very sore quads, one of which I thought I'd done something catastrophic to when I jumped over a stream yesterday. Hoping rest and gentle stretching will help, the finger board awaits me...
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Day 15
Good frosty walk down the canal. Poked the ice with a long stick, was surprisingly thick!
Day 16
Rock wrestling at Manor Crag. Biceps thoroughly toasted.
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14: 1.5hrs bouldering @ AW
15: 2hrs bouldering and easy routes @ AW
16: 1.5hrs walking round a damp Stanton Moor, 2 hrs bouldering @ The Hangar...
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17: 30 mins gentle experimenting on gentle angled wooden boards. 10 x 1 min planks, on the minute. :yawn:
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17th. 30 mins stretching, 50 mins on the board, 40 mins weights.
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Low motivation today. 120 crunches (in sets), standing push-ups. Didn't drink.
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Day 17
My wife and I both had a day off so we went on a three hour walk in the sunshine while the kids were at school.
Saw a few hundred redwings.
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I've just spotted how insensitive that might seem when posted right after your post Andy P.
Thinking about your situation has reminded me to appreciate days like today.
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I've just spotted how insensitive that might seem when posted right after your post Andy P.
Thinking about your situation has reminded me to appreciate days like today.
No, not at all. I'm glad you enjoyed what sounds like a lovely day.
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17 - 5k run. 2 x 1:30 plank
71.5
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17 - quad is knackered so struggling to do much today. 40ish minute walk
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17th - poor day. Pissed off with sore hip flexor, avoided usual run. Did a couple of planks, and instead of running probably walked 20 mins and stood in a field taking photos of a castle under a full moon. No time later, packing.
Conceded it's probably "criteria not met" but am applying for credit for previous course work.
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10 - 8.5km run at 4:29/km average pace
11 - Stretching and bodyweight exercises in the evening. Achilles and shoulder rehab/prehab.
12 - Stretching and bodyweight exercises in the evening. Achilles and shoulder rehab/prehab.
13 - Stretching and bodyweight exercises in the evening. Achilles and shoulder rehab/prehab.
14 - Run to wall (4km). 2 hours at the wall. Run home (4km).
15 - Stretching and bodyweight exercises in the evening. Achilles and shoulder rehab/prehab.
16 - Walk with the family at local country park. Stretching and bodyweight exercises in the evening. Achilles and shoulder rehab/prehab.
17 - 10.6km run at 4:29/km average pace.
Achilles rehab seems to be working. Taking the running steadily with plenty of rest, stretching and Achilles eccentrics between runs. Happy to do a sub-45 min 10k last night without too much effort, furthest I've run since messing up my Achilles last April.
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Glad you are on the mend Nutty. I though I had flexor injury under control, but seems not. It's plagued me since ultra in October, not sure how I would cope with 9 months.
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Thanks Chris. I have been running regularly but every time I've upped the distance/frequency of my running until now I've aggravated the Achilles. Hope your hip flexor problems clear up quickly.
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Skiing from Thursday for 6 days, expect painkillers will feature. Get back on rehab when I get back.
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17. Few longer walks with the dog. 4 hours of rope rug making - they’re a bloody pain! Felt like a lot of mental exercise…
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18 - hr bouldering at TCA. 2 x 1:30 plank.
71.1
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.18th. 30 mins stretching, 2 hr walk 7 miles.
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Standing push-ups, 1 x 1.20 plank, 4 x30 crunches, plus some walking and climbing to 4th floor a couple of times (I know, scraping the barrel). My left shoulder is a little painful and doesn't like the planking, so I'm going to stop that. There's a theraband somewhere in the apartment that I need to dig out. Still dry.
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17: Feeling broken so took it easy... Short walk with hound.
18: Clipping bolts @ Horseshit..
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18th. 1 hour high pressure oxygen anal inflation until I'm blown up like a balloon. 90 mins gym including 20 mins rec cycling, 5 mins rowing, wall angels and face pulls for scap stability, slow heavy rows and slow heavy pulls for elbow, bench, core / glutes, light deadlifts, lots of light leg machines for knee, and 2 x 1 min plank with a 20kg weight plate balanced on my arse, yes Duma you can use at least a 25kg plate as equivalent :tease: P.S. Still :yawn:
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18. 170 cadence Intervals. Running physio. Board session
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Day 18
something went wrong with my right hand - arthritis and cramp together type of thing - needed to put it in hot water for ten minutes before I could get it moving
decided that climbing was a bad idea, so went to see a mate instead - I managed to turn down the offer of skunk and cider and felt terribly grown up
35 mins surfskate pumping on damp tarmac
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Failed today. An exhausting day. So so busy and so so tired.
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18th - not much, 3 x 5 min walks, about 10 mins with theraband and a bit of stretching. The rest - packing and filling out forms / admin. Expect today will be similar - travelling. All change from tomorrow......
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19 - tested +ve so doubt I'll be in sharkathon for much longer, but held on for now...
"Max" hangs (8-10kg down on a couple of weeks ago, but were definitely pretty maximal today!) 2 x 1:40 plank
71.3
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19th. 30 mins stretching. 1hr 10 mins on the board.
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19th. 40 mins / 1.8 miles kneehab walk. 2 spaced hours at the wall doing 20 V1-3s (and backing off several). IYTs with heavier weights. Meditated on the concept of planks. :yawn:
(Wall really demoralising but partly because of grade discrepancy, as well as weakness, having to nurse elbow, having to nurse knee, being hampered movement-wise, and unable to do any moves with sub-99% success rate above ground level. Knee a bit tender after, elbow quite tender after.)
((Duma you can leave the sharkathon. But no-one ever leaves the plankathon.))
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19 - 30 minute walk. And 2 hours at Board Room - got way too excited about the slide which I went down A LOT and now have a sore arse!
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And 2 hours at Board Room
Must have missed you there.... Maybe I should have spent less time backing off greens upstairs and more time on the slide....
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Day 19
Ended up doing over an hour of cycling
Walked 12km
Right hand doing the weird cramp/arthritis thing. Had to use my left hand to lock up at work. Submerging in hot water worked for getting the hand working.
Bought beer and am about to drink it.
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Catch up for this week
Monday - good session at the works, did my pressing and bicep work after.
Tuesday - stretches and mobility
Wednesday - Anston stones, did Pocket Problem 7A, honed in on my beta for The Last Stand 7A. The first move is nails! Only managed to do it a couple of times, but much more of a sense of micro-adjustments now
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I'm determined to bore you all to death. Yesterday was the same as the day before.
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Day 17
Good lower body stretches.
Day 18
Even better lower body stretches.
Day 19
Very heavy bouldering session. Heavy, as in, I had too massive of a dinner beforehand.
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20 - 30 minute walk
1.33 plank
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Core and mobility. 3 x 10 leg raises on the bar, 2x planks (1 min 30 and 1 min 20), 3 x 5 theraband twists, 3 x 30 second raised knee hangs on the bar, 3 x 5 ring rollouts and then plenty of stretching
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20 - 1:30 hour / 3.8 mile fairly stout kneehab walk. 1.33 minute longitudinal air plank (right foot and right elbow on the floor, left side of body levitating, will swap to other side tomorrow) :yawn:
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20th. 30 mins stretching. 30 minute amble round the designer outlet.
-
Sharkathon Goals:
- Exercise every day, obviously
- Stretching every non climbing day
- Lots of push exercises to work on my lack of pushing ability.
21/12 - circa 3 mile walk, carrying child for half the time
22/12 - Fairlop boulders with Duncan
23/12 - about 55 pushups and 25 pull-ups on the edges on my portable fingerboard
24/12 - circa 1.5 mile walk carrying child, plus another 50 pushups or so
25/12 - short stretching session and hangs on the portable fingerboard
26/12 - more stretching, about 70 pushups
27/12 - about 20 dips in sets of 4 (I am weak at pushing!), plus good stretching session
28/12 - climbing at The Dug Out with Ally and Ross. A day of learning and being reminded of weaknesses!
29/12 - 30-40min walk carrying child
30/12 - stretching
31/12 - 10km walk pushing pram. Set a pocket circuit on the home board.
1/1 - promised afternoon sunshine never arrived, so it was low cloud, damp wind and high humidity at the New Cuttings. Spent some time working the project nevertheless, think I worked out some helpful microbeta.
2/1 - 30 mins park walk/jog with children; 25 dips in sets of 6-7; stretching
3/1 - family wall trip. Moderate amount of stuff done, bit of time on a fun project, one to come back to. Then later on some stretching and pushups.
4/1 - bit achey, back to work, quieter day: stretching and compression
5/1 - wall session. Ticked pocketed project from the 3rd. Finger a bit grumbly when crimping.
6/1 - 30 min walk and 20 dips around school drop off. In the evening, a short session of stretching and a few sets of pushups.
7/1 - attempts at shoulder shrugs in various permutations, then aerocap on the board.
8/1 - light wall session, focused on some different angles etc, nothing too hard
9/1 - outdoor bouldering, Portland
10/1 - stretching
11/1 - unstructured stretching plus 3 sets each of shoulder press and squat with 26kg
12/1 - indoor wall
13/1 - decent session of pushing and stretching in the evening
14/1 - some squats, some side raises, some stretching
15/1 - board aerocap, then 11km pram pushing.
16/1 - stretching/compression
17/1 - pushups, pseudo planche leans, assisted shoulder shrugs, a few tuck front lever holds
18/1 - mono pickups
19/1 - feeling grotty. Gentle stretching and more mono pickups, gentler session though
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Nearly capitulated, but same as yesterday in the end. Beyond climbing up and down the apartment building stairwell it's hard to think what else I can do at the minute.
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Sorry team, I'm out. Covid sick note.
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Surely you can still plank Duma?? :ohmy:
Andy, if you're moving, you're sharkathonning, especially under such difficult circumstances.
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Sorry team, I'm out. Covid sick note.
Damn! Hope you're not feeling too bad Duma.
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Not bad really, night before last was like flu, very achey. But improved since, and slept a lot better last night, so fingers crossed that's as bad as it gets.
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21 days closer to the grave: 45 minute 1.5 mile light kneehab walk. 1+ hour gym session focusing on arm stuff after rowing warm-up: wall angels, IYTs, face pulls for scaps, bench and military press for shoulders, slow heavy pull downs and rows for elbow rehab. And some light deadlifts for what passes for fun these days :yawn:
(Knee feeling tender and worked after yesterday's bigger walk so kept it gentle today, including skipping leg day at the gym. Did want to do some planks to make up for MIA Duma but was feeling increasingly nauseous at gym so couldn't face core and had to skip them :'( )
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21 - 2 x 30 minute walk/run/push toddler on balance bike.
Got reminded of this beaut that my 15 year old niece challenged me to last summer (and was suitably surprised and impressed when I completed it with her) will have to have another crack at it when I have recovered from cold number 2 of the year.
https://youtu.be/vxorVLr72Uo
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21 - managed my 2 x 1:40 plank, but decided not to try anything beyond that.
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Day 20
Didn't cycle to work due to my right hand hurting too much to operate a brake lever, so walked in.
Walked a total of 18km
Day 21
Same as previous day
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Not bad really, night before last was like flu, very achey. But improved since, and slept a lot better last night, so fingers crossed that's as bad as it gets.
Hope you make a fast and full recovery!
-
Day 20
Didn't cycle to work due to my right hand hurting too much to operate a brake lever, so walked in.
Walked a total of 18km
Day 21
Same as previous day
Does this mean you can’t include :wank: as part of your 30 minutes unless you are left handed. :lol: :lol:
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Day 20
Didn't cycle to work due to my right hand hurting too much to operate a brake lever, so walked in.
Walked a total of 18km
Day 21
Same as previous day
Does this mean you can’t include :wank: as part of your 30 minutes unless you are left handed. :lol: :lol:
Lagerstarfish has people who do that for him.
#thuglife
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Not bad really, night before last was like flu, very achey. But improved since, and slept a lot better last night, so fingers crossed that's as bad as it gets.
Good to hear it's not been too bad so far Duma. Hopefully you're over the worst.
Barely worth recording my own efforts.
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22 - 20 mins gentle walking, 2 x 2.00 plank with feet on wobble board which seemed to make bugger all difference except it kept sliding back on the carpet so I kept shuffling back too :yawn:
(Feeling just tired today but figure I could scrape in with an almost day and the invigilator might not notice given I've done pretty well on the gym and longer walks recently)
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22 - 3 x 1:40 plank (catching up). Bit of yoga, 50 press ups, 50 sit ups.
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Yesterday - went out to try the Mermaid 7A. Did the bottom in like 12 goes, had an awful time on the top, got off, did it to the top, had an even worse, truly awful epic on the top, fucked it up massively like the punter I am, needed hauling off, pulled a trap, watched BID work out the top properly but decided to avoid injury. Nothing to prove but I'll go back at some point and finish it cleanly, what a fucking idiot etc
Today - went out and made some progress on Where Beagles Dare which is nice. Spent the light on A Fistful of Beagles and linked the bottom to the mantel and figured out the beta for the mantel but was a bit too knackered and cold, so I'll do that bit next session and put it together. Feels like a mega problem, psyched to go back on it.
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22nd. Walk with missus before breakfast 1hr14 mins 4.3 miles. 30 mins stretching. 50 mins on the board followed by 40 mins weights.
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Day 22
Cycle 40 mins
Walk 10km
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How's the hand lagers?
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How's the hand lagers?
Much improved.
(Probably just wankers cramp as Webbo suggested)
I managed not to use any opiates to manage the pain.
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23 - 1.5 hours getting thoroughly demoralised backing off V3-4 indoor problems because they were too dynamic / off-balance / slopey etc near the top. Did manage to do at least some V1-3s though. 15-20 mins IYTs, shoulder stretching, mobility etc. 2 x 1.41 tripod plank, using toes and knob. Quite difficult to stay rigid enough :yawn:
(Really pretty unpleasant having to be that timid indoor climber who downclimbs from every problem and doesn't do any committing moves and never pushes himself until the chance of falling. Just feels totally wrong, living a lie and not being myself. But equally I have to be that sensible climber who lets his injuries heal without risk of re-aggravating them so that he can push harder in future. On the less negative side, my golfer's elbow didn't feel quite so tweaky on the low level problems. But now have carpet burn in an embarrassing place to look after too....)
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22 - failed - housework, kids, life, Christmas night out all got in the way.
23 - an epic amount of time at boulder Hut with the family. Brilliant to see the kids enjoy climbing 😁
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Christmas??
-
23 - 3 x 1:40 plank. 20 pull ups, 20 press ups, 100 squats. Aerocap on lattice edge. Tested +ve so at least 2 more days in the house
71
-
Day 23
Ace 12km walk with the family
On the drive home I noticed that a few bits of road were dry. One of my local flat and gentle hill roads was almost actually dry - I headed out with the Smoothstar Manta Ray (surfskate board) to see if I could get my clunky bones moving. I wasn't expecting much.
After 20 mins of movement, The Flow was taking hold of my soul. Unexpected, but very welcome.
I jumped in the car with a brush, my helmet and my board and went looking for more dry tarmac.
Local school car park was decent after I brushed the grit off.
Tesco park and ride is now locked off on Sundays, which means no drugged up joyriders and less broken glass and noz cannisters. It was also mostly dry.
I ended up doing a total of 90 mins surfskate pumping. Way more fun than I was expecting. Fucking awesome.
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Christmas??
It was postponed from December.
-
23rd. Cycling 4 hrs 22 mins 74.5 miles.
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18 - Stretching and bodyweight exercises. Achilles and shoulder exercises.
19 - Stretching and bodyweight exercises. Achilles and shoulder exercises.
20 - 30 mins stretching.
21 - garden board session. First time on the board this year as I'd been avoiding it due to shoulder niggle. Was predictably rubbish on it, but good to be back on it.
22 - Stretching and bodyweight exercises. Achilles and shoulder exercises.
23 - 4km run, 90 mins at the climbing wall, 4km run home.
Ok week. Pushed for time on a few days due to work.
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24 - 1.5 hours gym with all the usual rehab / conditioning bollox. Didn't feel sick this time so tried to catch up planks, 1 x 2 mins then 1 x 1:30 mins. Not sure what happened there but I expect I'll be put in detention. :yawn:
(Despite feeling on physically okay form, I didn't feel that motivated, but most of the rehaby stuff went well - except hamstring curls which felt very tender on the left back of my knee, just behind the LCL injury I think. I suspect it might be a hamstring attachment point?? Not sure why but it's getting worse on the hamstring curl machine. Normally I do ~140 pounds with both legs, for LCL rehab I'm doing it single legged and dropped it down to 30 lb working up to 45 lb - but now anything above 30 feels sore, unlike quad raises or leg presses which I'm doing a similar single leg /.much reduced weight protocol with....)
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1 hour walk, half of which was carrying toddler and bike (I will never moan about pushing him up the hills again). 2 x 1min plank and a load of pressups on the second to last step of the stairs.
-
Yesterday was in a stroppy mood so did a lot of volume and then OHP, Bench, biceps.
Today did core
Tomorrow may just stretch, lock-offs,fingerboard and pulls Wednesday. Training ramping up a bit.
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24 - 2 x 1:40 plank. press ups, pull ups, squats. Back bridges for hamstring. Aeropow repeaters on fingerboard. Really bored of isolation.
71.1
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24th. 30 mins stretching board 1 hr 10 mins. Feeling a bit weary.
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Day 24
40 mins surfskating - back and hips were unusually stiff so frontside turns were an issue - tried to compensate by getting lower with knees - I forgot that I wasn't wearing knee pads and casually touched my right knee to the tarmac at speed - no damage done - I found this hilarious and sat on the kerb laughing
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I was doing so well with Sharkathon, but then daughter got ill (with what turned out to be covid, but completely different symptoms) the w/e of 15/16 and, with a new job that started last Monday, I got completely distracted and didn't resume until Sat.
Bravo to everyone who has continued to stay strong throughout!
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Day 25
45 mins / 1.8 miles kneehab walk. Some IYTs. 2 x 2 mins superman planks, alternating sides every 20s :yawn:
(Knee tender today, as expected, after the gym. Hence just a fucking plodding walk. Slowwwwwwwwwwwwwwwwwwwww progress. Slowwwwwwwwwwwwwwwwwwwwwwwwwwwwwwwwwwww)
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25 - 2 x 1:50 plank. press ups, pull ups, squats. Back bridges for hamstring. Few sun prayers. Really bored of isolation.
70.9
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25th. 30 mins stretching, 40 mins turbo and then dragged out by the missus to spend 45 mins clearing up and bagging leaves.
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Day 25
Dry roads again, so did a bit of local surfskate.
This went well, so I headed to Millhouses park - two full laps of the park, slow on the wet bits, lost the back end on wet leaves a couple of times. Good session in the skate park. No kids on the mini pump track, do ended up playing on that for a while. Very happy.
Got home to find that a new deck had arrived (Soulboardy Adam XL). Psyched!
Swapped the lads trucks onto my new deck and headed out for a test drive. Lots of fun.
Ended up going out for more after tea.
Legs like jelly.
Probably two hours total riding time.
Tomorrow's cycle commute is going to be slow.
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18th - not much, 3 x 5 min walks, about 10 mins with theraband and a bit of stretching. The rest - packing and filling out forms / admin. Expect today will be similar - travelling. All change from tomorrow......
19th - travelling. Did about 10000 steps just walking through Schipol airport. I actually made a point of walking around the terminal rather than sitting on my arse.
20th - ski Les Gets / Morzine with bro. Late start but got some good mileage in. Clouded in later, poor viz up top.
21st - ski Les Gets / Morzine with mates. more mileage.
22nd - Ski Avoriaz. a bit windy
23rd - Ski Grand Massif. Nearly caught on the wrong side of mountain by early closing lift, but managed do beg / bully our way on.
24th - ski tour up to Mt Chery from Mt Caly in morning. Snow shit, but good fun. Blast on skis on Mt Chery in afternoon.
25th - Snowboard blast about Les Gets for the morning before drive to airport. About 10000 steps walking around Schiphol.
Blue skies most of the trip. No fresh snow, but I guess the next best thing. Don't ask if I stayed dry! Great trip, testing and forms are a hassle, but not that bad, and great to be back after 2 years.
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and in spite of eating like a horse I seem to have shifted a few pounds too.
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26 - 2 x 1:50 plank. Press ups, pull ups, squats. Back bridges for hamstring. Ancap repeaters on fingerboard. Really bored of isolation.
71.1
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Sharkathon Goals:
- Exercise every day, obviously
- Stretching every non climbing day
- Lots of push exercises to work on my lack of pushing ability.
21/12 - circa 3 mile walk, carrying child for half the time
22/12 - Fairlop boulders with Duncan
23/12 - about 55 pushups and 25 pull-ups on the edges on my portable fingerboard
24/12 - circa 1.5 mile walk carrying child, plus another 50 pushups or so
25/12 - short stretching session and hangs on the portable fingerboard
26/12 - more stretching, about 70 pushups
27/12 - about 20 dips in sets of 4 (I am weak at pushing!), plus good stretching session
28/12 - climbing at The Dug Out with Ally and Ross. A day of learning and being reminded of weaknesses!
29/12 - 30-40min walk carrying child
30/12 - stretching
31/12 - 10km walk pushing pram. Set a pocket circuit on the home board.
1/1 - promised afternoon sunshine never arrived, so it was low cloud, damp wind and high humidity at the New Cuttings. Spent some time working the project nevertheless, think I worked out some helpful microbeta.
2/1 - 30 mins park walk/jog with children; 25 dips in sets of 6-7; stretching
3/1 - family wall trip. Moderate amount of stuff done, bit of time on a fun project, one to come back to. Then later on some stretching and pushups.
4/1 - bit achey, back to work, quieter day: stretching and compression
5/1 - wall session. Ticked pocketed project from the 3rd. Finger a bit grumbly when crimping.
6/1 - 30 min walk and 20 dips around school drop off. In the evening, a short session of stretching and a few sets of pushups.
7/1 - attempts at shoulder shrugs in various permutations, then aerocap on the board.
8/1 - light wall session, focused on some different angles etc, nothing too hard
9/1 - outdoor bouldering, Portland
10/1 - stretching
11/1 - unstructured stretching plus 3 sets each of shoulder press and squat with 26kg
12/1 - indoor wall
13/1 - decent session of pushing and stretching in the evening
14/1 - some squats, some side raises, some stretching
15/1 - board aerocap, then 11km pram pushing.
16/1 - stretching/compression
17/1 - pushups, pseudo planche leans, assisted shoulder shrugs, a few tuck front lever holds
18/1 - mono pickups
19/1 - feeling grotty. Gentle stretching and more mono pickups, gentler session though
20/1 - more grot. More gentle stretching
21/1 - worse grot. I need a bye for this one.
22/1 - slightly less grot. A short walk
23/1 - maybe an hour-ish of pram pushing.
24/1 - board aerocap
25/1 - assisted shoulder engages, tuck planche attempts, weighted pull-ups and chin ups, and so on
Soldiered on through some of last week but grot overcame me at the end. If I can exercise every healthy day that’ll still be a good Sharkathon…
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If I can exercise every healthy day that’ll still be a good Sharkathon…
That's what I'm going for now...
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26 - 30 mins / 1.6 miles kneehab walk. 50 mins haphazard indoor bumbling on V1-3s. Dismal. Would barely be a warm-up for an HVS climber. Some IYTs and shoulder stretches :yawn:
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26th. 30 mins stretching. Board 1hr 10 mins struggling a fair bit.
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Day 26
40 mins cycle commute
Walked 10km
3 sets of 4 pull-ups - shoulder, elbows and fingers hurt too much to contemplate more.
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Apart from a travel day done at least 30 mins exercise each day. No booze either. Think I’ve lost some weight too. 😇
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3x 10 seconds at 90 degrees lockoff with 31kgs added, 3x 10 seconds at 120 degrees, same
3x 5 pullups, 20kgs added
Bit of core
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26th - half hour walk, bloody cold. Some theraband while in a teams call (bonus of keeping me awake) and some kettlebells while watching TV
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27 - FREEDOM! 2 x 1:50 plank. Indoor routes 2 hrs.
71.6
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Day 27
35 mins cycle commute
walk 10km
40 mins surfskate with the lad - I seem to have hit a point where my technique and physical ability mean I can get lost in the movement without getting tired for what seems like ages - feels amazing - never looks as good as it feels on video
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Day 27
1 hour indoor bumbling. 10 mins rowing warm-up, some conditioning. Attempted Aerocap min on min off on stamina wall. Tried some trickier moves traversing after. 1 x 3:30 min plank, with no gimmicks :yawn:
Despite nothing feeling especially worse than usual, climbing was both extremely unenjoyable and, since the wall area was full of young, strong, uninjured cunts, just as extremely demoralising.
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27th - come kettlebells and push ups 10km run, usual Thursday loop, first time without a headtorch for a while. Hip tweaky but OK.
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27th. 30 mins stretching bike 4hrs 6 mins 67.4 miles got an absolute battering as wind choose to blow in the wrong direction and was stronger than I expected.
I may have to invent some sort of pseudo exercise regime tomorrow.
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28 - 2 x 1:50 plank. Indoor bouldering, 3 hrs
70.7
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28 - 50 mins / 1.8 miles kneehab walk. 1 hour gym with the usual rehab fucking everything bollox. Heavy rows felt a tiny bit better and very carefully eased back to 100kg deadlift which is my usual warm-up weight. 2 x 1.51 mins inverted altitude plank (superglued toes and elbows to ceiling and tried to maintain good form hanging there) :yawn:
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100kg deadlift as a warm up and gets injured a lot :-\
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100kg warm up was when I was uninjured and maxing at 150-ish, and would be physically well warmed up overall. I've only ever got injured once deadlifting and that was some mild lower back soreness / tightness from trying to lift after running 0.7 miles to the gym and thus having very de-oxygenated legs. There's been several times where I've curtailed lifts and backed off heavier weights because things didn't feel good. So, err, :tease:
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28th. Would put shopping delivery away count. :thumbsdown: So half way through 30 minute stretching regimen and got a phone call asking me if I could attend my appointment with dental hygienist early. So 90 minutes later finish off stretching.
Decided to go for board session to try and do the problem I couldn’t do on 26th. Managed it second go after dodging the moves. Managed 40 minutes.
Put away shopping 30 minutes.
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If you've got a 100kg shopping delivery then yes it counts :P
Pretty sure 70mins of other stuff counts anyway ::)
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100kg warm up was when I was uninjured and maxing at 150-ish, and would be physically well warmed up overall. I've only ever got injured once deadlifting and that was some mild lower back soreness / tightness from trying to lift after running 0.7 miles to the gym and thus having very de-oxygenated legs. There's been several times where I've curtailed lifts and backed off heavier weights because things didn't feel good. So, err, :tease:
Just a thought if you weighed say 75kg and do a pull up with 75kg hanging off you. Would you warm up with a pull up with an extra 25kg.
Given there was probably about 12 crates of stuff there might have been 100kg.
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Just a thought if you weighed say 75kg and do a pull up with 75kg hanging off you. Would you warm up with a pull up with an extra 25kg.
I wouldn't be twatting around rehabbing and moaning my way through the sharkathon if I could do a +75kg pull-up FFS >:(
Not sure that context-less maths really helps. If I could do a 1RM of 2xBW pullup, then would I warm up to that exercise (AFTER 20-30 mins of general activity and increased intensity warm up - sorry if I didn't imply this clearly enough) by doing say 5 reps @ 1.3xBW, 3 reps @ 1.6xBW and 2 reps @ 1.8xBW ?? Quite probably yes - assuming my body felt good and I was generally reliably strong on pull-ups.
In fact if I applied that overall strategy including the general warm-up to every time I push things, I wouldn't be answering the question because I wouldn't be on this thread sharkathonning because I'd have avoided most of my elbow-wrecking (if you're really bored I did the mother of all mind-numbing navel-gazing injury introspection on my blog recently).
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Have you thought of getting a bike :o.
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8)
Have you thought of getting a bike :o.
Don't go there, I tried.
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Day 28
added a bit of extra to the cycle commute so about 45 mins
walked 12km
not really feeling like a climber of any sort
felt like starting a fight at several points in the day, but remembered that I am old and slow
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some press ups 1 x 3:00 plank, some theraband and kettlebells and a wee bit of core, plus some hip exercises.
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29 - 2 hours mostly vert indoor routes F6a - F6b so basically hillwalking. 22 hours rest of the day in a continuous plank whilst posting shite on UKB on my phone :yawn:
(I was exactly as rubbish on routes as expected, but bizarrely was not nearly as miserable and demoralised as I expected. I think this is partly because even the easier routes had a bit more interest on smaller holds than most of the bumbly bouldering, and also because I didn't feel too inhibited by my knee nor my elbow - I was shit, but it felt like a shitness that I could currently work on. My knee felt quite "worked" afterwards from a lot of press moves in a row, and also my previously uninjured left shoulder flared up in an impingment type way, completely ignoring all the good work I've been doing recently on shoulder and upper back stuff, so it can fuck right off)
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29 - 2 x 1:50 plank. Pull ups, press ups, squats. Was going to fingerboard but slept all day, nights are feeling hard on the comeback from covid.
70.3
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29th. Woke up with a sore arthritic hip. It was a bit twitchy after driving last night. 30 mins stretching and it was still sore. Moped about for most of the morning then decided to go on the board. 1 hr 20 mins later battered but hip was feeling fine.
After watching wife, grandson and next door neighbour cutting the hedge felt obliged to go and assist. 90 mins hedge cutting.
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Friday - Anston, worked out the top of The Last Stand reliably. The dynamic slap is still nails. I've only done the move twice and it was a whole ago. Think I need to be very fresh.
Saturday - big ol walk
Today - weighted lockoffs (32kgs, 10 seconds, 3 at 90 degrees, 3 at 120). 3 x 12 20kgs dumbbell bench, 3 x 10 12.5kgs dumbbell OHP. bit of stretching.
Warming up for deadlifting is a good topic. When I was doing a few sets of 120kgs for say 3 as my maximum for a session, then I'd start at 70kgs. I feel if you max around 150 and you're already nice and warm plus somewhat experienced then starting at a 100kgs feels okay although I'd say 110kgs would be pushing it a bit. Depends how much you do it, time you have, how fucked you're alright with being for the next few days etc
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30 - 30 mins / 1.6 mile kneehab walk. A bit of light mobility stuff. 1 x 4:30 min plank, naked* :yawn:
(Knee definitely feeling worked after yesterday's vert routing, and gym the day before, so felt a light day was in order, same for elbow too. Intended to do a lot more stretching, but fell asleep then started painting another toy soldier. Still feel vaguely un-miserable after not hating routes yesterday)
* - apart from compression stockings, of course.
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28th -
some press ups 1 x 3:00 plank, some theraband and kettlebells and a wee bit of core, plus some hip exercises.
29th - wall session. First tome back in 2 weeks, didn't expect much, didn't do much, still enjoyed it.
30th - 5km walk with family. Some kettlebells.
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30 - 2 x 1:50 plank. Ancap repeaters on fingerboard.
70.3
Almost there team!
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Day 29
60 mins cycling
10km walk at work
Walk out with my wife to visit two new bars and one new to us restaurant. Taxi home, so probably still only scoring in the snowflake version of Sharkathon.
Day 30
Went climbing outside. Didn't do anything hard, but felt like a climber and had fun.
The roads were dry in between various family commitments, so I did some surfskate hill sprints. Managed not to throw up and amused the neighbors by lying on the floor with my legs in the air.
I am very happy to have found an activity that feels like this without hurting my joints too much.
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30th. Bike 4 hrs 8 mins 68.65 miles.
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24 - Stretching and bodyweight exercises. Achilles and shoulder exercises.
25 - Stretching and bodyweight exercises. Achilles and shoulder exercises.
26 - Had intended to go to the wall, but had sore throat. Tested negative, but thought I'd take it easy. 30 mins stretching.
27 - Throat still sore. 30 mins stretching.
28 - 30 mins stretching.
29 - Garden board session. Much better session than last week.
30 - Stretching and bodyweight exercises. Achilles and shoulder exercises.
Not the most active week. Still did something every day but minimal on a few days. Didn't get any running in this week.
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25,26,27,28 - battling illness (again!) and an incredibly busy and stressful week at work made it tough but I did manage to get at least 30 minutes walk in each day.
29 - rare child free climbing opportunity so took advantage and walked up to Back Tor - bloody freezing but did some good climbing, definitely one to go back to.
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31 - 2 x 2 min plank. Aerocap on circuit board at UCR, 10 min on, 10 min off x 4.
70.8
Aaaand I'm done.
Sharkathon review:
Bad -
2 complete failures, but they were the two worst days of Covid.
2 semi failures, one when I was still confined to the bedroom and just did some press ups, sit ups and yoga, and one day after my first night shift back from Covid - having climbed the previous day I was pretty wiped out, but managed a few pull ups, a bunch of press ups, and a load of squats at work after sleeping the whole day.
Good -
Chuffed to not count any walking or stretching (not trying to cast aspersions on others, I think anything that feels like exercise to you should count).
Happy I managed to keep doing something through isolation, fingerboarding is dull as fuck but gave me something to do, and felt like it fitted well with not wanting to stress respiratory system.
Smashed plankathon, even making up for the day I missed with covid. Going to try and get to 365 min of planking in 2022.
Weighed in under 71 today (and average of last week).
See you all next year!
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There are scratchings on the cell wall, tortured spidery words crudely written in dried blood:
Day 31....incarcerated in this diabolical pit of despair, enduring the torment that is the Sharkathon. I've heard rumours, whispers from other lost souls, that there may be reprieve, that escape is an imminent possibility. But I must not allow myself to hope. Hope is the mind-killer. Hope is crushed into the fine dust of misery by the tyranny of the Sharkathon. So with a sigh of forlorn resignation, I continue onwards...
45 mins / 1.6 miles kneehab walk. 1 hour gym doing all the usual bollox including 3 x 5 x 100kg deadlift as a warm-up. 20 mins stretching. 2 x 2.01 mins meditating and pondering on the meaning of planks :yawn:
(Knee still feeling worked so did a bit less kneehab at the gym. Elbow should have been feeling a bit better after two decent, non-aggravational days and then a full rest day, so naturally felt worse than before on slow heavy pulls. As did the on/off tennis elbow niggles. What-fucking-ever. On the plus side the gym was less freezing than usual so fitted in some decent stretching)
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31st. 30 mins stretching. I was feeling a bit battered from yesterdays ride so in two minds about doing else. In the end vacuumed and mopped the floors and went for a walk 1hr 45 mins about 5 or 6 miles.
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Sharkathon Goals:
- Exercise every day, obviously
- Stretching every non climbing day
- Lots of push exercises to work on my lack of pushing ability.
21/12 - circa 3 mile walk, carrying child for half the time
22/12 - Fairlop boulders with Duncan
23/12 - about 55 pushups and 25 pull-ups on the edges on my portable fingerboard
24/12 - circa 1.5 mile walk carrying child, plus another 50 pushups or so
25/12 - short stretching session and hangs on the portable fingerboard
26/12 - more stretching, about 70 pushups
27/12 - about 20 dips in sets of 4 (I am weak at pushing!), plus good stretching session
28/12 - climbing at The Dug Out with Ally and Ross. A day of learning and being reminded of weaknesses!
29/12 - 30-40min walk carrying child
30/12 - stretching
31/12 - 10km walk pushing pram. Set a pocket circuit on the home board.
1/1 - promised afternoon sunshine never arrived, so it was low cloud, damp wind and high humidity at the New Cuttings. Spent some time working the project nevertheless, think I worked out some helpful microbeta.
2/1 - 30 mins park walk/jog with children; 25 dips in sets of 6-7; stretching
3/1 - family wall trip. Moderate amount of stuff done, bit of time on a fun project, one to come back to. Then later on some stretching and pushups.
4/1 - bit achey, back to work, quieter day: stretching and compression
5/1 - wall session. Ticked pocketed project from the 3rd. Finger a bit grumbly when crimping.
6/1 - 30 min walk and 20 dips around school drop off. In the evening, a short session of stretching and a few sets of pushups.
7/1 - attempts at shoulder shrugs in various permutations, then aerocap on the board.
8/1 - light wall session, focused on some different angles etc, nothing too hard
9/1 - outdoor bouldering, Portland
10/1 - stretching
11/1 - unstructured stretching plus 3 sets each of shoulder press and squat with 26kg
12/1 - indoor wall
13/1 - decent session of pushing and stretching in the evening
14/1 - some squats, some side raises, some stretching
15/1 - board aerocap, then 11km pram pushing.
16/1 - stretching/compression
17/1 - pushups, pseudo planche leans, assisted shoulder shrugs, a few tuck front lever holds
18/1 - mono pickups
19/1 - feeling grotty. Gentle stretching and more mono pickups, gentler session though
20/1 - more grot. More gentle stretching
21/1 - worse grot. I need a bye for this one.
22/1 - slightly less grot. A short walk
23/1 - maybe an hour-ish of pram pushing.
24/1 - board aerocap
25/1 - assisted shoulder engages, tuck planche attempts, weighted pull-ups and chin ups, and so on
26/1 - board aerocap
27/1 - more shoulder engages, tuck planche attempts, and some tuck front lever holds and pushups
28/1 - summer holiday plotting and walking to and fro school with miniAJM
29/1 - Portland, a few easy routes and a few decent goes on boulder project
30/1 - finger hurting. Stretching and planche leans
31/1 - random errand walking and lap of the park. 2 sets of dips on the bars in the park on the way.
Well, 2 days of grot and one day of very light duties (28/1) and we got there. Did a decent amount of pushing and of stretching too.
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Congratulations Sharkathletes - today you are released from bondage. Mojitos all round.
:clap2:
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day 31 - more kettlebell exercises using home made crimp and pinch block. Some theraband exercises on hip, first board session in about 4 months on, which I sucked on, unsurprisingly.
All done.
I admit I struck out on I think 1 day, but that was due to packing for ski trip. Didn't run as much as I would have liked , still going carefully on hip. Weight nowhere near where I would have liked, will hopefully be picking up mileage soon and that will improve.
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Day 31
60 mins cycling
Walk 10km
Feeling the effects of the previous day's bouldering and surfskate
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31- More stretching, bodyweight and kettlebell exercises including achilles and shoulder exercises.
All done. Managed to do something every day even if it was only 30mins stretching on occasion. Did lots of rehab for my achilles which seems to be on the mend. Ran 52km over January which although isn't that much is the most I've run in a month since injuring my achilles, and that was without running in the last week due to sore throat. No idea about weight - batteries have died in the scales. Good to be getting back on the board as well.
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Did some circuits yesterday. Felt okay but glad to be having a full proper rest today!
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The scales this morning said that I weigh exactly 15 stone (95.2kg). Lets see how much of that can be shifted by doing Sharkathon.
now weighing 93.4 kg
so 1.8kg lighter
alcohol three times and another three days where my appetite for food was out of control - not bad overall
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Post-match analysis:
Best bit of the sharkathon:
Winning the plankathon with a 4:30 min naked plank.
Worse bit of the sharkathon:
Getting my 4:30 naked winning plank ignored by the the rest of the crew.
Hardest bit of the sharkathon:
Thinking up a variety of increasingly ridiculous speculative plank ideas to claim on non-planking days.
In all seriousness, it was a shit month of shit exercise due to injury, but the sharkathon did nothing to exacerbate nor worsen that so fair play. The planks raised a very minor hummock of occasional interest, but embarrassingly enough the much-derided and barely-legitimate "walking" was actually as good a rehab exercise as any. Well done all participants especially those who struggled for whatever varying reasons.