UKBouldering.com
the shizzle => diet, training and injuries => Topic started by: shark on December 24, 2019, 11:36:01 am
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Enjoy the next 7 days 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.
Feel free to state other aims for the month - going dry, weight loss..
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Does giving up online forums count?
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Does giving up online forums count?
Catch 22
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I’m in, although bit of a cheat as also try the Mind Run Every Day (RED) thing as well.
Also going to try and go dry this January, excluding the days when I’m in Spain as I think that would be just too much of a challenge.
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Happy new year Sharkathletes !
Time to assess the damage.
Weighed in at 160.2 lbs this morning which is the same as last year. Personally I’m looking for a repeat performance of >5lbs weight loss and no alcohol. Will be restarting food diary, weighing in every day, cutting down carbs especially sugar and skipping the occasional meal.
Just a dog walk and stretching for me today.
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Are you sure you can be trusted with dog walking given the potential back strains??
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:lol:
Lesson learnt - use good form even when lifting a smallish dog over a stile
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Does stretching a dog count as exercise - and should I be talking to the RSPCA about this?
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aim - lose some fookin weight and be fit enough to enjoy myself
start 15st 2lb
progress on day 1 = morning, set out to go climbing, but The Peak was full. Instead went to a quiet lake - 2 hrs walking around in the cold throwing bits of plastic and metal at pike that either weren't there or didn't want to play.
afternoon, 40 mins fat old dad parkour with the lad on DT90's new training facility at Broadfield Park
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Aim.
Do 30 mins every day.
Day1 mtb round local trail for an hour or two. Almost died cycling up a short hill. Ace.
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I'm trying to do at least 30 minutes every day for the whole year. Also going to continue not drinking (stopped Dec 2018) and try and drop 20 lbs (currently at 13st).
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day 2
cycle commute to and (more importantly) from work. 35 mins total.
unlikely to do much else today
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Day 2 Gardoms and Ben boshed out Marks Roof and I didn’t. Nap then tricky dance lesson
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Aargh nearly defaulted already
1 - 7 km walk up Cairn-mon-earn wth kids
2 - walk to shops, play on new kids boulder at park, actually quite hard on steepest bit. Dismantled a bouldering wall and loaded in van, now mine, yes!
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Day 2
Half hour walk to work.
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day 3
35 mins cycle commute
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Yesterday's results
Day 4
Parkrun in the morning with the boy (gentle 5k)
Afternoon, walk to far east end of Burbage north for easy pottering on grit with Plattsy.
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day 3
hour walk to work
day 4
baildon boulders and 20 mins eve stretch n mobility stuff
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Day 3 Foundry campus and Wave. One set of 120 moves on systems board
Day 4 Farm work
Day 5 Farm work. Currently doing weighted deadhangs in a barn
Passed first test yesterday declining alcohol at family get together :ang:
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day 5
Bouldering at earth quarry. 95% of the time/effort was spend finding the crag. The description on UKC is wrong if anyone ever goes there, just use the map location instead.
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Oooh, forgot about going dry. I'm away skiing next week, so will need to apply for a bye for the week, as dry it won't be.
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Day 5 - some minor messing about on a bar at The Depot whilst herding kids, 25 mins non stop on my super low intensity wall (500 - 600 hand moves?), 4 x light dumbbell complex
Day 6 - 35 mins cycle commute
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day 6: hour walk to work and back, evening light core, stretching and light weights whilst watching telebox
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Has shark failed the sharkathon? Allez
Day 7 trip to the climbing lab for 2 hours. We all make mistakes. Better than nowt
(1 hr walk)
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Has shark failed the sharkathon?
Still on track
Day 6 Dog walk
Day 7 Bouldering at t’Tor + dog walk
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Day 7 - had planned to go climbing, but damp roads on the walk to school caused me to err on the side of getting chores done and let Dolly down. As the day progressed, the timing of various family duties and expectations changed and with some Shark-like juggling of time and priorities I managed to get 3 hours snowboarding at Castleford. Dolly states that the rock was wet, so I felt less bad about not going spotting.
weighed in at 15 st 0 lb
Day 8 - 35 mins cycle and an hour at the gym. Feeling energised from previous snow fun.
Gym highlights included a personal best of 40kg overhead press - not just once, but 3 sets of 5. GET IN ! almost as strong as the small women.
Also had fun doing "fast" farmers walk (trot?). I wonder what will hurt tomorrow?
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Day 8. Hour walking commute
About an hour of KB swings (tiring or what!), core and hamstring strengthening stuff too.
Having to learn new exercises to keep the variety and psyche high.
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Day 8 Fingerboard endurance hangs, DB snatch and cleans, fast pull-ups
No booze apart from sherry in a trifle. Eating healthy. No weight loss yet.
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a trifle. Eating healthy. No weight loss yet.
:-\
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Aargh nearly defaulted already
1 - 7 km walk up Cairn-mon-earn wth kids
2 - walk to shops, play on new kids boulder at park, actually quite hard on steepest bit. Dismantled a bouldering wall and loaded in van, now mine, yes!
3 - back at work, boulder session at the wall in the evening
4 - walk in woods with kids, can't remember exact time, but long enough for them to start complaining about being tired.
5 - walk to park with kids. play on boulder there.
6 - half hour weights session in gym at lunchtime, 7 km run in evening while son at Athletics
7 - not much, walked from station to work and back, was going to do beastmaker session, but knackered after first cubs session of the year. Claim rollover from yesterday.
8 - bouldering session at the wall. Felt OK, but uninspired, as will be skiing next week, and not climb much the week after. Fell off the wagon sweet wise, was starving after climbing and hoffed a double decker and some marshmallow things. Lost about a pound a day this week though, shifting the food baby.
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a trifle. Eating healthy. No weight loss yet.
:-\
A weekend on the farm and home cooking. I did well to stay off the booze. Dad’s was disappointed that I wouldn’t have a pint. Did I mention Sunday roast and banoffi pie?
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a trifle. Eating healthy. No weight loss yet.
A weekend on the farm and home cooking. I did well to stay off the booze. Dad’s was disappointed that I wouldn’t have a pint.
:-\
How big was the whole trifle you devoured?
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How big was the whole trifle you devoured?
A mere trifle
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How big was the whole trifle you devoured?
A mere trifle
I think we need Will to come and grade your trifle...
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Days 1-8 hill run, road run, stretching etc, cheshire xc champs, easy hills, road, hill reps, cold starting - several crap walks around the block. 9 - looking dodgy. No climbing - joint pains. Bah.
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I think we need Will to come and grade your trifle...
E10
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I think we need Will to come and grade your trifle...
E10
Grade it, not list the additives :D
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Keep up
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Day 9
depot seshwan
flashed some purples, and some of the higher pinks. losds of new things to do!
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Day 9
After a couple of days of pushing the bad ankle, it was HUGE last night - this morning it felt fine. In fact, I felt an unusual spring in my step.
20 mins walk school run then 10 mins + 15 mins on the ultra low intensity bouldering wall then 45 mins walk to work listening to Pete Tong's round up of 2019's best tunes.
traps feeling nicely worked from yesterdays farmers trot, legs feeling like I could skip my way up the Whymper Couloir
waiting for the crash...
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Day 9 Dog walk and dance lesson
Day 10 Tor - almost linked the two hardest moves on Bens Without ;D
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Day 10 - beautiful morning so walked to work 45 mins
Day 11 - Parkrun with the lad
Day 12 - V grades at The Depot - Mrs came to watch me and the kids and said nice things about my style
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Day 10 - Walk commute 1hr
Day 11 - Wharncliffe easy trad in the epic wind. Suprisingly fun and nice to get the trad started early!
Day 12 - couple of hours quick mtb round the local. Bit muddy.
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Day 11 Systems Board session
Day 12 Dog walk around Stanage
Weight loss disappointing but had this before when body seems to hold out for a while even though the fat around my midriff has reduced. Not bothered as I’m climbing well enough.
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Day 13 - 35 mins cycle commute. Interesting time being knocked about by the wind on the way home.
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Day 14 - 3 x 10 mins easy bouldering on vertical wall. Feeling wooden and clunky. Stretching legs and back to ward off lower back niggles.
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Day 14 Shortish foundry session campussing and bouldering
Day 15 AM Tor. Grim. Mission accomplished - managed to link the two moves I’ve been trying on Bens. Eve Disappointing fingerboard session
Summary- missing the booze and not losing weight but climbing going well
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Day 15 - 35 min cycle commute. Brolly came to visit so we drank beer and whisky whilst planning next year's winter adventure in Lapland. I'm psyched for boarding at Nuolja Offpist and possibly skiing a section of the Kungsleden :bounce:
Day 16 - 45 min walk to work. Clearly didn't drink enough as there were no hangovers.
Day 17 - 35 min cycle commute
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Day 18 - Easy pottering on grit. Feeling very wooden and clumsy. I scored one heels-are-out and two you-could-start-from-there-but
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Day 16 Dog walk
Day 17 Dance lesson - mainly practicing waltz spin turns
Day 18 Tor. Sorted and did the move I was after. Foundry - fingers and arm testing using a strain gauge including a nasty set of repeaters.
No weight loss this week :(
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Should we rename this Sharks Lagerthon for 2021?
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13-17 Walk commute only due to finger injury
18 bouldering at burbage for day
19 day bouldering at robin hood and cratcliffe
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Day 19 - 1 hour of tennis with the boy. Made interesting by frost on the court. Easy grit in the afternoon.
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Day 20 - 35 mins cycle commute
Day 21 - ran back (uphill) from walking the kids to school so that I could get out on grit and have fun in the sunshine - ace
Day 22 - 35 mins cycle commute, trying to talk the kids into going to the mini works after tea
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Day 19 - 1 hour of tennis with the boy. Made interesting by frost on the court. Easy grit in the afternoon.
At Millhouses?
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Day 19 - 1 hour of tennis with the boy. Made interesting by frost on the court. Easy grit in the afternoon.
At Millhouses?
yes
"all weather" means that the courts can be left out in all weather, not that they can be used in all weather
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Day 22 - 35 mins cycle commute, trying to talk the kids into going to the mini works after tea
the lad and me went to the mini works - I didn't think I was tired, but three days easy pottering on grit over the last four days has taken its toll - makes me realise how far off climbing fit I am
legs are probably the strongest they have ever been, but joints and mass are joined and amassed against them
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yes
"all weather" means that the courts can be left out in all weather, not that they can be used in all weather
I was wondering how we missed you but you were there Sunday while we did the same on Saturday. Same connies
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19 I can’t remember - maybe nothing :spank:
20 Bouldering at Tor and Gardoms
21 Top roping at Tor. Felt busted and shoulders creaky. Time off needed
22 Dog walk
23 Dog walk
24 Dance lesson this evening
Weight still not shifting. Had it before where lard stubbornly refuses to go then drops off suddenly. Hoping that’s the case again. Missing wine. :(
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Weight still not shifting. Had it before where lard stubbornly refuses to go then drops off suddenly. Hoping that’s the case again. Missing wine. :(
Get Will to 'calibrate' your scales.... :)
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Will he say it’s piss?
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Aargh nearly defaulted already
1 - 7 km walk up Cairn-mon-earn wth kids
2 - walk to shops, play on new kids boulder at park, actually quite hard on steepest bit. Dismantled a bouldering wall and loaded in van, now mine, yes!
3 - back at work, boulder session at the wall in the evening
4 - walk in woods with kids, can't remember exact time, but long enough for them to start complaining about being tired.
5 - walk to park with kids. play on boulder there.
6 - half hour weights session in gym at lunchtime, 7 km run in evening while son at Athletics
7 - not much, walked from station to work and back, was going to do beastmaker session, but knackered after first cubs session of the year. Claim rollover from yesterday.
8 - bouldering session at the wall. Felt OK, but uninspired, as will be skiing next week, and not climb much the week after. Fell off the wagon sweet wise, was starving after climbing and hoffed a double decker and some marshmallow things. Lost about a pound a day this week though, shifting the food baby.
9 - Pretty sure I did a weight session at the gym, plus walk to work from station and back.
10 - beach proms 3 k at lunchtime 12:07 way adrift of PB, not unexpectedly. plus 2 x 1mile runs there and back.
11 - in town, lots of walking
12 - walk with kids
13 - packing mostly. walk to office and back.
14 - longer walk from parking to work, let it back to get flight.
15 - Ski Les Gets 30km, 7k vert
16 - Ski Avoriaz 38km, 7k vert
17 - Ski Grand Massif - 38km 8.5k vert
18 - Board Praz de Lys - 18km, 4k vert (powder day)
19 - Ski Les Gets - 49km, 9.8k vert
20 - Morning Ski Mont Chery - 15km, 3.8k vert
21 - walk to work, run about with cubs afternoon.
22 - walk to work and back
I'll not mention drink and diet when in the Alps. Or present weight..
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Make Yorkshire Hard Again, Make Shark Thin Again, it's all the same to me: I'm anti-inflationist.
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Day 23 - 45 min walk to work with a visit to the gym on the way. Everything felt tired from 4 days climbing out of the last 5. Managed to repeat 40kg shoulder press, but couldn't do more than 4 reps per set (2 weeks ago managed 5 reps). Fast and light farmers walk was enjoyable again. Kettlebell lunges until legs turned to jelly
Day 24 - 35 min cycle commute. Again noticed that my bad ankle feels great after previous days farmers walk - less pain, more bounce. Odd.
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Day 25 - Burbage West for some gentle grit. Then had a little run down the valley and back.
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Day 26 - Awesome Walls Refuge For The Elderly with the kids. In between belaying the kids and chatting shit with old people I did a dozen routes on auto belay.
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14st 12lb
Nice to be under 15st
Lost 4lb so far
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20 half hour ish walking round durham (away for work )
21 half hour ish walking round durham, too hungover for usual wall session
22 hour walking commute
23 same + boudering evening session at wall
24 same
25 ilkley highballing (ace!) and falling off a few lower things, low amount of high quality climbing
26 Indoor session after a strong sunday lunch
I'm managing, but only due to my commute to work. If that ever goes i'm going to get proper chubs!
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Happy new year Sharkathletes !
Time to assess the damage.
Weighed in at 160.2 lbs this morning which is the same as last year. Personally I’m looking for a repeat performance of >5lbs weight loss and no alcohol. Will be restarting food diary, weighing in every day, cutting down carbs especially sugar and skipping the occasional meal.
Just a dog walk and stretching for me today.
159.6lbs this morning so a big fat fail there. Certainly been eating as set out but obviously not in small enough quantities. Also because I’ve been focusing more on strength and power this has meant shorter sessions and more rest days.
No booze and looking forward to a glass or three of wine tomorrow. Exercised every day except a lost Saturday when I was so spaced out I forgot I needed to.
Dog walks have been my saviour and certainly been out with them in weather and for longer than otherwise so Tess and Roo appreciated it.
Happy with my climbing which is the main thing.
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I worked out far from every day, but I made an effort to starve myself:
Weekly weight loss
-0.249310345 kg
Daily caloric deficit (generously assuming all loss is fat loss)
-274.2413793 cal
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23rd - fast 5 k at lunch
24th - 12k at lunch. Had to do last bit faster thank expected, running late for school assembly
25th - 12k home from town. No love felt, legs like lead
26th - walked to park with kids, played of artificial boulder. Played with weights a bit in evening
27th - Core session in evening
28th - gym session at lunch
29th - walk to work and back
30th - first bouldering session for about 3 weeks. Didn't feel that bad, but performance dropped off a cliff quicky.
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Day 27 - 35 min cycle commute
Day 28 - ended up walking lots of places - about 90 mins in total
Day 29 - 35 min cycle commute
Day 30 - walk 50 mins and gentle gym
Day 31 - 3 hours snowboarding indoors
Sharkathon 2020 completed relatively easily - I would probably have slacked off if it wasn't for the daily requirement of Sharkathon
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Managed to run every day spat from one when arm/chest was so badly swollen that I couldn’t but did walk the running clubs cross country course.
Lots of climbing and weights up to the 9th after that rehab although have started very easy weights and bouldering in last few days.
Bit of an odd start to the year.
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So the final tally for me is:
Units of alcohol = 0.
Weight down from 12st to 11st 6 lb.
Exercise on 24 out of 31 days, including: 11 wall sessions; 4 outside climbing sessions; 2 fingerboard sessions; 5 antags sessions; 1 lot of yoga with the Mrs; and 1 run.
Pleased to get rid of the excess Xmas weight. Will have to see if it stays off when I start drinking again.
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23rd - fast 5 k at lunch
24th - 12k at lunch. Had to do last bit faster thank expected, running late for school assembly
25th - 12k home from town. No love felt, legs like lead
26th - walked to park with kids, played of artificial boulder. Played with weights a bit in evening
27th - 6km run while son at Athletics. Core session in evening
28th - gym session at lunch
29th - walk to work and back
30th - first bouldering session for about 3 weeks. Didn't feel that bad, but performance dropped off a cliff quicky.
31st - not a lot walk to work and back.
Edit - forgot about run on 27th.
That's it done. Doesn't look like much weight loss, loads of booze on ski trip, but got some decent running mileage in.
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Summary: promising start.
Rubbish mid section - elbow tendinitis, chest bug. Lots of fake exercise - walk before/after work, half-hearted physio & stretching.
Ok finish - back running, modest monthly ascent quota done even with 2 weeks down, xc race yesterday and didn't die.
Really happy for the nudge though, kept me active when I might not have been arsed. Looking forward to climbing, expecting to have slipped back and still have sore elbows. Nice to get some easy movement done though. Failed on the climb outside every month target. Weight heading right way, booze heading right way.
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Not going to fill in the final details, but I did do 30 mins every day. Should be doing more in the evenings really, but that is easier when it is light after work! Psyched to make it to the end though!
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I am hoping to carry this on indefinitely, though I am sure it will fall down soon with some work commitments coming up. The better half is also almost recovered from a MTB crash, so will be keen to get out and do stuff again in the near future, which makes motivation a lot easier.
Nice one everyone!