GOT Fitness LOG

[Baines' left foot]

I returned to football 2 months back after an 8 year retirement.

I'm hitting a wall after about 30 minutes of a match - proper, destroyed, sparrow lungs style.

Any fitness tips for a 30 year old has been?! Diet... drugs?!

Playing right back and every game I'm Tony Hibbert in the fa cup final against Florent Malouda.

Right back?

You mean right back on the bench??? lol

 

[COYBL25]

Yeh, don't mind the interval training - I do quite enjoy it.

I've mainly been back on the running lately as I want to get my distance in for this 10k. The interval training has dropped to once-twice per-week, so I'll try and pick that number back up to three or four in the next few weeks.

Also don`t try to do too much too soon, as you`ll end up with injuries.

Build it up gradually

 

[BlueToff]

Also don`t try to do too much too soon, as you`ll end up with injuries.

Build it up gradually

Aye.

I've not stopped running and started or anything like that, though.

I've been going to the gym and running consistently at least four times a week for the past year - I just do it as part of a standard routine. Haven't particularly been training for anything, it's just good to be healthy.

I just mainly don't want to plateau out again.

 

[COYBL25]

Aye.

I've not stopped running and started or anything like that, though.

I've been going to the gym and running consistently at least four times a week for the past year - I just do it as part of a standard routine. Haven't particularly been training for anything, it's just good to be healthy.

I just mainly don't want to plateau out again.

The problem is that if you don`t change things up every now and again, you`re body gets used to what you`re doing and once you`ve warmed up almost runs on auto pilot and as you say - you plateau.

 

[BlueToff]

The problem is that if you don`t change things up every now and again, you`re body gets used to what you`re doing and once you`ve warmed up almost runs on auto pilot and as you say - you plateau.

Yep. It's why I like to do my interval training. Mainly doing the distance outside now to get me used to running that distance rather than a quick half-an-hour.

Decent run today, did 9k in 45 mins so happy enough with that.

 

[BlueToff]

3 miles in 23 mins last night, 3 miles in 24 on Friday and 2.5 in 17 on Wednesday.

Followed the advice @COYBL25 and @Black Belt Jones gave about grey miles etc. Long run tomorrow, and maybe another short quick run tonight if I have time in between work. So thanks lads!

Didn't have time for more than one gym session last week but have more nights off this coming week so will get back in for 2-3 and concentrate on weight work.

Was at 13st 2 last Sunday, and now at 12st 13, so need to keep this up for the next few weeks and get down to the 12.4ish mark.

 

[COYBL25]

3 miles in 23 mins last night, 3 miles in 24 on Friday and 2.5 in 17 on Wednesday.

Followed the advice @COYBL25 and @Black Belt Jones gave about grey miles etc. Long run tomorrow, and maybe another short quick run tonight if I have time in between work. So thanks lads!

Didn't have time for more than one gym session last week but have more nights off this coming week so will get back in for 2-3 and concentrate on weight work.

Was at 13st 2 last Sunday, and now at 12st 13, so need to keep this up for the next few weeks and get down to the 12.4ish mark.

Well done mate.

How about giving this is one a go, when you`re short on time ?. ( if you`re not too far away from a hill / slope / set of steps ).

Slow jog for a mile to your nearest high spot ( hill / slope / set of steps ) - will warm you up.

1 min going full pelt up the gradient - then walk or jog slowly down.

Repeat x 10.

Then slow jog home.

Should take you 30 mins and you`re normal running will benefit massively from the short sharp sessions.

I do this twice a week on days when I`m stuck for time.

It hurt like hell the first couple of weeks, but it`s massively improved my fitness on top of my general running.

 

[Number_25]

Turned 25 in the summer, 10 years since the injury that meant that playing Rugby was an impossibility.

Been going to the physio the past 6 months ago as the recent weight gain has put a bit too much stress on the joint, but am happy to have lost 2 stone in that time.

Been hitting the gym hard, back up to the 5k a day thing I had going a year or two ago.

Aiming to drop another 4 stone, and go play some touch rugby. I'll be crap at it, but I really do miss it.

 

[COYBL25]

Turned 25 in the summer, 10 years since the injury that meant that playing Rugby was an impossibility.

Been going to the physio the past 6 months ago as the recent weight gain has put a bit too much stress on the joint, but am happy to have lost 2 stone in that time.

Been hitting the gym hard, back up to the 5k a day thing I had going a year or two ago.

Aiming to drop another 4 stone, and go play some touch rugby. I'll be crap at it, but I really do miss it.

Touch rugby has taken off big time mate, due to the risk of injury being so much less.

I know they play it at Hope College in Childwall ?

 

[Number_25]

Touch rugby has taken off big time mate, due to the risk of injury being so much less.

I know they play it at Hope College in Childwall ?

Unfortunately, it's mostly a "woman's" thing around these parts, but I've spoken to a good couple of people who would love to start something up here.

I'll be proper crap at it, I was a second row of the "stick it up the jumper and run" type - but I just miss team sports.

 

[COYBL25]

Unfortunately, it's mostly a "woman's" thing around these parts, but I've spoken to a good couple of people who would love to start something up here.

I'll be proper crap at it, I was a second row of the "stick it up the jumper and run" type - but I just miss team sports.

Where are you mate, as it`s massive in London and it`s environs ?

I don`t think the fact that you were a forward would make much difference tbh, as it`s full of middle aged lads / lads who don`t want to play contact and is more about passing than sprinting.

 

[Number_25]

Where are you mate, as it`s massive in London and it`s environs ?

I don`t think the fact that you were a forward would make much difference tbh, as it`s full of middle aged lads / lads who don`t want to play contact and is more about passing than sprinting.

I watched the womans team (in Aberystwyth) and the quality of ball was fantastic, which really got me thinking about it.

I was always told by my coach that I needed more work done on the "technical" aspects of the game (awareness, positioning and movement) - and this will force me to really work on that.

I've excited myself now!

 

[BlueToff]

Well done mate.

How about giving this is one a go, when you`re short on time ?. ( if you`re not too far away from a hill / slope / set of steps ).

Slow jog for a mile to your nearest high spot ( hill / slope / set of steps ) - will warm you up.

1 min going full pelt up the gradient - then walk or jog slowly down.

Repeat x 10.

Then slow jog home.

Should take you 30 mins and you`re normal running will benefit massively from the short sharp sessions.

I do this twice a week on days when I`m stuck for time.

It hurt like hell the first couple of weeks, but it`s massively improved my fitness on top of my general running.

Could work well that.

Because of where I live, I'm fortunate that most of my runs can be a mix of hills and flat. Last night's route, my first mile involves going up a hill that is 700m in terms of distance, give or take, and that three mile route is the one I used to do most when I first got into running. Three miles daily, and then build from there.

So will definitely give that a try. There's a perfect spot not far from me for hill sprints, but need the weather to stay good or it'll be impossible as the path isn't concrete.

 

[COYBL25]

Could work well that.

Because of where I live, I'm fortunate that most of my runs can be a mix of hills and flat. Last night's route, my first mile involves going up a hill that is 700m in terms of distance, give or take, and that three mile route is the one I used to do most when I first got into running. Three miles daily, and then build from there.

So will definitely give that a try. There's a perfect spot not far from me for hill sprints, but need the weather to stay good or it'll be impossible as the path isn't concrete.

You`re better doing hill sprints off concrete if poss, as the impact on conctete is greater on the knees and ankles ( as you pelt up the hill ).

Get yourself a pair of off road shoes

 

[Bruce Wayne]

Ah, I'm not eating badly at all mate - I never have in the last five/six years at all. Hardly drink - I've been working full on for the last few weeks so haven't had chance and I don't drink at home. It's very rare that I'll drink more than two nights a week even if I'm not busy. Have cut bread out over the last few weeks.

I've naturally got a slow metabolism, so I do tend to plateau. I prefer not to calorie watch and rather just genuinely stick to a sensible balanced diet. I usually skip lunch as I'm not hungry, and will snack on fruit/nuts.

It's just trying to shed it quickly really. Nothing wrong with a long process but I feel as if I've been stuck on this level for a while now and while my fitness is back up to a decent level, the weight/fat is still there, so I am open to trying something different.

Did fasting (the Joe Rogan way of an 8-10 hour eating window per-day) back in May and I felt good. I may start that again.

Drinking two nights a week is a fair amount?