Remiss Blogger - I blame crochet

Not blogged for 10 days - how rubbish is that? In my (feeble) defence, I have no pretty photos from the weekend to include as we didn't go biking. And my new found enjoyment of crochet is very compatible with sofa vegging watching telly - but not so good for blog updating as it uses both hands!

So, my doings:

• Gym last Tue and Fri
• Body Combat on both Wednesdays
• Cycled to work every day except last Thursday (team awayday off site)
• Bowling! Linked to the team awayday.
• Body Attack on Sunday

Body Attack was entertaining - I've done the class a couple of times at Romsey, but never at Esporta. Our Body Combat instructor takes it & was pushing it at the class on Wed - so when Husband declared himself unwell (chest thing), I took the opportunity to go on Sunday morning. And it was fab! Only 4 of us - not great for Sassy, but it meant loads of space for us which I appreciated on the running track. Choreography is reasonably strightforward - but more to follow than with Combat (or maybe it's just that I'm less used to it!). Pleased that I remembered the moves - incuding Superman. Kicking is more Moulin Rouge than Bruce Lee - and it felt weird not hearing Sassy yelling "It's not aerobics!".

Clocks changed on Sunday, so I'm cycling home in the proper dark now. And it's cold! Feeling it in my thighs especially and I'm tempted to look into some longjohns - v.sexy.... My new light is fab - proper beam and I like not having to worry about batteries as it's rechargeable.

Ride of 2 halves - and barbed wire

I have to confess that I let C down badly - she requested a non-strenuous ride and I deliverd a route of 37.3k, ascent 536m..... In my defence, it was very much a ride of 2 halves - the first half took 2 hours, the second 25mins! This was because part one was a mix of bridleways and lanes - the former being pretty muddy and included a walk up Old Winchester Hill (steps at start & very narrow single track meant we couldn't get any momentum to climb the steep gradient). Second half was a whizz down the disused railway that runs down the Meon Valley.

Other hold-ups in part one were a huge puncture for Husband (new tyre time) and a barbed wire/arm interface issue for me - my wounds are pictured here! I was very impressed with the spray on plaster Husband applied - the lower cut was deep enough to be able to see the fat layer (very yuck) but the plaster knitted it together very well. Accident was all my fault - I tried to power over a hummock that I could have cruised over if I'd opted instead for a high cadence/lower gear approach - toppled over onto wire. My lovely paramo top was not too badly torn - just a small hole.

I'm hoping that C recovered OK - I hadn't realised how uncomfortable shoulder problems are making her atm, so I am feeling guilty. She did say how good it was to be out in the countryside - weather was pretty good and we had lots of sunshine through woodland views. The exercise and fresh air helped me to cheer up - I'm letting stuff get on top of me at present. Husband's been incredibly supportive - which helps.

Went to the gym with Husband on Friday night where I continued with a non running mix of x trainer, stepper and weights. I had a good digging session on Saturday working over a bed.

Got very wet cycling home tonight & I must sort out my new bike light - struggled to see anything much on the way home! I had to take the path across the golf course at a sedentary pace - wet surface, dark & lots of slippery slidey leaves.

Fabulous Mother-in-Law's first 10K

My Fabulous Mother-in-Law did her first 10K race today at the Dartmoor Vale Races - a very creditable 70:27. She was 7th in her age/gender group.

I'm really impressed - her running is so good and I'm so pleased that she's continuing after her achievement at Race for Life earlier this year.

I'll blog the activity I've done this weekend later on - just wanted to focus on her achievement first& exclusively!

From a very selfish perspective, it's lovely to be able to talk running with her & even lovelier being able to run with her. I'm very lucky to have such a Fabulous Mother-in-Law!

Fat Bird’s Guide to Exercise – Stretching

A bit like flossing – I know I should do it, but often don’t! I blame my irrational dislike of yoga – indeed of any exercise that isn’t endorphin generating CV!

I’ve been going through my exercise books this evening reading up on stretching – and the benefits look hard to define. I’d been told that as muscles shorten during exercise, stretching them afterwards would help the muscles lengthen and recover to a resting state – preventing injury & helping to build performance. “Running Well” – Sam Murphy & Sarah Connors – links stretching to building flexibility which leads to avoiding injury & better performance – but it’s a mixed picture!

Both this book and the WRN course I did advise against stretching before exercise as stretching cold muscles can lead to problems – and there is some evidence that it detracts from muscle power during exercise. Better to warm up properly. But my fave running book "Running made easy" - Susie Whalley & Lisa Jackson - advocates stretching before - arrggghhhh.

Anyway, I’m great at stretching after the gym & running – but for some reason, don’t always after mountain biking. My one criticism of Body Combat is that the choreographed stretching track isn't sufficient as you hold the stretch for only a few seconds - when stretching alone, I do try to ensure I hold each one for approx 20 seconds - this could do with being longer.

My stretch regime (and I know that this isn’t comprehensive!):
· Calf stretch – my calves often feel tight after running
· Hamstring stretch
· Quad stretch (esp after cycling)
· Hip flexor stretch
· Bicep & tricep stretch
· Chest & back stretch

Have I done it?
Yes – but not always as conscientiously as I should!
Sociability?
2/5 –it’s possible to stretch and chat.
Convenience?
4/5 – No excuse not to as no equipment or special kit’s required. And they aren’t difficult.
Calories per 5 mins:
NA
Fun Factor?
2/5 – kind of satisfying after hard exercise

Pros:
· It might prevent injury and improve performance!
· Quick, straightforward, not too many to master and they transfer well between types of exercise.
Cons:
· Getting stretches right is important – as is holding them for long enough to benefit.
· My one criticism of Body Combat is that I don’t find the stretching section sufficient – I end up doing more at home.
· I feel self conscious sometimes stretching al fresco - esp as my flexibiltiy is dreadful so trying to get into the right position (esp for quad stretches) isn't always an elegant process!

Kit:
· Loose fitting clothes or exercise gear
· A wall
Other Stretchers
· My Fabulous Mother-in-law is a yoga addict – which seems to have paid impressive dividends with her fitness and flexibility.

Resources:
· Runners World magazine - lots of detailed advice & new ideas.

· “Running Well” – Sam Murphy & Sarah Connors – great reference on muscles, injuries and stretching.

· “The Exercise Bible” – Joanna Hall – good chapter on stretching

· BBC Sport academy

Bad knee - not mine though

Our Body Combat instructor's hurt her knee - seems to be a long term problem but she's carrying on regardless. It was playing up tonight, but being the world's most enthusiastic instructor, she still delivered a good class. I guess that's the peril of working as a fitness instructor - you're dependent on your own fitness - & injuries affect your income.

Back to my WRN project, St John's Ambulance have contacted me about the first aid course - I just need to phone them & pay money to confirm my place. I've sent a second email to the Borough Council as I'm not sure I identified the right sports development person first time around! Once I get the venue sorted, I'll focus on marketing - which shouldn't be a challenge given my job - but it could be a case of the cobbler's kids having holey shoes unless I plan & organise myself properly.

Waterproof trousers got their second airing this morning - I've found a reflective arm band that's doubling up nicely as a cycle clip for the chain side - looks a bit daft, but better that than destroy trousers and chain.

I'm going to be switching to my new helmet very soon - a friend's had a very similar nasty face smashing cycling accident to the one I had 3 years ago (ie lower face/tarmac interface) and her boyfriend's already enquired.... so she can have my current helmet as soon as she's ready to ride again. I can sympathise - uncomfortable, painful and it took a long time for my confidence in my appearance to recover as well as my riding ability - but both have come back!

First Aid course

I was glad of the pedal to work today as I didn't sleep well (too warm - bizarre for October!). Gym tonight - but no running as I've still got an IBT (outer knee strap muscle) problem from the Beaulieu 10K. I have found an exercise in Runners World I'm trying out on it - kind of hangining off the stairs, waggling my hips - very elegant! Anyway, at gym, I did 30mins x trainer, 20mins stepper, incline press weights machine & 5mins on th weird nautilus split treadmill thingy - I actually enjoyed the stepper so maybe doing more than a cursory 10mins on that works better for me.

Project running group is progressing. I've requested a booking on a St Johns first aid course for 2 Sundays next month. It's specifically for outdoor activities which will be useful for mountain biking (although I hope I never have to use it!). Also did paperwork for the FIRW course booking. Husband's new boss's girlfriend (keep up with the degrees of separation!) has apparently expressed an interest in helping me out which would be amazingly useful. Browsing the WRN site, I've found operational groups in Salisbury that I should go along to to gain experience/ideas etc....

Running project - part 1

Headed off to Devon this weekend to do a 1 day course in how to become a Women's Running Network Organiser. Their ethos is great - help women to run, regardless of age, size or running experience. Run to get fit to run... Enjoyed it & I'm pretty confident that I now know how to progress my running project now:

• Next Step: do the UK Athletics Fitness in Running and Walking course.
• Sort out a venue and start date - will prob need to contact EBC & others for help with this!
• Get myself on a first aid course (it's not mandatory, but I'd be happier with it).
• January - start Eastleigh Womens Running Network group with a 10 week Beginners Course.

Which is all kind of scary! Still, the course organisers seemed to think they'd be able to support me remotely - and there are various resources to draw on. Everybody on the course was lovely & it was interesting to see a real mixture of ages & reasons to want to become organisers - some were alrady keen members & wanted to to progress to organising their own group, some setting up groups linked to local health initiatives. I was the only non-Devonion - and to be honest, the lack of groups close to home is my biggest worry. I will blog the project's progress!

Anyway, it was good to see my fabulous In-Laws. Husband went fishing with his folks on Saturday whilst I was in Plymouth & enjoyed glorious sunshine on the coast.

Very important run on Sunday - did my beach hut run for the first time with my Fabulous Mother In Law. She's doing her first 10K race next weekend. So impressed with her progress - she's faster than in May but she can sustain the pace well. She's also shown me an enhancement to the route - a cut across a playing field giving feet a much appreciated grass break! Breakfast at the hut - a bit misty as shown in the photo, but quite warm.

Went to Torre Abbey in the afternoon - just opened after 3 years of restoration. Husband's ankles were punishing him for standing on the beach for most of Saturday, so we wandered gently around the house, art exhibitions & gardens in glorious sunshine (the mist had lifted). Photo is from a section which had a wonderful dressing up box of women's underclothes - I was trying a corset with saddlebags....

Time for my fingers to hibernate

Fingers achieved that painful level of chilled this morning - nowhere near as bad as when I commuted 30 miles a day on a little 100cc bike & Husband had to hold my hands under the cold tap to warm them up! Having moved from shorts to tights this week, I now need to move my fingers to winter mode & swap fingerless mitts for my very-warm-and-waterproof-but-have-an-annoyingly-baggy-liner gloves.
Shall do some research & place results on my letter to Santa! However, I couldn't wait for a new front light - so a new one is en route - more on that when it gets here!

Value for Money?

Esporta have a great new tool for booking classes online - which saves me time when booking body combat. The site also shows attendance by month - which is showing that I'm not exactly maxing my usage! I went 8 times in April but only 4 in June - which makes calculating my cost per visit very depressing! September was 7 visits - but I think I should be doing at least 8 per month - ideally more....

Anyway, body combat tonight - actually arrived with about 2mins to spare before the class started for a change. The current routine includes my nemesis - push ups - standard & tricep dip versions. I'll know I'm fit when I'm able to do one! H & I were trying to decide why BC instructors strap up their hands a la boxers - concluded that they help S to look cool but that we'd look daft.

Beautiful day today for cycling.

Gaffer tape tailoring required

Tried out my new waterproof overtrousers cycling to work this morning - worked fine, breathable, comfy - I was just a little concerned about proximity of trouser to chain. So it's cycling clips or a little adjustment with the aid of gaffer tape. Given that they were only £15, I'm going for the tape option.

I retired my legs from my commute on Friday as it's been getting chillier- it's been thermal tights this week.

Gym last night - 10mins stepper, 30mins x trainer then just 10mins on the treadmill.

Only other activity to report is a brief visit to the allotment tonight - although we were primarily harvesting which wasn't exactly energetic! Still, having the fridge stocked up with kale, leeks, beetroot and carrots will definitely help with eating healthily!

Just in time

Having looked at the forecast late on Friday, we decided to reschedule our Sunday ride to first thing Saturday. Rain was due between 1 & 3pm & wouldn't be due to stop until Monday (marvellous). Just me, Husband & Goldfish on a 20K loop from the house, ascent 258m.

The track next to Park Hills Wood was remarkably dry - still had to walk a couple of bits that were churned mud (due to sloane carrying hoofy b******s - my new horse insult is still under development!) & I missed the best comedy moment - Goldfish declaring "Well this bit looks ridable" followed immediately by toppling off his bike. The ride included a good new bridleway - a footpath near Owslebury that's been changed recently to BW. Husband tried out the BMX area of Bishopstoke Woods - but the SNFS grounded. 2 punctures - Husband's was flint, mine was briar - which isn't normally tough enough to g through a tyre.

Got back to house at half 12 ish & at 12:55, the rain started - bang on schedule! Went to Bournemouth last night for G's birthday - proper burger followed by a rock covers band at O'Neills. Not G's taste - which is a real shame as it was her birthday - but Husband was pleased to hear Whitesnake, Dio & Judas Priest stuff from his yoof. Dancing was restricted (due to most 70s/80s rock being too slow to boogie to in my opinion) to 2 Metallica & ACDC songs. However, it did prompt me to actually find out that Enter Sandman is a Metallica track - I've been bouncing around the Dungeon to it for years without knowing who did it! We used to go to Dungeon with DB who was a mine of information on who did what... but he's emigrated to San Francisco, leaving me in perpetual ignorance. How selfish!

Gym on Friday (as well as cycling to/from work) - knee still isn't perfect but I managed to run for 15 minutes, so it is improving. Lots of X trainer & the incline chest press. Played briefly on the Naultilus treadmill again.

I've finally sent off my cheque to join The Women's Running Network - more about this to follow....

New kit for the winter

Invested in my winter exercise activity yesterday at Decathlon - new cycling short liners, thermal cyclign tights, waterproof overtrousers, gym t-shirt, running capris, and a pair of trousers 4 body combat that sadly didn't really work as well as I hoped tonight (waistline too loose to deal with my oh-so-lovely-loose-skin-belly when jumping up & down - tmi!). Only £9 though & they will be fine for non-bouncing activities.

Apart from the trousers not really working, body combat was good - new routine! Loved track 6 which is apparently based on capoeira with a cool lunge kick move thingy. Music - not as good as some of the other routines this year although Fall Out Boy cover of Beat it was nearly as good as the Alien Ant Farm version (OK, I like unexpected covers - e.g. Richard Cheese's version of Only Happy When it Rains).

One way bike ride today - I had a hire car yesterday to go to Shrewsbury & Hertz seemed to think I needed a humunous Galaxy. This meant that the easiest way to get car back to office afterwards was to simply bung my bike in the boot & pedal home tonight.