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Everything posted by james452

  1. Update Foot pain. Ouch. Started working on calf and ankle mobility which I think is helping. However there was enough foot pain to cut my run short. Physio did some stuff to it, I might wait until next Wednesday before trying my next run. No running = sad. However I am on a great streak with my step goal. Currently at 21 days so I'm still getting plenty of walking in. I think I might replace my running with swimming until I feel it's okay to start running again. The biggest lesson from this is my run technique was not as great as I thought it was, but I think I know how I can improve it. Weight has...gone up a bit which is unfortunate. It's not obvious where that came from. Hence I pulled out my old simple meal plan. I think I was buying lunch too many times and not cooking enough. This plan should be fine for now. Meanwhile currently writing a paper that I may be able to publish in the next 2 months. It is coming along really well. I'm writing what I can, however I will have to stop when it comes to reporting about my simulations, because I need to make graphs for it, that I can then describe. One of my goals at the start of the year was to publish a paper as part of my PhD. That won't happen this year, but is likely to happen soon
  2. The good I've reached my steps goal 15 days in a row. My record is 16 so I have a good chance of beating this. Recently I beat my record for most steps in a week and in a month (which took me 5 months to beat). This is one thing I like about Garmin watches, the statistics and records. It certainly encourages me to walk more so I can set a new record. The bad I've been getting a million blood noses this week. I generally get them when the weather gets warmer, but not this frequently. I had one during my workout yesterday so I had to stop it there. I am avoiding my run today as the physical stress on my body, plus the fact it will raise my body temperature could cause another blood nose. Thankfully I have this nasal oil spray that my doctor prescribed so we'll see how it goes. I may do my run tomorrow instead and do my gym workout on Sunday.
  3. Steps = Tiring? I've noticed recently that after reaching my step goals (currently around 11,500 per day), that my body feels pretty tired, like reaching my steps counted as a decent workout for me. That's cool, it must mean I'm pushing my body and it's improving everyday. It was just peculiar because I only expected this to happen on either high step days (15,000+), or days I did a run, or lifting days, in which case I'd be tired from the vigorous exercise instead. The big plus is it makes my body tired so getting to sleep is easier. When I wake up, my body feels great even if my feet were super sore last night from all the walking, after sleep they feel great.
  4. I'm liking your 100 mile goal for the month, good luck with that 20 mile run on December 26th. Do you happen to have a Strava or Garmin Connect profile? I'd be interested in following you so I can see how your runs go.
  5. Time for an update Fitness Started back on stronglifts on Saturday. Light weights so the workout was quick Running is going along nicely. I think after 2 weeks, I'll add a 4th run in which will just be a simple, easy, fun 20 minute run. My gym closes for 2 weeks starting on the 22nd. It's part of their annual shutdown, one of the perks of going to a uni gym. My girlfriend and I will have to be creative in deciding on alternative workouts. Foods It's definitely been going a lot better since seeing a therapist about eating habits and depression. I've mostly made good choices. Weight is sitting in the 97kg range. This is good. Next goal is for it to be in the 96kg range. The danger is now that we're in the Christmas season, there'll be a lot more "not good" food just sitting around. I should be fine with it this time around. PhD Started to write my first paper. Results feel close, like I need to fix a couple of things and then it should be perfect. Reading My weekend was full of a lot of activities, hence I was only able to do a little bit of reading each day.
  6. Long answer: Go watch this video and read "Art and Science of Low Carbohydrate Performance". Short answer: Our body contains about 2,000 calories of glycogen, and 10,000-40,000 calories of fat. It makes sense, especially for long endurance athletes to rely on your fat stores for energy instead of your glycogen. This definitely applies to marathoners/ultramarathoners. It may or may not apply for elite athletes. They need all the energy so they can maintain a high power output. If your diet is low carb/keto, then it is easier to access your fat stores for training because your body is used to using fat for energy. For a carby diet, then it's a lot harder, which might explain why you struggle with your fasted training runs. My runs are mostly in the morning. I find having a coffee and some water before my run to be really helpful. I'm experimenting with having bulletproof coffees to see if it affects my run, however I think it's the coffee that affects it more than the fat in the coffee. Anyway I've been attempting to put my body into keto the last few months. The issues are my regular enough binge eating that has been messing with it. I'm working through those issues with a therapist, plus my girlfriend is helping with it. My super long term goal is to become an ultramarathoner (100km, 100 mile runs). That will take a few years, and I figured it's best to try out keto now to see how it goes.
  7. My main quest for last month's challenge was to start running again. I went back to the Couch to 5k program and started from scratch. Now I'm at the end of Week 4 of the program (I missed a week of running due to a minor back injury) and I'm glad that I started running again. Quest 1: MOAR RUNNING! Finish week 6 of Couch to 5k, then move into a 10k training program Run 3 times a week (Monday, Wednesday, Friday) Reach step goal everyday (10,000+ steps) Quest 2: ALL THE FAT Stick to a keto based diet 90% of the time. Exceptions are family meals on Christmas Eve and Christmas Day where I can eat whatever. Quest 3: Less sleep more work Awake by 7am Mon-Fri In bed by 10pm Mon-Fri Do not leave the office before 6pm Mon-Thurs Quest 4: Read ALL the books Finish reading "Feeling Good" Read "Sherlock #1" manga in Japanese 30 minutes of reading everyday Explanation for quest 1 Running, I loved it and it's been my favourite fitness activity, hence I want this to become the focus of my training. I think I'll get back to stronglifts so I get more quad work done and I'll do that 3 times a week. As my running gets better, then I'll transition to a 5 times running and stronglifts twice a week type of program. Right now I've been on a 3 run 3/4 lifting schedule. As for my step goals, I broke my PB for most steps in a month in November (360,000). I broke that by reaching my step goal for 26/30 days. If I keep that consistency, I'll easily break it as my step goal automatically increases when I reach my goal. Plus the running makes it easier now. Explanation for quest 2 This is also for running. It seems that a high fat low carb diet is really good for runners. If I eventually want to move into ultramarathons, then it's basically a requirement to be keto if I want to optimise performance. The side goal is weight loss. Down about 3kgs in the last month. I've started seeing a psychologist to work on eating habits. Explanation for quest 3 I'm more productive in the mornings, so the aim is to always be up early. It also means I can fit my run in the morning which is what I prefer. As for work, I have my 12 month PhD review coming up soon, so I need to put in some extra effort. The office is closed for 2 weeks over Christmas, so I'm putting the effort in now so I don't need to come in during that break. Explanation for quest 4 I do lots of reading now. Mostly Marvel comics. I'm putting a slight pause on that so I can read more books. "Feeling Good" is a self help/cognitive behaviour therapy book that I'm about 20% of the way through. As for Sherlock, my girlfriend bought me 3 of the manga written in Japanese so I can practice my japanese reading. Each manga is one episode of the Sherlock series with Benedict Cumberbatch, which I have seen so I'm excited to read the manga.
  8. Whoo did 5 sets of 4 pullups yesterday. It makes me happy that I can do them at my heaviest body weight ever. This makes me more excited about losing some weight, because think of how many I can do when I lose 10kgs (Being below 90kgs is my first weight goal). Also did about 4x10 second holds on the rings as part of the NF rings training. These hurt. I'm going to keep at these before I move to assisted ring dips. The goal is 30 second holds.
  9. Had a good time away. The Grampians were designed for hiking, hiking, and more hiking. One hike was 80% full of rocks that we had to walk over to reach a beautiful view that was ruined by crazy strong winds (I don't like being on the edge on the top of a mountain 600m up). Another hike was easier and led us to a beautiful waterfall. In classic Australian fashion, we ate a meal of kangaroo, emu and crocodile. Yumyum. First thing I did when I got back was go for a run. Couch to 5k, week 1 day 2. As much as I'd love to do a lot of sprint work, my weight is a bit too high so I don't want to risk damaging my calves again because of too much pressure from running.
  10. I realise I won't be achieving my running goals this week, which is okay because my girlfriend and I are going away this weekend for our anniversary. We're staying in a mountain range and we already have quite a few hikes planned. Hence the running quests this week are replaced with hiking quests. As for my waking up early quest, it's been working well. I set my alarm to 7:30, then 7:15 the next day and 7am after that. I find I'm waking up just before my alarm so that's working well. I'm now going to adjust it back by 5 minutes every morning. I would like to be up by 6am most days. Being up at 5am would be even better because that gives me the opportunity to either fit in a morning workout or spend time on side projects or both. My 10% of not paleo this week came in the form of dinner yesterday. It was my mother's birthday so we got chicken and chips (from the place with the best chips in the world), plus birthday cake. Thankfully it was a small piece, my girlfriend even offered her piece to me which I rejected. This weekend should be good for diet. My girlfriend does keto so that makes things easier.
  11. This morning has started off well. Got up out of bed at around 7:27am. Yesterday was a bad binge so I decided to do some intermittent fasting today to compensate. Hence my lunch will be a big one. The main reason for my getting up early quest is I turn up to work later than I'd like, which is okay because I'm doing a PhD so I decided when and where I want to work. However I find I am most productive in the mornings, especially when I get to work really early at 7am. Plus the easiest way for me to add running to my training is to get it done in the morning, so I have the evening free for other fun activities like reading comic books or playing videogames. Started to use the pomodoro technique again. This is mostly to ensure that I spend those 30 minutes everyday on my blog, japanese study and other activities that don't get enough time.
  12. As the title suggests, this 4 week challenge is focused on changing my body from that of a warrior into a ranger. For context, I have spent the last 7 months doing a mostly strength program. Prior to that I was doing Crossfit for 3 years with a bit of focus on running. I stopped Crossfit earlier this year, signed up for the gym at uni, started doing Stronglifts, then went to 5/3/1 training. Throughout that time, I have missed the joys of running, swimming and cycling. After seeing photos pop up in my feed of people who ran in the Melbourne Marathon, I have decided that I want to start doing that again. I always knew that running would be my lifelong activity, and that strength training would just help improve my speed and endurance. Hence now it's time for me to get back into it by taking it easy. Currently I lift weights at the gym 4 times a week. I'm looking at transitioning towards 3 days of running/swimming with 2-3 days of lifting. For now, I'll stick with 4 lifting days, and I'll add two running/swimming days. The reason I mention both running and swimming, is mostly to do with weight. I've put on 10kgs since I last ran, which I was already at a bit of a high weight for running. Hence I'm worried about injuring my calves because of the extra weight (which is a common occurrence for me). Therefore replacing some swimming with running will help with that. Plus I kind of want to enter a 1km ocean swim in January so I need to be consistent with it. Diet Stick to paleo 90% of the time. If I can't eat paleo, try to make the meal as high protein/fat as possible and minimise carbs. No chocolate/sugary treats. This counts as the paleo quest but I need to be specific with this as I can easily eat too much chocolate. Fitness Run/swim twice a week. Level Up Your Life Wake up before 7:30am everyday. Spend 30 minutes a day on developing my blog. These quests are new things I want to incorporate. Below are a list of some of the habits I already do, so I didn't want to list them as part of my challenge quests. 30+ minutes of Japanese study a day 5/3/1 training 4 times a week at the gym Drink lots of water
  13. Well done on your progress so far (any progress no matter how small is progress). Seeing as you're an IT person, have you read about Mike/Dilnad He joined up a year ago with the academy and as a result has gone through some amazing changes.
  14. Day 5: Upgrading my battle attire Instead of posting about my progress so far (which has been pretty good for 5 days), I'm going to mention some things that I've changed at home, changes to my routine and to my personal life which have all happened within the last week. Purchased a sit/stand desk mount to use at home. I was at Officeworks getting some notes printed and I had a look around (because that's what I like to do). Noticed they had a desk mount for $200. Went home, thought about it for 24 hours and decided that it was a worthwhile investment. (For comparison, full standing desks cost about $600 here). How has this changed me? The problem I've had over the last year, I've spent too much time sitting at my computer doing nothing. I've spent the year job-hunting as opposed to my previous 5 years of being active around uni. Hence why I've pulled my back and had knee problems all in the past year as a result of sitting down too much (I should write an article titled "How sitting down for 1 year ruined me".) Now, I stand up at my desk at home which is more fun than sitting. I can move around and unintentionally walk around my room whilst watching tv. I do occasionally put it into sit mode depending on what I'm doing or if I'm too tired from standing, otherwise I try to keep it in standing mode as much as I can. For now, it is definitely a worthwhile investment. Started a new relationship I had been going on a few dates with this old friend from uni, though it was hard to tell if they were dates or just two friends spending time together. After the last week, they were definitely dates. I guess I mention this because the start of a new relationship is always a happy time for people. It's been one area of my life that's been really lacking the last year so it's nice to have fixed it up. As for her, she's a PhD research student too at a different university which means we can talk to each other about our work and understand it (and we get to have quite interesting conversations). Mixing my routine up As mentioned in my first post, I'm technically a pre-PhD student. This means I'm waiting for Monash to formally approve my PhD application and for them to award me a scholarship (which covers living expenses). If I get accepted, I don't officially start until February 1st. Until then, I'm doing a bit of work mostly because I'm getting too bored at home. Plus it would be great to understand a lot of things beforehand which means I can jump straight into research on day one. As for my routine, I'm heading into uni multiple days a week, finding a nice quiet place in the library and studying both mathematics and japanese. The biggest thing that has helped me, discovering the Pomodoro technique. It's so simple, work for 25 minutes, rest for 5 minutes, repeat. Every 4 intervals, take a 15 minute break. The way I'm using this, I dedicate 2 hours to maths study, then 2 hours to japanese study. In just a couple of days I have gotten a lot completed. I'll still trial it out, though it looks quite likely that I will use this when my PhD starts. Anyway, those are the few big changes that have happened this week. I'll most likely post again on Wednesday detailing my progress in 1 week towards my goals.
  15. I haven't been too big on using reward systems, I should use it more. Right now, when I hit 82kgs, I will let myself buy a fancy new GPS watch to use when I run. I've had my current one for 3 years but it's a bit too basic. I want to do fancy stuff with intervals and be able to record cadence and get more data from runs.
  16. Howdy friends. Thought I'd finally join one of this 6 week challenges so at the end I can look back over the 6 (or now 4.5 weeks) and see what has changed. A bit about me, I'm 24 and I've been a member of the Academy for a year now which is why I haven't used the Rebellion forums until now. I started getting into fitness about 3 years ago after hitting 100kgs and failing to diet for a year. It was finding the couch to 5k program and getting some personal training that finally got me started on the right path which resulted in me losing 20kgs, running 5/10k races, completing sprint and olympic triathlons and becoming a crossfitter. Hence I am a ranger who uses crossfit to improve my running. Over the 3 years my weight and fitness has fluctuated however I have generally improved in most areas over the years. I can do pullups, squat 100kgs, deadlift 150kgs, my best ever 5km run time is 25:30, I can do a handstand and a lot more. Even if I'm not at my peak fitness right now, I'm still fitter than I was for my first 21 years of life. As for my 6 week challenge, I've written it up a bit differently. I have 4 main goals broken up into diet, fitness, career and personal. Each of these goals has mini quests/rules I'll follow. Yes 2 of my goals are broad however the quests are more specific (such as completing x chapters of a book). I usually write my goals as just too ambitious so to make me work harder. For example, I usually set a weight loss goal of 4kg per month, which is achievable if I'm really strict. However, if I lose 1 or 2 kgs a month, I consider that a 100% success as I've made positive progress. Some reasoning for my goals. After 3 years of playing around, I've realised running is what I'm best at hence my fitness goals are running based instead of crossfit based. I prefer running 5 and 10k races as they are short and require speed. If I lose weight and run/train consistently, then my running will improve. Based on past experience, sitting at the 78-82kg range is optimal for my running which is what my CrossFit coach thinks too. Career-wise, I finished a maths/chemical engineering degree, spent a year struggling to find engineering jobs, so decided to pursue my other career path of becoming a Maths Academic which will start with a PhD in Mathematical Biology. I'm always happy to discuss this as I'm passionate about Mathematics. Personally, with the spare time I've had this year, I decided to learn Japanese as I have an interest in their culture including an enjoyment of tokusatsu shows like Super Sentai and Kamen Rider. I've been self-learning for 4.5 months now and feel like I've made good progress. I plan on continuing with it when my PhD starts. Current stats Weight: 88.3kgBest recent 5km time: 27:30Career: In pre-PhD mode with start date of Feb 1stJapanese level: (Upper beginner) 454 kanji learned, 1500 vocab learned, 3 chapters of genki completed Goals Weigh less than 84kgs (Diet)Run a sub 25 minute 5km (Fitness)Prep for Maths PhD (Career)Improve my Japanese (Personal) Diet Stick to 90% paleo Eat only paleo foods at home If eating out, make it as paleo as possible (e.g. no bread, veggies/salad instead of chips, no rice). If paleo is not possible, that’s okay as long as I stick to rule 2 Batch cook foods Keep coffee consumption to twice a day Fitness Run 3 times a week Go to CrossFit 3-5 times a week Stick to my run/CrossFit training program If my body is extra sore, then either take a rest day, skip a CrossFit session or do an easy CrossFit workout. Races planned 22nd November: 5km Spring into Shape race 35th December: 5km Emma and Tom’s Christmas run2nd January: 8km Portsea Twilight run Career Complete 300 pages of bio-maths lecture notes Write up one problem set in LaTeX Attend weekly meetings with supervisor and summer research student Read 3 articles on oocytes Personal Read “The Name of the Wind†Read “よã¤ã°ã¨â€ Complete 4 chapters of Genki Use WaniKani every day to learn Kanji and vocab Learn JLPT N5 vocab and grammar Write one blog post per week on lang-8
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