Big Show Rebuilds his Base

[Big_Show]

First, a quick recap of the background: about ten years ago after university I was over 20st, chain smoking, heavy drinking, and doing no exercise. Eventually I decided enough was more than enough and made some changes, sorted out my diet(-ish), joined a gym, took up running, and dropped down five stone over the course of the next few years. I also joined a running club, ended up taking up triathlon, and in 2012 accomplished a major goal in finishing the Outlaw in Nottingham (a long-distance triathlon).

Since then, however, a series of injuries and setbacks means I have lost the majority of what fitness I had then, and a month ago I moved from the UK to Qatar on a three-year contract with work. It's a lot like being given a blank slate as I am building a life from scratch without most of the situational bad habits I'd established back home, so I'm treating it all like a fresh start!

At the moment I'm living in one of the temporary flats while I await my residence permit; once this arrives I'll get my permanent flat and can get some more of my things shipped over and customise it to my own needs. So I'm not only aiming to rebuild my fitness base, but also my actual base (Batcave FTW!)

So here I am. Big Show, Human Adventurer (previously probably an Ogre Scout!)

Main goal: Get down to a 38" waist

Over the years I've been gradually chipping away at the fat loss and I feel I've got quite close now, but whenever I've got this far before I tend to then lose focus and veer away from the target again. The last remaining bit to lose is pretty much all on my waistline now, so I want to lose the last three inches and get down from 41" to 38". At 6'4" that'll be in good proportion with my build.

My immediate motivation for this first six weeks is a local aquathlon I've found, which is handily in six weeks' time - a 500m swim immediately followed by a 5k run. It'll be great to have a race to aim for for again, and it's already focussing my mind on my efforts!

Goal 1: Gradually increase running training volume.

It's very hot in Qatar - daytime temperatures are currently still around 40 degrees and as soon as the sun goes down the humidity rockets, but over the last week it's started to drop and this is making it noticeably easier to run in the evenings.

Thus far I've been sticking to 5k three times a week - over the next six weeks I want to gradually increase this to include speedwork and longer runs (allowing for heat & dehydration).

Goal 2: Do non-running training three times per week.

This will include at least one swim each week, with the other two sessions probably being either bodyweight workouts or team sports (I've found a local Aussie Rules team so I can try playing that again). I'm going to invest in a set of dumbbells as well to give me another option to try out in the flat.

Goal 3: Cook one new healthy recipe each week.

I'm generally happy with my approach to eating these days, but while I'm still in the guest accomodation I only have very limited kitchen implements, and can't cook most of my go-to recipes (I miss cottage pie). So this seems like the perfect opportunity to find new ways of cooking healthy things with the resources I have! Also good to expand your repertoire, and I prefer cooking a big meal at the weekend so I have leftovers to reheat if I'm in a hurry later on in the week.

Life goal: Learn the lingo!

In the last four weeks I've become very aware that almost everybody I meet can speak pretty good English in addition to their native language, whereas myself and other ex-pats are pretty much just reliant on this. I've found it really frustrating (and vaguely embarrassing) when I'm unable to communicate so I'm going to make a concerted effort to learn basic Arabic. I've bought a good Teach Yourself language course which I'm going to start working my way through - this'll become a lot easier at the end of the month when I receive my first paycheque and can finally buy a new laptop as the course has CD-ROM & mp3 aspects, but until then I can make a start on the simpler aspects.

I think that's everything I need to do for a Level 1 Newbie challenge. I'll set myself a sub-target for each goal at the beginning of each week so to work out how to moved forward based on results so far, and I look forward to reading about everybody else's first steps too!

[lishvicious]

I just looked at the weather forecast for Qatar - holy moly that is hot! I can't believe you even run in that temperature at all - good effort!

 

Good luck on your challenge

[Big_Show]

I just looked at the weather forecast for Qatar - holy moly that is hot! I can't believe you even run in that temperature at all - good effort!

Good luck on your challenge

It's taken a lot of getting used to! Basically, at 5:00pm the sun's still up so it's too hot, at 6:00 the sun's nearly down but the humidity's shot up, so if I can get out around 5:30 it's not too bad.

In a couple of months it alledgedly gets cool enough to run during the day. I'm reserving judgement...

Sent from the middle east.

[lishvicious]

Now I am going to vow not to complain in summer. 

[Amdhiel]

I really like your challenge and it's good to see that you have a short-term goal you're working toward that will keep you focused. While cooking isn't part of my challenge, I am going to be working on my increasing my options. I'd be happy to share recipes if you have specific things you're looking for.

[blkhole24601]

Now I am going to vow not to complain in summer. 

 

That's what I was just thinking! Big_Show, seriously in awe of you on so many levels, and not just because of your running in the extreme heat!

 

Awesome, well thought out goals, and best of luck to you in the challenge!

[Blaidd]

wow that's  quite a move - not just physically but culturally too.  I envy you your triathlon, i hope to complete one some day (it's on my epic quest list).

 

You might notice that i've added a Scouts' tag to your thread.  This isn't to pigeonhole you into particular guild, but rather to bring one of their ambassadors here to offer you encouragement, support or advice.  Your goals this challenge fit well with the overall spirit of their guild and you are more than welcome to pop into their Tavern and introduce yourself to them.  You are also more than welcome to pop me a message anytime. 

 

Good Luck

AB xx

[Brekketechie]

AWESOME goals Big_Show!

 

I have spent some time in Israel/Palestine and I have a good friend in Oman. I know the heat can be brutal - especially if you're not use to it. I hope you have a smooth transition (as smooth as can be hoped!).

 

I'm just now getting into Triathlons! I find the idea of competing against oneself in a community of other competitors really exciting. I'm running my first 5k in about a month and then hope to do my firs sprint triathlon in June.

 

I'll be cheering for you form sunny (less hot) California!

[Big_Show]

Wow, thanks everyone! It has taken a bit of getting used to out here but it's actually surprising how quickly you adjust. The crazy roads and the early start for the 7-3 working is proving a bit more tricky!

wow that's  quite a move - not just physically but culturally too.  I envy you your triathlon, i hope to complete one some day (it's on my epic quest list).

 

You might notice that i've added a Scouts' tag to your thread.  This isn't to pigeonhole you into particular guild, but rather to bring one of their ambassadors here to offer you encouragement, support or advice.  Your goals this challenge fit well with the overall spirit of their guild and you are more than welcome to pop into their Tavern and introduce yourself to them.  You are also more than welcome to pop me a message anytime. 

 

Good Luck

AB xx

Thanks for the info - I suspect my longer-term goals will send me more in the direction of the Rangers, but any advice if more than gratefully received

[T2sarahconnor]

Welcome to the Rebellion!

You goals are great. What an exciting time in your life!

I am heading up a Level 1 accountabuddies group if you like the Matrix movies it will be a good place to learn about the forum, meet and support people, and provide motivation to each other!

http://rebellion.nerdfitness.com/index.php?/topic/53850-level-1s-take-the-red-pill/

Good luck with your challenge.

[Big_Show]

Thanks for the invite, I'll check it out!

The working week here runs Sun-Thurs so I've done my planning for the week to make sure I hit the ground running. I also finally found time to watch Guardians of the Galaxy yesterday - awesome film! One for the DVD collection when it comes out.

So, the week's training plan:

MON: Bodyweight workout (if back from work in time - choir rehearsal night)

TUES: Run - speedwork

WED: Bodyweight workout

THURS: Rest (pub quiz night at the Rugby club)

FRI: AM - Bodyweight workout, EVE - Longer run (~5M)

SAT: Swim + run

SUN: Aussie Rules football training

This week will be my first attempt at any speedwork since moving out here, and I've only once gone over four miles. It seems weird thinking of 5M as a long run when I used to quite happily run 10-15 every Sunday morning, but this is a very different place to north-east England! If I can build quality into a lower mileage I'll still get some decent results.

I'm off to the Hamad Aquatic Centre after lunch to fill out the membership forms so I can swim next weekend. They love their paperwork out here! It'll be the first time I've swum in a 50m pool before so I'm a little daunted by it all to be honest. Hope I can remember how to swim, it's been months!

I'll also spend the week learning the numbers 1-10 in Arabic, and looking for the best recipe for a Filipino dish I've found out here called Chicken Adobo so I can cook that next weekend. Should 'll keep me nice and busy!

[Brekketechie]

wowzers! Is one rest day enough? You know your endurance levels - just don't push too hard and get hurt.

 

Ah I miss pub quizzes. Have fun!

[Big_Show]

wowzers! Is one rest day enough? You know your endurance levels - just don't push too hard and get hurt.

 

Ah I miss pub quizzes. Have fun!

I think so - I've been gradually building up over the last few weeks, and they're all pretty short sessions. Swimming tends to act quite like a recovery from running/gym work as my muscles & back feel all stretched out again, as if everything's back in alignment somehow.

So this morning I did the Beginner's Bodyweight Workout. Three times through with 1 min between sets, and next time I'll add a rep to each of the sets.

This evening the temperature had dropped slightly (only 37 degrees...) So I finally tried going up to five miles. It was frankly quite uncomfortable even though I only did 8:11/mile average pace, but it confirmed for me that any speedwork I do will have to be over a shorter distance for the time being, and for anything over 4M I'll need to carry a water bottle.

[lishvicious]

This evening the temperature had dropped slightly (only 37 degrees...) So I finally tried going up to five miles. It was frankly quite uncomfortable even though I only did 8:11/mile average pace, but it confirmed for me that any speedwork I do will have to be over a shorter distance for the time being, and for anything over 4M I'll need to carry a water bottle.

 

Sounds very sensible - you really don't want to overdo it in that heat - it could be a disaster!

[Big_Show]

Sounds very sensible - you really don't want to overdo it in that heat - it could be a disaster!

That's what I thought - absolutely no desire to get heat stroke!

This evening's plan is to go join up at the swimming pool. I think it's also got a gym in the same building, so that'll be two birds with one stone if so.

After that is Aussie Rules training. Here's hoping a) I remember how to do anything, and I can still walk tomorrow!

Also got to find time to catch up on all the other threads. This is a busy forum!

[lishvicious]

Yes heat stroke would not be a great start to the challenge! A swimming pool does however sound quite lovely in such hot weather, it may be a good alternative for crazy hot days.

[Big_Show]

Looks like a nice big pool too, looking forward to giving it a proper try on Saturday.

Just did an hour's Aussie Rules training with a few laps of the pitch beforehand. I'd forgotten how much fun this is! Mainly drills & skills tonight, but there was a few other new guys so I wasn't the only one who needed teaching. Already looking forward to next week!

[Big_Show]

Day 1 done - bodyweight workout completed after work, despite my body feeling vaguely like it had been hit by a truck; footie training has that effect. It'll be better by tomorrow

Off to choir tonight (a way of meeting people put here) then looking forward to my first attempt at some quality speedwork tomorrow. I think I've worked out a decent session to try now.

[Big_Show]

Another update: my taxi didn't turn up, and by the time I finally managed to get another it was way too late to get to choir in time. So I went shopping instead - I am now the proud owner if a set of dumbbells and an exercise mat, and in a couple of weeks (payday) I'll be treating myself to a barbell and a Powerstation for pull-ups, dips etc. as the doors in this building are too fragile.

That should let me make a home training programme to cove all eventualities - it's just too far to get to the gym conveniently here so this option works much better.

Looking forwars to my next workout on Wednesday now!

[hilasmos]

That's a good way to turn a bad situation around!  Now you will be able to work out whenever you want!

[lishvicious]

Awesome - I love having my little home gym - means there are no excuses

[Big_Show]

Right, day 2: first attempt at some speedwork since moving out here.

The housing compound where I live is basically a big rectangle with a road cutting through the middle. A big lap round the outside is 5.1k, and a small lap (cutting down the centre road) is 3.4k.

Tonight I decided to try two small laps, with 3x hard efforts on the long bits (0.85k each) and warm-up/recoveries/cool-downs on the shorter sides.

They were hard work. The limiting factor seems to be the heat & breathing the warm air rather than the state of my legs, which bodes well for when (if!) It finally cools down. I timed my last effort and clocked a 3:15 (3:49/km or 6:09/mile pace) which will do me for a start. Total 6.8k in 32:43 for the session.

Same session next Tuesday for comparison, and hopefully progression.

Tired now. A nice early night beckons!

[driscool]

Thats pretty fast. I've got HIIT sessions as one of my challenges, starting on Thursday. I'm going to do 30, 60, 90, 120 seconds at high but not flat out pace, 3 times.

[Big_Show]

Thats pretty fast. I've got HIIT sessions as one of my challenges, starting on Thursday. I'm going to do 30, 60, 90, 120 seconds at high but not flat out pace, 3 times.

I've got something similar planned for Friday. I like the short, hard efforts that leave you feeling like you lost a lung somewhere by the end of it. That's what normal people do, right?

[driscool]

I've got something similar planned for Friday. I like the short, hard efforts that leave you feeling like you lost a lung somewhere by the end of it. That's what normal people do, right?

 

Not sure about normal people. Getting faster people, hopefully.