Watching Alex at Hyrox Worlds in Olympia

Sunday morning - train journey home after an early start and a trip up to London Olympia to see my Son (Alex) compete in his first Hyrox event.

All very exciting - amazingly fit athletes tackle 8 different exercises together with 8x 1km run loops. Alex and his training partner entered as a pair to share the exercises and motivate each other, although the pressure is on as you don't want to let your partner down.

They did really well and looked strong throughout finishing in a great time of circa. 1:13:00.

So would I have a crack.... I would never say no, however there are other events higher on my priority list. At the moment I would struggle with the individual exercises - simply not strong enough. Most of the Hyrox athletes were ripped and looked to have excellent upper body strength.

Alex has suggested doing a Tough Mudder event together, now I like the sound of that.

More about the training plan - working around the detail

So far this week I have managed a run/strength set, a relatively easy commute (spin) on e-Brompton and an easy 30 minute trail run with a few push-ups added to the mix. Probably need to get in an interval set, more strength+weights and then a longer (10km+) run in over the weekend.

Thinking ahead to my 'A' race - SwimRun (Sept) and 'B' race - Bath half-marathon (Oct) I have just over 20 weeks to consider my training plan.

Big picture and core blocks:

- 6 weeks foundation
- 6 weeks build
- 6 weeks specific
- 2 weeks taper

So in my initial 6 weeks foundation I am simply interested in buiding up the volume from circa 3-4 hours to a minimum of 6 hours, getting 3x runs in during the week (sprint/hill work + tempo + long), mixing up the terrain from off-road and road and occasionally throwing in an easy recovery run. During the foundation phase over May-Jun I hope to get at least 1-2 swims a week (pool or sea). Plus increasing amount of strength/resistance work. I expect there will also be some cross-training, primarily cycling, as I cannot forget my triathlon background. In summary, the focus is getting in some quality workouts but I am not necessarily too worried during the early months about how it all fits together to move me towards my specific goals. Let's say I am pointing in the right direction.

During the summer months Jun-Jul I need to increase the volume of my swimming and also start to include more Swim/Run transitions. There will be a greater emphasis on higher interval sets and improving both speed and endurance. I hope my weekly volume with also improve to circa 8 hours+

For the final block from Jul-Aug I aim to get much more specific in my training. I will expect to have at least a couple of weekly sessions where it is full SwimRun kit practising transitions, use of all the gear and very targeted workouts to ensure I am best prepared for September.

Finally I will reduce the training volume at the end of Aug, early September as I taper down for the main event. Focus on keeping injury free, good balanced diet (hopefully the right weight by then), well hydrated, clear visualisation of the event, and setting some goals for the big day. 

After the 'A' race my focus will shift to the Bath half-marathon, albeit my 'B' race and assisting Amalie complete her first proper running event - more on that later.

Lots more detail and weekly breakdown to come plus all the 'ups and downs' but that is the high-level roadmap.

Wish me luck

Trying out a Huel protein shake

I haven't much worried about my protein intake over recent years, however after recent calorie tracking via MyFitnessPal I realised my consumption of protein was pretty much always under the daily recommended levels. As you may have read from recent blogs I am attempting to reduce carbs and increase protein whilst also targeting some body fat/weight loss.

The weekday fast seems to be achievable - this morning I kept to a morning black coffee/green tea. At midday I went for an easy zone 1 recovery run but added in 6x sets of 10x push-ups, lunges, squats and bench-dips. On my return to the office I made myself a Huel 'Vanilla Fudge'  complete protein shake - 105 calories per serving, 20g plant-based protein, 9g of Amino Acids and 26 essential vitamins and minerals. You make it with cold water - tastes kind of OK, albeit a bit sweet. I also bought the 'Banana' flavour to try.

Huel sent me a complimentary pack of their 'Salted Caramel' Black Edition formula - 17:40:40: 3 macro split - carbs, fat, protein and fibre respetively. It is a larger 400 calorie serving but includes 40g of protein.

I think the 105 complete protein is a good option initially to keep my calories low so I can enjoy a balanced evening meal (circa 700 calories) and try to keep to around 800 calories for the day in order to lose weight (at least to my target of 79.5kg). Thereafter I will switch to higher calories and ideally a Mediterranen diet with continued higher protein intake.

This regime plus regular exercise and more strength/resistance work should help me to get down to my target race weight and be the long-term foundation to build muscle, speed and stamina.

All sounds good!!

N.B. Last time I was actually below 80kg was 2019

Watching the London marathon after a very wet 10km local loop

10am on 23rd April and I am sitting with a coffee with the London marathon playing on the TV. Just back from a very wet 10km local loop - really grey and miserable out but so pleased I braved the weather - actually I always quite enjoy running in the rain.

Back for a nice warm shower and here I am - great opportunity to update you on a few points.

Not much to say on the exercise/fitness volume this week. It took me a couple of days to get my body back to normal after the long journey back from Vietnam. I managed a run and easy e-bike plus daily pushups in addition to this morning's effort.

On the weight loss plan I haven't really kept to 800 calories a day (very hard), however I have been in successful reducing sugar, alcohol, carbs and increasing protein. For Mon-Fri I fasted between 8pm to 12pm only drinking a black coffee in the morning. The net result on my weight was a decrease from 87.1kg (ouch!) to around 85kg, which is promising. The next 2-3kg is going to be more difficult and then to reach sub 80kg even harder but one step at the time.

Another event in the diary - I have entered the Bath half-marathon on 15th October 2023. Lucy's daughter (Amalie) wants me to run with her. Bath is her university City. It is after my main 'A Race' SwimRun in September so I hope to be in decent enough shape - let's hope so.

I must say watching the London marathon is getting me motivated for entering more events.

Back on home turf - it begins!

So I am back home after a wonderful family holiday to Vietnam.

There was a lot of travelling plus sitting down over the last fortnight and not always the best food choices (more fried food than Pho noodles). The damage - my weight on return to the UK was 87.1kg, the heaviest I have been for many years.

I have already posted my plan to get back to a normal weight range for my age and height - a bit of work to do!

Today was day 1 - I wanted to ideally keep to 800 calories, 50g+ of protein, 50g- of carbs and a fasting period of 16 hours.

I started with a morning black coffee and then some chicken plus humus at 1pm (18 hours after I last consumed food). I had a well balanced evening meal - salmon, baked potato, broccoli and then some yoghurt, mango, blueberries and walnuts. I was quite amazed when the total for everything (nothing missed) was circa. 1,100 calories. I did manage a 30 min run, which apparently used up 500 calories so you could argue my net total was less.

I am contemplating switching out lunch for a protein meal replacement (like Huel), which could reduce the calories further still.

Tomorrow my Garmin scales come, which will allow me to track my weight more regularly.

The eating plan (or lack of it)

So before I create the training plan my focus is more on the eating plan (or lack of it) to try and help me get back on track and down to a more sensible weight level prior to increasing the training volume.

This is especially topical as I write this post at an airport on my return journey from a family holiday in Vietnam where not all the food choices were the best!

The plan is as follows (stage 1):

- Reduce calories to below 800 per day for first few weeks, at least during weekdays

- Carbs less than 50g and protein more than 50g, log on Fitness Pal

- 16:8 intermittent fasting, eating in the window of 12pm - 8pm

- Black coffee, green tea or water to get me through the morning

- Low-calorie protein shake (might try Huel) around lunchtime

- Some almonds for snack, if hungry

- Proper meal around 6:30ish

- Keep going until I have dropped at least 3-4kg

Stage 2 is to push the calories up to circa. 1,000 but increase protein to 80-100g per day. Still trying to keep to lower calories from Mon-Thu and increase a bit more on Fri-Sun, keeping the carbs lower, at least until I lose a couple more kilos.

Stage 3, once I hit target weight of 79.5kg, revert to Mediterranean diet - don't worry too much about counting calories. Protein up to 100-120g per day.

During Stage 1-2 I will continue training but will not push it. Once I get to Stage 3 training volume can increase as should strength/HIT workouts.

That's it in a nutshell - I will report my starting (current) weight but expect it to be 86-87kg, post holiday, heaviest I have been for some time and not where I want to start for my SwimRun training plan.

Also looking at purchasing some Garmin scales to better track my progress.

Thinking ahead to some (serious) training in the weeks to come

Today hasn't been too indulgent on the food/drink volume, however the only exercise has been a 26min snorkel and a 30min walk! I should learn to relax and enjoy the slight indulgences of the holiday, however I am sure the weight is still going north and I have quite a big job to get back to race weight/fitness.

A holiday is always a great way to reset and provide that mindspace to think about your goals and getting back on track. I am not going to beat myself up too much as I never go silly (not in my makeup) but I do know when it is time to move the needle and that time is very close.

I need to do it for me - time to focus, time for a bit of selfishness, I need to feel that buzz once again - reaching for a goal and following through to get the result required, although enjoying the journey along the way. Let's do it!

N.B. Remind me to be careful participating in other non-triathlete sports. I joined in a volleyball game with the younger boys yesterday and today my arms are killing me!

The slowest triathlon ever - Good Friday (Morning) in Vietnam

So looking at my Garmin I managed a run, cycle, swim, cycle today - I think you can just about call that a triathlon, or maybe not!

I was up at 6:30am and joined one of our Exodus group (Kev) for a morning run. Even at 6:30am the city was pretty busy (lots of motorbikes) and the temperature was 25-30 degrees. We managed 6km at a relatively easy pace in the heat and traffic.

After breakfast our tour itinerary listed a cycle to the beach - my kind of activity. Unfortunately the single speed bikes (with baskets on the front) had seen better days, however it was great to spin the legs. It was a very slow ride (26 of us - all abilities) to the beach, although we clocked 9km (in 41 mins). Next it was the sea swim, well really 20 mins jumping over the waves, followed by some sunbathing and then the cycle back to the hotel. A triathlon it was definitely not, although the first time I logged the three activities together for some time.

Onwards and upwards!

Breadfest!

A day of travelling yesterday - little to no exercise - toast for breakfast, toasted ham and cheese sandwich plus chips for lunch and a famous Bánh mì (baguette with pork and lots of other nice stuff) washed down with coffee, beer and coke (not all at once). What a food disaster!

Quick swim when we finally got to hotel at 9pm - my tiny bit of movement.

At least this morning I was up at 6am and down for some pool lengths and push-ups, lunges, squats etc.

More walking and swimming today, and yes... less bread!

Good morning Vietnam

Now on a boat heading back to harbour before another 4 hours drive back to Hanoi and then a short plane journey to our next destination further South. Lovely group of people on the trip and a couple of runners, cyclists and one swimming instructor.

Yesterday (before the boat trip) I got out for a morning run around the lake in Hanoi. It was fun and exciting to see Hanoi wake up with lots of Thai Chi going on (big groups), dancing and power walkers plus a few runners to add to mix. I hope I can get a few more runs in over next few days. I certainly need it to offset the hours sat on my bum travelling and the food/drink I am consuming.

That SwimRun training plan is going to feel tough!