Getting with the programme

Hey Fudgey Friends,

How is everyone today?
Don't faint but I was actually up and at the gym for 7am this morning! After weeks of not making any morning sessions I finally made it.....however there was incentive / motivation / enthusiasm.....I had booked an early morning PT session.
Unfortunately it didn't work out as planned as Colin had to cancel our session at the last minute but with the instruction that since I'd most likely be en route to gym I should do my programme.

Since I was in my gym kit & just round the corner I headed down to the gym & did my programme as instructed. Yes actually do as I'm told for once.

I jumped on the cross trainer for a quick warm up then
3 x superset of 15 swiss ball 15kg barbell chest press & 12 swiss ball press ups
Next was cable pulldowns & upright row but the cables were in use & the 12.5kg barbell nowhere in site - but undeterred I improvised
3 x superset 15 lat pull downs 30kg & 12 upright rows with 10kg barbell
3 x superset 12 french press with 10kg barbell & 12 seated bicep curls with 5kg dumbbells
3 x 15 compound crunches
3 x 20 crunch lift & extend

lots of stretching & job done. Good workout but not as much fun / torture (delete as applicable) as a PT session.

I'm actually taking a 3 day break from running this week, this is because I'm still a bit sore from the wheelbarrow falling on my shin & also because apparently every 5th / 6th week - you should cut back & have a recovery week. So no running Mon, Tues or Wed & just short runs Thurs & Friday, but Sunday will be a long one - but no long run the following week.

Yesterday I joined Smurfy & KMac for Spin class at lunchtime & then I went to body pump after work, before heading to my Scottish Slimmers Class. Still maintaining my target weight:-)

Yesterday was also my Gran's birthday. Happy Birthday Gran - hope you had a lovely day xx

Also wonderful news for my friend Eileen as her Son & his wife in Oz had a little baby boy. Congratulations again x


Well that's all for now folks as my training plan only goes up to the end of next week so I want to get it filled out right up to the Kilomathon if possible.


lots of love
Fudgey
xxxx

Rested up and raring to go

Hello Fudgey Friends,

I'm feeling much better and more rested after a week of very little activity. I only trained for an hour last week which compared to the 5 or 6 hours I had been doing including an average of 25 miles running a week was practically nothing, but I felt after the half marathon I really needed a break to let my body & mind recover.

There's not much news to report from the weekend I've been pretty wiped out & had a migraine on Sunday afternoon that ended up in me going to bed & sleeping for a few hours. Thankfully this isn't something that I suffer from regularly.
I did manage to watch 3 whole films over the last few days though - which for me is something of an achievement as I have a bad habit of dozing off. We watched Leon - OMG how have I never seen this movie? - I loved it. We also watched the 3rd Blade movie - Blade Trinity - it wasn't as good as the first 2 but still worth watching and last night we watched The Avengers - a little odd, but then the tv series was too.

Mr Fudgey and I both had the day off yesterday but never did anything special - it was just nice to have a day relaxing together.

Back to work today - confused already with the days after having the day off yesterday.

I had a personal training session this afternoon - which was fantastic and just what I needed after my week of resting
quick warm up on cross trainer
3 x tri set of Olympic bar squats, 1 min ski sit & 1 min swiss ball plank
3 x superset 12 bosu lunges each leg with 12.5kg barbell & 12 squats with 15lb dumbbell
Hill intervals 6% gradient 30 sec at 7km/h & 1 min at 9.2km/h - 6 times - I felt sick!
3 x superset 12 reverse curls & 3 ab combo thingys that hurt ;-$
finishing with maximal press up test - managed 39 and a half.



POSITIVITY
There seems to be lots going on at the moment for loads of people I know, people coping with loss, friends & colleagues who are very ill, people under a lot of stress, people job hunting, people flat hunting or moving house & people who have family or friends who are in hospital - I'm sending everyone loads of love, hugs & positive thoughts.


I have one last thing to say before I go....

WELL DONE
An enormous Well Done to my Mum, Sister & Nieces who completed their sponsored walk in aid of the girls' nursery. I'm looking forward to seeing pictures of them with their medals.

Take Care everyone

lots of love
Fudgey x x x

Week 10 - Just plodding along

hHello Fudgey Friends,

It's been another busy old week, I can't believe it's Saturday tea time already... I feel like I'm on a perpetual treadmill!

After my PT session on Tuesday & the running Sunday & Monday my legs and core were definitely feeling it, so on Wednesday I decided I'd go to the gym for a quick session at lunchtime and work mainly upper body.

Wednesday Gym Session

12 minute run including 1km fast (5:15)
3 x superset swissball chest press 6kg dumbbells 15 reps, 12 pressups,
3 sets of bicep curls 12 reps 6kg dumbbells,
3 sets tricep extension 12 reps 8kg dumbbell,
3 sets bosu squats 15 reps 5kg dumbbells,
3 x superset 15 sit ups with 8kg medicine ball & 16 russian twists with 8kg medicine ball

I went back to the office all invigorated and had a really productive afternoon, but by 10pm I could hardly keep my eyes open.

Thursday
I woke up on Thursday morning after a good night's sleep and knew instantly that it had to be a rest day. Every part of my body from the neck down was telling me that it had been worked. I should have been running today as I'd only run once so far this week, but the way my body felt I knew it would be a really bad idea & the quickest way to pick up an injury....which is the last thing I want in the final 2 weeks before my first half marathon...so I decided to do the sensible thing & take a complete rest day.
On Thursday night I had a work night out at The Sheeps Heid . The evening consisted of a few games of old fashioned skittles, food & good company. There were 13 of us & I think everyone enjoyed it. Thanks to Ross & Sam for organising. It wasn't a late night - I was home for just after 9.30 and obviously sober as I'm still on the training wagon....but very much looking forward to an Amaretto over ice on 23rd May...and maybe a glass or 2 of champagne if I think I deserve it.

Friday
I had planned my usual Friday morning treadmill running session, but woke up to discover I still had more muscle soreness than I've had in a long time, so I snuggled back up to my lovely hubby for another hour instead of heading to the gym.
I did take my kit to work with me & managed a 6km run at lunchtime. The running felt really good. I also tested out my new mueller knee strap - the jury is still out on the knee strap as I have actually trained a couple of times recently with no knee support at all and have felt fine. The real test will be how it feels on Sunday's long run so I'll let you know.
Back to work feeling much better but this was not to last the muscles started to feel a little tender again after a couple of hours, though not as bad as they had and I am really glad I had gone and ran.
On Friday evening Mr Fudgey and I had a really great chillaxed night.

Saturday
It was great to have no alarm this morning, I love it when you can wake up naturally. Since I got up I've hardly stopped....laundry, tidying, hoovering, washing floors, cleaning bathroom and I've been very busy in the Fudgey kitchen.
I've made 2 batches of cereal bars, cranberry & sunflower seed & apricot with sunflower, pumpkin & sesame seeds. You can get the recipe by following this link I also made a batch of blueberry & banana muffins, I only had 2 bananas so just threw in some fresh blueberries as well & they've come out great.

Other Running related stuff
Self Myofascial Release - I have a tennis ball & am going to give this a try.
The Ice Bath - considering giving this a go after tomorrow's long run but still not 100% sold on the idea
If anyone has any words of wisdom or advice on either of these I'd love to hear about it.

Well I had better go and think about dinner for Mr Fudgey & I.

Will be back tomorrow after my long run.

Take Care

Fudgey xxx

15 minutes of fame

Hello Fudgey Friends,

Yippee it's Friday. It's only been a 3 day week for me at work but I am pooped - it's been very full on. There's also been a few other things going on....

Wednesday Week 8 Run 1
Eek can you believe it's week 8 of the 12 week plan! Today was the missed 30 minute easy run. It really was at a much slower pace than usual, no aches or pains, just general fatigue but I got the 30 minutes done & ran 4.75km, another tick on the training plan. So far I have only missed 1 training session. I have had to shuffle a few around to accommodate more important things like Mr Fudgey, work and general home life etc. but I'm really pleased with how it's all been going & how I've fitted it in around my life rather than life fitting the plan.

Thursday - Personal Training Session
Silly Fudgey never wrote down the content of the session as I usually do so here's hoping I remember it all.
Quick 3 & a half minute run to warm up
3 supersets of single arm clean & press, superset with 12 medicine ball lunges
3 supersets of 15 olympic bars sqauts with 7.5lb plates added, superset with 10 burpees.
3 supersets of cable hamstring things superset with cable wood chops
3 supersets of medicine ball crunches & reverse curls
I think that's it but as you can see it's not my usual level of detail with weights & reps - I should have written it down but I was in meetings pretty much all day Thursday and now I can't remember!

I got home on Thursday to find my copy of the Scottish Slimmers magazine, Boost had been delivered & that I was featured. It made me feel really proud.
Here's my before & after shots:


Friday Week 8 Run 2
It was an effort to get up this morning & when I got to the gym for my usual Friday morning treadmill session, taking the stairs up to the changing room was enough to tell me that it was going to be a tough one. The DOMS in my quads were pretty intense. I didn't think I'd be able to run for an hour but determined as ever thought I'll give it my best shot. It was great to see the friendly faces of KMac & her Personal Trainer, Andy & I had a wee bit of fun chat with them before getting down to work. When I was running it was actually OK - the dull aching & 'worked' muscles only kicked in when I stopped. I found myself later trying to take routes round the office that did not involve the stairs!
Pace today again was slow 9.2km in the hour, but again another box ticked.

15 minutes of fame
Following on from the article in Boost magazine, I was also in the Edinburgh Evening news today. I had my photos taken on Wednesday & gave an interview yesterday. You can read the article here
If this article inspires just one person to take positive action about their health, weight and fitness I'll be delighted. I'm also really really pleased they mentioned my just giving site - as the more publicity CCLASP can get the better.

New recipe
I've not posted any recipes for a wee while but concocted something new this evening to share with you. I had leg of pork steaks to grill & wanted something slightly different with them so I made a kind of risotto.
cooked 100g organic brown rice
boiled some broccoli
diced red pepper
diced green pepper,
1/2 small onion chopped
2 cloves garlic chopped
2 tablespoons sweetcorn
spray oil
60g philadelphia light with chives

Spray a pan with spray oil, add peppers, onion, garlic & broccoli & cook for a couple of minutes, put into a casserole dish & add the cooked drained rice & the sweetcorn, stir in the philadelphia & that is it....simple as that & really tasty. I would actually eat that as a meal on it's own.


Well that's it from me for today. Sunday's run is a long one......& then I'll be into the final 4 weeks of training - I can't believe the countdown above but I think I'm almost ready!

Have a fab weekend everyone

love
Fudgey xx

Sedentary Saturday

Hello Fudgey Followers,

How is everyone? Any plans this weekend?

I am having a lazy Saturday & the amazing hubby is doing the housework. I've had a busy week and am exhausted. I'm enjoying the new role but as with any new job the first week can be very tiring just finding your feet and getting to grips with everything. I am excited though about the challenges ahead and the projects I'll be working on.

Where did I leave you last? Ah yes Thursday lunchtime & I told you about my run in the rain.

Thursday Personal Training Session
My theory that Colin is on a mission to kill me still holds. The sessions just get harder and harder,but I love them still.
Colin's objective for Thursday's session was 'Overload' I think he pretty much succeeded, about 15 minutes in & the sweat was pouring off me and I was questioning the sanity of the morning run into work, I was however incredibly Thankful for Wednesday's rest day & the pasta I'd had for lunch.

First part of the session intense cardio. 3km to be run in 5 minutes 40 each or less with fun stuff in between too!
1st km 5 minutes 40 seconds
3 sets of burpees 20, 18, & 16 with strict 20 second rest between sets
2nd km 5 minutes 36.5 seconds
3 sets of step ups & sidehops, 30 & 20, 25 & 18 & 20 & 16, again only strict 20 seconds rest between sets. Hard Hard Hard! Colin did kindly get me some tissue to dry myself off at one point!
3rd km 5 minutes 31 seconds

by now I was ready to go home, but we weren't finished.
3 sets of 20 reps Olympic bar squats with 5lb each side
3 sets of 15 reps leg extension and again this week by this stage I didn't note the weight!
Then we did something we've not done before a compound exercise, effectively a clean & press, a squat & a shoulder press in one fluid movement. We tried the first set of 10 reps with a 17.5kg barbell. It was tough, especially the shoulder press. I also managed to clip the back of my head with the bar at one point - still it may knock some sense in! I foolishly thought we were only doing one set of these...ha ha I should know better by now. We did another 2 sets with a 15kg barbell.
A little stretch off & the session was over & I was looking like someone had tried to drown me.
I can totally understand why people don't get the fact that I enjoy this kind of workout aka punishment, but most people who know me can testify I've never been in better shape or fitter & that yes I am a bit crazy :-)

Friday
I couldn't get out of bed at 6am for my usual Friday morning treadmill session, Thursday afternoon's personal training session took it out of me. So I needed to decide whether to take a complete rest day or try & fit in the run later. I took my kit with me to work & decided that maybe the run would help loosen me off a bit.
Week 4 Run 3
10 minutes easy followed by 3 x(5 minutes steady, 5 minutes tempo & 2 minutes jog) finishing with 10 minutes easy. I pushed on / cooled down for another 4 minutes to make it a round hour & today only managed 8.5km, but for once I was very good & was enforced to run the easy intervals easy as I was tired so I don't see the shorter distance than usual as a bad thing, in fact it's a positive that I could still manage an hours running even though I was fatigued and I was sensible enough to take it easy so as not get injured. Where did this sensible little fudgey come from?
Friday night Mr Fudgey & I planned to watch a movie but we were both wiped out after a busy week and he fell asleep about 8pm & I dozed off on the sofa about 10pm watching Dancing with the Stars.

Sedentary Saturday
I was looking forward to no alarm this morning, but was awake at 7am. I got the washing machine on & jumped back into bed, I never went back to sleep but didn't get up till 8.30am which was a real treat. I think my week has caught up with me and I'm feeling a little tender in the shoulders partly from personal training & partly from carrying around tension. I decided that I'd take it easy today & not do too much. I headed out to the post office and also treated us to a pineapple danish pastry each. When I got back I hung the washing outside. It's what you would describe as a good drying day. I also cleaned the bathroom and hoovered and steamed the floor in the hall, and that is about as much as I could manage. Fanastic Mr Fudgey has been busy in the front room & kitchen & the place looks fantastic. Thanks babe x
I have done another load of washing so will need to get that in the dryer and we are going to do our food shop too I think, but I think overall it is going to be a chilled day & evening.
Will be back tomorrow to tell you how my long run goes.

Finally before I say cheerio, Mr Fudgey & I & the furry gang want to wish our wee niece Margaret a very happy 1st birthday. Can't belive that's a year already. Hope that Margaret, Rose, Mummy, Daddy, Granny, Grandpa & Great Granny all have a lovely time at the party - wish we were with you.

Well cheerio for now
Take care everyone
love Fudgey xx

It looks like spring

Hello Fudgey followers

The last couple of days have been so lovely, bright sunshine and not too cold. The sun has been shining in my window at work and I have been enjoying the heat and the light. I've not wanted to pull the blinds and have found myself squinting at my screen before finally admitting defeat & filtering out some of the sun. It looks like spring might actually be here. It's even light when I leave the house in the morning and return home at night :-)

Personal Training Session
Wednesday was the first of my 3 for £30 personal training sessions a special offer for Sport Relief.
I love my PT sessions. I love trying new exercises and doing things that I wouldn't normally attempt on my own in the gym like the Olympic bar squats & using heavier weights. It's also perfect opportunity to get technique corrected and words of wisdom, advice & quality chat from wonderful Colin.
My work colleagues and friends always know when I've had a personal training session as I am so up afterwards. I'm normally a bubbly, chatty, positive person anyway but even more so after a good workout.

Wednesday's session consisted of:

4 minute warm up cross trainer
3 x tri-set of 10 burpees, 15 swiss ball squats with 6kg dumbbells, 45 second ski sit with 4kg dumbbells)
3 sets of 20 lateral lunges on bosu ball
3 sets of lunge with raise 10 each leg with 3kg dumbbells
3 sets of single arm clean & press 10 each arm with 7kg dumbbells
3 x super set of 15 jack knifes and 12 hanging leg raises
PNF stretching

I'm really into the whole stretching thing now as I've realised how important it is and how good I actually feel after a proper stretch. I'm going to ask Mr Fudgey very nicely if can can assist me in more stretching.
I can happily report that all my aches and pains are feeling tonnes better. Thanks to Clare, Colin & good stretching.

Wednesday evening Mr Fudgey and I watched 'The Dark Knight'
We've seen this about 4 times and both love the movie but I have to apologise yet again for falling asleep while we watch something. Recently I've been nodding off about an hour into watching films - it's nothing to do with not enjoying them - in fact I think it's when I just totally relax I doze off as it's rare for me to sit still for any length of time. Sorry hubby x


Thursday Rest Day
Thank goodness today was a rest day, between Monday's lunchtime session and yesterday's PT I have the most awesome abs DOMS. Getting out of bed this morning required some effort! Then whilst on a phone call at work I took a coughing fit and my abs didn't like that, nor were they too pleased when I laughed, sneezed or stretched too far! However ab DOMS are my favourite kind so I was kind of secretly enjoying it!!!
Today was a busy day at work - loads going on so I wouldn't have got to the gym anyway but today was a designated rest day.
I managed to get out and enjoy the sunshine at lunchtime though with a little toodle round the shops.

I think we are going to watch the next episode of Eddie Iz Running this evening.

Well I better pop off and make our lunches for tomorrow etc. WOW Friday again already. Where does the week go?
Long run hopefully tomorrow morning.

Take care everyone
lots of love
Fudgey x

Week 2 Run 2

Hello Fudgey peoples

Well the week is off to a good start training wise. After yesterday's Week 2 Run 1, today was Run 2.

Today's session was an Interval session, 10 minutes easy running followed by 5 x 5 minutes (3 mins fast & 2 mins easy) & finished with 10 minutes easy. A nice little 7.11km clocked up this morning.

I also tried adding chocolate whey protein to my porridge for the first time & quite liked it - though I thought it made it much more filling and I couldn't eat my usual full portion.

I also am secretly enjoying my abs DOMS from yesterday's lunchtime session.

Tomorrow is a Personal training session - I got 3 sessions for £30 as a promotion for Sports relief it seemed too good an offer to miss.

Results from Sunday race
The official chip times and some stats came through today.
Official time 29 minutes 46 seconds
1st lap 14:39
second lap 15:05
Total Runners 166 Male: 55 Female: 111
Fudgey's Positioning = Overall: 56/166 & Gender: 24/111

Needless to say I am a little pleased right now and it makes all the aches & pains so worthwhile.
When I completed my personal training questionnaire last May one of the questions was about what sport / exercise you least like.....I said running....who'd have thought that now.

I hadn't decided on a tea total training plan I'd be having a glass of wine right now!

I'm not the best runner in the world but I love it now and it's so rewarding to see myself improving all the time. Those who know me well will probably tell you the reason I'm loving it now is because it is a challenge - I am one very determined and headstrong little fudge!!

Finally I thought I'd share with you another recipe

Tomato Sauce

1 tbsp olive oil
1 medium onion chopped
red, green & yellow pepper chopped
2 cloves garlic chopped
4 mushrooms quartered
tin of chopped tomatoes
tsp of splenda
balsamic vinegar
salt & pepper
oil & vinegar shop wild garlic mix

In a pan heat the oil, add onion, garlic,and peppers, cook for a couple of minutes then add the mushrooms, cook another couple of minutes and then add the tinned tomatoes. simmer gently for 5 minutes. Add a teaspoon of low calorie sweetener - I use splenda, stir, add some balsamic vinegar, I add about a tablespoon, simmer for another 5 minutes and season with salt and pepper to taste. I normally very rarely use salt when cooking but I think it is needed with tomatoes. I then add some wild garlic mix but you could add your favourite fresh or dried herbs. simmer another couple of minutes & that is it.

Fudgey Tips:
* This tastes even better if you cool & refrigerate and use the next day
* great on it's own with pasta, rice or if you make it thick in a jacket potato or add mince, diced chicken or quorn pieces
* add some chilli to give it an extra kick
* also tastes great cold with pasta as a salad.

This is never the same twice when I make it though as I just do what I fell like & use whatever I have in the fridge.


and there I have to leave you for today as I'm going to give hubby meatballs & tomato sauce with wholewheat spaghetti for dinner.

lots of love
Fudgey
xx