Get in Shape Challenge Day 13 – Sunday 28th August

Sunday the 28th of August marked the next day of rest in my Get in Shape Challenge Regime. Today the plan was to do no workouts in anyway what so ever to allow my body the fullest potential to recover from the week’s sessions and also regroup for the coming week.

On reflection the week just gone has been a positive build on the first week, I managed to fit in four of the six sessions (two thirds success rate) with me only missing the cardio session on Monday morning and my weights session on Saturday morning. The week to come I will try to fix this problem and go for a 6 / 6 score on sessions.

Other positives I have found in the way my body is already starting to pull up after sessions as well as perform throughout sessions. My weights sessions have seen improvement in the amount of load I have been able to exert on my muscle groups as well as the number of repetitions increasing. I have also found that my recovery has gotten much better with my body not as tight or sore n the days following the sessions.

My cardio sessions this week have also been a step in the right direction. I decided to take the week easy to ease myself back into the routine of working out with a cross training sessions and always stretching well at the conclusion of a session. I have found that my body has responded well and I have not tightness in any of my muscle groups in the days following a workout. In the coming week I feel it is time to start pushing these sessions at a higher intensity to really start to get some benefit to my overall fitness levels.

Tomorrow’s session is supposed to be a cardio session, as I have the day off teaching I am planning on sleeping in and going to the gym in the early afternoon. I understand that this is a dangerous mover as I have not yet been able to complete one session after the early start time, however if i can do this then it is the chance for me to setup a usual early afternoon session on a Monday giving my body a little extra sleep on Sunday night.

Get in Shape Challenge Day 12 – Saturday 27th August

Day 12, the second Saturday of the Challenge and the final session for this week. Unfortunately I didn’t make it to the gym. My efforts to make it five days in a row fell short largely because of my lack of ability to get out of bed.

My alarm went off at 6:45am, as the gym opens at 7:00am on Saturdays, but instead of getting up and getting on with making it to the gym I rolled over and went back to sleep. As has been proven so far in the challenge, neglecting to get up and do the session first thing ends up equalling not doing a session at all. It is disappointing as this was the last session I had for this week and up until this day I had not missed a weights session. Tomorrow is supposed to be my rest day so Monday I will start back with a cardio session. Week three I can only hope starts on the right foot with not missing a session.

Only time will tell…

North West Trip Day Three Part Three – Weano and Hancock Gorge

We arrived at Junction Pool within a couple of minutes of leaving the bottom of Weano Falls. This pool gets it’s name from being the pool at the junction point where three gorges meet being Hancock, Weano and Red. The tube we had been carrying throughout the day so far Pete told us we would use to cross over the pool as the temperature of the water is too cold at this time of year to be swum (he did still give us the opportunity to swim it if we so desired). Pete told us that what we were going to do is create a rope ferry system with the tube where we would pull each person across via the rope. Brendan was asked to be the rope man on the side we were currently on and after attaching it to the tube Pete jumped into the tube and paddled across to the other side (about 50 metres away). After he was safe on the other side Brendan pulled the tube back and we started to cross one by one to the bottom of the Chute at the mouth of Hancock Gorge. I was the first one to head across this time and was glad I didn’t take Pete up on the offer to swim to the far side with the water temperature being icy cold (seriously as cold as melted ice water in the bottom of eskies). After I had gotten across to the other side and Pete helped me out (the rocks being very slippery) we sent the tube back and Melissa got in. Pete asked me to be the puller of the tube on the near side so he could take some video footage of the others coming across the pool. After both Melissa and Brendan were across safely we took another short break where we had another cup of tea before commencing our ascent up what is known as the Chute.

The Chute is basically a long narrow waterfall that runs from Regan’s Pool down to Junction Pool, it is located at the end of Hancock Gorge. As the name suggests it is a very narrow passage of fast running water and rises fairly steeply (40 metres over a 20 – 30 metre distance). Similar to all the other water bodies we had encountered on the trip the rocks around the Chute were very slippery and we were instructed to take great care and help each other as we climbed, this was our free climb on the tour with no safety rope attached to us at all. When we were about three quarters of the way up the Chute Pete indicated for us to take a moment and sit down to have a look at where we had climbed. Looking back down it was amazing to see that we had already climbed up a significant way, it was also possible to see why this area was called “The Centre of the Earth” with the twisted rock formations, narrow passages and fast flowing water conjuring up images of the Jules Verne Classic “A Journey to the Centre of the Earth”. This truly was Karijini at its best, the beauty of the park can be experienced by all but to truly see her beauty you need to be willing to work hard for it and go to the extra efforts similar to what we had been doing throughout the course of the day. After tis 5 minute break we continued to climb up to Regan’s Pool where we would be doing a 10 metre climb up a vertical rock face followed by a cow-tail across ledges to exit the restricted parts of the gorges and rejoin Hancock Gorge at Kermit’s Pool.

We had to climb u a bit further before the gorge started to open out the area before Regan’s Pool, unfortunately named after the death of a rescuer who lost his life in a flash flood whilst trying to save a tourist who was stuck in the gorge. The location of Regan’s Pool is where they found his body. As we approached the cliff face were about to climb we saw many tourists in the unrestricted section leaning out over the edge and going past the warning signs saying to not enter the level six areas. Pete was yelling at them telling them to go back into the unrestricted section. We had it explained to us earlier in the day about the perils and dangers that Karijini presents in its gorges. After the death of Jimmy Regan it became obvious that there needed to be a grading system for walks and some level restricted as to rescue people from these gorges proves a huge risk to the rescuers (both deaths and injuries to rescuers have occurred). Unfortunately many people still ignore these signs, as a result volunteers need to put their safety on the line for strangers. On a side point, there are huge fines involved for people caught in the restricted gorges without permission from the D.E.C.

Pete needed to setup all the rigging both for the rock climb and the cow-tailing, as he did this (which took about 20 minutes) he encouraged us to go and take a look at Regan’s Pool and try and have a climb around the edge of it. The site of Regan’s Pool is a stunning circular pool with a small waterfall running into it from Kermit’s Pool and the upper regions of Hancock Gorge about 15 metres above. The stillness and clarity of the water was an incredible pale blue which look so perfect that we really didn’t want to disturb these tranquil, almost seemingly spiritual waters. Around the edge of Regan’s Pool was a small cliff face which we felt it would be possible to climb all the way, including through the waterfall, around. One by one we started off attempting to do this with Brendan leading the way followed by Melissa and myself coming up third. The climb started rather easily until about half way round when approaching the waterfall where the rocks became very slippery, after almost slipping a number of times, Brendan succumbed to gravity and fell into the pool which was icy cold, I soon followed in falling in and didn’t even get as far around as he did. Melis, on the other hand, found the way through. Watching her get up and underneath the waterfall (the gap got very tight and narrow) was an impressive effort. After she had completed the entire route she did go into the pool for a swim, it would have been a shame for all of us to go into the restricted areas and not swim in at least one of these pristine and exclusive locations.

Pete had finished the rigging for the rock climb and cow-tail out of the gorge and called us over to be breifed on exactly what was going to happen. He asked me to be the safety officer as it is the role I filled earlier in the day when we did our rock climb before abseiling down Weano Falls. We settled on the order of Brendan climbing first, followed be Melis with myself coming up last due to being the safety officer. After waiting a few minutes for Pete to climb back up and get in position we followed the procedures Pete had laid out and had Brendan prepared to climb up the 15 metre wall. He completed this in about five minutes and as he started on the cow-tail into the unrestricted parts of Hancock Gorge we prepared Melissa for her climb. Melissa got up the cliff face and onto the ledge above very quickly, she really was the best climber of the day). Once she was at the top Pete lowered the rope for me to attach myself and climb up. Going last of three of us (plus Pete before that) I had the most difficult due to the rock face and all the hand / foot holes being wet from the previous to climbers. Although I did start to lose my grip a couple of times I did managed to get to the ledge on the cliff above. From here Pete told us to cow-tail out of the restricted area of Hancock Gorge and wait for him whilst he took down all the rigging we were using for the climb and the cow-tail. I took my time on the cow-tail out stopping to look back down towards the Centre of the Earth from where we had journeyed up. The beauty of Karijini was breath taking and whilst I was appreciative of what I had experienced over the course of the day I was also a little disappointed that our journey was beginning to draw to a close.

To be continued…

Get in Shape Challenge Day 11 – Friday 26th August

This morning’s session I found a really difficult one to get up and do, when the alarm went off at 5:00am all I wanted to do was to roll over and turn it off. This is largely due to me not having gotten as much sleep over the past few nights as I have been getting for the last few weeks. Normally I can survive and sustain myself off 5 – 6 hours sleep, unfortunately I have had a lot of things playing on my mind, problems that need solutions over the past few day which has been causing me to have restless sleep. Last night I didn’t really fall asleep until around the 2:00am mark.

After a lot of procrastination I pulled myself out of bed (about 5:15am) and completed part of my morning routine, the abdominal exercises, my lack of getting out of bed promptly meant I ran out of time to pray which I will make sure I do this afternoon as soon as I get home. After packing my bag for the day to come I headed into the gym in Subiaco.

Today’s session was set to be a cardio workout consisting of a run on the treadmill increasing the speed every five minutes followed by an ergo and completed with a cycle before doing my stretching exercises to help in my recovery. I felt really good once I had started the run and decided to increase the amount of time that I was running from what I had previously done on Wednesday’s session. Starting on my warm up speed of 7.5 km/h I increased it up to 10 km/h after five minutes and then up to 11.5 km/h at the ten minute mark. After holding this for 5 minutes I reduced the speed back to 10 km/h to finish to make a total of 20 minutes. I then headed to the ergo for five minutes of rowing keeping the intensity above 30 strokes per minutes for the entire session. The ergo session I found quite easy so I think I might increase the time of this to ten minutes come Monday’s session.

To finish I jumped onto the bikes and set myself the task to ride as far as I could on a medium resistance for ten minutes, I managed to ride 4.53 km in this time. I will see if I can break the 5 kms in 10 minutes next week, this should be possible. The stretching session I did to finish felt really good with none of my muscle groups feeling overly sore or tight, I am confident that they won’t seize up over the next 24 hours either.

If I manage to get up tomorrow morning and do my weights session I will have achieved five days in a row at the gym, fingers crossed I can make this a reality.

North West Trip Day Three Part Two – Weano and Hancock Gorge

Day Three – Saturday 6th August

Karijini National Park – Weano and Hancock Gorges (Continued)

On the way to the Weano Recreation area Pete gave us a whole pile of background information on Karijini National Park including that it is the traditional Aboriginal Name for the area, previously it had been named by explorers as the Hammersley National Park before being returned to its original owners. We stopped at the apex at a hill and looked out over the park, there was a massive flood plain which is known as the Savannah as it is apparently very similar to the Savannah grasslands found throughout Africa. Pete also let us know that we were very lucky to have Karijini at all with it having been surveyed for mining back in the 1950’s and 1960’s before being lobbied to be turned into a National Park. Due to an above normal wet season the flora on display throughout the park had also not been seen for over 20 years with there being an abundance of green as well as a diverse array of wild flowers.

Our trip in “Anzac Annie” came to an end at the Weano Recreation Area car park, here we unloaded the gear we would be carrying throughout the day and got ready to go through the final preparation before descending down into Weano Gorge. Pete showed us how to strap the roping we would need throughout the day onto our backs and got Brendan to fill the tube we would need to cross some of the gorge lakes with air whilst he packed out lunches and the majority of equipment into his water proof back pack. Pete then took us through how to use all of the safety gear including the two-way radio and satellite phone incase an emergency presented itself and he was incapacitated. Upon completing this we ventured into the unrestricted sections of Weano Gorge.

The descent into Weano was steep, but rather easy with the track very well marked. We were met at the bottom by a small waterfall and running water throughout the gorge. After taking a few photos of this pristine area (Pete told us he tended to come down here to swim in the late afternoon) we turned and started to head towards the restricted area (it took another half an hour to get there). The gorge very rapidly became narrow with the walls of it rising steeply on either side of us by about 20 metres, as we continued Pete stopped us to give us some more information about the rock formation including that what we were seeing was actually ancient sea bed from millions of years ago the richness of the rock and smoothness in texture was quite incredible to behold. As we continued along the edges of gorge we were quickly met with having to get wet, we tried valiantly to avoid this as long as possible but theb Pete informed us we might as well give up as up ahead we’d have no choice.

Our journey continued through to the Handrail Pool, this pool is the end of the non-restricted section of Weano Gorge and provides quite a challenge in itself to actually get into.  The passage way here gets extremely narrow and is very slippery due to the constant running water. There has been a handrail (hence the name) attached to the gorge wall to help people safely enter into the pool area (a good five metres below the entrance) without slipping. Pete went first and instructed all of us to one at a time grab onto the pole and approach him backwards, as we reached the opening we had to swing our legs over the pole and then descend a ladder that had been carved into the rock face (simple foot holes). The Handrail Pool was a stunning spot, sitting in a more open expanse but still truly inside Weano Gorge. The level of difficulty to even get into this area (which is a level five walk) shows the great latitude that have been given to the gradings of the gorge walks. After we had all descended to the edge of the handrail pool we continued around to the danger sign marking the end of the unrestricted gorge and the beginning of the level 6 restricted gorges. We stopped and enjoyed morning tea at this point, a nice warm cup of tea, an apple and muesli bar and continued to get know each other. Due to the group being so small we were lucky enough to have Pete enough to have Pete stop and enjoy morning tea with us before he went off to prepare the ropes we would need to cowtail across the next section of gorge safely as we continued to approach the falls at the end of Weano Gorge.

It took Pete about twenty minutes to prepare all of the roping needed for us to proceed safely into the restricted gorges. To do this he taught us a climbing technique known as “cow-tailing”. Attached to our safety harnesses was a single rope that had been knotted in a way to give both ends individual control and attached to each of these ends was a safety clip designed for climbing. Pete explained to us that as we moved through the gorge and we would use these to safely move across narrow ledges by attaching ourselves to the safety ropes he had put up from climbing rings that had been secured to the gorge walls. After taking us through how exactly to cow-tail including always trying to say beneath the safety rope, having only one person at a time on a section of rope and always having one clip attached to safety rope at all times we proceeded through this first section of the restricted gorge. Pete instructed us to go first and then wait at the end of the section, he came las as he had to remove the rigging to remove the temptation of people to try and follow us into this restricted area.

We regrouped after Pete had finished removing the rigging and continued towards Weano Falls where we would be doing a 40 metre abseil down a waterfall down into “the centre of the earth” and “junction pool” where Hancock, Red and Weano Gorges all converge. On this part of the trip we came to another small gap we had to pass through which was a small waterfall. For safety reasons Pete advised us to treat it as a water slide and go through it sliding on our behinds (which we all took great delight in). At the end of this small slippery slide we were faced with the last pool before Weano Falls which we would be abseiling over and down. he gorge opened up at this point into a wider expanse, you could imagine the fast flowing water throughout here during the wet season powering over the not too distant falls and plummeting into the waters if Junction Pool below. This open space still had walls of about twenty to thirty metres towering overhead but there was a lot of sun getting in which was well received by all of us who were starting to feel the effects of having to get wet a few times so far. We were going to stop and have our lunch here but before we could eat Pete made us do a little extra work for it in the form of a small rock climb and then an 8 metre abseil to help prepare us for the large one we’d do straight after lunch.

Pete told us to get out into the sun and try and warm up as he prepared the rigging necessary for the practice rock climb and abseil, this took about 15 minutes to have ready. He then came down and asked one of to operate as the safety officer for the rock climb that was about to take place and instructed all of us how to attach the safety rope to our carabiner and the various communications that needed to take place before climbing. After doing this Pete climber to the top of the 8 metre wall and one by one we climbed to the top. Before each climb Pete would call out “Safety Officer” and I would respond “clear” for him to be able to throw down the safety rope which I would then take and attach to the climber. After doing this I would yell to Pete “ready” and he would take the slack as the climber took the position to begin to climb, once in position the climber would yell “climbing” and start to climb. It took all of us about 20 minutes to reach the top of the 8m ledge where we were able to enjoy the warm sunlight as Pete prepared the abseiling rigging for us to practice on. About ten minutes later Pete had all of the rigging ready for each of us to abseil down the cliff, he took us through the safety directions that were needed and instructed each of us clearly as to every step we needed to take as we went over the edge. I found the hardest part of the abseil was the initial walking backwards over the cliff, especially that moment where you go from being upright to 90 degrees with the ground, never the less, we all completed the 8m abseil without any hiccups.

As Pete packed up the rigging from the abseil he instructed us to start getting lunch out and ready. He had prepared for us a delicious meal which included lemon chicken and couscous, a fresh garden salad and a timtam to finish. We enjoyed another cup of tea and some cordial as we continued to get to know each other and discussed many interesting topics which were important to us. The overall vibe throughout lunch was relaxed and very enjoyable. Towards the end of lunch Pete started to get the rigging ready for our 40 metre abseil, this part of the trip was going to consist us cowtailing out one by one to the ledge of the waterfall before being rigged up to the safety lines and then going over the edge. Pete instructed us that after we had abseiled over the edge we would need to traverse across the cliff face to head directly under the flow of waterfall, not doing this could result in us getting injured if we slipped. He also told us that three quarters of the way down we would come to a slippery ledge, affectionately known as the dance floor due to its slippery nature. At this point we needed to be on the look out for the ledge to our left that we would need to traverse over to in order to complete the abseil, overshooting this ledge would result in us hanging just above the waterline and having to release ourself into the icy cold water below (something none of us overly wanted to experience).

The order for the abseil was Melissa followed by Brendan with myself third, anyone who knows me knows that whilst I wouldn’t say I am scared of heights I also an not totally fond of the idea of falling from a long way up (like 40 metres) however I have never let myself miss an opportunity to do something that will give me a great memory to look back on. All that being said, the positioning of myself in third is not something that I was too keen on as it gave me more time to think as I waited at the top for the other two to descend down the waterfall face. Melissa suggested that as she was going first to give her the camera that we had been using to take shots through the gorge to enable her to get some shots of us all coming down the gorge  from below. After much discussion this was agreed by all and Melissa started her decent to “the centre of the earth”. After Melissa was at the bottom Pete reset and prepared Brendan to head down the waterfall, whilst this preparation was happening it was possible to see Melis down below walking around and exploring the bottom of the gorge, Pete had told us to make sure we headed down to have a look at where Red Gorge joins up and really take the time to sit in the sun, get warm and enjoy the beauty of this restricted area that not many people get the privileged of seeing.

About 20 minutes later it was my turn to head down the waterfall and join up with Brendan and Melis. As I have always found with abseiling, the most difficult part is the getting started, the initial heading over the edge and point where you need to trust the rope rather than your feet I have never been able to get comfortable with. Once over the edge of the cliff and heading down the 40 metre water fall I found myself feeling quite comfortable (a little nervous still but really enjoying it). Pete instructed me, once over the edge, to head over to the get under the path of the waterfall, get wet and follow it down to the bottom. This by far I found the most exciting and amazing part of the adventure. when I was about a quarter of the way down I stopped to take in the scenery and view from my harness, just hanging there with a waterfall running over the top of me. All I can say is that there are no words to describe the beauty and magnificence of such a place, to me it made really sit yet again in wonder and awe of how great God is to have created such beauty in the world we live for us to enjoy and be inspired by. After this moment of being in awe I continued down the waterfall with quite a bit of slipping and sliding all the way (the rocks were very slippery). Three quarters of the way down I found myself on the dance floor, and I was amazed at just how slippery it was (it was impossible to keep your footing on it). Looking out behind me the other two directed me to where exactly the ledge was that I would need to traverse over to, I lowered myself to its level and pulled myself across and back onto Terra Firma. To my surprise my legs were shaking so much it took me a couple of seconds to get a stable footing again. After calling out to Pete that I was all clear I started to explore the gorge floor with Melissa whilst Pete abseiled down the waterfall to join us and continue with our journey.

The beauty and stillness of this area of the gorges was incredible, we found ourselves totally isolated with the only sound we could hear being the rushing waterfall we had just abseiled down. Melissa and I moved around and did some climbing whilst we waited (she being much more adventurous in where she went than I was). I was amazed at the complexity of the colours of the rocks and the way the sunlight continued to bring out different facets of this beauty in even the short amount of time we were there. If about another 15 minutes Pete had descended and packed up the roping that we had used, it was time for us to regroup and head toward Junction Pool where we would be crossing via tube and then start our ascent into Hancock Gorge.

To be continued…

Get in Shape Challenge Day 10 – Thursday 25th August

Day Ten of the Get in Shape Challenge saw me up and at the gym for the third day in a row, this time for my weights sessions. Unlike last week my body was feeling very good, there was no soreness or tightness from the previous session on Tuesday which I was hoping would mean I could push myself harder and continue towards regaining the previous form I had six months ago. With this hopeful enthusiasm I rose and did my usual routine of abdominal exercises followed by prayers and then packed my things for the day before heading into Subiaco to the gym.

Arriving at the gym I felt a little hungry, I had been bad and not eaten a lot of food the previous day despite completing both a cardio session and indoor soccer game, but got straight into my bench press. Loading the bar up to the starting weight of 60kg I started the first set and completed it easily so I increased the weight to 65kg. As I lifted the 65kg weight my arms felt incredibly week from the weight and I only managed to get 5 repetitions out, a bit perplexed, I didn’t increase the weight and did my third set where I managed to get out a total of 7 reps.

From here I moved through my routine and regularly found the same sort of problem I had with the bench press, my shoulder press I got out the first 12 on 17.5kg but then managed respectively only 5 and then 9 reps, shoulder flies on 10 kg dumb-bells only 12, 10 and 8 and on my deltoid lifts 12, 10 and 8. Whilst these are ok amounts a repetitions I was a little taken a back by how much effort it was taking me to lift these weights, especially given the ease I did them on Tuesday.

I started thinking about my this could be the case, could it be just the effect of Tuesday’s session or is there another explanation?

This question made me turn my attention to the age old saying of “what you put into something is what you end up getting out”. We always think of this with regards to effort, the more effort we put into any situation equals the more result we get but it can also apply to other aspects of our lives. As is usually the case with most men the answer came from my stomach with a rumbling to signify that it was hungry. This made me stop and think about what I had eaten since my last session yesterday morning…in all honesty not a lot basically a couple of biscuits and a bowl of spaghetti with tomato sauce (so not exactly high energy stuff). It was no wonder why I had trouble with the session, I hadn’t refilled my supplies to be able to do the task so my engine was running on empty!

This is going to have to be some thing that I am much more aware of if this challenge is going to be successful. As I am exercising at a higher level of intensity the food intake needs to match this to keep my energy up and enable me to do the work load I am committing myself to. Over the next few days I am going to need to sit down and workout exactly what this diet is going to need to look like to get maximum results.

Get in Shape Challenge Day 9 – Wednesday 24th August

This morning I had a small success on my road to the fitness levels and body shape that I am trying to achieve over this session – my first completed cardio session since beginning the challenge. When the alarm went off this morning at 5:00am I was posed with a choice to either stay in bed or get up and really be proactive in taking my commitment to this challenge to a new level. I chose to make it a fresh start with the cardio workouts and grab this opportunity with both hands. I jumped out of bed and did my usual morning routine of abdominal exercises and then prayer before packing my bags and heading off to the gym in Subiaco. On a side note I am noticing that this week I have started to find it easier to wake up to my alarm then I was last week, this is a really important little change as come tomorrow morning I am expecting to start getting a little less sleep than I have been (probably around the five and a half hour mark more than the six and a half I have been getting).

Having arrived at the gym right bang smack at 6:00am I unloaded my bag and clothes for work in my locker before starting my cardio workout. With today being a Wednesday I decided that I would not push myself too hard with my cardio session as I did have an indoor soccer game with BXVI scheduled for tonight and the last thing I wanted to do was have no energy for the game considering I play in the mid-field sort of role for the team (I always seem to do a lot of running in the games). I started my session on the treadmill with a 15 minute run slowly increasing the speed every 5 minutes from 7.5 to warm up to 10 before finishing on 11.5. This is a long way beneath where I was with my fitness back six months ago but I am aware that I need to ease back into it to prevent any injuries taking place. Over the next few weeks  will look to increase the length of time I am running, aiming for 25 – 30 minutes, and also the intensity of pace throughout that run.

After doing my 15 minute run I moved onto the ergo for a 5 minute ergo, usually I would have done a full 10 minutes but with the game tonight I though it would be best to not go overboard. Setting the machine to just a plain row I planned to row on the highest resistance (10) for the complete 5 minutes keeping the stroke rate above 30 strokes per minute which I managed to do. In the last minute of the row I increased and held the stroke rate at 35 strokes per minute.

To finish my sessions I moved onto the resistance bikes to cycle for a period of 10 minutes. My aim with this exercise was a really simple one, basically push myself as hard as I could on a resistance level of six for the full ten minutes and see how far I could ride. I managed to keep the rpm above 90 throughout the entire 10 minutes and covered a distance of 4.32 km.

After finishing the session I headed over to the stretching area and proceeded to work through all the muscle groups in my legs ensuring that I would stretch out any tightness and fatigue (which my legs were definitely feeling). Holding all stretches for 30 seconds on each leg I worked through my hamstrings, glutes, lower back, quads, groin and calves with various exercises on each group. Every cardio session I do I am always going to make sure I spend a good 10 minutes at the end stretching, I am finding as I get older when I don’t stretch and cool down properly I end up getting a lot tighter and the amounts of injuries I sustain also increases. I am hoping to get through the entire 13 week challenge injury free, stretching will definitely help with this.

Tomorrow is a weights session, my body is feeling pretty good today from a tightness point of view so I am looking forward to getting up and smashing out a good session first thing in the morning. I know the small victory I had today with managing to get a cardio session done is only going to beneficial if it is followed up by making the gym tomorrow for my weights session, so hopefully I can achieve this and not let myself down.

North West Trip Day Three Part One – Weano and Hancock Gorge

Day Three – Saturday 6th August

Karijini National Park – Weano and Hancock Gorges

Saturday morning was set to be our first full day in Karijini and posed to be an exciting adventure for Melissa and me with us being booked to go through the restricted areas of Weano and Hancock Gorges with West Oz Active Tours.

We rose early and had breakfast at the Eco Retreat reception area, this was also the meeting place with our guide, Pete, and the other member of our tour, Brendan. After having taken care of all the business side of the day, including payment and the signing of forms, we headed off to Pete’s campsite in Anzac Annie, Pete’s van, to be fitted out with the various pieces of specialised equipment that we would need throughout the day to complete our adventure in safety and comfort.

After arriving at Pete’s campsite Melis was taken in to the changing tent to start being fitted out. Brendan and I waited outside and had various bits of equipment brought out to us to try on. The temperature this morning was quite cold and Pete told us that the temperature of the water in gorges was very cold making it important that we were fitted out properly to combat the cold as well as be able to move safely and comfortably. Pete kitted all of us out in this material known as “Shark Skin” a light-weight suit similar to what is used by swimmers and tri-atheletes to keep them warm an improve performance. We all were given a pair of pants and two tops (a long sleeve with a short sleeve for over the top) this was all designed to help keep our core temperatures up and prevent the onset of hypothermia. Pete then also fitted us out with thermal socks and climbing sandals as well as a climbing belt (with the appropriate rigging) and helmet. After receiving all the gear and being kitted up we headed off for the Weano Recreation Centre to start our adventure.

To be continued…

Get in Shape Challenge Day 8 – Tuesday 23rd August

My first scheduled weight session of the week, one that I went to bed last night really looking forward to due to how good my body has been feeling since having a couple of days with no weights training at all (Saturday being the last session).

My alarm went off at 5:00am and after pressing snooze for ten minutes I rose and got ready to head off to the gym. After completing my morning routine of abdominal exercises and prayer I packed my car and headed into Subiaco where I arrived at 5:55am (slowly I am getting better at timing the run to prevent me having to stand out in the cold whilst waiting for the gym to open).

Today I started to increase the weight on some of the exercises I have been doing. I started on the bench press and after completing the first set on 60kg fairly easily and without the tightness I was feeling last week I increased the weight to 65kg which I got out a set of 6 repetitions followed by a set of 8 with a 30 second break in between to rest. After these exercises I continued on with the routine and moved onto my inclined presses using dumb-bells which I increased to 17.5kg for each arm rom the 15kg ones I used last week. This same weight of 17.5kg I kept to use on my shoulder press as well (instead of the 15 kg). All of the exercises I was happy with the repetitions I got out (first set always 12 and then at least 10 and 8 on the second and third sets respectively). Depending on how tight i feel come Thursday I might try and push up some of these weights yet again (I think I will need to do some stretching over the next 24 hours to help me not tighten up too much). The remainder of the exercises I kept similar weights to last week apart from the bicep curls to finish which I increased to a 25kg bar-bell (maybe i will use a 27.5kg one on Thursday).

Overall today’s session felt really good, I did push myself to fail but I feel there is still a bit left in the tank for me to push out come Thursday’s session – I am really looking forward to that challenge!

The next challenge for me will be tomorrow morning’s session at the gym. I have not yet managed to do one cardio session due to no reason than my lack of commitment, I will turn that around tomorrow morning.


Get in Shape Challenge Day 7 – Monday 22nd August

Day Seven, the start of week 2 of the program and I was hoping a turning of the corner with regards to getting to the gym to do my cardio sessions. Unfortunately it didn’t happen again this morning. I woke up at 5:20am and deliberated getting up before deciding that I would get the necessary done in the afternoon after I finished teaching at Mater Dei College at 1:25pm.

The big fail was that I had forgotten I had organised a coffee catch up with someone in Leederville at 2:00pm which would make it impossible for me to do an afternoon session…basically massive fail on my behalf. The lesson that I do need to learn from this is to always get the session done in the morning, even if I think that there is a good possibility of doing it in the afternoon as it has clearly become evident that I will not get an afternoon session done.

On a positive note, my body is feeling refreshed after having the extra day off yesterday and I am looking forward to this week’s weights sessions to see if I can start to increase the load and repetitions I am doing on my various exercises.

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