Pumping iron - sounds impressive - 4

Haven't had a chance to write any more for a while, but here is my second workout, which I simply call Day 2.








Inclined barbell press 3 x 20, 25 kg
Close-grip lateral pulldowns 3 x 20, 35 kg
Decline bench semi-situps 25, 20, 18
Calf machine raises 3 x 30, 110 kg
Machine shoulder press 3 x 20, 30 kg
Leg extension 3 x 18, 30 kg
Roman Chair back extension 3 x 22
Abs machine 3 x 30, 10 Units

More soon.

Pumping iron - sounds impressive - 3

I realised yesterday, that I am spending too much time in gym on my workouts. I have a programme of four days which I spread out over a week, often doing five workout days a week. This in itself is not so bad, considering I am not yet fully back into running, but each workout is taking nearly two hours, and any gym rat will tell you, that's too much.

The problem is, as always, I am trying to do too much, and I'll eventually wear myself out, and cause myself injury - it would not be the first time!!!!!!! Of course, as a runner, my main priority is building up the core muscles, and developing stamina, not bulking and getting huge (tried that already, anyway, and it doesn't work for me as I am not genetically predisposed to being Arnold II).

Especially when I get back into running, there is no way I will have time to do five two-hour workouts a week, plus run, plus wellness. Running is my first priority. Hence, today I decided to cut down on my gym programme. My workout for later this afternoon is as follows:

Barbell Bench Press 3 sets x 20 repetitions, 30 kg
Wide-grip Lateral Pulldowns 3 x 20, 35 kg
Adductors 3 x 20, 30 kg
Floor Crunches 3 x 42 (slowly increasing each week)
Calf Machine Raises 3 x 30, 110 kg
Biceps Curls Machine 3 x 20, 15 kg
Abs Machine 3 x 30, 10 units (have no idea how many kg, but I know it's tough at this weight)

Beforehand, because I drive to gym in this revolting weather we're having, I do five minutes on the cycling machine, and then a series of stretching exercises which take about 15 minutes.

The weights are not at all impresisve, but they're not supposed to be. I watch some of the other gym hot-shots, and, taking lateral pulldowns as an example, they may use 50 kg, but are doing 8 to 10 reps, while I'm at 20 reps!!!!!! I increase my weights slowly, as long as I can still do 20 reps of each set. I split the abs excercises on purpose, to give me a chance to recover in between them. my abs are quite strong now, but still no sign of the six-pack - probably never will be as I drink too much red wine!!!!!!

I'll add the other programmes this week as I do them. Of course, now that I can at least "walk fast" on the treadmill, I need more time for that, too - at least three times a week. When I get out on the road again, my time in gym will have to reduce to maximum three times a week.

If anyone actually reads these blogs, and can give any constructive criticism to my workouts, I'd be happy to consider any advice.

The Dreaded Treadmill - but progress - 1

On Sunday last at gym, I had the usual intense workout, and then decided - just to see - how it would be to do a fast walk on the treadmill again. I had to keep reminding myself, that I would not run until the end of April.

I started off slowly, gradually working up to a speed of 8,0 kph, which is quite a fast walk, but not yet a run as such. I set the inclination at 1,5%, and had a good sweat for a while. I knew what would happen, though - I increased the speed to 8,1 kph, which forced me into a slow run, and I expected the normal searing pain to hit me in my injured upper right femoral area.

What a pleasant surprise, when all I had was a slight discomfort in said area. No pain at all. However, I decided to be cautious when I thought back to the aftermath of a trial on the treadmill two weeks ago, and dropped the speed to 8 kph again after about 200 metres of running. I set the inclination at 2%, and managed a good 2,5-km walk.

Yesterday at gym, I decided again to hit the dreadmill. I did the same as before, building up slowly to 8 kph, only now, the temptation to run was very strong. This time, after five minutes of rapid walking, I increased the speed to 8,3 kph and took my first running step. There was neither pain nor discomfort. It was an amazing feeling. It was the first time I have been able to run since about the beginning of November, and not have any pain. Almost in tears of joy, I left the speed at 8,3 kph, and ran for about 200 metres this time, all pain- and discomfort-free. What a pleasure, and I was filled with emotion. Visions of marathons and ultramarathons came flooding into my head again, and I saw HOPE for the future!!!!!!!

I am most certainly learning from this injury, because after 200 metres, I decided to drop back to a fast walk again, and not push it!!!! Once again, 2,5 km and it felt great, just knowing I could run 200 metres!!!!!! I'll skip the dreadmill this evening and just do my workout, followed by the wellness evening at Bener Parc afterwards.

My mind is faster than my body, and it is already planning maras for autumn this year. I just hope that I can stick to being sensible, and not injure myself again. I do think that all my working out, stretching and caution is paying dividends.

Sweating off the bollocks - 1

For over a year now, I've been availing myself of a wellness centre in Chur, located in a so-called Altersresidence (Residence for the Elderly) not far from home. I have an anual subscription there, which means I can go any time, although there are certain restrictions - for example: Tuesday and Thursdays are for women only; we men only get one day a week to ourselves, namely Wednesday, and even then, it's a constant fight to keep the old dears out of the place (it must be my gorgeous body which attracts them - or not).

The complex is really very modern, clean and immaculately kept, and spending a few hours there each Wednesday evening, is an absolute pleasure. Not only is there a pristine swimming pool (only 12,5 metres long, but still usable), but also a whirlpool, sun bed, and (in the sauna complex itself) a Finnish sauna, steam room and caldarium, relaxing area, as well as spotless toilets, showers and locker facilities/rooms, and also a small, modernly-equipped gym.

I go most Wednesday evenings (men's only) after a workout at my gym further along the road, and spend a good two hours there, mostly using the sauna, steam bath and caldarium. I start off with a hot shower, and then a good 30 minutes in the Finnish sauna - I used to only do 10 to 15 minutes, but since I have got my mind set on the Marathon des Sables in 2010, I've decided to slowly get my body used to extreme temperatures, and can now endure a solid half hour of 85°C in the sauna, lying on the top slat-bed, followed by five minutes at the lowest level to "cool down". This is followed by a freezing cold shower, which doesn't last for longer than 20 seconds!!!! The shower itself is a high pressure one, with a waterfall kind of nozzle where ice cold water emerges, and offers a marked temperature change to the sauna; one emerges all pink and glowing.

Then, I enjoy a quarter hour in the relaxing area, followed by a good sweat in the steam bath for 20 minutes, another relax time, and 10 to 15 minutes in the extremely hot and damp caldarium, all interspersed with that cold shower!!!! Finally, a luke-warm shower, using shower gel, sees the end of my wellness session. If I haven't been to gym before, I sometimes use the swimming pool, and do a comfortable 500-metre swim, alternating between breast stroke and crawl, and after that, a few times in the whirlpool.

Once dressed again, I make my way upstairs to the famous restaurant in the residence, called Va Bene (in English, basically: it's OK). Here, I sit in the bar area (now all smoke-free, which is fantastic), and enjoy a large glass of red wine, before making my way home around 9 p.m. With the gym beforehand, it really is an evening of wellness.

Apart from the attempted intrusion by some old biddies from time to time, I am usually alone in the sauna area on Wednesday evenings, which suits me fine. Occassionally, one or two men may come in, but they never stay long. The facilities are open to the residence inhabitants, but ten subscriptions are available to "outsiders" - at this stage, I think only about four of them have been sold (Kurt has one, as do I). Kurt usually goes on Mondays when it is mixed, and he says, there are usually only a few people there.

I really enjoy it, especially since deciding to do the MdS, and having the sauna for some heat acclimatisation!!!! If I didn't attach something I were doing to the MdS, then one could really say, that something was amiss!!!!!!

I have uploaded some photographs of the place, to my flickr.com website (see the left column).

Mountain Biking - alternate training 2

It's been a real Monday today, and we've been undertaking really hard all day. It started off with the me driving through to Zürich to fetch the body of the 101-year-old dead lady who is to be buried in St. Moritz. The distance from Chur to Zürich Airport is only 150 km, but one has to drive through Zürich city itself, and this causes it to be a very stressful journey. At the airport, the formalities, as they always are in Switzerland, were sorted out in a very short time, and I was presented with the "human remains" in no time at all. A container was wheeled out to the hearse, and I could not believe the size of it. Apologies to sensitive Americans, but why do Americans have to over-do things to the extreme? I have never in my life seen such a big and heavy box for one tiny old lady. The coffin (casket) was inside the box, and only occupied about two-thirds of the space. There was no way I was going to get that in our hearse, and get the back door closed. Eventually, two of the guys from customs came and helped me, and they brought ropes so I could secure the back door as well as possible - it was still about ten centimetres open. I had an absolute horror of the ropes breaking and the coffin falling out while I drove home on the motorway!!!!! Thankfully, I arrived home safely, and we transferred the little old dear from her incredibly heavy and ostentatious casket in the giant wooden box, into a normal Swiss coffin for tomorrow's transport to her final resting place in St. Moritz!!!!!! It was all quite an experience. And then there were five other bodies, one being a HUGE fat German bloke (certainly around 140 kg in weight) who had collapsed and died of a heart attack in front of his hotel in a ski resort above Chur.

But I digress. Yesterday was another day of good mountain-biking. With lots of business things on, I wasn't too sure if I'd get to it, but, luckily enough, I did. Here is my tale......

After a lot of cold weather last week, compared to the 24°C when I had my last ride a fortnight ago, Sunday's forecast wasn't too bad, with sunshine, and a temperature of around 13°C in our area. I set off on my trusty mountain bike at around midday, heading in the same general direction as the ride two weeks ago. This time, though, instead of going straight along the Rhein, I cycled uphill towards the forests above Chur in the area known as Fürstenwald. It's a beautiful region, with walking and cycling tracks all over. The problem is getting there - it's steep. Nevertheless, I managed, and enetered the forest, my heart set on a good ride, even if my mind was still somewhat tumultuously inclined after one or two - let us say - incidents.

My little yellow wrist weather station, which I had mounted on the bike's handlebars instead of wearing on my wrist (which was already flashing "OVERWEIGHT" warnings, due to the Garmin 305 GPS gadget, and my Polar Heart Rate Monitor), showed a temperature of a mere 12°C, which was about 12° less than when I cycled last. Fortunately, I had been sensible (a first for me) and worn my running jacket as well as my running gloves, and thank goodness I did. I did, however, don my short Lycra running shorts, but legs seem to repel the cold.

There were a lot of people walking through the forest, despite the damp and mud caused by the recent snowfalls and rain. I was a paragon of politeness as I slowed down when I rode past earthlings, making sure I did not cover them in brown mud, despite often wishing I could just do it for the fun of it. My mountain bike has no mud guards, and I was aware of the mud flying up my back and coating my apparel in dirt. My legs, too, were very soon covered in nature's goo, but I took it in my stride, and pedalled ever onwards and upwards.

Once out of the forest, I came to the village of Trimmis, which presents some steep tarred roads, and a chance to increase the average velocity on my bike's computer by thundering down the inclines after the lofty elevations in the forest. There were far fewer cyclists en route this time, but a lot of families pushing prams - at times I felt like I was doing a slalom due to the number of such phenomena. Once through Trimmis, it was across the famous vineyards of our region, more on trails, than on cycling tracks or roads, and I gave the mountain bike a run for its money. Mud and pieces of cow-do flew all over the place, and I must have been quite a sight to behold once I reached the next village of Zizers.

Through Zizers I went, noticing how the temperature had risen to a staggering 13°C. A lot of the trees have already started giving off their deadly (to me) pollen, and I was very aware of my hay-fever starting. Try cycling through the centre of a village, while sneezing profusely, and, at the same time, avoid the fountains and statues that such settlements fame themselves for. Leaving behind a profusion of fallen granite memorials and thoroughly damaged water features, I escaped the inevitable stone-throwing, and sped along to the next village of Landquart, situated on the Landquart River. There is a supermarket there, which opens on Sundays (unlike most other shops in Switzerland), and there, I availed myself of a litre of Gatorade, and three (hopefully) healthy energy bars. My ride a fortnight before, was basically foodless, and I ended up with rather a severe cramp in my right quadricep muscle at one stage, so I thought it best to eat this time. Surprisingly enough, it worked, and I had a cramp-free ride.

From Landquart, it was along tracks again through the forest, and on to the thermal baths resort of Bad Ragaz, further along the Rhein, and towards Liechtenstein, but, before I went across a bridge to that little place, I veered southwards, and headed through the town of Sargans. All the way to Sargans, the temperature remained at about 13°C, and I had a head-wind. The north wind was blowing, and I was heading northwards, which meant, that my homeward journey would be with the wind behind me, unlike the trip last time. In Sargans, I stopped to eat some sawdust-type energy bar, and noticed a significant rise of temperature to around 15°C. This could only mean one of two things - either, my body was emanating heat from the energy bar, or, more likely, the Föhn had started blowing. This is the warm, south-westerly wind which comes in from the south over the mountains, and down the Rhein valley, warming and drying as it descends. I had had a head-wind all the way to Sargans; now I was to have the same back to Chur. A non-happy bunny decided it was time to forego the planned ride to Walenstadt (about one third of the way from Chur to Zürich), and get home before the Föhn got nasty!!!!

And so, while Bob spent the afternoon sorting out his stamp collection, and Jill tried a home perm which left her bald and sporting some horrible burn marks on her scalp, I left Sargans and headed back to Chur, my mind trying to come to terms with the extra energy that I would then expend, thanks to the Föhn. In honesty, what came to my mind a lot, was a phrase used by a recent Swiss runner of the Marathon des Sables - when asked what advice he could give to future runners (like me), he retorted: Learn to suffer without complaining. I tried it. It actually wasn't too bad, especially as I took a more forested route than the outward way, but this meant a lot of time in the shade. The temperature oscillated between 10°C in the forest midst, to 16°C in the full sunshine.

It was getting on towards four o'clock in the afternoon when avid geologist Heinrich McDuff finally discovered some black chernozem soil he'd been looking for since the death of his mongoloid hamster, Simon, and I, my Sartorius muscles throbbing in response to the harsh meteorological conditions, found his trail blocked by a horse with proctological problems of a pronounced propensity. I managed to slam on brakes just as I hit a putrid pile of equine excrement, which left my back covered and smelling. The rider of said equinal bestiality smirked as she gloated openly while I rode sedately past. I am not a fan of horse riders.

The last ten kilometres, or so, before I entered the confines of Chur, saw me quite alone, and getting steadily colder. The temperature was dropping markedly as the sun sank behind the mountains. I decided I'd set the dogs on Mother Nature, if ever I got the chance, and pushed my way forward, dreaming of a glass of fine red South African wine when I eventually arrived home.
The distance I covered was either just above, or ever-so-slightly below, 70 km, whether you believe the my Garmin GPS gadget, or the bike computer. Nevertheless, it was a good ride, and I felt great when I arrived home, stopping off first in Café Arcas for a swift pint (beer, not wine).

My efforts were rewarded with a long, hot bath and the noted South African red. I'd expended about 2600 kcals, covered around 70 kms, and certainly improved the tone of my leg muscles for cycling, and hopefully also for future running. I am now very keen to do my planned Zürich-Chur journey by mountain bike again, but this will have to be co-ordinated with the weather.

I suppose one could say, that, after running (there is no passion as intense as this for me), my two greatest sport enjoyments are workouts in gym and my cycling. I've done cycling on and off for many years here in Switzerland, especially down in Carona, but I find, now that I am temporarily unable to run, this is, too, a most satisfying way of keeping fit, unlike Bob, Jill and Heinrich above. I may just refrain from subjecting myself to a frontal lobotomy, as long as I can find gratification in cycling.

For this coming weekend, the long-range forecast is somewhat inclement, but who knows what might transpire, and perhaps I will be on my metallic steed once again.

Pumping iron - sounds impressive - 2

It's been a while since I last posted here. Kurt's been in our holiday house in Carona again - some of the renovations to the house started this week, namely in the downstairs bathroom, toilet and passage. He went down with a builder friend of ours, Giuliano, and they apparently did quite a lot of work down there. These are early stages, and there is a long way to go, but at least the work has started. He's due back today to attend a family funeral this afternoon - a deceased cousin.

In his absence, I've been looking after the business by myself. It hasn't been particularly busy, but enough to keep me going at a constant rate. There was a very interesting case involving a 101-year-old woman who died in New York, and wants to be buried in St. Moritz. I'm sorting it all out now, and have constant contact with lawyers and undertakers in The Big Apple. I enjoy these kind of cases, as they're different to the run-of-the-mill deaths we see every day.

The weather took a turn for the worse at the weekend, and winter has returned with blizzards and freezing conditions again, after two wonderful weeks of spring weather beforehand. There are too many cold months in Europe for my liking. I do miss the couple of minutes of winter in Durban. I remember going to university in Durban in the middle of winter with not even a jumper on!!!!!

Having been alone in the business this week, I haven't really had time (or inclination) to go to gym the last three days. I'll be glad when Kurt is back, because at least then I can go to gym with a clear conscience, and not have to worry about that mobile 'phone ringing, right when 140 kg are poised above my head!!!!! - not quite, but you know what I mean.

Cycling has also been shelved for the same reason, and also because of the cold conditions - running in the frozen wastelands is one thing I can sort-of cope with, but cycling in an Arctic environment is not my idea of fun. Things are set to improve slightly by the weekend, and a ride may be on the cards for Sunday, but from Monday, it's all rain/snow again.

I couldn't end this off without mention of my leg. Needless to say, after a 3,6-km run on the treadmill at gym last Sunday, there is no way I will run again until the end of April - a promise I have made myself. My leg hurt so much after Sunday's attempt, that I think I have finally learnt to be sensible, and just stop running for two months to give the inflammation time to subside, and the tendon time to heal. I've also struck up contact with a runner from Kosovo who has a similar ailment, and it's interesting to discuss treatments and therapies with someone who has almost the same problem. I know misery loves company, but I think in this case it's warranted.

The 2008 Marathon des Sables starts on 30th March, and the last stage is on 5th April. I shall be following it eagerly on the Internet (http://www.darbaroud.com/index_uk.php) and on TV on Eurosport. Apparently it's the longest and hardest race ever this year, covering some 245,3 km in various stages, the longest being around 80 km, with 850 competitors. When you think: that's about 6 full marathons each day for six days!!!!! Not bad going. And then, over small mountains, through tens of kilometres of dunes, over wadis and djebels and ergs (I love those words), sleeping in Berber tents, enduring temperatures varying from 45°C during the day to 5°C at night, possible sandstorms, camel spiders which run faster than man, snakes, horrible beetles that come out of the sand at night, the French, and many other such adversities. All sounds wonderful, and makes it the most gruelling foot race in the world. Why, then, am I so obsessed with doing it, when I could stick to a nice little road marathon in beautiful Switzerland? Well, there are several reasons, all of them valid and true for me, but we'll go into that another time.

This afternoon, gym again - I can hardly wait. Until then, the bodies are starting to come in - the joy of death.