For Non-Runners (Reader Discretion Advised)

Hi Non-Runner,

I am still a wannabe runner so I can still speak to you one-to-one.

I started running because I wanted to keep some sort of discipline and challenge in my life after completing the EMBA program at Ivey.  I was blessed with a wonderful wife and an understanding family that allowed me to take on my running (well walking quickly and lots of panting) challenge.  On June 15, 2010, I started a simple program I found on about.com to learn to run 30 mins. a day.  I was quite active in sports in High School and University, but that was 20 years or more ago.  So I picked the easy program and told myself since it was easy, "You can't quit!".

It turned out my wife ran with me and then rode beside me on the bike at other times.  People were interested in my family and would ask at get-togethers about my running.  I didn't think too much about it then, but I think deep down everyone wants to be active, athletic and healthy.  Maybe the fact that the fattest guy in the room started to run, made people think.

After finishing the start-up program I looked for something else to do.  I was terribly slow and could not run very far in 30 minutes, so I picked a Hal Higdon program to prepare for your first 5K race!.  Well no way am I going to race - I am embarrassing!  I'll just take the course to improve my running ability.  Then the voice that was listening to my reasoning when I said "You can't quit" spoke up and said back "Then sign up for a race dummy!".  So I did, to be run on my Birthday about 100 days from the June 15th date.

This blog contains most of my adventures and learning in the training time.

So I did my training and I ran my race on Saturday on my 45th Birthday.  Now what?  Well I want to get faster!  I want to improve my fitness level.  I want to run longer races to understand my endurance abilities.  But I want this to be a good part of my life, but not the only part of my life.  So I won't be doing stuff that affects my family too much.

I am so very grateful for so many little gestures that have told me that the angels are taking care of me.  My wife blessing me before I left the door to go running, people from school sending me advice about eating and hydrating, people in the blog world giving advice and being a great source of commiseration and cheering, my family especially my nieces making up race shirts for my first race.  When I look at it this way.  This was a very very big thing - and I was ONLY the guy doing the running.

Then on race day I saw about 300 people who were in different stages of their own running, plus volunteers and people from the community.  I felt so grateful to be with them and to be given an opportunity to run.  If you read my race report you know I was feeling very down on myself and I felt that I was screwing everything up and then in the last K of the race I started to realize that I have never ran this fast before.  People have told me that sometimes your best races are the ones where you descend into the darkest feelings while running.

I also have at least 4 people in my family stating that they will try to start running with me soon.

So now, it's your turn.  You heard this very simple story of putting one foot in front of another and how it has linked people together.  Why don't you give it a try?  One step at a time.

I can help you as much as I can, but I think you will help many more with your actions.

-Andrew

Loose Ends

My playlist from the race on Saturday for Beth (@ Shut up and Run):

Name	Artist	Album	BPM
Boogie Woogie Bugle Boy	The Andrews Sisters	The Best of CD1	199
Zoot Suit Riot	Cherry Poppin' Daddies	Zoot Suit Riot	184
Girlfriend	Avril Lavigne	The Best Damn Thing	164
I Wanna Be Sedated	The Ramones	Greatest Hits	162
The Middle	Jimmy Eat World	Bleed American (Second Version	162
Paint It Black	The Rolling Stones	The Top 10 Hits [Bubanee]	160
Baby Likes To Rock It	The Tractors	The Tractors	159
Take a Minute	Knaan	Troubadour	156
Ain't No Rest For The Wicked	Cage The Elephant	Ain't No Rest For The Wicked (Single)	155
Magic Power	Triumph	Allied Forces [2004 Remaster]	152
Wavin' Flag	Knaan	Troubadour	152
08 - Perfect	Hedley		152
Hero	Nickelback	Greatest Hits CD1	147
Shoot To Thrill	AC/DC	Live (2 CD Collector's Edition) (CD1)	146
Rockstar	Nickelback	Greatest Hits CD1	143
Call Me	Blondie	Greatest Hits (24-bit Digital Remaster)	142
She Sells Sanctuary	The Cult		139
Any Way You Want It	Journey	Journey: Greatest Hits	138
Viva La Vida	Coldplay	The Singles 1999 - 2008	138
You Know My Name	Chris Cornell	You Know My Name	138
Doing It Right	Go! Team	Proof of Youth	137
The Names Bond...James Bond	David Arnold	Casino Royale OST	135
Hung up	Madonna	Confessions on a Dancefloor	125
New In Town	Little Boots	Hands	99
The Distance	Cake	Fashion Nugget	91
Candyman	Christina Aguilera	Back To Basics	86
Queen of Hearts	Juice Newton	Juice Newton's Greatest Hits (And More)	84
It's My Life	Bon Jovi	Crush

I found that songs that ran at half my target BPM were also useful if I count strides instead of steps.

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What am I doing next?  Running of course!  I'm in discussion with a certain Jill (@ Run With Jill) for a coaching and a training plan.  I'm collecting all the information for her.  I think I'll have to sign on for 16 weeks since she says I should be able to qualify for the Olympics on a program of hers!

I'm looking at a few fun runs in the next couple of weeks that should be fun for the family:

• Oktoberfest 5k/10k on Oct 17 in Waterloo
• Chilly Willy 10k on Nov 28 at home in Mississauga
• Santa Claus Suit Jingle Bell 5k on Dec 12 in Burlington

And not to keep out of the swing of things I ran on Monday, and did my cross-training today.  Tomorrow I'll try a 5k Tempo run as well.  But Jill is patiently waiting and will be knocking the dust out of the attic soon, so I don't expect to be on my amateur training program for long!

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Welcome to all the new people - thanks for supporting me and keeping me honest!!!!

Guelph 5k - Race Report

Race: Meridian-Credit-Union-Sponsored Guelph CHC 5k
Date: Saturday, September 25, 2010

Location: Downtown Guelph Ontario, population 115,000.

Weather: drizzle turning to partly cloudy,  12°C (54°F) 

Scheduled Start Time: 8:45

Runner: Andrew Opala
Information: 45, Male

I lay out my stuff the night
before so that it's all visible
on the floor of my office.  

Pre-Race: I plan to be at the race at least 15 mins. before registration begins to pickup my bib and goody bag.

I pick up the goody bag and all the
volunteers seem to be a lot more
nervous than me! (picture taken later)

We arrive race morning at 7:15 a.m.  An appropriate iPod Touch playlist of 150 BPM songs has been created and synced to the player.

There's construction in the city, and the directions are not clear and I'm (selfishly) worried the rest of my family won't make the journey to be there for the start of my race.  A lot of my family arrives and I'm shocked and confused.  My family, nieces, nephews and in-laws have made shirts up for the race!  (writing this now I'm teary-eyed).  They also make a big poster that absolutely EVERYONE can see!

8:30: organizers call everyone to take positions behind the start line, and to check to make sure our ankle bands with the RFIDs are on and in place firmly.  I'm trying to listen to the instructions, ask people around me what speed they run at to find a good location in the pack, fiddle with my iPod and then I hear my family yelling at me from the sidewalk.




"3" "2" "1" HOOOORN: It's 8:45 am and the race has started, I nod down to make sure my wrist time is ready for when I cross the start line - it takes about 20 seconds to get to it from where I am in the pack.

1. I run with the pack (very tight around three turns going up hill), my strategy is to run this up-hill portion easy and make it to the 1k mark in 6:26.  This is my training speed for a similar slope and I know this will need to be taken slowly for me to have enough energy at the end.  I'm feeling tired - and I'm getting disappointed.  My heart is averaging 154 - way over alarm zone.  Way over.   
2. My first split time taken from memory on the map needs to be slower than 6:26.  I press the button on the watch 6:05 - am I effing kidding myself - I'm screwing up this race already - I trained for 11 weeks - so many people cheering for me - wishing me well - I'm friggen wrecking it already - I shouldn't have taken those three days off and should not have tapered down - I should have ran a normal 30k per week - F**K!
3. People are passing me now with little courtesy - don't you guys know I'm a first timer!  Show me some respect I'm getting really really down on myself.  I'm still very tired and there is no way I can keep up with these faster people - oh wait a second my music is playing and I'm not even paying attention.  I hit the split time: 5:30 - what!  I've never ran a second split of 5:30 - never!  I'm going to be dead tired at the end - I won't even make my 32:27 training PR!
4. I make the turn to start heading back to the start - THE ORGANIZERS HAVE CHANGED THE ROUTE!  I don't know where to take my next split - it's still level-downhill, but I'm expecting some switch-back turns to make it up the hill near the start - very very disappointed - I can see up the street and there has to be about 1.5 k of everyone in the race up ahead of me.
5. Thinking I'm somewhere near my 3k split I press the watch again: 8:03!  I'm f**king this race up!  You g*d d**m f**king b*stard - why did you ever think you could run with the big boys in a race?  WHY!?!?
6. I'm climbing up this hill and I see a yellow 4k marker - I press the split time: 4:26.  WHAT?  That means 8:03+4:26 = 12:29 for 2k = 6:15 for each split - HOLY SH*T that's faster than EVER!
7. I'm alone into my last two turns - there's a young guy with a back pack clapping and yelling to me "Good job number 4-thirteen" - I smile at him and say a super ingenious comment - "I couldn't have done it without you!"  Will I have enough energy to sprint for Matty?
8. I begin the sprint - the runners that have already finished in the last 15 minutes are eating bananas and fruit and are standing at the sides clapping. I dip me head forward, my arms start moving a little faster, I'm starting to bend more at the waste, and my legs seem to speed up, I am breathing like a poorly tuned pickup crossing the rocky mountains!  My heart alarm is flashing 95% Max HR - and it's not happy.  My ankles start to bend more and I'm leaning into the run - I start to sprint and I feel like 300 people are pushing my legs to go faster - I'm just a spectator.  I turn the corner and try to make out the time between pounding, and I hear the announcer stating the time of some runners ahead of me - this is way too fast - there must be something wrong - WHO CARES - RUN YOU DUMMY! 

I cross the line.

Clock Time: 31:40
Chip Time: 31:23 - a New PR
All the times here.  I'm number 195

I beat my training PR by 1:04.  Still panting and dry heaving, I start to walk away from the start in a daze.  Nothing hurts - I feel like my body has been taken away from me - it is very very quiet.  As I begin to catch my breathe I realize I want to go to my family - I want to tell them I am SOOO grateful for them - I am so BLESSED to have them in my life.  The Angel sent from heaven to take care of me sees me first:

This morning - 2 days later - I ran 5k.  It was easier than anything I have ever done before.  How can it be hard when so many people are with you!

I learned not to trust the emotional panicky me - but instead, to manage me like an asset to be used to achieve a goal.

Thank you everyone!  THANK YOU!  THANK YOU!!!

31:23 - Guelph 5k Results

Old training PR: 32:27
Gun Time: 31:40
Chip Time: 31:23

THANK YOU EVERYONE!!!!!

... more later this weekend.

Well Wishes And Housekeeping

Well Wishes

Thank you EVERYONE.  I'm overwhelmed by the posts and all the well wishes.  It's been a very touchy/feely week with all your cheering for me!  And I feel bad that I've started to gain followers and I don't know if I can put them on the shirt in time - most probably not.

This weekend of course is my first race in Guelph, but the first of two Fall Marathons in Toronto is on Sunday - the Scotia.  I'd like to wish everyone success in their races but especially Simon (one of my big inspirations), Q, Aneta and Marlene.  If I missed you and you are running it means [I am an a**] I didn't read all your blog posts yet but my wishes and hopes are with YOU!

In the weeks following the race, I will be grunting, puking, swearing, aching, yelling, and more grunting [I hope] since I want to get faster as a runner.  I will start some honest training with a coach.  The touchy/feely comments will no longer be accepted.  I will welcome the tough, "piss fire and sh*t hand grenades" comments!  So don't hold back. Humor is also acceptable as it keeps me equal and grateful.  Just kidding about the touchy/feely - I can still take a lot of that. :)

Non-running stuff

I was looking at how blogger and wordpress work with followers, and I realized [after reading the help] that if I don't follow you by clicking on the follow gadget, you don't know I follow you!  So if I follow by clicking on the big follow in the upper left corner - it shows up in my blog list but you don't know I follow.  Over the next couple of weeks, I'll try to rectify this by unfollowing through blogger and following through the gadget to rectify my invisibility.

I follow a load of blogs and I'm looking into a better interface than blogger.  Know of any?  Alan seems to be able to view his blogs through gmail or some other google applications.  Any suggestions?

First Race Shirt

Pics of the Shirt:

Good luck to us guys!

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Just a picture of one of the warehouses beside the place I was getting my Drive Clean for my car registration renewal (I could probably build a 13-episode situation-comedy on this topic):

Last Tempo Run - 5k

Last tempo run for this training program: 5k (3.1mi) at 6:39/k (10:39/mile) pace.  I ran the first mile in 9:36.  Had the stupid heart alarm ringing for the last 10 minutes of the run though.

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Pictures of my race shirt will be up sometime today.

X-Training and Race Review

I haven't started the intermediate HCC that Jamoosh posted last week, since I want to finish the old routines before my run and start the new routines after.  I'll do my weights and HCC only today, skipping Thursday.

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Adam (@ The Boring Runner) sent me a good question last night in an email: what's your strategy for the race? ( I've never been one to pass-up a chance for copying an idea for a blog post) so here's my thinking:

Background (data from RoadRaceResults):

1. Last year this race in Guelph had 258 finishers, the median time was 27:13, the average time was 28:35. Overall First place was 16:23.  My age/sex group (M40-49) was a little tougher: the median time was 23:14, while the average time was 23:18!  The AG 1st place was 16:58!
2. My best 5k in training was 32:27.  This would place me in 209th position in last year's race just behind a 55-year-old woman.
3. I run faster with high BPM music playing on my iPod.
4. On the map the race is 5.2 k long - without tangents.

Strategy:

1. Be afraid, be very afraid!
2. Arm myself with music and earphones - but do not turn the music on at the start 
3. Let the herd clear the coral at the start and keep sight of the middle of the pack if possible
4. At the 0.5-1.0k mark check the watch, turn music on once there is less congestion
5. For the rest of the race, run and catch the runner directly in front of me

My time goal is to beat my training PR of 32:27 for 5k.

I'll post my race shirt pictures tomorrow.  Please suggest at least one high BPM song for me and any comments on the Strategy?

Recovery Run Turned Tempo Run

Ran 6k (3.8 miles) at 6:49/k (10:54).  Felt anxious about the race on Saturday so my body started fantasy running at the beginning middle and end of the race to run ... and so I followed along.  Turned into a Tempo run with me keeping my heart rate quite high throughout the 40 minutes (141 BPM).

I also put together a 150 BPM playlist.  Lots of the live performance recordings I have are pretty crappy for running music - there's like 30 seconds (an eternity) of crowds chanting and the band screaming "Are you ready?".  That stuff is off the playlist.

Still don't know if I need to take music to a 5k.  I seem to run faster with high BPM music.  What do you think, should I take music?

EZ Run and the race week ahead

Had my last EZ run today 5k (3.1 miles) @ 6:54/k (11:03/mi).  My post-run is pictured at right.  I have one 6k training run on Monday and a 5k training run on Wednesday then I rest until my Saturday morning race in Guelph.

Then I get serious about a coach.  I'll probably want to hire somebody for 8 to 11 weeks [I have an alley-smoker in mind], and then review from there.  I really want to do intervals over this period of time.

My race shirt design is coming along - I'm buying a white poly-cotton blend long-sleeve shirt today.  Then using a color bubble-jet printer, I'll print on a couple of sheets of t-shirt transfer paper, and then iron-on the mirrored transfer onto my new shirt.

Finally, I was tagged a couple of days ago by Rio [who by the way has a really inspirational video on her page today] to splurt out 10 random things about myself and then find three other [victims] bloggers to do the same.

1. I prefer soft serve ice cream
2. I love my wife and family
3. I'm a practicing (not perfect yet) Roman Catholic
4. I believe Lee Harvey Oswald acted alone
5. That was a high-stick by Gretzky on Gilmour
6. I often worry about where the next dollar is going to come from
7. I spend too much time by a computer
8. I have good neighbors and many good friends
9. I am blessed
10. I am grateful

And I pick:

Adrienne @ Life of a Non Race Runner

Quinton J @ Q on the Move...

Neil Z @ Because all the cool kids are doing it

Moving Day

Last night I scrambled to get myself packed and partially moved to finish up today.  Not only did I move my office I got an office in another building!  [Ok, I'm making this sound great - but it's not really.  I finished 18 months in a sensory deprivation tank and now I'm working out of my home office until my new office is ready down town.]  The good thing about my home office is that I have signed pictures (by Jan Zurakowski) and posters on my wall of the Avro Arrow, plus some memorabilia from the engineering crew that went on to NASA in the 50s.

Plus I have a really old globe that was made a long time ago - how long ago?  Well just past the canary islands there's a note in Latin "Here be monsters!", plus no Americas and no Australia. And to top it off I have a framed motivational sign from Magellan:

The sea is dangerous and its storms terrible.  But these obstacles have never been sufficient reason to remain ashore ... Unlike the mediocre, intrepid spirits seek victory over those things that seem impossible ... It is with an iron will that they embark, on the most daring of all endeavors ... to meet the shadowy future without fear and conquer the unknown.

I sense some running motivation coming up.  Help me out guys ... I have one week of running left - then 3 days of rest and then my first race in my LIFE!  I have one question - I want to make a shirt up for my race that says my running pace and I want to put your names on it - all of you.  You got me here and I want people to know that you did it with me - how do you want me to write your name?

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I did my tempo run, but I'm ashamed to say I did not give it my dedicated effort - it was soundless, didn't hydrate or eat well before, and I did a lot of heavy lifting and stair climbing the night before.  5k (3.1 mi) at a 6:51/k pace (10:58/mi).

I Need An Angle!

Most writers need to have an angle!  A specific point-of-view on their area of interest.  Hemingway looked at the man-against-himself angle.  Vonnegut looked at man-lost-in-the-goofiness-of-life angle.

I DON'T HAVE AN ANGLE!

Adam is funny, Chris is knowledgeable and patient, the Green Girl is GREEN, Neil runs in bare feet, Marlene is massacring the halfs and marathons EVERY weekend, EMZ races horses in death valley during the afternoon breaks between marathons, Skierz does TRIs, Claudia eats ravioli in restaurants, Anne has friggen ASTHMA!, Q is handsome and faster than greased lightning, Caratunk Girl swims in Pleasant Pond, other people run for causes, interview great runners, and have contests every week.  And on top of that all the girls I follow are hot.  I'm trying to find just one skanky biotch, that disses others, doesn't care for her kids, or looks like a derailed-pork-pieces train coming back from a Chicago rending house - but it's impossible!  You girls are all HOT!

All the blogs I read, are either informative, funny, in some new area of running, or at the extremes of sport.  There are also many great fat to fit blogs out there like, Clydesdale Project, Running Fat Guy, and Super Fatlete. So I want to explore (in at least a few posts) some ideas with all my readers.

Here are some angles I've thought of (and you are welcome to suggest more):

Nude Running: literally running balls out even on the EZ recovery runs!  Some problems here (legal of course) but there are IT band issues later in life when your testicles begin to bounce around your knees and wrap around them during fartleking.  Also there's no place to pin the bib number.

Running With Bulls: I've checked eBay, and there are farmers in Alberta and in Quebec that will ship me up to four bulls in the prime of their insemination careers and I can take them out for a run during my training.  Think of the jokes I could make up.  Please do think ... because I'm drawing a blank.

Backwards Running: This could be revolutionary, imagine having to do stretches in the other direction!  Talking about a consistent toe-plant - and trying to get your stride longer than a foot!  A blog like this would definitely move throughout the running blogosphere and attract readers.  And the offshoot blog Running Sideways!

Bare-Hands Running: I would be the envy of every athlete with shin splints, hair-line heel fractures, IT Band issues, etc.  I could even see Nike and Brooks getting on side and starting a shod-hands running glove.

or a whole series of different ways of training

Running With Weights: screeching down the street carrying a 175lbs-dumbell (named Larry) - improves your cardio.

Running in Guantanamo Jump Suits: this could take on a bit of a protest movement spin - improves your heat tolerance.

Running after Drinking: 15 minute pre-run preparation - 4 Keith's IPAs and 2 shots of Captain Morgan - improves your dizziness and washroom-break management.

Running While Holding Your Breath: a few minutes of training to get your body to use the oxygen it has very very efficiently.  Would quickly become an EXTREME sport.  Race times would be measured to the hundredth of a second.

Running With Eyes Closed: this could really improve the "feel" of running ... and then you would not feel so good after being hit by a car - but that's what would make the blog interesting!

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P.S. did my weights and HCC today ... and I'm moving to a new office this week, so I have a little less time to visit all the blogs that I would like, but I plan to catch up on Friday.

8k, beginning my Taper

Ran 8 k (5 miles) @ 7:26/k (11:54/mile) pace.  This week is week one of a taper from the longer distances, and introducing more rest before my race on Sept 25.  Thanks for your funny comments and welcome to all the new followers.  Sometimes it's not obvious with Google or Blogger what your blog is - definitely drop me an email at andrew(at)andrewopala(dot)ca.  I'll follow you back.

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Weekend trip to Kingston for the baptism of my great niece:

My nephew and his family worked their buns off to organize hotels, meals, and entertainment for at least 40 rowdy Torontonians.  My brother-in-law and me sort of got lost at an Irish Pub and didn't make some of the other scheduled events - we felt bad about that.

The baptism on Sunday was a joyous occasion.  And more eating and drinking followed ... and then I got the honors driving back to Toronto (3 hours looking in to the Sun)!  

Endurance, Online Training, IOUs

10 k (6.3 mile) Endurance Run: 7:28/k (11:57/mile).
Ran with music and water today (plus furry dice next week) - lots of fun!  ELO is off the the play list - to many funky beats screwing me up.  The Go! Team was killer - so was the Bourne Theme.

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ONLINE TRAINING LOGS: Site conclusions based on appropriateness for a better than beginner athlete, with basic knowledge of training plans and access to lots of running data generated by a watch:

	Popularity	Ease of Use	Input	Output	Training	_	Totals
Garmin Connect	3	3	0	3	1		10
Addidas	3	0	0	0	1		4
Running World	3	1	1	0	3		8
Daily Mile	2	3	3	2	0		10
Road Runner Sports	2	1	0	0	0		3
Beginner Triathlete	2	3	2	2	3		12
Timex Ironman	1	2	1	2	3		9
Running Ahead	1	3	3	3	2		12
Polar	1	3	1	0	2		7
Log your Run	0	3	3	3	2		11
Buckeye Outdoors	0	1	2	2	3		8
Nike+	0	0	0	0	1		1

The full report and meaning of this graph are described in the PDF here.

The matrix of the data collected is on the second tab in my training Excel here.

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NORMAL WORK DAY: (IOU to Shut Up and Run).

Time	Activity (this 19 year-old is apparantly related to us - once I get more information I will tell everyone)	Me	Work	Family
5:15	get up to pee, drink some more water, turn off all lights left on by 19 year-old, put all cordless phones back into chargers, check on international projects in Europe and Asia	X	X	X
5:45	pray 10 mins from the breviary, back to bed	X
7:00	wake, check training schedule, drink water, put on HR monitor, watch, put shoes on, stand on porch, go back inside take a micro-dump (half an O'Henry Bar and some Smarties)	X
7:10	Go for a run or x-train, eat breakfast with wife, get everything out for 19yo's protein shake	X		X
8:30	Wake up 19yo ask what time he needs to be at work, ask if he called his boss because he doesn't feel well, remind him that "no" means he is going to work today			X
8:35	Navy shower, shave, manscaping, etc., get dressed	X
8:45	Wake up 19yo ask what time he needs to be at work, ask if he called his boss because he doesn't feel well, remind him that "no" means he is going to work today			X
9:48	Write about run/exercise for blog, check other blogs	X
9:00-9:15	Drive 19yo to Bus Transit Terminal or to work, depending on lateness			X
9:45	Arrive at work, crack open laptop, answer emails, build todo list, check on status of projects in Europe and call sales team		X
11:00	Arrange lunch dates for upcoming week, research ... basically work, drop wolf bait part II		X
12:00	Race out to be 5 minutes late for lunch meeting	X	X
1:15	Check out blogs, think about what I want to blog tomorrow, make some notes	X
1:45	Work like a dog for 4 hours (Yes I actually do work)		X
5:45	Call wife that I'm on my way - what to pick up for dinner (usually one of milk, fish, eggs or bread)	X		X
6:30	Help with dinner, change clothes, eat, enjoy	X		X
8:00	Check blogs	X
8:30	International call with Chinese Biz Dev Team (3 times a week)		X
8:50	Walk with wife or take some dinner out for 19yo or clean out crap from one of the basements (or some combination)			X
9:30	Leave back porch light on for 19yo, try to figure out cryptic SMS messages explain why he is late, read a little	X		X
10:00	Check blackberry one last time and put in charger, iPod in Charger	X	X
10:15	Pray with wife, talk about our day, get friskie - STOP - 19yo just broke up with his girlfriend, just got home and is marching into the bedroom, heat stuff up for him, wife calms him down (I calm myself down - bye bye tent pole)	X		X
11:00	drink about 1 Litre of water, heads hit pillows, good night cuddly pooh	X		X
11:15	SLEEP	X
5:15	Repeat ... (everyday except Saturday - replace work with family and garden work, Sunday replace work with family and Church)