On Fully Charged tomorrow

Bruno Mars - Last chance to get in the draw for an all expenses paid trip over to London to see Bruno play an intimate (and top secret…..shhhh) gig for a select few super fans! We’ll play a little quote from Bruno during the show and when you hear it, just get in touch by texting Spin on 085 7111038 with the word ‘Bruno’ and all your details and you could win

Smarty Pants - Liam is the new champion on Smarty Pants (Sarah only lasted 1 day, bless) and he’s playing for €100 tomorrow. If you think you have what it takes to beat his ass and take the cash we’ll give you a question tomorrow morning just before 8.

Twit Two - Rory has another full celeb update tomorrow morning just after 9. He trawls through all the celebrity tweets to make sure that you get all the latest gossip FIRST (without having to follow all those pesky product endorsing celebs)

Jason Manford – He’s playing at Vicar Street in September 2011 and we’ve a pair of tickets to give away for Pun of the Week on Punderwall. Here’s what you’ve got to do. Tune in to Fully Charged tomorrow morning at about 7.20 – Have a listen out for the story of the day and come up with a pun to go with it. Seeeemples.

Fully Charged with Ryan Phillips and Tracy Clifford is back on the radio tomorrow morning from 6.45, only on the Most Music Station, Spin1038, Dublin

ON THE SHOW TOMORROW

Pop Bitch - Tracy is still unbeaten for 2011 – Is there nobody out there (apart from Leanne in Ballybrack, obviously) who can beat her? If you think you’re the one to do it, then your next chance to come on air and prove it is tomorrow morning after 8 when we’ll give you a qualifying tune backwards. Most points wins, good luck!!

Bruno Mars – He’s only holding a secret gig in London isn’t he? Yes actually, yes he is. We’ve got tickets, and if you want them, then just listen in to Fully Charged tomorrow. We’ll have a little clip of Bruno Mars from our Fully Charged interview with him. When you hear the clip, text in to be in a with chance of winning

Punderwall - On Punderwall tomorrow we’ve got another chance for you to win tickets to see comedian Jason Manford playing Vicar Street in September. Producer Katie will give you tomorrow’s story from the news at 7.20 and if you can come up with a pun to go with the story, be pun of the day and get on the Punderwall, then you could win this tickets!

Fully Charged with Ryan Phillips and Tracy Clifford is back tomorrow morning from 6.45am, only on the Most Music Station, Spin1038, Dublin

ON THE SHOW TOMORROW

Westlife Tickets - Westlife have announced a 4th date at the O2 next year. It’s on April 9th and the tickets go on sale this Thursday. We, of course, have the tickets to give away first and before they even go on sale. So tune in tomorrow morning and listen out for a clip of Cian from Westlife. When you hear it, text in ‘Westlife’ and all your details to win.

Boots Vouchers – We’ve got €200 boots vouchers to give away each morning on the show to celebrate o celebrate the opening of the new Boots Store in Carton Retail Park, Maynoot. It opens this Wednesday, and they have €5 back when you spend €25. Tune in tomorrow to follow our fiver and win the voucher.

Tickets to PJ Gallagher – We’ve got ticket to PJ Gallagher up for grabs on the show tomorrow too (I know, wowsers, that’s a lot of prizes). All you’ve got to do is play War of the Words for your chance to head to his gig on 16 December (Christmas time, woop woop) and have a laugh on us. Tune in just before 8 for a question qualify.

Fully Charged with Ryan Phillips and Tracy Clifford is back on the radio tomorrow morning from 6.45am, only on the Most Music Station, Spin1038, Dublin – Follow the guys on twitter, they are @spin1038ryan and @TracyClifford

ON THE SHOW ON MONDAY!!

Westlife – Yeah, we’ve got a little world of our own, as we say Hey, Whatever, and go flying without wings!! Yes, you’ve guessed it, we’ve got a mega (yeah, I said Mega) Westlife competition on the show next week. So if you’re a fan of the boys, or if you have a ‘friend’ or ‘daughter’ that really wants to see them play live, then make sure you’re here from 6.45am!

Hour of Power – Boom. It’s back on Monday morning at 6.45 – We’ll have one Hour of Tunes all picked by you. Just send us a text and tell us what tune you want us to play! We’ll have the 7 O’Clock Power Play and the Road Rave too. So, if you see the Spinis out and about in their bright pink Minis pop up to them and ask for a Road Rave to pop around to! Here’s some of the tunes from this morning – (1) Christina Aguilera – Dirrrty (2) Cascada – Evacuate the Dancefloor (3) Far East Movement – Like a G6

Good News News - We’ve got a bit of a pick me up on Monday morning in case you’ve got the Monday-itis! All you’ve got to do is get in touch with your good news from the weekend! Say ‘Good News Guys’ and tell us what it is!

Spin1038′s 5 Word Weekend - Do something amazing over the weekend to make sure that you’ve got something to share with us on the show on Monday. We want to know what you got up to in 5 words. You only have 5, so use them wisely!!

Fully Charged with Ryan Phillips and Tracy Clifford is back on the radio on Monday morning. Dont miss any of the action over the weeekend, follow those fools on Twitter at @spin1038ryan and @tracyclifford

Want to learn more about Elephant Toothpaste and our Science Pedigree?? Yeah, thought so….

ON THE SHOW TOMORROW

Five Day!! Woop Woop – It’s good to see that you’re as excited about it as we are. One of our ‘Good News’ stories on the show today was ‘Good News Guys, today is Thursday, which means tomorrow is FIVE DAY!’ – That’s the spirit! Tune in for a trip down memory lane with 5ive on the show tomorrow! Boom!

Pop Bitch – It’s your last chance this week to take Tracy on in Pop Bitch and potentially give her the bitch slap. So, here’s how it works. You tune in tomorrow morning just before 8. Then we give you a practice go with our tune to qualify. Get it right and we could be picking you to take on the bitch!

Shameless Plug – We’ve got a fab shameless plug lined up for the show tomorrow. It’s the last song of the show at about 9.35 and it’s from a band called Lost in Flight, and you’re going to be hearing a lot more about them in the future. We think they’re going to be huge, so we’re getting in on the ground floor. Tune in to see what all the fuss is about tomorrow.

Fully Charged with Ryan Phillips and Tracy Clifford is back on the radio tomorrow at 6.45am. Join the guys on twitter to keep up what’s going on @spin1038ryan and @tracyclifford

First step, make a salad. Second step, go the gym. Third step, do abs workout. Final step, bring low fat popcorn and Sprite Zero over to the lads for FiFa 10 night. That’s 4 steps to glory and I followed them all. It’s always depressing going back to the gym or to any exercise after a prolonged period away from it (says the man who hadn’t done any real exercise in some 13 years until last October) because your base fitness levels have always dropped way more than you thought they would.

My right leg is still a bit out of sorts after the reoccurrence of my shin injury last week at badminton, so today I stayed away from anything that might make it worse and just cycled and did some cross training, 20 minutes of the former, 25 minutes of the latter. It doesn’t sound like a whole lot, but it’s more or less and hour on the trot of keeping the heartrate up at a decent level, so (in my humble opinion) it’s not to be sniffed at. A little each day presumably goes a long way, though I have yet to independently verify this myself.

Add an 8 minute abs workout into that equation, and a whole day of healthy eating, and we’re back in the game.

The plan, which I’m telling you so you can keep track of exactly where the plan falls to pieces, is to just cycle and cross train all week until Sunday to hopefully get some cardio back without putting the body through too much and give my leg time to fully heal (again) then start back running, but with a reduced training plan from Sunday. Fingers Crossed.

Hopefully if I’m a bit more patient and sensible and start of with very little running (2 miles for long run, 1 for short) for the first few weeks, I’ll finally be able to build it up without injuring myself!! But I think a run might also kill me, look at the state of me after the cycle and cross training today!!

Spin1038 DJ Ryan Phillips is running the Dublin City Marathon 2010 on 25 October 2010. That’s ages away, but he’s really unfit, and this is his training blog to see if and how he makes it to the finish line. Today was training day 126, Monday 1 March 2010

A hectic day and a hangover it appears are all that it takes to throw me off my stride when it comes to my training schedule. But I decided to let today slide, because I can pick up on the 4 miles tomorrow, then do the 3 miles as planned on Tuesday and be back on track. Whether I do two days back to back on Saturday/Sunday or whether I do them Monday/Tuesday isn’t a huge issue.

So, I’ve broken my training schedule, but only by a day, so things will be back to where they are supposed to be. It’s all good, everything is fine, let’s not panic!!

Ryan Philllips – Marathon Training for the Dublin City Marathon 2010 – Day 83 – Sunday 17 January 2010

I’ve still to much left over from me beer gut to see a six pack even if one was there (which it most certainly isn’t), but I’m hoping that if I keep plugging away at this, then when I start training properly again and start losing weight, the two will magically combine and conincide and I’ll be totally ripped! Hehehe, unlikely right?

As you can see, I still have a bit to go....

My New Runners

I finally made it down to Amphibian King, the specialist running shop in Bray. As I’ve said many times before in my posts, I’m prone to injuring my ankles and knees when I jog. I’ve never been sure why, but my physio friends Niall and Clare said it was probably because of my gait and the way I was walking/running. So, I went down to see these specialists, and he tested my feet and recording me jogging a few steps to see if I was turning in or out on my ankles or what was going on. It turns out, my feet and gait are pretty ok, but the runners I was running in were rubbish (they were Nike Running runnes by the way) and had no support, so that may have been part of the problem. The other main issue is probably that I always ran on Threadmills (of which no more) and that I always tried to do too much too soon. The chap in Amphibian King, Sean (real name Csaba, apparently) told me that it was really important that I start off very slow and build up all the muscles because (here comes the science bit) everytime you land on a foot while jogging, it’s taking 3 times your body weight.

Anyway, assuming I’m given the all clear by some person in a white coat soon, I’ll be jogging in the new year in my brand spanking new (and expensive) running shoes. Huzzah!

I was all chuffed with my day’s work on the cross trainer (it is only 27 December, still pretty impressive to be back in the gym in my humble opinion) that I posted a picture of the results on facebook so everyone could give me my Kudos!

Impressive, or so I thought...

Sadly, the kudos was in somewhat short supply from a certain Mark McCabe. 30+ indeed….