quick update for week four results
weigh in on 10/3 - 218.4 / 53.3 lb fat / 24.4% body fat
end of week 1 on 10/10 - 214.2 / 54.8 lb fat / 25.6% body fat
end of week 2 on 10/17 - 214.4 / 51 lb fat / 23.8% body fat
end of week 3 on 10/24 - 214.4 / 51.7 lb fat / 24.1% body fat
end of week 4 on 10/31 - 208.6 / 53.4 lb fat / 25.6 % body fat
At first glance it looks great to lose 6 lbs in a week, but of course we know that's not real since the body fat went way up. I did some yard work the previous weekend and was bit by something and got poison ivy or something like that and had an allergic reaction. so I've been on some kind of drug, prednisol?, for the past week and last night my body decided to get start a faster filtering process so I was up every hour to go flush out the system. Anyway I was definitely dehydrated this morning. On the positive side if I look back to the end of week one when I was at the same body fat % I am 6 lbs under that. Saturday morning at was at 212 and I suspect that is about right, so I'm going to claim 2 more lbs this week and 6 for the month.
Monday, October 31, 2011
Monday, October 24, 2011
IFWL Experiment - Week 3
quick update for week three results
weigh in on 10/3 - 218.4 / 53.3 lb fat / 24.4% body fat
end of week 1 on 10/10 - 214.2 / 54 lb fat / 25.6% body fat
end of week 2 on 10/17 - 214.4 / 51 lb fat / 23.8% body fat
end of week 3 on 10/24 - 214.4 / 51.7 lb fat / 24.1% body fat
I slacked off a bit last week and it shows, will attempt to get back on track this week. no cheating with the peanut M&M's and more focus on whole foods...
weigh in on 10/3 - 218.4 / 53.3 lb fat / 24.4% body fat
end of week 1 on 10/10 - 214.2 / 54 lb fat / 25.6% body fat
end of week 2 on 10/17 - 214.4 / 51 lb fat / 23.8% body fat
end of week 3 on 10/24 - 214.4 / 51.7 lb fat / 24.1% body fat
I slacked off a bit last week and it shows, will attempt to get back on track this week. no cheating with the peanut M&M's and more focus on whole foods...
Wednesday, October 19, 2011
Week two of the IFWL Experiment
quick update for week two results
weigh in on 10/3 - 218.4 / 53.3 lb fat / 24.4% body fat
end of week 1 on 10/10 - 214.2 / 54 lb fat / 25.6% body fat
end of week 2 on 10/17 - 214.4 / 51 lb fat / 23.8% body fat
looks like progress is being made, about 2 lbs a week is nice and where I'd like to be, so business as usually this week
weigh in on 10/3 - 218.4 / 53.3 lb fat / 24.4% body fat
end of week 1 on 10/10 - 214.2 / 54 lb fat / 25.6% body fat
end of week 2 on 10/17 - 214.4 / 51 lb fat / 23.8% body fat
looks like progress is being made, about 2 lbs a week is nice and where I'd like to be, so business as usually this week
Monday, October 10, 2011
Week one of the IFWL Experiment
So since I'm injured and don't expect to be doing any intensity any time soon I've decided to try out an experiment on myself. Intermittent fasting has been gaining some popularity on the fringes of the endurance community as a way to loose some of your fat reserves without having to starve yourself. So here is how it is supposed to work, as I understand it.
You eat dinner the night before as usual and then go to bed and sleep. Get up in the AM and before eating anything, do an aerobic workout in the fat burning zone for 30 minutes up to 2 hours. Then attempt to make it until it has been 12 hours since you last ate before eating breakfast. Do this 3 or 4 times a week. The idea is to teach your body to rely on fat as fuel and to lessen it's need for quick carbs.
My starting weight was 218.6 - and body fat % at 24.4 - quick note here, I am using a scale to measure body fat and while it gets close, it is by no means accurate. it is very susceptible to hydration and humidity, but is generally within a 3% range.
After one week my weight is at 214.2 and body fat % at 25.6. I suspect that this mornings lowering of weight and upping of body fat is due to me being dehydrated after yesterday's 40 mile bike / 3 hours of yard work. But I do believe I have lost some of that as real weight loss. Next week should be a better indicator as I won't be doing all the yard work and should be in a better hydrated state.
I did 3 workouts fasted the first week.
Monday - 30 min spin on the bike + 30 minutes of core and resistance
Wednesday - 45 min spin on the bike + 30 minutes of core and resistance
Friday - 5 minute walk on Treadmill + 30 minutes of core and resistance
I also took a 90 minute spin class Thursday night ( which explains the no spinning of friday), and did the aforementioned 40 mile bike + yardwork on Sunday.
I have modified my diet slightly as I am trying to eat more vegetables throughout the day and eat less for dinner, but I am not going hungry. I usually start off the workout hungry, but after about 15 minutes that goes away, at least until I am done with the workout.
My goal is to lose about 15 lbs of fat before Christmas, get my injuries healed up and be ready for next year.
You eat dinner the night before as usual and then go to bed and sleep. Get up in the AM and before eating anything, do an aerobic workout in the fat burning zone for 30 minutes up to 2 hours. Then attempt to make it until it has been 12 hours since you last ate before eating breakfast. Do this 3 or 4 times a week. The idea is to teach your body to rely on fat as fuel and to lessen it's need for quick carbs.
My starting weight was 218.6 - and body fat % at 24.4 - quick note here, I am using a scale to measure body fat and while it gets close, it is by no means accurate. it is very susceptible to hydration and humidity, but is generally within a 3% range.
After one week my weight is at 214.2 and body fat % at 25.6. I suspect that this mornings lowering of weight and upping of body fat is due to me being dehydrated after yesterday's 40 mile bike / 3 hours of yard work. But I do believe I have lost some of that as real weight loss. Next week should be a better indicator as I won't be doing all the yard work and should be in a better hydrated state.
I did 3 workouts fasted the first week.
Monday - 30 min spin on the bike + 30 minutes of core and resistance
Wednesday - 45 min spin on the bike + 30 minutes of core and resistance
Friday - 5 minute walk on Treadmill + 30 minutes of core and resistance
I also took a 90 minute spin class Thursday night ( which explains the no spinning of friday), and did the aforementioned 40 mile bike + yardwork on Sunday.
I have modified my diet slightly as I am trying to eat more vegetables throughout the day and eat less for dinner, but I am not going hungry. I usually start off the workout hungry, but after about 15 minutes that goes away, at least until I am done with the workout.
My goal is to lose about 15 lbs of fat before Christmas, get my injuries healed up and be ready for next year.
Sunday, September 18, 2011
White Lake Internation Tri Race Report
Was really looking forward to this race but unfortunately it didn't work out quite the way I wanted. Leading up to the race my shoulder that I injured at the beginning of the year started hurting again. I stopped swimming in hopes that it would recover enough for me to get at least a desent time in the swim portion, then I wanted to really hammer the bike and run just to see what I could do after a great spring/summer of training and racing.
The race ended up being wetsuit legal. boooooooo. but on the plus side I think the wetsuit helped my shoulder track better and I had no issues what so ever on the swim. tool off to the left of the pack, jumped on some feet until they veered of course, then went at it solo for the rest of the 1200 meters. After I made the first turn I finally noticed that the buoys had meter markers on them. The first one I saw was 700. This kept me facinated and keeping close enough to them so I could read them. I think this was the straightest I've ever swum and kept my pace conservative. It was a good thing I did that as about 1300 or so my swim unconditioning starting to show and I really had to work to keep the pace up for the last 200. Finished about 30 minutes for the 1500 swim and 4th in the MC division.
After a quick transition I headed out on the bike. In the first mile I was doing 21 and I saw an MC go flying by me. He was hauling ass and I knew better than to try to stay on him. I wanted to go fast, but not totally blow it out. I managed a 21.5 mph average for the 27+ miles and felt really strong. I had that I could have gone faster feeling and didn't think my legs were trashed at all. Finished in 1:17, 5th best in MC.
took a bit more time in T2 to make sure I had everything, then headed out on the run, just as I was leaving the rack I saw Collin, another MC heading out the other side of transition. he looked speedy, so there was now at least 2 in front of me. I did the first mile in 8:50 and felt good. legs were coming around, it wasn't too hot and I had consumed all 3 of my gels and drank about 40 oz of water. Ran mile 2 in 8:30 and wanted to do 2 more at that pace then see what I had left. Of course that's when it all fell apart. At about 2.5 my left hamstring cramped up so bad I couldn't walk. I don't want to get into all the gory details, but I cramped up at least 4 more times over the next 4 miles and lost 3rd place by 15 seconds. the 3rd MC passed me while cramping the last time at mile 5.5, I tried to catch, but he saw me and had more left than I at that point.
Totally frustrated with my cramping situation on the mid distance races. Sprints, no problems, ironman, no cramps, but international distance, cramps like crazy. Oh well, got plenty of time before the next one to work on it.
The race ended up being wetsuit legal. boooooooo. but on the plus side I think the wetsuit helped my shoulder track better and I had no issues what so ever on the swim. tool off to the left of the pack, jumped on some feet until they veered of course, then went at it solo for the rest of the 1200 meters. After I made the first turn I finally noticed that the buoys had meter markers on them. The first one I saw was 700. This kept me facinated and keeping close enough to them so I could read them. I think this was the straightest I've ever swum and kept my pace conservative. It was a good thing I did that as about 1300 or so my swim unconditioning starting to show and I really had to work to keep the pace up for the last 200. Finished about 30 minutes for the 1500 swim and 4th in the MC division.
After a quick transition I headed out on the bike. In the first mile I was doing 21 and I saw an MC go flying by me. He was hauling ass and I knew better than to try to stay on him. I wanted to go fast, but not totally blow it out. I managed a 21.5 mph average for the 27+ miles and felt really strong. I had that I could have gone faster feeling and didn't think my legs were trashed at all. Finished in 1:17, 5th best in MC.
took a bit more time in T2 to make sure I had everything, then headed out on the run, just as I was leaving the rack I saw Collin, another MC heading out the other side of transition. he looked speedy, so there was now at least 2 in front of me. I did the first mile in 8:50 and felt good. legs were coming around, it wasn't too hot and I had consumed all 3 of my gels and drank about 40 oz of water. Ran mile 2 in 8:30 and wanted to do 2 more at that pace then see what I had left. Of course that's when it all fell apart. At about 2.5 my left hamstring cramped up so bad I couldn't walk. I don't want to get into all the gory details, but I cramped up at least 4 more times over the next 4 miles and lost 3rd place by 15 seconds. the 3rd MC passed me while cramping the last time at mile 5.5, I tried to catch, but he saw me and had more left than I at that point.
Totally frustrated with my cramping situation on the mid distance races. Sprints, no problems, ironman, no cramps, but international distance, cramps like crazy. Oh well, got plenty of time before the next one to work on it.
Tri the Worx race report
This was my 3rd race in 4 weeks. I'm going to do a write up on the experiment I was doing this year on the multi week peak, but first I need to do this write up before I forget all that happened.
This was an awesome race, the race orgainizers have a great site and did a great job of setup and execution. I have no complaints about it at all and would definitely do this race again.
*********************
Yeah, so much for those two paragraphs above that I wrote 3 weeks ago, and now I've forgotten all the good stuff...
anyway I want to write some info here since I will probably do this one again next year and hopefully the wife and kid will actually watch me for part of it instead of playing on the play ground the whole time.
The Pool:
It was an outdoor pool and there was plenty of time for warmup. the thing here was you had to get out and run through the inside pool area to get out to the transition area, and I caught the lady in front of me who caught the lady in front of her. I think instead of 1:28, next year a 1:24 would be better.
T1: The bike start is out the back and up a hill. get to the top before trying to mount.
Bike: loved this bike course mostly a low hill rolling type. only got out of the saddle once. the last right turn was a bit dicey with a bunch of cars at the light, they should probably do something about that as I had to go into the left turn lane to get around the cars so I could make a right. I'm sure the jerk that moved way to the right so the bikes couldn't go around and make that right did it on purpose, but what can you do.
T2: the bike finish is at the top of the hill, be careful running down this hill. slippery when wet...
Run: the run was about .2 short, don't be afraid to go all out after the turn around, the way back is easier then the way out on this out and back course.
This was an awesome race, the race orgainizers have a great site and did a great job of setup and execution. I have no complaints about it at all and would definitely do this race again.
*********************
Yeah, so much for those two paragraphs above that I wrote 3 weeks ago, and now I've forgotten all the good stuff...
anyway I want to write some info here since I will probably do this one again next year and hopefully the wife and kid will actually watch me for part of it instead of playing on the play ground the whole time.
The Pool:
It was an outdoor pool and there was plenty of time for warmup. the thing here was you had to get out and run through the inside pool area to get out to the transition area, and I caught the lady in front of me who caught the lady in front of her. I think instead of 1:28, next year a 1:24 would be better.
T1: The bike start is out the back and up a hill. get to the top before trying to mount.
Bike: loved this bike course mostly a low hill rolling type. only got out of the saddle once. the last right turn was a bit dicey with a bunch of cars at the light, they should probably do something about that as I had to go into the left turn lane to get around the cars so I could make a right. I'm sure the jerk that moved way to the right so the bikes couldn't go around and make that right did it on purpose, but what can you do.
T2: the bike finish is at the top of the hill, be careful running down this hill. slippery when wet...
Run: the run was about .2 short, don't be afraid to go all out after the turn around, the way back is easier then the way out on this out and back course.
Monday, August 1, 2011
UNC Wellness sprint tri race report
I was a little confused pre-race as I thought the transition area closed at 6:30 and the pool warmup time ended at 6:45. Had them reversed. This was one of those races where they actually enforced the times. The day started out nice, it was overcast and cooler than it had been for a couple weeks and we had no difficulties getting to the race site. I picked Karyn up at 5:30 and she didn't have a flat tire. Got to the race site around 6, setup transition and did an easy warmup jog. Karyn pointed out the bike start where you had to go over a curb and some grass to get to the street before the start, very helpful. After the warmup jog it was close to 6:30 and I wanted to get my warmup swim in so I hit the pool and started. As I was swimming I noticed people kept getting out and no one new getting in. Then I was all alone. I got the end of one of my laps and the official looking guy says "Are you all warmed up?" I said just about, but I feel all alone. He says "That's because the pool is closed for warmup now". oops. He let me do one more lap then out I went. One more quick trip to the port o john and it was time to line up for the swim.
Swim: 250 yards 3:30 - 1:24 / 100 yards ( 1st in MC div )
Had just an awesome swim. No shoulder pain, gliding through the water felt effortless. The guy in front of me was a relay and fast, but the guy behind was a bit slow, so after lap 2 I had the lanes to myself. Wish all swims could feel that good.
T1: 1:40 ( 3rd in MC div )
there was a long jog from the pool to the transition area, and then a long jog with bike shoes on to the other end of transition before starting the bike. Actually not a bad time considering
Bike: 9.3 miles in 28:50 ( 3rd in MC div )
The bike was better than I expected. I thought it was going to be really hilly, but after about 3 miles of tough neighborhood hills and tight turns the last 6 were just rolling. At about mile 5-6 I shifted into the small ring and my chain came off. I had to stop and dismount to get it back on. I've done that often, so probably only cost me 30 seconds, 30 seconds I didn't have...
T2: 1:15 ( 3rd in MC div )
another long run in bike shoes, no socks this time but did get my hat out of the cooler and remembered my race number.
run: 5k in 24:31 ( 2nd in MC div by 2 seconds )
Great run for me, there were two really tough hills on this out and back, the first half mile was all up, and then mile 2 - 2.5 was all up before getting a nice finish downhill for a half mile. I only got passed by 3-4 people and was able to pass a few, not much walking seen on this one compared to Mission Man last week, but it was much better conditions without the sun and starting an hour earlier.
Total: 59:44 ( 2nd in MC div by :13 seconds )
obviously I feel that if my chain incident hadn't happened I would have had another win, but things happen and I didn't panic and still was in the running. Post race we walked over to a coffee shop and I got my iced mocha while waiting for the other competitors to finish up. This race, the prize was a folding chair, nice.
Swim: 250 yards 3:30 - 1:24 / 100 yards ( 1st in MC div )
Had just an awesome swim. No shoulder pain, gliding through the water felt effortless. The guy in front of me was a relay and fast, but the guy behind was a bit slow, so after lap 2 I had the lanes to myself. Wish all swims could feel that good.
T1: 1:40 ( 3rd in MC div )
there was a long jog from the pool to the transition area, and then a long jog with bike shoes on to the other end of transition before starting the bike. Actually not a bad time considering
Bike: 9.3 miles in 28:50 ( 3rd in MC div )
The bike was better than I expected. I thought it was going to be really hilly, but after about 3 miles of tough neighborhood hills and tight turns the last 6 were just rolling. At about mile 5-6 I shifted into the small ring and my chain came off. I had to stop and dismount to get it back on. I've done that often, so probably only cost me 30 seconds, 30 seconds I didn't have...
T2: 1:15 ( 3rd in MC div )
another long run in bike shoes, no socks this time but did get my hat out of the cooler and remembered my race number.
run: 5k in 24:31 ( 2nd in MC div by 2 seconds )
Great run for me, there were two really tough hills on this out and back, the first half mile was all up, and then mile 2 - 2.5 was all up before getting a nice finish downhill for a half mile. I only got passed by 3-4 people and was able to pass a few, not much walking seen on this one compared to Mission Man last week, but it was much better conditions without the sun and starting an hour earlier.
Total: 59:44 ( 2nd in MC div by :13 seconds )
obviously I feel that if my chain incident hadn't happened I would have had another win, but things happen and I didn't panic and still was in the running. Post race we walked over to a coffee shop and I got my iced mocha while waiting for the other competitors to finish up. This race, the prize was a folding chair, nice.
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