My goal this year hasn’t specifically included weight or body composition/body fat percentage changes. This is primarily because I have been pretty happy with my weight and body fat percentage and have been able to keep it pretty steady for the last couple of years. My weight has remained between 115-120 – so I tend to say it is 118 lbs. (This is rounding up from the average of 117.5 lbs, since most of the time I’m not going to state that I’m 117 “and a half” I mean I’m not seven years old. Also my body composition has pretty much stayed the same as well. If I gain weight, my hope is that it will be muscle and not fat.
Most mornings I get up right away and exercise, eat and have coffee, then check my weight and shower. In this order I generally can’t check my body fat percentage accurately, since I need to do it prior to exercise, eating, and especially caffeine!
Finally this morning, I got up weighed in and decided to check the body composition before I ate or exercised. So here are the stats for Saturday, February 07, 2009 using my Omron Body Logic:
Time: 8:55 am
Weight: 118 lbs.
Height: 5 ft. 5.75 in.
BMI: 19.2
Body Fat: 17.4%
Calculates to: 20.5 lbs fat + 97.5 lbs fat free mass
Today’s accomplishments: Tight Buns & Killer Legs (8 lbs “heavy” weights and 5 lbs. “medium” weights); outdoor run: 6.00 miles, 57:12 minutes, 9:31 min/miles (Garmin).
Yesterday’s Accomplishments (Feb 6): Crunch Boot Camp Training – weights 5 lbs., Video Crunch Pick Your Spot Pilates.
Thursday’s Accomplishments (Feb5): Treadmill run: 4.26 miles easy pace for 40 minute; 9:22 min/miles (Nike +).
Saturday, February 7, 2009
Wednesday, February 4, 2009
Rest Days – few and far between can lead to over training…
I know rest days are important to help me recover from my exercise.
For now, I have one day of rest from cardio activity – Friday, but that will soon disappear, and even increase to a two-a-day cardio soon when I bike and run in the same day. I had been counting on the fact that biking and running use different muscle groups, but I shouldn’t do that. They are still legs.
My strength training is five days a week, but it is varied so I am not doing the same muscle group in a row (varies between lower, total, abs, and upper body).
I have to be aware that my training (biking and running together) doesn’t become “over training” and somehow find a day where I can fit rest in…
I also need to make sure that I start specifying that my Thursday runs are “active recovery” days from my Wednesday tempo run. No more speedwork or trying to increase my speed on these Thursday runs if I want to keep up this training regimen of running and biking.
I wonder how those who are training for triathlons do it?
Today’s Accomplishments: Treadmill Tempo run: 4.51 miles, 41 minutes, 9.05 min/mile, Crunch Ab Attack
6.5 mph run to 10 minute point 7.5 mph run to 16 minute point (6 minutes) 6.5 mph run to 20 minute point (4 minutes) 7.5 mph run to 26 minute point (6 minutes) 6.5 mph run to 30 minute point (4 minutes) 7.5 mph run to 36 minute point (6 minutes) 6.5 mph run to 40 minute point (4 minutes) 4.2 –3.5 mph cool down walk additional 3 minutes
For now, I have one day of rest from cardio activity – Friday, but that will soon disappear, and even increase to a two-a-day cardio soon when I bike and run in the same day. I had been counting on the fact that biking and running use different muscle groups, but I shouldn’t do that. They are still legs.
My strength training is five days a week, but it is varied so I am not doing the same muscle group in a row (varies between lower, total, abs, and upper body).
I have to be aware that my training (biking and running together) doesn’t become “over training” and somehow find a day where I can fit rest in…
I also need to make sure that I start specifying that my Thursday runs are “active recovery” days from my Wednesday tempo run. No more speedwork or trying to increase my speed on these Thursday runs if I want to keep up this training regimen of running and biking.
I wonder how those who are training for triathlons do it?
Today’s Accomplishments: Treadmill Tempo run: 4.51 miles, 41 minutes, 9.05 min/mile, Crunch Ab Attack
Yesterday’s Accomplishments (Feb 3): Bike Ride 22.87 miles, 1 hour 46 minutes; 4:37 min/mile, 12.94 mph; Crunch Cardio Sculpt using 5-8 pound weights.
Monday, February 2, 2009
Started Biking Again
February began and so did the biking. Yesterday began my first day of getting back on the bike for 2009. I remembered too why I like running so much more.
It was chilly yesterday and I’ve come to learn how to dress for running in the cold: I’ll be chilly or cold at first, but will eventually warm up to be comfortable or sometimes too warm. And I have several different types of running clothes.
Not so with biking. Looking at the weather channel it was going to be about 40-42 degrees while I was out, and with biking there is an added wind-chill you just can’t really account for.
Here is what I had to deal with: sock liners, thick running socks (no thermal socks since I still had to fit on my biking shoes), running pants, biking shorts, base layer running shirt, thermal shirt, and my heaviest biking shirt (which I also use for running). Luckily my pants and shirt were both black and that helps capture the warmth of the sun. I also got my fleece gloves.
Then dealing with my bike that hadn’t been ridded since October or November I had to make sure the tires were full. They needed to be pumped up all the way. Add the pack to the back of the seat with the CO2 cartridge, tube, and tools. Add Garmin GPS to my wrist, phone and iPod to my back pockets, my shoes and my helmet. I was sweating and I was still in my driveway!
I debated removing the thermal shirt, but decided against it, though I did opt for the regular biking gloves (no fingers) instead of my fleece Thinsulate gloves…
Finally, at 11:10 am I was ready to clip in and off I went on my first bike ride of the year. I was only going for an hour, and I wasn’t going to go into the valley or the Bosque, which meant no hills to get back home. I was going to stay up on the mesa and ride around on a route my husband told me about that took about an hour. I needed to find my biking legs.
My legs. They weren’t used to this kind of movement. Running and biking are completely different movements, so the legs were a little wary at first. Also, the helmet is vented, so the head was very cold. Noted for next time.
But once I got going, it wasn’t so bad. The leg part that is. I never got too warm – but I was warm enough. The wind picked up and it did get a bit tough at times, but it was just fine and it was a good thing I didn’t remove the thermal.
Biking is good, but you just don’t work up the same sweat as you do running. Must continue to dress warmer. I’m back on the bike.
Today’s Accomplishments: Outdoor Run: 5.40 miles 50:05 minutes; 9:17 min/mi (Garmin); Firm Upper Body Sculpt where heavy/medium weights = 8 pounds, light weights = 5 pounds, 12 pound body bar.
Yesterday’s Accomplishments (Feb 1st): Bike: 14.74 miles 1 hour 2:42 minutes; 4:15 min/mi.
It was chilly yesterday and I’ve come to learn how to dress for running in the cold: I’ll be chilly or cold at first, but will eventually warm up to be comfortable or sometimes too warm. And I have several different types of running clothes.
Not so with biking. Looking at the weather channel it was going to be about 40-42 degrees while I was out, and with biking there is an added wind-chill you just can’t really account for.
Here is what I had to deal with: sock liners, thick running socks (no thermal socks since I still had to fit on my biking shoes), running pants, biking shorts, base layer running shirt, thermal shirt, and my heaviest biking shirt (which I also use for running). Luckily my pants and shirt were both black and that helps capture the warmth of the sun. I also got my fleece gloves.
Then dealing with my bike that hadn’t been ridded since October or November I had to make sure the tires were full. They needed to be pumped up all the way. Add the pack to the back of the seat with the CO2 cartridge, tube, and tools. Add Garmin GPS to my wrist, phone and iPod to my back pockets, my shoes and my helmet. I was sweating and I was still in my driveway!
I debated removing the thermal shirt, but decided against it, though I did opt for the regular biking gloves (no fingers) instead of my fleece Thinsulate gloves…
Finally, at 11:10 am I was ready to clip in and off I went on my first bike ride of the year. I was only going for an hour, and I wasn’t going to go into the valley or the Bosque, which meant no hills to get back home. I was going to stay up on the mesa and ride around on a route my husband told me about that took about an hour. I needed to find my biking legs.
My legs. They weren’t used to this kind of movement. Running and biking are completely different movements, so the legs were a little wary at first. Also, the helmet is vented, so the head was very cold. Noted for next time.
But once I got going, it wasn’t so bad. The leg part that is. I never got too warm – but I was warm enough. The wind picked up and it did get a bit tough at times, but it was just fine and it was a good thing I didn’t remove the thermal.
Biking is good, but you just don’t work up the same sweat as you do running. Must continue to dress warmer. I’m back on the bike.
Today’s Accomplishments: Outdoor Run: 5.40 miles 50:05 minutes; 9:17 min/mi (Garmin); Firm Upper Body Sculpt where heavy/medium weights = 8 pounds, light weights = 5 pounds, 12 pound body bar.
Yesterday’s Accomplishments (Feb 1st): Bike: 14.74 miles 1 hour 2:42 minutes; 4:15 min/mi.
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