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2016 Goals

2016goalsHard to believe, but another year has come and gone and although it was better than the past few years, there’s still room for improvement.  Some of the fitness goals are dependent on my left knee (or any other body part) survives the training.

So here’s the goals for 2016, both for fitness/health and others:

 

Health/Fitness

  • Drop another 50 lbs of fat
  • Drop 15% body fat
  • Race at least 1 duathlon
  • Run the Niagara Falls International Marathon
  • Continue strength training twice a week (or more)

Other Goals

  • Get SCUBA Certified
  • Not be such an asshole (unless of course the receiver clearly deserves it)
  • Ride at least 15,000 kms

RACE RECAP: Casablanca Classic 8k – Nov 7, 2015

casablancalogoLast race of the 2015 season in the books, but it almost didn’t happen.

Thursday morning, 2 days before the race, I had my usual strength training session.  In that session, deadlifts are involved and it just happen that this week was max load week, before the deload week next week.  My first session on Wednesday with squats went great, deadlifts on Thursday, not so much.  I had did 4 “warmup”, progressive sets.  My last set goal was 8 x 255 lbs.  First 3-4 reps felt good, but by 5 & 6, I could feel myself getting fatigued and losing focus.  The last 6 inches on the 6th rep did it.  I felt the pain in my lower back.  No popping or anything, but I knew it wasn’t good and would be for this.  Well, the next 2 days I spent laid out on the lazy-boy popping pain & NSAIDs.  I went for an emergency session with Victoria Van Helvert Massage Therapy Friday afternoon.  By Friday evening, I still wasn’t sure I was going to run the next day.

Saturday morning, I got up, my HRV said I was good to go.  My back was still sore/stiff, but felt better.  I decided to take a ride to the site, at the very least to get my t-shirt.  I still brought all my racing gear just in case.

Once I got there, I picked up my stuff and felt energized.  I “suited up” and ran a 3-4 min warm up.  There was no pain while running so I decided to go for it.

Based on the Crystal Beach 5k result of 29:55, I adjusted my original goal for the 8k from 50 min to 48 mins.  But, because my back was messed up, I wasn’t expecting to reach 48m, not to mention the windy conditions.

The weather for the race was perfect – Partly cloudy, 10°C, with a 10-15 kph SW wind.

Race Bib
Race Bib

Race started on time at 10 AM.  I started mid pack and had to fight my way through slower runners at the beginning and was actually pacing myself a little too slow.  Once I got in a rhythm I slowly increased my pace, kept an eye on my heart rate, and worked the wind to my advantage whenever I could.

Around the 5k mark, I literally got a 2nd wind.  My paced picked up without my heart rate or PRE changing.  I rode that wave until midway through the 6k mark.  Then it got hard.  Even at this point I was at an average pace 6:04 which would have meant a 48:24 finish time.

But, when I passed the 7k marker, I still felt good and increased my pace – significantly.  And the last 500m, I dropped the hammer and passed a couple more people.  To my surprise, when I crossed the line, I looked at my Garmin and it showed a 5:57 average pace and a 47:36 finish time, which is 24 secs faster than my ambitious goal time of 48 mins. :)

Results Summary:

Official Chip Time: 47m 36s
Average Pace: 5:57 min/km (9:34 min/mile)
VDOT: 32.1
Overall Placement: 120 of 174 (69%)
Age Group (M40-44): 11 of 11 (100%)
Race Weight: 251.4 lbs
Official Race Results: CLICK HERE
Garmin Data: CLICK HERE

 

So now what?  The plan is to continue to build the run base, and start the bike base later in December.  The next planned race is February 15 2016, the Grimsby 10k.

Doesn’t look like I can plan to do this race next year as it appears not to be coming back in 2016.  Unfortunate because it’s a nice distance and a nice spot to have a race.

Strength Training Update

liftingThis week concludes the 2nd cycle of Wendler 5/3/1 (modified), and here are the 1RM for each major lift;

  • Squat: 309 lbs (Goal 350 lbs)
  • Deadlift: 306 lbs (Goal 400 lbs)
  • Bench Press: 227 lbs (Goal 300 lbs)
  • Standing Military Press: 122 lbs (Goal 180 lbs)
  • Bent Barbell Row: 144 lbs (Goal 200 lbs)
  • Barbell Curl: 82 lbs (Goal 100 lbs)

Upper body is still the weakest link, especially the upper back.  Yes my deadlift is about the same as my squat but that’s because I tweaked something in my back while doing my heavy set this morning and didn’t get all my reps in.  Hopefully I can recover from this fairly quickly.

Once the goal weights have been reached, focus will change to hypertrophy in the 8-12 rep ranges for the upper body movements.  Lower body size is not a concern as it’s already bigger than I would like it, therefore I will continue with low reps (under 8 reps) to maintain strength numbers.

Pre-Race: Casablanca Classic 8k (2015)

casablancalogoIt’s that time of year again – the Casablanca Classic 8k race presented by the Niagara Running Series.

Last year, I ran the race untrained and suffered immensely.  I finished with a time of 56:17, which put me last in my age group.  At least there’s only one way this weekend’s race to go and that’s up.  I’ve had a solid 13 weeks of run training leading up to this race this year, which means a significantly better performance.

My goal is a 48 min finish and based on some analysis and my recent submaximal efficiency test, I believe it is doable but it will certainly be challenging.

The weather for this Saturday’s race is looking perfect; a mix of sun & cloud, temps around 8°C, although slightly windy with 20 kph winds out of the west.  Most the of course is ran in a SW/NE direction so there will be opportunity to take advantage of some tail winds.

Following the race, I have a 30 min stretch session with my great massage therapist, Victoria Van Helvert.  Full body massage follows on the Monday.  😀

Stay tuned for race recap!

Weigh In: Nov 4, 2015

weekly-weigh-inIt’s been awhile since I’ve posted a weigh in, but that’s simply because there hasn’t been that much movement.  Diet continues to be my greatest challenge.  My training has been 100% complaint since August 18th.  But, with a race coming up in 3 days, it was time to post some numbers.

Weight: 250.2 lbs (-3.8 lbs in 4 weeks)
Body Fat: 35.7% (-0.3%)
LBM: 160.9 lbs (-1.7 lbs)
Fat Mass: 89.3 lbs (-2.1 lbs)

Here’s the chart up to Nov 4, 2015:

Weekly-Nov11