Monthly Archives: March 2010

Bod Pod Results – Test #2

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Totally forgot to post the update for the 2nd Bod Pod test I did on my 11-week weigh-in, so here goes:

During my lunch break on March 25th, I went to Brock University in St. Catharines to get a 2nd Bod Pod test done to compare my results from my first test on Feb 8th.  Below are the tabulated results.

Feb 8 2010
Bod Pod		 Mar 25 2010
Bod Pod		 Difference
Time Frame 6.5 weeks
Weight(lbs) 217.6 lbs 200.9 lbs -16.7 lbs
Body Fat % 20.9% 14.9% -6.0%
Fat (lbs) 45.5 lbs 30.8 lbs -14.7 lbs
Lean Mass (lbs) 172.1 lbs 170.1 lbs -2 lbs

I plan to go again after this 12 week stretch. I have updated my goals which reflect numbers that will be from the Bod Pod test rather than my home scale, and OMRON BIA tester.

June 17th Goal:  Weigh 192 lbs @ 12% body fat or less based on Bod Pod test results #3.


Swimming – The Ongoing Battle

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Hopefully not me on June 26th

It’s been awhile since I’ve posted an update on my swimming advances.  That’s probably because there hasn’t been that much improvement, sad to say.  Well, that’s not entirely true.  I am hitting the pool 4-5 times a week, and it seems that my distances are getting longer before I’m almost drowning, but I still have a long way to go.

I had a goal listed to SWIM 200M NON-STOP by April 1st.  Well, April 1st is in a couple days, and I’m not sure I’ll be able to pull it off.  I will be trying for sure Thurs morning.  I’ll probably pull it off, but it won’t be pretty.  I’ll be on my back probably more than on my front, but I will attempt to do 8 laps relatively non-stop assuming I don’t encounter any waddlers.

I did get a freestyle snorkel to help work on form without the worry of breathing, and it certainly has helped as I can go WAY further with the snorkel than without it.  I’m still training without the snorkel, for example; this morning I did a total of 7 laps total(350m), 3 laps of those were without the snorkel.

Bottomline, I’m going to keep plugging at it until the last minute of my first triathlon.  I have until June 11th to change from a triathlon to a duathlon. :)


Race Recap: Around the Bay 5k, Hamilton ON – March 28, 2010

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Once again, the weather didn’t look promising but the rain held off, and it turned out to be perfect running weather; Overcast, 3C and no wind.


PRE-RACE

7:00 AM – Got up and have the usual All-Bran/milk/protein powder breakfast combo with a banana.

7:30 AM – Hit the road with the customary stop at Tim Hortons.  Mrs. FatGuy, and FatGuy’s mom were coming for the event also this time.  :)

8:45 AM – Arrived in Hamilton ON and proceeded to park the car, and make our way to Copps Coliseum.  Since race packet pickup/registration was on Saturday, it was just a matter of getting ready to run and find a place for my 2 fans to have a seat.

9:20 AM – I had everything hooked up & ready to roll.  Met a fellow runner and had a brief chat.  Nice to meet you Al. :)

9:35 AM – I headed downstairs to the starting area only to see almost 2000 people already standing behind the gate.  My odds of starting at the front at that point were nil.  I did some kick sprints and then stretched a little to warm up.  I then tried to find a spot mid pack, but that didn’t help me much….more on that later.

9:45 AM – Horn sounded, but from where I was, didn’t start moving for over a minute.  Since they score these things based on “gun” time and not chip time, I was a little disappointed.


THE RACE

My strategy for the race was as follows:

  • First 4 kms – 5:30 min/km pace
  • Last km – Go by feel, but faster than 5:30.  I was shooting for an overall 5:20 to 5:25 min/km average pace

The 1st km was just dealing with traffic….and lots of it.  It was like a freeway at rush hour and I knew this was going to affect my pacing.  But I did the best I could and got going.

For the following 2-3 kms was kept dealing with traffic, and trying to find a groove.  I felt good overall, heart rate & breathing was in check, everything was still on track.  My Garmin was telling me my average pace was holding @ 5:30 min/km which was perfect.

From 3-4 kms; encountered a hill I didn’t know existed for this run.  I slowed my pace a little not to drain the legs for the climb.  Must have worked as I still felt great at the top.  I knew I would need to drop the hammer pretty soon.

The last km went by fast, probably because I was “hauling the mail”.  Seeing the coliseum just around the corner I bolted, passing alot of people like I was running from a wild animal. :)  The finish line was inside the coliseum, which meant going in through the back entrance, down a steep concrete ramp.  My legs felt like limp noodles at that point, and when I saw that ramp, I was so paranoid I would go head diving, I had to slow down a little.

I crossed the finish line, arms in the air with the clock reading 28:03, but that’s “gun” time.  The timing chip time was 26:47 mins, which is way better than my initial goal of 30 mins.  Yes, it took over a minute to get out of the “coral”.


POST RACE

After the race, we were given all kinds of food treats and of course a finishers medal….my first. :)  Then I went upstairs and found my fans.  After eating up a banana and a bottle of water, I got changed, and headed for a Tim Horton’s Bagel BELT.  Yummy…that hit the spot!

Official Results Here

Results Recap:

Official Gun Time: 28:03 mins
Official Chip Time: 26:47 mins
Avg. Pace/Speed: 5:21 min/km, 8:38 min/mile, 7 MPH
Overall:  437 of 1804 runner
Age Group: 27 of 67 (M35-39)

Next on the race agenda:  Mercedes 10k in Oakville, April 25th 2010.


Weigh-In: March 25, 2010

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This week ends an 11-week mid-goal stretch that started January 7th, after my first 7 week holiday challenge that started November 19th 2009.  This mid-goal was to reach 200 lbs with 22% body fat or less.  With that said…….

This weeks numbers:

Weight: 197.6 lbs (down -5.0 lbs from last)
Body Fat: 21.0% (down -0.8% from last week)
LBM: 156.1 lbs (down -2.3 lbs from last week)

All I can say is HOLY SH**!  I know there’s probably some hydration influence in this weigh-in. although I felt I drank plenty of fluids yesterday and last evening, but I also ramped up the training this week considerably.  Bottomline is:  I MET & EXCEEDED MY GOAL! Here’s the photo evidence!


Photo evidence!


In those 11 weeks, I loss a total of 23.6 lbs & 4.6% body fat!

My next mid-goal is another 12-week stretch which would bring me to June 17th…1 week before my main triathlon event.  I initially had the goal set at 190 lbs & 19% body fat, but I think I’ll revise that now a little considering the new results;  June 17th goal:  185 lbs & 18% body fat.

This afternoon I have another Bod Pod test at Brock University.  Can’t wait to see how it correlates with my first test, and my OMRON.

Weigh-In: March 18, 2010

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This weeks numbers:

Weight: 202.6 lbs (down -1.4 lbs from last)
Body Fat: 21.8% (down -0.6% from last week)
LBM: 158.1 lbs (up 0.1 lbs from last week)

Another successful week for fat loss and training.  In the last 2 weeks it shows I’ve gained almost a lbs of lean mass, and loss 2.8 lbs of fat.  Can’t ask for anything more.

I’ll stick with my current food intake balance since it seems to be working.

Next week is a goal marker for me.  My goal was to weigh 200 lbs, and have 22% or less body fat.  I’ve already reached the body fat part of it, but still shy 2.6 lbs for the weight goal.  I could pull it off if I wanted to, but I don’t want to do something to upset the balance.  If I’m shy a lbs or so, I’ll still be happy with my progress.