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Weigh-In: Feb 18, 2010

This weeks numbers:

Weight: 206.5 lbs (down -4.5 lbs from last)
Body Fat: 23.2% (down -0.8% from last week)
LBM: 158.6 lbs (down -1.8 lbs from last week)

I’m kinda of surprised at the big drop, but I think I attribute this to my nutrition switch.  Up to last Thurs, I was basically splitting my macro nutrients into 55% carbs, 30% protein, & 15% fat, with one day of the week (usually on Sunday), I’d bump my calorie intake to maintenance (or just above) to help boost the metabolism.

Since last Thursday, I’ve gone more low carb with a 40% carb, 40% protein, 20% fat macro split, and a carb load on Sunday and today (Thurs).  So I’m thinking the big drop attributes to a low glycogen muscle stores from the lower carb intake.

I’m going to keep going with this split and see what it brings next week, then adjust accordingly.

A breakthrough…somewhat.

This week is a “taper week” for my training, which means I’m dropping my total minute volume by approx. 25% which helps the body recover/rest.  So, my Monday run was down to 18 mins. and I thought to myself; Why not see what I can do for my upcoming 3k race?  My goal is to finish under 18 mins for the race.  So I setup the following pace for my run;

1 min @ 5.5 MPH
7 min @ 6.5 MPH
2 min @ 5.5 MPH
7 min @ 6.5 MPH
1 min @ 5.5 MPH

This comes out to just over 3 kms, with an average of 6.3 MPH (or 5:56 min/km) pace.  I did the run, and my heart rate never got over 150 BPM, and averaged 145 BPM, and I felt like I could go for quite awhile yet, barely sweating.  Looking at my past training log for January 18, I did 20 mins at a slower pace (5.5 MPH average) and my average HR was 150, and maxed at 163 BPM!  To me, that spells IMPROVEMENT!

Also, during the 2 min lower pace between the 7 min sets, my heart rate dropped to mid 130s!

Finally, I checked my resting heart rate Sunday morning upon waking up, still laying in bed.  I did 3 checks: 43, 46, 44.  That my friends, is an efficient cardio system. 😀

Weigh-In: Feb 11, 2010

This weeks numbers:

Weight: 211.0 lbs (down -0.8 lbs from last)
Body Fat:
24.0% (down 0.0% from last week)
160.4 lbs (down -0.4 lbs from last week)

I’m starting to think my little OMRON is messed up.  Apparently my BF has not changed, but I still dropped almost a pound, yet, I had to start using a new notch in my belt this week because the old one wasn’t holding my pants up properly.  Hopefully this is just a hydration glitch.

Triathlon Seminar

I attended a free triathlon seminar last night at the RunningFree store in Milton, put on by Barrie Shepley & Sean Bechtel of  It was very informative & gave me new ideas to try in the pool & for my running form.

The guys seem to know their stuff, and if the budget allowed for it, I would certainly hire them as a coaches, and attend some of their training camps.

They are having one last free seminar at the RunningFree store in Barrie on Feb 10th @ 6:30 PM.  If this is something that interests you, contact Barrie at to reserve your spot.

Thanks Barrie & Sean for your time!  Good luck in 2010 & beyond!

Weigh-In: Feb 4, 2010

This weeks numbers:

Weight: 211.8 lbs (down -4.4 lbs from last)
Body Fat: 24.0% (down -0.2% from last week)
LBM: 161 lbs (down -2.9 lbs from last week)

Although the overall weight is down, most of it was LBM which is NOT GOOD!!! I know I was a little dehydrated this morning as I didn’t drink much water last night at the seminar, but still not good at this point.

I’m going to up my daily calories by 200, and have a better refeed day on Sunday and see what happens next week.