This week I was able to dial in my exercise and recovery routine. I got in 6 workouts, 3 of which were running at least a 5K. I weighed in at 250.2, down 0.2 pounds this week. I consider that really good after having a big week last week of 4.4 pounds. Keeping it off and adding a little more to it is a big win in my book. It would be great to get under 250, but I’m patient.
New Shoes and Running
This week was our 20th wedding anniversary and my wife surprised me with a trip to Fleet Feet Sports for new running shoes (and socks). I have always had trouble buying shoes because my foot is basically a giant square block. The experience at Fleet Feet was amazing, they spent time asking about my goals, looking at my feet, and watching me walk. Big difference from any other shoe store I have been in and I highly recommend them. They found me a great pair of Brooks shoes that are super comfortable and also convinced me not to run in cotton socks, so now I have synthetic running socks. Today I got to put my new gear to the test, so I ran a 5K through my neighborhood. I could immediately tell a difference from the shoes I had been wearing, and even though my time was the same as my last 5K, I felt much better when it was over.
Speaking of running a 5K… I have said many times that I hate running, so why do I do it? I do resistance training 3 days a week and I love those workouts. I wanted to be able to add in an exercise the other 2-3 days that would let me get my heart rate up for 20 minutes. I have found that running 2-3 miles allows me to do that. I’m running at a very slow pace (12 to 14-minute mile), but still getting my heart rate up above 160. I still don’t like running, but I can’t really do my resistance workout every day – I’ve tried and I’m too exhausted.A 5K is just over 3.1 miles and I have found that my first 1/2 mile is not in my target heart rate, so I really need a little over 2 miles to get to my target heart rate and stay there for 20 minutes (which is my goal.) I found a route through my neighborhood that is a little over 3 miles, so that lets me get to my target heart rate, stay there for 20 minutes, and even do a cool down power walk before I get back home. As a result, if I plan it right, I can run for 3.2 miles. I did my first on May 15 and since then, have done 4 more. Some days I do a warm-
A 5K is just over 3.1 miles. I found a route through my neighborhood that is just about 3.5 miles, so that lets me do my warm-up, and cool down, while still having the option to run 2.5-3 miles. Somedays I run more and actually run a 5K. If I don’t run the whole way, then I don’t count it. I did my first 5K on May 15 and since then, have done 4 more including today. I use Runkeeper to track them, which is great to look back at and see my progress. I’m happy to say that my first was a 13:45 pace and today’s was 12:56, so I am getting faster.
I’m tracking 5 key categories that I have learned impact me the most. Here is my report card for this week:
|Total Calories||Fail||My average for the week was 2,490, a little over my goal of 2,200 but not by much.|
|Intermittent Fasting||Pass||My goal is to fast for 16 hours every day, and I hit that every day this week.|
|Supplements||Pass||My goal with supplements is to make sure I am getting my NingXia Red every day with Slique Essence, taking my vitamins (Core Supplements) at least once a week, and replacing at least 3 meals a week with Slique Shake. This week I achieved all three and have also added Aminowise to my post-workout routine.|
|Sugar||Fail||My goal is to average <60g of sugar per day and I averaged 84g this week. I did still have a few desserts, but a lot of my sugar this week came from fresh fruit, so I’m ok with this result.|
|Exercise||Pass||My target is 5×20 minute high-intensity workouts each week. This week I managed to get in all 5. I even ran two 5Ks this week!|
Here are all the details from my iHealth Core wireless scale:
|Category||Started At||Today||Total Change||Goal|
|Weight||343.2 lbs||250.2 lbs||-93.0 lbs||240 lbs
(NIH suggests 200)
|Lean Mass||216.2 lbs
|76%-82% of weight|
|Body Water||41.6%||53.1%||+11.5%||37%-63% of weight|
|Muscle Mass||201.0 lbs
|>35% of weight|
|DCI||3799 kcal||2945 kcal||-854 kcal||n/a|
|Bone Mass||10.3 lbs||9.7 lbs||-0.6 lbs||n/a|
Continue on to the Week 39 Results:
or head back to the first post: Starting My Health Journey