10K Finisher

Last week I got back, losing 4.6 pounds. This week was an even more amazing follow-up! I ran a 10K on Monday (the VRC Total Solar Eclipse 10K) and today I ‘eclipsed’ my previous best weigh in, breaking through the 100-pound barrier with a 7.7-pound loss this week. That brings my total weight loss to 101.8 pounds!

Running a 10K

I’ve said before that I am not someone who loves running. I have taken it up as I have lost weight solely because it is an easy way for me to get my heart rate up for a 20-minute workout. I have been mixing in runs with my Tabata and strength workouts since March and have slowly been extending my distances. In May I ran my first 5K distance in 20 years and ever since then I have had an internal desire to run a 10K – something I have never done before.

When I saw that the Virtual Running Club was doing a 10K during the eclipse, I thought that would be a great opportunity for me to record my first 10K in a memorable way. It was a lot harder than I imagined and I was a lot slower than I even thought I would be, coming in at 1 hour and 28 minutes, but I did it. Another step forward…

Back in the Gym

Back in the Gym

I also realized this week that I have been skipping my strength workouts for far too long. I was injured, and then I was away, and… I don’t know what happened, but I looked back and it has been several months since I got to the gym for a real strength workout. I have some dumbbells here at the house so I have been doing resistance training, but nothing in the >100 pounds category. This week I got back to the gym and got under the squat bar, did some bench press, rows, and deas lifts. It was awesome and I remember now why I wanted to keep that on my calendar. I was out of practice and unable to match my lifts from the last workout, so I need to be more consistent. I was also very sore the next morning 🙂

Report Card

I’m tracking 5 key categories that I have learned impact me the most. Here is my report card for this week:

Category Rating Comments
Total Calories Fail My daily average for the week was 2,644 calories, and with exercise factored in it was 2,305. This is slightly over my goal of 2,200 calories, but I chalk that up to a big increase in activity this week and I’m not very worried.
Intermittent Fasting Fail My goal is to fast for 16 hours every day, and I only hit that 5 days this week. The two days I missed were due to schedule (like when I ran my 10K) so I’m not too worried about this.
Supplements Pass My goal with supplements is to make sure I have my NingXia Red every day, take my vitamins (Core Supplements) at least once a week, take Aminowise after workouts, and replace at least 3 meals a week with Slique Shake. I got all these in this week.
Sugar Fail My goal is to average <60g of sugar per day and this week I averaged 94g this week. Most of this was from natural sugar in fruits, so I’m not too concerned with this being slightly over.
Exercise Pass My target is 5×20 minute high-intensity workouts each week and I got in a total of 7 including running a 10K.
No Sweet Treats Pass Last week I added a goal of saying no to sweet treats like ice cream, cookies, cake, etc. until I hit my overall goal of 240 pounds. I stayed on track this week.

Weigh In

Here are all the details from my iHealth Core wireless scale:

Category Started At Today Total Change Goal
Weight 343.2 lbs 241.4 lbs -94.1 lbs 240 lbs
(NIH suggests 200)
BMI 43.1 30.3 -12.8 <25 
Body Fat 37.0% 22.9% -14.1% <25%
Lean Mass 216.2 lbs

63.0%

186.0 lbs

77.1%

-30.2 lbs

+14.1%

76%-82% of weight
Body Water  41.6% 51.9% +10.3% 37%-63% of weight
Muscle Mass 201.0 lbs

58.6%

175.9 lbs

72.9%

-25.1 lbs

+14.3%

 >35% of weight
DCI 3799 kcal 2854 kcal -945 kcal n/a
Bone Mass 10.3 lbs 9.0 lbs -1.3 lbs n/a
VFR 20 10 -10 <12 

 

Continue On…

Continue on to the Week 46 Results:

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or head back to the first post: Starting My Health Journey

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