Tuesday, January 3, 2012

My first run this year!

I'm hoping to lose some bad-weight (mostly fat) this year and put on some good-weight (mostly muscle) - so we've planned out a running schedule to do so.  Matched with good food choices, I'm hoping to bring the weight down in the next 20 weeks by at least 20 lbs.

Yesterday's Workouts:


RUN: 
4 miles @ base + 4x30 sec hill sprints (http://connect.garmin.com/activity/138502616)

Split
Distance
Avg Pace
Avg HR
Max HR
Calories
1
2.04
11:49
128
154
223
2
0.06
8:26
115
138
6
3
0.07
13:40
134
140
7
4
0.06
8:36
123
139
5
5
0.07
13:40
136
142
7
6
0.06
8:57
132
144
5
7
0.07
14:55
137
149
7
8
0.05
9:09
124
137
5
9
0.06
13:29
137
141
6
10
2.05
12:12
124
137
214
 Summary
4.58
11:57
127
154
485


It wasn't really base pace for me because it was freezing cold!  It was 15°F light flurries, feels like 1°F (-9°C feels like -17°C).  Winds were from the north at 15 m/h (24 k/h).  My only defense was Alpaca socks, two track pants, cotton turtle neck, thermal sweatshirt, windbreaker, mittens, and toque.

WEIGHTS: 
2x15 Hammers/Triceps extensions/Shoulder Press/Push Press/Lat Pull-downs/Planks/Shoulder taps

FOOD:
Calories:             1424
Carb:                  54%
Protein:               26%
Fat:                     20%

Net Calories: 1424 – 2000 (for day) – 485 (for running) – 62 (for weights) = - 1123

Things to improve for today: drop the fat, increase the protein, add some more good calories, increase the lb-age on the weights slightly for tomorrow.

I hope you have all started the New Year on a positive note.  To quote EMZ: You've friggin GOT THIS!


8 comments:

Ewa said...

Szczesliwego Nowego Roku!

Good start Andrew, just keep at it.
Where do you get alpaca socks? My feet do not like the cold and I will be heading for the mountains in Feb.

The Unexpected Runner said...

Don't you just love winter???? I FEEL like an Alpaca (or the staypuff marshmallow man!) once I have all my gear on for those freezing days!

Great start to the year!

it's all about pace said...

Nice work and solid plan.

you are off to a good start!

Jill said...

I don't think I own two pairs of track pants!

Great start to the year, can't wait to see all the positive changes this year for you.

Kate said...

I want to be more conscious of what food I'm eating and make better choices. I want to actually do that instead of just "wanting to". Dropping 20 lbs would be a great change for me.

It wasn't as cold here (low 30's/high 20's), but the wind was crazy strong. We went for a family hike, which is way colder than a run, especially when the 8 year old climbs every. single. rock. on the river (windy) side of the hill.

Anyway, looks like you're off to a great start! Hopefully I can catch up. :)

Annette@(running)In the Right Direction said...

Sounds like a good plan good luck with it! Keep warm!

Elizabeth said...

Great start to the year.

Kepa said...

Awesome way to start off 2012!!!