Started
nutrition and workouts on 12/03/07.
WEIGHT:
Starting weight 202.6# on the morning of 12/04/07.
12/11/07: 201.6
12/12/07: 200.4
12/13/07: 199.6
12/14/07: 199.0
12/15/07: 197.8 (wow!)
12/16/07: 197.6
WORKOUTS:
Running on
treadmill until I reach my calorie
goal for the workout. 5x per week. 10% caloric output increase per week (2% per workout). Keep HR under 190 at all times. If HR is less than 180 with five minutes to go, you can increase speed for next workout.
Goal: Run 6 minute mile in 6 months (06/03/08)
12/03/07: 287
calories, run walk, ran at 5.0mph, did not record distance and time.
(...cut for brevity...)
12/10/07: 324 cal, 5.2 mph, 24 mins 00 secs. 2.05 miles.
12/11/07: 330 cal, 5.3 mph. 24 mins 02 secs. 2.11 miles.
12/12/07: 336 cal, 5.3 mph. 24 mins 08 secs. 2.15 miles.
12/13/07: OFF
12/14/07: 342 cal, 5.4 mph. 24 mins 25 secs. 2.19 miles. (did not sprint at end since HR was already 185+)
12/15/07: 348 cal, 5.4 mph. 24 mins 50 secs. 2.22 miles.
12/16/07: 356 cal, 5.5 mph. 24 mins 59 secs. 2.28 miles. NOTES (12/16/07): need to back off of speed
goal because my HR is 189 at the end of my last run. Need HR to be less than 180 at the end of a run if I am going to increase the speed the need day. Calorie
goal seems fine though I do not want to run for more than 1 hour each day. Right now, I'm at 25 minutes, so I got plenty of room there. But as I go along, I'm going to weigh less and it will take more miles to reach the same
calories.
NUTRITION:
12/3/07 - 12/10/07: Started out eating 1600
calories daily.
12/11/07 - present: Had a disappointing weigh in on 12/11/07, so I cut out the red wine to drop it down to 1420
calories daily. Also added more fiber starting 12/11/07 (currently at 39g per day, wow), if my
body doesn't like all the fiber, I will likely reduce fiber down to 34g per day. I will also monitor to see how much I lose weeks 3 & 4 (I don't want to lose too fast).
