kaburns1214 Mentor Group 2011 Part 2 - CLOSED (Page 43)

Water running is so much fun (ok not really, but its kind of nice to know someone else is sharing my pain).

You don't have to give up the grains, you just make sure that you eat them in your workout windows.

I think one of the biggest challenges of the core/paleo for atheletes for someone who is at race weight is to eat enough to maintain body weight (while transforming fat into lean muscle).

Have you ever had a body fat test done?

That is awesome

Make sure you bring fluids.  My best running ever was the year I spent the summer in Atlanta and generally ran at mid-day.  You learn to deal with the heat and humidity (and it only makes you stronger).

My family goes through 2 bags of string cheese a week (the 24 pack bags)!!  My kids and husband love it.  Sometimes I'll buy Muenster slices and they're gone in a matter of days. 

I only ever had some generic body fat testing done before I started working with a personal trainer last Sept.  I don't remember what it's called, but I had to hold a machine in both hands.  I know that's a pretty inaccurate way of testing body fat (proper way is to be submerged in water; no?).  That test wouldn't apply to me now anyway, because I was 5 months post partum and still hanging on to 27 lbs. of baby weight, which I have since lost (and then some). 

The hand held method is pretty bad.  Submerged in water is best, but a caliper test is fine.  If I were you, I get your BF % measured with caliper (pretty much any gym offers this service).

Essentially you're not looking for a weight, you're looking for a BF %.  You may actually need to gain fat or find that your BF % is high(er) and that you need to work on turning fat into lean tissue or find out that you're perfect.  Depending on your BF % you can tweak your nurition accordinly.  For me, I'm at about 22% BF right now and looking to get down to 15%. 

Weight without BF% is a pretty meaningless number. 

What BF % is the average athlete (not elite #s, as those are really low)?  18-22% is average for women; right?  I agree that it's not about the number on the scale, which is why diet composition is so important.  You can have a stick thin person who has a BF% off the charts.  In general we tend to look smaller the lower the number on the scale though, and that's what other people see (even if we have details about BF and muscle).     

For women, the athletic range is 12-16% ish.  Pros are usually around the 12% mark.  You have to be careful not to go too low because its starts to affect hormone levels. 

For men, the numbers are much lower and pro men are in the mid single digits. 

But for people of the same height, 12% body fat can have a very different scale reading.  I know of a few athletes who were very lean, but cut cut muscle mass in order to get to a lower scale numbers.

I think 18 - 22% sounds about right.  ETA - Just saw Kelly's post - 12 to 16%, that seems low.  When I was working with a trainer and having the calipers done on a regular basis to see progress, the lowest I got was about 17 or 18%.  And that was very tough to maintain.

I survived the heat at lunch, barely.  Took a bottle of really cold water, but it warmed up pretty quick.

My plan called for 10 min. warmup, 2 X 6 min. Z4 w/ 2 min. recovery, with rest of run Z2.  With the heat and hills around here my HR was easily in Z4 with me barely picking up the pace.  Then during the recovery it never really dropped.  I think the final 30+ minutes after I was still in Z4.  Need to upload my Garmin, but it was beeping at me the entire time.

So my question is, if you're supposed to do some Z4 intervals, does it make a difference how you get to Z4?  If I ran on flat, and it was cooler, I know my pace would have been faster.  But doesn't it really all come done to effort, and because it was hot and hilly, the effort was still there, just at a much slower pace?

The only thing I have to say is "Holy Sh*T"    That is FAST.  Simply awesome!!!!  Nice job

Kel tells me the same thing.

Uhm... yeah... agreed. 

Hour plus on the trainer and time in the pool this morning.  Today is my Friday.  My family starts showing up today for the weekend celebration of my daughter's and my bdays.  Long run tomorrow.  Wife is already dropping hints she doesn't want me doing my long ride on Sunday.  Booo to that.  And SOB IMTX registration is still open.  Argggggghhhhh.

http://www.youtube.com/watch?v=edBOj0R51lM

My new pre rigorous training video.

Happy Birthday to you and your dauther!  Have a great family weekend. 

1:15 tempo intervals on the trainer this morning + 3 mile recovery run tonight.  I have tomorrow off and LSD run scheduled for Saturday, then it's a recovery week for me.  The recovery couldn't come at a better time, as my children have lots of year end wrap up stuff at school, so I'll be busy with all of that. 

I think I'm starting to garner a reputation as 'dream crusher' in the C&A forum. 

A guy stated that his goal was to KQ in 4-4.5 years and currently running 20min/mile.  I just couldn't sit back and let others feed him endorsement without baselining the realities.