Tuesday, 11 February 2014

70.3 Ironman Starting Stats

Last Friday, despite my long day Thursday, I got up early and made my way over to Goodlife for a Body Composition Assessment. This is generally outside my comfort zone - since I gave up giving much clout to the scale a few years back. But with 8 long month of training ahead of me, the daunting task of covering 70.3 miles, and the hope (prayer/wish/desire with every fiber of my being) that I am going to remain healthy for the entirety of 2014 - I decided I wanted to see how Ironman and a Healthy year of training would change my body and my performance.

So I have decided to do a monthly check-in and see what happens as I train my booty off this year and tackle the Muskoka 70.3 in September. Sometimes you need to know where you started to see how far you have come - so this year I am keeping track.

*Cringe* Here we go. My Starting Stats for operation #make2014myBITCH are...

Body Stats...
Weight: 116 lbs
Body Fat: 20%

Goals for February:
So I am not really expecting huge changes in terms of body composition this month. Overall I would like to increase my muscle mass and strength, which in the long run would ideally decrease my body fat percentage. But I kind of doubt I will see much change in the early months of my training. Coach has stressed that I need to "Eat All the Carbs" and not drop weight early on. So I will generally continue to ignore the scale.


Conditioning Stats...
Strength: Cardio Endurance
Weakness: Chest and Glutes

Goals for February:
My cardiovascular endurance really improved with my marathon training last year, so I want to continue to maintain the gains I made here. But strength training is going to be a bigger focus this month. My assessment showed that my chest and glutes were both weak. The chest was no surprise - it has taken a serious beating over the last couple of years. But the glutes were not even on my radar, and they are the main power source for my runs. So I want to add 2x Strength Sessions per week to really start improving these muscles and gain more overall strength and power.

Performance Stats...  
Half Marathon: 2:10:16

Goals for February:
There is not much happening in terms of triathlons at this point in the year. But one of my goals is to seriously improve my half marathon time. I have a half marathon scheduled on March 2nd and I am hoping for a PR. My last half marathon was a training run, not a race, so I am hoping I can pull off a faster time. I would love to get my time down to 2 hours (or in an ideal world sub-2). But the weather has been crazy this winter, and I am not sure what race day will hold, so time will tell. The goal is just to keep training hard for the next 3 weeks, grind it out on race day, and see what happens.

Do you track your progress? What sort of stats do you use?

Love Your Favourite Darwinian Fail,
Krysten



26 comments:

  1. I have very similar stats to your (but I'm sure I'm much shorter!) and my only goal is to increase speed/performance and maybe decrease body fat a bit (just because it would be a sign I'm putting on muscle mass!) In the last month my weight has stayed the same but I've gone from 21-19% BF so I think I'm on the right track. Can't wait to watch your training progress!

    I'm also dreaming of a sub 2 hr half, but may postpone that to train for another full in April. Plus, I just really hate speed work!

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  2. You are in a good place to really conquer this ironman!! I seldom use more than weight to track my progress. I have been wanting to use measurements though since I feel like even though the scale is moving slowly, I look different. Keep up the hard work chickie...you'll get that sub 2!!

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  3. I only know running, if you are going for speed, (you seem to be doing lots of endurance already) 1 mile time trial would be a good indicator. You can derive a lot from it in terms of how you are going to perform during your 1/2 marathon. I would do this every month or eve every 2 weeks when you are building up.

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    1. Good call! I think the mile time trial idea!

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  4. This is such a great idea! I'll bet you'll have some epic body comp. changes over the course of training!!

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  5. Love this idea - interested to follow along in this journey and see how your stats improve! :)

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  6. I love that you are going to start incorporating strength! It's all about becoming stronger and faster! I don't track my stats too often anymore. When I started incorporating strength, my weight started to go up (naturally) so I ditched the scale. No time to get crazy about numbers!! As long as I am performing well and improving, I'm happy! :)

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  7. Are you running Chilly? Thing is? If the day is nice? Its an amazing course to get that PR. There is a turn at 13k where you can assess where you are and then begin to speed up and go for it if you're feeling good. Those 8k are back along Lakeshore so it is relatively flat, and you can distract yourself by looking at all of the runners going the other way. I've PR'd both times while running at Chilly. I'll be glad to follow your progress!

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    1. Yes I am!! I think weather and road conditions will be a factor, but if we get a good day its the perfect course for a PR

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  8. I love how you set that up. I think it's a fun way to take on training and gauge improvements. I look forward to reading about the journey.

    When I was training for a marathon last year, I found that even though I strength train three times a week, I still had weak glutes. It's not always about the muscle but engagement during the right time. Runners can overcompensate with hamstrings sometimes. I had to learn to love, love, love glute bridges, clam shells and monster walks. ::shudder::

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  9. I think for you taking on that challenge I could see how stats are pretty important. The only real stat I use is how my jeans feel, and if I'm spilling over a little too much in my bikini when I play beach volleyball. I found, for me, that it's worse to focus on numbers because it eats up a lot of my brain power and that's all I tend to think about. I need to focus more on strength training too. Not a huge fan. I love cardio! Good luck with your goal in Feb!

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  10. I try to use measurements and BF now when I need to get focused. Beyond that for running my test is always really how I feel at certain paces. I wish I'd had better measurements from when I really started everything to compare!

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  11. Looking forward to watching you rock this! xo

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  12. I'm reading Tom Venuto's Burn the Fat, Feed the Muscle, and while I haven't finished. I'm starting to take a serious look at a lot of numbers. Weight, Body Fat, Daily Calories, Macro Nutrient ratios... I've used a digital scale to tell me Body Fat % (also Lean Body Mass), but I don't fully trust it. Oddly, I haven't been willing to sacrifice a workout slot to run to the store to buy calipers, which is a better way to measure. I like doing things by the numbers, but I have a feeling all the recording is going to get too time-intensive.

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  13. I think you're going to kick butt this year! And see huge changes in your stats!!! You got this Half Mary :) Good Luck!

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  14. This is very exciting! Great idea to do the monthly check-ins and an even better idea to get a starting point. Good luck with your training!

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  15. Gah I just hit 'sign out' on my comment rather than publish. BAH! What I meant to say was that my glutes were really weak, much like yours when endurance was my main focus, and they were the first area my trainer wanted to target back when I worked with him. I remember doing a lot of single leg stabilization exercises, then as I got stronger, heavier lunges deadlifts, squats, etc. Just try not to do them on the day before a hard run!

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  16. So exciting for you lady! I am doing a full body composition test in March ... super excited :)

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  17. Tracking your improvements is definitely a great motivator! I'm excited to see your progress!

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  18. I love that you did the body composition test. Even if you're not trying to make changes there, it's fun to see just how training will change the numbers. Great goals. You are getting stronger and stronger by the day! :)

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  19. I have never done a body composition test. I would be interested to know mine, but I normally track how I am doing by how my clothes fit, how fast I can sprint 100 metres and how many pull ups I can do. If any of these things are lagging, I know it's time to pull up my boot straps!
    Rooting for you as you make 2014 your b*tch!!! :D

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  20. To compete in an Iron Man, you've got to track your stats!!!! Since I am not, I don't! LOL - I am no good with numbers, they actually stress me out a little too much! ha ha. I will live vicariously through you!

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  21. I just had my body fat done and it was almost 33% which makes me overweight. That was a real wake up call. I'd love to get it done again in a bit to see if I have made any changes. Where do you get yours measured?

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  22. I like that you want to track this & also help you thru this training... It cost money to do that so.. not doing it here & actually at my age, well, I am not really doing any challenges or competitions or anything so don't want to depress myself! ;) You are in great shape!

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  23. You know I love that you will be incorporating strength into the mix! All the power to you hehe ;)

    You rock my friend xo

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  24. I always find it interesting when people think you're going to drop a bunch of weight for half ironmans. I know it happens occassionaly, but most people I know (myself included!) haven't had that luxury. You typically want to eat more than you burn off with endurance sports, so I always ended up maintaining (I think I lost 5 pounds for my first Ironman - nothing for halfs). I'll be curious to see your experience!

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