#373: Numbers, Numbers, Numbers

TALE OF THE TAPE...

	1/20/08	4/27/08	7/20/08	4/16/10*	3/17/11	7/1/11	10/23/11	Change
Weight	405	366	357	397	292	262	261	(1)
BMI	49.3	44.5	42.9	48.4	35.5	32	31.8	(0.2)
Body Fat %	43.8	31.1	31.4		29.1	24.5	23.7	(0.8)
Lean Mass	228	231	245		207	198	199	1
Resting HR	87	70	68		64	62	58	(4)
Neck	19	18	18		17.25	16	16	NC
Shoulders	59.5	55.5	59.5		55	52	52	NC
Chest	58	57	58		50	46.5	47.5	1
L Biceps	15.5	16	18		13.5	13	13	NC
R Biceps	16	16.5	19		14	13	14	1
L Forearm	12.5	12.25	13		11.5	11	11	NC
R Forearm	13	13	13.75		12	11	11.5	0.5
Waist	59	52	50.5	60	46	43	41	(2)
Hips	61.5	57.5	56.5		51	48.5	48	(0.5)
L Thigh	29.5	30	26		27.5	27	25.5	(1.5)
R Thigh	30	30	26		28	27	24	(3)
L Calf	20.25	20	20		18	18	18	NC
R Calf	20.5	20	20		18	18	17.5	(0.5)

*4/16/2010 was the day Pennsy was diagnosed with Cancer.

This update is based on my measurements from Sunday morning, before the Iron Horse.The changes continue, but have slowed down considerably. I plan to spend the rest of the year giving much more attention to the weight room. I want to build some more upper body strength and cut some weight before I start training for the spring races.

RUNNING LOG

68 degrees. 4.17 mi/59:14 @ 2:30(est). Legacy out and back. Red Pegasus. 3:00 run/1:00 walk. PERFECT day. EZ recovery run.

Today's run was an easy recovery jog on the Legacy trail. I deliberately slowed down every time I felt myself starting to slip into my familiar, 11:00/mi pace. I also started experimenting with more frequent and longer walk breaks. The Nike+ site is down, so I don't have split times, but I'm sure they were level. It's the easiest 4 miles I've ever run, and my legs felt a lot better after I was finished. I still had quite a bit of lingering soreness from Sunday's race. I did a little reading, and it seems I did not walk as much as I should have after the half. But this little jog helped a lot.

WEIGHT ROOM
3 sets / 15 reps / Super sets / 1:15 rest between sets

Exercise	Weight
Squats	135
Seated Cable Row	170
Supine Hip Extension	40
Dumbbell Push Press	20
Dumbbell Rotational Lunge	20
Swiss Ball Crunch

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OK, here's how this workout goes... You do one set of squats, then one of rows, then squats, then rows, etc. Once you've done three sets of each, you move on to the next "super-set." this is part of the Fat Loss program from Schuler and Cosgrove's New Rules of Lifting. You know how crunches feel a little wussy sometimes? By the time you get to the crunches at the end of this workout, you have a lot more respect for those little sit-up things. The way I was grunting and groaning, you'd have thought I was pushing a broken down truck.

I didn't intend to do all this today, but I vegged yesterday, and wanted to get back on schedule. I'm looking forward to some exhausting, undramatic days at the gym.

And speaking of the gym... I just got word, I've been hired to work at the Y where I've been working out all summer. I'm so excited to start. I'm hoping I'll be of use... might ever be able to steer some survivors toward the program. And I'll always have an excuse to be at the gym! Fall is shaping up...

Peace,
Pennsy