The fourth week of 2013 is in the books, and I'm continuing to have success in regards to running and weight management although I did have a few challenges on the running front this past week. Additionally I'm noticing that I'm hungry than usual, so I wonder if I have a rough week coming up in my future.
Starting off with Weight Management, I had two "over" days in the past week (Friday & Saturday) but still ended up 668 calories under target for the week. I burned 2,667 calories during the week meaning I ate back 1,999 of the calories I burned. Add the deficit to my targeted ½ pound loss, and I mathematically should have lost 0.7 pounds. Here are my actual results:
| Avg | Min | Max | Last | Avg H20 | Avg Fat | |
|---|---|---|---|---|---|---|
| 01/14-01/21 | 178.2 | 175.8 | 179.0 | 175.8 | 98.9 | 42.6 |
| 01/21-01/28 | 177.1 | 176.0 | 178.0 | 177.8 | 98.8 | 41.6 |
| -1.1 | +0.2 | -1.0 | +2.0 | -0.1 | -1.0 |
Another good week of results, however, with actual results about a ½ pound lower than expected, I could be in for a rough week this coming week. My last weigh-in of the week was two pounds heavier than last week's, but that wasn't totally unexpected.
Rant-time. Up until this week, I was working my way towards earning the "Inferno" badge on LoseIt: "You have burned an amazing number of calories for 8 weeks in a row!". And by "amazing" they mean 20% of your weekly budget of calories (the calculation is slightly off from that, but that's a rough approximation). Based on that, it's much easier for a person targeting a 2 pound/week loss to earn the badge rather than someone like I targeting ½ because at my calorie target, I have to burn ~3200 calories a week while a person who weighs the same but is targeting 2 pounds just have to burn 2150 a week. Why should someone trying to lose more weight per week be targeting over a 1000 less calories burned? If anything, the person targeting more weight loss should be targeting more calories burned to avoid losing muscle rather than fat weight. Just sayin'!
Moving onto running, as I mentioned before, I had a couple of setbacks but would still call it a good week. I skipped running on Thursday due to rain and had planned to do a long run Saturday morning but awoke with a cramp in my left calf, so I waited until Sunday to do the run. My week of running ended like this:
| M | T | W | R | F | S | S |
|---|---|---|---|---|---|---|
| 5.32 | 3.64 | Rain | Cramp | 10.40 | ||
| Total Mileage: 19.36 | ||||||
My 10.4 miles on Sunday was my longest run of the year and puts me on track for being ready for the Shamrock'n Half Marathon in March. I have the Super Bowl 10K this coming Sunday, and my original plan was to run 5 miles on each Monday and Wednesday to get to 16 miles. However, since I did my long run on Sunday, I'll probably move that to Tuesday and Thursday. Here's a graphical look at the miles for the week:
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I set a goal of 800 miles ran this year, and here's a look at my progress towards that:
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I've completed 83.90 miles in 2013, and if I keep up that pace, I'll end the year with 1134 miles. As I've said before, I think that number will drop once I've gotten past the Shamrock'n Half Marathon. I look forward to seeing if my training leads to a new 10K personal record in this weekend's Super Bowl 10K.
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