December 2015 – Fitness Report
December – Fitness Report
December marks the second month of training for my 2016 triathlon schedule. I haven’t been active in triathlon since 2008 and I haven’t been swimming or biking for at least the last year. I am trying to approach the next year by focusing on the basics. During the winter I plan to build strength and in 2016 begin more sport specific workouts (swim, bike, run).
I am focusing December on Running and Strength so cycling is taking a backseat.
In the crossfit world there is a workout of the day or WOD. And it consists of a warmup, a strength focused workout, and then the metcon. The metcon is short for metabolic conditioning. The strength component is usually working on a specific olympic style lift (clean, jerk, snatch, deadlift).
The metcon is always different and generally you are doing simple exercises in succession and possibly several rounds of that. Usually as quick as you can to complete the set or as many rounds as possible (AMRAP) within a given time. The point is do work very hard for a short time. If you complete the workout with the prescribed weight that is Rx. Anything less and that is scaled. As a new comer to crossfit all my workouts are scaled.
There are many critics of crossfit and they are certainly entitled to their opinion. However; the view I take is anything that gets you off the couch and exercising is a good start.
I haven’t done much running this month. I have done three runs. The first was to calibrate my new Garmin Vivofit 2 to my walking and running stride lengths. I failed to count my steps before so it didn’t accomplish that goal. However; I did get a run in so that is positive progress. I did this over the Christmas break.
My second run was to finally complete the custom stride length. I was successful and my garmin activity tracker is better at calculating distance. My third run was to help me mentally decide if I would be ready for the Nashville Zoo Zoo Run Run 5k race.
What I find most surprising about running is that early on I do not hate running like I have in the past. While it is too soon to say that I won’t come back to that opinion I am trying a few new things.
First I am trying to work on my running form. Eric Orton who is the coach from Born to Run wrote a book called The Cool Impossible. In it he discusses form, exercises, and preparation to running. The exercises focus around using a slant board and disk to build leg strength.
Initially doing these exercises I thought it was silly until after these few runs. The parts of my body that hurt in the past as a heel striker where different from the parts that hurt using a fore foot strike.
|1||12/20/2015||1.0||9:44||9:46||Run Test (band)|
|2||12/20/2015||1.0||14:10||14:09||Run / Walk|
|3||12/25/2015||1.0||10:04||10:02||Run Test (band)|
|4||12/25/2015||2.54||30:52||12:10||Run / Walk|
|5||12/29/2015||2.67||26.50||10:03||Pre 5k check up|
I describe crossfit above to say that a scaled crossfit workout is currently difficult to complete. Which is to say that I am feeling the benefits of the exercise in many places of my body. My hope is that within a few months I can begin to get closer to Rx workouts.
My intentions are to run my first 5k in January 2016. I’d like to have a sub 30 minute time. In my January update I should have the results.
Until then keep your wheels down.
|Date||Temperature (F)||Heart rate (bpm)||O2 Saturation||Weight (lbs)||Body Fat (%)||BMI||Total (min)||Deep (min)||Systolic||Diastolic||HRV4T||iThlete|
|30 Day Avg||98.68||64.94||97.23||212.51||23.28%||25.87||469.68||146.97||124.15||77.00||7.5||77.0|