Today I got a good view of where I am at and how far I got to go<\/p>\n
I ran a Two Lap in the morning.
\nTime: 27:04.16<\/p>\n
Recall my record is 22:42.44, over 4 minutes needs be trimmed in order for me to match this record.<\/p>\n
Weight now is accurate, it is in the morning after my workout before breakfast. Tomorrow will be interesting in that I run a four plus, I will shoot to run a four plus and a one lap, and walk a final lap. <\/p>\n
Let’s look at the math, have to do this occaisonally to see what I am up against, <\/p>\n
My first race is the 12k Seahawks run. 12k = 7.46 miles, and the FAQ on the registration site says I have to maintain a 20 minute mile… that’s nothing, I think I can maintain that pace today considering 5MPH is a 12 minute mile and that is actually pretty slow to me, so I am absolutely not worried about finishing and maintaining the minimum speed. <\/p>\n
Distance is a little more of a challenge, tomorrow I will get a good idea if I can do a long run, if you recall I will be hitting a little more than 5.5 miles tomorrow. I will up that to 6.5 next week and 7.5 the week after.<\/p>\n
Weight is key too, less weight to me always translated to better speed, I was about 247-250 before the race, I am shooting for that for the 12k. To make it simple lets say I have to lose 9lbs in exactly three weeks starting Sunday.<\/p>\n
That is 3 lbs per week, at the edge of what is safe (maybe a wee bit pushing it). That translates to having a 10500 calorie deficit per week, for three weeks.<\/p>\n
To make calculations simple, lets say my BMR is 2250, my burn rate at rest, I am not into heavy dieting so I will maintain an intake of 2000 calories per day, which is realistic. I can push a little more, but let’s just say 2000 for now. That gives me 1750 just by eating normal!!! Not even a starvation diet. <\/p>\n
So 8750 more calories. I hit the gym 3 days a week and typically my warm up burns 600 calories, so that minuses 1800 Calories.<\/p>\n
That leaves 6950 calories, nearly 1000 non-gym calories per day!!!! A 1 mile run burns about 200 calories for me, so each day I have to run 5 miles. Not gonna happen. Saturday is possible, also I am actually running 5 miles and walking 1 which I would credit about 150 calories. 1150 Calories on Saturday<\/p>\n
Need to find another 5800 calories to burn. Tuesday and Friday are my two a days where I run in the morning. I typically run 2 miles those days, that’s 800 calories.<\/p>\n
Down to 5000, I have not counted any workout for Sunday, Monday, and Thursday<\/p>\n
Sunday can be a 2 lap that’s 400, Monday can be a 2 lap + 1 walk, thats 550 and Thursday has to be a rest day at 1 lap run 1 lap walk making it 350 so those days makes 1300, bringing me to 3700.<\/p>\n
I dunno if I can do this… still short. Anyway, can think about it some more tomorrow, since I will do 1150 calories.<\/p>\n
Weight: 258.0<\/p>\n","protected":false},"excerpt":{"rendered":"
Today I got a good view of where I am at and how far I got to go I ran a Two Lap in the morning. Time: 27:04.16 Recall my record is 22:42.44, over 4 minutes needs be trimmed in … Continue reading