I have spent the last few days working on updating and rearranging my blog. I dug through the HTML and CSS code and read what I could find on the net. I think I have the layout I like at this point. Based on how I have reworked the code, it will be really easy for me to change the colors,fonts,and backgrounds of my blog to go with the seasons or whatever may be going on at the time. Blogger seems to work well, once you figure out the basics of how it reinterprets the HTML code. The best part is that even with all my changes, I still can use the layout and font color tools to make most my changes going forward.
The banner picture is from the South Carolina Half Iron. I don't know If I am in it or not, but I just thought it looked good. With how I have set it up, it shouldn't be too hard to change the pictures now. I found the quote the other day when I was flipping through Triathlete Magazine and thought it was perfect.
I am really glad we decided to leave LA Fitness to join Lifetime Fitness. The club is so much nicer and cleaner. There are so many options as far as group fitness classes, including several yoga classes. I am looking forward to trying out the rock wall. Today we went in for a free fitness test. This test consists of weight, body fat via calipers, bicep strength, hamstring flexibility, and an estimated VO2 Max. The best thing is that I can go back and be retested as often as I want. I am thinking about once a month to see how I am progressing.
My results were mixed. My weight today is 252. That is about 10 pounds heavier then I was at the SC 1/2. These last 2 months of little to no activity has really done a job on me. My body fat, based on the calipers is estimated to be about 20.8 %. That is close to what my scale at home has me at. It varies around 20-22% depending on time of day. Based on that, I currently have 200 pounds of lean body mass and 52.4 pounds of fat. When she went over the numbers, I realized how well I have been doing, even with the extra 10 pounds. My BF% of 20.8 is just above the optimal range that ends at 19%. Based on her recommendations, my ideal BF% should be around 13%. This means I only need to lose about 25-30 pounds. This would put my goal weight around 220-225. This is higher then I expected. I really thought my ideal weight would have been around or even under 200. That explains why I could never get below 220. I guess I will always be a clydesdale, which isnt necessarily a bad thing.
My biceps strength measured 86lbs which is in the high end of average. 88-100 is good and >100 is excellent. My sit and reach measured 9.4 inches. This is in the poor range. This was a sit and reach test done without any sort of workout. Average is around 13.6-15. My Estimated VO2 Max is 36.7 ml.kg min. According to the trainer, this number tends to read lower then ones true VO2 max. Even if this number isn't right, it should be consistent from test to test in order to give me an indication of process.
It gave me an overall fitness level of 40%. 41% is average and 61% is good. The computer then calculates an overall body age. Mine read out 35 (I am 31). It tells me with work, I can get that down to 22.
Overall, my results were a mixed bag. I definitely have much room for improvement. The VO2 max will go up once my training begins to be consistent again. I am going to work to get my diet back to where it needs to be. That may be a little tough for the next few weeks, especially given that we are headed on a 7 night cruise in 3 weeks. It would be nice if I could drop a few pounds before them.
Strength training is going well. I did 2 days last week. I realized that 5 days a week isnt feasible right now. Plus, I am hoping to at least get back in the pool I am going to incorporate core into my strength training. Many of the moves in the swim plan also work core. After our fit test. We hopped in the pool for a quick swim. I did about 1250 total. It felt pretty good, but I will see how it feels by tomorrow. Up tomorrow is strength training and week 1 of the 100 pushup program. I started it last week, but only got to do the test and W1D1. So I figured I might as well start week 1 ant the beginning of a week.
My schedule is also starting to come together. It looks like the ING Marathon and the indoor tri are on the same day. I am planning to do the indoor tri's (2 this year) as an all out fitness test. My two 70.3's are going to be RnR Macon and Miami Man. This gives me enough time to recover from RnR before I start training for Miami Man. Plus Miami is flat, and we have family there.
Overall I am feeling good. The little bit of running I did for the VO2 test didnt bother my ankle or my achilles, though I still can feel some rubbing on my achilles. My shoulder feels good so far. I really think strength training is going to be the thing that keeps me from injuring myself.