Here’s a run I did recently and my results from using the Garmin Forerunner 305.

Click to view larger image.

This was a relatively short run I did down to the local track at Boise high school. I ran 3 x mile intervals. Don’t remember the exact times, but you can see that my heart rate increased relatively quick and slowed to a gradual increase to the end of the mile.

Then I came to an almost dead stop, jogged around for awhile before going again.

One of two things that is a little strange is the altitude change. There wasn’t nearly as much altitude change as indicated by the results. Not sure why it shows so much.

The other “oddity” is the change in speed. Again, not sure why it jumps around so much. Might have to do with the frequency of taking measurements. There is an option to increase the frequency, once every second, but I haven’t turned that feature on.

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Weight Loss Motivation

Yep, I did what I said I was going to do - lose 23 pounds by the end of 2007.  I “officially” lost 24.6 pounds as of 31 December 2007.

For regular readers of this online diary of mine, you will know that I actually hit my goal way back in June 2007.  I was regularly losing 4 pounds a month, every month, through May.  Since then I have “hovered” in the 163ish to 167ish range.

Time to fire up the weight loss effort again.  Since I have lost the easy pounds, it is time to do something different to remove 10 more pounds and get down to my new fighting weight of 155 lbs. 

The only reason I am doing this is to prove to my wife that I can still wear my high school clothes.

Just kidding of course, though she does harrass me and tell me I can’t wear those high school clothes anymore.  She’s right, of course, but that doesn’t mean I can’t try

For this next weight loss effort, I’m probably going to need to make some diet changes outside of what I consider the two biggest secrets to my success - not eating anything after dinner and drinking at least 64 ounces (usually 100 ounces) of water every day.  Maybe not something as extreme as what Steve Pavlina is doing with raw food for the month of January.

My goal for January of this year is the same as my goal was for last January - exercise every day of the month.

So here’s to a healthy 2008!

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I just noticed that I didn’t set any weight loss goals for December.  Too bad.

I’m going to coast on my weight loss efforts for the month.  No I won’t lose that extra 10 pounds I targeting for once I hit my initial goal of losing 23 pounds.

With that said, I have some better eating habits then I did a year ago.  I drink a lot more water every day - at least 64 ounces of water, and I don’t eat after dinner.

And I’m on the exercise wagon again.  5,000 meters of rowing on the erg this evening in 19:48.3, 1:58.8 per 500 minutes (stroke rate reported by the erg is all out of whack).

3:58.6 -  1:59.3 1000m
3:58.8 -  1:59.4 2000m
3:58.1 -  1:59.0 3000m
3:58.9 -  1:59.4 4000m
3:54.1 -  1:57.0 5000m

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I know, I know, what does this have to do with losing weight.

I can’t really justify what I am about to say … just that this appeals to my techo geek tendencies.

There is only gift I have asked for this year, nothing else - Garmin Forerunner 305

Speaking of bells and whistles, this has it all. The beauty is that all of the stats can be downloaded and analyzed, graphed, manipulating in 50 million ways. Cool, huh?

This means I should probably do something that justifies this. I’m thinking its time to start training for the Robie Creek Half Marathon again.

I’ll be needing new running shoes for that.

In the meantime, I’ll be putting in some erg sessions at the Y, like I did tonight. 10,000 meters in 40:48.2 with each 2,000 meters faster than the other averaging 2:02.4 per 500 meters at 23 strokes per minute.

8:16.1 24 2:04.0 2000m
8:13.8 23 2:03.4 4000m
8:12.3 23 2:03.0 6000m
8:08.2 23 2:02.0 8000m
7:58.1 23 1:59.5 10000m

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To My Brothers And Sisters

Guess what?  It’s my one year weight loss anniversary eve.  Tomorrow marks the day that I kicked off my effort to lose 23 pounds by the end of 2007.

That goal was accomplished back in June 2007 if I am not mistaken.  Since then I have been “hovering” and working on losing a few more pounds with a new target weight of 155 pounds by the end of this year.

Given where I am now (163.6 lbs), I don’t think I will hit that goal.  That doesn’t mean that I am not going to try, it just means that I am not going to do anything stupid to hit that goal.  I’m in this for the long haul.

Last week, I mentioned vacation.  We went up to Tamarack Idaho and stayed at a friend’s cabin a few hundred yards from Cascade lake.  Here’s a picture of the boys trying to break the ice on the partially frozen lake and the dog patiently waiting for someone to toss the stick for her.

Boys and the dog at Cascade Lake, Donnelly Idaho 2007

Yours truly acted as supervisor to activities near the mostly frozen lake.  If the boys had their way, they would have walked out to the edge were the ice met the water.  There was no way I was letting them go more than a few feet from the shoreline.  And if I have to explain why, then you are not a parent.

In case you are wondering, I have been knocking out a few sessions on the ergometer.  Here’s what I did for 10km of rowing last night at the YMCA in Boise:

42:01.0, 2:06.0 / 500 meters, 22 strokes per minute.

8:32.0 23 2:08.0 2000m
8:23.9 22 2:05.9 4000m
8:32.2 22 2:08.0 6000m
8:24.2 22 2:06.0 8000m
8:08.8 22 2:02.2 10000m

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