Cardio-
1100 skips
5x100m ME with 5 minute recovery
1x100m- 11.9
1X100M- 11.8
1X100M- 11.7
1X100M- untimed
1x100m- untimed
The tailwind was very strong, which is why the times were decent.
I didn't time the last 2 100s because I didn't want to hold the stopwatch.
I've run 11.37 FAT but considering I'm currently sitting at around 22% bodyfat I was pleased with the times. I was tempted to run some hill sprints because my body was feeling good, but i didn't want to push it too much and jinx myself.
On an unrelated note I have 2 cars, which are being an absolute headfuck for me atm. Thousands of $$$ down the drain just fixing these bitches, which I need for me and my girlfriend to get to work everyday since we both live long distances away from our workplaces. I ended up going through with that real estate purchase, which I was worrying about earlier in my journal so atm money is really tight. Lucky running is free and something that I enjoy.
I'll be honest I'm a bit skeptical that your 22% bf... But that said I don't see why you can't get into the 170s with your current strength levels and run really fast... I think your probably have similar ceiling to me and if u get in shape could be just as fast and probably run higher
I'm skinny fat right now. I'm 88kg (195lbs) and have a 38 inch waist, which is terrible. When I started this journal 8 months ago I was weighing 96kg (211lbs) with a 43 inch waist, which put me at 30% bodyfat.
http://clymer.altervista.org/bmi/
My ceiling would be a lot less than yours. Running mid 10's FAT is way beyond my expectations. I'd be happy to get to high 10s FAT and the only reason I think I can get to that is because NCAA females and professional female track athletes can run sub 11's and sub 22's. Realistically it would be an achievement if I could go sub 11.5 FAT and sub 23 FAT in the 100 and 200 respectively within the next 12 months.
Whoa. First of I checked out the BF calculator and I think it is off for track athletes especially - I mean if you put in Usain Bolts competition stats it gives him double digit BF and I would bet a lot that he is single digits when he is breaking world records...
I think it's probably somewhat to do with waist measurement not being a perfect indicator for track athletes who have developed abs and obliques relative to most people.
What's your waist measurement when your in shape? Your flucation is a bit crazy. I have bounced around and gotten BF tested through mri and hydrostatic and as far as the eye test I have looked soft and chubby and lean and ripped and my stats are:
5'11 188 32 inch waist @ 5% BF
5'11 230 36 inch waist @ 16% BF
That's still only a 4 inch change to waist despite massive overeating... Maybe your stress hormones and alcohol are causing your waist changes (also evidence of the calculator being off).
As far as your ceiling I wouldn't bet against a mid ten run for your 100m as being impossible... Basically I think you can sort of describe training as (a) totally out of shape, (b) somewhat in shape but not a track athlete - eg I play ball a few times a week and can do ugly dunks but I'm not training for track, (c) training for track but also have a life and (d) pro or college level peaking where you eat sleep and drink track (no alcohol, etc) and the biggest non trainin stress on your CNS comes from the movies you watch between training sessions...
No point in discussing (a). But for me when I'm in (b) I am naturally about mid 11. I have to be in (c) to run 11.0 or dip under and really only (d) gets me into mid tens...
I don't think you really know (d) so even though it might not fit with your lifestyle and you won't do it (hard w a life and job really) I think that phase would get you to the numbers I think you have... I think this because your 200m times are never that bad when your out of shape which shows your top speed is naturally decent and that is probably the most non trainable quality I know for track...
Still your right to make realistic goals to start w and get your bw and BF under control. Congrats on the progress you have already made hopefully your out of the hormonal hell of being truly fat and the gains will start accelerating now!
