Today I went to the local pool for InBody scan number 2.
Not much has really changed in the last 8 weeks. Or maybe I should say nothing significant. The Garmin data shows more change. It’s not taking long to get my race predictions and VO2 Max back in shape.
Discussing the scan
Part of the InBody service is a short results discussion. It’s meant to stop people catching bad habits (BMI is still in the report), with a touch of sales for their training programs. Today’s trainer operating the machine was a little different. He offered me the report without the consult. Of course, I accepted. He then, still decided to discuss the results with me. He asked about my workouts and my current goal. He then offered unhelpful advice. He told me I’m lifting too low and need to hit heavy weights to increase my muscle mass. He advised I be careful when creating a calorie deficit because my current training needs the calories.
Not once did he ask if muscle mass or weight are in my current goal sets. They’re not. I admit both areas could use some work but both will benefit from running, I don’t know… 50kms per week with 2 strength sessions between those runs.
Fitness discussions are getting better, but we aren’t there yet.
How I’m measuring
A reminder where the data is coming from.
- my Garmin Forerunner 265s watch
- regular inBody scans.
OK, a lot of data from 2 sources. In my head it was 3. My swim membership lets me do an inBody scan every 8 weeks, and it’s probably not useful to look more frequently. I’ll update every 2 months.
January data
InBody scan data
| November | January | |
| Weight | 77.9 kg | 79.7 kg |
| Skeletal muscle mass | 27.6 kg | 28.4 kg |
| Bone mineral content | 2.89 kg | 3.01 kg |
| Body fat | 36.2% | 36.0% |
| Visceral fat level | 12 | 12 |
| Basal metabolic rate | 1,444 kcal | 1,471 kcal |
| Waist-hip ratio | 0.89 | 0.88 |
Garmin data
| November 25 | January 22 | |
| VO2 max | 35 | 37 |
| Average resting heart rate (last 4 weeks) | 63 bpm | 58 bpm |
| Predicted 5k time | 32:03 | 31:43 |
| Predicted 10k time | 1:09:34 | 1:08:01 |
| Predicted half marathon time | 2:52:23 | 2:40:27 |
| Predicted marathon time | 6:35:42 | 6:00:10 |
| Predicted Ballarat Marathon time | 6:35:44 | 6:00:12 |
Current PBs
| 1k | 5:07.9 | 5:08 /km | April 2, 2024 |
| 1 mile | 8:27.6 | 5:15 /km | April 2, 2024 |
| 5k | 29:34 | 5:55 / km | April 20, 2024 |
| 10k | 1:05:45 | 6:34 / km | July 13, 2024 |
| Half marathon | TBC | ||
| Full marathon | TBC | ||
| Longest run | 16.31 km | August 3, 2024 |
Photo by Ayo Ogunseinde on Unsplash
The Running Marketer 
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