[hoopsguy]

6/14: 175.7
7/5: 175.1
8/2: 171.6
9/7: 169.4
10/4: 168.0 (down 0.6 compared to last week)

Additional stats, compared to last month:
19.6% body fat (19.8% previously)
61.5% total body water (61.3% previously)
38.8% muscle (38.7% previously)
6.6% bone mass (6.8% previously)
24.81 BMI (25% previously)

Modest progress month-over-month. I had hoped for a little better results this week. I was, by my low standards, pretty diligent on overall food intake and alcohol consumption was limited to a six pack of beer last weekend.

September highlights:
- new personal best 5k time
- new personal best 10k time (training run, not a race)
- ran first half marathon (training run, not a race)

I've got an early November 15k race on the books, so I expect to have pretty good motivation on the running front even as it is getting colder. One of my friends runs a decent amount of 10k and half marathons, and I would like to see if I can beat him in this race. I'm faster than him at 10k now, but expect he probably still has the edge on me at 15k today.

A couple of areas that I've got to work on for October:
1.) Drink more water: been lousy at this lately. Going to try and start measuring consumption here. Not going to worry about how much/little lemonade or root beer or whatever else, but want to get some kind of a baseline on how much water I'm drinking and start raising that consumption

2.) Healthier snacks: we had grapes in the house this week, something I enjoy but never purchase. Between grapes, carrots, celery, raisins, and pistachio nuts I think I can do better than the 100 calorie packs of Cheese-Its or Brownie Bites that I sometimes sneak from my kid.

3.) Start warming up to my treadmill: default running behavior should be outside, but winter is coming and I need to get comfortable with my workouts taking place on treadmill from time to time. I was a real wimp about this last winter, and I don't want to take 2 months to recover last years form again like I had to do in April/May of this year.

4.) Structure some kind of non-running exercise routine. Thinking some mix of upper-body and core, for 60-90 minutes a week, would be really good for me. I'll settle for 60/week over the remainder of this month. But first part is figuring out what I want to do and putting it into an Excel spreadsheet to measure going forward.

We'll see how good a job I do of holding myself accountable. I've found a good place with running this spring/summer and hope that I can mostly replicate those behaviors across other outlets over the next 4-6 months when outdoor running becomes more problematic.