Come Take a Walk With Me

[bryangoodrich]

Since nobody has started up a new running thread, I figured I'll take some initiative. Be forewarned, my mind is focused on my eventual goal of running the California International Marathon (http://www.runcim.org/) (CIM). Kudos to those that can figure out when I last ran that marathon! It's a great run and a great goal. For those of you that travel, you should definitely give it a try. If you're serious about your running, it's a qualifier for the Boston marathon. Could you imagine a group of us with TS CIM shirts? That would be neat haha

Anyway, back to business!

My goal is to run the 26.2 miles the first weekend of December (week 49). It is currently week 12 of this year, and I can run about 2 miles, having too many set backs, laziness, and weight gain. Thus, in 37 weeks I need to gain 24 miles to my run. That's 0.65 mile increase each week.


miles <- function(now) {now + seq(37)*((26.2 - now) / 37)}
miles(2)
# [1] 2.654054 3.308108 3.962162 4.616216 5.270270 5.924324 6.578378
# [8] 7.232432 7.886486 8.540541 9.194595 9.848649 10.502703 11.156757
# [15] 11.810811 12.464865 13.118919 13.772973 14.427027 15.081081 15.735135
# [22] 16.389189 17.043243 17.697297 18.351351 19.005405 19.659459 20.313514
# [29] 20.967568 21.621622 22.275676 22.929730 23.583784 24.237838 24.891892
# [36] 25.545946 26.200000


That's my weekly lineup to December!

As a personal trainer, I know that you need to set achievable quantifiable goals that can be measured along the way. So I am not starting this thread as "several months from now ..."

Instead, I'm saying let's aim for the end of May (end-of-school). That's about 2.5 months worth of training. For me, according to my schedule, I should be committing 16 miles (good lord ...). Assuming I'm not a failure, that's about 200 miles between now and then (good lord!!). I'm speculating set backs and at least two other people not being failures with me. So, how does this target sound?


500 miles by June 1st


By past sessions, the format is as follows. You post your addition to the community pool of miles by stating the previous total you're documenting plus your miles you've added and the new total. Below that put your personal total (PT) however you want (raw total or previous total plus addition). Any other information is your own.

[bryangoodrich]

0 + 2 = 2 miles

PT: 2 miles

[Dason]

Count me in. I'll go ahead and count the run I had today. I'm not sure if I'll get a run in tomorrow - hopefully... but I'll be doing a lot of driving and might be wiped by the end of the day.

2 + 3 = 5 miles

PT: 3 miles.

[bryangoodrich]

I erred in my calculation above. I thought it was oddly ginormous that I should have done 200 miles by Summer. The problem is that I looked at the absolute week instead of the relative week (absolute - 12 weeks we're starting at now). That's a whole 12 extra weeks I was totaling! Still, 500 is a good goal if we pool our resources. Now, while my average of 0.65 miles added each week is a bit large (at least for the first 2 months), it is recommended instead that you grow your mileage about 10% each week. I wrote a quick R script to do that for me, too. See below for details





miles <- function(x, weeks = 37, growth = 0.1) {
# x is your starting mileage
# weeks are how many to competition
# growth is the rate at which you want to increase each week
foo <- vector('numeric', weeks+1)
foo[1] <- x
for (t in seq(weeks))
foo[t+1] <- foo[t] * (growth+1)
return(foo)
}


Not my best coding, but it works. (Probably should have done some sort of compound growth function). My training schedule should be something like this.



[1] 2.000000 2.200000 2.420000 2.662000 2.928200 3.221020 3.543122
[8] 3.897434 4.287178 4.715895 5.187485 5.706233 6.276857 6.904542
[15] 7.594997 8.354496 9.189946 10.108941 11.119835 12.231818 13.455000
[22] 14.800500 16.280550 17.908605 19.699465 21.669412 23.836353 26.219988
[29] 28.841987 31.726186 34.898805 38.388685 42.227553 46.450309 51.095340
[36] 56.204874 61.825361 68.007897


Of course, that's insane that I'll keep progressing indefinitely like that. Instead, I can find out how much I need to increase my mileage each week to finish at 26.2 miles. It turns out it's about 7.20 percent



[1] 2.000000 2.144000 2.298368 2.463850 2.641248 2.831418 3.035280
[8] 3.253820 3.488095 3.739238 4.008463 4.297072 4.606461 4.938126
[15] 5.293672 5.674816 6.083403 6.521408 6.990949 7.494297 8.033887
[22] 8.612327 9.232414 9.897148 10.609743 11.373644 12.192546 13.070410
[29] 14.011479 15.020306 16.101768 17.261095 18.503894 19.836174 21.264379
[36] 22.795414 24.436684 26.196125


At this rate, in about 10 weeks I should be nearing 4 miles on my run. Compare that to the 10 percent increase wanting me to do an additional mile or my 0.65 mile increase average having me at 8.5! On this schedule, the increase is gentle and it'll have me ready for the marathon come December.


I may add another mile of running tonight, but my legs are sore from starting out again, and I'll probably do more biking (probably after I run) for the cardio benefit.

edit: Here's the compound growth function that's better to use:



miles <- function(c, r, t, n = 1) {c * (1 + r/n)^{n * t}}
miles(2, 0.072, 0:37, 1) # returns the same thing as my other function


Anyone know how to set something like "miles(2, x, 37, 1)" and solve for x such that it returns 26.2? That way, one can easily figure out the growth rate required to be marathon ready? One could technically wrap this in another function of "26.2 - miles(...)" and solve for when it's 0 I guess. I'm not used to R's optimization function(s).

EDIT2: I found uniroot is a quick way to make such a solver for a function 'f' equal to {26.2 - miles(...)} with appropriate parameters passed.

[bryangoodrich]

Ugh. My legs are sore from Saturday. Can feel my knee is weak. Will have to pay close attention to it. Am taking Aleve and fish oil (has anti-inflammatory properties) when I get home. Need to keep flexible, too, especially in my calves. They have a tendency to put unnecessary tension through the rest of my lower body (and back).

5 + 1 = 6 miles

PT: 3 miles

[bryangoodrich]

Oh, the feeling of beating yourself down regularly. How I haven't missed you ...

6 + 1.5 = 7.5 miles

PT: 4.5 miles

[bryangoodrich]

OMG. That circuit was insane. Everything 12 reps, for three 5-sets (supersets): DB chest fly, hammer curls, incline DB chest press, pile squat (hold top of DB between legs), incline DB shoulder lift (sort of just lift shoulders off pad; it works interior trap muscles). Got a little run in, though. It was tough on me, too. My body just needs to get conditioned at this point to handle the load (read 'my fat ***').

BTW, I recommend checking out the JEFIT training app (http://www.jefit.com) (for android at least). You can check out my stats at the same username over there. I'll have some killer work outs (mostly circuits; good for muscular endurance and weight loss) you can view, and my current exercise routines include a list (the 'any time' ones) of some of the exercises from their exercise repository that I think are good to include. They each focus on a muscle area. My circuits basically pull from a bunch of those, but concentrate on one area for the routine (e.g., today's chest circuit included heavier weight for the DB chest fly and incline DB press, but still did a light squat, arm curls, and a shoulder workout).

7.5 + 1.5 = 9 miles

PT: 6 miles

[Dason]

9 + 3 = 12 miles

PT: 6 miles

[bryangoodrich]

Halfnormal? Trinker? Why am I not seeing what your legs have accomplished here?!

12 + 2.25 = 14.25 miles

PT: 8.25 miles

[Jake]

First run of the season... it was kind of a combination run/walk/hike, but my best guess is that it was probably roughly equivalent to a 3 mile run. I'll be more precise in the future :)

14.25 + 3 = 17.25 miles

PT: 3 miles

[Dason]

17.25 + 3.75 = 21 miles

PT: 6 + 3.75 = 9.75 miles

[vinux]

I ran 4 Km today. Like Jake it was mix of run and walk. I am rounding my score as 2 miles


km2miles <- function(km){ return(km*0.621371192) }
#km2miles(4)



21 + 2 = 23 miles

PT: 0 + 2 = 2 miles

[bryangoodrich]

This is a little late (ran on Thursday; may run tonight if I'm not feeling destroyed still like I was yesterday)

23 + 1 = 24 miles

PT: 9.25 miles

[bryangoodrich]

Ugh. My workouts have gone downhill since last week. I need to ease into these circuits a bit more slowly. Some are pretty comprehensive, and it's just taxing. I end up cutting out either a set, reducing the reps/weight, or skipping entire segments altogether! I'll build into them, though. Something to look forward to! I did get a little run in before my Core Circuit. My abs will hurt for another week now! (probably not)

24 + 1.25 = 25.25 miles

PT: 10.50 miles

[vinux]

Today I was over ambitious thought of running 3 miles, but ended up by running only one mile. I felt very tired. It seems running stamina is a quadratic function in days. I hope I can run more in coming days. By the way this is a holy week for us. Yesterday was palm Sunday and this Thursday onwards 4 days I will not be running.

25.25 + 1 = 26.25 miles

PT: 2+1=3 miles

[bryangoodrich]

Not a problem. I took 3 days off after I ran 2 miles last week, along with my circuit (weight) training, I was just beat and needed to recover! I should have gone and did a 1.75 mile run today, but my roommate has talked me into Chipotle. I fear it isn't going to happen now lol

[vinux]

26.25 + 1.5 = 27.75 miles

PT: 3+1.5=4.5 miles

[bryangoodrich]

Blah. I could (should?) have done more today, but if my leg circuit didn't wreck me for tomorrow, I'm going to try to do my distance run then. This should be another 2.25 miles again, I believe. Will try to do more 1.5-2.0 mile runs over the weekend. Note, I've submitted my workout routine to JEFIT (http://www.jefit.com), so if you sign up and want to try my conditioning program, you should be able to find it (and maybe my profile) on their website. It's not for beginners.

27.75 + 1 = 28.75 miles

PT: 11.50 miles

[vinux]

I will try the JEFIT in my android mobile. I have few observations to boost the running ( you may disagree )
1) Breath control is important for running. For a Walk it doesn't matter much
2) Walking with friends or a company increases your miles
3) (This is from my friend. I agree with him) Choose a place for jogging where you could find more girls.

I guess 2 & 3 is partly derived from Einstein relativity quote


"When you sit with a nice girl for two hours, it seems like two minutes. When you sit on a hot stove for two minutes, it seems like two hours that's relativity." -- Albert Einstein
Third option is not for me(my wife will kill me if she see this post). I got caught in the first part today.

28.75 + 1.25 = 30 miles

PT: 5.75 miles

[Dason]

I've been wanting to run lately but can't :(

Instead I've been limping because I hyper extended my knee on Saturday. I should be back to running state soon though.

[bryangoodrich]

Yeah, vinux, breathing is everything. My distance runs are usually on a 3-3 breathe-in/breathe-out cadence, and they become 2-2 or 1-2 when I'm speedy. The same applies to swimming (even more important if you don't want to suck water! lol), which throws me off when I do both, because you usually gulp your air swimming and then use your nose when running.

Dason, what did you do to your knee??

[Dason]

While playing soccer I was going for the ball and reached and sort of hit a small divot in the field that I wasn't expecting and my knee hyper extended a little bit.

[bryangoodrich]

I've been lazy this week. Only worked out like 3 times and ran twice. Last week I covered 4.5 miles and this week not even 3! Well, start of a new week. Still store from this run (was on Friday). Burnt from being out at the park for a BBQ yesterday. Good day, though. If my feet aren't hurting too bad tonight after I take some aleve, I'll try and run my 2.25 miles. May not be continuous, but I'll get it done in one session. Pain be ****ed!

30 + 1.75 = 31.75 miles

PT: 13.25 miles

[bryangoodrich]

I was a bit under pace at 5.8 mph (aiming for minimum of 6.0 mph) and I had to walk a 'lap' (quarter-mile) in the middle of my run, but I ran my 2.25 today. It sucked. Finally did my recovery circuit: good mornings (45 lbs), cuban shoulder press (=laterals + rotation; 25 lbs), seated calf raise (105 lbs), front raise (45 lbs), kneeling bar roll out, reverse crunches, forward and backward neck flex (10 lbs). 2 of those multi-sets. Could (should?) have done a 3rd, but I wanted to ease into my next week, and my shoulders are killing me from the sun burn!

31.75 + 2.25 = 34 miles

PT: 15.50 miles

[hedgie]

Re: Come Take a Walk With Me

First run of the year. I've got a long way to go!

34 + 2 = 36 miles

PT: 2 miles

[trinker]

Did two cardio circuits today for a total workout time of 60min. A run at this stage would kill me.

[bryangoodrich]

That's why you do your circuits after the run!

[hedgie]

Back to back runs...if only I can build back up to long runs....

36 + 2 = 38
PT: 4 miles

[Dason]

If I don't contribute at least 1.5 miles tomorrow then I want somebody to yell at me.

[bryangoodrich]

I've been feeling a bit lazy, taking almost 2 days off, but I got in there. More focused on my leg and shoulder circuit than I am the running. But I'll be doing a 2.5 mile run this weekend.

38 + 1 = 39 miles

PT: 16.50 miles

[bryangoodrich]

Really ... you couldn't get that "0.01" in there? Just run across your house and back ... done! lol

[Dason]

71.34 + 1.75 = 73.09

pt: 11.50

[Dason]

73.09 + 2 = 75.09

pt: 11.50 + 2 = 13.5

[hedgie]

75.09 + 2 + 2 = 79.09

PT: 4 + 2 +2 = 8

Forgot to log yesterdays, hence the 2 + 2. Anyone ever done heart rate training?

[vinux]

I am back from vacation. I will be posting my numbers from tomorrow. It seems I am the lowest.

[hedgie]

79.09 + 2= 81.09

Pt: 8 + 2 = 10

[vinux]

81.09 + 1.00 = 82.09 miles

PT: 6.75 miles

[bryangoodrich]

halfnormal, I'm gonna handicap your knee if you don't round your numbers! At the very least, keep track of your change on the side until it equals a 'nicer' number lol

[vinux]

halfnormal make me a tortoise.

@bryan, I am updating only the running distance not the walking part. I guess that is the rule.

89.22 + 1.25 =90.47 miles

PT: 8.00 miles

[bryangoodrich]

Not a rule, halfnormal, but a lot easier to keep track of! I'm gonna go run to my car and back for the extra 0.03 miles we're under :P

Did you really do 7.13 in one run?

Vinux, yeah, we're only concerned with running. Though, if you're walking great distances, I wouldn't see the harm in adding that mileage. Completing your distance with your feet is the most important part. I wouldn't want to exclude anyone, and when I trained for a marathon last decade, we had people who walked the majority of it during training, but they did get their running in and made great improvements. The point is to do what you can.

90.47 + 2.53 = 93 miles

PT: 19 miles

[hedgie]

93 + 4 = 97
Pt: 10+ 4 = 14

@halfnormal did you do the standard formula 180 - age hr training? If so how long did it take you to get to your normal pace.

[bryangoodrich]

Are you talking about what your heart rate should be at? It's 220 - age times whatever percentage intensity you want to work out at (e.g., a 20 year old at 80% intensity would have a target hr of 160 = 200 x 0.8). This isn't particularly accurate, though. Instead, you want to know your resting heart rate. Either check it for a whole minute when you wake up or do that after you lay down doing nothing for 15-20 minutes. That's your heart rate when you're completely at rest. You subtract that from your max heart rate to get your working heart rate. Take the percentage of that and then add your resting heart rate back in to get an appropriate target. In other words

MHR = 220 - AGE
WHR = MHR - RHR
THR = WHR x P + RHR

Say our 20 year old has a RHR of 50 bpm. Then instead of the 160 THR for 80 percent intensity, they would have 170 (= 85% of MHR instead of 80% based on generic algorithm).

[hedgie]

No, I was talking about this http://philmaffetone.com/180formula.cfm
It is interesting there was a famous triathlete Mark Allen that used it and you can google his thoughts on it.

It's 180 - age then plus or minus 5-10 beats for medical conditions, amount your currently training, etc.

I don't know how arbitrary the number is. Supposedly you can get an expensive test done on the treadmill to get the appropriate aerobic heart rate. It's interesting theory I was curious if anyone else had done
it or researched it.

[bryangoodrich]

That calculation sounds questionable to me. The one I'm referencing is standard theory (and tested). The generic algorithm is only accurate for some 50-75% of the population I believe, which means that people have a RHR such that the MHR x P is about equivalent (within error) to the more precise measure. The reason the other one is more accurate is because you base your WHR off of the difference of your MHR and your RHR, not just the MHR. Your RHR is expected to be what is always required for normal bodily operation. The rest is what you're pushing in training. Therefore, you remove and then add back in the RHR as the algorithm dictates. As halfnormal pointed out, when you go in for a clinical test, they're usually measuring your VO2 max. It measures how much oxygen you can effectively take in while breathing (optimally). It's a measure of your fitness, but it can be used to orient your training program, too.

For comparison as I gave examples. the 180 - AGE algorithm for a 20 year old would match the 80% intensity THR that the generic algorithm determined (160), but this still doesn't take into account how intense someone wants to work out (80% seems high for distance running to me) or what their fitness is (based off their RHR--it's correlated with fitness because more fit = lower RHR. E.g., Lance Armstrong has an RHR of like less than 30! It's ridiculous).

[bryangoodrich]

Just use the youtube tag quark added with the video ID. The forum doesn't take HTML tags.

RV_jg8Wil04

RV_jg8Wil04

[Dason]

97 + 1.75 = 98.75

pt: 13.5 + 1.75 = 15.25

[vinux]

98.75 +2 =100.75

pt: 8 + 2 = 10

[hedgie]

100.75 + 2 = 102.75

Pt: 14 + 2 = 16

Thanks Brian and halfnormal. So what is the properly advocated hr training? You ideally have the vo2 max test done. Then, how is one supposed to train in the zones. All I have read on the topic was Phil Maffeatone and Mark Allen discussing running at a slower pace which would be about 65-75% of a max hr based on those formulas. Their theory was to build an aerobic base.

I have read around a bit on the topic but there are so many ideas not always backed by evidence.

[bryangoodrich]

Your exercise intensity is determined by your fitness level. Generally long distance running is lower intensity (60 to 80 percent). High intensity work outs tend to be higher, such as intervals or sprint training. Where in those ranges you are depend on how hard you can run on your routines.

[bryangoodrich]

(1) About that VO2 max testing video, that's insane! That dude was amazing and that's gotta suck running with a headset on like that only breathing through your mouth.

(2) I'll do it later, but if anyone wants, go through and make a summary of everyone's mileage to date in one post. It gives us a "benchmark" of sorts to refer back to and to make sure the community total is accurate.

106.5 + 1.5 = 108 miles

PT: 20.5 miles

[Jake]

****... :(

[hedgie]

108 + 2 = 110

PT: 16 + 2 = 18

That VO2 video was crazy! Thanks half normal and bryangoodrich. So where are the better marathoners or ultra runners on the 60-80% are marathoners running close to 80%? I know thats arbitrary just curious.

[bryangoodrich]

I would think a seasoned athlete would be around 70-80 percent. I don't know my RHR, but it usually is around 50-55 when I'm deconditioned (which I still consider myself). I was low 40s when I last ran a marathon. Using the algorithm (30 yrs old) and I tend to be around 165-175 when I finish my run (and feel like I'm going to die), then 170 - 50 = 120 which is 85% intensity. Yikes. Of course, that's toward the end of my bout when I would expect it to peak. Regardless, I think I'm on the higher end (75-80). When I'm not deconditioned, I'll probably run lighter. Right now that would be at 5.5 mph (usually do 6.0 right now), but I want my marathon pace to be my "easy" intensity. But this is just me. Everyone is different and it changes depending on their fitness and ability. Running is always hard for me. I'm a big guy. Even when I ran the marathon, a lot of it was high intensity, but being a big guy I had a good ability to deal with higher intensity workouts, which kept me going. That is ultimately what someone who competes trains for: to be able to push themselves to the limits of their aerobic abilities while still being able to not tire out. The alternative is just to work well within your aerobic energy system (full oxygen intake) and just have the body mechanics capable of going the duration. I mean, anyone should be able to walk a marathon without significant damage to their body! It is an achievement to do it, but doing it in under 4 hours is another beast. So goals are everything.

[hedgie]

110 + 3 = 113

Pt: 18 + 3 = 21

Thanks Bryangoodrich that was helpful!

[bryangoodrich]

Well, you made a total off of the personal totals, but I ran the extra 0.03 miles to round out the total. I just left it off my personal total.

[bryangoodrich]

aw, that sucks :(

I believe you. I was just looking back at his post and couldn't figure out where the error was! It must have changed before I looked at it lol

My ankle is hurting bad today. Wanted to get 2 miles in to build up to my 2.75 this Sunday. May just bike instead.

[vinux]

113 + 2 = 115

Pt: 10 + 2 = 12

[hedgie]

comeon guys, my head hurts.

hedgie has since edited his post (back me up here, hedgie)...originally he skipped a couple of total posts and thought the total was 103 or something. he has now updated the posts to reflect starting from 108.

so now all is well--except that i didnt add my miles yesterday...i thought it would be confusing to add them while i was adding the totals.

i'll lump them with whatever i do today.

after my headache.............

halfnormal is correct, I missed the last total and had 106.5 + 2 instead of the 108 + 2 that was correct. I saw my error when I went to post miles this afternoon and corrected it. Sorry for messing up your counting with a headache, hope its better halfnormal!

[vinux]

115 + 1 = 116

Pt: 13

[bryangoodrich]

So last weekend I did 1000 jumps (not continuously) jump roping on Saturday. Then I did my 2.5 mile run on Sunday. I felt good Monday, but took the day off anyway. So Tuesday I did a 1.5 mile run. It wasn't easy, and I ended up pushing myself to complete it, but I felt okay afterwards, including the following day. Besides a little bit of expected pain, I thought I was fine. Then as I posted earlier, Thursday my ankle was starting to hurt. I took some Aleve and skipped the gym. Friday it hurt even worse, and it hasn't gotten any better to today! Definitely falling off my schedule now :(

This isn't new. I tend to get bad swelling and pain in the joints or something. I always joke that it's the gout. Skipped work Friday because I couldn't walk. Still can't. I'm shuffling around like a zombie. Think I might follow, I believe it's Kelvin, and try some heat therapy (isn't he the guy that heated himself to death? Used it to cure everything). The Aleve doesn't seem to help. Don't think it's inflammation, though that may contribute a bit and there is definite swelling. I think there's something more fundamental going on. I think my immune system just sucks these days. Guess I'm gonna try picking up yoga and meditation again. Need to clean my room first, lol

[vinux]

116 + 2 = 118

Pt: 15

[vinux]

118 + 1 = 119

Pt: 16

[hedgie]

119 + 2.5 + 2.5 = 124
Pt: 26

[bryangoodrich]

To post miles or do miles? I'm sure you've already done a bunch. How hard is it to post them?! You've wasted plenty of energy posting on the chatbox :P

[Dason]

124 + 1.75 = 125.75

pt: 15.25 + 1.75 = 17

[Dason]

125.75 + 1 = 126.75

pt: 17 + 1 = 18

[vinux]

126.75 + 1 = 127.75

pt: 17

[hedgie]

127.75 + 2.5 + 2.5 = 132.75

Pt: 26 + 2.5 + 2.5 = 31

[hedgie]

132.75 + 2.75 = 135.5
Pt: 31 + 2.75 = 33.75

[bryangoodrich]

I hate you all. I'm still trying to just walk again! Aiming to be able to lift myself on my toes this weekend, but we'll see.

[hedgie]

I hate you all. I'm still trying to just walk again! Aiming to be able to lift myself on my toes this weekend, but we'll see.

Sorry to hear that. You ever figure out what was causing the swelling?

[bryangoodrich]

Nope, but I think it is nerve damage--compressed nerve or something. I got over the nerve part okay. My ankle has been swollen and hurting the past couple of days from rolling my ankle all week from keeping weight off my foot! My knees are starting to take a beating for it, too, unfortunately.

[hedgie]

Nope, but I think it is nerve damage--compressed nerve or something. I got over the nerve part okay. My ankle has been swollen and hurting the past couple of days from rolling my ankle all week from keeping weight off my foot! My knees are starting to take a beating for it, too, unfortunately.

Man, really sorry to hear that. That's brutal. Nerve damage causes fluid retention and swelling? Would've thought that would be ligament, muscle, or tendons....had no idea nerve damage did that. That really sucks!! Maybe you can switch up to swimming so there is no impact....as long as your shoulders are good. Knee's are usually the arch nemesis of a runner long term.

Ever try barefoot running? Maybe that'd help...

[Dason]

135.5 + 1 = 136.5
PT: 18 + 1 = 19

So that 1 mile is for my soccer game. I ran much further than a mile but everybody here is a baby about me counting soccer running as running. Nobody here better say that I didn't run at least a mile or else I'll \sout{destroy\ you\ with\ my\ mighty\ robot\ strength} kindly tell you that you're wrong.

[trinker]

136.5 + 1.5 = 137
Pt: 0 + 1.5 = 1.5

[vinux]

137 + 1 = 138
Pt: 18

[hedgie]

178 + 2.5 = 180.5
Pt: 33.75 + 2.5 = 36.25

[bryangoodrich]

I'm still not adding any miles. My foot has improved a lot in the past 2 days, though. I'll go to the gym tomorrow. Biking for sure. Maybe a stairmill. Will try and make the weight lifting count. Gonna change the focus of my routine to doing some heavy intense stuff in bursts ("boot camp"). Want to spend the next 2 to 3 months focused on weight loss. It would be great to get myself around 220 before I focus on a solid running routine. Don't know if I'll be able to keep on my training schedule, but during this time I'll also focus on getting a basic running routine down. I need to take it slow, let my body adapt, don't do too heavy of loads, and give myself time to recover. Will start doing more of that running outdoors, though. Gonna try and put my phone GPS (with Google MyTracks) to use.

[Dason]

180.5 + 1.5 = 182
pt: 19 + 1.5 = 20.5

[Jake]

Here's two runs. I've been way behind in running but now that classes are over I think I can get back into it.

182 + 5 + 5 = 192

PT: 3 + 5 + 5 = 13

[Jake]

192 + 5 = 197

pt: 13 + 5 = 18

[vinux]

I was out of my routine for the last two weeks. Hope I am back to my timetable. Updating two days record

197 + 3 = 200
Pt: 18+3=21

[hedgie]

200 + 12.5 = 212.5
Pt: 36.25 + 5*(2.5) = 48.75

[Jake]

212.5 + 5 = 217.5
18 + 5 = 23

[hedgie]

217.5 + 2.5 + 3 + 2.5= 225.5
Pt: 48.75 + 2.5 + 3 + 2.5 = 56.75

[bryangoodrich]

I did something. It is better than nothing! And my foot hurts. I'm also taking into consideration I should run slower and focus on ideal form, which I never had (and may have contributed to my decline).

Tx6x2cD6Y8Q

225.5 + 0.25 = 225.75

PT: 20.5 + 0.25 = 20.75

PS: Someone should probably do another summary of everyone's totals to make sure we're accurate and so we can have another benchmark reference point.

[hedgie]

225.75 + 2.5 + 2.75 = 231
Pt: 56.75 + 2.5 + 2.75 = 62

Hope the foot gets better bryabgoodrich!!

[vinux]

231+1=232
Pt: 22

[trinker]

232+3.5=235.5
Pt: 5

[hedgie]

235.5 + 3 = 238.5
Pt: 62 + 3 = 65

[bryangoodrich]

My ankle and arches on both feet were sensitive for the last couple days after that run! I warmed up on the elliptical first this time and did another quarter mile. I could have did more, but I don't want to push it! I'm still trying to work on form, but it's hard when I can't view myself and the treadmill doesn't adapt to your natural stride. I need to spend some time on a weekend to work at it and maybe have someone video tape. I also probably need to get new shoes, but alas, I'm dirt poor these days!

238.5 + 0.25 = 238.75

PT: 21

[hedgie]

238.75 + 3 = 241.75
Pt: 65 + 3 = 68

[bryangoodrich]

241.75 + 0.25 = 242 miles

PT: 21.25

[bryangoodrich]

I showed a running form video earlier. This video is a great comparison video about how to strike the ground in proper running form. You can see in the LHS that the runner has to put in a lot more effort, takes on a lot more force, and really is going to have problems. I tend to run like that. It doesn't help I'm heavy and sluggish in general! The RHS shows that toe point and mid-foot striking pattern. Even just going through the motion in my room it feels much more natural and springy in my step with a hell of a lot less impact. The problem is my foot needs to be strong enough to handle that force, which I'm afraid to put full force over the balls of my feet (be cautious not to over reach you stride length and plant on the forefoot). I'll also have to try emphasizing a higher heel-to-butt kick. The reason for that is it helps you raise your knee more quickly and move into the that toe point. Lazy runners like me will instead keep a low foot and slide into that heel strike--very bad. I don't think I'm going to the gym tonight, but I'll work on this tomorrow for certain.

XrOgDCZ4GUo

Note: the doctor does talk about it as a forefoot strike, but it isn't. It's clearly midfoot. I could show you videos of sprinters who put more of their body forward and really land on the balls of your feet. Completely different running pattern. You emphasize the toe point in this pattern, but it is clearly a midfoot strike.

[bryangoodrich]

I must say, I ran pretty well. I think I was also making myself go a lot faster, but it felt a lot better. I could tell when I started slipping into my old habits and doing the heel-toe step. When I stayed toward the midfoot-forefoot, the movement was much "softer". The hard part was keeping myself from lifting too high. Making sure I did the butt-kick really stepped up my pace, though. To compensate for going too fast I sometimes would go more vertical. My knees could tell, so I'd just step up the pace. Normally I was running at 6.0 mph. I topped out today at 6.8 and could have gone faster. All in all, not bad. We'll see how my joints and feet feel in 2 days, though!

In finding those videos above, I ran into these other workout videos, mainly because there was a super hot chick on the cover. She actually showed off some pretty extreme workouts. I watched more. Then I decided to subscribe to their YouTube channel and keep an eye on their website (http://www.bodyrock.tv/). I put together a routine from a number of things I've seen from their videos. While BodyRock TV may seem like it's a chick body sculpting cardio class ... it isn't! I couldn't get passed one exercise! lol Seriously, I did burpees with a knee up during the down phase of the push up. I did 10 during the 50 second interval. That was it! The 2nd exercise was to be a plank position (static push up position) where you hop your knees from one side to the other, the higher you kick up in the air the harder. Turns out, it used my legs a lot more than I expected!! My legs were shot after the burpees, I couldn't do 3 reps of these hops lol I did a little bit of the push ups with a rotating kick-through (up phase), but I entirely skipped the squat and back lunge. I'll have to figure out a more balanced routine next time.

I highly recommend their website. These type of interval intensity training really help you lose weight if that's your goal, while at the same time you can focus on that muscular endurance. All around good stuff! For the guys, the videos are also hot! Watch any one of them and you'll know what I mean. You'll definitely want an interval timer, though. I found an app for my android phone. It works pretty well, because I just set up a split for my routine (50/10, though I may change it to a 30/30 for now!) and then as many repetitions as I'm going to do (8 = 2x 4 exercises; though I didn't do even 1 set). My app even has a "workout" setting where instead of setting up reps, you set up workouts which are multiple sets. I'm just sticking with the basics, though. I keep my routine on paper and during the recovery period I fill in how many reps I did.

242 + 0.5 = 242.5 miles

PT: 21.75 miles

[bryangoodrich]

I think they broke up because there's a new BodyRock gf and Zuzana started her own thing this year (March?). She also went blonde--yuck! (on her) http://www.youtube.com/user/ZuzkaLight

Looks like she started it in January. I hunted down the first video. They changed a bit since then: http://www.youtube.com/watch?v=69ol43VYgr8

And I think she's married to Freddy Light. I assume it's his brother Sean Light that's dating the new BodyRock host (Lisa-Marie). My guess is that Freddy does production for both, but they wanted to do their own venture? Great products around, though. Forget training videos when these are free! Oh, and I love the new BodyRock yoga chick. Not only does she look amazing, she's a good yogi!

[bryangoodrich]

Yeah. Zuzana's new program is even more like that. She does the entire session, that can be 20-30 minutes long! Then she dares you to beat her time. Some people want to have that "work out alongside their trainer" feel, whereas BodyRock is more instructional, walking through the examples in a brief 2-4 minute video. They also do some discussion, but not always. And like I said, they got an awesome yoga chick now haha

Whoa, and after that ONE workout I did yesterday, I feel strong today. I mean, I'm stiff and sore as hell, but lately with my foot and joint problems, I could feel it walking down the stairs. Now I walk down the stairs with complete muscular control. I miss that feeling! Definitely gonna have to do some yoga stretching today, though!

[hedgie]

289.75 + 2.75 = 292.5

Pt: 68+ 2.75 = 70.75

Bryangoodrich i asked you about Barefoot running because of the midfoot strike. There was some harvard research done on it. Then of course the famous book Born to Run. Hope it helps your foot.

[hedgie]

292.5 + 3.75 = 296.25
Pt: 70.75 + 3.75 = 74.5
Thanks halfnormal that was a really good video. There is another video on YouTube where they do a little blurb on their research, I think it was for the NYT. I think he published a paper as well.

[bryangoodrich]

I think I've not only been a heel striker, but I have been running way too slowly (cadence). I might put this on my phone and run with it for a few minutes to help me work on that.

816Aj01Yg80

[hedgie]

296.25 + 2.25 = 298.5
Pt: 74.5 + 2.25 = 76.75

[bryangoodrich]

All this talk about exercise and running form, I completely forgot to log the half-mile I did Monday!

BTW, I found a metronome app on the android market. Works great (simple). I'll give it a try if I go to the gym tonight. Also starting to develop my calves, so they're sore from what I did yesterday. I'll try to get a quarter mile in at least.

298.5 + 0.5 = 299 miles

PT: 22.25 miles

[bryangoodrich]

I finally did a full HIIT (high intensity interval training) routine. I switched to 40/15 splits (less activity more recovery) from my 50/10 and only did 3 exercises instead of 4. I did 2 sets, and that was enough. My heart rate was somewhere above 170, which has got to be 85+ percent intensity for me lol I also ran more and used the metronome on my phone. I got up to about 7.0 mph to keep pace at 170 bpm, but I had to be very conscious of my form, otherwise I wanted to overreach my step, which would put me into a "thumper" (heel strike). All in all, good workout today. I don't know the names for all my HIIT exercises. The first one you start in a squat, kick the legs out behind you into a plank, then hop the legs out wide, then back to a plank, then back to a squat (1 rep). The 2nd exercise was that push up like move with your legs wide, butt in the air, and you dip your chest down, arching as you go through until your hips are to the ground and your chest up, then you reverse the movement. It has a few different names (some more manly than others for a very "girly" move). The 3rd exercise were mountain climbers (http://exrx.net/Aerobic/Exercises/MountainClimber.html).

299 + 0.75 = 299.75 miles (almost 300!!)

PT: 23 miles

[vinux]

299.75 +1.25 = 301
PT: 23.25 miles

[bryangoodrich]

Yeah, Dive bombers. That's one name for 'em (I've heard like 2 others). Midway in the video below, the guy does a modified burpee. That's what I did w/o the standing up part (I'd have jumped, and that'd be too much!) or the push up.

UAEStARhEVo

[bryangoodrich]

I need to get a new shoe. I want one without such a big heel and "mobility control." The problem is, I need 12 wide, and that's not exactly a common shoe size for athletic shoes. I'd love me some lightweight pumas or saucony, but they just don't make them in my size! I also just don't have the money right now. Soon, though. I should be getting a new job very soon. Usually I go to Fleet Feet. It's hit or miss about the service, but I've had some really good help there before. I want to get me some five fingers, too, but it's unlikely I'll get those in my size!

[bryangoodrich]

Yeah, but I've yet to see stores carry stuff in my size. Usually it's like "okay, we have 1 or 2 that'll fit you." They're already too expensive for me to buy new ones (which I need), and special ordering isn't going to help! I could try online, but I really do like being able to fit them on before I buy. I want to try some five fingers and Nike free runner shoes. I want to know how it feels to just wear and use them.

I finally am pushing myself to improve now. My running form is getting better and more natural. I still have to be cognizant (a lot) while running, but I'm not falling out of form as much. I'm feeling the difference. I'm not as sore in a bad way, but I am more sore in a good way! I'm not getting the impact pain I would as a "thumper" and my feet and calves are burning from the new demand I'm putting on them. I'm also doing heel and toe raises everyday to build up my feet, calves, and shin muscles. I used to do that a lot when I was training for the marathon. I would get shin splints back then. That took care of it, forever! I would do sets of heel raises by 100 upwards of 2000+ (started about 500). Now I'm doing them in sets of 25. I've got a lot of room to grow.

I decided I'm also going to mix up my training. I'll try and go to the gym everyday, except now I'll do less. Not less qualitatively, mind you. Right now I do 20+ min of cardio, then weights, then HIIT, then abs, then stretch, and finish in the sauna. The problem is my HIIT suffers from how hard I work in my cardio and how much I lift or what body areas I work. If I do a good HIIT routine, I'm pretty much dead for core. HIIT often includes a lot of core, so it's not a significant loss. Instead, I'll try and mix things up. I'll do weights every other day and HIIT on the off days. I can also try mixing those up with classes to mix up the timing of when I workout (because I usually workout later than the classes are available). I'd enjoy throwing in some spinning, cardio kickboxing, or even just yoga. I think this will let me be more focused and make better use of the time. I'll just go more often, which I want to anyway.

In this regard, today I was way too tired to do any HIIT. My shoulder press and arm curl super set were exhausting, especially after my run and very hard bike ride. I also notice I'm able to do the elliptical much faster than I used to (174 strides per minute today vs the 130-150 spm I used to do). I need to do more stairs again, hill walking/running, and get back into swimming eventually. Anyway, the score.

301 + 1 = 302 miles

PT: 24 miles

[bryangoodrich]

That's the thing about nike free and five fingers. Their sizing is different. Sure, they say their shoes can be work with wide feet, but I've used shoes like that for pretty basic things and they rip along the sides in a matter of months. I know these shoes are made to take punishment, but if they're not designed for my flipper feet (I'm good at swimming for a reason lol), I don't want to deal with the risk of ruining a shoe after a few months of use. The footlockers, sports authority, and big 5 around here rarely carry running shoes in wides. The only place I would go to for quality is Fleet Feet. They're the best running store in town. They tend to be more pricey sometimes, they have a great return policy, but they, too, usually have at most 3 shoes in stock that'll fit me. Right now blowing $100+ on shoes is over 20% of my paycheck, which is already not enough to cover my bills and debt I'm running to pay off things like car insurance and registration. That makes it hard for me to consider going out and ordering shoes to be delivered to the store, since I'm sure that'll cost more money, too, or at least put a higher price on the shoe as it is. I will at least try to check out the nike free and five finger shoes to see what they're like. No way I'd consider ordering them online if I've never put them on my feet before.

[hedgie]

i am a fan of any variation of the burpee.

hey let's talk shoe fit--what kind of shoes are you guys wearing? did you get properly fitted at a store or figure it out on your own?

i did another 13+ today so all i can think about right now are my feet.......

I use five fingers classics and KSO's. As well I just recently purchased merrell trail gloves and really enjoy them. I self sized all of them. Sometimes not so successfully. Never had a problem with the Vibram classics tearing and I have wider feet.

[hedgie]

302 + 2 = 304
Pt: 76.75 + 2 = 78.75

[bryangoodrich]

Forgot to update from my workout last night. Will try going again tonight, but some days I may skip the run altogether. My ankle was hurting a bit from that 1 mile, so I cut back this time. I felt fine, though. Didn't want to push it and overdo it! Overall, I didn't work too hard last night. Need to step it up. Wednesday, I may take a cardio kickboxing class. Haven't done that for awhile. Usually some great eye candy. Always a good workout!

304 + 0.5 = 304.5 miles

PT: 23.5

[trinker]

304.5 + 3 = 307.5 miles
Pt: 8

[bryangoodrich]

Glad to see you contributing Trinker! Now where is Dason, hmmm??

I just had the toughest run yet, since I was injured. I did another mile, when I originally only planned half. I also increased the slope during the 2nd half of the run (5 min) up to 3% grade. Slight, but it makes a difference. Good run. Did squats afterwards and swam a little (very little!). Just needed to unwind after today's interview.

307.5 + 1 = 308.5 miles

PT: 24.5 miles

[hedgie]

308.5 + 5.5 = 314
Pt: 78.75 + 5.5 = 84.25

Hope the interview went well bryangoodrich.

Half normal is it good for the body (long term on the joints), that kind of distance\time running? I've only run maybe 13-14 miles as my longest runs but was wondering how good/bad it was for the knees. Thanks for the shoe tip!

[bryangoodrich]

I could run 2 miles and I tried for 2.75. It was a recipe for disaster lol

In truth, it was more of the concurrent frequency of stress and poor running form that was putting way too much stress on my body. Being overweight doesn't help the amount of impact I was taking in my joints! The real problem was that I did a ton of jump roping (lots of impact) ran 2.75 miles, and then 2 days later ran another 2 miles (~70% of top run). That ruined me.

Moral of this story? Be cautious of doing too much and take the time to prepare. Also, do things right. Form is everything, whether it's weight lifting or cardio. I'm pro on the former, and got lazy on the latter, sadly.

[bryangoodrich]

First time working out back-to-back days since I was injured ~17 April. Granted, I haven't done crap for weights in the past 2 days, but I ran both days and my feet aren't hurting at all. Calves a little sore, but that's a good mark that I'm running correctly! lol

314 + 0.5 = 314.5 miles

PT: 25 miles

[bryangoodrich]

Still exhausted from my double-day workout Wed, Thur. The lack of sleep isn't helping, either. Still, I pushed through and went the "distance" tonight. I'm feeling very little residual joint pain after my runs, now. There was a little ankle stiffness when I started today and that I could feel today. That didn't bother me in the least during the run. My calves, glutes, and hip flexors are all getting stronger. I definitely need to strengthen my hips a bit more. Maybe include high knees or mountain climbers in my HIIT workouts. I think I may try for another double-day workout and go tomorrow. I should start getting to bed at a 'normal' time, though. That way I can hit up the early morning cycling classes and start doing a few evening cardio kickboxing and yoga classes. It'll give me a longer (duration) exercise exposure, push me, and just keep my workouts varied.

314.5 + 1 = 315.5 miles

PT: 26 miles

[hedgie]

315.5 + 5.5 = 321
Pt: 84.25 + 5.5 = 89.75

[hedgie]

321 + 3 = 324
Pt: 89.75 + 3 = 92.75

[bryangoodrich]

Whew, today was hard. I think it was a lot of heat, the 2 days off, and eating like crap yesterday in an attempt to ruin myself for an evening. I got my roommate to finally start working out again. He also just bought a heart rate monitor. So I dusted mine off and gave it a go. It doesn't work with the treadmills, unfortunately. Nevertheless, I was able to gauge my HR level as I ran. For the first 5 minutes I was a solid 140 up to 165 at 6.5 mph. I hit my threshold because then my HR spiked to 175. I pushed through to 7:30 (actually hit 0.75 miles at 7:00, but I round down) and then cooled off. The HR monitor is good in this regard, because it lets you see how you're training and maybe if you're pushing yourself too hard. It makes me wonder if that Pebble watch (the one with apps) will be able to sync with HR monitors and such. That would be pretty cool. If they make one that uses bluetooth and connects to your phone, then it could definitely connect with Pebble. Oh, the joys of technology!

324 + 0.75 = 324.75 miles

PT: 26.75 miles

[hedgie]

324.75 + 8.25 = 333
pt: 92.75 + 8.25 = 101

[bryangoodrich]

Best run since my recovery! My right (non-injured) ankle was a little hurting when I began, and my knee has been a bit stiff and popping lately. Think I need to stretch more. Will do that after cardio kickboxing if I can wake up and do the 9 AM class. Still, I didn't feel like I was going to die. No HR monitor this time (forgot!), but I kept going and mentally stayed strong. Felt good!

333 + 1.25 = 334.25 miles

PT: 28 miles

[hedgie]

Thanks halfnormal! You too How long of runs and what frequncy are you doing? I greatly appreciate the long slow, low hr runs...somethin I never did 3 years ago. I think you left off the .25 on the total or forgot to put mileage on your run. I changed the total below let me know if it's wrong.

Bryangoodrich I agree with what halfnormal said


392.25 + 6 = 398.25
Pt: 101 + 6 = 107

[bryangoodrich]

I'm not running THAT hard, people! Though, I'm still working on my form. I'll start adding longer slow runs to help my body adapt to the longer duration next month. It'll help if some good shows would come on and I could go watch them while running lol Seriously, I used to do that during prime time shows. Easy way to get 2 hours of walking and running in!

I am getting in better shape, though. I did an HIIT routine that was pretty solid. It was 30/10 splits 2x through with 6 exercises (8 min total): burpees, dive bombers, sit ups, mountain climbers, back lunges, ab rotation w/weighted ball. Maybe it was the shorter split time (50/10 is way too much, at least for now, 50/20 was not help, and 40/20 was too easy), but I felt good. I also didn't do any weights beforehand. I just did my cardio and went to the cardio room. Also, the gym was HOT. Disgustingly hot. The cardio room is usually warm, but it was the only room with freakin' AC running. It felt great. I still sweated all over the floor. Almost slipped during my HIIT lol

I'll probably hit the weights tonight, but I'm definitely going to incorporate HIIT more often, and I still need to get my sleep schedule worked out so I can start doing cycling or kickboxing classes.

398.75 miles = 398.25 + 0.5 (what do you guys think about this form? It could make it easier to notice the total)

PT: 28.5 miles

[Dason]

400.75 = 398.75 + 2
pt: 22.5

[bryangoodrich]

Yeah, I don't have a tablet or anything to watch them on, or I'd already try to get videos I could watch digitally :P

You're right, I could aim for a lower target HR, but currently I'm still trying to push my endurance and running ability. The rest of this month should see me through getting comfortable running again. Hopefully then I can get rid of the sub-mile runs! In doing that, I'll try to do longer lower intensity runs. If I find the time, I may even try doing that outside, whether I'm on the track or using my GPS (which isn't too terribly accurate with my crappy old phone).


WELCOME BACK DASON! :P

Okay, I'm off to the gym soon. I slept all afternoon after stuffing my face with greasy mexican food after finding out I didn't get another job offer. I'm a bit sluggish atm!

[bryangoodrich]

If I assume a resting heart rate (RHR) of 55--which I think is kind of high, but I'm not in the best of shape or health at the moment--then my 85% THR would be

((220 - AGE) - RHR) * 0.85 + RHR
(190 - 55) * 0.85 + 55
135 * 0.85 + 55
115 + 55 = 170

For a lower bound of 65% we get

135 * 0.65 + 55 = 142

Frankly, I don't know if I run and keep it under 150 lol When I'm warming up on the elliptical (5 min), I seem to level off at a fast pace around 145-155. When I get on the treadmill (10 min) my heart rate gets up around 150 to start and creeps up to 160 as I level off. As I fatigue it slips higher. I figured out how to work my watch again and set an upper bound of 165, and that didn't start alerting me until I was after 5 minutes into my run. So I'm not pushing myself too hard, if my RHR assumption is apt (enough). I didn't even bother to know how hard I worked on the bike, though (5 min). I just went up a level every 30 seconds. Level 16 felt 10x harder than 15 at 3:30 into my bike. I was raining sweat and struggling to breathe, so it was a **** good finish.

Not the smartest move, though, considering I did (deep) squats today. I did back squats (3x10x135lbs) super set with DB laterals (3x8x40lbs) with plate side bends (3x10x35lbs). I called it a day after that. I'm still sleepy, exhausted, feeling like crap, and did some good cardio. My additions are below.

401.75 miles = 400.75 + 1

PT: 29.5 miles


Note, the motivation for that heart rate calculation, as we discussed before, is that you cannot control (1) your max heart rate and (2) your resting heart rate. Thus, we can think of your working heart rate as what you're basing your intensity off of. It wouldn't make any sense to base it off of your MHR or RHR. Thus, we exclude them from the calculation by MHR = 220 - AGE. Then WHR = MHR - RHR. Then take your intensity IxWHR. But put back in the amount of work done by your RHR. Thus, THR = IxWHR + RHR. Make sense? Right. Had I only used THR = IxMHR I would have had a very inaccurate (wide) intensity interval of (124, 162). Not only is it absolutely lower, that lower bound makes me feel ancient and the upper bound makes me seem out of shape! My (140, 170) is both tighter and higher, the way I like it!

[hedgie]

401.75 + 3.25 = 405
pt: 110.25
Bryabgoodrich from my reading the purpose of hr training was to enable one to run longer distances at a lower hr enabling one to burn fat by staying in the aerobic hr zone. Is this off?

[bryangoodrich]

Knowing your heart rate simply lets you know how hard you're working. One can just as well use their HR monitoring to tell them if they're working hard enough for interval training. Typically, being aerobic occurs around 60-70% intensity, but what measure and individual fitness can clearly influence that. So, one should figure out when they are exercising aerobically and compare that to their heart rate to get a more accurate gauge of intensity-to-energy-pathway. For example, a fit person may be able to stay relatively aerobic while at 75% or maybe even higher. It just depends on how well their body can get the oxygen to the muscles which is determined by a number of things like VO2 max and the adaptation of their circulatory system (e.g., changes in capillary size). On the other hand, I may not want to be aerobic. I want to train my lactate threshold (LT = that boundary of when you're no longer aerobic and when your body reaches fatigue due to too much blood lactate as a response). Then I'm going to want to workout anerobically, at a higher heart rate intensity (adjusted to my individual body awareness). A trained individual here, too, will probably perform at an even higher intensity than the typical 85%. Those are just good guesses for a starting point. A trained sprinter, for instance, can no doubt push themselves into the 90+ percent intensity range and keep functioning because their ability to remove blood lactate is efficient (the point of LT training). Compare that to my deconditioned self trying to do those first high intensity interval training (HIIT) routines that I couldn't finish. That was me being unable to process the blood lactate and my muscles would fail, or I just was too mentally weak to push through it (technically you can keep going, just with much pain from fatigue, lack of oxygen, etc., until you actually hit the point when your muscles stop functioning). So no, monitoring HR is not about running long distances only. It is about keeping a measure on what energy system you're using and giving yourself a way to objectively identify where you're at on that continuum. It's not static, and it's not exact. But it is an easy measure.

[Jake]

405 + 4 = 409
pt: 23 + 4 = 27

[hedgie]

409 + 3 =412
Pt: 113.25

[hedgie]

Knowing your heart rate simply lets you know how hard you're working. One can just as well use their HR monitoring to tell them if they're working hard enough for interval training. Typically, being aerobic occurs around 60-70% intensity, but what measure and individual fitness can clearly influence that. So, one should figure out when they are exercising aerobically and compare that to their heart rate to get a more accurate gauge of intensity-to-energy-pathway. For example, a fit person may be able to stay relatively aerobic while at 75% or maybe even higher. It just depends on how well their body can get the oxygen to the muscles which is determined by a number of things like VO2 max and the adaptation of their circulatory system (e.g., changes in capillary size). On the other hand, I may not want to be aerobic. I want to train my lactate threshold (LT = that boundary of when you're no longer aerobic and when your body reaches fatigue due to too much blood lactate as a response). Then I'm going to want to workout anerobically, at a higher heart rate intensity (adjusted to my individual body awareness). A trained individual here, too, will probably perform at an even higher intensity than the typical 85%. Those are just good guesses for a starting point. A trained sprinter, for instance, can no doubt push themselves into the 90+ percent intensity range and keep functioning because their ability to remove blood lactate is efficient (the point of LT training). Compare that to my deconditioned self trying to do those first high intensity interval training (HIIT) routines that I couldn't finish. That was me being unable to process the blood lactate and my muscles would fail, or I just was too mentally weak to push through it (technically you can keep going, just with much pain from fatigue, lack of oxygen, etc., until you actually hit the point when your muscles stop functioning). So no, monitoring HR is not about running long distances only. It is about keeping a measure on what energy system you're using and giving yourself a way to objectively identify where you're at on that continuum. It's not static, and it's not exact. But it is an easy measure.

Thanks...all interesting. I understand that I guess since it was a running thread I was assuming the goal was longer distance running. Also, from what I very briefly and naively read some articles on HR training (which were biased towards aerobic training) they sort of beat the point that one needed to be in shape aerobically in order to perform better anaerobically. Has anyone read much on Mark Allen? He wrote a little piece on this here (granted its biased towards distance exercise): http://www.markallenonline.com/maoArticles.aspx?AID=2

It was interesting it took him a year but was able to run at an aerobic HR after one year of training. I saw a brief clip on some Kenyan running and they were monitoring their HR's as they ran 6 minute miles or something, up a hill and their HR didn't hit 100 until mile two...just interesting to me.

[bryangoodrich]

This is 2 days worth of running (0.5 + 1.5 today). I didn't work hard outside of my cardio, but I ran hard today and biked hard yesterday. I'm going to try and do a HIIT routine tomorrow with light cardio and maybe some good lifting (deadlifts or something power oriented).

414 miles = 412 + 2 miles

PT: 31.5 miles

[bryangoodrich]

Didn't do any running (to record) yesterday, but to be accountable I thought I'd detail my HIIT routine. It was awesome, but now my left ankle and lower back are killing me. My entire routine was 40 seconds on, 15 seconds rest (40/15 splits). I did 12 rounds. I could have done 15 with a few more exercises (step up + turn over a 4-riser step; biceps curl; another ab routine), but I was good at 12 when my timer stopped lol I didn't do any repeats, so here's the 12 exercises I recall:

1. Burpees with modification (hop-spread legs out then back in after push up)
2. Chest fly (37.5 lbs DBs)
3. Good morning (standing back extensions; 70 lbs BB)
4. Sit ups
5. Dive bombers
6. Step ups (4-riser step that was used as bench for 2.)
7. Squats (BB)
8. Side crunches
9. Mountain climbers
10. Push ups on stability ball (feet on step)
11. One-armed DB snatch
12. Scissor kicks

I basically made myself a little round robin station with my mat on the right for core stuff, room for floor exercises (1., 5., 9.) to the left of it, the step next to that, and then my DB and BB below those. Before I did any of that, I did 5 sets of 10 jumping jacks and a light jog around the room to warm up. I also did that a few times to cool down, along with a little bit of stretching (I should have done more! lol). When I finished, I was dripping sweat and ready to die! It was great, and the eye candy that came in toward the end to stretch wasn't bad, either! lol This was a big change from a month ago when I couldn't even do one set of 3 exercises on a 50/10 routine.

I'll definitely do this again!

Things I'd change: Maybe do more arm routines at the end (arm extensions and curls), use 2 separate stability balls, one for each arm. Even if I end up only planking, it'll be better than the one large one I had available. I'd also try to keep better form. Especially toward the end, I think it was the snatches that ruined my back. I was pushing myself through that one way too hard. I'd also like to have used kettlebells, but I think I'd have to have my own. Mixing weight training movements into these floor routines and core exercises really does a lot. I should probably try to get a little better mix, like half-way through, just do something a bit easier, maybe balance drills of some sort. It'll still keep me active while giving me a bit more rest. Best to position more difficult exercises (snatch!) after these lighter ones.

[hedgie]

414 + 3 = 417
Pt: 116.25

[bryangoodrich]

Oh snap. Longest run yet (since recovery). I started off at 5 mph and increased 0.1 mph each minute. The first ten minutes (6.0 mph) went fine. I was around 145-155 bpm heart rate. Then coming up on 15 minutes my heart rate was climbing and fatigue was kicking in. I struggled to keep form, and I turned off my metronome (stopped caring about cadence!). I was at 1.75 miles at 17:30. I walked until 20:00 and then ran that last quarter mile (1 lap on a track) at 7.5 mph (8 min/mile pace) solid. I did a little core afterwards and said screw it: stretched in the sauna. I'm beat, and looking forward to a long day tomorrow that may end with a cycling class, if I have the energy. We'll see. Going to the gym, regardless.

417 + 2 = 419 miles

PT: 33.5 miles

[hedgie]

Congrats bryangoodrich

419 + 3.25 = 422.25
Pt: 119.5

[hedgie]

422.25 + 3.25 = 425.5
pt: 122.75

[bryangoodrich]

That 2 mile run was good. My thighs are killing me! I need to give more attention to my hip flexors, though. Especially stretching them. Today was good. Did a quick warmup, a HIIT routine (40/15 splits; 12 rounds), and then did a little swimming. I'm exhausted! Today's HIIT routine? I had the floor, the mat, a step with 4 risers, and a 40 lbs barbell. Oh, and two medium sized balance balls

1. Burpees (always a good way to start!)
2. Push ups with hand on each balance ball (hard! More stability than reps)
3. Step ups (step up with one leg, raise on heel, driving knee up high using arm swing like you're dashing into a sprint)
4. Good mornings (standing back extension; straight-leg deadlift)
5. Lateral movements (side step across the room and back)
6. Cross-over situps
7. Dive Bombers
8. Squat jumps (jump onto step then jump down)
9. Overhead squat (hold bar overhead while squating)
10. Mountain climbers
11. Lateral movements (again; I was ready to die!!)
12. Leg raises (couldn't do it all the way, so sometimes I just held my legs off the ground).

This was a hard routine but nothing seemed too hard to tweak my back like last time (those one-arm snatches did it for me). I like doing this stuff. It's quick and you definitely feel it. You can really mix it up in a lot of ways. I try to mix up each routine at a different station, but there's nothing stopping me from doing more things around the room (e.g., run around the room) or doing consecutive floor routines (e.g., dive bombers after burpees).

425.5 + 0.5 = 426 miles

PT: 34 miles

[trinker]

426 + 3 = 429 miles
Pt: 11

[hedgie]

so hedgie, tell us more about your workouts.

i have had an awful injury (non-running related) so i have not been able to do anything significant for over a week, which is HORRIBLE.

i think i'm close to being all healed up. i need to get a wrap or something so that i can run again. i hate this!

Sorry to hear about the injury...hope your back up and running again!

My workouts are nothing special. I am running barefoot or in five fingers at long slow paces staying in my aerobic heart rate range. The goal is to lower my times while staying in the aerobic HR zone. I have no idea how good that is or not I just read the article I linked by former iron man winner about him running the same speeds in his aerobic zone and I read some stuff by Phil Maffetone about it and decided to give it a shot. I have a heart condition so I cannot do many exercises so the aerobic zone made sense for me. I used to swim and bike as well and am going to work that back into the rotation.

It's brutally slow and very hot here so I mostly do it on a treadmill watching lectures so I really don't notice I'm running and get to learn! If anyone has advice that'd be great.

[hedgie]

429 + 3.25 = 432.25
Pt: 126

[hedgie]

432.25 + 3.25 = 435.5
129.25

[Jake]

435.5 + 5 = 440.5
pt: 27 + 5 = 32

[bryangoodrich]

And here I planned on only doing a mile since my right knee is still a little swollen from the box (plyometric) jumps I did in my last HIIT routine. Also, I haven't eaten anything in several hours, so I'm starving! That limited my weight training, though. I actually felt okay for the first mile. I had to stay focused the 2nd half, and really stay mentally strong to finish the last 5 minutes. It was 6.0 mph from start to finish (no warm up). I am impressed with it. Solid consistent run, and I don't feel too bad.

440.5 + 2 = 442.5 miles

PT: 36 miles

[bryangoodrich]

My workouts are nothing special. I am running barefoot or in five fingers at long slow paces staying in my aerobic heart rate range. The goal is to lower my times while staying in the aerobic HR zone. I have no idea how good that is or not I just read the article I linked by former iron man winner about him running the same speeds in his aerobic zone and I read some stuff by Phil Maffetone about it and decided to give it a shot. I have a heart condition so I cannot do many exercises so the aerobic zone made sense for me. I used to swim and bike as well and am going to work that back into the rotation.


Don't be afraid to step up your training and do some intervals or something. A good high intensity work out once a week will make a big difference if you want to lower your times. When I trained for a marathon, our class would do one (really) long and slow run and one high intensity (interval training) run a week. We did our own thing outside of that. It was the speed training that really helped me progress and be able to handle fatigue a lot better, because that's what that sort of training prepares you for. You're not really going to build your tolerance to that sort of fatigue if you don't face it, and your muscles aren't going to be pushed that extra mile to work at a higher intensity (but at an aerobic level) if you don't train to work at that intensity under fatigue. Make sense? I'm not saying you have to get crazy, but have fun with it. There's fartlek training, which is basically random "run really hard for some amount of time/distance at whatever moments you feel like it" while keeping a steady pace in between. Or you can be structured (I'm more this route unless I'm out on a trail with random points in the distance to cue my fartlek intervals) and try something like one lap fast one lap easy (on a track), then next week do two laps fast and two laps easy. Then two laps fast and one lap easy. And so on. The key is have fun.

[bryangoodrich]

Good point. I didn't catch that part! Yeah, take it easy lol

[hedgie]

pt442.5 +3 = 445.5
pt: 132
Thanks bryangoodrich ill look into what I can and can't do in was hoping to drop my aerobic pace then add anaerobic training f I am allowed.

[vinux]

Nice to see mileage of the club.

I am suffering jaundice now. It started with a viral fever around three weeks before. After a terrible(I was unable to eat for few days) week it is identified as Hep A and dengue. Now my health is improving. I hope after two weeks I could start my jogging.

[bryangoodrich]

Ouch vinux. That sucks! Get well soon.

My knee started hurting, so I stopped at 15 min instead of the 20 min I was hoping to hit. Was doing well until about 11 minutes in before fatigue started hitting me and my cadence started dropping. A good measure is to count one-foot counts for 30 seconds and multiply by 4. I want 170-180 bpm, so I should have 42-45 one-foot steps in 30 seconds. If I want to be very general I can count 15 seconds and I'd need about 22-22 steps. I'll try to do another 15 minute run tomorrow or Saturday.

445.5 + 1.5 = 447 miles

PT: 37.5 miles

[bryangoodrich]

I'm on a roll!

447 + 1 = 448 miles

PT: 38.5 miles

[bryangoodrich]

Nice. I need to focus on my step. When I was more cognizant a couple weeks ago I was focusing on striking at the instep (along my big toe). I haven't been as focused on that and my ankles are getting a little sore from the volume of running I've done this week. I'll probably do another mile tonight and focus on that step (and no heel strike!) taking it nice and slow (6.0 mph). Tomorrow I'll do a HIIT routine.

[bryangoodrich]

I decided to take yesterday off. I could use the break, and my foot is getting sore from this higher volume of running. I think I'll take the mileage down next week and do more biking and stairs and maybe try track running next weekend.

448 + 1 = 449 miles

PT: 39.5 miles

[Jake]

449 + 5 = 454
pt: 32 + 5 = 37

[bryangoodrich]

Ugh. I did a half mile as part of my warm up before I did a HIIT routine so painful I'm too tired to explain it; let's just say there was a lot of jumping and leg stuff. Then when I was walking to the sauna I saw this cute chick on the treadmill, so I thought what the hell. Ironically, she jumps off just as I'm getting on, so I suffered another half mile just for the pain of it. Now I'm so exhausted the fried fish my roommate cooked just smells disgusting to me! I just want water and sleep now!!

454 + 1 = 455 miles

PT: 40.5 miles

[hedgie]

455 + 5 = 460
Pt: 137.25

Hope you get better fast vinux!! Sorry to hear that.

[bryangoodrich]

Nice story lol That's one of the perks of working out at a gym :D Unfortunately, I'm also one of the guys that'll come out of the sauna (right next to a row of treadmills) and hang out w/o a shirt. Not what the ladies ask for ^_^

My right knee is starting to tense up after this run. I've been under sleeping, stressed to the point of tears, but still trying to get my workouts in. Still haven't lost any weight, though. Go figure. Today's run I wanted to step it up. I could have done a 20 min 2 miles at 6.0 mph. Instead, I started at 6.0 and went up 0.1 every minute to 7.0 for 10-11. Then i went down 0.1 every minute, except I had to stop and take a break twice. At that point I was "overheating" like my car did yesterday (part of the stress)! I did a 9:10 pace for that 2 miles but still ran for 20 total. Walked 5 to cool down, then did some ad/abductor workouts before I quit (also strained the knee).

460 + 2 = 462 miles

PT: 42.5 miles

[bryangoodrich]

Wasn't really planning on running at all, but I'm monitoring my weekly totals, so a half didn't seem too bad. Except I did it at 7.5 mph (8 min pace)! I did elliptical for 5, quickly to work on my turn over (cadence) and finished with 10 minutes of biking. The adductor/abductor workout I mentioned yesterday is with me today! My butt feels solid, but sore! lol I need to do that more often ^_^

462 + 0.5 = 462.5 miles

PT: 43 miles

[spunky]

462.5 + 0 = 462.5

PT: 0 miles

:: looks at everyone ::

SO WHAT IF IMMA LAZZZY SLOB? :P

[hedgie]

462.5 + 9 = 471.5
pt:146.25

[Dason]

Now that prelims are over I might actually get back to a decent running schedule!

[bryangoodrich]

471.5 + 1 = 472.5 miles

PT: 44 miles

[bryangoodrich]

Best 5 minute elliptical warm up yet: averaged 185 spm cadence. Then was going to do a half mile at 6.5 mph. Felt strong, so I did 7.5 mph. Felt like I could keep going, but I didn't want to overdo it. So I biked probably my hardest 5 minutes, also. Thighs were burning and I was soaked in sweat. Still felt strong, so I went back and did another half at 7.5 mph. Well, I did 4 min each time and 6-6.5 mph for the last minute. That's my fastest mile (8 min) since my recovery and probably all year! I still feel like I could do more! This is also my 4th day in a row working out and running. I've gone 6 of the last 7 days. 8 of the last 10. And I've done 9 days this month (9 of 14). Not bad! I will do my HIIT routine this week tomorrow with a shoulder and ab emphasis. I think my legs need a break and the last 2 days were killer chest and back workouts. I also haven't eaten as much lately and I've finally dropped a couple of lbs (literally, 2). At least one thing is going well in my life this summer.

472.5 + 1.0 = 473.5 miles

PT: 45 miles

[hedgie]

Hey, way to go on the long run!


Thanks halfnormal, but unfortunately that was three separate 3 mile runs. I'm working my way up to longer distances again. My dr. said not to do any anaerobic training so it's taking forever to get my pace down.

Dason congrats on getting through the prelims. Sounds like a brutal few months.

[Dason]

My wife's parents gave her an iPhone for some reason. I think I'll give this Nike+ thing a try.

[hedgie]

My wife's parents gave her an iPhone for some reason. I think I'll give this Nike+ thing a try.

Check out the runkeeper app. I used it with gps and it worked pretty well....may cost money now though. Nike+ may have more features too.

[bryangoodrich]

512.5 + 1 = 513.5 miles

PT: 46 miles

[hedgie]

513.5 + 4 = 517.5
pt: 150.25


How well does the Nike+ work halfnormal?

[Dason]

517.5 + 1.5 = 519
PT: PT_{thistime-1} + 1.5

[hedgie]

Thanks halfnormal...Nike+ sounds pretty good, didn't realize it had the GPS too.

520.5 + 3.25 = 523.75
Pt: 153.5

[bryangoodrich]

Lost 5 lbs in the past 2 weeks as I've ramped up my frequency (gone 10 out of 13 last days) and eating a lot less. Today I didn't eat since 1am since I didn't eat anything when I got home and took a nap to waking up and going to the gym before I eat dinner. Not wise! I was weak and only did 2 miles when I wanted to do 3. Still, eating a lot better now. My new job has an amazing cafeteria and they serve healthy meals for under $7. I also try not to indulge too much at night.

523.75 + 2 = 525.75 miles

PT: 48 miles

[hedgie]

525.75 + 3.5 = 529.25
Pt: 157

Congrats on the weight loss bryangoodrich.

[bryangoodrich]

Haven't been around to update, but here's what I've done this week that wasn't recorded here. The ironic part was that the last 2.0 day above was supposed to be my long day, yet I was ready to die after the first mile, toughed out the next half, and had to come back to finish the final half. I recovered with the 1.5 mile the day after, but then went in to do an easy recovery 1 mile and ended up doing 3 miles! I did 2 straight through. I felt great, but wanted to have a solid chest workout. So I did! Then I went back and ran another mile. It was tougher because I hadn't eaten in awhile and it was the end of my workout. Still, it felt good to accomplish something.

536.25 + 1.5 + 3 + 1 + 1.5 = 543.25 miles

PT: 55 miles

[hedgie]

543.25 + 4 = 547.25 miles

PT: 161 miles

[hedgie]

529.25 + 3.5 = 532.75

PT : 229 + 3.5 = 232.5

its 3 am, this is the best i can do....
So you were running @ 3am or posting? A 3am run is a tough one!!

[hedgie]

547.25 + 3.5 + 4.0 = 554.75 miles

PT: 168.5 miles

[bryangoodrich]

554.75 + 3 = 557.75 miles

PT: 58 miles

[bryangoodrich]

So are we like, gonna set a goal and start a new thread already? lol

[bryangoodrich]

I'm at over 22 miles this month. The 10 last month was the most in several months now. My foot is starting to hurt, though, mainly from overuse, no doubt. I should try to be more conscious of my form and maybe slow down a bit. It wouldn't hurt to start doing more biking and stairs again, as I've exclusively moved to running for my cardio the past few weeks.

[Dason]

I'm all for setting a few goals. It would probably help keep me on track.