<p>I thought I’d try the low heart rate as part one of my half training. I run comfortably at 170 to 174, but I do have a tendency to get injured so I thought this might be a way to add miles without the injuries. I probably should try to get a more accurate max rate, I’m just making an educated guess right now. I think my max might be higher than the average old lady. </p>
<p>130 is very hard to maintain and still run. Maybe I need to bump it up to 150.</p>
<p>
</p>
<p>Thanks. It kind gives me the confidence about finishing the 1/2. The Heel pain is the only thing that could stop me. </p>
<p>The heel apparently does not like this distance. Will find out from the doctor tomorrow as what is the problem.</p>
<p>Musicmom, sorry to hear about the back pain. Please take it easy on coming back. </p>
<p>One of my colleagues who ignored a minor leg pain and continued to do very simple exercises. He is now in such a pain that he is missing works, let alone the medical bills. </p>
<p>I have been doing the same with my heel. Upon seeing what happened to him, I made an appointment right away. It is always better to know what do you have.</p>
<p>
</p>
<p>Agree. That is the reason I stop doing any KB swing. Too much stress on the lower back.</p>
<p>Thanks for the video links, idad. I practiced swings today, one arm and two arm. Should be interesting to see if I feel it tomorrow.</p>
<p>musicmom:</p>
<p>Yeah. I need to remind myself from time to time to make core stability exercises a top priority. I think that, if I could only do one type of exercise, that’s probably the most important.</p>
<p>On kettlebell swings:</p>
<p>Stuart McGill published a paper showing spinal loads with kettlebell swings. In addition, to novices, he also had [<a href=“http://en.wikipedia.org/wiki/Pavel_Tsatsouline[/url]”>Pavel Tsatsouline - Wikipedia](Pavel Tsatsouline)</a>, who popularized kettlebell exercise, do swings while instrumented.</p>
<p><a href=“http://www.movementcode.net/warehouse/articles/Kettlebell_Swing_Snatch_and_BottomUps_Carry.pdf[/url]”>http://www.movementcode.net/warehouse/articles/Kettlebell_Swing_Snatch_and_BottomUps_Carry.pdf</a></p>
<p>Aaaah. The dreaded Airdyne intervals again tonight. Short and sweet. Four 1/2 miles. Gawd, those things are brutal.</p>
<p>Saw a 92% heart rate on the fourth interval, but slow. I’m going to have to bite the bullet and make myself really suffer the next time I do these. I really kicked it hard for the first half of the final interval, but ran out of gas and limped across the line.</p>
<p>Chicken Caesar salad for dinner.</p>
<p>Today was a rest day for me; dragged H to the park with me and sabadog; we walked for close to an hour. Nice day. Did some housework and S came over for dinner - grilled tri-tip steak, pearled couscous and roast asparagus. </p>
<p>My calorie count has been regularly under 1000; today: </p>
<p>Calories: 726
Fat: 32 g
Carbs: 66 g
Fiber: 12 g
Protein: 46 g
Sugars: 12 g </p>
<p>Today was a flax/oat bran/whole wheat pita with hummus and a hard boiled egg; mixed nuts and seeds; and dinner. Just not feeling a lot of interest in food.</p>
<p>I might be taking another international trip early April. That is going to completely destroy my training plan.</p>
<p>Dad II, take it one step at a time. You’re getting the heel checked out soon. Provided the doctor gives you the go ahead, run. If you have to take a break, you’ll take a break. The running is for more than training for a 1/2.</p>
<p>IDad- thanks for the kettle bell links. I’ll watch them</p>
<p>Blankmind- remember that MAX heart rate has very little to do with fitness and doesn’t change a whole lot. It is simply an individual number which can be low or high. My max is around 185 and hasn’t changed but a few beats since my early 30s. My daughter’s is over 200. As a result, our aerobic training heart rate zones are quite different. Resting heart rate is a sign of fitness. My aerobic training zone is 136-148. My low heart rate training was not to exceed 135. Yes, it was slow and involved walking. It got faster, though.</p>
<p>I did a fairly short workout tonight…</p>
<p>3x6 of everything
-TRX Inverted Rows
-TRX Push Ups
-Lat Pulldown
-Pilates Skaters (6 per side)
-Monster Walks (6 per side)</p>
<p>1 mile run. Nothing else. I guess you could call it a recovery day.</p>
<p>Looks like 1,100 calories, 18% carbs at the moment.</p>
<p>The House is debating bumping the speed limit to 70 north of Concord so it may get a little faster to the mountains.</p>
<p>
</p>
<p>I just grabbed one for each exercise. When hunting kettlebell YouTubes, look for guys/girls who are RKC certified. That’s a pretty rigorous “Russian Kettlebell Certification” program for personal trainers – a course and a test. If someone is RKC certified, they know how to do kettlebell exercises.</p>
<p>My kettlebell is on the way from WalMart in a FedEx truck somewhere between here and New Jersey. So, sometime in the next day or two, I’ll get to find out if I can even swing the thing!</p>
<p>
</p>
<p>I set the cruise control for 72 mph up there and have sailed past radar cops who don’t even blink. I think you’ve gotta really be on the gas to get pulled over.</p>
<p>Stretch/strength/core</p>
<p>I haven’t been up there in quite some time - I guess the defacto speed limit is 75. There were talks to raise it that high but it got killed because they thought that it was too high for a general speed limit.</p>
<p>“Stretch/strength/core”</p>
<p>:) Ditto. Did some pushups, my free weights routine performed with 2 15-lb dumbbells (4 times of:10 bicep curls, 10 some-move-I-have-no-idea-what-it-is-called, 10 overhead presses), goblet squats and lunges. Still feel like a total slacker and slug!</p>
<p>Weights today. I have to go early to fit it into my schedule.</p>
<p>Deborah, here’s where I found the formulas for the low heart rate stuff:</p>
<p>[Runner’s</a> Web Heart-Rate Zone Calculator](<a href=“http://www.runnersweb.com/running/hr_calculator_new.html]Runner’s”>Runner's Web Heart-Rate Zone Calculator)</p>
<p>[Phil</a> Maffetone, <a href=“http://www.philmaffetone.com”>www.philmaffetone.com</a> - 180-Formula](<a href=“http://philmaffetone.com/180formula.cfm]Phil”>http://philmaffetone.com/180formula.cfm)</p>
<p>The second one just seems too low to me, but what do I know?</p>
<p>I guess I’ll have to suck it up and push myself to see what my max is. All the calculators I’ve seen predict the max for my age would be in the 150-160 range, but I know that’s too low.</p>
<p>Here’s an eye-opening story for you: My 30 year old nephew was just diagnosed with osteoporosis! They discovered this when he fell on the ice and broke his hip in 2 places. One large metal pin later, he is recovering and will be on crutches for a while.</p>
<p>He’s been referred to an endocrinologist who may discover a medical reason for the weak bones…or it may just be the result of years of inadequate calcium intake and/or too much soda, which leaches calcium from the bones. </p>
<p>So, whatever your age…take care of yourself!</p>