I know, sabaray, this rain is making me nuts. Yesterday was a bit of a break here but still overcast, chilly and lots of moisture in the air. More rain today. Managed to squeak in a training ride yesterday. 30 minute warmup and cool down alternating between relaxed and high cadence spinning. 3X 15 minute work intervals at 90-95% FTP and anaerobic threshold hr with 5 minute recoveries in between. I lasted for 2 intervals. My legs were very tired from Wednesday’s strength training and I had to drop to 85% for the 3rd interval. Oh well. I will punish myself tomorrow for being a slackard. Will be doing a 47 mile hill ride as part of my bike club’s annual ride event and will be doing it with members of the race team I sponsor. We all have time constraints so I suspect it will be a fast, challenging 47 miles lol.
I stumbled on a very good article on structuring cardio training for beginners through very fit persons training for performance goals. The system used is based on using VT1 and VT2 as markers for determining HR zones. VT1 and VT2 are determined using talk tests and a hr monitor is used to measure hr at each threshold. The rational for using VT is that ventilary thresholds are unique to each individual’s physiology and current fitness level. Using measured Max hr or max VO2 is not practical unless you have access to performance lab testing. Generic max hr formulas are not accurate because you may not fit the profile of the test cohort used to develop the formula and the formula is based on averages for the group and not a specific person’s individualized metabolism and physiological responses. VT1and VT2 testing, in contrast, is easy to measure requiring nothing more than a heart rate monitor and a stop watch and produces results that are specific to the individual. Here’s the link to the article. It’s long but worth the time to read. It may provide some very concrete and helpful info for those scratching their heads about how to structure their cardio training. https://www.acefitness.org/certifiednewsarticle/709/ace-ift-model-for-cardiorespiratory-training/
I hope the running coach gets you back on track (literally!) for where YOU want to be Sabaray. I doubt that your effort has been “sad” though. Everyone has road blocks. As long as you are still walking out the door in your running shoes and getting some done it’s not a fail.
It seems you might like the structure of a coach though - let us know how it goes!
Ditto what abasket says, Sabaray. You’ve done so well with all the workouts you’ve posted about. Your running will get back to where you want it to be. It has never been sad, imho!
The Carole King musical was really good! So many old tunes. Got in a mini toe tapping workout We’re driving today, but it was cool again this morning so I went out and ran 3 miles and walked another. Now I’m getting ready for beach mode. Slow and easy. Warning fitbit friends: Beach walking is about to give that step count a big boost!
Michael - Excellent article. I’m going to conduct the test in the next day or 2. My guess is that zone 1 is 145/150 HR. Zone 2 is 145/150 - 170 and Zone 3 is 171 and above. Even though I’ve been running now for 5 years, the first 3 minutes are the most difficult. Lately I’ve been doing A 400 meter walk into an easy jog and then a minute walk before I start my “official” run. I’d love to run with an area running group but they start out fast before they hit the trail. I have to do my warmup and stretch routine first before I run with them.
After that first mile warmup I’m no longer gasping for air.
I am confident you all will be sick of hearing about it before long!
Ohio, that is one of the issues I have with running so early in the morning - I’m already getting up before dawn just to meet and am really shortchanging myself on warmup - and the group just takes off! I’m really debating the merits/wisdom of running with them during the week. It’s tough.
@dmd77 - thanks for bringing that article to our attention.
Erinn Eggbert, mentioned in the original NYT article as the only participant who weighed less now than 6 years ago is evidently a “Beachbody” coach now. I shamelessly admit to looking her up. Seems to add support for the “keep working at it” mentality.
sabaray- I’m anxious to hear about it and I think you have done great! You’ve done so much besides just running, and as my daughter has shown with her running PRs, cross training really does help! Your efforts have been great.
46 degrees but sunny this morning. Tights and a light jacket. Warming up this weekend. I signed up for an extremely difficult half marathon on June 4 called the Hillbilly Half. It’s a fun local event, but has huge hills (the kind you can’t really run up). I won a bunch of stuff there last year- a $50 gift certificate, plaque and a bag, so I decided to do it again. It’s hot, too.
Sabaray, it is awesome that you signed up with a coach. I got some unsolicited coaching from the PT after I wrecked my knee. She was a trials qualifier marathoner, and she decided that a few running tips would help a bunch. So happy I went to that clinic. I had my best runs after working with her.
My shorts have shipped, but I was not able to get the tracking. Tracking the track shorts on a truck…
sabaray, I think you will find working with a coach to be a great experience. Nothing beats the “hands on” individualized support and guidance that an experienced coach can provide. As you go through the process, we will all be anxiously awaiting your reports not only to cheer you on with your successes but to learn from the process you will be applying!
Given the results of the Biggest Loser study, how can they in good conscience continue making that show?
This article considers the other side of the coin - what strategies have the 10% of people who have successfully kept off the weight long-term followed?
Bunsen, I didn’t have a tracking number until the day they were delivered! I think everything was sent two day. I got the tracker style short and while the print isn’t quite what I expected, they fit well and have a special Lulu insignia on the short itself. The packaging is pretty cool, I think.
Sabaray–sounds like the running coach is going to be like a trainer in the gym. I have really benefitted from using a trainer. Hope the coach helps you!
I went to a lecture last night about the benefits of exercise, yoga, meditation, tai chi, etc. on helping fight the very negative effects of stress on the immune system. The lecturer was really knowledgeable and presented valuable information–he Is a physician who heads up The Institute for Mind Body Medicine at Mass General. He presented lots of evidence that convinced me that I will keep exercising and doing yoga till I croak.
My daughters and son-in-law surprised me the other day with a ticket to visit for Mother’s Day. I am excited about seeing them–only downside is they have me on Southwest Airlines and its taking me a long time to go from Boston to Chapel Hill!! I have been traveling since 8 am. I have managed to get in 5500 steps.
It’s a nice sunny day here with a warm weekend ahead. Woo Hoo! This morning was an easy 3 mile run with Back on My Feet. We have 14 members running their first half marathon tomorrow at the Indy Mini Marathon. It’s fun to see everyone’s excitement about the event! There are lots of additional members, alumni, and volunteers also running tomorrow so it was a fun group this morning. I’m running with my brother as I mentioned before, but plans have changed a little. He thinks he’ll be fine for the first part of the race but is apprehensive about going the full distance. He’s at least 75 lbs overweight and has bad knees, so he will be doing more of a walk/run than actually running the race. So the current plan is that I’m going to run the half (hoping for a PR, but with the huge crowds and predicted warm temperatures that will be a challenge). After I finish and have a quick snack and drink, I will turn around and run back and meet him wherever he is. I’m in the first wave and he’s in the 4th, so I think with our estimated times that I’ll meet up with him between mile 8 and 9 and then pace him the rest of the way. I’m really looking forward to it, I am really proud of him for giving this a shot.
NRE - I liked the article about maintaining. The Top 10 tips seem exactly like what I have been trying to do. I am almost at 2 years of maintaining my weight loss. Realistically, I think that eventually 5 - 10 lb will probably creep on as I age and physically can’t do as much but that would still put me at about halfway in my desired weight range.
Bromfield - what a great Mother’s Day surprise from your kids! Enjoy your trip!
sabaray - is your running coach an online coach, or someone you are working with in person? I think it’s a great idea and I really think that you’ll see good benefit from it. Looking forward to hearing your updates!
I need help. I’m not sure that this is the right place to come for it; in fact, it’s probably the worst! I’m developing an almost irresistible urge to by a Garmin Fenix HR watch. It has everything I would want in a fitness watch - including water resistance for swimming and an actual watch face and appearance so that I could wear it as a watch all day. It could replace the sport watch (not a fitness watch) I currently wear. The problem? It costs $499 because it is GPS enabled, I have absolutely no need for it because I have a Garmin Edge 800 that I use on my bikes, I can’t think of a single rational reason that I need it, I probably wont use half its features because they are running oriented but yet I am succumbing to its siren’s call! This happens to me every time there’s a prolonged period of rain and I’m stuck indoors.
It is a watch that can be worn as a watch and is waterproof. That would be a good selling point with Mr. B. Get it for yourself as an early Fathers’ Day present from your wife or birthday present etc.
Wow, that is a cool watch. Have to get one for Mr. for his birthday! It even has the ABC function which Mr. loves. Who sells it for $499? I am seeing the $599 v3.
Thanks BB, you’re no help, that’s just what I didn’t need to hear! This is why my wife keeps emptying my fitness studio checking account as fast as I make deposits, lol.
We’re driving today, but it was cool again this morning so I went out and ran 3 miles and walked another. Now I’m getting ready for beach mode. Slow and easy. Warning fitbit friends: Beach walking is about to give that step count a big boost!
I’m developing an almost irresistible urge to by a Garmin Fenix HR watch. It has everything I would want in a fitness watch - including water resistance for swimming and an actual watch face and appearance so that I could wear it as a watch all day. It could replace the sport watch (not a fitness watch) I currently wear. The problem? It costs $499 because it is GPS enabled, I have absolutely no need for it because I have a Garmin Edge 800 that I use on my bikes, I can’t think of a single rational reason that I need it, I probably wont use half its features because they are running oriented but yet I am succumbing to its siren’s call! This happens to me every time there’s a prolonged period of rain and I’m stuck indoors.