<p>BCE91</p>
<p>I’d say you are more in the 22-25 target if you are cranking out 8 minute plus paces now for the mileage you have been running. </p>
<p>If you don’t have accessibility to a track, I’d simulate your 200s at 85% of your sprint speed for 45 seconds and your 400s at 85% of your sprint speed for 90 seconds. Walk or jog 2 - 3 minutes in between.</p>
<p>Oh yay! Back from the Dr and I don’t have to have knee replacement surgery.
That’s the good news.
Bad news is, I have an inoperable medial tear in the meniscus and advanced osteoarthritis with complete loss of articular cartilage. No wonder it hurts like a sonofab<em>i</em>t<em>c</em>h
But, they can give me an injection of lubricating fluid which may help 6 months to a year.
If it could help enough so that I could strengthen my muscles that support the knee better, that might take some of the pressure off.</p>
<p>But for now, I am making my H take me out to dinner to celebrate that I don’t have to have surgery & to have a fresh mango margarita! Maybe I will have a double! ;)</p>
<p>Here’s a virtual toast to pain relief, EK. :)</p>
Yay, EK! Glad you don’t have to have the surgery and I hope the injections will help. Enjoy the margarita (s).
<p>MOWC- I can’t tell if that picture was taken somewhere in the middle of the race or coming up on the finish line, cause your body language looks like you are just sprinting effortlessly…</p>
<p>30 minutes intervals on the trail in my vibrams. 1 minute on, 1 minute walk. Beautiful day, perfect temperature, everything felt great.</p>
<p>The picture was at the end approaching the finish line. I was dying, but I knew it was almost over!</p>
I’m thinking Garmin that will vibrate when I get to whatever interval
distance I’m working on. Seems that it would be simpler. Your diagram
is as complicated as I remember the track to be.
I suspect that I could do something under 26 - I was doing 8:20 to
8:40 miles earlier this year and dropped my speed to manage knee
problems and decided to focus a little more on more miles at slower
speeds. When I’m playing more tennis, the knee gives me more problems
when running and problems increase exponentially with speed. I also
like to set easy goals.
I’m ready to get a Garmin 610 to let technology do some of the work -
I just want to make sure nobody has any negative info on them as they
had some charger issues.
Genzyme developed a technology to extract your own cartilege cells,
grow them in the lab and then put them back into you. I see that their
current cartilege product is grown from cow cells (apparently). Using
your own cells was very expensive; on the order of $10K in the 1990s.
There are some other research areas on cartilege including
nano-materials. I would consider an injection of fluid (not the cow
stuff) on a regular basis if it meant the difference between working
out and not working out.
<p>BC, it shouldn’t be too complicated if you’re working with 200 meter or 400 meter intervals. Inside lane of the track one lap is 400 meters. Half a lap is 200 meters. Work from there. :-)</p>
<p>4 miles, 9:05 pace.</p>
<p>Before running I did a 20 minute static stretching session in the classroom. I grabbed a mat, a step and a small table on wheels and used my iPod Touch for the stretches. I grabbed a bunch of stretching pictures and tossed them into a directory and linked it to Photos and just used that. It worked out quite well. The room also has audio/visual equipment and I’m considering using my laptop instead of the iPod Touch as the laptop has a remote control. It also has stuff to clean up equipment when you’re done with it and there are fairly strict rules to keep the place clean. Users are supposed to only use the classroom with sneakers that are indoors-only and there’s a sticky-mat at the entrance to catch dirt before you walk in.</p>
<p>Also got in some work on the Smith Machine.</p>
<p>My observations on static vs dynamic stretching is that dynamic stretching does a better job - at least in the areas that I’m working on. I also downloaded a bunch of Namaste Yoga pictures into another folder that I’m going to try out one of these days - they are more poses than stretches but I’d like to see how effective they are.</p>
<p>I will do my dynamic stretches in the morning and I’m guessing that I will feel a lot better compared to the static stretches though the static stretches cover more areas.</p>
<p>BC: </p>
<p>The Garmin 610 is sweet. You, of all people, will love being able to set up your workouts on the computer and upload them to the watch.</p>
<p>I did my 5K race with the watch setup to count down 400 meter intervals. Run one, walk one… I’ve also used it to count down timed intervals. And, lately, to count down intervals until my heart rate exceeds 90%.</p>
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<p>You’d find very few in the fitness, strength/conditioning, or rehabilitation industries who would disagree with you… In fact, I do very little regular static stretching. If I do, it gets mixed in with PNF stretching…</p>
<p>New Rules for me. I’ve got to look and see how many workouts I’ve done now, but it’s probably time to sit down after the next workout, see what Phase 2 is all about, and pick a new set of exercises (which will absolutely, positively not include ValSlide reverse lunges!)</p>
<p>I got all 15 reps per arm with 30 lb DBs on the alternating DB bench press today. That’s the first time I’ve made it to 15 each in both sets.</p>
My favorite NPR podcast (On Point with Tom Ashbrook) from Boston’s affiliate did 45 minutes today with the lead author of the new Harvard/JAMA carb study, David Ludwig. You can listen or download at the link below or grab it from iTunes:
[New</a> Research On Carbs | On Point with Tom Ashbrook](<a href=“http://onpoint.wbur.org/2012/07/05/new-research-on-carbs]New”>WBUR)
<p>cardio kickboxing class</p>
<p>Garmin 610 is on order and schedule to arrive in a week. I will have to do my track training around 7:00 AM if I don’t want to roast.</p>
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<p>Were you the cardio kickboxer or the cardio kickboxee? :)</p>
<p>I know which one I would be. I’d be bruised and battered by the cardio!</p>
<p>BC:</p>
<p>None of this will make any sense until you actually start uploading workouts to the computer, but I use an aftermarket software package for the Garmin called SportTracks instead of the Garmin website for viewing workouts. The same data can be sent to both, so it’s not an either/or. The third party software is open source with a decent community of developers writing plug-ins for it. For example, I have a plug in that imported all my NIKE+ workouts. I have another that calculates maximum heart rate recovery in 60 seconds for each workout. And, so forth.</p>
<p>If I recall, you can get a free version with 99% of the features enabled. I ended up paying the $35 because I used it so much (and I think I needed the unlimited plug ins or something else arcane):</p>
<p>[SportTracks</a> 3](<a href=“http://www.zonefivesoftware.com/SportTracks/]SportTracks”>http://www.zonefivesoftware.com/SportTracks/)</p>
<p>Functionally, the main difference is that SportTracks lets you super-impose graphs, so I can have heart rate, speed, and elevation on the same graph, if I want it that way. The Garmin website has separate graphs. </p>
<p>The off-line Garmin program (Training Center) is what actually grabs the data from the watch. Sport Tracks and Garmin on-line both get it from Training Center’s data logs. Unfortunately, Training Center is no longer being developed and it’s horribly obsolete. I initially decided to try SportTracks because its plug-in for writing interval workouts and uploading them to the watch is so much slicker than Garmin Training Center – like being able to copy and paste workout steps.</p>
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<p>I’m thinking just watching one of those videos burns calories. Where’s my water bottle?</p>
<p>There are some MMA conditioning trainers on the strengthcoach forum. They are always telling me that I should keep going on the Airdyne for 4 minutes after my heartrate has climbed above 90% of my max. </p>
<p>Yeah, right…</p>
<p>I don’t think kickboxing is for ol’ (formerly) fat guys like me!</p>
<p>BCE- You can upload your Garmin data to RunningAhead. I think it works great. It still needs to go through Garmin Connect first.</p>