I've been having a string of great runs lately, and I think part of that is my excitement for Saturday's 5K (scroll below for some of the build-up posts in case you missed 'em).
Just wanted to try and recap them briefly here since it's been such a strong week.
Tuesday - Interval
I was worried about this run since it was an afternoon run and I just don't do well running in the afternoons. However, I figured that since I was able to ref just fine, and most of those games started at 3:15 p.m. that I would be fine.
And I was. It went much better than expected. I knocked out about four miles overall, but about half of that was walking in warm-up and cool-down. I counted 3.53 miles towards my total, and it took me roughly 32 minutes to get them in.
Now, of those 32 minutes I walked eight of them but I didn't discount that mileage. Not sure how much it all equates to but that's what my interval consisted of. I pushed myself at the end as I set the treadmill at a 9.0 for Minutes 35 and 36 of the interval, and I felt great. I had a bit of a hulk feeling, as in the Incredible Hulk. I felt like tearing out of my shorts and shirt, growling like a bear and run even faster. Since I was at the gym, though, I thought better of it.
Wednesday - Tempo
I had intended on running six miles at the gym on Wednesday, and to do a bit of a tempo. It wasn't quite planned out, but I figured I'd start at about a 9:40 pace and some distance at around or under an 8:00 pace. My first mile was a 9:35, then I slowly increased the speed. I felt strong and the second mile was at 9:13. I upped the speed a bit more and got to an 8:46 mile for the third mile. I'd run about a half-mile or so, maybe less, and just increased the speed on the 'mill.
My next splits were as follows:
Mile 4 - 8:30
Mile 5 - 8:08
Mile 6 - 8:17
Mile 7 - 9:04
Final .37 - 9:38
Time: 1:05:07
Overall pace: 8:50
Heart rate stats: Avg. 172 (92.5 percent of max); Max 186 (100 percent of max).
Thursday - Mt. Rubidoux
Since I'd just run the two days before, and both fairly intense workouts, I didn't feel the need to run longer than four miles, or two miles up Mt. Rubidoux and two miles down. Plus, I didn't want to over-extend myself since I do have a race on Saturday and all.
Still, I felt good and wanted to have a good run so I didn't ease off the gas too much. My splits:
Mile 1: 9:53 (uphill)
Mile 2: 9:28 (uphill)
Mile 3: 8:15 (downhill)
Mile 4: 7:24 (downhill)
Total time: 35:01
Overall pace: 8:45
Now, this is where the Polar comes in handy. Not even a half-mile into my run Thursday, my heart rate was at 165. It took me about two miles on the treadmill Wednesday before my heart got to a 165. When I was coming up to the top I was about .1 miles short of an even two miles so I went downhill for about .05 miles and sprinted to the top. In a matter of .07 miles or so, my heart rate jumped from a 177 to a 185, and I felt it. I just felt empty and drained once I got to the top, and was happy to head downhill once more for the final two miles. It took me a bit to regain my composure even though I was going downhill. The last mile was great. It felt good to be able to touch a 7:24 mile, even if it was downhill-aided.
Another cool thing about Thursday's run: I crossed the 300-mile mark for the year. I've now ran about 303 miles this year.
Showing posts with label intervals. Show all posts
Showing posts with label intervals. Show all posts
Thursday, March 11, 2010
Tuesday, September 1, 2009
Intervals!
I don't have much time this morning but I will squeeze in a run. I'm heading out to the gym for an interval run, The Interval run. I haven't been to the gym in a while as I've been able to run outdoors which has been great, but I miss The Interval!
Getting back to routine sometimes is great, especially when that routine is enjoyable.
The Interval, by the way, is my favorite 42-minute run, of which I'm actually only running for 24 minutes.
Getting back to routine sometimes is great, especially when that routine is enjoyable.
The Interval, by the way, is my favorite 42-minute run, of which I'm actually only running for 24 minutes.
Thursday, July 16, 2009
Enticing interval
I blogged yesterday about my fartlek run and about enjoying intervals, and I figured I'd share one interval suggested in The Other Mag.
It's something you probably need a track to run but I'm sure you could replicate it on a treadmill.
Run one mile at 88-90 percent of max HR. Recovery time should equal to one-fourth the time it took to run mile. Repeat three times. Rest three minutes. Run 200 meters at 3K pace. Rest for same amount of time. Repeat three times.
This one sounds pretty good, as far as intervals go.
For me, 88-90 percent of my max HR would be 164-168, which is just under my most comfortable running HR of 170. So essentially it wouldn't be as tough as the short bursts of Wednesday's fartlek. Still, it's a pretty good clip and by the fourth mile I'm sure I wouldn't have to run as fast to get my HR up to the 164-168 range.
The 200-meter runs at 3K pace would also be challenging since that would be about the 8.0 speed I ran at yesterday. I'd have to figure out what my 5K pace would be first though and increase the speed a bit.
Still, what I like about this is the distances you have to run. Running hard for one mile is tough but also doable. With a built-in rest, it gives you some sort of ease in that you know you will get to rest once the mile is done. Now, it doesn't exactly say what sort of recovery would be good, but you could probably either walk or run at a slow pace.
The quick 3K-pace intervals at the end are great because it forces you to run quickly when you are already exhausted or close to exhaustion. That way, when you are in it for the long haul and are exhausted or close to exhaustion, you have the experience of running through that, and you probably won't be running at a 3K-pace so you can extend yourself longer. And if you do run that quickly, say near the end of a race or long run, you can push yourself knowing that you've already pushed yourself hard in training and that should provide an extra boost of motivation.
I may have to try this interval on the treadmill Friday. If I can sneak away to the local high school, I might try that as well. My foot hurts though, the top of my foot, and it's been an off-and-on pain I've been experiencing for a few weeks, so I may rest today and get back at it on Friday.
It's something you probably need a track to run but I'm sure you could replicate it on a treadmill.
Run one mile at 88-90 percent of max HR. Recovery time should equal to one-fourth the time it took to run mile. Repeat three times. Rest three minutes. Run 200 meters at 3K pace. Rest for same amount of time. Repeat three times.
This one sounds pretty good, as far as intervals go.
For me, 88-90 percent of my max HR would be 164-168, which is just under my most comfortable running HR of 170. So essentially it wouldn't be as tough as the short bursts of Wednesday's fartlek. Still, it's a pretty good clip and by the fourth mile I'm sure I wouldn't have to run as fast to get my HR up to the 164-168 range.
The 200-meter runs at 3K pace would also be challenging since that would be about the 8.0 speed I ran at yesterday. I'd have to figure out what my 5K pace would be first though and increase the speed a bit.
Still, what I like about this is the distances you have to run. Running hard for one mile is tough but also doable. With a built-in rest, it gives you some sort of ease in that you know you will get to rest once the mile is done. Now, it doesn't exactly say what sort of recovery would be good, but you could probably either walk or run at a slow pace.
The quick 3K-pace intervals at the end are great because it forces you to run quickly when you are already exhausted or close to exhaustion. That way, when you are in it for the long haul and are exhausted or close to exhaustion, you have the experience of running through that, and you probably won't be running at a 3K-pace so you can extend yourself longer. And if you do run that quickly, say near the end of a race or long run, you can push yourself knowing that you've already pushed yourself hard in training and that should provide an extra boost of motivation.
I may have to try this interval on the treadmill Friday. If I can sneak away to the local high school, I might try that as well. My foot hurts though, the top of my foot, and it's been an off-and-on pain I've been experiencing for a few weeks, so I may rest today and get back at it on Friday.
Thursday, March 19, 2009
Heightened heart rate
Finally, got back at it today and I feel great. I went to the gym and ran for the first time in about eight days. I ran my usual 42-minute interval run, my go-to workout when I need a jump start. It was challenging and tiring but it was well worth it. But not everything went off without a hitch.
Music Good, iPod Bad
First, Polly had set a great tone for my entire workout over on her blog. Then, Blog Buddy Ange said she'd been running to The Who so I fired up Roger and the boys for the first half of my interval run. I don't think I've ran to The Who before but it went pretty good actually. I liked the tempo of the songs I listened to, not too soft but not too up-tempo either. They allowed me to get into my groove soon enough.
About halfway through, I switched to Metallica, the old stand-by, since my heart rate was going up and up and I knew the last push was going to be tough. Sure enough, the final two-minute sprint - which I run at a 9.0 - Metallica was going to come in handy as I had put on a harder song but right when I was about to stretch my legs and start the sprint my iPod died on me. Argh! I was so frustrated.
I can look at it as a positive though, as a sort of test of my own will, a test to see if I can get through something alone but I'm tired of these tests and tired of my iPod's shenanigans. I got through the sprint just fine, cooled down for five minutes and then...
My Buddy, Core Exercise
I hadn't done core in a long time. Too long. I did some crunches and was on some other torture machines that doubled as core exercise machinery. I did manage to get the iPod up and running, found a defibrilator and got it back to life. I decided to keep the blog buddy theme going and listened to White Zombie, a suggestion from Crystal. That helped get me through the first torture machine. Then, I changed it up to Staind thanks to Willoughby and finally "Tomorrow Comes a Day Too Soon" by Flogging Molly, inspired by Tattoos and Teething Rings.
It was great. I really believe in fate and that things happen for a reason. For instance, before I got to the gym Metallica told be to look up at the sky, that it might be the last I'll ever see. That kind of summed up my fears. As I was on the torture chamber Staind said "It's been a while since... I did core" okay, they didn't say the last part but it had been a while since I worked on my core. Then, Flogging Molly belted out "without hope you're blind" or something to the effect.
I have hope and I still have hope and I will always have hope. Hope and desire and motivation drive me, and I was reminded by that at the end by that song.
High HR
My heart rate got as high as 193. Wow! I averaged 172.I think the last time I did the interval run the numbers were 162 and 181 or so.
It was good to have done the run and core but also it served as a reminder that I need to get back at it more often. But today was a great way to get back at it. And I have all my blog buddies to thank for it!
Music Good, iPod Bad
First, Polly had set a great tone for my entire workout over on her blog. Then, Blog Buddy Ange said she'd been running to The Who so I fired up Roger and the boys for the first half of my interval run. I don't think I've ran to The Who before but it went pretty good actually. I liked the tempo of the songs I listened to, not too soft but not too up-tempo either. They allowed me to get into my groove soon enough.
About halfway through, I switched to Metallica, the old stand-by, since my heart rate was going up and up and I knew the last push was going to be tough. Sure enough, the final two-minute sprint - which I run at a 9.0 - Metallica was going to come in handy as I had put on a harder song but right when I was about to stretch my legs and start the sprint my iPod died on me. Argh! I was so frustrated.
I can look at it as a positive though, as a sort of test of my own will, a test to see if I can get through something alone but I'm tired of these tests and tired of my iPod's shenanigans. I got through the sprint just fine, cooled down for five minutes and then...
My Buddy, Core Exercise
I hadn't done core in a long time. Too long. I did some crunches and was on some other torture machines that doubled as core exercise machinery. I did manage to get the iPod up and running, found a defibrilator and got it back to life. I decided to keep the blog buddy theme going and listened to White Zombie, a suggestion from Crystal. That helped get me through the first torture machine. Then, I changed it up to Staind thanks to Willoughby and finally "Tomorrow Comes a Day Too Soon" by Flogging Molly, inspired by Tattoos and Teething Rings.
It was great. I really believe in fate and that things happen for a reason. For instance, before I got to the gym Metallica told be to look up at the sky, that it might be the last I'll ever see. That kind of summed up my fears. As I was on the torture chamber Staind said "It's been a while since... I did core" okay, they didn't say the last part but it had been a while since I worked on my core. Then, Flogging Molly belted out "without hope you're blind" or something to the effect.
I have hope and I still have hope and I will always have hope. Hope and desire and motivation drive me, and I was reminded by that at the end by that song.
High HR
My heart rate got as high as 193. Wow! I averaged 172.I think the last time I did the interval run the numbers were 162 and 181 or so.
It was good to have done the run and core but also it served as a reminder that I need to get back at it more often. But today was a great way to get back at it. And I have all my blog buddies to thank for it!
Friday, January 16, 2009
Lots of running
I've gotten in lots of running over the last 24 hours or so.
I actually didn't run Thursday morning as I had planned, just kind of got overwhelmed with errands and stuff. But I went to my game about 20 minutes before I needed and ran a mile on the nice all-weather track that encircles the soccer/football field. I probably ran it in about 8:30, maybe a little slower, not that I was trying for speed or anything. I just wanted to get warmed up, and it worked out great. I felt so rejuvenated during the game, I pushed my legs, they responded and my heart was able to keep up just fine. Usually when I ref a JV game (which means I'm alone) I average about a 150 heart rate but yesterday I was closer to 160, and that's a good thing.
Today I went to the gym and ran intervals. I challenged myself though. I had to up the ante. Usually I run them at a 6.0 and 7.5, that is one minute at the low end and one minute at the high end and alternate between the two with some walking mixed in. Today I moved it up to 6.2 and 7.7. I don't know, maybe I should be higher than that, maybe I should be at a 6.5 and 8.0 but I suppose that I'll be there soon enough. When I started I was at a 5.5 and 7.0 and that was challenging.
At first, the 7.7 was kind of brisk, almost too brisk. But it made me realize why I like intervals so much. When I slowed down to a 6.2, it seemed slow. I figure if I get enough of these intervals in, over time my slow pace outdoors will still be at a decent clip. The high pace after a while didn't seem so fast and that's also good. When I run outdoors then I'll be able to run faster for longer periods of time. That's actually what the tempo run will be for, to endure harder paces for an extended period of time, so for instance I can run four miles but the middle two I'll run at a much more strenuous pace... and no, that doesn't sound like fun.
I adjusted my iPod accordingly too. I started off with the Raconteurs but that was a little too slow for my pace once I got going so after the first 12-minute stretch I switched to Flogging Molly, which was perfect. But towards the end of my run I had a 2-minute sprint at 9.0 so I brought out the heavy artillery and put on Metallica's Dyers End. That worked magnificently as I tore right through that sprint. It felt good. I was exhausted and I don't know how much more I could have ran, but that's good because that's how I like to finish off interval runs.
I'm fine now as I type. Of course, I need to be. I have a game here in a few hours. I don't foresee a mile warmup run today but my legs will probably still feel refreshed when I get to the field.
I actually didn't run Thursday morning as I had planned, just kind of got overwhelmed with errands and stuff. But I went to my game about 20 minutes before I needed and ran a mile on the nice all-weather track that encircles the soccer/football field. I probably ran it in about 8:30, maybe a little slower, not that I was trying for speed or anything. I just wanted to get warmed up, and it worked out great. I felt so rejuvenated during the game, I pushed my legs, they responded and my heart was able to keep up just fine. Usually when I ref a JV game (which means I'm alone) I average about a 150 heart rate but yesterday I was closer to 160, and that's a good thing.
Today I went to the gym and ran intervals. I challenged myself though. I had to up the ante. Usually I run them at a 6.0 and 7.5, that is one minute at the low end and one minute at the high end and alternate between the two with some walking mixed in. Today I moved it up to 6.2 and 7.7. I don't know, maybe I should be higher than that, maybe I should be at a 6.5 and 8.0 but I suppose that I'll be there soon enough. When I started I was at a 5.5 and 7.0 and that was challenging.
At first, the 7.7 was kind of brisk, almost too brisk. But it made me realize why I like intervals so much. When I slowed down to a 6.2, it seemed slow. I figure if I get enough of these intervals in, over time my slow pace outdoors will still be at a decent clip. The high pace after a while didn't seem so fast and that's also good. When I run outdoors then I'll be able to run faster for longer periods of time. That's actually what the tempo run will be for, to endure harder paces for an extended period of time, so for instance I can run four miles but the middle two I'll run at a much more strenuous pace... and no, that doesn't sound like fun.
I adjusted my iPod accordingly too. I started off with the Raconteurs but that was a little too slow for my pace once I got going so after the first 12-minute stretch I switched to Flogging Molly, which was perfect. But towards the end of my run I had a 2-minute sprint at 9.0 so I brought out the heavy artillery and put on Metallica's Dyers End. That worked magnificently as I tore right through that sprint. It felt good. I was exhausted and I don't know how much more I could have ran, but that's good because that's how I like to finish off interval runs.
I'm fine now as I type. Of course, I need to be. I have a game here in a few hours. I don't foresee a mile warmup run today but my legs will probably still feel refreshed when I get to the field.
Thursday, January 8, 2009
All about intervals
Have I said lately how much I love running intervals?
Since the start of the year, I've gone on four runs and all have been outdoors. I haven't been to the gym since the day after Thanksgiving, which was a really bad experience because the day care part was closed even though I'd called ahead of time and was told it was open. I've been wondering lately why I bother with the gym membership since I don't lift weights anymore as all I do is run (yes, I know I should lift weights but I'm too busy wanting to run).
I realized, though, why I can't cut off the gym altogether: intervals. When I finally sit down to plan out my half-marathon training plan, I will include intervals in whatever I come up with. I know there's speedwork and tempo runs but intervals to me are just as important. The only way I can effectively run intervals is on a treadmill, and I don't have any plans of buying one anytime soon.
I picked up a book a while back on how to train with a heart rate monitor, since I've used one now for about eight months. I have found that training with my heart rate monitor has been the best thing for me since I have learned a lot about how my body works, when I have energy and when I don't, what's difficult and what's not, simply by measuring my heart rate. During distance runs, for instance, I'm at my best and in my comfort zone when my heart rate is in the 170s. If it gets higher than 180, I'm either nearing the end of a long run or have been pushing myself either intentionally or unintentionally.
This book, Training With the Heart Rate Monitor, dedicates some time to intervals. It defines intervals as "a systematic alternation of loading and recovery phases." A loading phase would be one in which you exert some energy and your heart rate is high. A recovery phase is a rest, a break where the heart rate drops and is lower.
The best part about intervals is this: if you use intervals effectively, you can improve your performance and endurance. I can attest to this, as I credit intervals for giving me the ability to maintain my peak performance after having run for 40-50 minutes or so. I'm used to running when I'm exhausted so that's nothing new to me. In fact, during my typical interval run I'm exhausted when I push myself the hardest - a 2-minute sprint when you are gassed is always a challenge.
Now, intervals on their own are great but when you couple them with the use of a heart rate monitor, they take on an extra level of significance. It can help you tailor your own workout system to meet your own needs. Everyone has a heart rate and everyone has their own limits within their own heart rate range, so anyone can use a heart rate monitor to figure out how best to work within their own heart rate zones.
Heart rate monitored training can help with these goals, according to the book:
- feeling for different paces
- familiarity with race pace
- gaining will power, stamina and endurance
- form tapering and development of competition-level performance
- improve lactate breakdown and tolerance
- maintenance and improvement of technique, running style
- increasing anaerobic capacity
- raise performance to individual limits
Interval training has a few stages: warm up, repetition of intense training and rest, and cool down. Usually the rest part in the middle involves walking so you don't have to run for an hour straight when doing intervals, and the intense parts usually don't last for more than a few minutes.
I've found that my own interval training routine has helped me in distance runs and when playing sports, mainly soccer. I can last for a couple of hours when playing soccer and tend to have as much or more energy than most of those who I play with, most of whom are younger and fairly active as well. It's also helped me in my soccer officiating, as I can run around all over the field for the duration of the game and have just as much energy and bounce in my step in the first minute as I do in the last minute of the game. Actually, I have more energy as the game goes on because I'm used to the run-rest-run-rest pace of intervals.
Anyway, intervals have been a key part of my training regimen, have helped me go from struggling to run 2-3 miles on a regular basis to having the ability to complete a six- or seven-mile run without feeling completely wasted and battling to finish.
Since the start of the year, I've gone on four runs and all have been outdoors. I haven't been to the gym since the day after Thanksgiving, which was a really bad experience because the day care part was closed even though I'd called ahead of time and was told it was open. I've been wondering lately why I bother with the gym membership since I don't lift weights anymore as all I do is run (yes, I know I should lift weights but I'm too busy wanting to run).
I realized, though, why I can't cut off the gym altogether: intervals. When I finally sit down to plan out my half-marathon training plan, I will include intervals in whatever I come up with. I know there's speedwork and tempo runs but intervals to me are just as important. The only way I can effectively run intervals is on a treadmill, and I don't have any plans of buying one anytime soon.
I picked up a book a while back on how to train with a heart rate monitor, since I've used one now for about eight months. I have found that training with my heart rate monitor has been the best thing for me since I have learned a lot about how my body works, when I have energy and when I don't, what's difficult and what's not, simply by measuring my heart rate. During distance runs, for instance, I'm at my best and in my comfort zone when my heart rate is in the 170s. If it gets higher than 180, I'm either nearing the end of a long run or have been pushing myself either intentionally or unintentionally.
This book, Training With the Heart Rate Monitor, dedicates some time to intervals. It defines intervals as "a systematic alternation of loading and recovery phases." A loading phase would be one in which you exert some energy and your heart rate is high. A recovery phase is a rest, a break where the heart rate drops and is lower.
The best part about intervals is this: if you use intervals effectively, you can improve your performance and endurance. I can attest to this, as I credit intervals for giving me the ability to maintain my peak performance after having run for 40-50 minutes or so. I'm used to running when I'm exhausted so that's nothing new to me. In fact, during my typical interval run I'm exhausted when I push myself the hardest - a 2-minute sprint when you are gassed is always a challenge.
Now, intervals on their own are great but when you couple them with the use of a heart rate monitor, they take on an extra level of significance. It can help you tailor your own workout system to meet your own needs. Everyone has a heart rate and everyone has their own limits within their own heart rate range, so anyone can use a heart rate monitor to figure out how best to work within their own heart rate zones.
Heart rate monitored training can help with these goals, according to the book:
- feeling for different paces
- familiarity with race pace
- gaining will power, stamina and endurance
- form tapering and development of competition-level performance
- improve lactate breakdown and tolerance
- maintenance and improvement of technique, running style
- increasing anaerobic capacity
- raise performance to individual limits
Interval training has a few stages: warm up, repetition of intense training and rest, and cool down. Usually the rest part in the middle involves walking so you don't have to run for an hour straight when doing intervals, and the intense parts usually don't last for more than a few minutes.
I've found that my own interval training routine has helped me in distance runs and when playing sports, mainly soccer. I can last for a couple of hours when playing soccer and tend to have as much or more energy than most of those who I play with, most of whom are younger and fairly active as well. It's also helped me in my soccer officiating, as I can run around all over the field for the duration of the game and have just as much energy and bounce in my step in the first minute as I do in the last minute of the game. Actually, I have more energy as the game goes on because I'm used to the run-rest-run-rest pace of intervals.
Anyway, intervals have been a key part of my training regimen, have helped me go from struggling to run 2-3 miles on a regular basis to having the ability to complete a six- or seven-mile run without feeling completely wasted and battling to finish.
Saturday, December 27, 2008
What a tease!
A while back, my blog buddy The 5th Sister had asked me some advice and info on intervals and heart rates and all that good stuff. I told her, sure, I'll blog about it because I have this great book about training with a heart rate monitor. I went to look for the book and I looked and kept looking and nothing. I told her I'd blog about it when I found the book.
Well, several weeks (months?) later, I found the book. And the info on intervals. Really good info too. The kind I'd promised.
So am I going to blog about it? Yes, absolutely.
But not now. In a few days. I want to give it the proper treatment so when I have some time when I can be unperturbed, I'll blog to my heart's content about it.
Well, several weeks (months?) later, I found the book. And the info on intervals. Really good info too. The kind I'd promised.
So am I going to blog about it? Yes, absolutely.
But not now. In a few days. I want to give it the proper treatment so when I have some time when I can be unperturbed, I'll blog to my heart's content about it.
Wednesday, December 10, 2008
It's the most wonderful interval run of the year
All I want for Christmas is to have time to run. I haven't had any lately and when I do, I opt not to because of my afternoon refereeing duties.
But I do long for distance runs and interval runs, for a time to plan out my running schedule a week at a time, to commit to a runs on certain days and follow through with them, to having pain-free... well, let's quit while we're ahead.
One of my favorite runs, pretty much my go-to run when I need something to jolt me back to running or set my training regimen straight, is this interval run. I've mentioned it before - I usually call it "my favorite 42-minute interval run" - but I've not dedicated time to it before now.
Intervals have helped me a tremendous deal. I don't think I would have been able to have accomplished what I accomplished in 2008 without them. Interval runs are simply runs in which you change the pace and speed of your runs in set increments of time. For instance, during a typical interval run I will walk, run slow, run fast and run faster and I will do so intermittently. For instance, I'll start with a walk, build up to a run and then alternate between slow and fast, then walk, then back to slow/fast, walk, etc.
How does this work? For me, it got me used to running when I was already fatigued. With exhaustion already settled in, I was able to fight through that and build up my stamina and endurance by running tired. It forces your heart to work harder than it would during a run that is pretty much the same pace for a sustained period of time. Also, during interval runs you burn more calories than you would otherwise. So if you run a half hour worth of intervals or a half hour at, say a speed of 6.0, you will burn more calories during the interval run.
To me, though, the best part is not having to run for so long. I like to run, don't get me wrong, but sometimes it's easier to get up for a run knowing you will have the chance to walk and run slower and that you aren't necessarily shooting for a particular distance.
This particular interval run was part of a series of runs given to me by my brother-in-law. He was recovering from some major back surgery and a friend of his designed some workouts for him to help him get back into a routine of running. Prior to his back surgery, my brother-in-law had been quite active. With the help of these workouts, he was able to recover fully from his back surgery. His friend has a Master's Degree in Physical Therapy so I trust his work. And frankly I'm proof of its success.
Now, I have only tried a handful of the runs he gave me partly because I fell in love with this run. It worked so well, I didn't feel the need to go on to any other one. Now, below you will see percentages. It is the percentage based on how fast you can run. I will explain how I do it afterward.
Here is the run:
5 min warm up
12 min (1 min 60%, 1 min 90%)
3 min easy recovery
6 min same as above
3 min easy recovery
4 min same as above
2 min easy recovery
2 min sprint
5 min cool down
42 min TOTAL
So basically there are 24 minutes worth of running during this time. The rest is walking. That's quite appealing. If you try to gear up for a 42-minute run, it may be difficult but if you know you will be able to walk for nearly half that time, it may not seem so bad.
Another great aspect of this is that it can suit your needs. The percentages are based on the person running so if the person can only do limited speeds, then it can easily be tailored to suit them. Plus, the more experience you gain and the more stamina you build up, the more you can adjust this run to suit your needs.
When I first started running this, my low was about a 5.5 or 5.7 and I believe my high was around a 6.8. The sprint was an 8.0. Now, my low is 6.0, high is 7.5 and my sprint is at a 9.0. I don't know how much higher I will go but for now this suits me fine.
But I do long for distance runs and interval runs, for a time to plan out my running schedule a week at a time, to commit to a runs on certain days and follow through with them, to having pain-free... well, let's quit while we're ahead.
One of my favorite runs, pretty much my go-to run when I need something to jolt me back to running or set my training regimen straight, is this interval run. I've mentioned it before - I usually call it "my favorite 42-minute interval run" - but I've not dedicated time to it before now.
Intervals have helped me a tremendous deal. I don't think I would have been able to have accomplished what I accomplished in 2008 without them. Interval runs are simply runs in which you change the pace and speed of your runs in set increments of time. For instance, during a typical interval run I will walk, run slow, run fast and run faster and I will do so intermittently. For instance, I'll start with a walk, build up to a run and then alternate between slow and fast, then walk, then back to slow/fast, walk, etc.
How does this work? For me, it got me used to running when I was already fatigued. With exhaustion already settled in, I was able to fight through that and build up my stamina and endurance by running tired. It forces your heart to work harder than it would during a run that is pretty much the same pace for a sustained period of time. Also, during interval runs you burn more calories than you would otherwise. So if you run a half hour worth of intervals or a half hour at, say a speed of 6.0, you will burn more calories during the interval run.
To me, though, the best part is not having to run for so long. I like to run, don't get me wrong, but sometimes it's easier to get up for a run knowing you will have the chance to walk and run slower and that you aren't necessarily shooting for a particular distance.
This particular interval run was part of a series of runs given to me by my brother-in-law. He was recovering from some major back surgery and a friend of his designed some workouts for him to help him get back into a routine of running. Prior to his back surgery, my brother-in-law had been quite active. With the help of these workouts, he was able to recover fully from his back surgery. His friend has a Master's Degree in Physical Therapy so I trust his work. And frankly I'm proof of its success.
Now, I have only tried a handful of the runs he gave me partly because I fell in love with this run. It worked so well, I didn't feel the need to go on to any other one. Now, below you will see percentages. It is the percentage based on how fast you can run. I will explain how I do it afterward.
Here is the run:
5 min warm up
12 min (1 min 60%, 1 min 90%)
3 min easy recovery
6 min same as above
3 min easy recovery
4 min same as above
2 min easy recovery
2 min sprint
5 min cool down
42 min TOTAL
So basically there are 24 minutes worth of running during this time. The rest is walking. That's quite appealing. If you try to gear up for a 42-minute run, it may be difficult but if you know you will be able to walk for nearly half that time, it may not seem so bad.
Another great aspect of this is that it can suit your needs. The percentages are based on the person running so if the person can only do limited speeds, then it can easily be tailored to suit them. Plus, the more experience you gain and the more stamina you build up, the more you can adjust this run to suit your needs.
When I first started running this, my low was about a 5.5 or 5.7 and I believe my high was around a 6.8. The sprint was an 8.0. Now, my low is 6.0, high is 7.5 and my sprint is at a 9.0. I don't know how much higher I will go but for now this suits me fine.
Wednesday, October 22, 2008
Back at it
I ran today. For the first time since the Mud Run. It felt strange yet comforting at the same time. Strange in that I was no longer running to train for the Mud Run, no longer wondering if my workouts would help me prepare adequately for the event and because I have two new goals to pursue. Comforting, well, that's an odd word to use for a run but it was just that. It's like getting into an old familiar habit.
Anyway, one thing I noticed was how quickly my heart rate dropped off during the rest part of my intervals. First, the stats:
Time: 42:00
Avg HR: 145
Max HR: 181
Cal: 527
Now, this includes the five-minute warmup. Without that my average heart rate would have been a little higher. Regardless, after running rounds of 6.0 and 7.5 for 12 minutes - the longest portion of my run - I went from somewhere around the low 160s to the one-teens in just over two minutes. This is a tell-tale sign that the interval run is not challenging enough - at least, that's what I've read and been told.
The formula is somewhat simple. Take your max heart rate (187) and subtract your resting heart rate (50 or thereabouts). 187 minus 50 is 137. Divide that by half (68.5) and add that back to your resting heart rate (118.5). If you get below that heart rate during intervals, then your workouts aren't as challenging as they could and should be.
Of course, this means that I need to amplify my workouts. I can still use this interval run and frankly I'd be upset if I couldn't. But instead of a 6.0 and 7.5, perhaps I can do 6.3 and 7.8. It's a little modification but it will go a long way, I'm certain.
After my next rounds of running, six minutes of 6.0-7.5, my heart rate went down into the low 120s but between four minutes of rounds and a two-minute sprint, it stayed at around 150. I'd expect that since by that point I'm usually exhausted. I sprinted two minutes at 9.0 and then walked five minutes afterward.
Then to round out my cardio, I biked for 20 minutes. I didn't keep track of the heart rate on my watch but since my heart rate monitor and the bike (and mill for that matter) are all made by Polar, it continuously displays it on the bike. I stayed around the mid 130s and got up to the high 150s during my most grueling part, the final four-minute stretch.
Oh, and one more positive from today. My shoes are fine. I used my running shoes during the Mud Run on Saturday and they looked in bad shape afterward, drenched and covered in mud. But I hosed them down, let them dry and put them on. They had some sand in them which I expected and felt during my interval run today. But I don't feel any sort of remnants right now.
Anyway, one thing I noticed was how quickly my heart rate dropped off during the rest part of my intervals. First, the stats:
Time: 42:00
Avg HR: 145
Max HR: 181
Cal: 527
Now, this includes the five-minute warmup. Without that my average heart rate would have been a little higher. Regardless, after running rounds of 6.0 and 7.5 for 12 minutes - the longest portion of my run - I went from somewhere around the low 160s to the one-teens in just over two minutes. This is a tell-tale sign that the interval run is not challenging enough - at least, that's what I've read and been told.
The formula is somewhat simple. Take your max heart rate (187) and subtract your resting heart rate (50 or thereabouts). 187 minus 50 is 137. Divide that by half (68.5) and add that back to your resting heart rate (118.5). If you get below that heart rate during intervals, then your workouts aren't as challenging as they could and should be.
Of course, this means that I need to amplify my workouts. I can still use this interval run and frankly I'd be upset if I couldn't. But instead of a 6.0 and 7.5, perhaps I can do 6.3 and 7.8. It's a little modification but it will go a long way, I'm certain.
After my next rounds of running, six minutes of 6.0-7.5, my heart rate went down into the low 120s but between four minutes of rounds and a two-minute sprint, it stayed at around 150. I'd expect that since by that point I'm usually exhausted. I sprinted two minutes at 9.0 and then walked five minutes afterward.
Then to round out my cardio, I biked for 20 minutes. I didn't keep track of the heart rate on my watch but since my heart rate monitor and the bike (and mill for that matter) are all made by Polar, it continuously displays it on the bike. I stayed around the mid 130s and got up to the high 150s during my most grueling part, the final four-minute stretch.
Oh, and one more positive from today. My shoes are fine. I used my running shoes during the Mud Run on Saturday and they looked in bad shape afterward, drenched and covered in mud. But I hosed them down, let them dry and put them on. They had some sand in them which I expected and felt during my interval run today. But I don't feel any sort of remnants right now.
Friday, June 20, 2008
More sprints and intervals
I went running this morning with my youngest brother. We ran a mile for time and I bested my time from Saturday by 20 seconds. I went from 8:05 to 7:43, which is pretty good. It's still not my best time but that will come, hopefully Sunday.
After the mile run, we walked one lap and went right into our sprints. I didn't think my brother would be able to last, and I was right. But it's because he's not used to running like that. Training that way is very difficult, especially when you aren't used to running for distance. Jesse runs well in soccer but it's a different beast when you run intervals and sprints, as we did today.
I actually felt good throughout the entire run. Although I didn't do as much as I did on Saturday - I didn't run the cool-down mile - I still felt good and I still got loads from the workout.
One thing I noticed about my heart rate... it pretty much stayed above 160 when I was running the sprints, and in fact stayed above 170 for most of it. It fluctuated between 170 and 180-something. I didn't see it get up to 187 but that may have been in the middle or end of one of my last sprints. I saw it go to 185 or so, I think.
Here are the vitals:
Time: 36:00
In zone: 10:40
Avg hr: 166
Max hr: 187
Cal: 587
After the mile run, we walked one lap and went right into our sprints. I didn't think my brother would be able to last, and I was right. But it's because he's not used to running like that. Training that way is very difficult, especially when you aren't used to running for distance. Jesse runs well in soccer but it's a different beast when you run intervals and sprints, as we did today.
I actually felt good throughout the entire run. Although I didn't do as much as I did on Saturday - I didn't run the cool-down mile - I still felt good and I still got loads from the workout.
One thing I noticed about my heart rate... it pretty much stayed above 160 when I was running the sprints, and in fact stayed above 170 for most of it. It fluctuated between 170 and 180-something. I didn't see it get up to 187 but that may have been in the middle or end of one of my last sprints. I saw it go to 185 or so, I think.
Here are the vitals:
Time: 36:00
In zone: 10:40
Avg hr: 166
Max hr: 187
Cal: 587
Tuesday, June 3, 2008
Return to the gym
It had been a long time between gym visits. I believe it was March when I last visited the gym. May have even been late February.
Now, I haven't exactly stopped working out as you know. I've been running outside, but all of my exercise has consisted of running around here. No free weights. No core exercises. No machines. Nothing but my new shoes and the street.
I made it back to the gym today, and I'd like to say it was a triumphant return but that would be too over-dramatic. So I'll settle for a satisfying return visit.
I started off with a gentle five-minute bike ride. As I started peddling, the one thing I had missed was the ability to keep track of my heart rate. After about a minute or so, I checked my heart and it was at about 90. After another minute or so, I got it up to 120. By the end, it was at about 154, which is a pretty good clip. I like to warm up for five minutes before I start my workouts.
I went to lift some weights afterward and did bench, lat pulldown and pec fly. I did three sets of 10 on each. But I really wanted to get back to running on the treadmill for old time's sake, so I only did those exercises. Usually, I'd done maybe twice as much work before hitting the treadmill but this time cut it a bit short.
So I walked over to the treadmill and it was a different and interesting experience. I wanted to run my usual 42-minute cardio session that includes walking, jogging, jogging fast and sprinting. The first thing that was different was the iPod slung around my arm instead of somewhere on the treadmill. That made such a huge difference. I wasn't distracted by it at all, whereas before it got in the way sometimes.
I set out on a five-minute walk and tried to read my heart rate. Of course, as luck would have it I picked a machine that wasn't working in that department. I had to measure it by hand. But since I'd tried so long, the time ran out. I had to start my 12 minutes of rounds.
I set at 5.5 and started jogging. It felt very slow. The first thing I noticed was that I run faster than a 5.5 clip outside. I jogged at this pace for a minute and it wasn't as I'd remembered it. Now, it was challenging the first time I ran it, way back in 2006. But now, it wasn't. I went back to a 7.0 and that was a steady pace but again not as challenging as I'd remembered it. I tried to keep the original interval plan in mind. I didn't want to throw it off by changing the speeds and running too fast. I wanted to run one minute at about 70 percent and the other at 90 percent, but I also wanted to keep it at a pace that wouldn't burn me out right away.
So I went up to a 5.7 and 7.2. That was better, even though the changes were slight. I wanted to keep the lower one at under a 6 and the other 1.5 higher. The next time, I might try 5.9 and 7.4 or I may go to 6.0 and 7.5, though I'd like to keep the low one low, otherwise the intervals won't work as well.
Anyway, I finished the 12 minutes of rounds and went down to a 4.0. I felt around for my heart beat on my neck and it wasn't exactly difficult to find. As the heart beat pounded out on my index and middle fingers, I tried to keep up with it. I counted it for 15 seconds and got to 43. By my math, 43 times 4 is 172, so it was pretty much right on track.
After a three-minute walk at 4.0, I went back for six more minutes of rounds. Afterward, my heart was up to 46 beats per 15 seconds, so it had increased to 184. It was about the same after my four minutes of rounds.
I got ready to run my two-minute sprint. By this time, I was getting fatigued. The intervals were working and although I wasn't as exhausted as my previous dozens of interval sessions, I was getting there. After a two-minute walk, I set it at a 6.0 to get my feet underneath me and then took off at an 8.3 pace. After one minute, I increased it to an 8.6. I actually ran over for 15 seconds before going back down to a 4.0. I checked my heart rate and I got to 49 in 15 seconds, which is 196. That's actually above what my max should be, since the max is 220 minus your age and that would put me at 188. But the last story I read about intervals suggested training at quick intervals at more than your max heart rate, so I was encouraged actually.
All in all, going back to the gym was refreshing. I felt in much better shape after leaving today than I had the last time I'd left that place.
Oh, and I weighed myself too. 184.0, post-workout. That was a nice way to end the day as well.
Now, I haven't exactly stopped working out as you know. I've been running outside, but all of my exercise has consisted of running around here. No free weights. No core exercises. No machines. Nothing but my new shoes and the street.
I made it back to the gym today, and I'd like to say it was a triumphant return but that would be too over-dramatic. So I'll settle for a satisfying return visit.
I started off with a gentle five-minute bike ride. As I started peddling, the one thing I had missed was the ability to keep track of my heart rate. After about a minute or so, I checked my heart and it was at about 90. After another minute or so, I got it up to 120. By the end, it was at about 154, which is a pretty good clip. I like to warm up for five minutes before I start my workouts.
I went to lift some weights afterward and did bench, lat pulldown and pec fly. I did three sets of 10 on each. But I really wanted to get back to running on the treadmill for old time's sake, so I only did those exercises. Usually, I'd done maybe twice as much work before hitting the treadmill but this time cut it a bit short.
So I walked over to the treadmill and it was a different and interesting experience. I wanted to run my usual 42-minute cardio session that includes walking, jogging, jogging fast and sprinting. The first thing that was different was the iPod slung around my arm instead of somewhere on the treadmill. That made such a huge difference. I wasn't distracted by it at all, whereas before it got in the way sometimes.
I set out on a five-minute walk and tried to read my heart rate. Of course, as luck would have it I picked a machine that wasn't working in that department. I had to measure it by hand. But since I'd tried so long, the time ran out. I had to start my 12 minutes of rounds.
I set at 5.5 and started jogging. It felt very slow. The first thing I noticed was that I run faster than a 5.5 clip outside. I jogged at this pace for a minute and it wasn't as I'd remembered it. Now, it was challenging the first time I ran it, way back in 2006. But now, it wasn't. I went back to a 7.0 and that was a steady pace but again not as challenging as I'd remembered it. I tried to keep the original interval plan in mind. I didn't want to throw it off by changing the speeds and running too fast. I wanted to run one minute at about 70 percent and the other at 90 percent, but I also wanted to keep it at a pace that wouldn't burn me out right away.
So I went up to a 5.7 and 7.2. That was better, even though the changes were slight. I wanted to keep the lower one at under a 6 and the other 1.5 higher. The next time, I might try 5.9 and 7.4 or I may go to 6.0 and 7.5, though I'd like to keep the low one low, otherwise the intervals won't work as well.
Anyway, I finished the 12 minutes of rounds and went down to a 4.0. I felt around for my heart beat on my neck and it wasn't exactly difficult to find. As the heart beat pounded out on my index and middle fingers, I tried to keep up with it. I counted it for 15 seconds and got to 43. By my math, 43 times 4 is 172, so it was pretty much right on track.
After a three-minute walk at 4.0, I went back for six more minutes of rounds. Afterward, my heart was up to 46 beats per 15 seconds, so it had increased to 184. It was about the same after my four minutes of rounds.
I got ready to run my two-minute sprint. By this time, I was getting fatigued. The intervals were working and although I wasn't as exhausted as my previous dozens of interval sessions, I was getting there. After a two-minute walk, I set it at a 6.0 to get my feet underneath me and then took off at an 8.3 pace. After one minute, I increased it to an 8.6. I actually ran over for 15 seconds before going back down to a 4.0. I checked my heart rate and I got to 49 in 15 seconds, which is 196. That's actually above what my max should be, since the max is 220 minus your age and that would put me at 188. But the last story I read about intervals suggested training at quick intervals at more than your max heart rate, so I was encouraged actually.
All in all, going back to the gym was refreshing. I felt in much better shape after leaving today than I had the last time I'd left that place.
Oh, and I weighed myself too. 184.0, post-workout. That was a nice way to end the day as well.
Friday, May 30, 2008
Planning gym course
I don't know if I will do this cardio or the 42-minute one I'm so fond of but I cam across a good plan of attack for cardio. Again, it's with intervals (yes, I am enamored with the concept), and it needs to be done at a gym preferably so you can keep track of your heart rate.
Basically, you do this: warm-up for 4-5 minutes on any machine - treadmill, elliptical, bike, stairmaster - and then hit it hard. Go for 90 percent of your level, that is run an 8.5 sprint or go up to level 14 on the elliptical or as high as the stairmaster can go. Do that for two minutes, then rest for one minute. "Rest" can be a complete rest, that is get off the machine and stand around, or you can walk or do something easy. I'd probably walk on the 'mill or go to a gentle pace on the elliptical (I probably won't try this out on the other two). Then, go back for another 2-minute 90-percent session, followed by another minute-long rest session. In total, you want to do five rounds for a total of 15 minutes.
By doing this three times a week, you can greatly improve the amount of oxygen you can consume, which is apparently an important aspect of cardiovascular fitness. Also, you can increase your overall fitness level and increase the time it takes you to get exhausted.
Probably the most appealing part of this to me is the time element involved. 20-25 minutes is not a long time, and this is potentially even shorter. In 15 minutes of actual cardio time plus a few minutes warm-up on either side, you can accomplish great things.
I definitely want to try this. I went running this morning and I tried to run portions of my time in sprints but it was difficult to gauge just how fast I was running, how long I was running for and my heart rate. I have wanted to invest in a heart-rate monitor for some time now but until then I will use the gym machines for this.
The most difficult part, of course, is exerting yourself. Even if it's just two minutes, this sort of workout is challenging. Two minutes can seem like an eternity, especially if you are already exhausted and need to hit high gear. And I've been there many, many times, when I'm on the last leg of my intervals and I need to give it maximum effort and it's about the last thing I want to do. But it's in those times when you burn an enormous amount of calories and really make strides in your overall fitness.
To me, that's the most appealing part of interval training.
Basically, you do this: warm-up for 4-5 minutes on any machine - treadmill, elliptical, bike, stairmaster - and then hit it hard. Go for 90 percent of your level, that is run an 8.5 sprint or go up to level 14 on the elliptical or as high as the stairmaster can go. Do that for two minutes, then rest for one minute. "Rest" can be a complete rest, that is get off the machine and stand around, or you can walk or do something easy. I'd probably walk on the 'mill or go to a gentle pace on the elliptical (I probably won't try this out on the other two). Then, go back for another 2-minute 90-percent session, followed by another minute-long rest session. In total, you want to do five rounds for a total of 15 minutes.
By doing this three times a week, you can greatly improve the amount of oxygen you can consume, which is apparently an important aspect of cardiovascular fitness. Also, you can increase your overall fitness level and increase the time it takes you to get exhausted.
Probably the most appealing part of this to me is the time element involved. 20-25 minutes is not a long time, and this is potentially even shorter. In 15 minutes of actual cardio time plus a few minutes warm-up on either side, you can accomplish great things.
I definitely want to try this. I went running this morning and I tried to run portions of my time in sprints but it was difficult to gauge just how fast I was running, how long I was running for and my heart rate. I have wanted to invest in a heart-rate monitor for some time now but until then I will use the gym machines for this.
The most difficult part, of course, is exerting yourself. Even if it's just two minutes, this sort of workout is challenging. Two minutes can seem like an eternity, especially if you are already exhausted and need to hit high gear. And I've been there many, many times, when I'm on the last leg of my intervals and I need to give it maximum effort and it's about the last thing I want to do. But it's in those times when you burn an enormous amount of calories and really make strides in your overall fitness.
To me, that's the most appealing part of interval training.
Subscribe to:
Posts (Atom)