Trail running/walking and rest , watching swim team practice

Wednesday, June 20, 2012

Yesterday I went on one of the first trail runs this year. The course is about the length of a 5 K and it's a more technical, mostly single-track trail through the woods. The first part is gradually increasing uphill and took me 23 minutes, the second part is slight downhill along the ridge and took 12 minutes and the third part is more steeply downhill and took 5 minutes 40 seconds for a total of 40m40s.
The uphill part ended up having a lot of walking, more than I had planned. My muscles were slightly sore from the speed work the day before and I had done some strength training already in the morning. Average pulse was 132.
Today is my rest day. I'm sitting at the computer as I'm watching the High School swim team practice. Today, one week into their 6 week camp they are swimming 6000 yards. It is very inspirational to watch athletes practice, and these guys are athletes.
The coach is relaxed, easy-going and friendly but also pushing the kids hard. Occasionally there is some positive reinforcement in the form of a smile and a compliment. THIS IS HOW WE NEED TO TREAT OURSELVES WHEN WE EXERCISE!
I hope to get in the pool tomorrow and do 1/4 of what they are doing today, knowing that with my poor technique and fitness level I will have to take a break after each 50 yards. But I know I will get better over the summer.

  

  Member Comments About This Blog Post:

FLAMENM 6/20/2012 10:03PM

Those 6000 yard swimmers used to take breaks every 50 yards. You'll be up there after practice. BEst of luck! Report Inappropriate Comment

EGALITAIRE 6/20/2012 3:40PM

My 18 year old son is swimmer too - he's more of a sprinter - fly and free - 50m and 100m mostly - what strokes/distance does your daughter enjoy? He took the year off last season as the workout schedule was too intense for him to keep up to his school work - he plans on going back to the team in the fall. Report Inappropriate Comment

Getting started with HM training

Monday, June 18, 2012

I did my running on an outside track today and started with running 1 mile in shoes, followed by 2 miles barefoot. I did not wear my heart rate monitor but think my pulse was around 130-134. I needed about 40 minutes for 3 miles so speed was around 4. 5 mph.
After that (and after putting my shoes back on) I did 4 sprints of 100 meters each. It took me about 22 seconds to complete each of them.
I'm planning to try a few short sprints once a week, starting with 100 meters sprinting followed by 300 meters recovery.
I'm also planning on one long run per week which will increase over time. I will not follow a very strict schedule but decide how long I want to run by feel. I will measure time rather than distance primarily.
I am planning on running 6 days/week and Keeping my heart rate under 134 bpm for all of it except the sprints.
In addition I will do some swimming, diving, some horseback riding, some hiking and walking with the dogs and some strength training.
There will be a lot more physical activity over the summer, some of it gardening, some of mucking out at the barn, some yoga or ballet and anything else that seems fun or needs done.
I feel pretty confident that I will see some significant improvement in my health and fitness level this year.

  

  Member Comments About This Blog Post:

MARTHASPARKS 6/21/2012 8:44PM

Wow, I have so much respect and admiration for your fitness, discipline and commitment. Report Inappropriate Comment

KRISZTA11 6/19/2012 6:48AM

Your fitness plan sounds great. How did your bare feet do on the outside trail? Report Inappropriate Comment

SUNNYWBL 6/19/2012 1:13AM

Yup! All that activity should up your fitness level, for sure. Report Inappropriate Comment

CINDYTW 6/19/2012 12:32AM

What shoes? I wonder because of the minimalsit thing...Good luck I am trining for a couple races. Report Inappropriate Comment

FIT_MAMA_2_FOUR 6/18/2012 9:00PM

Have you signed up for a HM? If so, when is it? Report Inappropriate Comment

Trail Half-marathon coming up in 10 weeks

Sunday, June 17, 2012

The date is September 9, but when I subtract the taper at the end I have only 10 weeks to get ready. I'm planning on the Moscow Mountain Madness in Idaho. I ran (well partially walked) it last year, a hilly course with lots of elevation change that is mostly single track dirt. Today I started an easy hill cross-country run of about 3.5 miles that will be my regular run for a while. Long runs I will do on asphalt for now. I will also include a little sprinting once a week.
My weight is a couple of pounds less than a year ago. This will be my first half-marathon after completely switching to a low-carb paleo/primal diet.
I can't wait to see how much difference it makes. I am hoping for faster improvement, better recovery and more energy.
I would love to hear from anyone who has trained for a HM on a low-carb (ketogenic) diet and how it worked for them.

  

  Member Comments About This Blog Post:

MYLADY4 6/18/2012 9:17AM

I bought the book Paleo for the Athlete when I was training for my half. It called for more carbs and suggested what to eat and when. For me it was mainly banana pancakes and sweet potatos. Report Inappropriate Comment

JSTETSER 6/18/2012 8:54AM

You go girl! Let us know things turn out in the race. Report Inappropriate Comment

KRISZTA11 6/18/2012 3:28AM

You are in good shape, 10 weeks must be enough to get ready! Report Inappropriate Comment

A short run, the weight loss helped

Thursday, June 14, 2012

I just did a 3 mile run on the tread mill with incline set at 2. I also did a little ab workout.
First mile was warm-up and took 15 minutes.
Second mile I went at an average of 4.4 mph, third mile at 4.2 mph, average heart rate was 134
This was a little faster than I had been running at this setting on the treadmill previously. Since I did very little running in the last 2 months I assume the improvement was largely due to the weight loss.
Time to get out the door and walk some dogs.

  

  Member Comments About This Blog Post:

SUNNYWBL 6/17/2012 8:40PM

Feels good, doesn't it? Report Inappropriate Comment

SNOWFILLY 6/15/2012 7:47AM

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CINDYTW 6/14/2012 10:58PM

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BAILEYS7OF9 6/14/2012 2:32PM

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My first "speed" workout

Wednesday, June 13, 2012

I decided now that my weight is close to ideal at 131 lbs. , my eating habits allow my body to feed my muscle cells rather than my fat cells, and my running form as well as my endurance base are established there is no reason not to start a little speed work to eventually allow me to run faster even for half-marathons, my favorite distance so far.
I have never felt confident running faster than at 6mph on the treadmill so I decided to ease into it today.
I started with running for 15 minutes, increasing my speed at 0.1 mph every minute, from 4 mph to 5.5 mph with my heart rate ending at 156.
After that I did some strength training and stretching and at the end tried a few faster, still below sprinting intervals.
I started walking at 3 mph, then 1 minute at 6. mph, 1 minute walk break, 1 min. at 6.5 mph, 1 min. walk break, 1 min. at 7 mph, 2 min. walk break, 1 min. 7.5 mph, 2 min. walk break, 1 min. 8 mph, 2 min. cool down. I am a little worried about going faster on the treadmill so may do this on an outside track in the future.
I will still do at least 80% of my workouts at Maffetone heartrate, around 134 bpm and will build up my endurance again.
I'm hoping to run a 5 K in August under 30 min. this year and also to enter a trail half-marathon in early October which will require me to do more hill running.
I am also getting back into swimming regularly and doing some stretching to increase my flexibility for ballet and ice skating this fall.

  

  Member Comments About This Blog Post:

CINDYTW 6/14/2012 10:58PM

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SUNNYWBL 6/14/2012 12:51AM

One way I used to up my speed years ago was to get speed tapes at higher 'beats per minute'. All you have to do is match the speed on the tape. You could either get steady speed tapes or ones that went from lower to higher speed and then back again. I imagine they must have something similar for MP3 players. I used to get them on sportsmusic.com. Report Inappropriate Comment

FREELADY 6/13/2012 10:55PM

This is exciting. I love the scientific, orderly way you approach it. Report Inappropriate Comment

GOPINTOS 6/13/2012 8:52PM

Well done! Smile and Enjoy the Rest of Your Day! Melinda (gopintos) Wheat Belly Team Report Inappropriate Comment

KRISZTA11 6/13/2012 2:54PM

Sounds great! Looking forward to hear how speed works for you. Report Inappropriate Comment

MYLADY4 6/13/2012 2:19PM

Great plan Report Inappropriate Comment

JENN03275 6/13/2012 2:11PM

Sounds great!! Report Inappropriate Comment

GRACEMCDOG 6/13/2012 2:05PM

You rock, Birgit! Just curious. How tall are you? I've been wondering where I will decide optimal weight is. I'm thinking somewhere in the 130-140 range. I was under 120 when I was younger but my muscle mass suffered from that. I'm 5'8". I'd like to get the upper body strength I've never had. Imagine...maybe I'll do my first chin up at the age of 65. Wouldn't that be a HOOT??? Report Inappropriate Comment

GORIANA 6/13/2012 1:53PM

sounds awesome. Report Inappropriate Comment