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.
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.
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.
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.
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