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Using interval training to get fit, build endurance and get a life outside of the gym

Tuesday, August 25, 2009


I spent today researching HIIT today for my article. I learned quite a bit:

--HIIT should be done no more than 2x/week, on non-consecutive days
--HIIT should last no longer than 30 minutes, including warm up and cool down
--HIIT does NOT burn 9x more fat than steady-state cardio (duh, overreaching claim much?)
--HIIT can cause a decrease in appetite (although this seems to be an individual occurrence)
--HIIT is extremely effective with weight training
--I am darned lucky that I ended up falling into doing exactly the above when I did two months of HIIT to increase my running speed. Whew!

I hope to get back into HIIT after the half...distance and intensity do not get along together with my body. Sure, my bod has no problem with either on their own, but get the three together and I'm gonna blow a hammy. ;-)

  Member Comments About This Blog Post:

QUIDDITCHGRRL 8/27/2009 1:53PM

    Yes, the link goes to my Examiner page; I'm the weight loss examiner for Columbus, OH.

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LIMELITESHINES 8/27/2009 11:05AM

    Great article . . is it yours? I LOVE interval training, and you just gave me some fantastic ideas to shake my intervals up a bit. Thanks!

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VIVA_VICTORIES 8/26/2009 5:20PM

    Is that your article at the beginning??? If so, awesome!

And I appreciate the simplicity of all the information. Some people make HIIT VERY complicated. I think explaining it in its simplest form helps me (a workout novice, or maybe about to graduate out of novice level). It makes the program seem more attainable, rather than something I will never understand.


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BILLALEX70 8/26/2009 5:14PM


Here's a spare if you need one.

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CRANBYRRE 8/25/2009 8:10PM

    Good info, thank you!

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Today's Running Song:

Tuesday, August 25, 2009

"Click Click Boom" by Saliva

  Member Comments About This Blog Post:

JENONTHEROX 8/25/2009 7:51PM

    tick tick boom - the hives :D

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BILLALEX70 8/25/2009 7:15PM

    Hard not to get pumped up by Click, Click Boom.

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JOPAPGH 8/25/2009 10:05AM

    "Chick A Boom Boom Boom" by Mocean Worker


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BLOOMING52 8/25/2009 9:43AM

    Great song. Thanks--I will use it.

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Today's Running Song:

Monday, August 24, 2009

"Modern Love" by David Bowie

  Member Comments About This Blog Post:

KIMBERH801 8/24/2009 10:23AM

    I like the idea of this blog ... I might copy you. :) My favorite running/spinning song at the moment is "Showdown" by Black Eyed Peas!

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JOPAPGH 8/24/2009 8:36AM

    "Melt with You" by Modern English

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Today's Running Song:

Sunday, August 23, 2009

"Bruises" by Chairlift

  Member Comments About This Blog Post:

JOPAPGH 8/23/2009 1:22PM

    "Bandages" by Hot Hot Heat

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Saturday, August 22, 2009

I looked at my stack graph of exercise, BMR and calorie intake.

Hm. Hm. I should like like Kate Moss, according to these charts. More likely, though, I'm in starvation mode more often than I should be. There are weeks in there where my calories are in the orange BMR range rather than in the green exercise range.

I got the big red "YOU HAVE GONE OVER YOUR CALORIES BURNED BY A SIGNIFICANT AMOUNT..." message by Thursday, and I decided to eat over today, have a cheat meal, whatever.

McDonald's was probably not the right choice. It tasted disgusting, and I missed part of Inglorious Basterds because I was writhing with pain in the bathroom. Kept it down by sheer willpower. (Yeah, I'm proud of that, I'm learning it's worse to get rid of it because of the loss of water/electrolytes than suffering it out.)

I had some Chinese food (lo mein, not bad) and a french bread pizza (slimy!) - in addition to my healthy food.

Right around 3400 calories for the day. Lost 900 of that to my long run, so I'm over by around 1000 calories, I think?

I used to eat ~5,000 calories/day on a fairly regular basis. That's kind of horrifying and fascinating - processed food adds so much calorically, yet the ill effects of overeating aren't felt because of the relative lack of bulk from the food.

Oh, but I'm feeling it, let me tell you.

Tomorrow, the last trail run before the half. I want to get some hills in before the taper. I just want to finish, not win anything. NO killing myself. No.

Hope you all had super-wonderful weekends!!!

  Member Comments About This Blog Post:

VIVA_VICTORIES 8/23/2009 7:33PM

    You just made me crave McDonald's, lo mein, and a french bread pizza all at the same time!!

Good thing Shaun is making my favorite tortilla soup or I would be tempted to run out and get all those things. But trust me, I'd be feeling it later too!

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BILLALEX70 8/23/2009 7:40AM

    Sucks that you had to miss the beginning due to stomach woes. I know that you suffer from a lot of that issue and makes it tough for you to "enjoy" having some high calorie, fatty foods. What about peanut butter? PB on graham crackers was always a favorite of mine 'back in the day.' That would give you a high calorie count but, not be loaded with terrible fat, sugar or dairy. Just my $0.02.

I know that you'll knock this 1/2 out of the park and I hope that things go well for your sister. You're going to be auntie QUIDDITCHGRRL!

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ALLISONMOM 8/22/2009 11:49PM

    I'm rooting for you too! Good Luck emoticon

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QUIDDITCHGRRL 8/22/2009 11:06PM

    My half is next Sunday, August 30th, from the northwest suburbs to downtown Columbus. The first half is downhill, then rolling hills, flats, and ending with a few hills.

I did it as a relay with my sister last year. She'll be giving birth on the 31st, so she didn't think she could make pace this year. :)

Goal is to finish, not to place, I have to keep telling myself that...

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SOPHIEBBW 8/22/2009 11:05PM

    I'm rooting for you! Good Luck!
Soph! emoticon

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JENONTHEROX 8/22/2009 11:05PM

    I've been looking forward to Inglourious Basterds for most of the year (curious about the soundtrack... he does so well with music too) but alas must wait for my film buddy to see it sometime next week.

I can understand your sentiment about just wanting to finish.
I know I'm feeling that way about any future race I run because I'm already tired of the mental anxiety about "beating a time" or something. I just want to do my best... & of course, finish too. Really, that should be plenty.

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JOPAPGH 8/22/2009 11:03PM

    Saw "Inglorious Basterds" today with the Mrs. Ending was so Tarantino.

When is your half? I run one Sept 12th, just outside Pittsburgh.

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