Wednesday, July 02, 2008
So the long term running plan was giving me a headache. :D
Here are my plans for next week:
Mon: Run 3 miles, do some stationary bike first, then run
Tues: Swim then go to HIP HOP CLASS!
Wed: Run 3 miles
Saturday: Run 4 miles
On Mon-Thur ST rotating muscle groups, on Saturday Full Body w/ Resistance bands brought to in-law's.
Tuesday, July 01, 2008
I found an interesting article regarding the "Interval Training Calorie Burn" topic of today's earlier blog. While it doesn't help estimate for my particular session today, it was kinda interesting and definitely makes me want an HRM to have SOME way of measuring calorie burn. This test used an Oxygen Meter (?).
"Does Interval Training Burn More Calories?
If you want to burn more calories in less time, then kick it up a notch.
We visited the Institute for Human Performance at SUNY Upstate Medical Center to get an exact calorie count from the oxygen meter. You canít trust the numbers on the treadmill.
We tested if what they say about interval training is true: If you repeatedly go all out, ease up, and then go all out again, youíll use more oxygen than you would at a steady pace and more oxygen equals more calories.
Carrie started out at 3.4 miles an hour. At that pace, she was burning 4.5 calories a minute. After two minutes, it was time to kick it up a notch.
Next was 7 miles and hour, very a brisk pace. Itís as fast as she could run, and she was burning 10 calories a minute. And a minute is all she could do at that pace, back to the walk.
Even though she was slowing down, she was consuming more oxygen and burning more calories.
By still breathing hard from the run, Carrie continued to burn 8 calories a minute, even though she was back to walking.
Hereís what that means for a 20 minute workout:
- If Carrie walked at the same pace the whole time, she would have burned just 90 calories.
- If she had run the whole time, the calorie burn would be 230.
- With interval training, she can burn 195 calories in 20 minutes and she only has to run a few short spurts."
So basically, you can up the calorie burn while doing slower activity by preceding it by a high intensity burst... but if I ran the whole time my overall pace might have been higher? So today is still a big *SHRUG* but interesting anyway. :D
Tuesday, July 01, 2008
Swim 3x a week -- Plan is to do this on Mon, Wed, Fri/Sat/Sun on most weeks (this first week will be different but I don't have Runner's Yoga yet). *****NOPE******
Bike minimum 2x a week -- Once combined with a swim day and once combined with a run day for variety. *****NOPE*****
Run minimum 2x a week, 3x when possible -- Will be doing Runner's Yoga class 2x a week starting next week, Tues + Thurs. ****YEAH***** No 3 day weeks, but met a minimum of 2 runs each week thanks to my class!
Strength Training -- Split Training ******YEAH******
Well -- I think the swimming and biking thing really did not happen... OK to be honest -- I did swim 3x a week for TWO of the FOUR weeks last month - SO YAY on that! :D Most weeks I only biked once, only one week did I bike twice, and I did not do ANY running + biking days -- only Swimming+Biking.
Runner's Yoga kinda threw me for a loop because I don't think I was expecting the running portion to be so intense and long -- there are days that I planned to workout that I didn't (following a Runner's Yoga class day) as well as the fact that I never biked after class either.
I'm hoping to bike this Thursday, though.
The swimming happened at LEAST 2 times a week, so I'm glad of that. I am also glad I found the book I have to give me some drills and focus in my workouts. I think they have been helping even if it has been extremely difficult for me. It may have been a factor in the missed swims recently because I wasn't sure I could fit in the length of time necessary for the prescribed workout, so I postponed instead. I think a better choice would have been to simply DO SOMETHING DIFFERENT instead of nothing at all.
I'm not sure if I will be doing Runner's Yoga this month or not since they will start charging for it and the schedule will be more difficult/demanding. I will discuss it with my DH and see what he thinks and then I will be better prepared to make July goals.
As for this week -- I already kinda laid it out, but I'm considering also doing a run this weekend -- maybe Sunday evening when it's nice and cool outside, or maybe even before church... OR BEFORE WORK ON SATURDAY like I was dreaming of before! HAHAHA :D We'll see. I'd like to get in a 3rd run this week though -- something nice and easy at a good training pace since we're doing intervals in Runner's Yoga this week.
I also intend to work with my new kettlebell for a lot of my ST this month.
MORE DEFINED PLANS COMING SOON!!! ;) Just wanted to get some thoughts out.
OH ALSO - the most recent cycle of the Biggest Loser Challenge just came to an end and I decided to check out my start and end weight just for kicks, even though I was a "floater" this round... I actually lost around 11-11.5lbs in the 12 weeks of the challenge! :D For where I am in my weight loss journey I'm really happy to see that kind of progress still. It's really encouraging right now when I'm in a bit of a stall.
Tuesday, July 01, 2008
Does anyone know a good way to track calories from interval training? It's supposed to burn MORE calories, right?
I did my best job of estimating time and distance on mapmyrun.com, mostly because I wanted to track my shoes mileage as well... but I got 388. Now -- I KNOW I usually run for a lot longer in my Runner's Yoga class, but DANGIT I WANT THOSE OVER 700 CALORIES BURNED, PLEASE??? I didn't do anything extra because I was so confident about the superior calorie burn qualities of intervals. 388 is the same number it'd give me if I ran the same distance/time no matter what type of running I was doing. Is the only way to measure by using an HRM? Or should I assume that number is close since my average pace was higher between my sprinting and recovery or something...?
BAH. I feel all thrown for a loop with my deficit tracking and we're gonna do intervals again on Thursday.
Other plans for the week -- tomorrow, swim and BIKE, Friday Swim, Saturday swim and bike.... Maybe I'll do some biking after Thursday's class as well.
Last night was fun -- we had some people over and played Rock Band until the wee hours. I scarfed some food in between but it was mostly good stuff -- some wild rice, baby carrots... and a portion of baked lays. Oh and a serving of Kashi Heart to Heart with Light Vanilla Soymilk. MMmmm.
6/30: (1940+76) - 1678 = 338
Good deficit for an excercise burn of only 76 with a tiny bit of ST. :D
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