ZIRCADIA   49,130
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SHORT TERM GOALS.

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
Thur: Swim+bike
Friday: NADA
Saturday: Run 4 miles

On Mon-Thur ST rotating muscle groups, on Saturday Full Body w/ Resistance bands brought to in-law's.

DONE.

  
  Member Comments About This Blog Post:

MARLIE13 7/3/2008 2:38PM

    I WANNA GO TO HIP HOP CLASS! That sounds like so much FUN!

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TERRI4EVER 7/3/2008 10:37AM

    WOW! Sounds great! I am so impressed.

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BRUIN2 7/2/2008 10:55PM

    You are a blogging MACHINE!!!!


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Small Blog (Well, now that I've written it... Medium)

Wednesday, July 02, 2008

I'll be blogging in depth later with a PLAN for July and stuff, but for now just wanted to say that I've made the decision NOT to do Runner's Yoga. After thinking about it more I decided it'd really irritate me to pay for this class when I often feel I'm not getting the best benefit from the type of workouts we do, and not doing the yoga part very much anyway... yeah. I've picked up some new moves for my workout vocabulary, and learned I'm tougher than I thought before and can run longer and push harder... but now I think I'll find more improvement in running by training on my own.

And I can still do Yoga on my own if I want, too, darnit! :D Nothing's stopping me! HAHAHA :D I'm feeling very happy with this decision and excited to formulate a training schedule incorporating the running ideas I'm getting from my latest reading ("The Competitive Runner's Handbook" by Bob Glover and Shelly-lynn Florence Glover) and ST with my new kettlebell. :D Still running and doing biking of course.

Deficit tracking:

7/1: (1940+464.6) - 1654 = 750.6

6/30-4/1 = 1088.6, Average/Day = 544.3

Still doing good so far this week. I'm feeling positive about my workout opportunities this week because of my changed schedule at the end of the week -- I'll be working 6:30am-11am on Friday and Saturday, meaning I can head to the gym right after work both days. :D YAY! And I believe I will attempt a morning run on Saturday or Sunday morning (haven't decided yet). And tomorrow is my last Runner's Yoga class. So I think I have a good plan to meet my calorie burn goal and deficit goals.

  
  Member Comments About This Blog Post:

SLCOLMAN 7/2/2008 9:51PM

    I hope that your decision works out terrific for you! I am sorry that you felt you weren't getting the most out of that class!
Great job!!

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MARLIE13 7/2/2008 4:27PM

    I'm excited for ya...and the excitement is rubbing off on me. I'm just so excited to get back to my routine soon. Are you familiar with a sparker named Chopstickchick? She has some pictures posted of her using a kettlebell...made me think of you.

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OK LAST BLOG OF THE DAY - I promise... :D

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."

www.9wsyr.com/news/custom/WSYR_In_De
pth/story.aspx?content_id=a9372840-3b2
9-484f-960b-55e17cb5a811


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

  
  Member Comments About This Blog Post:

MARLIE13 7/2/2008 2:38PM

    From that little blurb it sure doesn't suggest that interval training burns more than running the whole time. Sure it burns more than walking the whole time. When I add in spurts of speed (haha that sounds funny...not as funny as fartlek though.) but when I do that, my burn is definitely higher than if I had just ran at my normal pace. However, during my recovery sessions, I don't walk, I just run at a slower pace. Have you read this from CoolRunning.com?

IntervalsR>
The track. While most elite runners get their start there, the great majority of runners came to the sport by way of local roads, sidewalks and forest paths. For the average runner, the track seems all too intimidating, almost scary. Fact is, though, the track is not simply the domain of the elites. Any runner at any level can improve her performance with a little help from the 400-meter oval. This is what intervals are about.

Interval sessions are the most formal of speed workouts in that the distances and target paces are precisely fixed before you run. The idea is to run a series of relatively short repetitions over distances from 220 yards to one mile, with rest periods of slower running in between. Because of their very nature, intervals involve a shorter period of effort than your usual run of, say, 45 minutes at a steady pace. This allows you to run much faster than you usually do, adapting your body to higher demands and your leg muscles to faster turnover. Over time, you become more physiologically efficient.

Because of the clearly measured distances, the track is an ideal place to do intervals, but some may find the never-changing scenery to be, well, maybe just a little dull. In that case, you should feel free to do your intervals on the road, using permanent landmarks to measure distance.

The various distances, as you might guess, are each best suited to runners with specific goals. The 220-yard run (1/2 lap, or 200 meters) is best for short-distance training (5K and under) to improve speed. The 440 (one lap, or 400 meters) helps improve overall conditioning at slower paces, and at faster paces is good final race preparation. The 880 (two laps, or 800 meters) is used to develop speed when training for races 10K and under and to condition form and pace when training for longer races. Finally, the mile is used most often to train for longer races, from 10K to marathon, to help improve pace judgment and overall conditioning.



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AKASHA66 7/2/2008 12:14PM

    LOVE this kind of info, very encouraging for us non runners--we only have to speed up occasionally, not keep it up all the time... good news!

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Reviewing June Goals

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.

Ah well.

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.

  
  Member Comments About This Blog Post:

STRILLO 7/2/2008 2:04AM

    Wow! That's pretty amazing.... almost 12 pounds lost! Great job! You have a really tough schedule there, but it sounds like its paying off! Changing things around sounds more fun too. I wish I had a bike so I can ride myself! Keep up the hard work and I'm sure you will lose more in no time!!

Syl


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Well, POOP.

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

  
  Member Comments About This Blog Post:

WHATAGRL42 7/2/2008 2:15PM

    HEY there

I wear a Polar F4 monitor when I exercise. Sometimes, I do a run in the morning, then a walk later, followed by a yoga class, etc.
The monitor keeps track of my heart rate and gives me a fairly accurate calorie burn for all my exercise "sessions". I got mine at Sports Authority (might be an F8, not sure). At any rate, you program in your gender, age, weight, wear the transmitter (around your ribcage) and receiver (a wristwatch), turn it on and start moving!When you're done, push the off button, and it will give you a summary of your avg. heart rate, max heart rate, number of minutes you were in your zone for your age, and total calorie burn! Then I just track it as "enter your own", on the fitness tracker.

BTW-- the byetta is a miracle. I am SO not hungry, and I've dropped 2 pounds in the 4 days I've been on it! This may be a diabetic's best friend! emoticon

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CURVES_N_CURLS 7/2/2008 7:37AM

    I never worry too much about it... Been running for a couple of years now, and still just estimate. I figue I KNOW when I get a good workout.

Yeah, I suck. That wasn't helpful to you... ;-)

I suppose the only good way is to get a HRM...

-Lisa

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BRUIN2 7/1/2008 5:10PM

    I have an idea!! (And I haven't read the other comments yet, so I don't know if this has been mentioned already...)

What about plugging your run in as a few different runs - so, if your run was 30 mins total, if you did 10 mins total of *sprints* at XX mph, and 20 mins of *recovery* at xy mph, then enter those as two different runs.

Does that make sense? That way you can at least plug in the different speeds...

And FWIW, mapmyrun is constantly UNDER on calories burned for me when I click "estimate calories burned" and then compare that number to what my hrm says.

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MARLIE13 7/1/2008 4:34PM

    I'd suggest to start saving up for a HRM. ;o) If I was rich, I'd send ya one! I seriously would be lost with mine so I can't even begin to help you out here, but I hope you've gotten some great advice. By intervals, do you mean speed drills? And how long were you running?

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JIBBIE49 7/1/2008 4:31PM

    COVERT BAILEY says I.T. helps raise your metabolism so you burn more calories the rest of the day. emoticon

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TERRI4EVER 7/1/2008 4:04PM

    Okay. I just found a link that says that what I just said is garbage. But still interval training burns more calories. Here is the link.

http://calorielab.com/
news/2008/05/04/walking-program
-full-of-hot-air/

They say interval training only burn about 25% more calories, but that is still more, right?

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TERRI4EVER 7/1/2008 4:00PM

    I am not sure about the calories for interval training but I was reading an article in Woman's Day Magazine about the new improved South Beach Diet Super Charged. University of Miami exercise expert Joseph Signorile, Ph. D talked about interval walking. He says that "interval walks feel easy, yet burn 300% more fat than high-intensity exercise. It's like racing a car between stop lights, constantly accelerating and slamming on the brakes. You use a lot of extra fuel."


Comment edited on: 7/1/2008 3:58:27 PM

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CATIATM 7/1/2008 4:00PM

    According to my Bugg readings, I burn fewer calories doing interval training than straight cardio. The idea is that it makes me more oxygen absorbant, so I'll burn more calories 24/7. I'm not sure it works, but I have noticed that my resting rate has gone from .8 calories per minute to 1.2 since I started.

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_BECA_ 7/1/2008 3:48PM

    A good web site is calorie king it has exercise log that will break it down for your age height and weight= calories burn per exercise. Check it out and hopefully that will help.
emoticon
Beca

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CHAZELTON 7/1/2008 3:47PM

    I was told it helps burn calories for a longer period of time after the workout.....I have not personally researched it, so take it for what it's worth.....

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