Wednesday, September 24, 2008
Yeah, I SO meant to post a screencap yesterday from mapmyrun.com because I posted my MTC workout in there and it has a cute icon with a person lifting a weight. :) I'm wondering what other kinds of icons there are... I got that one from putting in there a gym/health club category workout, and then selecting circuit training - resistance from the more specific description list.
Cute huh? ANYWAY!!!
Today I definitely dawdled before heading to the gym, but I knew I was doing sprints and wouldn't spend but about 20 min -- which I went OVER, thank you very much... burned 251 calories according to my new obsession, the HRM, in about 22:24 which is cool. :)
SO -- I consulted my Competitive Runner's Handbook some more this morning and saw that a "Tempo" pace is about where I always run. Which is to say, I'm running at a racing effort every time I run. (Based on my typical effort from that run on Sunday.) ANYWAY!!! I also read about doing sprinting and what recovery should be like and blahblahblah. Anyway -- during my sprints I can get up SUPER high. My maximum today was 189, and I'm estimating my Max HR at 195 so that's 96.9% -- WOOHOO. What this author calls a "near sprint" pace (the fastest he recommends ANYONE run) is at 98-100% of your max HR. He does not recommend this for anyone but elite athletes. So I was right in the next level which is where I wanted to be. Can't remember what he calls that pace. Anyway -- for recovery he suggests that you should do a brisk walk ( could do a slow jog, but he prefers walking) and get your HR to below 120. Well.... I was slightly impatient so I didn't get quite that low inbetween, but I got it IN the 120's at least every time.
Previously when doing sprints I'd just kinda jog slowly for about 3 min and then go again. I feel like today my sprints felt much better and more effective when I was actually sprinting. I felt more powerful. I'm really digging this HRM thing in regard to running. I definitely feel like I am going to find a way to make my training more effective as training and not just going out and running. Using a strategic approach will (hopefully) help me really achieve the goals I have for distance and speed. :D HOW EXCITING!!! hahaha. I also read about the other paces some more and the "base" pace is supposed to be between 70-75%75%, "easy" (which is to be used on recovery runs after races and stuff) is like 65-70%. And I don't remember what all else. But anyway! The other paces higher can be used for certain purposes but are not intended to be daily run type of paces.
Interesting stuff, huh? :D
Tuesday, September 23, 2008
So I did my first Making the Cut workout with my HRM today and it was such a dud. The workout was SOOOOOOO hard today -- I think these circuits are just more killer. I did each one only once -- at first I was planning it that way because of time constraints, but by the end I wonder if I would have been able to do two!!!
In 39:44 my HRM tells me I burned 501 calories. My average Heart Rate was 164 (within my "aerobic range" woohoo), max was 186. OUCH! I think that must have been while doing burpees or something I can't remember. :) But yay!! Good workout! And kind of along the lines of the Spark Estimate I'd been using for circuit training with those workouts, so at least I feel like I haven't been underestimating.
Not a whole lot else to report. :P
I might be a flapper for Halloween....
Edited to add: A dud because I felt so wiped out and barely capable of completing the reps. :) I definitely think it was effective but it made me feel like such a wimp.
Monday, September 22, 2008
Oh the weekend, so wonderful... :)
I totally killed the Indian food on Saturday. Like went nuts. But I haven't been there in SO LONG and it was my splurge of the week, so I'm ok with it. :) *brief mention of some stuff I ate so be warned* I split a Samosa w/ my sweetface, and some other appetizer thingies that I can't remember what they were... Some veggie/onion frittery thing.... a slice of fried potato... some chicken... anyway. And my entree -- Rogan Josh. I died. It was so good. I was scraping the bottom of my little metal pot. HAHAHAHAH. :) We need to go more often so I can show a little more self-control when we DO go. HAHAHAHA.
*end of Indian food mentions*
So anyway, that morning I watched some shows that had been waiting for me on TiVo while I worked on my T-Shirt Quilt Squares. I'm half way through the cutting phase now! :) I watched a bunch more Biggest Loser Australia this weekend, too. Now I'm finally on the Finale. NO SPOILERS PLEASE! I haven't mentioned any running yet, note...
Anyway. Sunday I slept in, then I prepared a shopping list and checked the WalMart website -- MY HRM WAS IN!!! So I went and did the shopping and picked it up. That evening I went for my first ever HR monitored run. :):):):)
I didn't realize how CUTE it was... I guess there was a picture on the website but I didn't really look at it. It's nice and small, normal sport watch sized. The band is very ladylike and thin. :) hehehe. I felt very delicate and dainty as I strapped it around my wrist realizing I could even wrap it towards the smaller notches. I remember never wanting to get a woman's watch because of how it wouldn't fit, or it would but just barely, and I'd feel like a giant... so that was nice. Also I was convinced the strap would be too small, but it wasn't even close to being too small. I'M just not used to being this small! ANYWAY.
So I went for a short run, 2 miles, down a flat place and up the massive hill. For the flat part it's an out and back little branch of my route, and on the way out I just ran as I normally do, and I noticed my HR was blinking and stuff, and it was over 170 most of the time. If my Max Heart Rate is 195, that meant I was running over 87% of my MHR most of that part. Then on the way BACK the flat part I tried to keep it below 166, which is keeping it below 85%. Then going up the hill I got up to 185 at parts -- which is nearly 95%.
The moral of the story? I push too hard in my regular runs. Apparently I'm used to running at between 85-90%. In the Competitive Runners Handbook I've been reading, it suggests running at -- I can't remember if it's 65-70% or 70-75% -- on the regular easy going training runs. For speedwork, etc, putting forth more effort for sure -- but apparently that range is the conversational pace that should be your standard training run fallback. So WOAH. I need to look at it again to see where the other pace ranges fall within the Heart Rate ranges, but apparently I am not getting the kind of aerobic training benefits I really want from my training runs because I'm just pushing it pushing it pushing it at all times.
70% of 195 is 136.5 BPM. hmmmm wow. We'll have to see how that goes. If I can even do that. I dunno. We'll see. :)
MORE FOOD TALK.
I made an AMAZING recipe yesterday -- NOT super healthy due to my choice of meat. :P BOO. The recipe was supposed to be made with lamb, but I couldn't find any so I used Beef Stew Meat, which has a ton of fat apparently. *doh* I added one serving of it to my nutrition tracker today if you want to check out the specifics, but it's a Turkish Pilau recipe (supposed to be Turkish LAMB Pilau, but we have Turkish BEEF Pilau courtesy of ME). SO GOOD. It has dried apricots and pistachios in it. You like, cook a chopped onion in some butter (I used Smart Balance), and then brown the sides of the meat in cubes, then simmer covered for 10min, then add water to cover the meat and 2Tbsp of Tomato paste and after bringing to a boil, simmer for 1.5 hrs. THEN you add the chopped/crushed pistachio nuts and apricots, and uncooked rice, (more water if necessary) bring to a boil, then simmer for another 20min. The only seasoning added was at the beginning -- cinnamon, a bit of salt and pepper. I was astounded with how good it was. It made 8 servings of about a PACKED 1.25 cups each. (I put the whole recipe into giant measuring cups to figure that out. :) HAHAHA)
So I have leftovers for lunch and I'm totally excited about it. :)
Started reading In Defense of Food by Michael Pollan (I think that's right) and anyway it's been pretty enjoyable so far. Definitely seems to be a "whole foods" approach coming up, but I like the interest in the history of the way we approach food in our culture and stuff like that. Also FINALLY reading Fight Club. I've read every other Palahniuk book except for this one. :) Still haven't watched all of the movie yet, either. So hopefully I'll do that soon after I finish it.
BAND TONIGHT! :D WOOHOO!
Friday, September 19, 2008
Yeah, I love Making the Cut. Did the next workout today, lost track of what day it is, but it was awesome. Completed all circuits twice in about 53min. Not too shabby! :) Today was a lot of drop sets and "till muscle failure" which is always fun.
Gonna run to the library on my lunch break because some more of my requested books are on hold -- In Defense of Food, The Competitive Runner's Handbook... and it seems like one more? I can't remember. I had the Runner's one before but wanted to check it out again because I didn't really get to finish it in depth and it really was such a great resource for me and got my psyched about running. :) Since I'm trying to get my running mojo back, I figure that will be a great place to turn back to.
I got some more squares cut out last night -- not much, but some. They look so cute! :D hahaha. Also, I pulled a shirt out of the bag and was like, "OOPS this is my DH's shirt!" But then I realized... no. It was one of mine that I forgot about. Yeah.... Then he tried it on and it was a little too tight on him. :) HEHEHEHE. I offerred to let him keep it for later but he said I could go ahead and use it. It's a Tootsie Pop Shirt with the Owl and the Kid and How Many Licks Does it Take? Or something like that? :D So like... maybe 7 shirts down, 23 to go. ;) I figure I can make some good headway this weekend!
We also have planned to go to the Maharaja sometime this weekend (local Indian Food restaurant - SO FREAKING GOOD). I'm pretty excited about that. :D We haven't been in AGES. So that's fun.
Got nothing else to really say... oh spread the spark to a new coworker today. :D Yay! And I don't have to work this weekend - DOUBLE YAY! :D
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