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STRIVER57's Photo STRIVER57 SparkPoints: (61,869)
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6/9/13 4:18 P

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well none of that sounds like much fun. pet Amelia from me and tell her her French cousins send their love. (the French word for petting an animal is caresser, which seems much ...gentler).

NATPLUMMER's Photo NATPLUMMER SparkPoints: (331,730)
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6/9/13 4:11 P

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Glad you got settled in to your run. I hope your kitty is okay.

If you are a runner, it doesn't matter how far or how fast. It doesn't matter if today is your first day or if you've been running for twenty years. There is no test to pass, no license to earn, no membership card to get. You just run." J Bingham


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LIVE2RUN4LIFE's Photo LIVE2RUN4LIFE SparkPoints: (456,692)
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6/9/13 3:49 P

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SUNDAY
Distance: 6 miles (6.8 total)
HR Alarm: 130 (71%); 135 (73%)
Ave HR: 128
Intervals: :45 /:15; 1:00/:20
Enjoyment Level: 1/2 (out of 3)

Mile Splits: 9:46 / 10:07 / 10:25 / 9:52 / 9:57 / 9:55

Notes: When we got up this morning, we discovered that our elderly cat had been sick in the night. We cleaned her up (and her bedding) and watched her for a while. While clearly uncomfortable, she didn't seem otherwise ill. In fact, she still purred when petted and after a while, I saw her start to clean herself, always a good sign with cats. So I decided the most likely explanation was a flare up of her IBS. She has been off her prednisone for a few weeks since the kidney disease was diagnosed. So I gave her a very small dose to see if that settled her system down. If she's not improved tomorrow, I'll call the vet.

After all this, I got ready for my long run. When I put my HR monitor on, I was surprised to see how high my heart rate was -- about 15 beats higher than usual. Evidently my brain had seen the need for some stress hormones to help cope with my cat's issues. (My heart rate was in normal range yesterday after that run.) I wondered if the higher resting heart rate would affect my heart rate during the run, and indeed it did.

I had already decided to use the Gymboss today to slow things down a bit and make me walk more. Even so, I started setting of the HR alarm not too far into the run. Part of the problem was that I always run a little faster in the run segment when I use shorter intervals. But the real issue was that my heart rate was not dropping (much) when I walked. Which of course is what those stress hormones are designed to do -- keep your heart rate up so that you can fight or flee.

I struggled in the first three miles to find a comfortable rhythm. It was not much fun. In the last 3 miles, I switched to 1:00/:20, same ratio but a little longer run to slow that down a bit and a little longer walk to encourage a little more recovery. I also let the max HR go up to 135. With those changes, I was able to find a comfortable pace and the last 3 miles were much more enjoyable than the first 3.

Catherine

If you're not having fun, then why run?

You don't get to choose how you're going to die, or when. You can only decide how you're going to live. Now.
-- Joan Baez

We are what we think. All that we are arises with our thoughts. With our thoughts we make the world.
-- the Buddha


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NATPLUMMER's Photo NATPLUMMER SparkPoints: (331,730)
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6/9/13 8:55 A

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Excellent!

If you are a runner, it doesn't matter how far or how fast. It doesn't matter if today is your first day or if you've been running for twenty years. There is no test to pass, no license to earn, no membership card to get. You just run." J Bingham


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SEABREEZE65's Photo SEABREEZE65 Posts: 11,207
6/9/13 6:23 A

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I like your ENJOYMENT LEVEL rating....!!!

We are just kids out running around, playing, skipping, and enjoying life!

"It's not how old you are, it's how you are old."

"I am still learning." Michelangelo

"You aren't old until age becomes your excuse." Joe Friel




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STRIVER57's Photo STRIVER57 SparkPoints: (61,869)
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6/9/13 4:12 A

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sounds excellent. i too like the enjoyment rating. so you barely walked at all? because you have trained yourself to run with less effort? i'm still having trouble grasping the concept, obviously. that would be my purpose, if i could figure out how to do it. in any case, i probably need to start training soon for the Oct 20 (day after my 62nd birthday) half that i have signed up for -- in a week or two. i think i may use the heart rate running for all the long runs, however. at least for a while.

IFDEEVARUNS2's Photo IFDEEVARUNS2 Posts: 11,295
6/8/13 5:59 P

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Great week. I too love the enjoyment rating.

Think I may try skipping. I wonder how well Sophie can skip. emoticon

Dee
Houston, TX

"May there always be sushi at the finish line!"





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6/8/13 5:38 P

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Looks like a great week. Like the two days with 3 enjoyment ratings

Cindy or Trill
Co-Leader Jeff Galloway Training for Any Length Race Spark Team
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PRs
March 4 Little Rock Marathon 4:44:07 PR
April 7, 2013 Go St. Louis Half Marathon 2:05:55
Chesterfield Turkey Trot 5k 26:05 PR docs.google.com/spreadsheets/
d/1DrXvwR5YbjQo1_tYthun_CtBETjg2CG44am
4NaWSMCc/edit?usp=sharing


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LIVE2RUN4LIFE's Photo LIVE2RUN4LIFE SparkPoints: (456,692)
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6/8/13 5:25 P

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MONDAY (6/3/2013)
Distance: 2 miles
Intervals: :15/:45
Enjoyment Level: 2 (out of 3)

Mile Splits: 12:04 / 12:27

Notes: First run after the Newport Marathon.

TUESDAY
Rest

WEDNESDAY
Distance: 3 miles (3.8 total)
HR Alarm: 130 (71%)
Enjoyment Level: 2 (out of 3)

Mile Splits: 9:41 / 9:44 / 9:55

THURSDAY
Distance: 3 miles (4.1 total)
HR Alarm: 130 (71%)
Enjoyment Level: 3 (out of 3)

Mile Splits: 9:25 / 9:27 / 9:35

FRIDAY
Distance: 3 miles (4 total)
HR Alarm: 130 (71%)
Ave HR: 123 (67%)
Enjoyment Level: 2 (out of 3)

Mile Splits: 9:25 / 9:35 / 9:50

SATURDAY
Distance: 3 miles (4 total)
HR Alarm: 130 (71%)
Ave HR: 123 (67%)
Enjoyment Level: 3 (out of 3)

Mile Splits: 9:13 / 9:10 / 9:09

Notes: What a great run. I like to run fast; I like to run at a low heart rate. When I can combine them, the feeling is hard to beat. I think today shows that I am fairly recovered from the race last Saturday.

I did not set off the alarm at all in mile 1, only once towards the end of mile 2, and 4 times in mile 3 (mostly at the beginning because I temporarily started to pick up speed. I reined myself back in and then went without another alarm until just at the end). The max HR was 132, so it didn't go up by much and dropped back down pretty quickly once I started walking, maybe 5 seconds? I didn't really look at that.

The average heart rate reported above is strictly for the running miles. It does not include warm up or cool down.

I have been experimenting with different ways to warm up and I think I've found one that works fairly well for me -- skipping, both forward and sideways (alternating sides), sandwiched in between walking and just a little bit of running. The skipping seems to wake up my hips and glutes, as well as my legs. There was no heart rate spiking when I started running today. I warmed up for half a mile and cooled down for half a mile. No skipping in the cool down.

Edited by: LIVE2RUN4LIFE at: 6/8/2013 (18:43)
Catherine

If you're not having fun, then why run?

You don't get to choose how you're going to die, or when. You can only decide how you're going to live. Now.
-- Joan Baez

We are what we think. All that we are arises with our thoughts. With our thoughts we make the world.
-- the Buddha


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