HR Training - Week 1 Result

Not too bad! I wonder how this week will compare!

The Squeeze: HR Training - Day 7

The Short: The same as yesterday, but replace the treadmill with actual road, trail, snow, ice, puddles, and ScrewShoes.

The Long: You know how they say that when you train at higher altitudes, your body works harder? Seems that even a small amount of altitude change can do this too. Today's run was at my in-laws place in North Bend, near the Snoqualmie Valley Trail. Throughout the entire run, it was alot harder to maintain control of my HR. Every time my body would move out of the aerobic fat-burning zone (aka the Most Aerobic Pace or MAP zone) and shift into the moderate zone (what Stu Mittleman refers to as the Most Efficient Pace or MEP zone), I could actually sense it before my Suunto would go off, even if the HR rise would be only about 1-3 beats above 138 bpm! I could actually "taste" the odd shift from my MAP to MEP and let me tell ya, it isn't a sweet taste. I can't identify what it is exactly, but I'm sure I'll figure it out soon enough. I'm sure it's related to the bump from tapping into fat as the primary fuel source and dipping into that area where fat and sugar are both used (or as Stu's Book refers this as, "The Tightrope Walker").

Another thing that helped with the difficulty factor was the snow that was still on the ground. Tie that to also running on actual trails that are still mushy and wet and you can expect to use more muscles as you move across the land. More muscles working = more work. More work = more energy expenditure. More energy expenditure = higher heart rate.

But all in all, it wasn't too bad of a run. There were moments where I was moving long pretty well and feeling pretty free. I always enjoy myself the most during those times and look forward to those before hearing the beeps. However, it COULD have been better. But as the weeks progress, I'll also be making more trips to places of higher elevation to have my body adapt more and also do some hill training to prep for Cascade Crest.

Finding the sweet spot: HR Training - Day 6

Another run on the treadmill again yesterday, same pattern as I did on Christmas Day. I covered about the same distance as Day 4, but with the exception that when it came to the 3 minute rests, I actually sat down in a chair for a spell. Didn't make a lick of difference though in the HR drop, but I was able to get my shoes fixed. I had put on a different pair of running shoes in my supply and didn't put in my foodbed inserts. (Note: I can't run WITHOUT the SOLE heat-molded inserts in my shoes. If I do, expect discomfort!)

I did have more difficulty in trying to keep my HR below the 138 bpm threshold this time. I'm not sure whether it was my enthusiasm in moving faster or just having an odd day. I am learning more by re-adjusting my rate of perceived exertion to match my HR level and I'm getting there, slowly but surely.

One positive with the HR strap, I found a nice way to cover the plastic clasps with fabric tape. No more pinching or digging into my skin now! However, I'm still wondering why my HR went all wonky with spikes and dips towards the end. It was like that on Day 4, but it took longer. Maybe my electro-conductive cream called Buh-Bump! was wearing off? Meh, who knows?

The OMG moment: HR Training - Day 5

The short: Ran a light 15 min/3 min/15 min set. HR steady and speed max to 4.2 MPH.

The long: If I wouldn't have experienced it myself, I wouldn't even believe it. Seems that this aerobic training/low-HR training does indeed work. 5 days into it (well, technically 2 weeks since I started running at slower speeds before my VO2Max testing) and I'm seeing an improvement!

My HR had stabilized itself sooner and didn't have nearly as many drifts above the 138 bpm limit. I was bouncing between 130 and 136 bpm at my faster efforts. And the faster efforts were also FASTER!!! I was able to go at a speed of 4.2 MPH towards the end. 4.2 MPH!!! That's a 14:17 min/mile pace! I'm able to run closer to normal running speeds for a change! If this keeps up, I might be able to not only be back running with the group in 42 days, but I might be able to keep up with the pack with future race events! :-D

A WTF X-Mas: HR Training - Day 4

The short: Run pattern as 15 min run-3 min rest, repeat 3 more times.

The long: Yesterday was Day 3 and a scheduled rest day. I was hoping to run, but opted not to due to feeling really rundown. Yesterday, I also decided to check my blood sugar levels and I was in for a shock. I had a glucose level of over 240 mg/dl and that's not good. I checked myself this morning, 348 mg/dl. My doctor said that my diabetes could come back if I slip up. Looking back, I've slowly slipped up. My weight has gone up from what I considered more healthy. I neglected my eating habits over a course of many months. My workout routines were being neglected and I was getting lazy. The results of the glucose tests does seem to match up with the VO2Max/Metabolic test that I took, since it showed that I'm using nothing but sugar while I'm at rest. This would explain it. Funny thing is that other than the rundown feeling that comes and goes, I'm not having any other symptoms that I experienced in the past. I'll be setting an appointment with my doctor's office to get an updated evaluation and a script for new diabetes testing supplies (the strips I used were expired, but even expired strips usually don't give off results that are this high.) I'll be damned if I have to go back to meds and feeling even weirder.

Anyway, regarding the run today...it was like the 'generic version of trail running'. The snow and ice were half-melted, causing unusual footing and movement. Also, my HR was all over the place since I had to use different muscles to maintain my balance. But I did eventually maintain some decent control...until the fourth 15 minute run. My HR started to drop. I mean DROP! I was at 90 bpm! Eventually, it fixed itself, but I'm so confused on why this would have happened. I had tried my best to use exertion rate based on the previous runs, so I don't think I messed myself up too badly.

Tomorrow is supposed to be a scheduled rest day, but after the glucose readings - I think I'll be looking to having more activity on a daily basis and focus on my aerobic HR training even more. More activity. Burn fat. Get stronger. Run longer. My X-Mas gift to myself is another chance to kick some ass.

Taming the Ego: HR Training - Day 2

The short: 33 minutes during lunch on the treadmill. 1% incline. Speed between 3.5-3.7 MPH. Followed the plan as 15 min run, 3 min rest, 15 min run. HR was kept pretty well under the 138 bpm threshold.

The long: I thought I had an extra set of workout clothes, but I was without running shorts, so I had to wear the sweats I wore into work. Good thing the low-HR training doesn't make you sweat hard all over if it's under an hour!

I turned up the radio to C89.5 WorldWide and did my best to maintain my HR under the 138 bpm limit. I didn't do too badly. Over the limit for under 3 of the 33 minutes, so I can say I did a good job.

My biggest problem was that someone came into the gym after my first 15 minute set and powerwalked along side me on the other treadmill. I had to really do my best to focus and not think that it was a race or to maintain the pace they were! But I did it!

I have to say that the second 15 minutes felt better than the first 15. I was able to kick the speed up a bit more and had less HR increases than in the first 15. One thing that does suprise me is my EPOC value/Training Effect is at a 3.1, meaning it shows that I'm improving. Improvement on the second run already! Looking forward to the next run!

Putting the Screws To It: HR Training - Day 1

The short: 1:04:15 around the neighborhood. Icy/Snowy roads and paved trails. Workout Pattern was 8 minutes running in Zone 1 (79-138 bpm), 3 minute rest, repeat pattern 5 more times.

The long: After hitting Lowes on Saturday to get some sheet-metal screws to make my regular Brooks Adrenaline GTS 7 running shoes into ScrewShoes, I finished outfitting my shoes for the ice and snow yesterday. After finishing my work today (telecommuting does indeed rock), I set out for my run on my new training plan.

The same workout as I did on Friday, I extended the duration further. The pattern ended up being 8m-3m-8m-3m-8m-3m-8m-3m-8m-3m-8m-3m, 66 minutes total time.

I layered up and headed out. The streets were compacted down with snow and ice patches were very noticeable. My HR was a bit wonky in the beginning, but there are some areas where the powerlines have caused interference in the past when I had HR trained about two years ago. My HR did settle down a bit more and I had less rises above my 138 bpm limit, but I do need to exercise some more control to have less bumps above my limit. During the 3 minute breaks, I either walked EXTREMELY SLOWLY or just stood still in one place. As each moment when I was able to run for those 8 minutes, I was feeling better every time and running a bit faster each time. Nice and relaxed. Loose and free. The thing that I always have enjoyed about running. I finished up the 5k+ route well within the time I wanted and felt like I could have ran another 2-3 more hours for the fun of it. A most excellent feeling!

Bonus: NO SLIPS, TRIPS, OR FALLS!!!! The ScrewShoes are the best!