JuniperJen's Keeping It Consistent Group - FULL (Page 23)

Anyone do striders.

I just did my first workout with these in a while and it kicked my butt. I did 13k easy with 10 X 100 meters striders, man that is tough.

Not recently.  Can be fun though - but 10 sounds tough!

I start interval training next week and i just know it's going to kick my butt.  I know it makes you fast and builds mental toughness but do I have to? :D

easing is a relative thing...

21min...36 sec...a long time from 20!!

Edited by GoGoGo 2011-02-08 4:58 PM

Ow, snapping off the seat post sounds painful!  Hope you and all your parts are ok!!

Didn't injure myself, but certainly could have!   Little scary to think about it 

Glad to see others have snow!!!  we are in middle of storm...can't see across the street! 

It just doesn't seem like it should be tough. The striders I am supposed to go full out for 100 meters or like 20-21 sec. Takes me darn near 5 minutes after that of running to recover.

Anyway, first time I am doing the workout so I am sure it will get easier as my muscles learn to go faster.

Heart Week Homework:

Took my watch to bed last night...

Resting Heart Rate = 52

Therefore, by Karvonen, MHR = 175

Now, to finish coffee & shovel 

Definitely. It's the distance thing right - you get used to a few gears and then when you dust off the faster ones the legs don't seem to like it very much.  You'll just have to do it again - and again!

So, i guess you didn't answer your own - do you train by heart rate? Are you going to use this for your zones?

50 bpm this morning.

I don't  now but I did.  I now have a good reference for my RPE, after doing it for a little while.

I wish someone had told me this early on.  I ran as fast as I could, (or slightly slower), every day.  It made no sense.  It was the 20 year old athlete in me.  I'm a little ( stress little) smarter now.

Thought I would bring up the concept, as this group is a very new group & most have been training less than 1 year.   It is common for folks to train too hard, every day & others slack every day.  This gives a reference point for how hard the effort should be.

At least if you have the knowledge, you can use it as you wish.  Knowledge is King.  It is up to the person if they use it. 

Soooo, answer...I don't but I did & it helped!

You, obviously are a non-believer? 

Daily report from "the week off"

Another foot os snow last night.  Spent 2 hours shovelling this morning.

The off to gym.  Another 20 minutes on dreadmill, same routine as yesterday.  Spent the last 2 minutes at 9mph to feel what my own personal hell feels like.  I need to hold this for 20 minutes for my goal 5k time.  Not sure its possible, but the training is the journey, not the race.  Gives me something to work towards.

Then spin class for 50 minutes.  The run is definitely a good warm up.  My spin class starts 1st track, instead of 3rd or 4th, when I usually warm up...

Hope I won't have to shovel again today.

Hope all you worker bees are having a good day . (gonna rub in in for a few more days)

R 

Very nice...a tribute to your hard work.  Congratulations! 

50bpm... wow, I was all proud yesterday that mine was 65 bpm at the Dr's office on Monday.  Are you sure you guys are still alive 

Definitely not a non-believer, I just have found that I generally manage my effort well with RPE and the talk test. I tend to stay tuned into myself and in the beginning I didn't care much at all how fast I could run so running too hard was rarely an issue.  Because I started running with the Running Room clinics (we had a 'information session' every week) I learned a number of the things that are foundations to running very early on such as about managing effort with the 'Talk Test (very effective and simple), RPE and HR as well as building base, different types of runs ... which I think has continued to benefit me.

As i've gone on sometimes I probably could push myself more but I would also guess that HR training would tell me to slow down my tempo paces but at the same time I continue to improve and without injury (save for one bout with ITBS fairly early on)

I know it can be super effective tool and as i break into the longer distance triathlons i likely will use it, especially on the bike where managing that effort is key to how well one finishes a race. 

Yeah, took it twice to be sure.

Interestingly I took it a number of times in the night when I woke up and it was well over 60 beats per second.

However, I find taking my pulse is interesting because if, when I start, I hold my breath, which I do sometimes, my pulse quickens for quickly.

Just took it now and got 24 beats for 30 seconds, but I really concentrated on keeping my breath deep and steady.

This Heart Rate thread reminds me of a beautiful passage in Once a Runner. I love it. If you follow this link you should be able to read it.

http://www.google.ca/search?hl=en&client=firefox-a&hs=ZPa&rls=org.m...

My RHR is 72 (just measured it now while on computer) and MHR is 183 (based on Karvonen calculator).

What you are describing is a normal physiologic response.

 Nice to know you are normal!!

Take it in morning before getting out of bed.  Bet it's less!!

You might be a 50ish 

If you exercised today, it may not be true resting.  After a workout your HR may be elevated, for several hours, from RHR.  Your body is repairing muscle damage, removing lactate, etc.

Measure in morning.  I would be curious...

Edited by GoGoGo 2011-02-09 1:37 PM

So...a little bit to finish the Heart Rate bit.

Now that you have an estimate of your Max HR, you can gauge your effort.

There are a number of  methods:

1.  The easy method.

Your workouts can be grouped into three types:
 a) Speed .  This is anaerobic (without oxygen).  Can't maintain this for long period of time.  This is uncomfortable & many find this the hardest & most dreaded workout.  See BigDH  opinion of strides (a form of speedwork)
>80% Max HR.
      
b) Threshold.  This is tempo runs & hill training.  You are running just under the cusp of tolerability & can maintain it longer. 
70-80% Max HR

c) Base Building.  Where most of your rides/runs should be.  Easy uniform effort.  Building base miles.
60-70% Max HR

2.  Calculate your HR zones (1-5).  For the keeners, you can search this.

How to measure HR.  Cheapest is to take pulse in neck (carotid pulse) just after or during.  You can see if you are in correct area.  Next is HR watch.  I have not been too impressed with these.  My wife has used one & said it worked OK.  Can get for 50 bucks.  If you have a Garmin, GPS training watch (which I highly recommend for the data types!!), many of these have a HR chest monitor included.  Jen referenced it & did not like.  I have used & no problems.  Wear it occasionally to make sure I am not slacking off!  When you download you Garmin data, as well as distance travelled, speed, elevation & a myriad of other pieces of info, it will plot your HR on all of you effort.  Polar makes some of the best HR monitors on the market, for those of you with big pocket books.

Anyway, I will get off the HR bit for now.  Just trying to help

 




Edited by GoGoGo 2011-02-09 2:03 PM

Finally figured out that Nike Triax is not operational. Realized tonight it was measuring me at 143 when manual was 62. Might be why I didn't find it helpful earlier!!! Going to try to measure HR first thing tomorrow...