Happy New Year!!
The last day of 2014 was cold, but it had moments of beauty.
When I was younger (read: was immune to hangovers), New Years Eve was a night to party it up with friends and drink excessively. As I’ve got older (read: lost immunity to hangovers), I have learned to enjoy ringing in the new year in a much more tame way…truth be told, if my friends let me, I’d be in bed by 10pm! To ring in 2015, I was at a neighbour’s house…and was in bed by 12:30! LOL!
I was up just before 8am, walked Abby…and decided that it was just too cold today to run outside. It wasn’t really THAT cold, but it was gusty with a windchill of -15C/5F and I just didn’t feel like dealing with it today! Soooo…
4 miles on the treadmill at my easy pace that is now included in my training plan – and it felt awesome!!! It was almost a sense of pressure taken off me to know it was ok to run at that easy pace. That it was actually part of my training. I followed it up with a good strength training session.
My plan for 2015 has 2 strength training days per week and I’m trying to create a routine that I can repeat twice a week, rather than 2 routines that I do once a week. This morning’s is my first attempt at doing this, but there will be a few changes in the coming weeks. The only thing new this morning was the single leg squats with the TRX which replaces the step downs that had really morphed into single leg squats…but the TRX allows me to ensure that my pelvis stays level. The key is to use the TRX only for stability and still let your leg and core do the work.
Because of all my talk about training my heart rate, I’ve had a lot of discussions with friends about why I’m not following the method described in 1:59 and how exactly I’m going to use my HR in my training. One of the biggest issues I had with the method described by Dr. Maffetone was that he has an equation that’s to fit everyone based on their age…but doesn’t take into account their current health, fitness, weight, etc. It just isn’t good enough science for me. BUT, I agree with him that I need to spend more time in an easier zone. More active recovery.
A friend of mine, Earl, just bought a HR monitor and he wanted to know how to create heart rate training zones that were specific to him…not the generalized ones that HR monitors normally come with that, like I said, don’t take into account a host of important factors about YOU. And I thought I would share what I said to him in case there are others out there who are toiling with the idea of using HR for training but aren’t exactly sure how. Below is what I sent Earl:
- Subtract your HRresting from your HRmax which gives you your HRreserve
- Calculate the X% on the HRreserve to give you “Z”
- Add “Z” and your HRresting together to give you a final value for that X%
- HRmax – HRresting –> 186-50 = 136
- X% of HRreserve (=Z) –> 136 x 0.7 = 95.2 (Z)
- Z + HRresting –>95.2 + 50 = 145.2
- Zone1: 60-70%; very comfortable effort; use this for warm-up & cool-down, easy runs
- Zone2: 70-80%; comfortable enough to hold a conversation; most training is done here
- Zone3: 80-93%; “comfortably hard” effort; you may be able to say short, broken sentences
- Zone4: 94-100%; hard effort, the pace is sustainable, but conversation is a few words ata time. For most people, this is around 5k pace.
I just thought I would share because I’ve talked about using my HR, but not exactly how. I plan to follow the paces I’ve set out for myself in my plan, but will watch to see that my HR matches fairly well. For example, my Zone1 is a HR of 135-149 and this is how my easy run days should be done – this morning’s run was an easy run and my average HR was 143…dead on!! WOOHOO!!
On a silly note…Tim Hortons here has this Jalapeno & Asiago Mozarella bagel that I am completely obsessed with. A) I love bagels and b) I love hot/spicy things. Ergo, perfect combo for me! Aaaaaand, I JUST FOUND THESE BAGELS AT COSTCO!!!!!!
Warning, I might turn into one of these. Oh, and I love them toasted and with plain cream cheese. TDF. To die for.
I would also like to give a HUGE shout-out to my good friend, M (@runninglonely), who completed his (crazy-ass) 24-hour run this morning…and knocked off an incredible 85 miles!! I am so proud of him but, most of all, I hope he is proud of himself and knows just how many people were rooting for him over the last 24 hours!!
Happy Thursday – hope you have a great start to 2015!!