ILX running running thread

i don't mind running in the rain late in the day but somehow i can rarely force myself to get out of bed and do it! wet leaves can be slippery, but it's going to be a real problem with ice, i think.

i ran for 30 mins today, second run this week. debating whether to start running again. i just... man it feels good to me for about 15 minutes out of any run, then i just barely tolerate it.

i shld stay around and get inspired

what i like is that it is pretty time efficient.

back on with a mile and a half to two miles for the past three days, gonna move at this pace for the rest of the month and amp up REAL slow this time.

Just bought a heart monitor so I can be a bit more scientific in my training. Gonna try and find out my max heart rate on the run home tonight, slightly concerned though that my heart will actually physically explode.

oh man i've wanted one for a long time! someday.

getting a lot better at the looooooong hill on my route. it's good.

On long hills I just try and relax as much as possible, and just be patient.

yeah and loosen my legs

yeah, i just slow down.

had my first decent morning run this year (standard for "decent" being "i didn't hate it and want to die"). maybe because i'm getting used to the change, maybe because i took some ibuprofen for an unrelated problem before i left...my fingers are crossed that more and more will be like this.

Shit, that didn't go too well. Was trying to find my max heart rate by the following method:

Run hard as possible for 3 mins
Jog for 2 mins
Run hard as possible for another 3 mins
Your heart rate should hit its maximum at the end of the second hard run

Wanted to give it my all, so I went totally Usain in the brane on the first 400 metres and then I just completely blew up. Terrible pace judgement, didn't realise how tired my legs were after a couple of hard weeks. Gave up on that method, and then just tried to max by putting in a hard burst whenever I felt like I wasn't going to die for the rest of the way home. Topped out at a miserable 161 bpm. If you take 220 minus your age as an approximation of your MHR, my result would give me the reading of a 59 year old. Har bloody har. Need to try again with fresh legs.

Never really thought about it before, but I always assumed that it was MHR that was a limiting factor in how hard you could go, when actually it's how hard you can go that determines the MHR you can achieve. Sort of. Isn't it? Hunter would know this stuff maybe?

can u get a heart rate test at ur GP?

yr max HR is 220 minus yr age

(roughly, which is all you really need, probably)

my run was really fun today!

from what i remember 85% is a good place to be for training and progressing, right?

thereabouts: 70-85% of MHR

i was told to shoot for 85% in the first part of workout, then slowly bring it down. it's the slowly bringing it down thing that's hard for me... as soon as i stop exerting the effort to get it to 85%, it likes to drop really fast? i guess that means i should just work harder during the 'not exerting max effort' periods.

did more squats yesterday (3x30, and wide squats 3x20). hamstrings fkn killing me again

This thing I have says:

ZONE 1 TEMPERATE ZONE Easy / Recovery (60% - 70%)

Weight loss (best zone for burning fat)
Builds basic level of fitness for beginners
Recovery from over-training
Warm-ups
Conditions body for long distances

ZONE 2 AEROBIC ZONE Steady (70% - 80%)

Improves aerobic fitness
Develops healthy heart
Weight management

ZONE 3 ANAEROBIC THRSHOLD Tempo, Hill Sessions, Race (80% - 90%)

Increases overall peformance level

ZONE 4 REDLINE ZONE Intervals (bursts) (90% - 100%)

Develops speed over short distances
CAUTION: Only train in this zone for a few minutes at a time.

How do you do yr squats Coz

?

yeah, 85% is pretty serious work iirc; best to dip into unles you're in competition or have put in the time to build to that level.

https://www.youtube.com/watch?v=GWvJ14cwwKU

https://www.youtube.com/watch?v=lME9o74sTTg

(I do the squats minus the chair)

Ah those wide squats would definitely kill me. Should do more of this stuff, really need to get into doing some abs and back stuff most of all.

i do squats w/ a ball between me and the wall. sometimes with a bar holding some weight (bar slides on frame, no ball).

I love this one, but it's a killer
https://www.youtube.com/watch?v=V2uAyPXQX4s&feature=channel

(^^^fitness chicks, btw)

Ow my knees

220-age-> dont believe

yeah what if you're 219 years old? this model is flawed.

I love how she's just sitting there like "this ain't no thing" then the first time I tried it I couldn't even cross my fkn leg over my glutes were so sore!!

x-posts

lol!
if your knees hurt maybe focus on keeping weight more in heels and squeezing your butt on the way up?

hey guys go ask the FUCKING MAYO CLINIC---220 - age is just a guideline, ffs

Squeezing my butt? It already feels like I'm pooping, I think that would be a step too far.

x-post

if you are fitter than that, you probably know it already. or go get a VO2max test or a stress test or something

it will assist you on your way up and take some pressure off knees?
xpost

not that kind of squeeze...

xp

also the only figure four i know is

http://www.boilerroom.ca/images/marks.GIF
http://www.climb.dk/blog/uploaded_images/Szilas-785133.jpg

Full-susser with full mudguards wtf

I actually ran with my heart rate monitor for the first time in a long time last night. I spent most of my run at 160-165. I was trying to run six miles in under 50 minutes, so I ended up sprinting at the end and hit 175. According to the FUCKING MAYO CLINIC my MHR should be 190. I guess that seems right, but it would be pretty miserable to try and reach that.

my observed max hr during years and years of racing would be something more like 205-age, if that high.

aint tryna fuck w/ no mayos tho, they come hard

The problem with those target heart rates is it's really no fun to run at them.

well, i don't htink you should be running at your mhr bc then you might fall over and die?

my observed max hr during years and years of racing would be something more like 205-age, if that high.

Your max heart rate does vary with what sport you're doing though, doesn't it? I think I read that observed MHR on a bike is about 10 bpm less than your running one, cos you're primarily just using your legs, and that muscle group alone can only make your heart work so hard.

The problem with those target heart rates is it's really no fun to run at them.

I dunno, from previous experience zones 1 & 2 are fine, and if anything, I have tended to stray above them more than I should on 'easy' runs. It's nice sometimes to be running and then look at your wirst and see that you really should be going a little slower, it gives you an excuse to relax a bit.

Have enjoyed running in zones 3 & 4 in the past too, cos there's nothing better than feeling yourself running really fast, if only for a few moments. If you can make yourself to go there, it's great, but your motivation needs to be a lot stronger than your aversion to pain. These days I really struggle with that, but I think that's more due to a greater distaste for pain than anything else.

my understanding is yes max hr varies by activity. doc teammate said body position et al affect efficiency i think.

Took yesterday off after runnng for 7 days straight. Needed it.