Wednesday, November 30, 2016

More Drills ~~~~~

Warm-up easy jog 25 minutes, Scarlett Street, then 1 set Magill drills alternating with strides; 5 minutes walking cool-down.  That's it for today! Just remembered...I did a few front and backwards lunges and step ups as well! 

Tuesday, November 29, 2016

More of the Same ~~~~

Low heart rate run/walk; Bowral parkrun course, detour into Phillip Street, turnaround at Elizabeth Street, back to Briars.

60 minutes
6.7km

AHR 103 bpm ( 72% of max.)
MHR 130 bpm (90% of max.)

TE  Maintaining!

Another lovely morning in this perfect location for an easy run; very warm, cool breeze.  More running than walking on way out, the reverse on the way back.  Note to self : don't forget the fly repellent on Thursday!




Saturday, November 26, 2016

Bowral Parkrun ~~~~~

A miserably slow one for me this morning!  Lots of walking and difficulty breathing from the beginning to the end!

5km in 39:11

85.62% age graded

AHR 118bpm    (82% of max.)
MHR 144bpm   (100% of max.)!

TE   3.6.... Improving!

Don't understand why this 5km was so difficult and surprised I felt so exhausted so soon.  Oh well, another one ticked off!

Friday, November 25, 2016

Drilling! ~~~

A few of Pete Magill's drills this morning ... that's all till tomorrow's Bowral Parkrun.

Thursday, November 24, 2016

Less Walking/More Easy Running! ~~~~~

 Bowral Parkrun Course + detour to the end of Phillip Street
This morning has to be what truthfully can be called 'the perfect spring morning'!  The sun, warm but not hot; the breeze, cool but not cold.  That's how it was on our Bowral parkrun course where I ran/walked keeping a low heart rate and happy to see that I did a whole lot more easy running and far less walking than on Tuesday.  Simply, the most beautiful morning for a run on our stunning course beside the river. 

I left the cycle path at the detour into Phillip Street and followed it to where Phillip Street meets Elizabeth Street.  This was exactly 30 minutes and the turnaround point back to the cycle path and eventually to Briars from where I started.

60 minutes keeping heart rate between 98 and 108 bpm.

AHR 104 bpm (72% of max.)
MHR 119 bpm (83% of max.)

Avg. Cadence 156 spm
Max. Cadence 194 spm
Cadence set to 180 spm

TE  2.5  =  Maintaining!!

A most enjoyable hour!

Tuesday, November 22, 2016

Lotsa Walk Breaks! ~~~~~

So hot on Bowral parkrun cycle path this morning even though there was a breeze and I started around 9:30am.  To keep HR between 98 and 108 bpm I needed to take many walk breaks today and walked the grassy hill practically all the way up, but letting fly - hmmm! - for last few metres to practise for a parkrun finish on Saturday!

60 minutes @ low HR  (7km)

AHR  104 bpm (72% of max.) ..... good!
MHR 127 bpm  (88% of max.)

TE   2.5  =  Maintaining!


Bowral Parkrun Course Plus!





























Monday, November 21, 2016

Stationary Bike ~~~~

Dragged out from under its cover, the stationary bike surprisingly had gathered no cobwebs since last used many months ago.  Instead of a low heart rate run, I changed the session to a low heart rate cycle and I was surprised to find it a significantly more strenuous workout compared with the low heart rate runs I've been doing recently, but then I'm no cyclist and so it's difficult for me to compare both.  I enjoyed the workout and the statistics/comparisons with running, as I felt them, are as below:

Keeping HR between 98 - 108 bpm

:  warm-up took longer to reach 98 bpm than it does with running
:  had to work harder to get there ....
:  used resistance 4 (of 8 tension settings) to keep HR up and it was tiring..... and I was sweating!
:  HR spiked at 116bpm for a few seconds, but mostly within 98-108 range
:  cool down free cycling till HR in 70s bpm

Total 9km in 32 minutes

Summing up...  this was a more strenuous 30 minutes than I would have felt had I been running, which proves I need to incorporate more cross-training of this kind in my program!   I intend to do just that in the weeks ahead.






Sunday, November 20, 2016

An Experimental Flop? ~~~~

Well, that was a bit of a surprise and/or flop!  Without getting bogged down or carried away with numbers, formula etc about MHR .....

While doing this low HR aerobic training, I thought I'd like to know even vaguely what my MHR is and, having read that a better method is, not one of the many formula to be found, but instead ...

long warm-up
run hard as you can for 3 minutes
rest for 3 minutes
run hard as you can for 3 minutes
select highest number in 2nd 3 mins.

Didn't do a long warm-up, so that might be why I need to do this test again.  From the 2nd 3 mins the highest number is 125! So 125 bpm in my MHR?  Even taking into account that MHR decreases with age, that's way lower than any formula I've used in the past eg. for healthy women over 60 years, 211-64% of age and that formula gives me 155 as MHR.  I'm not talking aerobic training zones here, just my all up MHR!  Top of the bill MHR!

Has the failure to do a long warm-up anything to with results?  Don't know, only a proper stress test would have the answer, but another day I'll have another try, next time with a decent warm-up!  I know it's not of cataclysmic importance or even necessary to find out, but I'm simply curious!

For my daily distance, low HR aerobic training to continue, I'm making a small shift from Allen to Maffetone who adds on to Allen's method, another 10 bpm for runners over 65  - and that for me means keeping below 108bpm for all easy running/jogging/or even walking, training for the next couple of months at least.  Should be OK to keep HR between 100 and 110 for all running except parkrun.

PHEW!  I'm out of breath!



Interesting video ... thanks for the link, Ewen!