The past few weeks have left me somewhat frustrated as I have spent time resting and recovering from a persistent abdominal upset, rather than running. (Don't worry, I have no intention of sharing the details.)
I went for my first run in weeks last night. I did a 30 minute C2 - 125 run. (That means cardiac target HR of 125 BPM). The interesting thing is that it felt harder than before, but I actually covered more distance and therefore had a faster average pace. That is compared to previous C2 runs of 122 - 127 for 3o minutes. Very cool.
Good news is that the weight is still down / steady. I'm about 2 pounds above target at the moment, which I think will evaporate quite quickly as the running picks back up.
On the menu tonight is stretching. Next run is possibly Friday night. If not then, then definitely another C2 - 125 / 30 on Saturday and a 45 minute speed priority (probably about 4.0 mph) on Sunday.
A slight digression... I quite enjoy the C2 type runs. It is truly interesting to see how much the treadmill "hunts" as I do the run. In last nights run, my speed varied from 4.8 down to 3.3. I suspect as my fitness picks back up the hunting will decrease.
Additionally, the "long walks" are interesting as my HR steadily increases over the length of the walk, usually starting about 110 BPM after warm-up and getting up near the 130+ range at the end.
Showing posts with label treadmills. Show all posts
Showing posts with label treadmills. Show all posts
Thursday, February 26, 2009
Sunday, January 11, 2009
The Sunday workout.
Mini-measure Sunday - Weight 210, fat 28%. Gained a pound, but lost 2 pounds of fat.
Not truly likely - I could tell the meal at Atlas the night before had a lot of salt as I was puffy city in the morning.
I went for another run on the treadmill today, with the same settings as Saturday - 30 minute C2 workout at HR 122 - Max elevation 1.5%, max speed 5.0 MPH.
I noticed it still hunted a fair bit. I also notice my HR would occaisionally spike up to 127 or so. The machine had fun with that - crash down to 0% elevation, speed of 3.3 MPH. Calories burned were 191, 1 less than yesterday.
One minor puzzlement is that the post-workout readout showed 29:00 for the time. I'm mildly wondering if there is something wrong with the machine.
Following that I did a light dumbbell workout. We have been unable to find a bench we like, so for the moment, we use the exercise ball for things like chest press etc..
Finally, we went to the library and took out a gaggle of books on running, training and exercising.
Not truly likely - I could tell the meal at Atlas the night before had a lot of salt as I was puffy city in the morning.
I went for another run on the treadmill today, with the same settings as Saturday - 30 minute C2 workout at HR 122 - Max elevation 1.5%, max speed 5.0 MPH.
I noticed it still hunted a fair bit. I also notice my HR would occaisionally spike up to 127 or so. The machine had fun with that - crash down to 0% elevation, speed of 3.3 MPH. Calories burned were 191, 1 less than yesterday.
One minor puzzlement is that the post-workout readout showed 29:00 for the time. I'm mildly wondering if there is something wrong with the machine.
Following that I did a light dumbbell workout. We have been unable to find a bench we like, so for the moment, we use the exercise ball for things like chest press etc..
Finally, we went to the library and took out a gaggle of books on running, training and exercising.
Saturday, January 10, 2009
Another day, another run
Friday was probably not the best day for me food-wise. Supper at Juan's Mexican restaurant which is always tad too many calories, cheese, fat etc. Ah well.
This morning, I calculated my Karvonen numbers. Based on age of 52, my resting heart rate of 55 (taken in bed before rising), my 50% intensity is 111, 60% is 123, 70% is 134, 75% 140 and 85% 151.
As the article linked off the previous post noted, when in poor shape (i.e., me :), shoot for 50-60% intensity. My first workout was right around the 77% intensity, which is fine once one is fit. So I programmed up the Pacemaster to do a 30 minute C2 workout at HR 122.
This is 5 minutes warm-up, 20 at target HR and 5 minutes cool-down.
Once again, the machine was a joy to run on. I did note that it did a lot more hunting than when my target HR was 142. I set the max elevation to 2% (Knocked that back to 1% halfway through) and the max speed to 5 MPH. It never got over 4MPH the whole run. At times, it was as slow as 3.2 MPH, staying mostly around 3.7 with an elevation of .5%.
Another cool thing is that I can get the details of my last 7 workouts from this puppy :). So the first two are:
Yes, I know the last one says 29:20. No idea why.
So, weights tomorrow (and a weigh-in - exciting!!!).
This morning, I calculated my Karvonen numbers. Based on age of 52, my resting heart rate of 55 (taken in bed before rising), my 50% intensity is 111, 60% is 123, 70% is 134, 75% 140 and 85% 151.
As the article linked off the previous post noted, when in poor shape (i.e., me :), shoot for 50-60% intensity. My first workout was right around the 77% intensity, which is fine once one is fit. So I programmed up the Pacemaster to do a 30 minute C2 workout at HR 122.
This is 5 minutes warm-up, 20 at target HR and 5 minutes cool-down.
Once again, the machine was a joy to run on. I did note that it did a lot more hunting than when my target HR was 142. I set the max elevation to 2% (Knocked that back to 1% halfway through) and the max speed to 5 MPH. It never got over 4MPH the whole run. At times, it was as slow as 3.2 MPH, staying mostly around 3.7 with an elevation of .5%.
Another cool thing is that I can get the details of my last 7 workouts from this puppy :). So the first two are:
Yes, I know the last one says 29:20. No idea why.
So, weights tomorrow (and a weigh-in - exciting!!!).
Friday, January 9, 2009
The first run
After picking up new Gel Kinsei 2's from Gord's, I got home and tried out the new treadmill. First, we adjusted the band a bit during the initial test. It is a little bit to the right of center, more so at the front than the back. Interestingly, one can only adjust via bolts at the back of the machine.
After all that, I programmed my userid, weight and age, strapped on the heart monitor and got on. I had planned to just do an easy 20 minute run, with HR monitoring. From what I read, I thought I needed to select program C1 (HR monitor) and then manual. Doesn't work. I suspect that I didn't need to worry about the C1 part, just go straight to manual and it would have been OK.
However, with all the excitement, I didn't think of that at the time. So, I switched over to C2, the "Set target heart rate" program. I punched in 142 BPM (75% for my age assuming a max HR of 168 using the old 220 - age formula. Newer formula include the .67 formula, giving me a MHR of 169 so the same percentage and the Karvonen formula, which takes morning resting HR into account. Since my sitting in the afternoon HR is 58-60, I assume a morning resting HR of 55 giving me Karvonen numbers of Max HR 168, Max training of 145 and Min training 123.)
So, the default for the program is 30 minutes - a bit too long for me at the moment. I switched to 20 minutes, reduced the max elevation of the program to 1.5 from 10% and upped the max speed from 4mph to 4.5mph.
The machine performed beautifully.
It started with a 5 minute warm up to get me up to speed and target HR, followed by 10 minutes where it varied speed and elevation to keep my HR at target and then a 5 minute cool down. It kept me between 139 and 143 for the entire 10 minutes with no problem. Very nice machine.
After all that, I programmed my userid, weight and age, strapped on the heart monitor and got on. I had planned to just do an easy 20 minute run, with HR monitoring. From what I read, I thought I needed to select program C1 (HR monitor) and then manual. Doesn't work. I suspect that I didn't need to worry about the C1 part, just go straight to manual and it would have been OK.
However, with all the excitement, I didn't think of that at the time. So, I switched over to C2, the "Set target heart rate" program. I punched in 142 BPM (75% for my age assuming a max HR of 168 using the old 220 - age formula. Newer formula include the .67 formula, giving me a MHR of 169 so the same percentage and the Karvonen formula, which takes morning resting HR into account. Since my sitting in the afternoon HR is 58-60, I assume a morning resting HR of 55 giving me Karvonen numbers of Max HR 168, Max training of 145 and Min training 123.)
So, the default for the program is 30 minutes - a bit too long for me at the moment. I switched to 20 minutes, reduced the max elevation of the program to 1.5 from 10% and upped the max speed from 4mph to 4.5mph.
The machine performed beautifully.
It started with a 5 minute warm up to get me up to speed and target HR, followed by 10 minutes where it varied speed and elevation to keep my HR at target and then a 5 minute cool down. It kept me between 139 and 143 for the entire 10 minutes with no problem. Very nice machine.
Wednesday, January 7, 2009
It's heeeere....
Ahhhh - the new treadmill. However, no running today - it has to adjust to coming in out of the cold. Also, new shoes are required. No outdoor runners on this baby!
Tuesday, January 6, 2009
Getting ready for the treadmill
Interestingly, when my sweetie picked me up today, she told me I had to watch Oprah tonight as it was all about "Getting healthy in 2009". So, I said, "Sure, I watch it while I'm doing my dumbbell exercises.". I did watch it and it was actually reasonably interesting, especially when it mentioned about thyroid imbalances causing low energy, weight gain and malaise. I wonder if that might be (have been?) applicable to me.
Anyway, I did my workout and recorded it with this great iPhone/iPod touch app called "iStayFit". Fantastic app, only $1.99 when I bought it ($5.99 now and still well worth it). Comes with a variety of exercises built in, easy to build your own exercise regime and super easy to record. I'm just waiting for them to add emailing the logs to ourselves.
The PowerBlocks worked extremely well. Easy to change the weight and currently more weight than I need.
After that, while having supper, I asked if they had phoned to schedule delivery. The answer was no, and then about a minute later, They phoned!!! Yaaayyy - they deliver tomorrow afternoon, so tomorrow night, I'm going running!
Anyway, I did my workout and recorded it with this great iPhone/iPod touch app called "iStayFit". Fantastic app, only $1.99 when I bought it ($5.99 now and still well worth it). Comes with a variety of exercises built in, easy to build your own exercise regime and super easy to record. I'm just waiting for them to add emailing the logs to ourselves.
The PowerBlocks worked extremely well. Easy to change the weight and currently more weight than I need.
After that, while having supper, I asked if they had phoned to schedule delivery. The answer was no, and then about a minute later, They phoned!!! Yaaayyy - they deliver tomorrow afternoon, so tomorrow night, I'm going running!
Sunday, January 4, 2009
Measuring and shopping
Well, today, we did get the treadmill, and some weights, but not an exercise bench. Actually, got all this at the Fitness Depot at Dalhousie. We purchased a Pacemaster Platinum Pro. It has a really good feel, incline and decline settings, a 3HP continuous motor and a nice smooth feel.
It was interesting going through the decision process, as we naturally would liked to have spent less. At one point my light of my light asked: "How does buying this make you feel?" and the answer was "Like a great weight is off my shoulders." Honestly, the answer somewhat surprised me. I had no idea that I was waiting for one this much. (It should be here in about a week). Now I just have to dig out my Polar chest strap :).
I do have to mention the weights I bought as well. I got these PowerBlock contraptions which double as dumbbells and toys ;). Very cool and I'm looking forward to using them.
My leg feels much better today. Marie gave it a wand work massage last night and I didn't do any stretches. I am sure something in the way I am stretching is causing the pain. I'll have to review that with Chiro/Massage tomorrow.
Finally, today was first Sunday of the month - otherwise known as Statistics Sunday.
So we have:
It was interesting going through the decision process, as we naturally would liked to have spent less. At one point my light of my light asked: "How does buying this make you feel?" and the answer was "Like a great weight is off my shoulders." Honestly, the answer somewhat surprised me. I had no idea that I was waiting for one this much. (It should be here in about a week). Now I just have to dig out my Polar chest strap :).
I do have to mention the weights I bought as well. I got these PowerBlock contraptions which double as dumbbells and toys ;). Very cool and I'm looking forward to using them.
My leg feels much better today. Marie gave it a wand work massage last night and I didn't do any stretches. I am sure something in the way I am stretching is causing the pain. I'll have to review that with Chiro/Massage tomorrow.
Finally, today was first Sunday of the month - otherwise known as Statistics Sunday.
So we have:
| Stat | Value |
| Weight | 209 |
| Scale fat % | 29% |
| Waist | 40.5 |
| Skinfold x4 | 66 |
| Skinfold fat% | 30.4% |
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