Today's workout (elliptical): 36 minutes
It's day one of my year-end break and I started it with a longer than usual elliptical workout. It's a busy day today so I started early. This allowed me to extend past my standard 25 minutes. I put on the TV and picked one of the music channels on the cable box. Before I knew it 36 minutes had passed and I needed to move on.
I felt so good during that workout that I could have easily gone for an hour or more. When I came downstairs my kids were about to leave for school. I said goodbye but after they'd left, my wife discovered that my son had forgotten his phone. He is getting together with a group of friends after school so we felt he needed to have it. Since I was still dressed for a workout, I grabbed the phone and ran to the school. I caught him just before he and my daughter went inside.
That sprint to the school provided a nice second workout and I sprinted home because I was cold. The temperatures were in the 40's and I was wearing shorts and a short sleeved jersey, already sweat-soaked from my elliptical session. I'm looking to cover some quality miles this weekend and throughout next week. Vacation running is the best.
Showing posts with label workout. Show all posts
Showing posts with label workout. Show all posts
Friday, December 23, 2011
Monday, December 5, 2011
Listening to your body will tell you very different things
Yesterday's run in the woods was an unexpected pleasure. I had set out for a long bike-trail run on pavement but ended up running the trails, on a crisp fall day. The interesting thing is that the run I had along Stillwell's paths didn't turn out to be my favorite part of yesterday's workout. It was the last half mile on pavement that made the run.
The challenge of staying ahead of the three runners who swept up behind me, as I left the last wooded trail, was an exciting and fulfilling experience. I'd expected to cruise this last section to cool down from running the trails, instead I ran the final distance like I was finishing a race.
This morning my wife mentioned to me that she'd added a third incline segment to her already tough workout this morning. I asked her why, and she said that "Listening to your body works two ways. Sometimes it tells you to rest, and sometimes it says push even harder." I totally understood what she meant by that.
The challenge of staying ahead of the three runners who swept up behind me, as I left the last wooded trail, was an exciting and fulfilling experience. I'd expected to cruise this last section to cool down from running the trails, instead I ran the final distance like I was finishing a race.
This morning my wife mentioned to me that she'd added a third incline segment to her already tough workout this morning. I asked her why, and she said that "Listening to your body works two ways. Sometimes it tells you to rest, and sometimes it says push even harder." I totally understood what she meant by that.
Wednesday, November 30, 2011
Treadmills have their place
Today's run (treadmill - 2% incline): 25 minutes
One thing I can usually count on, after a couple of days off from running, is that my next run will go well. That's why I typically rest the two days prior to a race, with only a core workout in between. I planned for a treadmill workout today since the weather report predicted that yesterday's rain would continue into the early morning.
The treadmill isn't my surface of choice, but it does come in handy on foul weather days. On the plus side, I can jump on it and go, as opposed to street running that takes more gear and prep time. I also like that I can lock into certain pace for tempo runs, or play with the controls to incrementally increase speed at certain times during my run.
I ran for 25 minutes this morning with a 2% incline. I started at a moderate pace so the incline wasn't really noticeable. Throughout the run I increased speed by a .1 MPH and by the final minutes I felt I'd had a very good workout. The weather should be clear tomorrow, so I plan to return to the street at 4:00 AM. It's been a while since I've done my morning run outside.
One thing I can usually count on, after a couple of days off from running, is that my next run will go well. That's why I typically rest the two days prior to a race, with only a core workout in between. I planned for a treadmill workout today since the weather report predicted that yesterday's rain would continue into the early morning.
The treadmill isn't my surface of choice, but it does come in handy on foul weather days. On the plus side, I can jump on it and go, as opposed to street running that takes more gear and prep time. I also like that I can lock into certain pace for tempo runs, or play with the controls to incrementally increase speed at certain times during my run.
I ran for 25 minutes this morning with a 2% incline. I started at a moderate pace so the incline wasn't really noticeable. Throughout the run I increased speed by a .1 MPH and by the final minutes I felt I'd had a very good workout. The weather should be clear tomorrow, so I plan to return to the street at 4:00 AM. It's been a while since I've done my morning run outside.
Tuesday, September 27, 2011
When time is short, make the workout harder
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| Artist's Rendering |
I usually wake up a few minutes before my alarm goes off so I was shocked to see that it was well past 4:00 AM when I opened my eyes this morning. I'd forgotten to set my alarm and slept 30 minutes later than normal. I'm sure I needed the additional rest, but it threw off my timing for today's workout.
I modified my plan so that I'd get the maximum benefit from the time that I still had. I chose the treadmill and quickly changed. I started with a moderate pace and cranked up the incline, beginning at 4 percent and moving up to 10 percent after a few minutes. I only had twelve minutes to get it done, so I wanted to make it worth the effort. By the time I completed this workout I felt like I'd pushed hard enough for it to count.
It was disappointing to miss my planned run but the incline workout proved challenging. I was pleased that I was still able to get some activity in this morning. On top of that I got some extra sleep. Always a bonus.
Sunday, July 24, 2011
My workouts by the numbers
Today's run (street): 3.5 miles
I did my last workout of this vacation today; a mid-morning run around the neighborhood. It was the thirteenth day in a row where I've either run or cross-trained on the elliptical machine. A check on Daily Mile showed that I've done 24 workouts over the last 27 days. You'd think I'd be in better shape!
Although my activity frequency is high (90% days per month), my running distances have mostly stayed under 5 miles over the last few weeks. I blame the heat and some exceptionally busy weekends this summer for that and I know I'll need to get my base back up to 6+ miles as I prepare for the Dirty Sock and Great Cow Harbor 10K's.
This morning the sun was less intense than yesterday and that helped me move briskly over a route that took me around, and then through, my local streets. I tried to focus on my form and to notice if my arms crossed my chest, which I now know is a sign that I'm reaching the point of fatigue. All systems seemed to be working well today and I finished up with a sprint on the final quarter mile that left me panting and soaked by the time I reached home.
Tomorrow means a return to the train, the subway and lots of meetings. My vacation has been great and, with a diversity of activities that included our visit to New Hampshire and Maine, it felt endless. But there is, of course, an end and I'll experience that when my alarm jolts me awake at 4:00 AM tomorrow.
I did my last workout of this vacation today; a mid-morning run around the neighborhood. It was the thirteenth day in a row where I've either run or cross-trained on the elliptical machine. A check on Daily Mile showed that I've done 24 workouts over the last 27 days. You'd think I'd be in better shape!
Although my activity frequency is high (90% days per month), my running distances have mostly stayed under 5 miles over the last few weeks. I blame the heat and some exceptionally busy weekends this summer for that and I know I'll need to get my base back up to 6+ miles as I prepare for the Dirty Sock and Great Cow Harbor 10K's.
This morning the sun was less intense than yesterday and that helped me move briskly over a route that took me around, and then through, my local streets. I tried to focus on my form and to notice if my arms crossed my chest, which I now know is a sign that I'm reaching the point of fatigue. All systems seemed to be working well today and I finished up with a sprint on the final quarter mile that left me panting and soaked by the time I reached home.
Tomorrow means a return to the train, the subway and lots of meetings. My vacation has been great and, with a diversity of activities that included our visit to New Hampshire and Maine, it felt endless. But there is, of course, an end and I'll experience that when my alarm jolts me awake at 4:00 AM tomorrow.
Thursday, June 30, 2011
Elliptical ambivalence
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| I like you, but as a friend |
I went on the elliptical this morning for a change of pace and was once again surprised by the depth of the workout you can get from this machine. For some reason I think of the elliptical as my "easy workout", a break from the pavement pounding of my daily run. But it's really just as hard, if not harder. Running probably does focus more work toward your legs, but overall, I'm not sure that it yields a higher fitness return than the elliptical workout.
I know that when I'm finished on the elliptical machine I'll have the same elevated heart rate as I do after a run. It also generates a lot more sweat since I'm indoors and staying in one place. On the plus side, my knees, hamstrings and glutes usually feel less sore throughout the day, compared to an equivalent run. This is probably because it's a lower impact workout. Does this mean I'm going to increase my frequency on the elliptical at the expense of running? Not likely. Until I can figure out how to get the X-1 to work on the trails, I'll be staying with plan A.
Thursday, March 10, 2011
Hoping to revisit a mystery
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| Mysteries of the Muttontown Preserve |
After resting on Wednesday I was eager to get back to my routine. Predictions of rain in the morning prompted me to prepare for an elliptical session last night. Indoor activities are occasionally welcomed because they involve less gear and give me more time to work out. Today's elliptical workout was pretty straightforward. I always aim to do 25 minutes and the end result is typically the same: I'm happy that I worked out but not entirely satisfied that I worked as hard as I would on a run. But in the end I'm usually soaked with sweat and the muscles that most need help - hamstrings and glutes - are humming.
We're going to get soaked today and the rain should carry over to mid-day tomorrow so I'll likely find myself on the treadmill Friday morning. That's fine. I want to do at least one good base building run over the weekend and I'm also thinking how fun it might be to return to the Muttontown Preserve in milder weather. Knowing some of the mysteries of the Mystery Trail, I could be in for another great adventure. But hopefully this time I won't need to scale any fences.
Friday, February 18, 2011
The end of a long strange week
Today's workout (elliptical): 25 minutes
This has been a strange, long week. I felt ill on Wednesday morning but managed to power through a run. That may have been a mistake. Wednesday was an all day industry meeting that I co-facilitated. From the beginning of the day to the end I suffered a pounding headache and by the time I got home I was ready for bed. Thursday morning I felt just as bad so I stayed home. No workout yesterday, just a lot of sleep.
This morning was far more pleasant and while I still woke up with a slight headache I felt much better overall. I thought a run, even an easy one, might be too much too soon so I settled in with the elliptical for a lower impact workout. That was a great decision that put me back into workout mode and built a good sweat. I finished up strong and energized. The temperatures have risen through this week and should continue to rise throughout the day. I'm wondering if I'll even be able to hit the trails over the weekend. That would be a great end to a difficult week.
This has been a strange, long week. I felt ill on Wednesday morning but managed to power through a run. That may have been a mistake. Wednesday was an all day industry meeting that I co-facilitated. From the beginning of the day to the end I suffered a pounding headache and by the time I got home I was ready for bed. Thursday morning I felt just as bad so I stayed home. No workout yesterday, just a lot of sleep.
This morning was far more pleasant and while I still woke up with a slight headache I felt much better overall. I thought a run, even an easy one, might be too much too soon so I settled in with the elliptical for a lower impact workout. That was a great decision that put me back into workout mode and built a good sweat. I finished up strong and energized. The temperatures have risen through this week and should continue to rise throughout the day. I'm wondering if I'll even be able to hit the trails over the weekend. That would be a great end to a difficult week.
Wednesday, February 9, 2011
I'm no running addict!
Today's workout (elliptical): 25 minutes
You know you're an activity-focused person when you wake up happy that your day's workout is only a 25 minute elliptical session. It's not that the elliptical is light exercise, it just feels easier than the treadmill. I used a little more resistance than normal today and finished hot, sweating and with a heart rate that proved I'd worked hard.
Someone recently suggested that I'm addicted to running and I laughed at the idea. I like running -- I suppose at times I love it -- but there's nothing about my experience that fits the definition of addiction. I highly doubt there are meth addicts out there who wake up and have to talk themselves into using their drug of choice. A year ago, when recovering from pneumonia, my doctor ordered me to forgo running for a few weeks. During that time I was worried that I'd lose conditioning and would need to start all over again. It wasn't withdrawal that I'd experienced, it was the fear that all that I'd worked for would be lost.
I think most of us who run, bike, swim or otherwise exercise are driven by the positive results of physical activity. I'm sure there is a small percentage of people who take working out to an extreme level and develop a true dependency for activity. For me, I appreciate the endorphin rush that comes after a hard run but that's really the dessert, certainly not the meal.
You know you're an activity-focused person when you wake up happy that your day's workout is only a 25 minute elliptical session. It's not that the elliptical is light exercise, it just feels easier than the treadmill. I used a little more resistance than normal today and finished hot, sweating and with a heart rate that proved I'd worked hard.
Someone recently suggested that I'm addicted to running and I laughed at the idea. I like running -- I suppose at times I love it -- but there's nothing about my experience that fits the definition of addiction. I highly doubt there are meth addicts out there who wake up and have to talk themselves into using their drug of choice. A year ago, when recovering from pneumonia, my doctor ordered me to forgo running for a few weeks. During that time I was worried that I'd lose conditioning and would need to start all over again. It wasn't withdrawal that I'd experienced, it was the fear that all that I'd worked for would be lost.
I think most of us who run, bike, swim or otherwise exercise are driven by the positive results of physical activity. I'm sure there is a small percentage of people who take working out to an extreme level and develop a true dependency for activity. For me, I appreciate the endorphin rush that comes after a hard run but that's really the dessert, certainly not the meal.
Tuesday, December 14, 2010
Given a choice, I'll take the elliptical
Today's workout (elliptical): 25 minutes
The weather has not been ideal for outdoor activities. On Sunday I ran indoors because of the pouring rain and high winds. Last night they were predicting morning temperatures in the teens so I laid out indoor workout clothes. I figured that I'd decide whether to run on the treadmill or use the elliptical when I got up. When I went down for my coffee this morning I opened the shade and saw that the neighborhood was blanketed in snow. Good call on an indoor workout last night.
Not surprisingly, I chose the elliptical this morning instead of the treadmill. Sunday's 30 minutes of unhappiness made it an easy decision. The session went by in a flash and I couldn't believe it when I looked at the display and saw I'd passed the 20 minute mark. I stepped it up for the last five minutes and finished hot, sweaty and satisfied that I worked as hard as I would have on the treadmill. It's supposed to be frigid through tomorrow morning so if the roads are icy on Wednesday I guess I'll need to face the treadmill once again. Fingers crossed for a heat wave.
The weather has not been ideal for outdoor activities. On Sunday I ran indoors because of the pouring rain and high winds. Last night they were predicting morning temperatures in the teens so I laid out indoor workout clothes. I figured that I'd decide whether to run on the treadmill or use the elliptical when I got up. When I went down for my coffee this morning I opened the shade and saw that the neighborhood was blanketed in snow. Good call on an indoor workout last night.
Not surprisingly, I chose the elliptical this morning instead of the treadmill. Sunday's 30 minutes of unhappiness made it an easy decision. The session went by in a flash and I couldn't believe it when I looked at the display and saw I'd passed the 20 minute mark. I stepped it up for the last five minutes and finished hot, sweaty and satisfied that I worked as hard as I would have on the treadmill. It's supposed to be frigid through tomorrow morning so if the roads are icy on Wednesday I guess I'll need to face the treadmill once again. Fingers crossed for a heat wave.
Sunday, December 12, 2010
The power of negative thinking
Today's run (treadmill): 3 miles
The rain was coming down hard while I debated whether to run or rest today. I put in a good workout on Saturday and could have legitimately skipped today's workout, especially with the weather we were having. I figured the rain and strong winds would continue throughout the day and before lunch I'd made up my mind to run three miles on the treadmill. I figured it would be easy to cover a few slow miles, less than a third of the distance that I'd run the day before.
There's something about the treadmill that brings out the worst in me as a runner. I had the TV on with an NFL pre-game show, figuring the action might provide some distraction from the tedious process of running about 30 minutes while going nowhere. Almost from the start, the activity felt difficult. I had a bad attitude about the process and as I grew warmer my mood grew worse. At the 20 minute mark I was self-negotiating a shorter span but once I was within the last mile of my distance goal I sped up the belt and got it done. I ended up running about 28 minutes and disliked every one.
Later in the afternoon I went out for an errand and the skies had cleared. The wind was gone and the temperature was a balmy 54 degrees. I would have loved to do my recovery run under those conditions but my running was done for the day. I was pleased that I got in a hard workout and could now relax for the rest of the day. My dislike of the treadmill drove me to run faster than I would have had I done my run outdoors. I guess thinking negatively can sometimes yield positive results.
The rain was coming down hard while I debated whether to run or rest today. I put in a good workout on Saturday and could have legitimately skipped today's workout, especially with the weather we were having. I figured the rain and strong winds would continue throughout the day and before lunch I'd made up my mind to run three miles on the treadmill. I figured it would be easy to cover a few slow miles, less than a third of the distance that I'd run the day before.
There's something about the treadmill that brings out the worst in me as a runner. I had the TV on with an NFL pre-game show, figuring the action might provide some distraction from the tedious process of running about 30 minutes while going nowhere. Almost from the start, the activity felt difficult. I had a bad attitude about the process and as I grew warmer my mood grew worse. At the 20 minute mark I was self-negotiating a shorter span but once I was within the last mile of my distance goal I sped up the belt and got it done. I ended up running about 28 minutes and disliked every one.
Later in the afternoon I went out for an errand and the skies had cleared. The wind was gone and the temperature was a balmy 54 degrees. I would have loved to do my recovery run under those conditions but my running was done for the day. I was pleased that I got in a hard workout and could now relax for the rest of the day. My dislike of the treadmill drove me to run faster than I would have had I done my run outdoors. I guess thinking negatively can sometimes yield positive results.
Tuesday, December 7, 2010
Back on the X1
Today's workout (elliptical): 26 minutes
Despite my bravado about running in the coldest weather I couldn't face the below 20 degree wind chills this morning. It's been at least two weeks since my last elliptical session so I decided to defy convention and use the machine on a scheduled running day. I always go into these sessions thinking I'm due for an easier workout than I'd experienced with an equivalently timed run. By the end I felt like the elliptical matches or even surpasses any run that I do at a moderate pace. The elliptical was a nice change from running and I appreciated a few moments when I listened to music while I worked out, free of any ear buds and free to close my eyes without disastrous results. I'll brave the cold tomorrow for a run and gear up accordingly. I'm hopeful that it will be less windy on Wednesday. Today the elliptical provided just the right workout, all things considered.
Despite my bravado about running in the coldest weather I couldn't face the below 20 degree wind chills this morning. It's been at least two weeks since my last elliptical session so I decided to defy convention and use the machine on a scheduled running day. I always go into these sessions thinking I'm due for an easier workout than I'd experienced with an equivalently timed run. By the end I felt like the elliptical matches or even surpasses any run that I do at a moderate pace. The elliptical was a nice change from running and I appreciated a few moments when I listened to music while I worked out, free of any ear buds and free to close my eyes without disastrous results. I'll brave the cold tomorrow for a run and gear up accordingly. I'm hopeful that it will be less windy on Wednesday. Today the elliptical provided just the right workout, all things considered.
Wednesday, November 17, 2010
Treadmill taper run
Today's run (treadmill): 2.4 miles
The twin furies of wind and rain forced me to stay inside this morning. I didn't mind too much. It's been months since I've run indoors and I was almost looking forward to a change of pace. One thing I did like was the reduction in time between waking and running. This is usually 10-15 minutes for outside runs because of all the extra safety gear and complexities of getting out the door. This morning it was simply shorts, shirt, socks, shoes, run.
Every time I use it, I say the same thing. I really dislike the treadmill. It scares me and it's hard. I don't like my running surface dictating my speed and if I stumble I know I'll find myself unceremoniously swept off the tread. But we bought our treadmill for a reason and that reason includes always having the option to run, even on miserable days like today.
I started slowly because the treadmill felt fast, even at a moderate speed. Each quarter mile I increased my speed by .1 MPH so that by the time I'd finished my run I was pacing in the low 9:00 range. Although my overall pace averaged in the mid 9's it felt like a hard workout. I only ran about 23 minutes in total and I enjoyed the extra time finishing my coffee while watching the local news. I wore my Brooks on today's run and didn't love them as much as I had prior to my using the Kinvara's. I'm planning to run with the Saucony's on Sunday for the 10K. After all, they're my PR shoes at that distance. Tomorrow I'll stay indoors again for a final intensity workout on the elliptical. I've never run two races on consecutive weekends before. I'm curious to see how that goes.
The twin furies of wind and rain forced me to stay inside this morning. I didn't mind too much. It's been months since I've run indoors and I was almost looking forward to a change of pace. One thing I did like was the reduction in time between waking and running. This is usually 10-15 minutes for outside runs because of all the extra safety gear and complexities of getting out the door. This morning it was simply shorts, shirt, socks, shoes, run.
Every time I use it, I say the same thing. I really dislike the treadmill. It scares me and it's hard. I don't like my running surface dictating my speed and if I stumble I know I'll find myself unceremoniously swept off the tread. But we bought our treadmill for a reason and that reason includes always having the option to run, even on miserable days like today.
I started slowly because the treadmill felt fast, even at a moderate speed. Each quarter mile I increased my speed by .1 MPH so that by the time I'd finished my run I was pacing in the low 9:00 range. Although my overall pace averaged in the mid 9's it felt like a hard workout. I only ran about 23 minutes in total and I enjoyed the extra time finishing my coffee while watching the local news. I wore my Brooks on today's run and didn't love them as much as I had prior to my using the Kinvara's. I'm planning to run with the Saucony's on Sunday for the 10K. After all, they're my PR shoes at that distance. Tomorrow I'll stay indoors again for a final intensity workout on the elliptical. I've never run two races on consecutive weekends before. I'm curious to see how that goes.
Thursday, April 1, 2010
Involuntary Garmin-slaughter
Today's workouts: Stillwell field trail loop - 3.55 miles plus speed and hill drills
My Garmin 50 display was showing "LoBattery" so I decided to change it myself. Big mistake. I had the right battery (CR2032) on hand so I thought "How hard could this be?" Replacing the battery in the heart rate monitor and the foot pod was simple but when I opened the 50 I knew it was going to be a lot more complicated. I should have stopped there and taken it to a jeweler but I was too impatient and it cost me the watch. I first had to separate the housing from the main board that held the display in order to get to the battery and when I did some tiny brackets and and a tiny spring went flying. Before I knew it the whole thing became a cruel puzzle. When I put it together in the most logical way that I could, the display failed to work. I looked up how to change the battery on this watch online but there is little documentation. In fairness to Gamin they do recommend professional battery installation.
I went through all the stages of grief: Denial (it worked before, it will work again!), Anger (stupid Garmin engineering!), Bargaining (what are Forerunner 50's going for on Amazon these days?), Depression (I have nothing to capture tomorrow's run so it will be meaningless!), Acceptance (this sucks but maybe it's a good excuse to buy a 405). Then I went online and priced out the 405, the new F60 and even saw that Garmin has a new "entry level" GPS watch called the 110. Since the 110 doesn't also work with a foot pod I'm down to deciding between the 405 and the F60.
This morning I pulled out my iPhone arm band and did my run at Stillwell using MotionX which has been improved since the last time I used it. The day was sunny and I acquired a signal quickly. I set off to run the field loop trail making four circuits with a total distance of 3.55 miles. As usual the GPS accuracy was a little off so I used Google Earth to verify the true length. It was a better experience with the iPhone than I had on previous runs. I uploaded the GPX file from MotionX to Garmin Connect and it worked great. My online running history didn't skip a beat despite last night's Garmin problem. I may take the broken watch over to a local jeweler to see if they can make it work. If not I'll probably get the new F60 that should work with the 50's HRM and foot pod. I did see a 405 online for $299 with a $50 rebate so maybe...
Later in the day the Emerging Runner family headed to a local park to enjoy the beautiful weather. After playing some hoops we made our way to the ball fields and had a running competition. First we ran from home plate straight out to center field (which rises to a 60+% incline over the last 30 or 40 feet) and back again. All four of us did that run, my son did it several times, and we recorded our times using my iPhone's stopwatch app. After that we all took turns on a circuit that required the runner to touch the six light poles that ringed the diamond and outfield. The total length of that circuit is .15 miles. Based on that, I calculated our paces. I ran it at 5:33, my wife at 7:40 and my son and daughter (10 & 11) at 8:20. We weren't dressed at all for running (although I did have my NB trail shoes) so this was a good benchmark for the next time we come, better prepared. It was a very active day for the family. How could we stay inside with this weather?
My Garmin 50 display was showing "LoBattery" so I decided to change it myself. Big mistake. I had the right battery (CR2032) on hand so I thought "How hard could this be?" Replacing the battery in the heart rate monitor and the foot pod was simple but when I opened the 50 I knew it was going to be a lot more complicated. I should have stopped there and taken it to a jeweler but I was too impatient and it cost me the watch. I first had to separate the housing from the main board that held the display in order to get to the battery and when I did some tiny brackets and and a tiny spring went flying. Before I knew it the whole thing became a cruel puzzle. When I put it together in the most logical way that I could, the display failed to work. I looked up how to change the battery on this watch online but there is little documentation. In fairness to Gamin they do recommend professional battery installation.I went through all the stages of grief: Denial (it worked before, it will work again!), Anger (stupid Garmin engineering!), Bargaining (what are Forerunner 50's going for on Amazon these days?), Depression (I have nothing to capture tomorrow's run so it will be meaningless!), Acceptance (this sucks but maybe it's a good excuse to buy a 405). Then I went online and priced out the 405, the new F60 and even saw that Garmin has a new "entry level" GPS watch called the 110. Since the 110 doesn't also work with a foot pod I'm down to deciding between the 405 and the F60.
This morning I pulled out my iPhone arm band and did my run at Stillwell using MotionX which has been improved since the last time I used it. The day was sunny and I acquired a signal quickly. I set off to run the field loop trail making four circuits with a total distance of 3.55 miles. As usual the GPS accuracy was a little off so I used Google Earth to verify the true length. It was a better experience with the iPhone than I had on previous runs. I uploaded the GPX file from MotionX to Garmin Connect and it worked great. My online running history didn't skip a beat despite last night's Garmin problem. I may take the broken watch over to a local jeweler to see if they can make it work. If not I'll probably get the new F60 that should work with the 50's HRM and foot pod. I did see a 405 online for $299 with a $50 rebate so maybe...
Later in the day the Emerging Runner family headed to a local park to enjoy the beautiful weather. After playing some hoops we made our way to the ball fields and had a running competition. First we ran from home plate straight out to center field (which rises to a 60+% incline over the last 30 or 40 feet) and back again. All four of us did that run, my son did it several times, and we recorded our times using my iPhone's stopwatch app. After that we all took turns on a circuit that required the runner to touch the six light poles that ringed the diamond and outfield. The total length of that circuit is .15 miles. Based on that, I calculated our paces. I ran it at 5:33, my wife at 7:40 and my son and daughter (10 & 11) at 8:20. We weren't dressed at all for running (although I did have my NB trail shoes) so this was a good benchmark for the next time we come, better prepared. It was a very active day for the family. How could we stay inside with this weather?
Tuesday, February 23, 2010
Spirit, check. Strength, more work needed.
My decision to keep Monday as a rest day turned out to be a good one. Last night my legs felt incredibly tired and I tried to relate that to my day spent sitting around waiting for the jury selection process to play itself out. I thought my leg fatigue may have come from standing for long periods on the marble floors outside the courtroom. I think it's more likely that my legs are tired from all the running I did over the weekend. It's good that I have no residual breathing issues from pneumonia. Based on my recent runs I'm sure that my breathing capacity has returned to pre-illness levels. What still needs work are my quads, calf's and gluteal leg muscles that aren't yet used to five miles of pounding. To paraphrase an old cliche: "The spirit is willing, but the flesh could use some strength training."
I took it easy this morning for the first ten minutes of my run. Despite a speed south of 6 MPH I felt the challenge and it seemed faster than indicated. Once I'd loosened up I moved the control closer to a 9:20 pace for the remainder of the run. In all I averaged 9:36 per mile for 2.5 miles. If I had another ten minutes I probably could have pushed my pace enough to get closer to 9:15 overall, especially if I threw in a few speedy tempos into the mix.
I know I'm not supposed to be thinking about pace but it's a metric that tells me if I'm progressing. Besides, LSD (or even SSD*) works fine when you have distraction of the outdoors to complete the experience. But on a treadmill it's very hard not to think about speed.
* Short Slow Distance
I took it easy this morning for the first ten minutes of my run. Despite a speed south of 6 MPH I felt the challenge and it seemed faster than indicated. Once I'd loosened up I moved the control closer to a 9:20 pace for the remainder of the run. In all I averaged 9:36 per mile for 2.5 miles. If I had another ten minutes I probably could have pushed my pace enough to get closer to 9:15 overall, especially if I threw in a few speedy tempos into the mix.
I know I'm not supposed to be thinking about pace but it's a metric that tells me if I'm progressing. Besides, LSD (or even SSD*) works fine when you have distraction of the outdoors to complete the experience. But on a treadmill it's very hard not to think about speed.
* Short Slow Distance
Thursday, February 11, 2010
Working out like the ancient Greeks
Neither my wife nor I plan to do our usual workouts today. We figured that all that shoveling is a good substitute for the exercise we get on our runs. I felt a kinship with the ancient Greeks who may have helped build their fitness by clearing snow so they could get their chariots out of their garages. That is if they even had snow. Maybe it was volcanic ash. Well, you get my point.
Friday, January 15, 2010
Listen to your body, not your doctor!
Years ago, when I worked for a newspaper in the Midwest, the publisher decided to create a portfolio highlighting his senior executives. We were each professionally photographed and then asked a series of questions about who we were and how we motivated our teams. One question asked us to describe ourselves in a single word. My answer was: "Doesn't follow directions." Needless to say the publisher was unhappy when he saw the glossy brochure with this in my profile. It didn't really matter in the end though. A month later I was off to NYC after having accepted a position at another paper. Being a little rebellious was fun and much appreciated by my colleagues.
I'm still a bit that way. Despite yesterday's post about POSTIVELY not running until next week I felt I needed to test the waters. I felt very strong this morning, as though I had turned a corner on my recovery, and it did not seem to be a big risk to hop on the treadmill for ten or so minutes. It was exciting to change into running clothes for the first time in over two weeks. I had no expectations for performance and I left my Garmin on the side table so I wouldn't be tempted to meet any speed or distance numbers. I started with three minutes at a brisk walking pace and slid the speed control to the point where I could comfortably trot without feeling as though I was doing a lot of work. I moved the slider up to quicken the pace and I maintained a constant awareness of front and midfoot striking, leaning forward as I ran. The time passed quickly and I increased the belt speed to a full run for the last couple of minutes. It felt great. I cooled down for a few more minutes by walking and that was it.
In all I probably covered a mile to a mile and a half. I wasn't the runner I was a month ago but that was fine. As long as I keep my progress modest I think I can rebuild my conditioning in the next 30 days. I didn't follow directions but I'm happy I listened to my body. I didn't push past my limits and I'm happy with today's workout. Just please don't tell Dr. L.
Tuesday, December 22, 2009
Slowing down time the hard way
Time is elastic, at least when it comes to human perception. When engaged in an absorbing task, time seems to pass at an astonishingly fast rate. When we are anticipating something good, time seems to slow. A perfect example of this was this morning's workout on the treadmill. In this case anticipating something good was defined as doing anything but running on the treadmill.
I decided to be positive and look at the treadmill as a solution rather than a problem. The real problem was the icy streets with no sidewalks for escaping cars. I knew that if I wanted to run this morning I would have to do it indoors. Knowing it would be hot, I dressed in shorts with my new ATAYNE short sleeve running shirt. I began to nudge the slide control on the treadmill towards what I remembered to be a fairly fast pace. The control panel display no longer works (hey, the machine is older than my 6th grader) so I need to rely on perceived effort to gauge my speed. The first five minutes seemed to go fine and the second five were less fine. As I stared at the numbers on the digital clock I was amazed by the time it took for a single minute to pass. At the 15 minute mark I just told myself that I can endure anything for 5 minutes and I finally finished up after 20 minutes covering about 2.4 miles.
I'm at a point where I can probably run ten miles under ideal conditions. I would not be doing that at 8:39 per mile as I ran today but I'd enjoy it a lot more. Whether I love or hate the treadmill, it looks as though it will be my primary work week running option. You never know, some day those passing minutes could feel like actual minutes rather than hours.
Monday, March 16, 2009
Low impact, high diversity
I felt as though yesterday's trail run provided a greater than average effort-to-distance ratio, meaning that I worked harder than usual to reach my distance. All the same I felt like I should have gone longer so later in the day, when my wife went upstairs to do the elliptical, I joined her by doing about 20 minutes of core and 15 minutes working my arms with free weights.
Keeping in mind that I had already exercised in the morning I didn't push too hard but I finished feeling energized and satisfied that I made some gains. This morning I continued the low impact routine with 15 minutes of elliptical set to medium resistance. The rest of the week will be more intense but I wanted to give myself a break for a few days. Tomorrow I'll be running in a 4K training session and I'm sure I'll appreciate the rest I've taken.
Thursday, March 12, 2009
Fooling myself into working hard
My workout routine has become fairly consistent at this point, mostly running with a couple of weekly cross training sessions. The amount of effort I put into running varies based upon circumstances. During the week my runs are fairly short owing to an extremely tight morning schedule. On the weekends I try for distance, usually doubling (or more) the average weekday distance that I had been running. This has worked for me and although it is one of my 2009 fitness goals, I haven't taken any full rest days this year. On the other two days I focus on cross training, mostly on the elliptical machine. I have had some trouble with this unit but overall I really like it. It's solidly built, easy to operate and has a small enough footprint to fit in my guestroom along with the treadmill.
Although the elliptical provides an excellent workout and can be adjusted to require a formidable amount of effort to use, I always view my cross training days to be a welcome break from the rigors of running. The elliptical exercises some different muscles than we use for running and I think this helps overall. The device also provides some upper body exercise but the impact of that is not really apparent until the resistance is ratcheted up to its higher limits. All the same I think it's contributing to my better upper body definition.
The great thing about elliptical days, for me, is that I feel like I'm getting away with less work while I know that most of the time (based upon HRM readings) I'm doing the same amount of work as I do when I run. Another key benefit to the elliptical is the lack of impact on your knees when you use it so it's a great alternative when you are dealing with a muscle pull or have knee twinges.
If I had to choose one I would pick running over the elliptical every time and I think the reasons are obvious. But on certain days, especially following a couple of days of hard long runs, that elliptical is a welcome alternative.
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