I am a girl who loves mountains, changing seasons, running, true backpacking, strong coffee, and knitting with high quality yarn.

When something bad happens, you have three choices: let it define you, let it destroy you, or let it strengthen you.

The purpose of life is to discover and develop your gift. The meaning of life comes from sharing your gift with others. - David Viscott

Wednesday, January 25, 2006

Back to training.

Enough recovery after the race and I am finally over the flu completely. I am on a double-a-day again. Monday was spin class and weights plus 1 hr run. Tuesday was speedwork with shorter intervals and then another one with longer, plus plyometrics. Today was a spin class, stairmaster and weights plus 1.5 hr trails later. Tomorrow 1.5 hrs twice, hopefully will make both times to the trailhead.

Yesterday was kind of funny. I woke up at 5am for the track workout, and it's a thick fog outside. At least it wasn't raining! That's actually how I decided it's time to head back to track. So I ran there, warmed up for a couple of more laps, and as I was ready to start - I realized I left the watch at home!! So much for speed...I guess all that free running makes me forget bare essentials. Since I was already there, I decided to go by effort. Honestly, it was quite misearble. I haven't done track since October (I had done some treadmill repeats, but those weren't great either). I did 5 x 800 with 400 rests. Have no idea of time, afarid even to guess. But my heart was jumping out, so I'd say I did. On top of it my chast was doing such a weird wheezing sound, it was lamost scary. Total run lasted an hour. Later at night I did 2 x 3M intervals, and felt much better at it. My HR was pretty steady at 165. Yep, I got myself a HRM, and now just have to find out somehow where is my max, so I can gage my workouts. Any ideas?


psbowe said...

Man, you're one busy one! Don't you ever get tired?
No clue on the hr thing....

robtherunner said...

I think she meant hr=heart rate silly girl.

I am glad you are over the flu and I hope whatever plans you have work out best for you. You know I am on your side???

jas said...

The way I measured my max was the conconi test....done on a bike which gives you your AT for the bike (add 10-12 for running). Another way at the track is ... (found on a website since it was easier than typing out)

Anyone who has undergone a stress test will know that they are not easy. A stress test although relatively short in duration does require you to push your body and your heart to the very limit. Before undertaking a stress test you should be certain of the following:

that you have not suffered from any cold, flu, stomach bug or other illness in the last six to eight weeks. The body in this period could still be fighting the last of the infection and the effort of a stress test could leave you prone to a more serious infection. If in any doubt check with your doctor
that you have not raced in the fourteen days prior to a stress test and at least four to six weeks following a marathon or more if you have not yet fully recovered from your efforts. A tired heart and body will not achieve maximum
in the final week before a stress test it is important to recovery run - that is 70% maximum heart rate
Do not undertake a stress test :

with any hint of an injury. Ensure all old injuries are fully repaired before deciding to undertake stress test

The tests will require you to wear your heart rate monitor (HRM) and preferable one that is capable of recording your heart rate. It is best to record your heart rate as often as possible - preferable every second or at worst every 5 seconds. If your HRM does not have a record facility it will be necessary to keep glancing at your monitor to find your highest heart rate. For both these tests it is important to warm up thoroughly.

Stress Test 1
For this test you need a good hill. The hill needs to take you about two minutes to run up it and of sufficient gradient to ensure you are breathing hard at its summit. The test begins around five minutes running time from the hill. Gradually accelerate towards the hill achieving 85% MHR (for the first time) at the base of the hill. As you hit the hill maintain your speed by increasing your effort. Your heart rate will rise and you will tire. Without falling over, keep an eye on your monitor and make a mental note of your highest heart rate as you work towards the top of the hill.

Stress Test 2
For those unfortunate enough to live in an area lacking hills it is possible to carry out a test on a flat piece of road or at your local running track. The plan of attack is to run 800 meters very quick. For the first 400 meters run at up to your current 90 to 95% MHR (to be achieved by the end of the first lap) and for the last 400 metres go for it. During this second lap you should max out. Very fit athletes may have to repeat this test after a few minutes rest (minimum of 65% MHR) to be able to achieve a true maximum. This test is very reliable.

A stress test should be carried out every six months to ensure ongoing accuracy of your training zones. Many athletes do not achieve their actual MHR at the first attempt as they are either not fit enough or are running tired.

It is worth noting you will have different maximum heart rates for different endurance sports, such as cycling. This is due to the number and size of the muscle groups used. Running uses the largest muscle groups in the body and therefore has the highest heart rates associated to it. Cyclists will need to carry out a maximum stress test for that sport to obtain their cycling maximum.

rick said...

wow that's a lot of comprehensive info jas....

Olga that's some schedule you have there, I should print this out and tack it on my "motivation" wall. My back to training schedule has been light.

Thomas said...

My tip for the max HR: run a 5k race. During my last 5k I unexpectedly found out that my max HR was 188, rather than 186 as I had previously thought

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