A Good Run

Most local running events involve a charity in one way or another.  The 5k yesterday was no exception; this 5k was sponsored by a local rock band, thank you Red Ball Jets.  The proceeds went to a non-profit organization, the Area Agency on Aging (www.aaa5ohio.org).  This agency helps area seniors in many ways and I was happy that my entry fee went to them.  But this was more than just a good deed, this was fun, it was almost like a party.  Since it was a local event we knew many of the participants and many of the volunteers, including the race director who is the unofficial leader of our running group, thanks Bob we appreciate you bringing us these running events.  Friends and running, what a great way to spend a Saturday afternoon.  We even won new metals.  My wife Teresa placed second in her age group and set a new PR, I took third in mine, friends Dee and Greg took first in their respective age groups.  Teresa’s running partner Tammy also set a new PR.  It was a good run.

After the event me, Teresa, Greg and Dee

Spring Forward

There is now less than 6 months to my attempt at an Iron distance triathlon.  When most people think about the first day of spring they think of flowers, bees and birds, I am thinking that I am running out of time to train before my epic event.  It is time to start ramping up the intensity of my workouts.  Most of my workouts lately have been zone 2 or 3.  This is perfect for base training and to build endurance, but now it time to kick it up.

For those of you not familiar with training zones here is an over simplified over view of heart rate training.  Training zones are based on percentage of your maximum heart rate which is different for everyone.  A rough estimate of your maximum heart rate is approximately 220 minus your age.  This formula makes my maximum 166.  But working with a heart rate monitor I know that I am capable of a maximum heart rate of 172. 

Zone 1 is 50 to 60 percent of the maximum heart rate.  Zone one builds a healthier heart, you do not burn a lot of calories, but the calories you burn come primarily from stored body fat.  Zone 2 is 60 to 70 percent of the maximum heart rate.  In zone 2 your breathing is still fairly easy and comfortable you can work out for a long period of time.  Zone 3 is the aerobic zone 70 to 80 percent of the maximum heart rate which builds cardiovascular efficiency and endurance.  Zone 4 is 80 to 90 percent of the max heart rate and is used to gain strength and speed.  Zone 5 is also called the red line zone 90 to 100 percent of the max heart rate, your breathing is so labored you feel your chest will burst.  Zone 5 is only for competitive athletes.

Starting now I will be mixing in many zones 4 and a few zone 5 workouts and will be increasing the amount of time of each work out.  Both of these things will increase the intensity of my work load.  I will be increasing my work load for three consecutive weeks then one easy workout week, I will repeat this until REV3 in September.  By then zone 4 and I should be best friends.

The book I used to learn how to train with a heart rate monitor is The Heart Rate Monitor Book for Cyclists by Sally Edwards and Sally Reed.

My heart rate monitor

the SUUNTO T3D wrist top computer, it is also my watch

Chain Reaction Part 2

At my April 24, 2000 doctor’s appointment my weight was only down to 297, in the last 3 months I only lost 3 pounds.  I was trying to exercise 3 times a week.  Exercise was exhausting, walking up stairs made me tired.  I was carrying an extra hundred pounds around all the time.  I felt I wasn’t making any progress because I wasn’t loosing as fast as I wanted to.  Most of my exercise was walking outside.  I also knew I needed to quit smoking but I wanted to fight one battle at a time, dropping some weight first.  In August of 2000 we joined the Y.  Exercising on my own was not working.  I met with a Y trainer who suggested I work on my diet in addition to exercise.  My doctor told me a low fat diet would improve my cholestrol numbers, but that was another battle.  I was only concerned about the number on the scale, I didn’t think about athletic ability in 2000.  I just wanted to lose weight. 

Early in 2001 I started to research how to exercise for weight loss, this lead me to a heart rate monitor.   I purchased a heart rate monitor so I knew when I was exercising in an aerobic zone.  Once I learned what this zone was for me, the pounds started to drop off.   I still wear a heart rate monitor every time I work out. 

Fall 2000