November 2010

This is why I don’t like doctors…

by blueeyedrunner on November 30, 2010

Today I caved and saw a doctor. A few days ago, I decided maybe it was a good idea to see a sports medicine doctor. My dad had a doctor who did his knee surgery, who is also a runner so I thought it would be the perfect fit! Unfortunately, I need a referral to see anyone other than my primary care physician so I had that appointment today and I made the appointment with the runner-doctor tomorrow. Easy, right?

Wrong. My pain-in-the-butt doctor would not give me the referral I needed. I’ve never had a problem with my doctor before. Heck I hardly ever go there. When I went in today she said, “wow, I haven’t seen you in awhile.” Apparently it had been over a year since I was last there. I consider that a win. As a teacher, I have this spectacular health insurance in New Jersey. My co-pays are extremely cheap and I can see almost any doctor I want. As long as I have a referral.

My doctor looked at my knees, ordered me an x-ray, gave me anti-inflammatories, and prescribed 6 weeks of physical therapy. “I really just need a referral. I already know the doctor I want to see.”

“I’m sorry we typically prescribe physical therapy before we refer you to a specialist.”

“But I have been doing the exercises. I am studying to be a trainer you know.”

“Yes well, lets see how you do after 6 weeks of pt.”

“Okay well can I run on it?”

“Sure.”

!!!!!!!!!!

“As long as you feel no pain.”

Exit office pouting.

Seriously? Don’t get me wrong. I have nothing against going to physical therapy. I plan to at least go to a few sessions and see what they say, but I didn’t need to go to a doctor to hear all of this.

Anyway, after a frustrating afternoon at the doctor’s office, I blew off some steam at the gym.

~20 min stair climber, fat burn setting
-level 12 (2 min)
-level 15 (3 min)
-level 17 (10 min)
-level 15 (3 min)
-level 12 (2 min)
`**towel off**
~60 min Pilates Reformer- this was a great way to cool off after the sweat sesh on the stairs.

I am meeting my mom for 5:30 spin tomorrow morning so after the gym I came home, ate dinner, showered, and prepped for tomorrow morning. I have developed a good routine to get me up and out the door in the morning:

~Set the coffee pot
~Pack gym bag with work clothes/make up bag
~Lay out gym clothes
~Set alarm clock

Time to relax on the couch!
~Go to bed early!

{ 6 comments }

A Bedtime Story

by blueeyedrunner on November 30, 2010

Warning: Some pictures may be considered graphic…

Put it away Coop…

Seriously? That can’t be comfortable…

Will you leave me alone? I’m sleepy…

Coop’s new bed…

He doesn’t quite know what to do with it…

Is it safe?

We pulled out the treats…

Good dog!

Success. The end.

{ 7 comments }

Maximize Training Runs: Using a Heart Rate Monitor

by blueeyedrunner on November 29, 2010

The obsession with running is really an obsession with the potential for more and more life.
~George Sheehan

Do you train with a heart rate monitor? Training with a heart rate monitor is a great way to determine how hard you are working. Maybe you are working too hard, or maybe you are not working hard enough. Either way, monitoring your heart rate is a great way to determine the appropriate intensity for your workouts.

There are 2 ways you can measure your heart rate: Maximum Heart Rate and Heart Rate Reserve

Maximal Heart Rate can be determined by a functional capacity test or by age predicted maximal heart rate, which is typically 220 – age. The age predicted formula is not perfect, but it is what I use.

The Heart Rate Reserve method is similar to maximal heart rate, but takes into account your resting heart rate. The formula looks like this:

Training Heart Rate = (Max HR – Resting HR) x Desired intensity + Resting HR

This all sounds very confusing but it is really simple! Stay with me and I will give you an example.
In order to make the most out of your training runs, each run should have a purpose. Here is a list of various types of runs you can do:

Types of Runs
(According to Advanced Marathoning)
Long Run: Any run 16 miles or longer. Should be run at 10-20% slower than goal race pace.
Medium-Long Run: Any run of 11-15 miles. Reinforce the physiological benefits of your runs.
Marathon-Pace Run: Medium-long or long runs during which you run most of the miles at your goal marathon pace. These are a great confidence booster.
General Aerobic Run: Your standard, moderate-effort runs of up to 10 miles. Slower than tempo runs, shorter than medium-long runs, and faster than recovery runs.
Lactate-Threshold Run: Tempo runs in which you run for at least 20 minutes at your lactate-threshold pace, usually 15k-half marathon pace.
Recovery Run: Relatively short runs done at a relaxed pace to enhance recovery for your next hard workout.
VO2 Max Intervals: Range from 600 meters to 1,600 meters in duration and are run at current 5k race pace.
Speed Training: Repetitions of 50-150 meters that improve leg speed and running form. Speed training trains your nervous system to allow you to maintain a faster rate of leg turnover during your races.

After you plan what type of run you are going to complete, check the table below for the intensity range. For example, just say I am going to complete a Lactate Threshold run (tempo run).

Make the Most of your Training Runs

Training Workout	% Maximal Heart Rate	% Heart Rate Reserve
Long-Medium Long	74-84	65-78
Marathon Pace	79-88	73-84
General Aerobic	70-81	62-75
Recovery	<76	<70
Lactate Threshold	82-91	77-88
VO2 Max (5K Pace)	93-95	91-94

According the the age predicted formula, my maximum heart rate should be about 194. According the the chart, a tempo run should be completed with an intensity of 82-91% of HR max.

194 x .82 = 159
194 x .91 = 176

Therefore, my target HR range (beats per min) should remain between 159-176 bpm.
You can also set your heart rate monitor to display in percentage of HR max instead of beats per min. For me, bpm is easier to analyze for some reason.

Why use Heart Rate Reserve?
Heart Rate Reserve takes into account the difference between resting and maximal heart rates, which represents the reserve of the heart for increasing cardiac output. Taking into account the resting heart rate allows for a more accurate target heart rate because it considers current fitness levels.

Example:
Max HR: 194
Resting HR: 55
Run: Lactate Threshold ( 77-88%)

Target HR = (194 – 55) x .77 + 55 = 162
Target HR = (194 – 55) x .88 + 55 = 177

Target HR Range: 162-177 bpm

This does seem like a lot of work before you can even head out for a run, but the numbers don’t change much so you can calculate all your numbers and put them on an index card or print out the table above and set your HR monitor to percent range.

Knowing your target heart rate zones can tell you if you are working to hard during a general aerobic run or if your VO2 max run is really only a threshold run. It can help you to train smarter and become a better runner.

What do you think? Is this too much work or smart training? Do you run or workout with a heart rate monitor?

{ 6 comments }

Holiday Weekend Workouts and Activities

by blueeyedrunner on November 28, 2010

Thank you for listening to my breakdown. Not running is easier when I have work and other things to keep me busy, but on beautiful, crisp and cool days it is much harder to not get out there and run.

This long weekend was a productive one:

I bought my Christmas cards…

Martini: For my girlfriends, Candy Canes: Family
Winter Scene: Coworkers/Family

Got a new cell phone….

Old, ancient cell phone New phone!

My old phone couldn’t even accept picture messages….ridiculous!

Dan and I bought some Christmas decorating essentials and have been putting up a few things here and there. I have downloaded the new Mariah Carey Christmas album, and although I prefer her first one, I have to admit, this one is pretty good.

We also got Coop a new collar and leash because he pulled so hard his old leash was about to tear. He looks adorable in his new attire:

They are red and white bones.

As I love to do on any day off, I was sure to make it to the gym as much as possible…

Wednesday: Spin
Thursday: Bike Ride
Friday: Spin + Strength (a little bit of everything to work off all the food!)
Saturday: Spin
Sunday: REST

Today was spent shopping so no gym. I almost went to spin but my quads desperately needed a rest.
How was your holiday? Are you ready to be back to work?

{ 4 comments }

Running Epiphany

by blueeyedrunner on November 28, 2010

Over the past few months I have spent nurturing this stubborn runner’s knee, I have come to one important conclusion.

I NEED RUNNING IN MY LIFE.

I don’t want it, I don’t love it. It isn’t a hobby, nor is it an after school activity.

I need running like I need water, air, food, and sleep. Running is a NECESSITY.

Without running I am scatterbrained, moody, and I don’t know what to do with myself.

I have thrown myself into other things such as spinning, more intense strength training and have spent more time than usual cleaning, shopping ,etc. but nothing helps.

This morning I had a breakdown. I complete and utter breakdown. I burst into tears for no apparent reason. No reason, of course, it appeared. I was simply making my lunch. I couldn’t open the container and I just started to cry. No, bawl. I bawled my little blue eyes out. I bawled until my nose ran, until I couldn’t breathe. Running clears my head and without it I have been a mess. A foggy-headed mess without a purpose. I don’t need to race. I don’t even need to train. I just need to put on my Mizunos and run. No garmin, no heart rate monitor. Just me, my dad, and the road.