Heart Rate Monitor, Training??

ORN:  7 miles total, w/ 5x1 Mile intervals, at 8:22/mile average

For some time, I've been intrigued, at a distance, of the concept of heart rate training.  The concept sure made sense...our physiological self-regulating system, links heart, lungs, blood, brain, conditioning, effort, weather, fatigue and the orbit of Pluto into a single parameter, the rate of the beating heart.  And it seems to make sense that factor could help guide training.

So, about three weeks ago, I popped for a simple HR monitor, the Polar FS2c, an entry-level device.  It finally arrived in the mail and I diddled with the chest strap to figure how tight to make it work but still allowing me to breathe.  The bigger issue, however, turned out to be resolving what on earth my Zone 2 rate range was.  As I dug into it, I found a lot of harping back and forth by various proponents.  All heat but little light, it seemed.  It was so confusing, I almost bagged it...people, please!!!

But then I found a triathlete who compared five different methods of measuring Z2, showing the final results just were not all that different from each other, ideologies notwithstanding.  Long story short, I settled on my Z2 at 113-123 bpm.  

So, I'm starting to use this routine somewhat, mostly to guide me to stay in that spot where I can keep going for a long time, allowing this remarkably efficient computer system to guide me to the pace that is right.  A lot to learn but I may write more about it as I move into the fall marathons.

Next Saturday is a fun shakedown for these marathons, at an unusual distance.  The Labor Day 30K will let me test a number of modified systems for the fall.  See the race report next weekend.  

Persevere.  And be grateful for your heart.  

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A long run success

ORN: 22.0 miles, R/W 3/1, 4:10:09, 11:23/mile

Last winter, I showed you some photos of my favorite running route in the midst of Indiana snow and cold. I also promised you a view of the same spots when it turned green.

Winter, near Morehouse Road

Summer, near Morehouse Road



Winter, near McCormick Road

Summer, near McCormick Road

Quite amazing how the same turf can seem so cold and dead, only to be vibrant and alive a few short months later. We have extremes here in Indiana...these photos capture both ends.

Two weeks ago, I ran past these spots on what turned out to be a really lousy 22 mile run. Post-run cramps were severe. You gave me some great counsel, though!! I re calibrated, got back on the horse, and went out for another 22 mile run this morning. And it went great.

A couple of things were different and contributed. I focused on hydration, starting the day BEFORE the run. I scrapped my usual Diet Cokes on Friday and focused on water and teas, hoping to get all my cells "plump" with water before I started. Then, I ate more before I ran, combining some proteins, cheese with a banana before I even headed out the door. During the run, I started drinking water earlier and kept up the pace, taking in over 80 oz of water during the 4 hours on the road. I also stashed four more bananas along my routed...they sat well. I'm really liking them, instead of just the sweetness of a Gu pack. Also, the weather cooperated...it was in the low 70s for the whole run. 90+% humidity but low, heavy cloud cover with drizzle for the last couple of hours. The lower temperature and lack of sun was a real plus.

I was able to hold the 3/1 run/walk for the whole distance and felt strong at the end. I could have clearly run 4.2 miles further today. I soaked in a cold tub of water afterwards with no cramps, no yelling, no pain and no hassles. A very good run.

And...here's something from the "Gee, you don't see that every day" department.

To get all the miles in, I added a loop through the heart of Purdue's campus. Classes start Monday, so the place was lively with students moving in and the ones already there happy they had not flunked any tests yet.

As I ran down Waldron Street, I heard singing. Odd, at 9:00am on a Saturday morning. I noted it was coming from the Phi Mu Sorority house. Well, as I slowly got near the house, the front door swung open and out came a line of girls, gussied up in very nice summer dresses, walking in single file, while other girls, in the house, kept singing. Not only were they walking in single file, but each girl was in an identical "fashion model" type walk...left hand on her stomach, right hand out in the air. Out they walked, turned around at the end of the sidewalk and then back into the house, like a fashion runway.

I am not making this up.

I got laughing as I ran by. Shoot, it is 9am on a Saturday and these are college kids? Doing this, for some reason? It was a hoot. I started clapping as I ran by, it was so funny. A couple of girls saw me and I got this look from them: "Yeah, this probably does look dumb, doesn't it? Hope you don't know my Dad." And the singing continued.

I never did the fraternity deal...so this probably has deep meaning. But I didn't get it, though I did see it.

So, persevere. But do avoid the high-fashion walk...I don't think it helps a lot.

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A perplexing long run

ORN:  22.0 miles, 4:12:07, R3/W1, 11:28/mile

Help me figure this one out, folks.

In getting set for the Chicago Marathon, the long runs are now on the schedule.  Today's 22 miler was the first.  We got a break in the weather and the early morning temperatures were in the (gasp!) mid-60s.  It was a joy to be out at 6:30am in the relative cool weather.  

The first 10 miles of the run were a joy.  The next 12 were on my familiar out and back winding down to Purdue's campus.   I had stashed 4 bananas along the route for calories during the run and they worked wonderfully, sitting well on my stomach.  I was on my way back home, with 20 miles in the bank when I started to feel the length of the run.  But, I knew right where I was and continued the 3/1 run/walk ratio comfortably.  I went through about 60oz of water and had taken four salt tabs as well during the entire run.  

The last mile was tough.  The temperatures had climbed to the upper 70s by then under full sun and it was hot when not in the shade.   I altered the pace to a 1/1 and that seemed to help, but I was truly done, like "put a fork in him" done.  I certainly did not feel like doing another 4.2.  

I got home and then things got interesting.  I immediately ran a bath tub of cool water as I usually do after long runs, had more water and some iced tea and climbed into the bath.  While the legs felt good in the water, my upper body was still hot and sweating.  Then, the weirdest thing happened.  I got a set of cramps in both my calves that I have never experienced.  It was very painful; I yelled out involuntarily with the pain.  The calf muscles just seized up, shortening and causing both toes to point.  There was seemingly nothing I could do.  I pressed on the pointed toes and gradually got the cramp to ease but it happened about six times.  It was questionable just how I was going to get myself out of the tub!!!  Eventually, I did but it was an effort.  I limped to the shower, cleaned up and had no more incidents.  But, boy, were both calves (particularly the right) were very, very sore, as were my feet.   The shower helped, as did some varied, healthy lunch offerings and plenty more fluids.

But, man, what happened??  I'm stumped.  When I encountered cramps before, I have always found taking electrolytes to really help.  But I did this today...one Salt Stick each hour of my run.  I drank quite a bit, near the 20 oz/hour target I shoot for.  So where did the cramps come from?  

One possibility is simply a training explanation.  I looked at my log for the past four weeks, which read 18 miles, 4 miles, 25 miles and then 37 miles this week.  The effort I had in umpiring baseball clearly lessened my miles.  So, I'm really wondering if I simply ramped things up too quickly and the endurance conditioning of the vital calf muscles is not there yet.  But I don't know.  

So, I welcome any input you might have.  

Persevere...cramps happen.

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Where did July go?

ORN: 9 miles, with 6 x 1 mile intervals @ 8:31

The month of July has dissipated and I'm in a bit of a tizz over it's departure. We were in Bermuda for the first week of the month. Upon our return, I plunged into the annual process of umpiring numerous Little League Baseball tournaments. The effect was that I've been umpiring for 12 of the 15 evenings since we returned. To say the least, this leaves blogging long in the dust, along with most everything else besides work and communicating the barest of essentials with my wife and family.

It all tied up on Friday evening, when I was at first base for the Indiana state final game. The game went well, a crisp, 3-1 affair in which the umpires were invisible and the winner was clearly the best team. Here's our umpiring crew; I'm the third from the left.



The late nights have clearly affected the preparation for the fall marathons. I don't think it is insurmountable, however. I've simply lost some miles and at least one 15+ mile training run that got cut short. Replanning the schedule, I did mile repeats today which went well. Next Saturday will see a 22 mile effort.

I've added one more race as well. On the Saturday before Labor Day, I'll be running a 30K race in Michigan as a shake down for the Chicago Marathon set for October 10. I'm also looking at another marathon in December; the date will depend on some work events. It is possible, however, I'll run Rocket City again.

Nice to have some sanity back. The regularity of running and the discipline of training is central for my own perseverance.

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Great week in Bermuda

We got home around midnight Saturday from a terrific week in Bermuda. Relaxing, great conversation, saw some wonderful things while we were there. Bermuda is quite a unique place, a fascinating combination of British, American, Caribbean and a touch of African cultures that defies description. The people were contagiously friendly and polite...we were quite taken by the place.

If you'd like to see some of our photos, here's what I uploaded.

Run? Yeah, I got to run. The roads are very narrow, tight and twisty, so I was pleased to find the Bermuda Railway Trail available not far from where we stayed. I did all my running there and shot a video one day...enjoy.



It was a great way to celebrate our 35th Wedding Anniversary. While we were there, we decided another 35 would be a fine idea.



Persevere. It makes for both good running and a good marriage.


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Chicago Cycle Starts, Bermuda Beckons

ORN:  18.5 miles, 3:24:46, 11:05/mile, R3/W1

Now, all is in order...the training cycle for the Chicago Marathon is in synch.  Due to hitting some company targets last winter, we shut the place down today, Friday, making a four-day weekend for all.  Talk about a morale booster...that one really worked.  

So, I went running on a Friday, not a Saturday.  The run went well...temps in the mid 50s at the start, the low 70s at the end.  Felt really good through 16, the last 2.5 were a bit of a struggle.  I attribute that do doing 16 miles last Saturday as well.  

And tomorrow, Saturday, my lovely wife and I head for a week in Bermuda to celebrate our recently observed 35th wedding anniversary!!  Never been there before, sure looking forward to it.  We rented a small cottage for the week and, thanks to Google Maps, I found a super place to run while I'm there...about a half mile from our place is a 4+ mile path right along the ocean.  A far cry from Indiana running, for sure.

Perseverance works for a good long marriage.  I have much for which to be thankful.

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Race Report: A "Double" at the Hog Jog 2010

ORN:  2 mile Race:   15:17, 7:39/mile

           10K Race:      57:55, 9:21/mile

Summary:   The schedule clarified last week and I ran two, not one, race this morning, a first for me.  Ran the two-miler hard, just to see what I could actually do...I was thrilled to be under 16 and even happier to be well under that mark.  I ran the 10K as a comfortable workout and ended up having a nice negative split with no walking.  All in a wonderful farm area not far from home.

Details:

Pre Race.   Last Sunday, I was working over my training plan leading to the Chicago Marathon on October 10.  Something seemed out of synch though.  Once I laid it all out, I realized the alternating weekends of long runs and speed workouts that the plan called for were off kilter from events in our own schedule.  So, I just shoved things a week one way and  all fell into a fresh, refreshing alignment.  

First on this list was the chance to run a very popular local event, the Hog Jog.  It's been around for thirty-seven years now.  As the name implies, it's run in and around hog farms around the little town of Flora, Indiana, the center of one of the biggest hog producing areas in the Midwest.  If for no other reason, the T-Shirt from this race is a fun possession for most local athletes.  I've run it a number of times and was glad at first to see it fall on "speed weekend" for my training.

And, then, when I looked the site, I had a crazy idea.  They now have a 2 mile run at 7:30am, followed by the Main Event, the 10K at 8:15.  I said to myself, "Self, why not run both races?"  I've never run two races on one day before...but why not try?  So the idea took quick root and I registered for both.  I was pleased to see they allowed one to have a free entry into the 2 mile race if you had a full entry in the 10K.  Sweet...2 races for a mere $15.00.  Looking at both the weather and my training plan, I decided to run the 2 mile flat out and use the 10K as a nice training run on what was looking to be a very hot day.  

Up early, I really enjoyed driving the back country roads allowing the shortest route for the 25 miles from our house to Flora.  If you buy and sell grain futures, I can tell you, corn is looking terrific here so far.  I got registered, was able to run a couple of miles to warm up well and we were ready for this small "adventure."

2 Mile Race.  The gun went off right at the scheduled 7:30am start time.  I set up my Garmin to pace me through my objective...a pair of 8 minute miles.  Early on, I had to grope a bit to find a rhythm.  But in a half mile or so, it seemed to land in an OK spot.  I did notice lots of folks around me breathing heavily, while I was still comfortable.  But how to pace in a race so short?

I went through the one-mile marker at 7:49.  That was encouraging, as I felt pretty good.  It was so odd, though, to be a mile into the race AND have only a mile to go...boy, that's an adjustment.  So, I shifted into "finish strong" mental mode, just moments after ending the "start comfortably" mental mode.  I picked it up and started picking out runners 3-4 places ahead of me and passing them.  The pace gradually picked up and, amazingly, we had one more turn and I could see the finish line.  I kept pushing and finished the second mile in 7:26, for a race of 15:17. 

Sweet...on a warm, humid morning I had satisfied my curiosity as to whether or not I could still get below an 8 minute pace.  I got well below it and probably could have been near to 15 flat had I planned accordingly.  Yet, how often do you see a 2 mile race???  I've never run that distance before.  

One small competitive note occurred to me as I got ready for this race last week.  The 2 mile run is one-third of the US Army's Physical Fitness Test, along with pushups and situps done in 2 minutes.  With one son just out of the Army and my youngest having just left Friday for four weeks of ROTC summer camp at Fort Lewis, Washington, I just wanted to see how I might compare with how they have done.  The PT test is age and gender graded, so there is comparison possible.  Thus, when I got home I looked up the standards on line and, being 56 years old, I saw I scored at 96% of maximum.  And, even better, if I could do this same time in October, when I turn 57, I would grade out at 100%!!  Ha!!!  Need to ask the two guys just what their best run score was...just to see if the old man can hang with the young dudes!!

10K Race.  I went back to my car, swapped my lighter Brooks Adrenalines for my normal Brooks Beast shoes, got a dry shirt and met up with local running pal Greg.  We walked down to the start line and had a wonderful conversation.  Good thing...he's so fast, the only time I ever talk to him is before the gun.  

Right on time at 8:15am, the gun sounded (and yes, they used a real starter's pistol...a nice touch) and a pack of about 300 took off through the corn fields.  My aim in this race was to simply enjoy the run.  The temperature was rising, now above 75 and quite humid.  The course wound a bit through Flora (including a run, literally, down "Easy Street"...yes they have a street named "Easy" in little Flora, Indiana), then out onto county roads, through more corn and bean fields and past the requisite hog farms.  I was a little stiff early but got more comfortable, particularly after each water stop, where I walked and took a full cup of water.  

The mile splits indicated the subtle acceleration I was sensing was real:

1- 9:27

2-9:40

3-9:35

4-9:23

5-9:11

6-9:00

.2-1:40

I hit the finish in 57:55, feeling quite good.  Amazingly, the two runs gave me two negative splits for the day...the first 3 miles of this race in 28:42, the second 3 in 27:34.  I like negative splits...they are rare.  

After the race, the organizers were cooking up pork burgers for all the participants...a yummy way to end a fun morning and it fit, fully.  

A nice day in the Midwest summer.  And keeps me on track for Chicago.

Persevere.

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