1. JSF is shutting down soon. Please see this page for details.
    Dismiss Notice

macdiver stops being a couch potato

Discussion in 'Fitness Journals' started by macdiver, Mar 25, 2010.

  1. macdiver

    macdiver Well-Known Member
    Bronze Member

    Joined:
    Mar 18, 2010
    Messages:
    5,067
    Likes Received:
    223
    Thank you.

    My wife's best friend is moving to Tokyo today. They have known each other since elementary school I think. In fact her dad and my MIL went to elementary school together. Anyways she has someone living in her house in PA and cleared out her condo in Lewes to rent that so she was basically homeless since Christmas Eve. She stayed with us over Christmas then went skiing. She stayed with us again last night. This morning I took her to return her rental car before work. She had a car service pick her up at our house to take her to JFK airport.

    Run streak Day 13:

    Due to the above, I ran after work. I used the treadmill for 15 minutes at a 12 min pace for 1.25 miles. Per Garmin it was 15:03 for 1.38 miles with an average pace of 10:55. Training effect was 2.4. Tomorrow will be a 3 mile run outdoors if the weather cooperates.
     
  2. macdiver

    macdiver Well-Known Member
    Bronze Member

    Joined:
    Mar 18, 2010
    Messages:
    5,067
    Likes Received:
    223
    It was raining this morning so I used the treadmill. My heartrate has been spiking at the beginning of my runs and take a while to settle down. For instance last night it peaked at 183 in the beginning then remained over 160 until around 12 minutes when it dropped below 140 for the last 3 minutes. The average was 154. This morning I decided to try an experiment. I walked for 3 minutes at 15 min pace before running at 12 min pace for 30 minutes. Last night I ran the entire 15 minutes at a 12 min pace. This morning my heart rate peaked momentarily at 130 but was mostly below 127 for an average of 124. Huge difference at the same pace for longer. Tomorrow I will repeat this experiment at a 10 minute pace for 6 miles and compare it to my NYE run.

    Stats per the treadmill was 33 minutes and 2.7 miles. Garmin stats are 3 miles in 33:03 minutes for an average pace of 11:01. The training effect was 1.8 compared to the 2.4 for last night.
     
  3. Chewy

    Chewy Active Member

    Joined:
    Mar 22, 2014
    Messages:
    686
    Likes Received:
    14
    The 183 spike is fairly high. Haven't had mine up that high except for when I was in my 20's.
     
  4. macdiver

    macdiver Well-Known Member
    Bronze Member

    Joined:
    Mar 18, 2010
    Messages:
    5,067
    Likes Received:
    223
    We are heading out soon so I don't have time to analyze the two runs. Maybe tomorrow.

    Run Streak Day 15:

    I started with a 1/4 mile walk then a 12 min pace for the next 3/4 mile. After that I just ran without being concerned about pace or heart rate.

    Garmin stats are 6.00 miles in 1:00:54 for an average pace of 10:09. Training effect was 3.9
     
  5. macdiver

    macdiver Well-Known Member
    Bronze Member

    Joined:
    Mar 18, 2010
    Messages:
    5,067
    Likes Received:
    223
    I went back and looked at the data from yesterday. After my 1 mile warmup, my HR spiked again. My run NYE was a steady state 10 min pace. My run yesterday was progressive where each mile got faster except the last 1/2 mile I slowed down for a cool down. On NYE my HR did not spike. The average HR was the about the same. I have now decided to ignore the spikes.

    This morning I used the treadmill. I did no warmup. I set the treadmill at 7 mph which is an 8:34 pace. I stayed at that pace until 3 miles then slowed to a 10 min pace to cool off until 30 minutes was reached for a total of 3.38 per the treadmill. Per Garmin, my stats are 3.41 miles in 30:02 for an average pace of 8:49. The training effect was 3.2. My HR really didn't spike and the average was 157.
     
  6. macdiver

    macdiver Well-Known Member
    Bronze Member

    Joined:
    Mar 18, 2010
    Messages:
    5,067
    Likes Received:
    223
    Run Streak Day 17:

    Another treadmill run. I set the speed to a pace of 9:20 and ran for 3 miles which was 28:09 on the treadmill. Per Garmin, 3.02 miles in 28:12 for an average pace of 9:21. My HR was over 180 for the first 6 minutes before settling down to 150ish for the rest of the run. The training effect was 2.8.
     
  7. Seltzer

    Seltzer Elite Member

    Joined:
    Apr 29, 2005
    Messages:
    28,287
    Media:
    1
    Albums:
    1
    Likes Received:
    205
    I continued to be surprised about the high HR. Is there any way of verifying the readings via another method?
     
  8. macdiver

    macdiver Well-Known Member
    Bronze Member

    Joined:
    Mar 18, 2010
    Messages:
    5,067
    Likes Received:
    223
    Good idea. My wife has an old polar hr monitor and a Vivoactive with built in HR monitoring. I may have to try one of those.

    This morning I used the dumbbells for lifting. I did 3 x 8 superset of

    Bulgarian split squat
    Bench press

    Single leg dead lift
    db rows.

    Wide legged, forearm plank (1 minute)
    OHP

    Run streak day 18

    15 minutes on the treadmill at a 12 min pace for 1.25 miles. Per Garmin 1.38 miles in 15:02 for an average pace of 10:55. Training effect was 1.7.
     
  9. macdiver

    macdiver Well-Known Member
    Bronze Member

    Joined:
    Mar 18, 2010
    Messages:
    5,067
    Likes Received:
    223
    Run Streak Day 19:

    Wednesday Speed Workout: 1/4 mile repeats on the treadmill

    !/2 mile warm up at 9:22
    1/4 mile @ 8:00; 1/4 mile recovery @ 9:22
    1/4 mile @ 7:30; 1/4 mile recovery @ 9:22
    1/4 mile @ 7:00; 1/4 mile recovery @ 9:22
    1/4 mile @ 7:30; 1/4 mile recovery @ 9:22
    1/4 mile @ 8:00; 1/4 mile recovery @ 9:22
    1/2 mile cool down @ 10

    Treadmill total was 3.5 miles in 31 minutes. Garmin stats are 3.47 miles in 30:56 for an average pace of 8:55. Training effect was 3.0. Heart rate didn't spike this morning but does track with the speed work.
     
  10. macdiver

    macdiver Well-Known Member
    Bronze Member

    Joined:
    Mar 18, 2010
    Messages:
    5,067
    Likes Received:
    223
    This morning I did my prep drill as warmup then used the hotel gym to do the same strength routine as Tuesday. I followed that by 15 minutes on the treadmill set at 9:22 pace. Per Garmin, 1.6 miles in 15:06 for an average pace of 9:26. The training effect was 2.2.

    I am in NC at a client today and tomorrow. We checked in to the hotel last night. My room is directly above my co-workers room. As we were leaving this morning he asked if I was working out in my room this morning and that it sounded like I was running in place. It must have been the forward and reverse lunges as part of my prep drill. I may need to do them in the fitness center in the future. I never thought it would be heard by the person beneath me.
     
  11. Seltzer

    Seltzer Elite Member

    Joined:
    Apr 29, 2005
    Messages:
    28,287
    Media:
    1
    Albums:
    1
    Likes Received:
    205
    Noise aside, kudos for getting your exercise done while away.
     
  12. macdiver

    macdiver Well-Known Member
    Bronze Member

    Joined:
    Mar 18, 2010
    Messages:
    5,067
    Likes Received:
    223
    As is often the case when traveling, I had to get some work done in the hotel room before meeting with the client this morning. To keep my streak alive, I ran 1 mile on the treadmill at a 10 minute pace. I forgot to stop my Garmin until I got back to the room. Per Garmin, 1.06 miles in 10:56 for an average pace of 10:17.
     
  13. Shamie

    Shamie Senior Member

    Joined:
    Jan 21, 2004
    Messages:
    8,637
    Likes Received:
    96
    Impressive streak you have going there.

    :)
     
  14. macdiver

    macdiver Well-Known Member
    Bronze Member

    Joined:
    Mar 18, 2010
    Messages:
    5,067
    Likes Received:
    223
    Shamie, Thanks.

    Run Streak Day 22:

    6 mile run. It was in the 60's ou I was over dressed with long sleeves and long pants. At least I didn't have my hat and gloves. I should have had shorts with long sleeves. The wind was coming off the water at the boardwalk so I would have been cold with short sleeves. I wore my sandals but no socks.

    Garmin stats are 6 0 miles in 54:00 for an average pace of 9. I tried to get the mileage even but was surprised I stopped the watch at exactly 54 minutes. My spilts were 9:58, 9:12, 8:54, 8:44, 8:15, & 8:54. The training effect was 4.3.

    It looks like my heart rate was between 170 and 180 for the first 1/2 mile before dropping. It spiked again to that range for a minute or two when I reached the boardwalk around 1 1/2 mile point. During the 8:15 mile pace it was below the average rate of 162.
     
    #4414 macdiver, Jan 11, 2020 at 11:41 AM
    Last edited: Jan 12, 2020 at 4:33 PM
  15. macdiver

    macdiver Well-Known Member
    Bronze Member

    Joined:
    Mar 18, 2010
    Messages:
    5,067
    Likes Received:
    223
    Run streak day 23:

    It was in the 70's today so we took our chairs to the beach. I ran on the boardwalk in short sleeves, shorts, and barefoot. Hard to believe that it is January 12th.

    Garmin stats are 3.00 miles in 27:57 for an average pace of 9:18. Training effect was 3.2.
     
  16. macdiver

    macdiver Well-Known Member
    Bronze Member

    Joined:
    Mar 18, 2010
    Messages:
    5,067
    Likes Received:
    223
    Run Streak Day 24

    I woke up at 4:15 to drive home before work so I didn't run in the morning. I figured I would get 3 miles in after work. I didn't leave the office until after 7 pm. When I got home my wife wanted to get in the hot tub together so I did. Afterwords, while the gas was preheating, I went downstairs and ran on the treadmill for 1 mile in 10 minutes. Per Garmin, I ran 1.04 miles in 10:02 for an average pace of 9:39. The training effect was 1.5.
     
  17. macdiver

    macdiver Well-Known Member
    Bronze Member

    Joined:
    Mar 18, 2010
    Messages:
    5,067
    Likes Received:
    223
    Strength training:

    Because I expect to be in NC every 2 - 3 weeks for the next year, I will continue with the dumbbell routine both at home and at the hotel. I may switch db rows for pull ups as the hotel i'm staying at has a pulley system with a pull up bar. This morning I did ab wheel roll outs instead of planks. I will do those at home and planks when on the road.

    This morning was

    Bulgarian split squats 3 x 8 x 10
    DB Bench 3 x 8 x 25

    Single leg dead lift 3 x 8 x 10
    DB row 3 x 8 x 25

    Ab wheel roll outs 3 x 10
    DB OHP 3 x 10 x 15

    Run Streak day 25:

    The above was followed by 2 miles on the treadmill set at a 9:22 pace. Per Garmin, 2.07 miles in 18:44 for an average pace of 9:03. Training effect was a 1.8.

    Yesterday I turned on the step counter and sleep tracker on my Garmin. I am less interested in my steps but want to get an idea of my sleep patterns. Per Garmin I slept 7 hr 21 mins with 4:45 being deep and 2:36 being light. My watch doesn't do REM. I went to bed later than planned at 10:35 and was up at 5:56. My goal is in bed at 9:30 and up at 5:30.
     
  18. macdiver

    macdiver Well-Known Member
    Bronze Member

    Joined:
    Mar 18, 2010
    Messages:
    5,067
    Likes Received:
    223
    Run Streak Day 26:

    Speed workout on the treadmill.

    The advantage of using the treadmill for speed workouts is I can't slow down towards the end of the interval as I sometimes do outdoors. The disadvantage of using the treadmill for speed workouts is I can't slow down towards the end of the interval as I sometimes do outdoors. :spaz:

    After a 3/4 mile warm up at 9:22 pace I did 1/4 mile repeats at 8:00, 7:30, 7:00, 7:00, 7:30. 8:00 paces. Each repeat was followed by a 1/4 mile recovery at 9:22 pace. After the last recovery 1/4 mile, I added on a 1/4 mile at a 10:00 pace to reach an even 4 miles on the treadmill. Per Garmin, 4 miles in 34:57 for an average pace of 8:44. Training effect was a 3.3.

    During yesterday's run I noticed my chest strap slipping down. I tightened the chest strap this morning. I did not see the spike in HR this morning. We will see over the next few days if tightening the strap made a difference.

    Sleep last night was 7:49 hours with 4:39 deep and 3:10 light. Interestingly I woke up around 12:30 and went to the bathroom. This does not appear on my sleep tracker. In the past it would show that I was awake for a few minutes. Hopefully I wasn't dreaming.
     
  19. Shamie

    Shamie Senior Member

    Joined:
    Jan 21, 2004
    Messages:
    8,637
    Likes Received:
    96
    I am jealous of the amount of deep sleep you get. :)
     
  20. macdiver

    macdiver Well-Known Member
    Bronze Member

    Joined:
    Mar 18, 2010
    Messages:
    5,067
    Likes Received:
    223
    My wife is jealous about how quickly I fall asleep.

    Last night was aerial yoga. It was a new "flow" class which is more advanced. I had been doing the "roots" class which is more beginner.

    This morning was strength training. I added my hip mobility stuff. I couldn't find the "rubber band". I will need to look for it tonight. I want to start doing the prep drill and hip stuff as a warm up everyday. Other than that the workout was essentially the same as Tuesday.

    Run Streak day 27:

    After strength training I went outside and ran 1 mile. Part of the purpose of the run streak is to run outdoors. My new rule will be if it isn't inclimate weather or speed work, I will run outdoors. For now, I will continue to use the treadmill for speed work due to the advantages listed yesterday.

    Garmin stats are 1.03 miles in 9:21 for an average pace of 9:04. Seems like the pace should be closer to 9:21. Training effect was a 2.2.

    I went to bed after 10 and was awake at 5:15 so 7 h 3 m sleep with 4:29 deep and 2:34 light. Per the comment above, it shows I was awake for 5 mins or so when first getting into bed, then light sleep for a few minutes before being in a deep sleep for a few hours. The 5 minutes awake part was me fighting with my dog over the blanket.
     

Share This Page