Monthly Archives: August 2011

Steady Run – 8.5K

I did a steady run today, keeping my heart rate between 80% and 85% of threshold. I didn’t feel too bad, except that my legs still hurt from doing fast intervals two days ago. It’s amazing how running faster uses your muscles in a completely different way.

I finally cracked open the UFC Trainer program for Xbox 360 and gave that a go yesterday. Since I get enough cardio from running, I selected the strength training program. It was quite a decent workout, with killer pushups. I am probably going to do a half ironman next year, so I have to get my upper body strong enough to do the swimming. I’ll start with UFC, then add in kettlebells again. I need to make sure my strength training workouts don’t take much time, so they are the best choice for me.

On Friday, I’ll be doing more hill repeats before I go in to work. It should be fun!

40-Beat ZigZag – 8K

This is another new type of interval run from my new training plan. I had to get my heart rate up to 110% of threshold (uncomfortably fast pace), recover to around 80% and repeat. It got progressively harder to hang on to 110% as the run went on. The idea of this workout is that your body will learn what a hard running pace really is and it will learn to recover from all-out bursts.

Sally Edwards isn’t kidding when she says that your hard runs should be very hard and easy runs should be very easy. So far, I haven’t been confused about whether I am doing a hard or easy run. Either my body is screaming at me to stop, or I can run at that pace forever.

Tomorrow is a cross training day, which I am actually looking forward to. I am probably going to do my UFC Trainer workout on my Xbox 360. I haven’t had the chance to try it yet, but I suspect that it will be a really good and workout.

Hill Run – 4.5K

Today, I did the Heart Rate Hill Interval workout on the Life Fitness treadmill at work. Before I started, I also did the Fit Test which estimated my VO2Max to be 34.5, which is still only average after running for 5 months. I guess I didn’t win the genetic lottery.

Bart vs. Comrades

This is a 7-part series that’s well worth watching. Bart Yasso, Chief Running officer at Runner’s World, attempts to tackle the 90 kilometre (56 mile) Comrades Marathon in South Africa as the last great race he’s always wanted to do.  Bart has fought Lyme Disease for some time, so it’s not an easy task. I hope you enjoy it.


RunKeeper Tribute to Steve Jobs

I was just surfing around randomly and I came across a really cool runner-style tribute to Steve Jobs on the Art of Running blog.

Doing something like this would definitely make a long run less boring, don’t you think? Maybe I’ll plan out a run like this sometime in the future. I wonder how many other people have done something similar. I’ll bet that some crazy person has used a running route to ask someone to marry them. Wouldn’t that suck ass if the other person said no?

Easy Run – 4K

I had to do a quick run at work today, so I chose to do a steady run on the treadmill. Unfortunately, I didn’t notice that there is a new treadmill with an iPhone / iPod Touch interface. I’ll have to try that out next time. If I have time tomorrow, I will do my interval run outside.

Run + 12-Hour Shift = Bleh

I’m working 12-hour night shifts this weekend, which always makes fitting runs in difficult. I have to run in about three or four hours on the treadmill here at work or the run won’t happen. I’m considering doing intervals today, then a steady run tomorrow so I am ready for my harder run on Monday. I suppose that makes the most sense even though the treadmill intervals will be awkward to execute since I usually run outdoors.

I am doing the half marathon training plan from “Be a Better Runner”, so I need to do what’s called an Un-Steady Eddy. Basically, I have to alternate intervals at 80%, 85% and 90% of my heart rate threshold (160bpm) for 30-60 minutes.

If all goes well, I can finish my run, get some breakfast (dinner, really) and sit on my butt for another 4 hours before I get to go home and sleep. My run tomorrow will be a matter of holding my heart rate at 85% of threshold for the entire run.

Heart Rate Ladder – 2K

Since my hill repeat run ended a bit early, I decided to do half of the heart rate ladder run I was supposed to do earlier in the week when my achilles was hurting me.

The most challenging part of this run is keeping my heart rate low at the beginning. 80% of threshold is something I could keep up by walking very fast. It’s hard to run that slow. The part I like best is when I run between 96% and 100% of threshold. That feels like a good workout, but I know the entire run serves a purpose.

Since I am working 12-hour shifts on the weekend, it’s going to be a challenge to get my run in on Saturday. People who don’t do shift work think it’s hard sticking to a schedule. Try it when you work at different times of day, 12-hour shifts, etc. Going for a “morning run” can turn into an “you’ve been up all night and are ready to climb into bed run”.

Hill Repeats – 3.4K

At the risk of sounding like a whack job, I really enjoyed this workout. I was actually pissed off when my Garmin told me to stop (too early). I messed up a bit when I programmed it so I’ll have to fix that for next week’s repeats.

Going up the hill the first time was easy. When I did the second repeat, I thought I’d never be able to finish my scheduled workout. Then a funny thing happened. I started listening to my music, relaxed and just ran. The only time I paid attention to my Garmin was when it beeped, signalling that I need to switch directions on the hill.

I can’t wait to do this workout again next week.

Combo Run – 5K

This was one of my new runs from the “Be A Better Runner” training plan for half marathons. Basically, I alternated keeping my heart rate around 80% of threshold for 5 minutes, then 90% for 5 minutes. It was a real challenge to run slow enough to stay at 80%. But I guess the idea is to teach your body that 90% really isn’t that bad in comparison to the torture of trying to run super slow.

I missed my heart rate ladder workout yesterday because my achilles was acting up and I wanted to give it a rest. I will probably try to work that back in if I can later on during the week. I am supposed to do hill repeats tomorrow, so hopefully that won’t mess with my achilles too much. If I feel anything weird, I will stop and just do the heart rate ladder run instead. There’s no way that I am going to risk an injury for one training run.