...and the Heart Beats On...

Heart rate running continues for me.  I’m still in the initial building phase at this point, which involves staying in the aerobic zones.  This is recommended for a period of about two months.  I started using heart rate as a guide on August 7^th, but I hadn’t figured my max correctly and was at too high of a zone.  This was corrected on September 9^th.  I’ll continue to do all my runs in the aerobic zone (the target rate is 155) until October 29^th, when I’ll start to throw in different runs and zones.

Seen on my run; morning sunrise is beautiful this time of year!

How do I stay near my target of 155?  I have a 5 beat per minute “buffer” on each side.  The Garmin 610 is set to vibrate whenever I’m outside of this 10 beat per minute zone.  Trust me: it can get frustrating!  There have been times that I’ve wanted to rip the watch off and throw it; not because it is wanting me to increase my heart rate, but because it jumps up too high too quickly (usually on hills).  But I remember how much I paid for the thing, so I deal with it.  Whenever it gets too high, I walk until it hits the low end of the zone, and then I run again.  On occasion, I’ve had to pick up my pace to get it above the low number, as well (starting to have to do that more and more; progress?).

It lets me know (often), when I'm zoned out.

After about two months of work (October 29^th), I’ll finally break out of that zone.  At that time, I’ll start doing tempo runs, intervals, and hill repeats.  These will all be in a higher heart rate zone (different, depending upon the type of run).  These runs will (supposedly) get my body/heart accustomed to operating in a higher heart rate zone, and also lower (supposedly) my average heart rate; meaning those aerobic runs will increase in pace.  That’s the theory; that’s what I’m testing.

What have I noticed so far?  I think it is important to keep in mind that I’m early in the game.  I’d say you can figure that I’ve been at it for about a month.  I haven’t really noticed that my pace has quickened any.  However, I have noticed that the runs have become easier.  I’ve also noticed that I’m not in as much pain as I was at the start.  Today, in fact, I had a run of 4 ¾ miles (I’m slowly building distance twice per week) and felt like I could have run it again when I was done.  Granted, it was very, very slow, but so was my first heart rate run.  But I was exhausted when I completed that one. 

Another thing I’ve noticed is that when I do push into higher zones (I cheat over the last quarter mile of each run and ignore the monitor), it still feels comfortable.  I think that there is something to this; that my heart is conditioning nicely. 

Finally, while I haven’t noticed a huge drop on the scale from week to week (although I’m down 14 pounds since August 1^st), I’ve noticed inches are coming off quicker than weight.  Perhaps this ties into the ability for the aerobic zone to burn fat as a primary fuel source?

I’ll continue on this path and see where it leads.  It will be interesting.  I feel like I’m progressing and that’s what is important.

To your progress!

Travis

Reality Running

Each day while I’m out there adhering to the principles of heart rate-based running, I think of new names for it.  Previously, I called it patience running.  This week, the term “reality running” is ringing true with me.

The reality is that I lost a lot of fitness over the course of about six months.  Ceasing running at all and feeding like a starved grizzly bear, I packed on weight and lost the ability to run like I used to.  When it comes to health, reality is much better than denial, though. I can’t immediately go back to where I was.  I have to do a reset and build toward it again.  The best approach to do this is to be honest with myself.  Where am I truly at: weight, fitness level, blood pressure, mental state, etc.  I’ve become more obsessed with true numbers that provide me these answers.  The results can be unnerving, but they can also provide me the knowledge that I know I can improve.  That is why heart rate running fits neatly within my current frame of reference.

Hungry!

I’m not a doctor, a fitness expert, or anything of the sort, but when I gain an interest in something I tend to devour all the information that I can.  I’ve studied up on several sources about heart rate running, and there are several things about it that appeal to me.  I’ll try to share some information about the process as I go along.  Before worrying a bunch about what zones you should be in and such, I think it is important to consider the rationale of “why.”  This is particularly true because you’ll be damn frustrated initially with heart rate-based running, because it’ll force you to go very, very slow. 

Yes; this slow!

The first step is to build your aerobic base.  When I first got into running, I’d read all of these training plans that advised to “run at 75% effort.”  I’d think to myself “What the hell is 75% effort?”  When I’m sitting on my couch, watching “Breaking Bad” or “Wheeler Dealers,” getting off of the couch to refill my Diet Pepsi can seem like 100% effort.  Well, the heart rate monitor will tell you.  Seventy-five percent effort is 75% of your max.  One hundred percent effort IS your max.

So to start with, I have to stay in my aerobic zone; which is the zone where the body burns the most fat.  As someone who is trying to lose weight, it sounds great, doesn’t it?  Well, it is.  But as someone who is trying to go fast, it is not.  It is slow to the point that I often have to stop to walk to get it back into the zone (primarily on hills).  It is slow to the point that occasionally I am running at a pace that might or might not be faster than walking; I’m not sure.  However, running in this zone for about two months is important to build this base.  Once this is done, I’ll be doing some other types of runs (tempos, intervals, hills) at a higher heart rate in order to start to push into anaerobic zones, which should help to build speed and drive that average heart rate downward.  You can’t change your max rate, but you can change the heart’s efficiency and the average rate.  Over time, you’ll be able to run faster at that aerobic pace, and your body will become accustomed to using fat as fuel (hello, long runs!) rather than overly relying upon glycogen, which will deplete faster than fat as a fuel.  You’re training your body to use fat as fuel, and in the process you’re not killing yourself to do so. 

This is the process I’m in, in a nutshell anyway.  There is much more about it in “Heart Monitor Training for the Compleat (sic) Idiot” by John Parker; the best source I’ve found about it.  The book is more than a decade old, but strangely there are not a lot of other sources about it that are better or newer.  Odd to me, considering that heart rate monitors are pretty commonplace now as they’re integrated into most of our GPS watches.

A good primer

So that’s the rationale for “reality running” for me.  And so far, so good.  I’m trying  my best to ignore the pace, and focus upon the fact that after 4 miles I feel little to no pain and I feel like I could run again  after 4-5 hours of rest (note: I don’t!  Only four days a week right now). 

I hope all is well with you!  To  your progress!

Travis

Heart Rate Update

I’m a few weeks into heart rate monitor-based running, and things are going well.  Actually, I think it should be re-named “patience training,” because it has required substantial patience on my part.  I soooo want to go faster!  But I’m trusting the heart rate feedback and sticking with it, which has led to some very slow 5k training times.  Once I build up to 10k at my aerobic heart rate (155 bpm), I’ll start incorporating intervals and tempo runs to improve my heart’s tolerance for higher rates (race paces).  My first scheduled race is a 5k at Thanksgiving, so I’m confident I should be in decent shape by then.

What has helped me greatly in my heart rate efforts is the Garmin Forerunner 610.  This pricey device has the benefit of giving me both audible and vibration alerts whenever I jump out of the correct zone.  I have it set at a high of 162 and a low of 153; this has led to an average of my 155 bpm target over the course of a run.  This is the best zone to perform “easy” training in (for me; everyone is different and it is based upon your max and resting heart rate), and also burn fat most efficiently.  With my old MotoActv, I’d have to check the watch constantly to see if I’d left my zone.  Not a problem anymore.  I’m still learning about the 610’s capabilities, but I’m loving it so far.

Easy to set heart rate zones in the 610 touchscreen

I’m also 25 miles into my new Adidas Boost shoes.  I switched to the Boost from the Kinvara because I need more support because, well, I’ve gained a lot of weight!  My lower legs were really feeling it, and I though the Boost would help.  Initially, it didn’t see that they would; I experienced a lot of calf and shin pain.  However, after a couple of weeks my legs are feeling quite good.  I think it is a combination of the heart rate training and the shows.  The training really forces you to slow down.  You are building so slowly that you experience little in the way of muscular pain; it seems to keep the development of your muscles in sync with the development of your heart.  The shoes, on the other hand, are quite “cushiony” (great word), but you can still get a feel for the road under you.  Significantly different than the Kinvara, but over time I’ve become used to the feel.  And they're quite bright!  They’re keepers, although I’m interested to see what kind of mileage I can get from them.  I’d tear through Kinvaras quite rapidly.  After 250 miles, they looked like toast. 

Bright yellow Boost!

Perhaps the greatest thing about heart rate training is that I’m not over working myself.  It seems easier to stay on track because I don’t doubt that I won’t complete each run every day.  The monitor lets me know when I need to slow or walk, so overburdening my muscles isn’t an issue.  We’ll see how it goes over the long haul; so far so good.

One of my most significant accomplishments during the last few weeks is that I incorporated a run into my vacation.  It was fun running somewhere different: Las Vegas, Nevada!  I couldn't run on the Strip...it is just too busy, but it was cool running off the Strip and seeing all the huge hotels and sights.  And it wasn't that hot...the humidity was low.  It is tough to stay on schedule when you're on vacation!

The High Roller; a new huge Ferris Wheel near Harrah's in Las Vegas.  Taken on my run in early September '13.

Accomplishments since August 1, 2013:

Back to double-digit running weeks (11 from Sept. 8 – 15)

Lost 12 lbs.

Here’s to your progress!

Travis

Back in the Saddle

Talk about falling off the wagon!

After a great start to my "running career," including my first (and PR) half marathon, things never quite got on track.  That half marathon was in 2011.  Sure, I've had three since, but none of them quite as good because my health, training, and motivation slowly went downhill.

There are plenty of excuses.  Life and stress certainly were a problem.  My jobs (yes, plural) demanded most of my time, and time became money, and the increased stress drew my attention away from my running (and my health).  I had lost 60 lbs prior to that 2011 half marathon; by August 1 of 2013, I'd gained 55 of them back.

I had various false starts to get back into the game.  But I never could quite get motivated to run a race.  I did gut a half marathon out in March of 2013; I have no idea how I did so.  I guess that should say something about my will power when I really put my mind to something.  But I was running the race in an unhealthy body.

This came to a head at the start of August, when I had to go to the hospital for what I feared was a kidney stone.  Turns out it wasn't, but my blood pressure was ridiculously high.  This prompted a trip to the doctor, and adjustment in medication, and blood tests.  Turns out my cholesterol was also high.  My doc recommended at statin.  After reading about statins, they seemed like something I wanted to avoid.

So the alternative is getting back to being "me."  The "me" I created in 2011.  When I felt as good as I had in years.  But getting back to this "me" takes effort.  My medical information has provided me that motivation to put forth that effort.

So I'm back in the game.  True to the title, it will be slow progress.  But progress is progress.  I'm focusing on the information my body gives me as a guide.  I'm tracking my blood pressure, my heart rate, and my steps along with my mileage and time.  Heart rate running appeals to me, as your heart rate provides you a guide to what you're ready for so you don't overdo things.

I've been back at it for a few weeks now.  I've lost a few pounds, but more importantly I feel better and my clothes are fitting better.

Rather than focus upon a particular race, I'm focusing on my health.  However, races are great indicators of health, so I'm game for some to move me forward.  I've signed up for a Thanksgiving Day run, and who knows after that.

Even slow progress is progress!  My goal is to avoid regression.

Wishing you the best!

Travis

Running for a Cause

How are things going?  Well, they're on track.  I'm building toward my first of the trifecta of half marathons in April.  There have been ups, and there have been downs, but overall I'm on schedule.

More importantly, I'm registered for the 2012 Bank of America Chicago Marathon.  It'll be my first!  And because I didn't feel I've put enough pressure on myself, I've decided to try to raise money for charity along the way.  My charity is Concerns of Police Survivors, and organization that provides assistance to survivors and families of police officers injured or killed in the line of duty.  My charity page is here:

http://www.gofundme.com/fhaj0

Now I have to do it!

I care strongly about this organization, and hope that I can raise a little bit to help out.  I've set my goal at $1,000.

Enjoy your progress!

Travis

Progressing Slowly

Progressing Slowly

2012 is coming into focus, and training is moving along nicely (finally).  Progress has been slow, but shouldn’t I expect that?  It should be important to keep my blog’s namesake accurate.

My first week of training was wrecked with a bout of the flu.  I blew off a flu shot again this year; perhaps that wasn’t a good idea.  I suppose I’d rather run into this before training was in full gear instead of hitting it toward the end. 

What has been surprising to me is that getting back into a training program has felt like starting all over.  I guess without some structure and with some extra weight, you can lose some fitness pretty quickly.  I’ve had to incorporate run/walks again to build up, but I believe that I’m gaining progress quicker than I did before.  My last few runs in particular have been pretty decent; I feel the improvement coming along well. 

What I’ve also learned is the importance of cross training.  Doing something on my non-running days is important to contribute to greater success during my training runs, and subsequently my races.  After looking at a variety of things, I’ve settled on doing a stationary bike at the gym for 30 minutes, and then doing circuit weights with little to no rest between sets for about 20 – 30 minutes.  The goal is not only to build some strength, but also get the heart going to improve cardio fitness. 

Pretty obvious and simple lessons, but sometimes you just have to prove them to yourself. 

I’ve been pretty luck as winter around here has been extremely mild.  I should knock on some wood.  I’ve found that running from 20 degrees and up isn’t that difficult once you get used to it, as long as you layer well and bundle up.  I think your breathing gets a bit arrested at times, so you have to consciously think about breathing a bit more.  Overall, it isn’t too bad.  I’ve tried to run outside at least a couple times per week in addition to some treadmill work.

Otherwise, I’m on track to complete my first of three half marathons in the spring.  Still a little concerned that I’ve bitten off more than I can chew.  We’ll see!  I’ll be registering for the Chicago marathon next week.  That is what I’m really excited about. What a challenge! 

Enjoy your progress,

Travis

2012

The migration from 2011 to 2012 was a painful one.  I was struck with the flu right before New Year’s weekend.  This also coincided with the end of my first week of half marathon training, so it threw me all out of whack.  I’m about 80% recovered and have resumed my training (now modified) this morning.  Luckily I’m still more than three months out, so I have plenty of time to catch up.  It has been a while, though, since I’ve been “on track.”  Probably before my last half marathon, actually, which is now almost three months ago. 

I feel very eager to get rolling for 2012, though.  I have some ambitious goals and I’m excited to challenge myself.  I have three half marathons scheduled for April, May, and June.  I also have a 5k scheduled for July.  To cap off the year is my plan to run the Bank of America Chicago Marathon; my first.  I went ahead and applied for the New York Marathon just to throw my hat in, but I don’t expect to make it. 

All three half marathons are locals.  The first is “Rock the Parkway,” a well reviewed local run through some picturesque Kansas City neighborhoods with rolling hills.  The next is a fairly flat course in a rural area in Kansas called “Run with the Cows.”  The medal for this one is a cow bell.  How could I resist?  Finally, I’ll cap the season with “Hospital Hill,” a well-known local half that has some very challenging terrain.  I think the hills will be an interesting challenge, particularly when coupled with the June heat.

The 5k is just for fun.  It is a race put on by Major League Baseball in conjunction with the All Star Game this year, which is going to be held in Kansas City.  Seemed like one of those races that won’t be available again, so I thought I should do it. 

The marathon will obviously be the biggest challenge.  I’m still intimidated, but also ready for the challenge.  I’m considering documenting my progress through pictures and video to create a video of my ups and downs when it is all over.

I may throw a couple more races in during my marathon training to build me up.  The race calendars for late summer and early fall are still being filled in, so I’m not sure what opportunities will arise. 

As far as my training, I’ve gone back to a simple schedule based upon your average half marathon and full marathon routines.  I adapted it to what would work for me, and have everything planned out.  I will also throw in a variety of cross training to help get in shape.  Now I just need to get my legs going.  I’ve lost some fitness, for sure, since my half, so I have some work to do to regain it.  I can’t wait until spring for longer and warmer days!

Well, that’s my plan, and I’m sticking to it.  What are your goals for 2012?

Enjoy your progress!

Travis