Still going……

Saturday morning and it’s 8am at TriCycle and Run. Ready for run day… but apparently no one else is. Looks like it is going to be a lonely run. Sometimes it’s nice to run alone. No ipod and just the Garmin set at an alarm for 143 bmp (to stay in the MAF range). I felt like I wanted to try something new so I took off for a nice 1 hour run. The plan was to run from the shop, run back in to the Rio Vista development, and stay on the edge of the water, taking the most scenic run through town that I could. Turns out, you can do a VERY pretty run, at around a 11 minute pace that takes about an hour. Hmmm… sounds like a nice run to do for tourists on either Saturday or Sunday mornings prior to the 8 am run. We’ll see……  The breakdown for that run was:

1 mile   10:06
2 mile   10:11
3 mile   10:32
4 mile   11:06
5 mile   11:06

5.63 miles in 1 hour 1 minute

I can’t say I set the world on fire with the pace, but it felt great, and with an average HR of 141 bmp, right on target. I feel great!

And then I feel tired. Very very VERY tired Sunday morning. I burn through 4 alarms and still sleep until 930 in the morning. So much for the morning ride I was planning. A full day at the shop and then a short day at Oxford PD got me home around 10pm. Now I wouldn’t say that I felt guilty about missing my workout in the morning, but I felt like I NEEDED a workout. Fortunately, the Dorchester County YMCA had recently sold off some of their old equipment and I was fortunate enough to buy a Schwinn spinbike, which now resides on my back sunroom at my house. Makes for a great workout late at night so on the spin bike I go.

Nice and easy ride, light-medium resistance for 30 minutes with an average HR of 139. Quick and to the point but exactly what I needed. Ahhhhh

MONDAY
A check of my Heart Rate Variability showed a slight increase in my HRV so it’s kind of up to me if I want to work out or not. I spent all day on my feet, teaching a new reporting system to fellow law enforcement officers (sounds fun, huh?) so I’m ready to do SOMETHING by the end of the day. Fortunately I have a VERY supportive wife (LOVE YOU LAURA!!) and she lets me go to the shop to get a short run in, even though she’s been at the house with a sick child all day.

I get down to the shop around 6 pm and start walking on the treadmill at 3mph for about 5 minutes to try and get warmed up. I think that I’ve been going too fast in to the workout so I’m going to try and get at least a short warm up and cooldown between workouts. Nice run and, with the Garmin Footpod, I’m able to watch my pace and distance on my 910XT too. Very nice for recording data. The breakdown is:

1 mile   9:49
2 mile   9:07
3 mile  9:04
4 mile  9:20

4.78 miles in 45 minutes

For those of you VERY detail oriented, like me….. this is what I did to go without going over 143bpm

0-2 minutes  @ 5mph
2-4 minutes  @ 5.5 mph
4-14 minutes @ 6 mph
14-22 minutes @ 6.2mph
22-27 minutes @ 6.1mph
27-37 minutes @ 6 mph
37-41 minutes @5.9mph
41-42 minutes @5.7mph   Can‘t seem to get my heart rate to drop below 143! Stuck at 145!!!
42-43 minutes @5.5mph   STILL CAN’T!!!
43-45 minutes @5.3mph    Finally!!! I have to keep a close eye on that for future runs. No matter
                    how fast I dropped my speed, I couldn’t get the HR to drop. It was actually climbing.

Week 2

I should have expected it after the Tri on Saturday and the longer run with Donnie on Sunday that my HRV (Heart Rate Variability) was going to be high. I registered a high HRV on Monday morning so I decided to take the day off. I’m learning that rest is just as important as the workout and a good nights’ sleep is all I needed to clear up my HRV for Tuesday.

Tuesdays (and Wednesdays) in the winter time are a great day for workouts because the shop is closed. Typically, all I have to worry about are the days I have to work in Oxford at night. On those days, like this past Tuesday, I go out on a nice run prior to going in to work. I wanted to see how my numbers compared running outside, like I had with Donnie on Sunday. I decided to go for an hour run outside around the new neighborhood. The goal was to stay at 143 bpm and broke down like:

1 mile    10:08
2 mile    9:17
3 mile    9:47
4 mile    10:16
5 mile    10:11
6 mile    10:19

These numbers are pretty consistent with what I would expect from Cardiac Drift. My mile 4 to mile 5 was a bit odd but the numbers will just keep on rolling……

Until I got sick. Very sick. The benefits of having two small children I guess. Both kids and Laura have been sick for a few weeks and it finally caught up to me on Wednesday. Fortunately it hasn’t been too hard and my focus has always been to continue exercise as long as I was able. UNfortunately, when I took my HRV on Wednesday morning, it was the highest I have ever seen, with being in a “red” area. I decided to take ANOTHER day off.

Thursday I was still feeling a bit under the weather so I decided to check my HRV (back to green) and do my run inside on the treadmill again. Personally I rather enjoy the treadmill, being a numbers-oriented person. Today I would try a new piece of equipment, by connecting a Garmin footpod to my 910XT. The footpod picks up cadence and actually gives distance too! This may definitely open things up for training with more data on the treadmill. The run, a 45 minute run at 1% incline broke down as:

      4 min @ 4mph  HR 105
      5 min @ 5.6mph  HR 130
      7 min @ 6mph   HR 138
1 mile   11:17
      16 min @ 5.9mph  HR  144
      20:30 min @ 5.7mph 
2 mile    9:25  (cumulative 20:42)
      30 min @ 5.6mph
      37 min @ 5.5mph
3 mile    9:44 (cumulative 30:26)
4 mile    9:43 (cumulative 40:09)

4.49 mile  45 minutes

That is all for now. I’m plotting all of this data on an Excel spreadsheet to see how it plots out over the next couple of weeks. Hope to get another good run or two in this weekend! Hope you get yours too!!!   

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