Running - Good for the Heart

Have a great Valentine's Day!

Above image - Smashing Magazine
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Five Times a Week

Exercise Zones

We’ve all seen these Target Heart Rate charts. Find your age group and then decide how hard the work-out is after counting your heart rate. But how effective are these charts?
Here is one of the basic formulas:
Take 220, subtract your age, = HRmax.
But Daniels (Daniels’ Running Formula) found an elite runner who had a HRmax of 148bpm. He was only 30. So if he used this formula he would be seriously over-training.

“Like any muscle, the heart’s strength and effectiveness is increased through regular endurance exercise.” Galloway

What I’m looking for is moderate workout level. I’m increasing my aerobic workouts to 5 times a week. I don’t want them all to be at max levels. (Thinking 3 Max and 2 Mod.) What heart rate would be a mod workout for me? If I go too slow - no aerobic boost. So I guess I better find my HRmax average - then put on my math cap and workout out a 60% zone.
Looks like I will be wearing that uncomfortable heart rate detector belt for a few workouts...

Physiologicalbabble

"Studies indicate that approximately 10% of otherwise healthy individuals cannot improve their aerobic capacity with exercise at all." -Wiki

I could try this - Shuttle Test Run
And don't forget about EPOC

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Fall Celebration 8K Race

The Course


Following part of Pre’s Trail and then crossing two foot bridges.

The Weather

It never rains in Eugene.

The Post Race Grub

Bananas and oranges and bagels and muffins.

The Draw Prize

A windbreaker from the inaugural 2007 Eugene Marathon. A little big on me, but OK for over a sweater.

Actual Footage

I stopped very briefly to take a picture. [see my shadow] – What a gorgeous day! And I beat last year’s PR by 10 seconds. W00t
Thanks for all the pre-race support words. It matters!

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Runners Love Coffee

The #1 drug for runners – caffeine! (Well, for some, after Advil.)
Over the years I’ve tried many different methods of making coffee at home. It seems like I’m always searching for that best Cup of Joe.
This is especially important now, since I am allowed only one cup a day. (Heart arrhythmias...)
(Years ago I use to drive over the border to Seattle for coffee – home of the first Starbucks.)
Right now the best home brew is what I make with the portable Melitta cone and fresh ground beans of course!

Red eye: A cup of drip coffee with one shot of espresso in it. Also known as a slingblade, a depth charge, a shot in the dark, an Al Pacino, an autobahn, a "Canadiano,” a quantum or a hammerhead.

How do you get your fix?

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1 Mile Challenge Unsuccessful

Runnerkara – beat a 7:15 PR from 2006 – I’m not getting any younger!
So close...racing solo is just no fun...



Hopefully Reid had better results.

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Inspirational Runner

Another amazing story from a runner trying to qualify for the 2008 Olympics.
Paul Stoneham is 37 and he’s been dreaming of being in the Olympics since he was 11. His story will inspire all of us who have been set back by injuries.
He quit his job 3 years to start training for the Olympics. When was the last time you really wanted something so bad you would quit your job? His sacrifices are inspiring.
If all goes well he will be here in Eugene, for the U.S. Olympic Trials.
To qualify he must run must run a 10k in under 28:15 – (that’s why I’m not an Olympian.)

“Stoneham weighs 135 pounds. He has 3 percent body fat. His resting heart rate is 34. He runs 110 to 120 miles a week; usually along the Trinity Trail...He goes through a pair of running shoes about every three weeks.”

You can check out his life and training here.

Good Luck Paul - I will be cheering you on at the Olympic trials.

“ IF YOU CAN’T SEE IT, YOU CAN’T DO IT ” – Paul

Running Dips Into the Fountain of Youth

After seeing pictures of Joan Benoit Samuelson - I started wondering if running causes you to age prematurely.
However,this article -> “Staying a Step Ahead of Aging” says noway!
A study done my Dr. Wright (a runner herself) tested older athletic people to see what happened to them.

Some astounding highlights from this study::
But please read the full article in the NYT by Gina Kolata.

• Your body has the ability to train at any age.
• Interval training is absolutely crucial.
• Train hard is important.
• As you age - more rest days are needed.

What I also found interesting in this article was the part about the maximum heart rate. Apparently the heart slows down naturally with the aging process. (In the big picture it will eventually really slow down. So enjoy your runs while you can.)

As for Joan - I would contribute her older looks to the continual exposure to outside elements. You really must wear sunscreen. I lather a SPF of 45 on my face, neck and hands before every run!

BTW
Running stresses the bone which is great for maintaining bone density.
“Women in their 40s can expect a 10% loss of vertebral bone mass.” (Think hunched over old ladies.)

Have a great Monday and keep on running ~

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Asleep At The Gym

I looked at the player which sat naked in my hand, the ear phones were missing…
This should make for an interesting workout – no diversions just workout.
I actually worked each muscle set more vigorously as my focus was on my reps.
Everything was all fine until I jumped on the treadmill!

• 2 minutes – Wishing I wore my glasses so I could read all the small print.
• 10 minutes – The people beside me are talking about roasting a pig. And I don’t want to hear anything about it.
• 12 minutes – The sound of the treadmill motor is putting me asleep. White Noise Trance.
• 17 minutes – Watching the fitness class in the pool. Even the lifeguard looks board.
• 25 minutes – Decide to do a heart rate test to see what percentile I’m in. Using the BIG CHART on the wall...HR 120 – upped the ramp.
• 30 minutes – trying not to look at the Hot Tub. It’s so damn warm in here!
• 35 minutes – Getting off NOW. Mildly impressed that I lasted that long!

Have a great weekend and don’t forget your ear phones!

A Sleep At The Wheel

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Powerbar Timeline

I still remember the commotion around their booth after a 10k race. (This was way back during the 80s ; )
There was a couple of very healthy looking individuals behind the table and they were cutting up, what looked like, slabs of chocolate with a guillotine paper trimmer. Everyone in line was given a free 2 inch sample of this new wonder fuel for athletes.
They also gave us a booklet with instructions on how to properly use this bar – apparently you had to eat it with a full glass of water. Maybe this miracle Powerbar could turn us into bright eyed robust runners too.
I did buy a few but ended up eating them for a boost while working night shift. They were just too sticky to eat casually and I would guess, not very good for your teeth.
Reading wikipedia, I recently discovered Brian Maxwell (a Canadian and marathon runner) started the Powerbar Company with his girlfriend, Jennifer Biddulph, a nutritionist who later became his wife.
(It may have been Brain himself handing out those free samples many years ago…)

"This was the first "energy bar" for use by endurance athletes, such as ultra marathoners and cyclists, while competing."

The company eventually earned $150 million before it was purchased by Nestlé in 2000 for $375 million.

Sadly, in 2004 Brian Maxwell dropped dead at the age of 51. (Apparent heart attack.)

Today Powerbar has a pretty serious website detailing all their products and also offering free information on anything from cross training to nutrition. Worth checking out.

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How Fast is Your Heart Rate?

While channel surfing the other night, I found a discussion between DR OZ and Oprah. (I’ve never watched Oprah before.) They were talking about vitamin therapy – which I always find interesting. They also touched on the topic of exercise - target heart rates and the amount of exercise people should getting.
He asked a volunteer from the audience to come on stage and try out the elliptical machine. It had the ability to monitor her heart rate. She was only on for about 1 minute – her heart rate was over 140. The Doctor said,

"The fact you got there so quickly is a little bit of concern, because you shouldn't be able to get to your ideal heart rate so fast," Dr. Oz says. "You should be in better shape than that."

So this morning I dug out the HR monitor and strapped it on for my run. I ran a steady rate - fairly comfortable pace – my Half Marathon pace. I think Dr. OZ would be happy with my waveform, I know I was. There was a gradual increase of my heart rate and then a steady maintenance rate.

I think every runner should know:

• Blood pressure reading.
• How fast the heart is beating when working hard.
• How long it takes the heart rate to increase.
• How fast does the heart rate slows down. (Oxymoron?)

Methods for checking your maximum and target heart rates:

The Karvonen Formula (Factors in your resting heart rate.)
Calculator
Target Heart Rates

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