Yesterday I went to the track and ran 10 x 300 meters in 1:02 to 1:00. Then I ran 2 miles in 13:42.
Today I did a 40 minute workout on the treadmill. I ran 7 x 3:00 with 1:00 rest working the pace down to 6:30/mile. Then I did 10 minutes of running 20 second strides with 20 second rest working down to 5:20 pace.
After that I went to the track and ran 10 minutes easy followed by 12 x 100 meters in 20-19 seconds. Then I did 6 x 200 meters in 40 seconds with a 200 meter jog recovery.
Sunday, September 30, 2012
Saturday, September 29, 2012
Thursday, September 27, 2012
Tuesday, September 25, 2012
Today I went to the track and ran 14 x 300 meters (4200 meters fast running). My times descended from 1:06 to 0:56 or 6 minute mile pace to 5 minute mile pace. My heart rate maxed out at 160 bpm after running 300 meters in 1:00 or less. Total time for the workout was 29 minutes. I took a little over a minute rest after each repeat or until my heart rate dropped to about 124 bpm. My overall average heart rate was 147 bpm.
Sunday, September 23, 2012
Today I did a 42 minute short interval heart rate workout on the treadmill with an average heart rate of 148 bpm. But that average is a bit misleading because from the 30 minute mark to the end my heart rate never dropped below 150 bpm and for the last seven minutes (35 - 42 minutes) I kept my heart rate at or above 160 bpm (between 160 -165 bpm). This is by far the longest I have been able to maintain my heart rate above 160 bpm. This tells me that I have raised my threshold heart rate up to or even slightly above 160 bpm. For the last seven minutes I was running 6 minute mile pace with a 5 degree incline (I kept a 5 degree incline for the entire workout) which is equivalent to a 4:45 mile pace effort on a track.
Saturday, September 22, 2012
Great training the last three days!
Thursday I did a 35 minute heart rate workout on the treadmill. I worked up to a maximum intensity of 5:41/mile at a 5 degree incline - equivalent to about a 4:30 mile pace effort on a track. I was very comfortable with my heart rate at 155 bpm.
Friday I went to the track and did a 40 minute heart rate workout at my highest intensity since I started training seriously this summer. My average heart rate was 150 bpm. I kept my heart rate between 155 and 160 bpm for the last 10 minutes. I feel like my threshold heart rate is now close to 160 bpm.
Today I went to the track and did a 30 minute heart rate workout. My average heart rate was 148 bpm. I felt comfortable with my heart rate in the high 150s. I then ran 5 x 300 meters allowing my heart rate to drop to 120 bpm after each 300.
My times were 0:57, 0:56, 0:55, 0:54, 0:55.
This is the first time I have averaged a sub-5 minute pace mile with my 300 meter repeats. My heart rate was 164 bpm after the first 300 and 160-161 after the next 4 repeats. I am not sure why my heart rate went so high after the first 300. The five 300 meter repeats took a total of 12 minutes with an average heart rate of 148 bpm.
Thursday I did a 35 minute heart rate workout on the treadmill. I worked up to a maximum intensity of 5:41/mile at a 5 degree incline - equivalent to about a 4:30 mile pace effort on a track. I was very comfortable with my heart rate at 155 bpm.
Friday I went to the track and did a 40 minute heart rate workout at my highest intensity since I started training seriously this summer. My average heart rate was 150 bpm. I kept my heart rate between 155 and 160 bpm for the last 10 minutes. I feel like my threshold heart rate is now close to 160 bpm.
Today I went to the track and did a 30 minute heart rate workout. My average heart rate was 148 bpm. I felt comfortable with my heart rate in the high 150s. I then ran 5 x 300 meters allowing my heart rate to drop to 120 bpm after each 300.
My times were 0:57, 0:56, 0:55, 0:54, 0:55.
This is the first time I have averaged a sub-5 minute pace mile with my 300 meter repeats. My heart rate was 164 bpm after the first 300 and 160-161 after the next 4 repeats. I am not sure why my heart rate went so high after the first 300. The five 300 meter repeats took a total of 12 minutes with an average heart rate of 148 bpm.
Wednesday, September 19, 2012
Today I went to the track and did my heart rate workout for 30 minutes at a higher level of intensity - my average heart rate was 145 bpm.
Then I ran 5 x 300 meters. Times were:
1:00, 1:00, 0:59, 0:58, 0:57
I am modelling my training after Roger Bannister, the British miler who broke the 4 minute mile barrier in 1954. He trained 30 minutes a day on his lunch break while he was in medical school. He ran on a nearby track and did mostly all fast short interval running every day.
Most of my workout is below my aerobic threshold heart rate (about 156 bpm). Only the 1500 to 1600 meters of repeats are above my threshold. When I finished my last 300 today, my heart rate was 159 bpm. All five 300s took a total of 11:00 with an average heart rate of 146 bpm. I allowed my heart rate to drop to 120 bpm after each 300 meter repeat.
Then I ran 5 x 300 meters. Times were:
1:00, 1:00, 0:59, 0:58, 0:57
I am modelling my training after Roger Bannister, the British miler who broke the 4 minute mile barrier in 1954. He trained 30 minutes a day on his lunch break while he was in medical school. He ran on a nearby track and did mostly all fast short interval running every day.
Most of my workout is below my aerobic threshold heart rate (about 156 bpm). Only the 1500 to 1600 meters of repeats are above my threshold. When I finished my last 300 today, my heart rate was 159 bpm. All five 300s took a total of 11:00 with an average heart rate of 146 bpm. I allowed my heart rate to drop to 120 bpm after each 300 meter repeat.
Tuesday, September 18, 2012
Well, here is the latest update. I decided AGAINST steady state running because of the risk of injury, and I just sense I get more out of running short bursts and with short walking recoveries maintaining my heart rate in specific zones.
My workout for the last five days has been basically the following:
30 minutes of running and walking keeping my heart rate between 120 - 130 bpm for first 10 minutes, 130 - 140 for second 10 minutes, 140 - 150 bpm for third 10 minutes. (average heart rate 142 bpm)
10+ minutes that includes 5 x 300 meters with 1:00 rest or until my heart rate dropped to 120 bpm. (average heart rate 143 bpm)
I did this for three consecutive days. Times for the 300s were:
1) 1:06, 1:05, 1:04, 1:03, 1:02
2) 1:05, 1:04, 1:03, 1:02, 1:00
3) 1:04, 1:03, 1:02, 1:00, 0:57
The fourth day I ran basically the same for the first 30 minutes and then ran 4 x 400 meters. Times for the 400s were:
1:26, 1:24, 1:22, 1:19
Today I did the first thirty minutes a little easier (average heart rate 135 bpm). It was very windy on the track so I ran 8 x 200 meters. Total time for the 200s was 15 minutes with an average heart rate of 142 bpm. Times for the 200s were:
0:40, 0:40, 0:40, 0:39, 0:39, 0:39, 0:39, 0:38
My workout for the last five days has been basically the following:
30 minutes of running and walking keeping my heart rate between 120 - 130 bpm for first 10 minutes, 130 - 140 for second 10 minutes, 140 - 150 bpm for third 10 minutes. (average heart rate 142 bpm)
10+ minutes that includes 5 x 300 meters with 1:00 rest or until my heart rate dropped to 120 bpm. (average heart rate 143 bpm)
I did this for three consecutive days. Times for the 300s were:
1) 1:06, 1:05, 1:04, 1:03, 1:02
2) 1:05, 1:04, 1:03, 1:02, 1:00
3) 1:04, 1:03, 1:02, 1:00, 0:57
The fourth day I ran basically the same for the first 30 minutes and then ran 4 x 400 meters. Times for the 400s were:
1:26, 1:24, 1:22, 1:19
Today I did the first thirty minutes a little easier (average heart rate 135 bpm). It was very windy on the track so I ran 8 x 200 meters. Total time for the 200s was 15 minutes with an average heart rate of 142 bpm. Times for the 200s were:
0:40, 0:40, 0:40, 0:39, 0:39, 0:39, 0:39, 0:38
Friday, September 14, 2012
Over the past few days I have been doing my heart rate workout.
Monday the time was 45 minutes with a 143 average heart rate.
Tuesday was 40 minutes with a 141 average heart rate.
Wednesday I ran on the tread mill for 40 minutes with a 141 heart rate average. I used a 5 degree incline.
Yesterday I went to the track and did 30 minutes with a 139 heart rate average. Then I did my first workout geared to run a sub-5 minute mile. I decided to start at 20 sec/100 meter pace (5:20 mile pace). I did 4 x 100 m in 20 seconds, 1 x 200 meters in 40 seconds, 1 x 300 meters in 1:00. My next workout I will add a 400 meter repeat and maybe a 500 meter repeat. I will move down to 19 sec/100 meters when I am able to complete this workout (a 20 sec/100 meter pace) through 800 meters (2:40).
My heart rate was 156 bpm after 200 meters in 40 seconds and 156 bpm after 300 meters at 1:00. This tells me that my threshold heart rate is 156 bpm.
So I am going to attempt running "steady state" fast aerobic runs with my heart rate in the high 140s - low 150s during the last 30% of my run. So if I run 45 minutes straight, I would like the last 15 or 20 minutes to be in my fast aerobic zone (145 - 152 bpm). I should stay aerobic as long as I stay a few beats below my threshold (156 bpm). This is a risk because it puts more stress on my legs, especially my left foot. My legs and feet are feeling pretty good and I think the risk is worth the added training benefit. Steady state fast aerobic running, for me, is the most effective way to gain the highest possible level of fitness.
I will do my anaerobic workout like the one I did yesterday and as I described in an earlier entry, twice a week or once every three days.
Monday the time was 45 minutes with a 143 average heart rate.
Tuesday was 40 minutes with a 141 average heart rate.
Wednesday I ran on the tread mill for 40 minutes with a 141 heart rate average. I used a 5 degree incline.
Yesterday I went to the track and did 30 minutes with a 139 heart rate average. Then I did my first workout geared to run a sub-5 minute mile. I decided to start at 20 sec/100 meter pace (5:20 mile pace). I did 4 x 100 m in 20 seconds, 1 x 200 meters in 40 seconds, 1 x 300 meters in 1:00. My next workout I will add a 400 meter repeat and maybe a 500 meter repeat. I will move down to 19 sec/100 meters when I am able to complete this workout (a 20 sec/100 meter pace) through 800 meters (2:40).
My heart rate was 156 bpm after 200 meters in 40 seconds and 156 bpm after 300 meters at 1:00. This tells me that my threshold heart rate is 156 bpm.
So I am going to attempt running "steady state" fast aerobic runs with my heart rate in the high 140s - low 150s during the last 30% of my run. So if I run 45 minutes straight, I would like the last 15 or 20 minutes to be in my fast aerobic zone (145 - 152 bpm). I should stay aerobic as long as I stay a few beats below my threshold (156 bpm). This is a risk because it puts more stress on my legs, especially my left foot. My legs and feet are feeling pretty good and I think the risk is worth the added training benefit. Steady state fast aerobic running, for me, is the most effective way to gain the highest possible level of fitness.
I will do my anaerobic workout like the one I did yesterday and as I described in an earlier entry, twice a week or once every three days.
Sunday, September 9, 2012
Friday, September 7, 2012
I haven't written in a few days. I have been trying to decide if I wanted to make some changes in my training and have been thinking and experimenting. Russ has expressed interest in running a sub-5 minute mile so I have thought about how best to do that. Long story short, I have decided to go back to a kind of heart rate training that I have been doing off and on for the past few years - since I came to New York. My workout today is basically what I will be doing most days.
I went to the track and ran wearing my heart rate monitor. I did intermittent running and walking keeping my heart rate in specific zones. Here is how it went:
I began by running until my HR reached 130 bpm and then walked until it dropped to 127-128 and then ran again to take it back up to 130 bpm. I did the same thing in each respective HR zone.
0 - 5 minutes: HR 125-130 bpm
5 - 10 minutes: HR 130-135 bpm.
10 -15 minutes: HR 135-140 bm
15- 20 minutes: HR 140-145 bpm
20 - 35 minutes: HR 145 - 150 bpm
35 - 50 minutes: HR 150 - 155 bpm (156 bpm is my threshold HR)
Overall average HR for 50 minutes was 146 bpm
This is a controlled workout that I can do some version of every day. Every other day running doesn't work because on the days I don't run, I don't sleep as well, and I retain too much water necessitating frequent trips to the bathroom. This type of training has several advantages. The main advantage is that I can keep my HR in my training zone for 50 minutes or longer without having to run 50 minutes straight. This vastly lowers the risk of injury. Also when I do run, it is fairly fast and for a short time. It doesn't take long to raise my HR 4 or 5 bpm. I can concentrate on staying relaxed while running fast. I can maintain good form throughout the workout because I never run long enough to allow my form to deteriorate.
After Russ runs his triathlon on September 23, I hope we can meet on the track once or twice a week and do workouts specifically designed to run a sub-5 mile. Here is the workout that enabled me to run a 4:40 mile in the late 1990s.
4 x 100 meters in 17 sec
1 x 200 meters in 34 sec
1 x 300 meters in 51 sec
1 x 400 meters in 1:08
1 x 500 meters in 1:25
1 x 600 meters in 1:42
1 x 700 meters in 1:59
1 x 800 meters in 2:16
Basically we are establishing a 17 second 100 meter pace (4:32 mile pace) and just extending the distance at that speed 100 meters every repeat.
Of course we will start at a 22 or 23 second 100 meter pace and drop one second/100 meters every time we do the workout or every week. When we can complete the workout at a 17 second/100 meter pace, we will be ready to run a sub-5 minute mile.
I went to the track and ran wearing my heart rate monitor. I did intermittent running and walking keeping my heart rate in specific zones. Here is how it went:
I began by running until my HR reached 130 bpm and then walked until it dropped to 127-128 and then ran again to take it back up to 130 bpm. I did the same thing in each respective HR zone.
0 - 5 minutes: HR 125-130 bpm
5 - 10 minutes: HR 130-135 bpm.
10 -15 minutes: HR 135-140 bm
15- 20 minutes: HR 140-145 bpm
20 - 35 minutes: HR 145 - 150 bpm
35 - 50 minutes: HR 150 - 155 bpm (156 bpm is my threshold HR)
Overall average HR for 50 minutes was 146 bpm
This is a controlled workout that I can do some version of every day. Every other day running doesn't work because on the days I don't run, I don't sleep as well, and I retain too much water necessitating frequent trips to the bathroom. This type of training has several advantages. The main advantage is that I can keep my HR in my training zone for 50 minutes or longer without having to run 50 minutes straight. This vastly lowers the risk of injury. Also when I do run, it is fairly fast and for a short time. It doesn't take long to raise my HR 4 or 5 bpm. I can concentrate on staying relaxed while running fast. I can maintain good form throughout the workout because I never run long enough to allow my form to deteriorate.
After Russ runs his triathlon on September 23, I hope we can meet on the track once or twice a week and do workouts specifically designed to run a sub-5 mile. Here is the workout that enabled me to run a 4:40 mile in the late 1990s.
4 x 100 meters in 17 sec
1 x 200 meters in 34 sec
1 x 300 meters in 51 sec
1 x 400 meters in 1:08
1 x 500 meters in 1:25
1 x 600 meters in 1:42
1 x 700 meters in 1:59
1 x 800 meters in 2:16
Basically we are establishing a 17 second 100 meter pace (4:32 mile pace) and just extending the distance at that speed 100 meters every repeat.
Of course we will start at a 22 or 23 second 100 meter pace and drop one second/100 meters every time we do the workout or every week. When we can complete the workout at a 17 second/100 meter pace, we will be ready to run a sub-5 minute mile.
Monday, September 3, 2012
My body responded to the day off when I went to the track this morning (mid-morning). It wasn't hot but the humidity was high. I did my usual 8 x 800 meters. My times were 3:20, 3:16, 3:14, 3:12, 3:10, 3:10, 3:10, 3:08. This is my fastest overall average since I started going to the track this summer. It also shows me that I need that day off in between runs. Running everyday just does not give my body enough time to recover and repair. I am going to go to every other day running for a while and see how it goes. That will also give me more time to do upper body exercises on the days I don't run. I will keep track of the amount of time OVER a 3:00/800meter average or 24:00 total run time for each workout. My goal will be to get my total time down to 24:00 by Thanksgiving. Today I was 1:40 over a 6:00/mile average (3:12/800 or 25:40 total run time). I averaged 6:25/mile. When I run again on Wednesday, my goal will be a total run time of less than 25:40.
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