167 bpm

Well today is the first day of December, and I will be 54 in 2 days. I got a bit carried away today on the treadmill, and a I pushed a little harder than I normally do. I maintained my heart rate over 160bpm for the last five minutes of a 45 minute workout and maxed out at 167bpm. That is the highest heart rate I have seen since I turned 50 - maybe even well before that. The last time I can remember seeing higher than 167 was when I was still in the Navy and running on a treadmill in a Navy gym. I remember getting my heart rate just over 170bpm. It was during my last tour so I had to be between 43 and 46 years old - close to 10 years ago. I am pretty happy with current level of fitness.

I feel like I am getting into a good routine of running every other day and doing circuit training every other day. My runs are not long (less than 6 miles total) but I run 4 miles at top aerobic effort. I am seeing steady improvement in my pace. The extra day of recovery really helps. I am down to 6:49 pace for 4 miles. I hope to be down to 6:20 pace by Christmas. When I get down to 6:30 pace, I am going to do a 4 mile test run at 7 minute pace to see where my heart rate is. I will periodically do this test and, it will also serve as an easier recovery day. My goal will be to see a lower heart rate at 7 minute pace over time. When I run hard for 4 miles my heart rate maxes out at 160bpm towards the end of the run. For most of the run my heart rate is in the mid-150s. My goal today is 6:45 pace.

I am trying to get into a routine of running every other day and circuit training every other day. On my run days, I am doing about 6 miles  - 4 miles hard with a warm up and warm down. My best time to date for the 4 miles is 28:40 (7:10 pace). My heart rate went over 160bpm during that run. I find that my heart rate goes up much easier when I have a day of rest. My circuit training consists of stride jumps, alternating with push-ups, pull-ups, curl-ups, and dips. I take very short rest between exercises so my heart rate stays over 120bpm during the workout.

I need to spend a lot more time on maintaining my flexibility, especially my hamstrings and calves. I think the lack of a good stretching routine is the root cause of my sore and stiff lower back. I felt much better today, and I plan to continue easy aerobic running for at least one hour. I hope to add one longer run (up to two hours) on the weekend and a speed workout midweek - something like 6 X 1/2 mile @ 6:20 pace.

Here is my Running Calendar to date: I just made it so there are only two entries. More to come...