Yesterday

Just for those curious, yesterday I ran somewhere around 3.25 miles with Mark (my son).  I am not sure the exact distance because I took a different route than normal, but it is safe to say that the distance was pretty close.  I had a little cramping in my calves towards the end especially on the inclines.  At first I was running on my tip-toes but not sure that was the most efficient way to do it.  But it was on some steep inclines.  On the more gradual ones I was able to just lengthen out my stride a little more.  

Total time run 40:20.  

Total for the day: 3.25 mi

Total for the week: 5.75 mi

Total for the year: 5.75 mi

So far so good.  Not sure what I am going to do today, but I'll figure something out.  Training plan starts next week.  So until the next post, keep kicking.

Let's start thinking of a plan

So let's start thinking of a plan.  I consulted Runner's World for the training plans and expected times I should get based on two known numbers.  I ran my test mile yesterday and I raced a 5K the Saturday before last.  The results of that are posted below.  

But before I get there I think I need to calculate my max heart rate and base some of the times off of my heart rate.  This will help determine if I am pushing too hard or too easy.  It will also give me a sense of perceived vs. actual effort.  All of which is crucial to an effective training plan.

So let's see what would be my Max Heart Rate (MHR)?

Well there are so many formulas out there so let's go through them and see what we come up with:

MHR=220-age => MHR=220-26=194

MHR=205.8-(.685*age) => MHR=205.8*.685*26=188

MHR=206.3-(.711*age) => MHR=206.3*.711*26=188 (187.8)

MHR=217*(.85*age) => MHR=217-.85*26=195 (194.9)

Online Calulator based on age and Resting Heart Rate of 64 BPM = 194

True Max Heart Rate => TBD 

(I found how to find my true Max Heart Rate which I will do at the track tomorrow)

But for now I think it is safe to say my MHR is some around 194 (since the last lap of my test mile had me at 191 BPM).

Now that I have some clue of how my body is working I can begin the training process.

Runner's world has great training plans which I intend to follow and adjust based on new race times and a balance of my 5K time vs. my mile time.  Which brings me to an interesting question.  Is my 5K actually my mile time * 3.1 miles?  No...but that is based on a track versus and course whose elevation constantly changes.  Was my test mile really a true test mile?  Not sure.  It was warmer than usual and it was after a full day of school.  I had not eaten very well during the day, so that could be a big factor as well.  But for now we will assume it as ground truth, because it is probably close enough.  I think I will time myself again at the end of May.

So let's see what those results were by the way.  

5K Pace		1 Mile Pace
1500m	5:56	1500m	5:32
the mile	6:23	the mile	5:58
3000m(3k)	12:22	3000m(3k)	11:33
3200m(about 2 miles)	13:14	3200m(about 2 miles)	12:22
5000m(5k)	21:15	5000m(5k)	19:51
8000m(8k)	34:58:00	8000m(8k)	32:39:00
5 miles	35:11:00	5 miles	32:51:00
10,000m(10k)	44:18:00	10,000m(10k)	41:22:00
ten miles	1:13:21	ten miles	1:08:30
a half marathon	1:37:39	a half marathon	1:31:13
a marathon	3:23:36	a marathon	3:10:10
5K Pace		1 Mile Pace
8:44 min/mile	Easy run training pace	8:24 min/mile	Easy run training pace
7:16 min/mile	Tempo run training pace	6:59 min/mile	Tempo run training pace
6:33 min/mile	Maxmum oxygen pace	6:18 min/mile	Maxmum oxygen pace
6:04 min/mile	Speed form pace	5:50 min/mile	Speed form pace
8:44 - 9:52 min/mile	Long run training pace	8:24 - 9:30 min/mile	Long run training pace
3:21 min/800	Yasso 800s pace	3:13 min/800	Yasso 800s  pace

So we have those results, an estimated MHR benchmark times and some training plans.  So let's see what happens from now on.  I'll make comments about the how the plan is coming later on.  Until then, keep kicking.

Track Day

Well this afternoon has come and gone. The following are my results.

800m warmup

Stretched

Timed Mile

1st Lap: 1:18    Heart Rate: 167 BPM

2nd Lap: 1:29  Heart Rate: 186 BMP

3rd Lap: 1:35   Heart Rate: 189 BMP

4th Lap: 1:35   Heart Rate: 191 BMP

Overall time:  5:58

Finished off with a mile cool down

Total milage for the day: 2.5 miles

Total for the week: 2.5 miles

Total for the year: 2.5 miles

Needless to say you can easily see that my first lap was way too fast.  My heart rate shot up and my times slowed down.  I think if I had run that about 10 seconds slower I would have been able to run the last 2 laps about 7 seconds faster each.  Overall 4 seconds faster: 5:54.  Not bad for the first day on the track.  Ideally, I need to be at 5:45.  

So for the next blog I'll do some calculations and see where my training plan takes me.  All I know is today Momma probably has Zumba, so I'll take my son for a easy 3 miler.  More to come.  Until then, keep kicking.

This is why I do what I do

Well first let me state that this video above has nothing to do with this blog.  However, I've been wanting to find this video for a long time and finally found it.  So watch it, enjoy, realize that when people don't listen to people like me there is the potential to lose 50 million in a single swoop.  And yes, I was on the ship when this happened. 

But I guess let me begin.  I am doing this for 4 reasons. 1) Because I want to try and reach my goal of getting into the a fast as I possibly can for my age.  Not that I am old or anything, but I want to get fast.  I know this will take lots of time.  2) Because I figured that this would be a good way to keep track of my runs.  Everything I've read says I should keep a log.  Well that's great for when you have the time to break out the log book, write everything down, and then remember the logs when you move. Needless to say I am too lazy and have enough stuff cluttering up my life.  3) Because it will also allow me to keep in touch with all my friends who are on my Facebook, but I simply don't check as often as I should.  4) Finally, because as I eluded to earlier I am a bit lazy and when I have my friends and family giving me a hard time about doing something, well I tend to get it done.

So now what do you need to do.  WELL...bust my chops when you think I am slacking, give praise or encouragement when you feel necessary, and just enjoy hearing from someone who thinks about all of you at some point during his runs.  Who knows maybe this will inspire you get out and run.  Whatever the case I hope that we can help each other through doing this.  

My next post this afternoon will include what I did today, what my goals are, and how I think I am going to get there.  I'll include pictures and videos, maybe music if I can, that I find interesting or that I take during this journey.  I don't think there will be a time limit for this, ie I am training to for just this year, so it may change as the years go on.  I hope that everyone who starts on this journey with me, is there to see it evolve.  Until this afternoon, I am off to read, get a haircut, and think about where I last put an important folder that is driving me nuts that I can't find.  Maybe I'll remember on a run.  Until then keep kicking.