Slow runner retired and other topics
hey Jason, I just noticed that you are not slowrunner anymore, when did you make the switch? You definitely aren't a slow runner, I am just curious as to how long I have neglected to notice.
Yesterday, MLK day, was beautiful and sunny 53 so I went for a rare outside run. Down Brady st. (wicked 4 minute hill) and ran along the river to the train bridge, then back. Got some new shoes and felt good so I ran a 7:15 pace. 3.6 miles, 26:08. Averaged a 163 heart rate, maxed at 183 on Brady st hill on the way back home. Gym was closed so no weights. 184 lbs, 23% bf.
Today, tuesday, not so beautiful, but sunny 33 so I ran inside. Lifted chest and shoulders, to make up for yesterday, then ran 4.25 miles in 29:50. That my friends is a 7:01 pace, my best in more than 5 years. Average hear rate was way up but I felt fine, 169 (as measured by the machine, not my monitor which I forgot in my bag) and I hit a max of 181, which I don't believe for a second because in the final quarter mile I was running at a 10.0 mph pace and my heart rate was at 174. 183 lbs, 23% bF. Also, I bench pressed 60 lb dumbbells 4 times today, my previous max was 55 before Christmas.
Yesterday, MLK day, was beautiful and sunny 53 so I went for a rare outside run. Down Brady st. (wicked 4 minute hill) and ran along the river to the train bridge, then back. Got some new shoes and felt good so I ran a 7:15 pace. 3.6 miles, 26:08. Averaged a 163 heart rate, maxed at 183 on Brady st hill on the way back home. Gym was closed so no weights. 184 lbs, 23% bf.
Today, tuesday, not so beautiful, but sunny 33 so I ran inside. Lifted chest and shoulders, to make up for yesterday, then ran 4.25 miles in 29:50. That my friends is a 7:01 pace, my best in more than 5 years. Average hear rate was way up but I felt fine, 169 (as measured by the machine, not my monitor which I forgot in my bag) and I hit a max of 181, which I don't believe for a second because in the final quarter mile I was running at a 10.0 mph pace and my heart rate was at 174. 183 lbs, 23% bF. Also, I bench pressed 60 lb dumbbells 4 times today, my previous max was 55 before Christmas.
posted by John J Cherry at 11:59 AM
3 Comments:
I decided on the name change coming back from Christmas and since then I’ve been trying to think of something to replace it, but for now I’ll just be Jason. Maybe I’ll be “Racing Heart” for a while.
You’re a running machine. That’s better than an average speed of 8.5 mph. Not that I need to tell you. Congratulation and excellent work! I on the other hand am just trying to get comfortable at 2.75 miles. My times for the last three run have been basically flat. Actually this morning was a bit slower than last Tuesday. I did it in 21:21 for a 7:45 pace, ahr including cool down was 174 bpm and max was 192 bpm. I slowed a bit for my third to last lap because I really wanted to finish the distance.
This brings up my short term running goals. Checked my resting heart rate again and I’m in the low 60’s. I can get it down to high 50’s with good breathing. So I might be pushing a bit too heard based on the equations you shared.
Your equations give me a workout range of somewhere in the 150 to 160 range. My most recent two runs I’ve been at 170+ while running with almost half of my run at 180+. I’m pretty sure I’d have been getting these same kinds of numbers if I’d bothered to measure for the past couple of months. My plan for now is to finish out the week running as I normally would, but measuring my heart rate. Then I’m going to reconsider the run I’m doing. I’m not anxious to slow my times down as you can imagine, but I want to train smart here and not try to me Superman (or John Cherry as the case may be.)
Now to make myself feel good; after 21 weeks I’ve lost a total of 28 pounds and gone from 24% to 17.5% body fat. That means 18 of those 28 pounds lost where fat! My run when from about 2.25 miles at 9:30 to 2.75 miles at 7:45. Now my 35th birthday is about 25 weeks away and my goal is to be five pounds heavier with less that 14% body fat and running three sub-seven minute miles. We’ll see if I make it.
Awesome Jason, you're my hero in so many ways. Thanks for the swimming DVD, it made it here today. GOtta go to class now, see ya.
Sorry to have disappeared lately. In response to John's earlier post about finding time to work out, the answer is unfortunately a no. I have been playing some bball as mentioned previously, but haven't gotten out running at all until yesterday. I did some testing with the knee brace and since I was already dressed in exercise garb I just threw on a pair of soccer shorts over the spandex and hit the track upstairs. Yes there was a link just there and you should check it out if you want to see what it all looks like. Those pictures were actually taken during some testing I did in mid-December, but I was doing the same thing yesterday. As for the run, I didn't have much time so I just did 3 miles. First mile was a warm-up, 8 min. Then I wanted to pick up speed and try to hit 7 for the last two. Unfortunately I fell short and could only pull of a 7:30 pace. I could have pushed it harder and faster, but I probably did push it hard enough because my legs are a little sore today. Anyway, I think that is it for me for now. If I get done preparing the materials I need to tonight I may get out to play bball tonight, and either way I have some more testing to do tomorrow that is a little more strenuous, so I will get a work-out then as well. At least I am getting some exercise. You guys are awesome though. John, your paces are amazing. Jason, your weight loss is inspiring and very motivational for me. Keep it up!
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