Oh dear! How has a week gone by already?
Forgive me...it has been a busy few days.
So, just for the record, yes! I did my workout on Saturday morning (the last of three 24/6 days) and then got out there Monday evening and graduated to 23/7. I can't believe I am actually running (okay, jogging) seven of 30 minutes. You DO remember that I could barely do one minute three weeks ago, right? I'm pretty pumped about it!
I've learned a few things along the way:
1. My heart-rate-monitor-bra-thingy is amazing! (A) It's a good sports bra, (B) the little "reader" snaps onto those two snaps in the front inside against me, and (C) the watch receiver can be set with my lower and upper heart-rates in my target zone!
2. My target zone. Here's the math: 220-49 (my age) = 171. Take that 171 and multiply by 65% to get the low end of my "zone" = 111. Take 171 x 85% for the upper end = 145. That's my range for optimum fat burning, toning and cardio-vascular work. I enter those numbers into my watch and while I'm working out it beeps at me (two little friendly beeps) if I'm either too high or too low. Very cool.
3. I'm having trouble staying in my zone. Just walking on our local rolling terrain puts me right there...like 113-115. Which I suppose is good, but I'm trying to build up to running. But right now, in my current condition, I SPIKE up to 150 - 175 any time I even jog. Okay running gurus, I need some input here. I'm guessing that as I continue to stay at this, my heart-rate will adjust. Is that true? I'm hoping so. While I don't mind walking, I'm kinda liking the idea that my workouts can be 30-45 minutes instead of 1 to 1.5 hours. Help me out.
4. My knees may determine my overall success at this. They are constantly reminding me that I'm 50 pounds overweight and 49 years old! Yet, I am determined to continue until I'm convinced I cannot do this...and I'm a pretty stubborn gal!
Next week, I'll add an item to my stats: my MMW - Monday Morning Weight. At this point I haven't seen any change (insert heavy sigh here). I'm just gonna believe I'm building muscle right now.
Tomorrow is another 24/6 day on my schedule. I get two of those this week. Looks like I might be running in the rain! See you then!
6 comments:
Donna, you are exactly right about your heart rate. Heart rate is affected by the temperature (higher heart rate on hotter days), fitness, age, gender and many other factors. The average person's resting heart rate is around 70bpm. An endurance athlete (swimmer, cyclist, runner) will have a much lower resting heart beat - usually around 50 bpm. The more you exercise and continue to equalize the ratio of running to walking, the more endurance your body will build - thus requiring less oxygen and less work from your heart. Just keep it up!
I've read that the formula you are using to determine max heart rate isn't all that reliable. But short of having a stress test, I use the same formula. So take it with a grain of salt. Most people say that when running you should be able to have a conversation, not a full on conversation, but you should be able to say short sentences without gasping for air. If you can do that you are in a good zone.
Yes, the more you run, the easier it will get. Just be VERY PATIENT and don't push.
Also, I highly recommend stretching after you run. I wasn't, my calves tightened up and now I have tendonitis in my ankle. Yes, getting old sucks :)
You are making great progress. Keep up the good work.
It's amazing how much endurance you've gained in a short time. Weirdly, when I started running a lot, everybody told me I looked "so skinny," but the scale barely registered any difference, so take THAT number with a grain of salt, too. It's aaaaaall about how it looks. :)
Rach, Steve laughed at that "buidling muscle" line. He said it was the Scarlett O'Hara in me..."I'll just think about that tomorrow." Denial at it's best. Ha Ha!
Lisa and Brent...Wow! Thanks for all the information and encouragement. I'll keep at it...and let you know how it goes! Lisa, I'm a "follower" on your blog as well. Any particular favorites of yours?
I love Bobbie's blog at http://nhershoes.blogspot.com/. She updates several times a day and has lots of really good ideas for eating healthy. She is also a runner, just ran the San Diego Rock 'n Roll Marathon this past Sunday and she is just a very sweet person.
I also like Danica's blog at http://chicrunner.blogspot.com/. She updates often too and has some really good tips for running.
All the blogs in my blogroll are really good and inspiring.
Sorry I don't know how to put links here.
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