Tomorrow marks the end of the second week of trying to retrain my slow-twitch muscle fibers. I know when it comes to running, I am a Type A and want instant results, and this process is anything but that. Barely jogging for 20 seconds out of every minute (at best) is not my idea of a workout but a bit torturous. I'm praying it all pays off in a month or two.
Completed all of my workouts but I wouldn't say I enjoyed them. Still, I'm trying to embrace non-identification as a runner and the principle of gradual progress. That's probably the biggest challenge. Plodding along and believing this will help.
Saturday, November 6, 2010
Wednesday, October 27, 2010
Starting (Way Beyond) Over
So I'm starting over with this blog. That's because I'm starting over with running in a way and I'm hoping to track what happens.
I've been running but my fitness hasn't improved. For nearly two years. In fact, I've lost fitness. After a multitude of tests and visiting with a few cardiologists, there is nothing wrong with my heart. And yet, no matter how slowly I jog, my heart rate soars after only a quarter to a half mile. No gentle increase in HR just a jump from 115 to 150 in less than a mile. And only higher from there.
It got to the point where I would bonk after only 2 or 3 miles because my HR was at 180 for most of the run. Crazy -- and frustrating.
I've done VO2 max tests at Ohio State University recently which didn't show much either. So I had just decided to start slowing down more and more in hopes of lowering the heart rate. It seemed to be working a little. I'd gotten up to 5+ miles on my LSD and 3 miles on my other runs. And I'd brought my heart rate down from the upper 170s to 150s and 160s mostly. I never see the 130s much less 120s, which is where I should be on LSDs (126-132). And my recovery rate is lousy. After walking and stretching, I can still be at 115 bpm.
I also started to pay better attention to fueling. And recently decided to contact a running friend about nutrition. This guy runs sub 3-hour marathons and bikes a bazillion miles a year. He's actually getting ready to start another career in nutrition. We've started with me doing a food journal. As part of our emails back and forth, I explained to him my heart rate issue. Turns out he has experienced the exact same thing. He said I have to develop my slow twitch muscles. He recommended a book "Heart Monitor Training for the Compleat Idiot" yes "compleat" not "complete." The book is on its way. In the meantime, I am following Dick's advice about how to do my workouts.
I am to keep my heart rate no higher than 126 and no lower than 118 for one hour 3 times a week. If that means walking most of the way, then so be it. One day a week I get to do a run 160+ bpm for 30 minutes. That will be no problem at all. But keeping my heart rate below 126 is impossible with the slowest of jogging.
I've done the 1-hour workout twice now. It is frustrating and boring walking so much, but I know it will pay off. Dick reminded me that while I enjoy my long slow runs, they aren't doing me any good. In fact, none of my runs have really been doing me any good. I work too hard all of the time.
This could take a few months to get to the point where I can run and keep my heart ratte down but it'll be worth it. Dick says that within 3 weeks or a month I should be running more than walking. This is not a whole lot of fun, but not being able to run more than 7 miles without getting sick or hurt over the past 2 years hasn't been fun either.
One more thing: my chirunning form has been great and makes running so much easier that I want to run more and more but my heart rate just won't allow it. If I can get the heart rate down, I know good things are in my future. I know I have a half marathon and full marathon in me, maybe more. I just have to bring it out. And this appears to be my only chance.
I've been running but my fitness hasn't improved. For nearly two years. In fact, I've lost fitness. After a multitude of tests and visiting with a few cardiologists, there is nothing wrong with my heart. And yet, no matter how slowly I jog, my heart rate soars after only a quarter to a half mile. No gentle increase in HR just a jump from 115 to 150 in less than a mile. And only higher from there.
It got to the point where I would bonk after only 2 or 3 miles because my HR was at 180 for most of the run. Crazy -- and frustrating.
I've done VO2 max tests at Ohio State University recently which didn't show much either. So I had just decided to start slowing down more and more in hopes of lowering the heart rate. It seemed to be working a little. I'd gotten up to 5+ miles on my LSD and 3 miles on my other runs. And I'd brought my heart rate down from the upper 170s to 150s and 160s mostly. I never see the 130s much less 120s, which is where I should be on LSDs (126-132). And my recovery rate is lousy. After walking and stretching, I can still be at 115 bpm.
I also started to pay better attention to fueling. And recently decided to contact a running friend about nutrition. This guy runs sub 3-hour marathons and bikes a bazillion miles a year. He's actually getting ready to start another career in nutrition. We've started with me doing a food journal. As part of our emails back and forth, I explained to him my heart rate issue. Turns out he has experienced the exact same thing. He said I have to develop my slow twitch muscles. He recommended a book "Heart Monitor Training for the Compleat Idiot" yes "compleat" not "complete." The book is on its way. In the meantime, I am following Dick's advice about how to do my workouts.
I am to keep my heart rate no higher than 126 and no lower than 118 for one hour 3 times a week. If that means walking most of the way, then so be it. One day a week I get to do a run 160+ bpm for 30 minutes. That will be no problem at all. But keeping my heart rate below 126 is impossible with the slowest of jogging.
I've done the 1-hour workout twice now. It is frustrating and boring walking so much, but I know it will pay off. Dick reminded me that while I enjoy my long slow runs, they aren't doing me any good. In fact, none of my runs have really been doing me any good. I work too hard all of the time.
This could take a few months to get to the point where I can run and keep my heart ratte down but it'll be worth it. Dick says that within 3 weeks or a month I should be running more than walking. This is not a whole lot of fun, but not being able to run more than 7 miles without getting sick or hurt over the past 2 years hasn't been fun either.
One more thing: my chirunning form has been great and makes running so much easier that I want to run more and more but my heart rate just won't allow it. If I can get the heart rate down, I know good things are in my future. I know I have a half marathon and full marathon in me, maybe more. I just have to bring it out. And this appears to be my only chance.
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