Repeat Threshold Test

Duration = 30:01
Distance = 2.30
Calories = 238
Max HR = 181
Avg HR = 145
Running Index = 40
Max Cadence = 97
Avg Cadence = 86

This was basically a repeat of the test I did on 19 November. This was modified a bit. Warm-up was 7 minutes at 4.0 mph and a grade of 1.5%. At 7:00, I increased the grade to 3.0% keeping the speed at 4.0. The test was 0.3 mph faster after each 90-second interval. Final speed today was 6.7. This is 1.0 mph faster than last time with a lower heart rate.

I'm going to push the time trial back to Friday. While I showed improvement since November, I didn't have the ease that I'm used to. I may still be recovering from the hill runs. At least my form was better. The next one of these will probably be at the beginning of March. I will start that test with a warm-up at 5.0 and increment from there.

Colder Hilly Run

Duration = 36:43
Distance = 2.95
Calories = 314
Max HR = 173
Avg HR = 151
Running Index = 37
Max Cadence = 99
Avg Cadence = 87

Little wind and around 45 F when I started. Same route as last time. A little stiffer and my form suffered. I will definitely make the point to get outside and actually run as much as I can this winter. I was wearing the long leg covers in addition to the hat, jacket, shirt and shorts I was wearing last time.

The major issue is lack of familiarity with hills and maintaining a set pace. I did much better on keeping the cadence up.

I will be taking tomorrow off and then redoing the threshold test. This will be follow on New Year's Day with a time trial to set my targets for the next month. I'm hoping to run a 5K on the 1st of February in Novi, Michigan. This will allow me to set February unless I do particularly poorly.

Hilly Easy Run

Duration = 36:32
Distance = 3.02
Calories = 303
Max HR = 165
Avg HR = 147
Running Index = 44
Max Cadence = 97
Avg Cadence = 88

I managed to get out and run today before the rain got here (still hasn't as I write this). I did two laps around the neighborhood. This route has a steep hill on one end and a shallow hill at the other. A creek runs across the middle of the route. Weather was 60 degrees with overcast. There was some wind, but it was rarely an issue.

I was able to maintain my target cadence during the run. My pace was faster than my target (11:16 vs 12:00). Reviewing the data from the HRM, my heart rate is perfectly in line with the range for the easy run. I need to work on getting more used to managing my pace better when running outside. I'm looking forward to the weather improving up home in Michigan and I can spend more time outside instead of running on the treadmill.

Christmas Lights Stroll

I'm currently visiting my father in Oklahoma. My father, my wife, and I went for a walk to look at the lights in the local neighborhood. We spent about a half hour at an easy pace.

Full strides session

Duration = 50:04
Distance = 4.04
Calories = 467
Max HR = 178
Avg HR = 153
Running Index = 40
Max Cadence = 114
Avg Cadence = 87

Plan for today was a repeat of the plan for Monday: 30 minutes E-pace followed by 6 strides and a cool-down. Plan fully executed.

Comparing the two, I did better in every measure today. I felt better and that may be all the difference there is. My peak heart rate is on the end of the last stride and is lower than the peak of each of the five strides yesterday. The normal drift was a bit slower. In fact, there is a fair portion of the steady pace section that is flat. Yesterday had a steady rise for the entire session. Finally, after only two minutes from the end of the final stride, I had already recovered to a lower heart rate and maintained that all the way to the end of the cool-down.

In cadence, I'm getting better control of the faster speeds. The peak cadence came in the first stride. The rest were all under 105. Also, there is a sharper adjustment at the beginning and the end of each stride. I think part of the rapid improvement I seeing currently is due to significant improvement in my running mechanics. I feel there is some additional efficiency to be gained here before I plateau. As I'm happy with the pace of aerobic development, I focusing on the mechanics for this current cycle. The current sequence completes at the beginning of April.

Making great strides

Duration = 50:03
Distance = 4.06
Calories = 485
Max HR = 181
Avg HR = 157
Running Index = 39
Max Cadence = 111
Avg Cadence = 87

I came up with a protocol for strides on the treadmill. I'd do them as 30 second intervals. I picked 8.0 mph (7:30/mile) for the speed as it is a single button on the control panel. My E-pace is currently 5.0 (12:00). This is a slight increase in pace for this week. The plan calls for 6 strides with a 1 minute rest at E-pace between them. I did the first five with little difficulty. The treadmill takes a bit of time to build up (and slow down) which works well with the intent of strides. I wasn't sure about the last stride and decided to drop it and finish the time at E-pace. I then did a 10 minute cool-down from 4.5 to 4.0 and 3.5 for a minute each and 3.0 for two minutes. I then dropped the speed to 2.5 for 5 minutes. 30 minutes at E-pace ended at 82% of heart rate reserve (HRR). Peak for the strides was 93% HRR and the end of the 5.0 after the 5 strides was 85% HRR. The end of the cool-down was at 55% HRR.

While I didn't do all the strides, I'm still happy with this session. I looked at a previous session that was shorter, slower, and had fewer bursts to a lower speed. That session developed at higher heart rate and peaked at the highest heart rate I've yet seen (which I'm currently using as my 100%, or HRmax). This shows definite improvement. I'm going to stay with the slight increase in pacing.

Today, I hit a milestone in my weight loss effort. My weight this morning was 170. This is the first time I've seen this weight since September 2003. This is 9 pounds since I started this effort last month. Short term, I need to get through the holidays without going crazy, but the extra calorie burn form the training helps. I'm keeping a eye on things to make sure I don't lose at too fast a rate as that way lies injury.

Sunday Long Run

Duration = 45:03
Distance = 3.52
Calories = 411
Max HR = 166
Avg HR = 152
Running Index = 39
Max Cadence = 93
Avg Cadence = 87

Simple Long Run today at E-pace (12:11/mile for my current fitness level)

I set the treadmill at 4.8 and ran that, paying attention to my cadence and foot strike. My target is a cadence of 90. I averaged this during the work phase of this session. The 5 minute cool-down with a stepped reduction in speed is working well.

One advantage of the treadmill is that my wife will read while I run. (I return the favor while she does her session.) Upcoming travel will be interesting to see how I get my time accomplished.