VO2 Max - Run 1

Saturday April 2nd - I focused on my form.   This included:  taking smaller quicker steps & falling forward.

I ran with my phone with the metronome app.  I think my heart rate seems wrong.  Which could be a problem because I should be focusing on my heart rate. 



Warm Up:

distance	time	Pace	HR Avg.	Calories
0.66	10:00	15:07	122	61

Run:

distance	time	Pace	HR Avg.	Calories
2.46	30:00	12:10	111	274

VO2 Max Test

I did the VO2 Max Test with Melissa Dalio.  This was the same person that John & Zoya used.   I decided that since they all started out slow like me and now can run really fast and I want to get faster that I should give it a try.


My Zones:
1 = 160-168.   This would be a brisk walk.
2 = 169-176.  This is where I burn most fat.  This is WHERE I NEED TO TRAIN.
3 = 177 - 180.  DO NOT TRAIN HERE!!
4 = 181 - 187.  I can add this after I get a good base from zone 2.
5a = 188-189.
5b = 190 - 191.  This would be track work - speed.
5c = 192+

I am not good at burning fat, instead I burn the sugar. (ie. my body goes straight to anaerobic exercise.)

Right now I take 158 steps/minute.  I should be taking 180 steps/minute!!!  Run with a metronome.
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Smaller Quicker Steps: 
Goal: My foot strike should be directly below me (not out a mile in front of me like I normally ran). 
I should be able to take 180 steps/minute.  (not the 158 that I have been).
Execution: Run with a metronome set at 180 beats.


Falling Forward:
Goal: This will help my speed and overall fitness.
Execution: Think that someone has put a belt around my hips and is pulling backwards and I want to keep running forward. 

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Workout Plan:
Warm Up: 20 minutes Walking.  (Try to stay in zone 1).
30 Minute Run 3 times a week in zone 2.
Focus on my form: land on the ball of my feet & slight tilt forward.
Take more tiny steps.
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March 2011

Started off strong, then slacked.

1st: 4 mile run.  Longest in awhile.  Decent pace.  New shoes are a big difference.
2nd: Personal Trainer Session.  Then went swimming for 20 minutes.  Definitely tired when I was done.
4th: This was the sorest I have been after a training session.  Ended up walking with Mike & the dogs.  Nice pace.
5th: 9 mile hike with the Northern Virginia Hiking Club.  Went to Manassas National Battlefield with Mariette.
6th: Went to the Reston Community Center for the first time and went swimming.  It was very crowded so didn't really do laps, but worked on keeping my face in the water.
7th: Ran 3 miles with Melissa.  We were both slow.
8th: Personal Training Exercises.
9th: Went for a short run, I was tired and sore. 


We went to NY for wedding details and I did nothing.

15th: Went for a 3 mile run with Melissa.  I had a very hard time breathing.   The break off really hurt. 
16th: Last personal trainer session.   Took my measurements again and I was pleased to see positive changes in my numbers.
17th: Did another run with Melissa.  Her knee was sore & then at the end my left ankle hurt.

Something has happened to my runs.  I was running better and now I am really struggling.

20th: Ran 4 miles.  But it was a 12 min/mile. 
21st: Added another 2 miles to my shoes. 

Another several days off due to excuses and life.

28th: Went to the gym and worked out for 1/2 an hour.
29th: Finished reading Slow Burn by Stu Mittleton & decided to try his Heart Rate Zone suggestions.   I feel like it was too low for me.

31st: I took the VO2 max test.  See next post.

End of February

Sunday Melissa and I went for a 3 mile run together.  It was good.

Monday I went to Oak Marr and did the weights and then swam.

I definitely feel better since I am going to the gym.  I don't think I really notice any differences though.

February 20 -26

Great Week!!

Sunday was my day off.

Monday: Ran 34 minutes.  Ran 25, walked 1, ran 8.  Did great at 10:34min/mile

Tuesday: Personal training Exercises at Oak Marr.

Wednesday: day off.

Thursday: Met with personal trainer.  This continues to go really well.

Friday: Swimming.  I worked on controlling my breathing. 

Saturday: New vibrams.  I got Bikila LS.  They feel so much better.   Ran 2 miles in them.

February 11th - 17th

Specific Week Plan

Friday 11th: Goal - Run at least 40 minutes. Status - Accomplished.

distance	time	Pace	HR Avg.	Calories
3.53	41:22	11:43	179	408

Details: Ran 30 minutes. Walked 1 minute. Ran 10 minutes. Ran with music. Worked on keeping a slow pace by trying to sing as I ran.

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Saturday 12th: Goal - Rest. Status - Accomplished.

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Sunday 13th: Goal - Run at least 40 minutes. Status - Accomplished.

distance	time	Pace	HR Avg.	Calories
3.84	46:00	11:58	162	434

Details: Ran 33 minutes. Walked 1 minute. Ran 12 minutes. Ran with music.

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Monday 14th: Goal - Gym. Status -Accomplished. (See Excel Sheet for details). 

Spent from 3:30pm - 4:45pm.
Rotated between: Legs, Core, & Arms.
If I want to do the polymetric squats & lunges I need to do them at the beginning of the workout.
The Supine Press and the Hands Facing Self Press are the most awkward.  It definitely helped having a list of the exercises I was going to do. 


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Tuesday 15th: Goal - Run at least 40 minutes.  Status - Accomplished

distance	time	Pace	HR Avg.	Calories
4.12	48:07	11:41	175	477

 Ran the entire thing!  Last mile was the fastest.  Listened to music.

February 4th - 10th

Sunday the 6th: Run with a dog! I have been watching Maizie (Ashley's black lab) and decided the weather has finally improved and I would take the opportunity to go for a run with her. I think it was more of a jog than a run, but at least I got out there. It was nice having a dog to run with.

Slacker throughout the week. I don't remember why but it was a crazy week and I did not make time for the gym or running.

Thursday the 10th: 3rd Personal Training Session. (Or according to my receipts it was only my 2nd). Co-teacher asked if I wanted to run a 10 miler with her so I talked with my trainer. She said I need to be able to consistently run at least 3 times a week for at least 40 minutes each time. Right now it is ok if I have to walk some, I just need to get out there. She also recommended that I plan out my week in advance and write it down so I know specifically what I plan to do. So I have put all of the routines on the computer so I can make a chart and use it as a check list.

The 3rd routine focuses on legs and core. It was the first workout that I really felt it working in my core during (and after) the gym. This time I got to use a 8 lbs medicine ball. I really like the medicine ball. I wish Matt could join me at the gym so we could work together with it.


Next 7 Day Plan:
Friday 11th: Run at least 40 minutes.
Saturday 12th: Rest day.
Sunday 13th: Run at least 40 minutes.
Monday 14th: Gym
Tuesday: Run at least 40 minutes.
Wednesday: Gym
Thursday: Gym w/ Personal Trainer

January 28th - February 3rd

Continue to be sick.

I am struggling to get over being sick. I continue to cough a lot and it is all in my chest. I decided it would be better to rest and get healthy instead of pushing it and possibly making it worse.

Once again we have to reschedule the personal training session due to family problems on her end.

January 21st - 27th

Friday 21st: Oakmarr Treadmill & Workout Routine.
Treadmill = 30 minute total for a distance of 2.33 miles. 3 minute warm up walk. 1 minute walk. 3 minute cool down walk.

I then spent about half an hour doing a variety of the exercises from the trainer.

Monday 24th: Oak marr
1 mile run, 1 hour work out.
Able to do more of the exercises than before. It is nice seeing progress.

Snow Days & Sickness: We once again had to reschedule our personal trainer session due to snow and being sick.

January 14th - 20th

Bad Girl - 1 day workout.

The snow on the 14th has caused us to reschedule my personal training session. As a result I have done nothing most of this week.

Thursday January 20th. 2nd Personal Trainer Session. It was a little rough due to lack of commitment on my part. The 2nd routine focuses on Arms, Legs, & Core. I definitely do not have a lot of strength in my arms. The hardest thing for me this week was the Polymetric squats & lunges. It definitely raised my heart rate quickly.

January 7th - 13th

Sunday the 9th: Did my Routine 1 exercises at home. Took about 40 minutes. This focuses on legs, core, & stretches. At least right now I can do the exercises at homes, I bet soon that I won't have the correct weights. (Main reason is because several of the disks have been misplaced).

Monday the 10th: Oakmarr. Warm Up: 10 minutes on bike w/ 3 minute cool down.
Plank hard: 45 seconds Side Plank: able to do ~12 second on each side w/ straight knees.
Will increase weights next time: didn't feel sore when done. The curtsy lunge feels ackward. All in all, felt good to go on my own.

Wednesday the 12th: Personal training Routine 1 exercises at home. Plank ~12 seconds each side. Plank = 60 seconds. Twisted leg stretch - easier (still hard keeping my balance).

1st Peronal Trainer Session

January 6th: Bring on the Pain.

We jumped right in. I did a 6 minute warm up on the treadmill. She suggested besides just running that I should work on walking at different speeds up hills. There is no set pattern, just play around and see what works for me.

I felt good that I was able to do most of the exercises that she had me do. I am also able to do a lot of these at home because I have an exercise ball and some small weights.

The Side Plank was the one exercise that we had to modify because I could not get it.

The Standing Cross Over Stretch was also a struggle for me.

I realize that I am very stiff! Even though it hurts I need to do a better job stretching.

Running x 2

Monday January 3rd:

It has been awhile...starting slow.

distance	time	Pace	HR Avg.	Calories
1.00	11:05	11:06	139	116

Wednesday January 5th:

Doubled my distance.

distance	time	Pace	HR Avg.	Calories
2.01	23:23	11:37	169	230

I think I should have gotten 1 size larger for my Vibram's....they hurt when I put them on this week.

Starting the Year Off Right!!!!

I have a 6 month membership for Oak Marr Rec Center and 6 1-hour Personal Trainer Sessions!

I am going to meet with my personal trainer (Karen) about once a week. She was recommended to me as a good trainer and will get me into shape.

I am excited and nervous!!!

The Month of December

My Calendar is BLANK...but my mind is thinking of exercise.

I have decided that I feel better about myself when I am in shape and actively running or doing something. So after the holidays (because of family visits, Disney World, Christmas time) I am going to join Oak Marr Rec Center and possibly get a personal trainer.

Things I know.

• I am too much of a wimp to run in this bitter cold.
• I am motivated when at school but when I get home to the cold house that motivation disappears.
• I don't know what I am doing in a gym so I need some help.
• I need something that I am not required to sign a year contract for or have an enrollment fee.
  

The Month of November 2010

Sporadic At Best

Monday the 8th. Melissa and I went for a run. We went 2.14 miles. It was slow.

Monday the 22nd. The weather was nice so Matt and I went for a run/jog together. We decided to run to the Schaller's house where we talked with John about his amazing 50 MILER race!!! Then we ran home. It sure did cool off quickly during our stop.

Saturday the 27th. Melissa and I headed out again. We went 2.20 miles. Again it was slow.

Monday the 29th. Melissa and I took the dogs and went for a run. It was my first time ever really running with a dog. I had Theo and he was pretty good. We had to stop several times for them to pee and such so our time was slower, but it was an enjoyable run. I would run with the dogs again.