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