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[icon] I ran. That was different. - Patti
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Subject:I ran. That was different.
Time:01:02 am
I wasn't in the mood to go to the gym tonight, but I went anyway. When I got there I was feeling a bit manic, and not much in the mood for a long plodding run. I decided to do something different, something I've wanted to try for a while.

I started back at week 1 day 1 of the couch to 5K program-- that means running a minute and walking a minute and a half, repeat eight times total. That should be easy peasey for me, except for one thing-- I hit the turbo button. I did seven of the runs a third faster than my admittedly tortoise-like normal pace, and then the final run at two thirds faster than normal.

Verdict: I can do that. Heart rate monitor sez it's pushing the edge, though, and I certainly couldn't do much more than a minute of the fastest pace. I could do a little bit more of the 1.33X-normal pace, but I'd probably hit the upper bound of acceptable heart rate after no more than two or three minutes.

Interestingly, I went back to counting steps per minute. I'm doing approximately the same number of steps, just longer strides.

I'll probably do this again from time to time just to mix it up.
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ronsrants
Link:(Link)
Time:2010-02-14 01:31 pm (UTC)
You did a fartlek!

-R
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jcdill
Link:(Link)
Time:2010-02-14 05:20 pm (UTC)
I've been working the C25K as well. I was wondering what speeds you were setting on the treadmill.

Can you share your "normal" and "turbo" running speeds and your walk speed(s)?

Also, I was wondering if you have used any of the other equipment at 24 hour? I can go for an hour on the elliptical, burning 700 calories (according to the on-board calculator) even when I'm wiped out after 1/2 hour on the treadmill. It's like turbo-walking for me. I'm running to try to strengthen my joints in a way they don't get strengthened on the elliptical (no impact). I try to get to the gym everyday, working on the elliptical on the non-run days.

On the treadmill I warm-up brisk walk at 4 MPH, run at 5.5 MPH, rest-walk at 3 MPH, and cool-down at 2.6 MPH (the treadmill automatically drops to this pace at the end of the set workout time). I tried running at slower speeds but feel the faster pace makes it easier to actually run, and I'm repeating weeks and workouts as needed until I can manage them at 5.5 (which means I'm progressing slowly, oh well).

I'm not having problems with my heart rate, what limits me (on the treadmill) is heat. I get over-heated and have to stop and walk. :-( I'm not sweating enough, I guess. It helps if I can get a treadmill right under a fan or AC vent. I tried running at a slower pace when I couldn't keep going (due to heat) at the faster pace but it didn't help. I can walk 4.5 MPH all day, but if I can't run 5 minutes at 5.5 I can't run it at 4.5 either.
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whipartist
Link:(Link)
Time:2010-02-14 06:08 pm (UTC)
I typically run at 3.6MPH. You're only a little bit taller than me, but most of your height is in your legs while most of mine is in my torso.
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jcdill
Link:(Link)
Time:2010-02-14 10:05 pm (UTC)
What's your turbo run speed?

What's your brisk walk speed, and your rest/walk speed?

Yeah, I'm all legs. Not only do I have long legs, but I have a very short back (compared to my bust/hip measurements). When I'm in good weight (not now) I wear petite dresses as they are sized for short backs (short waist) and petite shorts. But petite pants would be capri pants on my legs!

If my back were proportionate to my legs and arms I'd be over 6' tall.
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whipartist
Link:(Link)
Time:2010-02-14 10:30 pm (UTC)
Oh please. You can do the math yourself on 1/3 and 2/3 faster than 3.6MPH. :-)

My walking speed varies a lot.
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jcdill
Link:(Link)
Time:2010-02-14 11:31 pm (UTC)
D'oh! I forgot you mentioned 1/3 and 2/3 faster up above.

OK, 3.6, 4.8 and 6.0. I tried 6.0, couldn't even run at that pace for 1 minute. :-( 5.0 and 5.5 work OK for me right now. I tried using slower running speeds during the first week but I ended up just wobbling rather than jogging/running, it was just as hard as running faster, and running faster has the advantage of running more miles. I find it quite satisfying to complete 2 miles in 30 minutes (running 1/2 and walking 1/2, at 5/3 or 5.5/3).

It is annoying when I need to reset the treadmill speed when the speed I set it for is too fast (it takes too long to get the treadmill to actually change speed) which is why I've fallen into a few set walking/running paces. Since your walking speed varies, I take it that changing the speed isn't a problem for you?

One reason I asked about your walking speed is that I found it *much* easier to walk at 4 MPH (this is the pace a horse walks, and it's a very comfortable "get there" walking pace for me) than to jog at 4 MPH. I tried to do the 90 second set with the treadmill at 4 MPH pace and just change up from walk to run and back again without changing the speed. The problem was I can't really catch my breath when walking at that pace, after jogging. I was wondering if you have that problem if you jog/walk at 3.6.
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slowjoe
Subject:Good company
Link:(Link)
Time:2010-02-15 01:56 pm (UTC)
You share that with eighties Olympic champ,Sebastian Coe.

He was 5' 8", but had longer legs than his 6foot coach :)
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loser_variable
Link:(Link)
Time:2010-02-15 04:35 am (UTC)
Speed work. Paying attention to turnover. Progressing nicely.
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slowjoe
Subject:Careful with that
Link:(Link)
Time:2010-02-15 02:06 pm (UTC)
Have you considered working up at turbo from w1?

I don't like the sound of longer strides. Sounds like you might be storing problems for the future. If you are heel striking to start with, you're likely to hurt yourself. Do you have any "new" soreness in your legs?

I'd advise you to try to concentrate on keeping your vertical displacement to a minimum while running. When I switched to that, and focusing on "glide", I found myself taking shorter strides and higher turnover.

Might I suggest a look at http://www.youtube.com/user/posetv and in particular http://www.youtube.com/user/posetv#p/c/36068C9D8C8F5982/6/jHZZEdSdnOQ ?

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whipartist
Subject:Re: Careful with that
Link:(Link)
Time:2010-02-16 06:20 am (UTC)
Yeah, I've wanted to start back at W1 and do the whole thing over, but faster. Not yet, but eventually.

I'm not heel striking right now, and I have some room before I start doing so. No, no new soreness.
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[icon] I ran. That was different. - Patti
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