Five Fact Black Friday

Did you buy anything today?  Are you still in your jammies? I have a few things on my online watch list. I MIGHT do some buying. I am writing this post before Thanksgiving, so I won't have any Thanksgiving pictures for you, but I hope yours was fabulous.  Hope mine was too. :)

1. I made 2 of Pioneer Woman's Nantucket Cranberry Pies and 1 of Annie's Salty Honey Pies.  What pies did your family eat?  I bought some vanilla bean paste because I am tired of buying expensive vanilla beans and this lasts for 3 years.  I hope it is as good as the real thing.

2. When I heard that my second baby was a girl, I was a little sad that they would never push dump trucks around the back yard together....but they do!!  Yay.  She even has a pink dump truck (not pictured).

3. I tried this Pear Pomegranate salad recipe and it was great!  I am on a pomegranate kick right now. I want to try this Butter Chicken next.  And maybe I need to make her Pumpkin Taco Soup again...mmmmmm.

4. I had a very proud moment last weekend.  We went to a local Mexican food place.  Wyatt used a tortilla as a napkin to wipe some queso off of his face.   YES!

5. My Monday bootcamp workout was so tough I couldn't sleep that night. A few peeps have asked me what we do, so here is my illegally captured picture of our workout.

No I couldn't even be bothered to crop out  the screenshot stuff

Location: 9th grade football team's dirty gym complete with staph and stinky sweaty floors
Warm up: 1 mile jog
Workout: The 12th Man - Start with #1 and do 1 rep of that.  Go to #2 and do 2 reps of that followed by 1 rep of #1.  Go to #3 and do 3 reps, followed by 2 reps of #2, and 1 rep of #1.

1 - Kettlebell Manmaker
2 - Kettlebell Turkish Getup 
3 - Kettlebell Clean & Press
4 - Kettlebell Snatch
5 - Kettlebell Thrusters
6 - Kettlebell Swings
7 - Kettlebell Sit Ups
8 - Wall Balls / Box Step Ups (alternate)
9 - Ball Slams / Dead Lifts (alternate)
10 - TRX Chest Press
11 - TRX Tricep Extension
12 - TRX Atomic Push Up

So we did 1 man maker, 2 turkish getups, 1 man maker, 3 clean and press, 2 turkish getups, 1 man maker etc etc.  Doesn't look like much but it adds up quick and no breaks really.

Cool Down: Lay on staph infected floor and enjoy Bon Jovi song while stretching out our exhausted muscles

I Want To Do A Pull Up

Ok, we completed our 30 day beach body plan.  It was fun.  I spent five minutes a day doing random things like burpees or planks or wood choppers.  I got pretty good at some planks.  I DO NOT have a beach body.  Shucks.

I haven't been able to do an unassisted pullup since gymnastics in 5th grade and I have always wanted to be able tooooooo.  I found this 3 weeks to a pull up plan and I started it last night.  What are the chances? You do 3 workouts a week for 3 weeks.....adding a few reps each week.  Check it out here or read the copy and paste below.  Perhaps I can record my attempts at a pull up so you can laugh?

Workout A:  Day 1

Sets x Reps
 2×10            Shoulder Circuits
 2×10            Band Pull Aparts
 2×10             Wall Slides
 2×10            Plank Push-Ups
 3×15            Close Grip Front Lat Pulldown
 3×15            Push-ups
 3x1min        Planks
 3×15            Standing Wide Grip Cable Row
 3×15            Bicep Curl with Shoulder Press
 3×15            Standing Push/Pull

Workout B: Day 2
Sets x Reps
2×10            Shoulder Circuits
2×10            Band Pull Aparts
2×10            Wall Slides
2×10            Plank Push-Ups
3×15            Assisted Pull Up
3×15            Cable Anti-Rotation Press
3×15            Seated Narrow Grip Row
3×15            Low Wood Chop
3×15            Standing One Arm Cable Chest Press
3×15            Straight Arm Pulldown

Workout C: Day 3           
Sets x Reps
2×10            Shoulder Circuits
2×10            Band Pull Aparts
2×10            Wall Slides
2×10            Plank Push-Ups
3×15            Wide Grip Lat Pulldown
3×15            Dynamic Side Plank
3×15            Alternating Dumbbell Chest Press
3×15            Bent Over Dumbbell Row
3×15            Hanging Knee Raise
3×15            Bicep Cable Curl

Shower Skipping Options

Are my readers wondering how the gym membership thing is working out for me?  I thought so! ;) Kate cries every time from the moment I walk out of the door until the moment I walk back in the door. Except for this one magical time when Ms. Brenda was working there, and another girl named Kate played baby dollies with her.  I still really like the child care staff and the place, I just have a serious mamas girl.  So we set the clock for 15 minutes...I run to the weight room as fast as I can...and the child care staff pulls out all of the tricks that don't work.  My usual workout goes like this.  Bust it for 5 minutes on the treadmill. I alternate between maxing out the incline or maxing out my speed. Then I run over to the weight area and I pick about 3 exercises (back and biceps, chest and triceps, or shoulders).  Then I watch the clock and wait for the child care staff to come get me...and they do.  And then we go check out.  Worth the drive yet? Absolutely not.  I just keep hoping they will become a familiar face for her so I can work out longer.  And if this never happens, we have been enjoying the pools as a family so I am not a total waster of a gym membership.

So I am able to work up a sorta decent sweat and I am not even able to wipe off the sweat before I pick Kate up.  I have been rotating through some shower skipping options.  I buckle the 2 kids in, crank the ac, and stand outside my car and wipe, spray, de stinkify. 

My arsenal

 

YouSmell Wipes in Lemon Verbena - I got this in one of my PopSugar Must Have boxes. I really like the smell.  The wipe is nice and wet and big enough to do the job.

Secret Re-Fresh - My local grocery store had these on sale for $1.49 instead of $3.49 so I bought every single smell there was.  These are alcohol based so are drying (which is nice to soak up those leftover sweat particles) but I feel like they don't do as good of a job as the wipes.  Sometimes I use the wipes and then spray with one of these.  My scent ranking in order of best to worst is Citrus Breeze (LOVE this one), Romantic Rose, Pasion de Tango, and Fearlessly Fresh (not a fan at all).

Ban Total Refresh Cooling Body Cloths - These are wipes that have more of a makeup remover wipe texture but have a powder finish that helps you to feel clean and dry.  I think this one is my favorite shower skipping alternative.  I have tried invigorate and restore and I like both scents.  The only problem I have is one wipe doesn't do the job.  I need two. 

So there they are.  This + dry shampoo + makeup remover wipes means I never shower again.  Just kidding.  That is my 10 minutes of peace and quiet at night so I will never give that up.  Anybody else have any shower skipping faves? 

Dare I Call This a Fitness Post?

So I joined a new fitness center that is less SAHM and more Balla' and I like it so much more...even if their weight room is crummy.  On top of that, yay child care. I always try to pretend like I am not a child care snob, but let's be honest, I am a child care snob. The gym I joined last summer made me feel like Wyatt was just an ant in a big ol pile of swarming children and if he wasn't crying the loudest nobody would notice him.  I mean of course they would keep him alive but I shouldn't expect more than that.  This one has much fewer people, and the same 2 people staffing it, and they seem to know the kids names and it just gives me a much warmer fuzzier feeling.

So anyways, I am allowed to take them for 2 hours in the morning and 2 hours in the afternoon.  That is a lot of hours!! So far we have made it 10 minutes without being paged for a crying baby girl that is very fond of her mother.  The child care lady said I should just take her every day so that pretty much means I could be the fittest ever. Or I can do a 10 minute workout every day.  That is so worth the amount of time it takes me to load them up and pack their stuff up.

I have visions of lap pools and playin pick up basketball and other fun child free activities. I have a dream....

Until then....this cracks me up

This Post Brought To You By....

...the Christmas tree window clings I bought at Target.  The $1.50 we spent is well worth it.  I am sure that our neighbors enjoy watching Wyatt play in front of the window in his undies too.

What's New:

Food - I plan to make Nantucket Cranberry Pie and Rosemary Dinner rolls for my Thanksgiving contribution. Then we are going to drive to San Antonio so I can celebrate my friend's mawwiage.  Love, sweet love.  I am excited BUT dreading putting on a bridesmaid dress with my baby pooch and not looking forward to balancing toddler, newborn, travel, and social obligations.

Fitness - I fell off the 30 Day Shred-Wagon when the whole family got sick, but we are well again so time to get back to it.  I guess I have about 6 more days at Level 1.  C'mon Jillian...let's do this.  Before the weather got too cold, I was getting in a good walk almost every day.  I want to fit in some yoga too.  Not enough hours in the day but halleluiah for being able to touch my toes again and move around without pain.

Toddler - Speaking of undies, potty training regression in the hizzy.  Surprise, surprise.  Right now I am the one who is potty trained since I force him to go every few hours.  He will not tell me he needs to go (except for poopies). I made up a new strategy today.  He can wear undies until his first accident...then he has to put on a pull up.  After he successfully goes on the potty again, he can put undies back on.  Each day he gets a fresh start. Anyone have a better idea?  I feel like I am driving him crazy by asking him if he needs to go....so I will stop.

Baby - Way back in the days, when I sat in a rocking chair for hours with Wyatt praying that he would nap, I came across this YouTube video called Baby Got Colic.  The video sounds like some combination of a train with a heart beat swimming in the ocean.  The video is 10 minutes longish, but seriously it stops baby crying and puts them to sleep in less than 5 minutes almost anytime I use it.  So strange.  Don't actually watch the video because it is creepy.  Just blast it on your phone at max volume and watch your babies eyes close....zzzzzzzz. 

Rockstar Homemade Deodorant

Hola! Do you remember my trials with finding a deodorant that works?  I came across something new to try. Holly on My Year of Fabulous tried a month of eco mama fashion and beauty.  She pointed me to a homemade deodorant recipe that I happened to have all of the ingredients for (coconut oil, corn starch, baking soda, and essential oil).  What the hayyyyy...I should try it.  I chose lavender scented!

I have only been using this for a few days but these days consist of me having to deal with a sick clingy toddler and a newborn (sweaty sweaty mess of a mama).  Yes, we are no longer in the sit around and cuddle your newborn phase. We are going through boxes of kleenex, bottles of tylenol, and rolls of toilet paper.  Kate and I are spending quite a bit of time in the bathroom with Wyatt.  Poor sweet Kate is even having to do a bit of cry it out as poopies wins out over trying to rock a tired baby to sleep.  Hunter came home for lunch each day to add some sanity to the insanity and Wyatt took a 5 hour nap yesterday.  Whew!  We will beat this thing.  At the end of the day, these pits still smell a - ok.  Please please don't get sick Kate.

This homemade deo has also made it through a few sessions of Jillian Michaels 30 Day Shred - Level 1.  Not a bad workout for beginners or outta shapers like me. And everybody has 20 minutes to spare (unless you are my neighbor with triplet newborns). 

Soooo....try this deodorant.  You may love it.  Sincerely, sweaty but no longer as stinky stay at home mama.

P.S. This is the bestest easiest dip for apples ever.  I will make it every week until I get tired of it!

When Your Belly Weighs More Than Your Dumbbells

I am just finishing up month 2 of 3 of my trial gym membership.  So far so good.  I got one of my friends (IT woman turned personal trainer) to create a pre natal workout plan for me because I would go to the gym and look at all the things I couldn't do instead of find things I could do. 

She set me up with 4 different workouts.

1. An in gym full body workout.  I do 2 sets of 8 - 12 reps at about 1/3 of my usual weight and always wear my heart rate monitor.  Sometimes I laugh because I am holding my 5 lb dumbbells and it doesn't even counter balance the weight in my belly. 

2. An at home full body workout.  I continue with the 2 sets of 8 - 12 reps.  I already have adjustable dumbbells, but I purchased this resistance band set for $30 and I love it.  It has a door hook and a ankle wrap connector and all comes in a nice little bag you can carry around.  This plan has a lot of variety so I am not stuck doing the same exercises every time.  I am fitting this workout in at nap time or after bed time. 

3. A pool workout which I have not yet had the courage to try but want to.

4. A late in the pregnancy workout which I haven't needed yet but ask me in a few months!

I try to balance 2 or 3 workouts a week with some walking or biking around the hood and I make use of the treadmills and old lady bikes at the gym when I go.   Mom, I know you use those bikes and you are not an old lady, but that is what I will always call them.  P.S. I was really sore from using one of those old lady bikes last week for 20 minutes.  Work it, work it!

Anybody know when I won't be able to ride a bike anymore?  I guess my belly will tell me. 

Maternity Workout Cothes

I'm sorry.  The websites call it active wear...not maternity workout clothes.

But seriously? I feel ugly just looking at them.

For any of the shorts that I think look kinda cute, I read the description and they all say DO NOT WEAR IN PUBLIC.  Your bootie will hang out.   Most of them cost something silly like $40!

I guess I will buy these from Destination Maternity for $27?  I can't commit. And one pair of shorts / capris will not cut it. 

And then I can buy some more t shirts from the Tarjay?  Me and Liz Lange can be friends.  If only Liz Lange had "active wear" that wasn't ick.

A Fitness Post

So since I got pregnant, I pretty much quit jogging.  See high heart rate.   Oh, and excessive tiredness that causes me to sit on the couch and go to bed as early as possible.  I am still doing some stroller walks, but mostly Wyatt and I just go on a bike ride every day.  Soon my belly will get too big and we won't know what to dooooo. 

But anyways, a mama in my mama group was selling a fundraiser pass I just couldn't pass up.  $30 for a 3 month gym membership with child care. Oh, and the child care is at least acceptable because my mamas group takes their kids there. 

I am hoping to go 2 to 3 times a week.  I am allowed 2 hours of child care a day, which I would probably never use all of, but you can't find a babysitter that cheap! It comes out to less than $1 / hour.  I could just go there to take an enjoyable shower or watch tv. ;)

I tried to find a pregnancy friendly workout plan on the usual websites with workout plans, and they were all super lame-o.   I know the basics.  No lunges, no squats, no exercises where you lay on your stomach or back.  Keep your heart rate lower than 140.  Don't lift heavy.  I would still like something with a little guidance.  Surely someone has created a decent workout plan.  I will post one if I find it. If you have one, please send it to me!

Today, I did 2 sets of 8 reps of whatever weights / machines were close to the tv where I could monitor the child care room.  Wyatt was happy the whole time and wandered around and explored and played new toys so I hit up the treadmill and walked for 20 minutes.  I forgot how much I enjoy jamming out to music while "working out".  The child care seems good 'nuff for me.  I know it's not the best, because the kid who is crying the most gets held and then they just kind of run around and referee all the other kids while holding the crier(s).  Let's just say I wouldn't want their job. 

I can't wait to go back.   Memories of corporate 'Merica where I went to the gym and worked out whenever I wanted!  My corporate 'Merica gym had clothes which was really nice while pregnant.  Guess I have to find some sorta workout maternity clothes here soonish. 

Winter Runnerland

I signed up for the Moms Run This Town Winter Runnerland 10K. It's a virtual run, but I am running out of time since it ends 1/31.  Time to runny run runnnnn.

I will attempt to make this post less boring by providing pics from some of my previous non-virtual races.

Swim

Bike

 

Run

My run picture is from mile 24ish of a run and I think I was groaning out load with every step. 

New Year, New Gear

I paused on running long enough to feel slightly out of shape.  Boo.  Christmas vacay, plus a little sickness, plus laziness.

Yesterday I got back out there.  I had new gear to test out!

Hunter got me the Oakley Half Jacket 2.0 sunglasses in carbon.   Even better, he got me the G30 lenses. I don't know what those lenses are officially good for (although Hunter has rambled a little bit about it to me).  They aren't too dark, but I don't have to squint in full sunlight. You can wear them when the sun is not all the way up or is setting. You can wear them in the shade.  I really like the lenses.

He also got me these socks and a new racer back running tank.  I had to pull out the next pair of my tenny runners too.  New year, new gear!

Side note...I think Wyatt missed running too.  Apparently sitting in a stroller causes him to reflect on how to be a better toddler.  He was a perfect angel after the morning run and entertained himself off and on.  I can think of no other reason.

My 8K Ahem Race and End of Training Plan

My throat finally quit hurting, but I was waiting for the humidity to drop before I tried to run my 10K "race" to finish up my 3 month training plan.  Well, on Wednesday, the humidity dropped from 99% to 98% so I went for it.

Distance: 5 miles
Pace: 10:30 min/mile
Avg Heart Rate: 174 bpm

Fear of rain caused me to turn my 10K into an 8K.  I was pushing a stroller, and I tried not to look at my heart rate for the entire time.  At the 3 mile mark, I tried to push myself a bit harder. This is about what I would expect for a 5 mile run where I pushed myself based on the paces from my hard runs.

Here are all of the stats for my 3 month training plan so you can see the trends:

5K Pre Training Plan:
Distance: 3 miles
Page: 10:49 min/mile
Avg Heart Rate: 184 bpm

Week 1 Paces:
3 Mile Easy Run - 15:02 minute mile
1 Mile Hard Run - 11:13 minute mile

Week 4 Paces:
3 Mile Easy Run - 13:48 minute mile
Hard Run Intervals - 14:46 minute mile

Week 8 Paces:
5 Mile Easy Run - 12:40 minute mile
3 Mile Hard Run - 11:00 minute mile

Week 12 Paces:
5 Mile Easy Run -  12: 33 minute mile
3 Mile Hard Run -  10: 27 minute mile

As you can see, there is plenty of improvement.  As you can also see, the hard runs are too slow for my liking.  I am considering contacting the author of the book to see if he has any comments.  It would be nice of him to say, you need to exercise at a much higher heart rate.  I can see that now.  Bwah ha.  I guess I will give up on my hopes of being an elite runner.  Kidding..I never had those dreams.  WNBA, yes.  Olympic gymnast, yes

Other than that, I have to decide what to do next.  I can:

A. Sit on the couch
B. Sign up for a race and run as fast as I want to while training
C. Try to get back into weight training and still run a few times a week

Decisions, decisions. 



Related Posts:
Heart Monitor Training - Why Am I Trying It?
Heart Monitor Training - Part 1 - Max Heart Rate
Heart Monitor Training - Part 2 - Resting Heart Rate 
Heart Monitor Training - Part 3 - Hard vs Easy Runs
Heart Monitor Training - 1 Month Update 
Heart Monitor Training - 2 Month Update

Last Week of Heart Monitor Training

I am in the last week of my heart monitor training plan.  This week I am supposed to run less mileage and many more hard runs.  I feel a little silly because I am not training for a race.  There are only a few jingle bell runs around the area this weekend.  I might just go see if I can ran an almost fast 5K without a stroller on my usual route. 

I did want to mention 2 iPhone apps I found recently.

RunLocator is a free app that lists upcoming races in areas you want to monitor.  The list isn't as complete as some websites, but is pretty good for a free app.

Also, I found an app called Heart Rate.  You have to take your phone out of the case, but then you cover the camera with your finger and it flashes and somehow measures your heart rate.  I would have thought there was no way it can be accurate, but surprisingly it is close.  Looks like they are charging $0.99 for it now, but it was free a few weeks ago. 

Heart Monitor Training - 2 Month Update

I have finished 2 months of the heart monitor training plan.  Here are the stats.

Week 1 Paces:
3 Mile Easy Run - 15:02 minute mile
1 Mile Hard Run - 11:13 minute mile

Week 4 Paces:
3 Mile Easy Run - 13:48 minute mile
Hard Run Intervals - 14:46 minute mile


Week 8 Paces:
5 Mile Easy Run - 12:40 minute mile
3 Mile Hard Run - 11:00 minute mile

So what do we see?  Progress.  Yes, progress.  I have been disappointed in my times, but when I look at the progress I have made, I am slightly encouraged.  I have one more month before I complete this plan.  Remember how I said I will be disappointed unless my slow run pace drops down to 10:00 minute mile?  Well I did, and I will most likely be disappointed since I am not even allowed to go that fast for my fast runs.  Heart rate...there is still time for a miracle!  For month 3, I continue with 6 days a week of running, but we step it up to 2 hard runs a week.  Exciting.


Related Posts:
Heart Monitor Training - Why Am I Trying It?
Heart Monitor Training - Part 1 - Max Heart Rate
Heart Monitor Training - Part 2 - Resting Heart Rate 
Heart Monitor Training - Part 3 - Hard vs Easy Runs
Heart Monitor Training - 1 Month Update

A Virtual Run For Real Cupcakes

Tonight Hunter, Wyatt, and I ran The Cupcake Classic 2012, a virtual 5K.  Our Moms Run This Town chapter leader baked funfetti cupcakes with pink frosting.  Delicious! I ate one.  Then I grabbed another one "for Wyatt".  He only ate a crumb or two so I HAD to finish his. Before running, we had this Greek Salad with Chicken for dinner and I loved it. You should try this recipe.  Easy peasie too.

I used this virtual 5K as my hard training run, so I allowed my heart rate to go to the high 160s and ran 3.75 miles.  My pace was 11:24 min/mile.  

Tomorrow, Wyatt and I are Making Strides Against Breast Cancer by participating in our local walk.  We will be walking 3 miles...with a lotta ladies wearing pink.  I bought a pink shirt from Target.   I also did a practice session with pink hair chalk.   So easy, even for someone like me!  Happy weekend to everybody. 

Heart Monitor Training - 1 Month Update

Ok folks...I have been running about 20 miles a week for the past 4 weeks consistently following the heart monitor training plan.  That breaks down to 5 runs a week - 4 days of easy and 1 day of hard.

Have I improved? Yes.  Have I improved as much as I wanted to? Not yet.  I have only had one "stellar" slow run so far.  I ran 4 miles at 12:16 min/mile Tuesday evening.  There was no stroller, a nice breeze, and I was in a great mood.

As a reminder, I have to keep my heart rate for slow runs around 153 bpm.  My heart rate requirements for the hard runs vary based on the training plan, but in general have to be under 170. 

Week 1 Paces:
3 Mile Easy Run - 15:02 minute mile
1 Mile Hard Run - 11:13 minute mile


Week 4 Paces:
3 Mile Easy Run - 13:48 minute mile
Hard Run Intervals - 14:46 minute mile

I can't really compare the paces for my hard run because week one's hard workout was 1 mile 65%, 1 mile 80%, and 1 mile 65%.  For week 4, I had to run 1 mile 65%, 1 mile striders, 1 mile 400m interval at 80%, and then 1 mile 65%.  After striders, my heart rate is high and I can't do my intervals very fast at all. I even walk all recovery intervals instead of jog.  Maybe I should slow down on my striders but that is the whole point of them.  P.S. I do feel like a maniac running really fast down the sidewalk with my jogging stroller bouncing around.  I always wonder if people think I am being chased.  They might also think I am a super fast runner, but if they wait about 5 seconds they will see me walking again.

So at one month, yay, I have improved.  I have not improved as much as I want to yet but there is definite progress.  I will consider this training plan to be a total winner if I can get my slow runs to around 10:00-10:30 minute mile pace.  That was my slow run pace back in the "good ol in shape days" and my heart rate was probably in the high 160s for that.  Come on heart! You can do it.  I will check back in with everybody in another month.

Related Posts:
Heart Monitor Training - Why Am I Trying It?
Heart Monitor Training - Part 1 - Max Heart Rate
Heart Monitor Training - Part 2 - Resting Heart Rate 
Heart Monitor Training - Part 3 - Hard vs Easy Runs

Music For Your Workout

I am 50% safe during my runs since I only run with one headphone in.  Maybe I can increase that number to 75% safe because I carry the Pink SABRE pepper spray?

Anyways, I like music when I run.  Some of the Pandora Workout mixes that I have mentioned before are great.  But like most Pandora stations, they are great the first few hours of a listen and then they start wandering over into boring music.  Or the remix versions of a song you have already heard 10 times and given a thumbs down to.

I just put the Spotify app on my phone to test out their Radio (Pandora like channels).  I am tempted to pay for a month of Spotify Premium to see if it is worth $9.99.  You can build better playlists, listen to any song on demand, and can listen while offline.  I need to test it out to see if it is better than building my own playlist in iTunes and purchasing songs as I find them. 

There is also an interesting site called Jog FM. You can enter your mile pace and the site will recommend music based on your speed.  This integrates with Spotify.   Jog FM also has an app for your iPhone for $2.99.  Interesting.

How do you find new workout music?   What songs do I need to add to my playlist?

Heart Monitor Training - Part 3 - Hard vs Easy Runs

Now that you have your max heart rate and your resting heart rate, you can calculate your recovery ceiling and your threshold floor.

Recovery Ceiling (70%) = (Max HR - Resting HR) x .70 + (Resting HR)
Threshold Floor (85%) = (Max HR - Resting HR) x .85 + (Resting HR)

My numbers are:

Max HR = 196
Resting HR = 51
Recovery Ceiling = 153
Threshold Floor =  174

For easy runs, keep at/below your recovery ceiling. For hard runs, keep at/above your threshold floor.

The author of Heart Monitor Training for the Compleat Idiot goes into great detail about the science behind the numbers, why our body needs recovery, and has a large list of success stories.  If you are interested, you should buy the book!  The biggest take away points for me are:

1. Your easy runs need to be really easy
2. You don't need many hard runs a week
3. You need easy runs not only for recovery, but to build a good baseline fitness level

I have started the 12 Week Novice program from chapter 14 of the book.  The easy runs are frustratingly slow.  I can make it through almost the whole first mile without having to walk, but then all of the remaining miles I have to alternate with super slow jogging and walking.  I can't even walk fast to recover.  I have to almost walk backwards. The hard runs feel like normal runs for me and are something to look forward to during the week.  At the end of the 12 weeks, I hope to be able to run much faster at my recovery ceiling.  If I am still walking at the end of the program, I am going to chunk this book in the trash, throw my heart rate monitor away, and run as fast as I want.  I do expect this plan to work!

Here are my beginning of 12 week program paces:

3 Mile Easy Run - 15:02 minute mile
1 Mile Hard Run - 11:13 minute mile

I will provide updates as the program progresses. I know the suspense will be more than you can bear. 

Related Posts:
Heart Monitor Training - Why Am I Trying It?
Heart Monitor Training - Part 1 - Max Heart Rate
Heart Monitor Training - Part 2 - Resting Heart Rate

Heart Monitor Training - Part 2 - Resting Heart Rate

Unlike max heart rate, resting heart rate is a reflection of your fitness level.  One morning, when you don't have to wake up to an alarm, pick up your heart rate monitor and record your rate for a few minutes while you lay there and zone out.  Pick the lowest number that your monitor reports.

My number when I was in pretty good shape was 52.  For some reason my new one is 51.  Who knows?

I have two watches / heart rate monitors that I use.  I love the Garmin Forerunner 305 for tracking heart rate, average pace, current pace, and distance.  I was able to get this for around $200.  I am sure the newer models are cooler, but I love this watch / monitor and plan to use it until it dies.  Does anybody have a newer watch or different brand they absolutely love that I need to check out?

I also have a $20 Reebok watch and monitor.  This one works with all of the treadmills I have tried.  I got it off of the Woot site and have not had any issues.

Be sure to stock up on CR2032 batteries because I burn through these like crazy and I think most heart rate monitors use these. 

Related Posts:
Heart Monitor Training - Why Am I Trying It?
Heart Monitor Training - Part 1 - Max Heart Rate

Heart Monitor Training - Part 1 - Max Heart Rate

One of the first numbers you will need for the training plan from the Heart Monitor Training book is a maximum heart rate.  The author gives you 2 separate ways to calculate your actual maximum heart rate in chapter 5 of the book.  I chose the max heart rate hill workout (about 2 years ago).  It was awesome!  I was supposed to do another set of hills and I literally could not go any further and I had the taste of blood in my mouth.  There is no actual blood, but I always have this strange metallic taste in my mouth after an intense workout.  I experienced this many times in high school after running 6 sets of 400 meters in track practice or something else exhausting like that.  Anyone else experienced this?  Anyways, my max heart from this hill workout was 192.

Let's say you don't want to do a super intense max hill rate or prefer formulas.  The author provides a formula that is not as accurate, but can be used instead.

Max Heart Rate Calculation = 205 - (1/2 of your age) + 5 if female

I am going to reveal my age here (gasp!), but my max heart rate according to this is 195.

I will use 192 for all of my calculations from this point forward.

I recommend that you buy the book if you are truly interested in learning more about the maximum heart rate, but here are a few points that I found to be important. 

• Your max heart rate has nothing to do with your fitness level or ability
• You cannot exceed your max heart rate.  If you see a number that is higher than your max, adjust your max! :)  Update: I saw 196 in my 5K so I am adjusting my numbers.

Related Posts:
Heart Monitor Training - Why Am I Trying It?