weight: 138.8
calories: 1714

Happy Valentine's Day

So, I'm trying out a new training plan. This is due to the fact that I tried the speed training plan mostly adopted from Hal Higden, and my left calf muscle was sore this week. I ran 8 miles on Monday, and then a really slow run on Thursday, 4 miles, and my calf was still pretty sore.

So, I've decided on a heart rate training plan where I run 4 times a week.

Here is the plan (and highlighted in green was my run today).

WK	Workout 1	Workout 2	Workout 3	Workout 4
WK 1	Zone 2	Zone 2	Zone 2	Zone 1
	35 min.	40 min.	35 min.	60 min.
WK 2	Zone 2	Zone 2	Zone 2	Zone 1
	40 min.	45 min.	35 min.	65 min.
WK 3	Zone 2	Zone 2	Zone 2	Zone 1
	45 min.	45 min.	45 min.	70 min.
WK 4	Zone 2	Zone 2	Zone 2	Zone 1
	30 min.	30 min.	30 min.	60 min.
WK 5	Zone 2 1/2	Zone 2	Zone 3	Zone 1
	35 min.	45 min.	2 x 12 min; 5 min jog in between	75 min.
WK 6	Zone 2	Zone 2 1/2	Zone 3	Zone 1
	45 min.	40 min.	2 x 16 min; 5 min jog in between	80 min.
WK 7	Zone 2 1/2	Zone 3	Zone 2 1/2	Zone 1
	45 min.	2 x 20 min; 5 min jog in between	35 min.	90 min.
WK 8	Zone 2	Zone 3	Zone 2	Zone 1
	35 min.	2 x 20 min; 5 min jog in between	35 min.	60 min.
WK 9	Zone 2 1/2	Zone 3	Zone 2	Zone 1
	50 min.	2 x 20 min; 5 min jog in between	50 min.	95 min.
WK 10	Zone 2	Zone 1-2- 3-2-3- 2-1	Zone 2	Zone 1
	50 min.	10 min. in each zone	50 min.	100 min.
WK 11	Zone 2 1/2	Zone 3	Zone 2	Zone 1
	50 min.	2 x 20 min; 5 min jog in between	60 min.	90 min.
WK 12	Zone 2	Zone 2	Zone 2	Race
	30 min.	30 min.	30 min.	Half Marathon

- See more at: http://www.best-running-tips.com/half-marathon-running-program.html#sthash.alzsaIKQ.dpuf

And here are my heart rate zones:

Max HR

Zone 5
Speed (anaerobic)

Zone 4
Economy (anaerobic)

Zone 3
Stamina (aerobic)

Zone 2
Endurance (aerobic)

Zone 1
Recovery (aerobic)

By % of
Max HR [2]

175

157-175
90%-100% MHR

140-157
80%-90% MHR

122-140
70%-80% MHR

105-122
60%-70% MHR

87-105
50%-60% MHR

By % of Max HR - Digifit default

Karvonen modified [3]

175

162-175
90%-100% HRR

150-162
80%-90% HRR

138-150
70%-80% HRR

126-138
60%-70% HRR

114-126
50%-60% HRR

Based on % of Heart Rate Reserve (Max HR - Resting Heart Rate)

Zoladz modified [4]

175

160-175
MHR - 15 bpm

150-160
MHR - 25 bpm

140-150
MHR - 35 bpm

130-140
MHR - 45 bpm

120-130
MHR - 55 bpm

Zone BPM defined at fixed bpm per zone

I'm going to go with the Karvonean Heart Rate method. My garmin has determined that my resting heart rate is 53. So, for zone 2 I should be between 126-138 bpm.

Today, my run was actually mostly in zone 3!! Shoot.

Time in Zones

Heart Rate Zones

Z5	0:22	1%
Z4	14:43	44%
Z3	17:13	51%
Z2	0:48	2%
Z1	0:03

Here are my details (I'm still learning how to export this stuff from my Garmin. It scrolls along horizontally. )

Splits	Time	Cumulative Time	Moving Time	Distance	Elev Gain	Elev Loss	Avg Pace	Avg Moving Pace	Best Pace	Avg HR	Max HR	Avg Run Cadence	Max Run Cadence	Avg Stride Length	Calories
1	10:44	10:44	10:38	1.00	27	39	10:44	10:38	9:39	133	158	174	188	0.86	86
2	10:27	21:11	10:23	1.00	--	--	10:27	10:23	9:39	141	149	172	182	0.90	89
3	10:20	31:31	10:12	1.00	36	27	10:20	10:12	9:22	149	171	171	178	0.91	94
4	2:04.6	33:36	2:00	0.19	8	--	10:43	10:20	9:55	150	163	171	176	0.88	19
Summary	33:36	33:36	33:13	3.19	72	67	10:31	10:24	9:22	142	171	172	188	0.89	288

Summary - 33.35 minutes for 3.19 miles

Mile 1 - 10:44 pace - average HR 133 bpm

Mile 2 - 10:27 pace - average HR 141 bpm

Mile 3 - 10:19 pace - average HR 149 bpm

Last .19 - 10:56 pace - average HR 150 bpm

Timing

33:36

Time

33:13

Moving Time

33:36

Elapsed Time

10:31 min/mi

Avg Pace

10:24 min/mi

Avg Moving Pace

9:22 min/mi

Best Pace

So, I was running with Amy and I wasn't looking at my watch. This pace felt totally comfortable, so to keep it slower is going to feel very strange.

Tomorrow I will try for 60 minutes with my heart rate in zone 1, which means not going over 126 bpm... that's going to be crazy slow!! I'll see what happens!

Here is my picture of the day:

My other news: I'm creating a goal just like Katie in Runs for Cookies. I want to walk at least 7000 steps a day, outside of my running. I'm low on that the days I don't run and I'm at work, so I need to up it. It might mean taking Sunni for a little extra long walk, which she will normally love anyway, unless it is raining.

In terms of my goal for weight loss, I am slowly loosing weight, but can we say EVER SO SLOWLY. About 4 days ago I was down to 137.0. So my goal for this week is to see 136 on the scale. I don't care if it says 136.9, I just want to see that number. I'm starting my period this week, so that is going to be extra difficult for me. As Katie says in Runs For Cookies, the best thing I can do for myself is log my calories accurately. I think I've been lying to myself about my portions and what actually goes into my mouth.

Today, I think I logged everything. Here you go:

Your Food Diary For:

Breakfast	Calories	Carbs	Fat	Protein	Sodium	Sugar
Ganolife - Latte, 12 fluid ounce	150	21	7	2	75	17
Ganolife - Latte, 12 fluid ounce	150	21	7	2	75	17
Jam - Raspberry, 1 tablespoon	50	13	0	0	5	10
Croissants, butter, 0.5 croissant, medium	116	13	6	2	133	3
Add Food Quick Tools	466	68	19	5	288	46
Lunch
Egg, whole, cooked, fried, 2 large	180	1	14	13	190	0
Add Food Quick Tools	180	1	14	13	190	0
Dinner
Chicken Tetrazzini Recipe - NatashasKitchen.com, 1.5 serving(s)	998	96	34	81	618	12
Add Food Quick Tools	998	96	34	81	618	12
Snacks
Bel gioioso mozzarella - Mozzarella, 1 oz	70	1	5	5	85	0
Add Food Quick Tools	70	1	5	5	85	0

Totals	1,714	166	72	103	1,182	58
Your Daily Goal	1,834	229	61	91	2,300	69
Remaining	120	62	-11	-12	1,118	10
	Calories	Carbs	Fat	Protein	Sodium	Sugar
	*You've earned 504 extra calories from exercise today

That's all for now.
Angie

2016

Sunday, February 14, 2016

February 14th, 2016

Heart Rate Zones

Timing

Your Food Diary For:

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