Increase distance or speed?

[NancyR]

Ok Mike, good. Not sure if you know of the show Wipeout, (people run, swim through crazy obstacle courses) I thought of your track work last night when one of the participants came on-- who was a "sprinter" holy could she take on the obstacles! I was impressed. In high school, many moons ago I enjoyed relay and the 400m, and I was good, even hurdles, (awww a light bulb moment, I stopped hurdles after a bad fall, maybe that is why my knee acts up now... who knows.. it was my right knee ..) I sucked at the 800m, I'd like to one day give it a go again.

Kate, I am basically going to try to run every other day, someone along the way told me to give my body at least a day between runs, especially being newish. I think I could take it on, but no sense risking an overuse injury. The biking I find good, it seems to focus on upper leg muscles and so it doesn't bother me (knee area) and I really enjoy the ride.

Here is a sample: Monday 5.5, Wednesday 5.5, Friday 5.5, Sunday 5.5, BUT I will really pay attention to what my body is telling me, if my knee or anything else feels off, I will walk, or bike only. I will try this out for a couple weeks, the last couple of weeks I had been doing 5km 3 times a week, and LOTS of walking and a bit of biking. (ha ha I hate riding my old bike now, and am dying to get my new one! though it could still be weeks away booo) With the cool weather swimming is out for now.

Also I always wear my Garmin, I quite enjoy looking at all the data afterward, so I will also know when I am getting faster down the road.

I am also open to 1 longer and 2-3 shorter runs, might shake things up a month or more down the road, but again paying lots of attention to what my body tells me.

Exactly, "just because I could do it, doesn't mean it was good for me"

I know from my Garmin that biking burns lots of calories and I like that!

Not to make fun of your fall, but I'd like to go on a trip, just not the kind you experienced! I hope those bruises are gone.

Sorry for the book!

Nancy

[Newt]

Nancy,

Be careful with using the Garmin to count burned calories, a lot of different factors determine energy expenditure, I find cycling is typically a lot less per hour than running for the same intensity. Personally (again a lot of factors can alter this i.e. hills, wind, heat, recovery status, intensity, weight) I figure I burn approximately 1000Kcal per 16km of running, and about 44km of road cycling.

Peace
Peter

[NancyR]

Peter, I bet it varies greatly, due to so many factors. I find with increased exercise I am hungry more often, and this is something I need to keep in check, as I love to cook and eat! So I am wise to not use the calories burned as a true guide. Loosely it is likely about a 10-20% margin of error, on the too high side I am thinking. (possible anyway)

Here are some recent samples:

Walking 5.44km - 1 hour - 244 calories

Walking 10.08km - 1 hour 48 minutes - 419 calories

Running 6.31km (just under 1km walking included) - 49 minutes - 379 calories

Bike ride around neighbourhood - 10.10km - 32 minutes - 571 calories (now that I wondered if it was high)

These are all with little elevation, wind...

Thanks,
Nancy

[Newt]

Ya the biking one seems off.

[April]

Nancy, did you change the setting on your garmin from running to cycling?

[NancyR]

April do you mean on the device itself or within the Garmin software (which I upload the data to)? I have the Forerunner 110. I believe it is mainly for walking and running.  I looked up the features and it says NO beside "button for multi-sport"

So...I think although it collects some data while biking, it just isn't accurate for calories.

I can hear Mike telling me I should have bought the 310XT! and Peter telling me the Polar is where it's at.. but I am happy with this for what I am up to currently, it is an easy to use Garmin.

In the software you can set age, weight, height, and activity level, I then believe it uses that data in conjunction with the data it collects to give you the calories used.

HA maybe it thinks when I am biking I am running, so that is why it is so high!

I will investigate further.

Nancy

[April]

Yes, the device itself. I have a 405 and it also says No to multi-sport but it does on the the watch itself. Might be worth a look 

[NancyR]

Oh, ok April I will check it out, once I locate the manual and get my coffee in, thanks.

[NancyR]

Had a good look, no option to change to cycling. However, I didn't realize my device also had profile settings, I thought once I put them into the software it somehow updated within the device.  It seemed to have my age, and weight, but I am not 6'4 lol nor am I male, so I have it all changed now and will see what it shows after today's run. (in comparison)

Nancy

[NancyR]

Had an awesome run, but I goofed up, I changed the direction up a bit for my route and was off in thought, missed the beep of the Garmin, so I did a km more than I was going to do! Yikes, I couldn't believe it.

I feel great but will smarten up or I could risk injury.

Anyway the Garmin tells me for 7.16km (about 1/2 km walking), I burned 437 calories.

Time for a nice fresh peach smoothie.

[NancyR]

I've been running without looking at my Garmin constantly this week.  I was previously trying to keep my pace around 7-7:20, (slow I know, but progression is the key) determined to increase distance. Am at 6km, no stopping, 4X a week and that has gone very well this week.

Anyway, reviewing my runs, I am pleasantly surprised that my pace for 2 of 4 runs this week, all laps - was under 7 :))))) and the other 2 runs, 4 of 6 laps were under 7.

Just going to keep at it, increasing distance. Feeling GREAT! I even did the grassy hill near the dog park, twice! Haven't even attempted a bumpy surface in 6-7 weeks. Did fine.

Nancy

[NancyR]

One thing I need to do is take a week off. I haven't in a while and I am thinking it might jump up and bite me in the butt somehow.

I feel good and so I've put it off, but think I best do it this coming week...

I know a few of you have told me it is important to do, but if you are feeling great is it necessary every month? (I am trying to listen to my elder runners but there is still that internal voice that says come on Nancy you can do it!)

Nancy

[Newt]

G'day Nancy,

Until you get more experience and know how your body reacts and handles the stresses of training it's better to err on the side of caution. As you become more in tune with yourself you will know better when to take time off or rest days/weeks just by feel and not necessarily by what the calendar tells you. For example I've been doing this for many years with some years with of high volume/intensity, since this has been such a great summer weather wise I've had a hard time taking actual days off, but just taking some days easier than others, up until last week I hadn't taken a day off since the beginning of June and only 9 days off Since Jan 1st. Lately I've been feeling a little less motivated, more tired, more hungry, and not sleeping as well which are all signs for me that I need to take it easier for a while if I want to enjoy the fall season and perform adequately in a mid Sept 3day mtb race. So considering your experience and past injury I would take an easy week just to be on the safe side. IMHO.

Peace
Peter

[Sandy]

Good advice Peter.

Maybe though in your case it's not that you haven't taken a day off that you're experiencing those symptoms and just that you miss us! 

[NancyR]

Peter,

It sure has been a great summer weather wise. Interesting what you mentioned about being tired, more hungry and not sleeping well. I have experienced a little of that. In the last week quite a bit but thought it was the humidity, but could be a combination of things. I have felt tired but yet can't seem to fall into a good sleep. So maybe these are some signs of my body reacting.

I am a bit of a routine freak, once I get used to a new routine it is hard to fall back, but I will.

All the best on the 3day MTB race, that is great!

Thanks,

Nancy

LOL Sandy