Saturday, August 21, 2010

Week #1

Today was a bike/run and a swim. Amber and I did exactly what we were told and kept our heart rate in zone 2 for the entire :40 run. It wasn't easy, we really had to pay attention and I had to walk a couple of times, but it kept my mind off the time so it went by really quickly. My average heart rate was 144 and the results of my Run Test said to stay between 143 and 150. Perfect!

Untitled by teganbrown at Garmin Connect - Details

Tomorrow will end the week with a 1:40 run.....we get to do a little zone 3, so that will feel good!
Next week I am in Canada to watch the Ironman....and sign up for next year....eeeek!

Monday, August 16, 2010

Run Blood Lactate Test #1


For those that don't know, this is a "test" where you run on the treadmill and increase the speed every 2 minutes, and get your finger pricked for blood at the same time. I knew it would push me to my maximum heart rate and that it would be hard....but well worth the results. I will post the graph as soon as I get it, but the jist of it is that I really need to become more efficient at a lower heart rate. So lucky for me that means "Zone 2" this is also known as the fat burning or weight loss zone. Currently when I run I am comfortable at about 160 bpm and I need to work in the 140-150 bpm zone....I sort of had a feeling this is what the outcome would be, since I really struggle on the first part of my run until I get up to that higher zone....so since it is not comfortable to jog at this heart rate, I am going to have to change up my training and maybe "brisk walk" the foothills instead of run them.....hmmmm...that will be tough for me, but I didn't spend $100 on the test to ignore it, so that is what I will do! The theory is that if you become more efficient in that fat burning zone, then your body will learn to fuel itself more efficiently so that you can run for a longer distance in the higher zone/race pace...well it couldn't hurt to teach my body to burn a little fat, for more than one reason!

UPDATE:
Finally got the results....he gave me the 5 zones, but then some more specific training areas.....
Endurance: more than 90 min....143-150
Tempo: 167-172 intervals of 15-30 min with active recovery in between
Threshold: 175-180 intervals of 3-5 min sprints with recovery

Now I know exactly where to work at.....and hopefully that will help me become more efficient!

Sunday, August 15, 2010

Foothills Run

Untitled by teganbrown at Garmin Connect - Details

This has been my favorite run this summer!

Tomorrow I have a Run Blood Lactate Test to determine the heart rate zones I will be using for marathon training. More to come on that :)

Saturday, August 7, 2010

Emmett Tri 8.7.10




This was my first official Olympic distance race (Deschuttes had a down river super easy swim). I have to say it was a little tough. I had a goal of 3 hours and I missed that by 11 minutes. The swim was a little longer than I anticipated, but I also wasn't exactly sure what to expect. I made it out of T1 under 2 minutes, but had a little trouble with my gears getting started on my bike....
The bike was good, there was only one big climb, so it went pretty smooth. I could feel my legs getting a little tight so I chugged the gatorade on the second half....that would not be enough for the run though. After a quick T2 - 48 seconds and I even put on socks, I struggled off my bike, my shins were really tight. No official cramps, but I had to dig deep mentally to keep going. It didn't turn out too bad with a 1:03 run, but it felt horrible.
I was glad to make it to the finish line....enough said :)

Thursday, August 5, 2010

MARATHON!!!

I'm gonna do it! I signed up for the Phoenix Rock N Roll Marathon on January 16,2011! Amber and I are going to have my Tri coach Michelle write us a program which we will start next week! I am glad to have a program to follow, I have been lost on workouts since 70.3.