Wednesday, March 30, 2011

Latest Goals

Run a 5K at 7:00 min/mile pace
Run 11K, 7K, and 15K Paris Mountain Trail Runs in Vibrams.
Increase cadence up to 88 BPM

To achieve the above goals I’m using Rick Kattouf’s training program. My company started the 12 week exercise program through Team Kattouf about 8 weeks ago. This program encompasses my meals and exercise regimen. I like a lot of Rick Kattouf’s ideas. Lately, instead of going by pace during my training runs I have been using heart rate training. As mentioned in previous post I am one of those “special” people with a high heart rate. When I am at rest my heart rate will drop down into the low 50s sometimes even the high 40s. However, when I start to exercise my heart rate will shoot up very fast and high. Just my warm up jog is usually a 134-144 effort. Rick Kattouf had me perform a lactate threshold test and he developed a special heart rate zone program for me.
My heart rate zones follow: Zone 1 = 134-144, Zone 2 = 145-154, Zone 3 = 155-164, Zone 4 = 165-174, Zone 5 = 175-184.
Each training run that I do has a different goal. Sometimes the goal is to keep the HR in Zone 2 for a long run (1-1/2 hours). Other runs may have me doing intervals from Zone 2 to Zone 4 for different durations. Every once in a while I throw in a run of my own. I love to jog down to the track near where I work and do a 1 mile run as fast as I can go. My record so far is 6:39 min/mile. However, that was before Christmas and my training did drop off some at the beginning of the year. However, I am back on course and barring any injuries, I am going to try and hit the 6:30 min/mile in April.
Rick Kattouf has also improved my strength training regimen. I work out twice a week for about 50 minutes. This is a very intense program with minimal resting between sets. Since I have stated Rick Kattouf’s program I have dropped 5 pounds. I am hoping to drop below 180 this week. At the end of last year my training dropped off and I slowly gained weight until I hit a high of about 188. I am glad that I have worked it back down to 180. My goal is go get down to 175 pounds.

To summarize:
1. I am now training to heart rate zones and duration instead of pace and distance.
2. I am still working on increase my cadence.
3. I have added strength training.

Quote of the day: “A gentle word of compliment falls lightly but it carries a great weight.”

Have a great day.


Wednesday, March 23, 2011

I apologize for not blogging!

I am still running! Since my injury last year (about this time) I have never fully returned to my running ability. I was close to a 7 minute mile for a 5k but now I am back in the sub 8 minute/mile. I am still using the Vibram 5 fingers and I am also using the Nike Free. I really like the Nike Frees. They feel really good and light.
I ran the Milliken Earth run in the Vibrams last weekend. It was very good. I planned on an 8 minute/mile pace but I went a little faster. I did start tiring at the end but I finished the race in good shape. I ended up with a 7:49 min/mile pace. Not too bad for me. I did not see anyone else in the Vibrams. Maybe this barefoot craze is dying out again. I try to run in the Vibrams at least once a week if not more.
I am still working on my cadence. I have to really concentrate on my cadence in order to get it to 88-90. Maintaining that is really hard. Even if I try to go at a 10 minute/mile pace with a high cadence I get tired out. They have a Chi running clinic at my sports club that I go to. I am thinking of trying that clinic. I know that the trainer suggest the 88-90 foot cadence. Maybe chi running can help me attain the higher cadence. I believe that a high cadence will get my speed back up and most importantly reduce my chance of injury. A friend of mine at work runs a lot of marathons and he reduced his stride and increased his cadence and found that his injury rate when down. Plus for a guy over 50 he is fast!

Have a good day!