Kinda makes your head spin… May 27, 2008
Posted by kimayars Ramblings
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So I’ve had the entire day to think about this heart rate/zone strategy for running. I’ve come to a few conclusions:
- Running at a lower heart rate sucks. I really need a distance goal. Just running at a certain heart rate for a perscribed time makes me want to spike my water bottle with a hard alcohol.
- If you are sendentary, then the “fat burning zone thing” works, but I think possibly works only because you were sendentary. My guess is that anything over your resting heart rate would make a difference.
- The only way to really tell when you make the transition from aerobic to anaerobic is to invest in one of those fancy-schmancy expensive VO2 MAX test. This involves running with a mask hanging on your face. I’m just too vain and too cheap for that.
So, where does that leave me? Well, I need to continue doing what I like to do (as that’s what keeps me running) but maybe make some small changes. In particular I need to up the length of my workouts. I’ve been doing 30 minutes here, 30 minutes there. I should shoot for at least 45 minutes. When I walk with Kristi in the morning I need to increase the intensity a little. She has mentioned seeing a trainer and doing some weight training. If she does that then I’ll do that too. (You may ask why I don’t just do it on my own, but you’d have to understand our friendship to know why I won’t.)
I also need to pay attention to what I’m eating, how much, and when. As much as I REALLY want to be the person who exercises enough so that they can eat anything, I’m just not that person. (I still hold out hope that someday this will be true.) So, it’s time to dust off the trusty food journal and cut out the usual suspects: high-fructose corn syrup, hydrogenated-anything, artificial sweeteners, and “white stuff”. Portion control also needs to be obeyed.
And finally, we have accountability. Tomorrow night I plan on updating my measurements on my “You on a Diet” page. Yeesh. Can’t say I’m all that excited about that. Pfffttt.
*sigh* Why does this need to be so much work? 
On a positive note my new tanks from Title 9 arrived today. Woo-hoo!
Comments
FWIW… a VO2 test should cost about $150 all in… yes, it’s not free, but you might find it worth it, so that you can remove any doubt about what you’re doing. And really, it is short and no one will take your picture so who cares about the mask.
Also, as for food, this may be the key… you may have to simply eat a lot less if you want to see changes in your weight/body shape/size goals.
Good luck! I’m rooting for you.
Ahhhh, new clothes - they always make me feel better. Maybe the key is to forget the journal and worrying about the intensity of the workout and give the old plastic $$ a workout! ha ha! I just ordered a new swimsuit from Athleta catalog this a.m. YAAAAAYYYYYY!
One of the benefits of running at a lower heart rate is that you train the mitochondria to be more efficient. You build your aerobic foundation. This is important for endurance running. You burn a higher percentage of fat at lower intensities.
You burn more calories per minute in your aerobic threshold, but less of them come from fat. You will increase your fitness in this zone though.
It’s important to build a base and to spend time in both zones. Time spent in higher zones trains you to run faster and to handle lactic acid. The long run should be done at a lower intensity. That way you get the best of both.
When it comes to diet cutting out processed food always helps. You’ll look better and feel better too!
Hi Kim,
I’ll help you out with the longer runs-my friend Lori’s been kicking my tushy all over Europe with her “let’s run an hour plan.” I’ll be home Sunday, so we can start with 45-60 minute runs next week. Also, about that strength training….you need it! (For increased metabolism through an increase in muscle mass and for injury prevention and for definition, which, oh yeah, does change the shape of your body.)