Test Run on 6-19-2011

It's been a long time since I did a test run on the treadmill.  I used to do these every week or two, but my last one was back in December.  Here's that post (12-27-2010).  Today I did my standard warm-up, 3 miles at 8:00 pace, then a cool down.  I measure my heart rate during that 3-mile test run and hope that it gets lower when running the same pace.  Here are basic stats for today's run:

3 miles @ 8:00 pace
Heart Rate Avg = 135
Heart Rate Peak = 144

These numbers will serve as my "new baseline" to judge the effectiveness of my summer training.

In the past I also tracked resting HR, weight, and recovery HR (how quickly my heart rate drops).  I don't care about my weight.  Recovery HR is a good measure of fitness, but it depends on me doing the same thing right after a run (walk at the same pace, jog lightly, stop completely, etc).  I want more latitude in my training.  Once the 3-mile test run is done, I can track that as a "lap" completed and then do whatever I want.  I do plan on recording my waking resting HR, but I didn't do it today.  A low resting HR is a good sign of fitness and a rising resting rate is an indicator of over training or illness. 

Test Run on 12-27-2010

Had a reasonable test run today.  I've kept my running streak going (today marked 33 consecutive days) and my consistency is starting to pay off with slightly better test run results. Here are my stats with a comparison to the last test run (and the baseline run stats are here):

3 miles @ 8:00 pace
Weight: 169  (+2)
Resting HR: 54  (-1)
Average HR: 143  (-3)
Peak HR: 152  (-3)
Recovery HR: 36  (0)
Beats/Mile: 1144  (-24)

Four improvements, one decline, and one no-change.  I'll take those numbers.  I haven't been doing these test runs each week as I had originally planned, but that's OK.  If I can get in about 2 test runs per month, that will be enough to track progress.

Test Run on 12-7-2010

What a weird test run I had yesterday.  My weight was down 2 pounds--no big deal.  I am fine anywhere around 170.  Being less is not a real gain. What was odd is that my resting heart rate, average run heart rate, and peak heart rate were all the same as the last test run!  Even my recovery rate was the same.  What are the chances of that happening?  At first I thought this sucked.  My numbers may not have improved, but they didn't go downhill either.  This is a stressful time at work...if I can manage to not go backwards, that is success!  It's also that time of the year when lots of students are taking their scantron bubble-in tests to finish the semester.  At least my "test" is running on a treadmill.  I don't want to write an essay about running physiology or answer a bunch of multiple choice items on aerobic endurance.  Running is straightforward and simple.  And measurable.  Here are my stats from yesterday's test run on the treadmill:

3 miles @ 8:00 pace
Weight: 167  (-2 pounds)
Resting HR: 53  (0 change)
Average HR: 146  (0 change)
Peak HR: 155  (0 change)
Recovery HR (2 minute heart rate drop): 36  (0 change)
Beats/Mile: 1168  (0 change)

I'm still uninjured, healthy, and running consistently.  Improvements will come soon.

Test Run on 11-26-10

My new baseline data is reported in my November 16, 2010 post.  Here are my stats from yesterday's test run on the treadmill (parentheses has change from previous test run):

3 miles @ 8:00 pace
Weight: 169  (0 change)
Resting HR: 53  (0 change)
Average HR: 146  (+10 beats)
Peak HR: 155  (+8 beats)
Recovery HR (2 minute heart rate drop): 36  (+4 beats)
Beats/Mile: 1168  (+80 beats)

I'm not happy with this new test run.  Maybe my baseline is too good?  My only improvement was my recovery HR--it dropped an extra 4 beats--but that's mostly an artifact of the higher ending heart rate from the run itself. Oh well.  Maybe it's the extra food I ate for Thanksgiving?  At least I didn't gain any weight.

Weekly Test Runs Start (Again)

Last winter I started doing weekly test runs in an effort to keep myself motivated and honest.  I stopped them in late February.  All of those test run blog posts are tagged with the label "test run."  I have started them again!  My original post back in December 11, 2009 told of my initial plan and goals.

I still plan on the same test run logistics.  I'll run once a week on the treadmill at 8:00 pace for 3 miles. I'll start with a 1/4 mile walk, followed by a 1/4 mile jog, then 3 miles at 7.5 mph (8:00 minutes per mile), then cool down with a 1/2 mile walk at 4mph (15:00 minutes per mile). In addition to last year's statistics, I'll add two more variables: beats/mile  (lower number is good--shows efficiency) and heart rate recovery (drop in HR after 2 minutes of walking--greater decrease in heart rate is positive). 

Here are the full variables I will track and my goals:

Morning Weight (<170)
Morning Resting Heart Rate (<50)
Heart Rate Average for the 3-mile Test Run (<135)
Peak Heart Rate during Test Run (<145)
Recovery/Decrease in HR after 2 Minutes (>30 beat drop)
Beats per Mile (<1100)

Here are my baseline statistics from this past weekend:

3 miles @ 8:00 pace
Weight: 169
Resting HR: 53
Average HR: 136
Peak HR: 147
Recovery HR (heart rate drop): 32
Beats/Mile: 1088

In the future, I'll share my run stats and compare them to the previous week and this baseline. My next test run should be this Friday morning. So far, I'm pleased with these baseline numbers.  They are better than last year's stats so I'm starting in a good position.

Test Runs Suspended

Today was supposed to be test run #11, but I suspended it...at least until next week, but probably until my resting heart rate drops back to normal.  Today it was 59.  That's one higher than last week and about 8 higher than normal.  Something is wrong.  I thought last week's high reading was due to my dentist visit.  Guess not.  There must be other stress producing agents at work...literally.  Furloughs, early retirements, budget cuts, lay-offs, restructuring, big projects being derailed...the list goes on and on.  Things better improve...or I need to adjust...otherwise this training stuff is not going to work out well.  So, for now, my test runs are suspended indefinitely (hopefully only for a week or two).  I'm going to use my heart rate monitor on all runs over the next 7-14 days to make sure I don't push too hard.  And I'll track my morning resting heart rate more regularly to see if this is a momentary blip or an extended elevation.  Sometimes work just sucks.  I'll keep plugging away with easy runs.  Hope to get a short run in after work today just so I feel better about skipping this morning's run.  Looks like the weekend will bring warmer temps (low 30s) and no snow.  Maybe I'll actually get in a long endurance run.  Hope springs eternal.

Test Run #10

Here are my stats for today's weekly test run...

Friday, February 19, 2010
3 miles @ 8:00 pace
(Changes from last week and then back to my initial baseline run)
Avg HR = 144 (-1 beats, -11 beats)
Peak HR = 153 (-2 beats, -12 beats)
Resting HR = 58 (+7 beats, +4 beats)
Weight = 173 (+4 pounds, -1 pounds)


This is really weird, but understandable...I think.  My weight is up (almost to what it was originally back in December).  I ate a lot this week, but I'm confident it'll go back down and stabilize around 170.  My resting heart rate was WAY UP THERE!  Today was 7 beats higher than last week and 4 beats higher than my baseline weeks and weeks ago.  What gives?  I think I was stressed about going to the dentist this morning.  My regular dental visits always seem to go OK (and today went fine too), but the underlying anxiety was clearly measurable in my raised "resting" heart rate.  Anyway, that's behind me.  The run itself seemed to be a stress reliever and went well.  Nothing fantastic, but slight improvements from last week and a nice overall gain from my baseline data.  I'm looking forward to next week's test run (with clean teeth and no anxiety). 

Test Run #9

I had a bit of a scare this week.  Wednesday morning I did my typical steady state tempo run at around 7:30 pace.  I felt so good at the end, I decided to kick it up a notch...way up!  I got the treadmill just over the 11mph mark (around 5:30 pace).  It only lasted for 400m (1/4 mile)...and it hobbled me.  As soon as I dropped it back to a fast walk, I began to limp.  My left knee was killing me.  It was hard to even get off the treadmill and walk to my car.  You shouldn't challenge the running gods--you might get a thunderbolt in the knee.  I had no business running that fast...and it served no purpose except to inflate my ego...until the gods struck me down.  My knee got slowly better over the rest of the day and felt just a little sore yesterday for my easy run with Jeff.  Today it felt OK...but would it hold up to my test run at 8:00 pace?

Here are my stats...

Friday, February 12, 2010
3 miles @ 8:00 pace
(Changes from last week and then back to my initial baseline run)
Avg HR = 145 (-3 beats, -10 beats)
Peak HR = 155 (-4 beats, -10 beats)
Resting HR = 51 (-3 beats, -3 beats)
Weight = 169 (-1 pound, -5 pounds)

This run felt easy...and look at those numbers.  Green.  Green.  Green.  Green.  That's a grand slam!   Four improvements from last week. I survived my brush with fate and I've learned my lesson.  No more intense speed work.  The gods have humbled me.  Another violation on my part and Zeus will turn into a giant bull and gore me.  I don't want that.  Neither do you.  Don't tempt the gods.

Test Run #8

I was curious how this week's run would turn out.  I skipped last week's test and this week has been stressful and unusual.  Would that affect my run?  Here are my overall statistics for today's test run (in parenthesis is change from last test run):

Friday, February 5, 2010
3 miles @ 8:00 pace
Avg HR = 148 (-4 beats)
Peak HR = 159 (-4 beats)
Resting HR = 55 (+2 beats)
Weight = 170 (+2 pounds)



I suppose it's a mixed bag.  The statistics that really matter--the running heart rates (average and peak)--both improved.  The measures that sort of indicate overall fitness (weight and resting HR) both got worse.  I care more about the running stats and I'm happy with this week's results.  It has been a strange and stressful week with University furloughs being combined with an early retirement incentive to get people to separate from the University and save money.  Our office may have 3 long-time staff departing early.  My first furlough day is Monday (Feb 8).  My staff have a lot of anxiety about whether there will be lay-offs and more budget cuts.  I'm worried about how we maintain operations with fewer (and less experienced) employees.  This could account for my raised resting heart rate.  Also, I've been pigging out all week with lots of lunches and dinners with co-workers, old friends (including a high school buddy I hadn't seen in 25 years!), and my lovely wife.  Did I also mention the extra cake and brownies for office birthdays this week?  Guess this accounts for the 2 pound weight gain.

Overall, this has been a crazy week.  Things will calm down and get back to normal next week and my test run in 7 days will show improvement...I guarantee it.  Plus, the New Orleans Saints will be world champions!  Geaux Saints!!!

NOTE: Good results or bad, at least I'm still posting updates on my progress. Where's that Riddle character and his updates? His blog?  Apparently he "loves to run" but doesn't love to post.

Test Run #7

My overall statistics for today's crappy test run:

Friday, January 22, 2010
3 miles @ 8:00 pace
Avg HR = 152 (+1 beats)
Peak HR = 163 (+3 beats)
Resting HR = 53 (+2 beats)
Weight = 168 (no change)

No improvements, one unchanged, and three declines!  Damn.  What's up with my training?  I incorporated 2 speed sessions this past week instead of one.  Oh well.  I'm blaming it on Jeff for skipping out on our Thursday super-easy jog.  He didn't want to run on the slippery roads or trails because of his bad foot, hip, and back.  So we did a treadmill run "together."  That means I ran faster than normal--still easy, but not super slow.  Probably didn't impact my training...but I need an excuse!  Or I could blame it on my wife for keeping me up all week with her hacking cough.  Not her fault, but it's another good excuse...how can I run well if I'm not rested?  No more excuses.  We'll see how next Friday works out for me.  You gotta keep the faith.

NOTE:  At least I'm still posting my progress each week.  Haven't seen Jeff's updates in a couple of weeks. Where's the accountability? 

Test Run #6

I was pleased this morning when I took my resting heart rate, but when I started my test run, it felt harder than normal.  My overall statistics confirm my intuition:

Friday, January 15, 2010
3 miles @ 8:00 pace
Avg HR = 151 (+5 beats)
Peak HR = 160 (+5 beats)
Resting HR = 51 (-2 beats)
Weight = 168 (-2 pounds)

Two improvements and two declines.  So, what's up?  Having the lower resting heart rate seems to indicate I am well-rested.  Weight being down is OK, but I'm sure that will be back to what seems to be my "new normal" weight of 170 soon.  That's fine.  I don't like the peak and average HR being 5 beats higher.  It might be connected to me taking 2 days off this week (Monday & Wednesday).  Monday is my wild card day where I can do anything--cross training, nothing, speed, easy, whatever.  Wednesday is supposed to be some form of speed work.  I took them both completely off.  If you combine that with my two very easy jogs with Jeff on Tuesday/Thursday, then I really didn't run this week!  I think my body was too rested and not used to running.  I'm confident I'll bounce right back and bring my stats down next week.

If you want to track my test run postings, you can simply click on the "test run" label tag at the bottom of this post. It'll bring up all my test run blog posts.

NOTE:  I don't have an update from Jeff this week.  He's supposed to report weight, waist size, and general comments each Tuesday.  I told him to post the updates to his new blog instead of sending them to me.

Test Run #5

Lots of snow and ice in town, but the treadmill is in the same condition as last week--dry & boring. Here are the results of test run #5:

Friday, January 8, 2010
3 miles @ 8:00 pace
Avg HR = 146 (-2 beats)
Peak HR = 155 (-4 beats)
Resting HR = 53 (zero change)
Weight = 170 (zero change)

Not too shabby! No back-sliding and a couple of improvements. I'm happy. Still haven't gotten in any long weekend training runs. I've been consistently hitting the roads, trails, and treadmill...just nothing long. The speed sessions are settling in nicely and I'm enjoying the overall progress I've seen in the last month.

To see when and why this started, and what my overall goals are for these test runs, check out my "The Running Pact" blog post from December 11.

Test Run #4

Another test run moved from Friday morning to Saturday due to the holiday season. Next week I'll be back on track with regular Friday morning test runs. To see the blog post that started all this "test run" nonsense, click here. For the first test run of 2010, I am very pleased. Here are the results:

Saturday, January 2, 2010
3 miles @ 8:00 pace
Average HR = 148 (-1 beat)
Peak HR = 159 (zero change)
Resting HR = 53 (-2 beats)
Weight = 170 (zero change)

No negative (red text) results! Resting heart rate and average running HR improved slightly, while weight and peak running HR stayed the same. I have tried to watch what I'm eating...and how much I'm eating... so the weight remaining the same during the holidays has been a good sign. I've run everyday, but nothing long. Once I start ramping up the long runs (and total weekly mileage), I hope to see these statistics all improving at a steady clip.

Test Run #3

Friday, my normal "test run" day, fell on Christmas and the gym wasn't open. I don't own a treadmill, so I waited until today to do test run #3. Here are the statistics (parentheses contain changes from previous week):

Saturday, December 26, 2009
3 miles @ 8:00 pace
Average HR = 149 (-1 beat)
Peak HR = 159 (+1 beat)
Resting HR = 55 (-1 beat)
Weight = 170 (-6 pounds)

Pretty good progress! I am very happy about the weight loss during the 8 days that included lots of holiday time. Average, peak, and resting heart rates are essentially the same...although there are more greens than reds (green=improvement, red=decline).

This test run comes after a miserable 10-mile run on the Clinton Lake trail yesterday. It was the worst trail conditions I've ever seen there---mud, leaves, downed trees, and very high water. Some sections had water up to my waist! And I'm not talking about a few feet of trail under water....this was more like 200-300 feet of trail at a time. The water was COLD--felt like needles stabbing my feet and legs. When the trail wasn't under water, it was muddy & slippery. The weather sucked too---started with cold light rain (40 degrees), then switched to snow, sleet, and back to snow with serious winds (20-30mph) and much colder temperatures (29 degrees). When I was done, my feet were completely numb and I couldn't untie my shoes--they were covered with a frozen water/mud mix. The laces were rock solid. After yesterday's crazy run, I was happy to hit the indoor treadmill for a test run today.

PS: Jeff skipped his update this week (too much holiday cheer?), but should be back on track next week.

Test Run #2

I had my second test run this morning. Last week I had my first "benchmark" run so I would have an objective baseline for comparison. See my previous post for a description of the run, the original benchmark data, and my goals. Over the coming weeks, all of my statistics should get better. Once I have a bit more data, I plan on plotting the progress too (unlike that fake set of charts & graphs in the picture). Well, here are today's stats:

Friday, December 18, 2009
3 miles @ 8:00 pace
Average HR = 150 (-5 beats)
Peak HR = 158 (-7 beats)
Resting HR = 56 (+2 beats)
Weight = 176 (+2 pounds)

Sort of a mixed bag. I certainly didn't expect to GAIN two pounds over the course of ONE week! And the resting heart rate going up 2 beats isn't great either. This week at work has been very busy and stressful so that may account for the heart rate increase...and the constant eating leading to an extra 2 pounds. Things will calm down at work after this weekend so I expect a restful heart rate next week. I need to pay attention to my eating habits since this is the holiday season and crappy food is everywhere.

Now the good news...my average heart rate and peak heart rate both went down for the same 3-mile treadmill run! That's awesome. This past week of training wasn't very hard. I didn't have a single run longer than about 7 miles. I'll have more long runs over the next week. I'm happy with the running progression, but disturbed by the increased resting HR and weight. It's still early so there is no need to panic.

The Running Pact

Last weekend I was running with Jeff Riddle and we were both complaining about what we'd like to achieve with our running. Lose weight, set some PRs, get back to trail marathons & ultras, qualify for Boston, do the 100 mile Grand Slam, etc. All fine goals. The problem is we already know HOW to achieve them...but we don't do it! Jeff knows how to lose weight. I know how to become a faster runner. We are both knowledgeable about training plans. The problem is we don't have the discipline to carry through with what we SAY we want to do. Maybe we don't really want to achieve these things. Or maybe we do, but simply don't have the correct motivation. So we decided to start small and commit to running together on Tuesday and Thursday mornings at 5:30am through the winter. Probably an easy 4-6 mile run. Simple enough. Nothing earth shattering. It's implied that during those runs we would discuss our progress...that's an extra slice of accountability. Additionally, I'll post an update on my progress each Friday on this blog. Jeff is welcome to comment, or have a full guest post, if he wishes. That is our simple pact.

How will this pact get us toward our goals? Well, for me, I need consistency. I skip too many runs. I'm blessed with some innate running talent. I can "get by" on pretty low weekly mileage and still preform OK. In fact, I can run fairly well at all distances from 5K to 100 miles with just 25-35 miles per week. I want to run better and achieve my potential as a runner. I want more than "OK." I've never committed to a real training plan and attempted to see what my personal records could be at 5K, 10K, half marathon, marathon, 50K, 50 miles, 100K, 100 miles...you get the idea. I think I'm capable of new PRs at all these distances. Running with Jeff will get me out the door twice a week for a couple very easy runs. Plus, those runs will motivate me to do other runs so I can report progress back to Jeff. In addition to Tuesday/Thursday with Jeff, I plan on doing a benchmark run every Friday morning to objectively track my progress. I did my first one this morning at the gym (see below). In future posts I'll detail my full training plan and my ultimate goal for 2010.

Why wait until the new year to commit to a new training program? My new training started this week! Tuesday and Thursday I ran with Jeff early in the morning. It was bitterly cold, dark, and windy...but we met and did our easy runs. If we can run in the dark when the temperature is 4 degrees (windchill well below zero), we should be able to continue under better conditions. Today I had my first "benchmark" run on the treadmill. My goal is to run every Friday morning on the treadmill under the same conditions: same shoes, same pace, same treadmill, same incline, same warm-up and cool-down. Here's the workout and metrics I will follow: half-mile warm-up jog @ 9:00 pace, followed by 3-mile run at 8:00 pace on treadmill set at 0% incline, then half-mile cool down walk. I'll run the same pace (8:00 minute/mile = 7.5 miles/hour) and track my average and peak heart rate for the 3-mile run. I believe the pace will feel easier over time and my average and peak heart rates will drop. Here are the statistics for today and what my goals are for the near future:

December 11, 2009 Benchmarks
3 miles @ 8:00 pace
Average HR = 155
Peak HR = 165
Resting HR = 54
Weight = 174

Intermediate Goals (achieved by March 27)
Average HR = 145
Peak HR = 155
Resting HR = 50
Weight = 172

Long Term Goals (achieved by August 1)
Average HR = 135
Peak HR = 145
Resting HR = 45
Weight = 170

Seems doable, eh? Wait until you hear about my ultimate goal for 2010. I believe it's doable too.