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Am I doing this right?
Low HR Training
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Am I doing this right? (Read 364 times)
posted: 11/1/2007 at 10:50 AM
Hello! I started running again (after about 7 years off since high school) about four months ago. Just over a month ago I came to the realization that my "easy" runs were not really that easy. I was going too fast. So after reading some about HR running I got a monitor and started running much slower. I calculated my max aerobic rate as 180 - 24 = 156 and I set my garmin to beep at me if it goes over that. So when it does, I slow down. This seems to be working--I'm getting faster at the same heart rates, if only a little bit. I was also having some shin pain, so I cut my mileage back and have been slowly ramping it back up. I'm right around 15 mpw right now and not having any/much bone/joint pain, so I'm going to keep gradually raising it. I'm hoping to be around 25-30 mpw by the new year. I haven't been strictly limiting my activities to low heart rates. I play ultimate frisbee every so often and that certainly involves sprinting, and I want to keep running a local 3k race each month. It seems like a good benchmark. I guess my question is this: how does what I'm doing sound? Is 156 way out of line? I find myself drifting up past it in longer runs without any noticeable change in how I'm feeling. Could I raise the "max" HR of these easy runs? Should I? Should I lower it? How would I test for the actual aerobic threshold, if that's what it's called? Anyways, I'm just writing out what I've been thinking about recently and looking for feedback. Thanks! sean
posted: 11/1/2007 at 9:01 PM
Sounds you're doing it right. You don't want to raise the HR at this point. As long as your other activities that may get your HR higher are a very small percentage of your overall volume, you should be fine. You don't really need to test anything, but if you want to fork over a bunch of cash you can have a vo2max test done. It certainly isn't necessary in most cases.
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posted: 12/6/2007 at 4:53 PM
Thanks, belatedly, for the response. I've kept it up for a while now and I have another question. Since I'm running nearly all of my mileage easy, is it okay to keep increasing my mileage as long as I feel okay? Is there some reason I should still take plateau or even setback weeks?
posted: 12/6/2007 at 6:56 PM
There are many opinions on that. Certainly, if you're in tune with how your body is doing, adding more mileage will certainly be beneficial. Generally speaking, your progress will be a function of your cumulative volume.
low HR training FAQ
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posted: 12/6/2007 at 9:58 PM
modified: 12/6/2007 at 9:58 PM
Yeah, I gotcha. I should be more clear: I want to increase my mileage, I don't know how high, but at least past 40 miles per week. I really like the idea of getting faster by gaining a lot of endurance. My question specifically is if there is anything wrong with never letting up on the increases, and I guess your answer is that it's okay if I'm really in tune with what my body is telling me. I suppose if I'm not in tune with what my body is telling me then I will find out the hard way that I'm increasing too fast. So thanks. MTA:
posted: 12/7/2007 at 8:24 AM
modified: 12/7/2007 at 8:25 AM
Like he said, there are differing opinions on that. Some people say that as long as you are only upping your mileage by 10% a week, you are fine. Some say that above a certain threshold, be it 25, 30, or 40 miles, you are better off only doing 5% increases. Others think that after you reach certain points in your mileage you ought to plateau for a little while to get used to the distance before continuing to add mileage. Unfortunately, there isn't really a right answer, so just do what seems reasonable to you based on your fitness, how you feel, and your experience. Just don't ignore what your body is telling you. Specifically, when you start getting over 35-40 miles a week, the number of injuries runners sustain goes up quite a bit, if I recall correctly. So you may want to hang out at that threshold a little while before pushing through it, if you think you might be at risk. I'm trying LHR training this winter specifically to try to get through the 30 MPW barrier, which is where I have broken down previously. So far, I feel like because of the low intensity of most of the runs, I will have a much easier/more successful run at it this year. But I'm still going to slow down my increases to 5% or less when I get to 25 MPW, just because of my personal history. Good luck!
posted: 12/7/2007 at 1:03 PM
Good advice, thanks. I'll take it slow and pay close attention to how I'm feeling. I'll be back with a report and probably more questions in a while.
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Scott & White Healthcare needs all blood types.
The Scott & White Blood Center is in the Temple hospital across from the McLane Dining Room. Free valet parking is available, and walk-ins are welcome anytime.
Hours are from 8 a.m. to 7 p.m. Monday through Thursday and from 8 a.m. to 4 p.m. Friday.
To set up an appointment, call 877-724-HERO.
Mobile blood drives are being scheduled at the following locations:
•Scott & White Health Plan, 1206 West Campus in Temple, noon to 4 p.m.
•Scott & White West Pediatrics, 6684 W. Adams in Temple, 9 a.m. to noon.
•Scott & White Westfield Clinic, 7556 Honeysuckle in Temple, from 1 to 4 p.m.
•Scott & White Center for Diagnostic Medicine, 1605 S. 31st St. in Temple, from 11 a.m. to 4 p.m.
•City of Temple, 2 N. Main St., Temple, from 10 a.m. to 1 p.m.
•National Banks of Central Texas, 4103 Central Texas Expressway in Killeen, from 11 a.m. to 3 p.m.
•Temple Civic Theatre, 2413 S. 13th St., Temple, from noon to 2 p.m.
Teresa Tankersley

subset: commoncrawl


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From the i-15 off-ramp at the divergnce of route 93, drive 20.7 miles north on route 93. Park the car as far off the shoulder as possible.
Route Description
From us93, head east across the bajada to the bottom of the large wash at 36.6523802, -114.8974773 (WGS84). Take this wash ENE then E to the ridge crest, intersecting near the 4324T mark on the 1986 topo. From the crest, turn NNW and N and walk along the ridge. Peak 5226T requires class 2 scrambling; there are a few sections of class 3, but one can avoid these by cutting to the right (E), then back to the crest.
From Peak 5226T, the traverse N to Arrow 5205 is more rigorous; the km between the peaks may take an hour. The direct route is up to class 4; however, one can nearly always cut to the east (right) for class 2 and 3 climbing, the cut back W to the crest.
From Arrow 5205, continue N and NNE to near the point marked as 4316T on the USGS 1986 map (36.6786261, -114.8852374 WGS84). The terrain is noticeably easier here, and transitions from dark gray ragged limestone to gently sloped tan talus. Turn W, then NW, to descend the canyon. You can travel on either side of the rocky lump to the NW; either route (N or S of the lump) is class 2. This is one of the few class 2 canyons in the range, so it is important not to undershoot or overshoot this descent point.
Follow the drainage NW until the canyon empties onto the bajada, then turn SW and W and cross the desert back to the road. You will probably have to walk the road for a mile or two south, back to your car; if desired, one can walk on a rough gravel road just east on the highway, to complete the loop back to the car.
The full hike is 9 miles long, with over 3400' accumulated elevation gain, and is rough and completely TRAILLESS.
Essential Gear
Bring plenty of water, no matter the time of year. The rock is very frictional (except on dryfalls), consisting of silica protuberances in a limestone matrix; however, sticky rubber soles will be appreciated during the boulder-hop portions of the climb. Very few people travel this route, so loose rock has not been preened. There may be cell phone service on the crest, depending on carrier (Verizon works with good Moto phones). Desert gaiters are useful for crossing the low-altitude sections. Some people wear gloves for this kind of terrain; certainly the rock will tear up your hands. A 50' piece of 3/4" tubular webbing (2500 lb static) with a carabiner will provide extra comfort if you get confused; be prepared to leave it behind. Finally, a GPS is very useful in finding the correct canyon. Since this is a rather long trip best done on a winter day, an emergency headlamp would be useful. Note that the last 3-4 miles are in gentler desert or even on roads, so they can be traveled in dim light.
Miscellaneous Info
If you have information about this route that doesn't pertain to any of the other sections, please add it here.


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Many employees at big Japanese corporations see their business environment change dramatically when they are transferred overseas.
Suddenly they are their own bosses, dealing with different work customs and being pressed to speak English.
Such experiences, according to Kevin Gibson, managing director of Japan operations at U.K.-based recruitment consultancy Robert Walters, are "invaluable," and add "premiums" to the market value of these people.
But when they return home, with high expectations for their new assignments, they often end up in unsatisfying head office positions — without the bonuses, benefits and other perks tied to international postings, he said.
A number of Japanese returnees are thus knocking on the door of Robert Walters Japan seeking a career upgrade, said Gibson, who sees this as a great business opportunity.
"They come back and they are part of the group again," Gibson said in a recent interview.
"They can't use English any more. They don't have as much freedom. So they come see us. With their international experience, they want to work for a foreign company now. People are more open to doing that now."
The growing tendency among Japanese professionals to put their careers first and company loyalty second is evident, with the job-for-life premise evaporating, Gibson said.
Robert Walters Japan, which recruits accounting and other professionals in mid- to senior-level positions for international organizations, has a staff of 35.
It places around 200 candidates a year and forecasts annual revenue of 600 million yen for this year, up 100 million yen from last year.
Until recently, trying to draw Japanese overseas back to Japan had been difficult, with most professionals seeking to prolong their international careers as long as possible.
But over the last three months, the number of inquiries the firm has received from Japanese financial and marketing professionals who are looking to work back in Japan has tripled from the previous period — to some 180, Gibson said.
He attributed the trend to the growing business optimism here, the still-faltering U.S. economy and the recent appreciation of the yen against the dollar.
"The level of interest in career opportunities back in Japan is the highest we have experienced in almost four years," he said.
Since setting up the Japan office four years ago, the firm has also seen a massive market change.
With the global economic slowdown in the last two years, many foreign firms in Tokyo have cut costs by replacing expatriates with Japanese.
The "localization" of the Japan offices of foreign firms also forced a change at Robert Walters, which initially came here to place foreigners.
Today, 90 percent of the firm's placements are Japanese, compared with some 50 percent in 2000, Gibson said.


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Watch: Spotify Kicks It With Kendrick Lamar
Music-streaming gawd Spotify spends a day with one of hip-hop's hottest acts and recent VIBE cover star Kendrick Lamar.
Cameras captured a typical day in the life of K-Dot as he wrote up new rhymes and signed autographs for fans. The finale plays out with Kendrick performing at Spotify's live show at SXSW last month.


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The second annual Coon Rapids Citizens Academy has been scheduled.
The seven-week course will take place Monday evenings March 4 through April 15 from 6:30 to 8:30 p.m.
The academy gives participants an up-close behind the scenes look at how Coon Rapids city government operates.
Participants will tour the city's police and fire departments, take a tour of the city's cable television studio and public works facilities and learn about city budgets.
As well, there will be sessions on the community development and planning functions of city government.
The 2013 Citizens Academy will run one week less than the inaugural program this year. A trip to the Coon Rapids Ice Center has been eliminated.
The schedule for the 2013 Coon Rapids Citizens Academy is:
• Week one: Monday, March 4, introduction to city operations, Harvest Grill.
• Week two: Monday, March 11, understanding administrative area at Coon Rapids City Center council chambers.
• Week three: Monday, March 18, behind the scenes of public works, engineering and utilities/capital projects at public works garage.
• Week four: Monday, March 25, community development and planning at the Coon Rapids Civic Center.
• Week five: Monday, April 1, police and fire departments at Coon Rapids Police Department and Fire Station 1.
• Week six: Monday, April 8, city technology at Coon Rapids City Center council chambers and CTN Studios cable TV facility.
• Week seven: graduation celebration, Harvest Grill.
There will be a limit of 20 participants.
Information about applying will soon be posted in the city website as well as in the city newsletter.
Peter Bodley is at [email protected]


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Minus seven and fishing! It has been a cold week and now the snow, writes Bob Smith.
I was coaching at Chatton just before the snow landed, there was little wind thank goodness as the thermometer was reading minus seven degrees.
The main lake basin was ice free because there were two aerators going flat out. Ross and Dunnydeer lakes were frozen.
Our casting lesson went fine apart from the rod rings icing up, but that is easily remedied.
At the same time, regular angler at Chatton, Matty Devine, was really enjoying himself. He worked out the system for the conditions and caught trout regularly.
Matty was using an intermediate fly-line and two flies. On the point, he had a heavier lure and on the dropper, there was a red diawl bach. Of the12 fish he caught, 10 were on the smaller lighter diawl bach and only two were on the lure.
Hats off to you Matty, firstly for enduring the conditions for six hours and secondly for being so successful.
Whinney Loch fished well before the snow arrived. The water continues to be ice-free and the fish are not deep.
The usual lures accounted for the majority of the fish, bloodworm, cats, dawsons and damsels.
However, one angler got his full bag using a small wet bibio fly. It just goes to show that the smaller traditional flies can do the business too.
With the arrival of the heavy snowfall, both Chatton and Whinney Loch are closed as I write this. Please ensure that you telephone the fisheries before you set off so that you know the waters are ice-free and that you can get there.
Another date for your diary is March 28, it is the Ashington Kingfishers Spring Social Evening at the Fell em Doon Club in Ashington.
They have invited Dave Downie to do fly-tying demonstrations and Sonic Fishing Tackle will have a display too. There will be a buffet and raffle and entry is free to anyone who wishes to go along. The evening will start about 7.15pm.
It is an important year for the Kingfishers, as they are celebrating 25 years since they were first formed. They have planned a special calendar of events for the year, but more of that in the weeks to come. Watch this space.
The Game Angling Instructors Association, (GAIA) is holding an event at South Linden Trout Fishery, at Longhorsley. The event will take place over two days on April 20 and 21.
There will be fly-casting tuition (free) and fly-tying demonstrations, as well as some fun and games.
Each day starts at 9.30am and lasts until 4pm. All under 16s get free entry, otherwise it is £10 per day or £15 for a two-day pass.
Other details can be obtained from the fishery or Kevin Dawson. I will post another reminder about this weekend closer to the event.
Hopefully, the snow will disappear soon and the roads will be open for anglers to get to their venues and cast a line. I have lessons booked so fingers crossed and reports next week.
Can I invite anyone with any news, events, or wants advice or tuition, please contact me via my website www.bobsmithflyfishing.co.uk or ring 01670 514086.


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Eat Vitamin Donuts, Save Sugar, Garden More, Eat More Fish. These are just a few of the recommendations of the U.S. government over the past century. One they forgot: don't take money from food companies.
CDC Is Hungry for Braaaainsss
Zombies are now promoting the CDC's disaster preparedness guide. But not as well as they could be. Here are a few tips for the CDC's newest henchmen to reach even more eyes, hearts, minds, and of course, brains of the American people.
Lord of Recycling: An Eco-parody
"You Shall Not TRASH!" So sayeth Gandalf in the newest epic, "Lord of Recycling." Watch it at Transforming Cultures and see a great new eco-parody of "The Lord of the Rings" and a powerful example of viral social marketing.
Bikes, E-Waste, Petlessness! Oh My! Reflections from Portland
I spent the past week in Portland sharing the Transforming Cultures message and saw some great sustainability initiatives and some scary trends as well.
Mickey Mouse's Iconic Role in Modeling Consumerism
Do Disney cartoons lead viewers to believe in and act out Disney's consumeristic fantasy? What about modern icons like the Disney Princess and the iPod? Can you sing M-I-C, K-E-Y, C-N-S-U-M?
Next Step Beyond Big Scary Labels: Scary Names
The U.S. is finally catching up with the rest of the world with its new cigarette labels, and Australia is leaping ahead with its new very restrictive labels. But who will be the first to take the next bold step of legally changing the name of cigarettes to "cancer sticks?"
Making Borscht Cool Again
I read recently about how the Gold Pure Foods Product Co. is trying to make borscht cool again. Considering how healthy and sustainable borscht is, I applied the Transforming Cultures formula to see how we could normalize borscht consumption once again in the U.S. Read on to learn what ultimate fighting, baby food, cartoon mascots, and skyrocketing grain prices have to do with the future of borscht.
The Biggest Winner in the Academy Awards: Brands!
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