woke up with heart rate at 45 and was somewhat relieved. was 52 when i went to sleep and i just knew it would be 49 when i got up. didn't want the day off as my true schedule starts next week. convinces me more and more that my heart is way ahead of my legs.
out the door late as gail and i went over school stuff and i wrapped up some business stuff on-line. gail rested her heel,which has been on and off for her. is really frustrating trying to get over an injury. most runners know that there is no straight line in recovery. one step up, one back, two up, three back, eventually it is gone. that's the hope. words of support are all there are for the loving spouse.
was 27 degrees when i went out and it will be this way for the next five days as temps have dropped. started up to the church and it really felt like it was going to snow at any moment, but this happens often here and of course it didn't snow. if this had been rochester, ny we would have been in for a nice little seven inches by the time i got home.
stopped at my measured 100 meters and ran 27 x 100 with each five differently; 5 relaxed warmup; 5 harder; 5 second half faster; 5 with pickup at first tree and then again pickup at second tree. 5 relaxed but not easy concentrating on using the right leg and two at race pace-working my way back to 36 of them as coach benson used to suggest. still doing them coach, just slower.
then stretched and continued on up to the church and down the lane over to the river and did a loop there to add some miles along the lower canal - the lower canal is where the punt boats dock and i can always smell coal or diesel when i go by, and then onto the grocery store. for the perceptive readers out there, one gets the idea that most runs start by going up to the church and end at the grocery store. added fruit and water to the usual stuff today. they actually had some bananas you could eat.
the run was ok. right leg and side are still not good, but one grins and bears it. i don't mind the pain as much as i hate losing the mobility. am going to try once again to deal with that when i get home on my own and without the outstanding help of kaiser.
cold and crisp but pretty. two others wizzed by me running down the river. how can a woman run in shorts and singlet when it is 27? i had gotten some of my speed work down to just under 7 minute pace, and to race again at 8+ minutes for a short distance is probabaly a stretch, but won't know until i get back on the track and at the same time, lose another 10 pounds. to that end i go back on my prison camp diet next week.
time to go. lots to still get done today. this will be a sixty mile week barring anything unforeseen. perservering one slow step at a time. who am i to ask what for. our favorite restaurant opens here in oxford today. money is no object .
more later i hope. btw-ran mile 77, 775 this morning. should stop at two tomorrow huh? nah! will run with gail in the morning as it will be her day to see what the heel is up to and i hope we can head down to north hinksey village. loved those thatched roofs.
Friday, February 15, 2008
Thursday, February 14, 2008
maximum heart rate study;my notes at the end
i copied this from washington running report's discussion group sent in by chuck moeser:
A study from Liverpool, England shows that the maximum heart rate for athletes is lower than for aged-matched sedentary people. At first glance, this makes no sense because you would think that the faster you heart can beat, the more blood your heart could pump and the better an athlete you would be. However, a stronger heart pumps more blood with each beat, so stronger hearts don't have to beat as often. This means that as you become more fit, your maximum heart rate will get lower, not higher.Virtually everyone agrees that heart rate depends on the amount of blood pumped toward it by exercising muscles. When you contract your leg muscles during exercise, muscles squeeze veins near them to pump blood toward the heart. Then when leg muscles relax, the veins fill up with blood. The pumping action of leg muscles during exercise forces extra blood to the heart, which causes the heat to beat faster and contract stronger. This is known as the Bainbridge reflex. We know this is true because we are able to transplant hearts. If nerves inside the heart regulated heart rate, the heart would not be able to control its rate of beating since the nerves are cut during the transplant.Since the strength of leg muscles determines the fastest that your heart can beat and still pump blood, you might expect that athletes with stronger muscles would have faster heart rates.However, they don't.
The researchers at John Moores University in Liverpool showed that athletes have lower maximum heart rates than sedentary people (International Journal of Sports Medicine,January 2008). The maximum heart rate of male athletes was calculated to be 202 - 0.55 × age, and for female athletes,216 - 1.09 × age. Both weight lifters and runners had similar maximum heart rates, which were significantly lower than the age-matched sedentary people. The athletes have hearts that can pump more blood with each beat than the hearts of sedentary people, so they do not beat as often.
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larry's note- i have been tested on a treadmill many times for maximal heart rate. it is one tough treadmill run with tubes down your throat and they run you into the ground while they cheer you on to keep going until you bang hard on the bar to stop. the first time i was 178. the last time i was 171. easy enough run until the pace drops down and the incline goes up. then it is like running uphill in mud with something stuck in your throat.
when i was 178 i did hit 178 just before the bridge at 8 miles in the heat of a phila half marathon. at the time i was running 8 minute pace because of the heat and not the 6:30 or so pace i usually did that race at. i used to try and run at 160 or so and then pick up the pace coming off of that same bridge when i heard the bag piper playing and knew i was only 5 miles from the end and then picked up again later at the 20k point.
using their formula of mhr = 202- .55 x age, i would be at 169. this seems just about right for where i am now, but i won't be tested again until feb. 2009-hard to even type that date. and i will be on social security then, yea!
A study from Liverpool, England shows that the maximum heart rate for athletes is lower than for aged-matched sedentary people. At first glance, this makes no sense because you would think that the faster you heart can beat, the more blood your heart could pump and the better an athlete you would be. However, a stronger heart pumps more blood with each beat, so stronger hearts don't have to beat as often. This means that as you become more fit, your maximum heart rate will get lower, not higher.Virtually everyone agrees that heart rate depends on the amount of blood pumped toward it by exercising muscles. When you contract your leg muscles during exercise, muscles squeeze veins near them to pump blood toward the heart. Then when leg muscles relax, the veins fill up with blood. The pumping action of leg muscles during exercise forces extra blood to the heart, which causes the heat to beat faster and contract stronger. This is known as the Bainbridge reflex. We know this is true because we are able to transplant hearts. If nerves inside the heart regulated heart rate, the heart would not be able to control its rate of beating since the nerves are cut during the transplant.Since the strength of leg muscles determines the fastest that your heart can beat and still pump blood, you might expect that athletes with stronger muscles would have faster heart rates.However, they don't.
The researchers at John Moores University in Liverpool showed that athletes have lower maximum heart rates than sedentary people (International Journal of Sports Medicine,January 2008). The maximum heart rate of male athletes was calculated to be 202 - 0.55 × age, and for female athletes,216 - 1.09 × age. Both weight lifters and runners had similar maximum heart rates, which were significantly lower than the age-matched sedentary people. The athletes have hearts that can pump more blood with each beat than the hearts of sedentary people, so they do not beat as often.
------------------------------------------------------------------------------------------------
larry's note- i have been tested on a treadmill many times for maximal heart rate. it is one tough treadmill run with tubes down your throat and they run you into the ground while they cheer you on to keep going until you bang hard on the bar to stop. the first time i was 178. the last time i was 171. easy enough run until the pace drops down and the incline goes up. then it is like running uphill in mud with something stuck in your throat.
when i was 178 i did hit 178 just before the bridge at 8 miles in the heat of a phila half marathon. at the time i was running 8 minute pace because of the heat and not the 6:30 or so pace i usually did that race at. i used to try and run at 160 or so and then pick up the pace coming off of that same bridge when i heard the bag piper playing and knew i was only 5 miles from the end and then picked up again later at the 20k point.
using their formula of mhr = 202- .55 x age, i would be at 169. this seems just about right for where i am now, but i won't be tested again until feb. 2009-hard to even type that date. and i will be on social security then, yea!
happy valentine's day
well another day has come and i seem to be in a somewhat better mood. i will fake it for the audience. am trying to do what i can here and it really is like a too long vacation.
not as cold out today when gail and i went out to run and we did a short run of about 4 miles so i could get home in time for the electrician and also because i was up until 4am this morning. i am on a really weird sleep pattern right now that i hope to get over soon.
nice out though and we did the loop across port meadow and down the river and i ran gail home and then went back out for a short bit and a grocery store stop for fresh spinach bread and a paper. the only way to really get any local news is the local little rag.
after the electrician came and fixed two light fixtures- we have light downstairs again- and an outlet and fuse box, but forgetting to fix the doorbell, we went up to the market to try and trade some books in. no go as the guy wasn't there, but i did buy a bronte book to read between bookclub selections which should be out tomorrow.
did 4 more miles of walking around town and the market and back home and headed over to the driving range just to hit wedges and let my back recover from yesterday. so-so hitting of anything full swing, but was ok at 35-45 yards. oh well.
and home to do mundane stuff of paying bills and folding laundry and reading some emails and other blogs.
very interesting watching primaries and coverage from here. my guys are out of course so i will vote for who is left, but the country cannot afford a mc cain presidency, and his vote on the torture bill mjust have been a joke.
more later- not as tired as this sounds i think, but hope to get some sleep tonight.
not as cold out today when gail and i went out to run and we did a short run of about 4 miles so i could get home in time for the electrician and also because i was up until 4am this morning. i am on a really weird sleep pattern right now that i hope to get over soon.
nice out though and we did the loop across port meadow and down the river and i ran gail home and then went back out for a short bit and a grocery store stop for fresh spinach bread and a paper. the only way to really get any local news is the local little rag.
after the electrician came and fixed two light fixtures- we have light downstairs again- and an outlet and fuse box, but forgetting to fix the doorbell, we went up to the market to try and trade some books in. no go as the guy wasn't there, but i did buy a bronte book to read between bookclub selections which should be out tomorrow.
did 4 more miles of walking around town and the market and back home and headed over to the driving range just to hit wedges and let my back recover from yesterday. so-so hitting of anything full swing, but was ok at 35-45 yards. oh well.
and home to do mundane stuff of paying bills and folding laundry and reading some emails and other blogs.
very interesting watching primaries and coverage from here. my guys are out of course so i will vote for who is left, but the country cannot afford a mc cain presidency, and his vote on the torture bill mjust have been a joke.
more later- not as tired as this sounds i think, but hope to get some sleep tonight.
Wednesday, February 13, 2008
JENNY CRAIN
not sure this link will work, but wanted to try. jenny is the great marathoner and seemingly all around great person, who was hit by a car last august and fought for her life, and now fights in rehab. i was here in the uk at the time and just found out about this yesterday. i've only read about her and don't know her, but hope for the best for here and wanted to try and pass along the link.
hope she gets to enjoy a krispe kreme donut again sometime soon!
JENNY CRAIN
hope she gets to enjoy a krispe kreme donut again sometime soon!
JENNY CRAIN
so did we wake up feeling better?
today is feb 13th. in 1960 it was a saturday and officially i became a man that day. shalom!
am still way behind on my emails, but will catch up. and life goes on.
anyway- got up really early and headed out into the fog and frost and about 26 degrees. road was slippery for awhile, but after 3 unexpected slides forward it all settled down and i went about running up and down the thames and the oxford canal for about 10 miles. was funny at first hearing the crew people practicing and not seeing them.
coming down the river the fog was heavy and the trail barely visible, but in the distance i could hear punts waking up and ducks quacking. some pretty swans were out and later down the trail i saw a hawk come in for a closer look before settling into a tree and waiting. then more swans playing and i really got a kick out of them. passed by two sleeping homeless people in makeshift tents. i joke that living in our house is like camping in, but it beats being homeless by quite a bit even on the days when there is no hot water.
legs were ok for awhile and one of the things you learn as a runner is that the more distance you do, the longer it takes the body to warm up and get going. there is some scientific theory about this and once i knew them all, but not now. now i am old. something about the brain's alarm clock system telling it that you are running again and you'll be out there awhile. it is one of the reasons i like to stay out-who wants to spend the entire run warming up and then stopping before you start to feel good? remember the chant-relentless forward motion. although lately i have come to sing the song-i get knocked down, but i get up again - when i am a little tired and it helps; also you throw in a few pickups to see if that gets you going and soemthing ususally works unless you are just dead tired.
was nice out though and i like watching my breath smoking as i run. steams up the sunglasses which i wore despite the fog. keeps the midgies out of my eyes. little bugs.
79 miles in the last 10 days is not bad. need to get back mon the track but need better weather and/or more disicpline. lacking both right now.
off i go- phone is dead and need to buy time and then have to go to the bank and pay bills. we don't write checks here-they just take the money straight out of your account. back later.
out in search of the bear of balance. thanks alan.
am still way behind on my emails, but will catch up. and life goes on.
anyway- got up really early and headed out into the fog and frost and about 26 degrees. road was slippery for awhile, but after 3 unexpected slides forward it all settled down and i went about running up and down the thames and the oxford canal for about 10 miles. was funny at first hearing the crew people practicing and not seeing them.
coming down the river the fog was heavy and the trail barely visible, but in the distance i could hear punts waking up and ducks quacking. some pretty swans were out and later down the trail i saw a hawk come in for a closer look before settling into a tree and waiting. then more swans playing and i really got a kick out of them. passed by two sleeping homeless people in makeshift tents. i joke that living in our house is like camping in, but it beats being homeless by quite a bit even on the days when there is no hot water.
legs were ok for awhile and one of the things you learn as a runner is that the more distance you do, the longer it takes the body to warm up and get going. there is some scientific theory about this and once i knew them all, but not now. now i am old. something about the brain's alarm clock system telling it that you are running again and you'll be out there awhile. it is one of the reasons i like to stay out-who wants to spend the entire run warming up and then stopping before you start to feel good? remember the chant-relentless forward motion. although lately i have come to sing the song-i get knocked down, but i get up again - when i am a little tired and it helps; also you throw in a few pickups to see if that gets you going and soemthing ususally works unless you are just dead tired.
was nice out though and i like watching my breath smoking as i run. steams up the sunglasses which i wore despite the fog. keeps the midgies out of my eyes. little bugs.
79 miles in the last 10 days is not bad. need to get back mon the track but need better weather and/or more disicpline. lacking both right now.
off i go- phone is dead and need to buy time and then have to go to the bank and pay bills. we don't write checks here-they just take the money straight out of your account. back later.
out in search of the bear of balance. thanks alan.
ron paul on john mc cain - perpetual war
Ron Paul calls McCain’s foreign policy ‘immoral’
Posted: 12 Feb 2008 02:36 PM CST
How many different ways can Paul tell us how he really feels about McCain’s foreign policy? It doesn’t look like Ron Paul is going to endorse McCain anytime soon.
Republican Rep. Ron Paul told the Tribune this morning he will not back Sen. John McCain as his party’s nominee unless the Arizona senator “has a lot of change of heart.”
I can not support anybody with the foreign policy he advocates, you know, perpetual war. That is just so disturbing to me,” Paul said.”I think it’s un-American, un-Constitutional, immoral, and not Republican.”
i must have gotten this from john amato's blog, but in truth i have forgotten.-larry t
Posted: 12 Feb 2008 02:36 PM CST
How many different ways can Paul tell us how he really feels about McCain’s foreign policy? It doesn’t look like Ron Paul is going to endorse McCain anytime soon.
Republican Rep. Ron Paul told the Tribune this morning he will not back Sen. John McCain as his party’s nominee unless the Arizona senator “has a lot of change of heart.”
I can not support anybody with the foreign policy he advocates, you know, perpetual war. That is just so disturbing to me,” Paul said.”I think it’s un-American, un-Constitutional, immoral, and not Republican.”
i must have gotten this from john amato's blog, but in truth i have forgotten.-larry t
Tuesday, February 12, 2008
another depressing day-yesterday
i wrote this yesterday and slept it on and decided it was real so i posted it. way back in 1977 a smart and wise young man named amos cheeseboro told me that whenever i wrote something in anger or depression i should sleep on it overnight before i sent it or published it. he is one of the three people i met while working in the govt. who really taught me something, the other two being susan miller and ricardo martinez. two of them are still friends and one is lost to his world.
today was just a depressing day for me if truth be told. had a tired run, didn't hit well at the range and the back was not quite better, the post office screwed up the mail again- i would guess that 4 boxes of our mail are now lost, the real estate management people want to screw up the schedule, the book club went ok , and i guess i am just tired. sometimes it is hard to just be here while the world is out there.
i should erase this now and go to bed; would like to have something decent to say. nice enough weather today. cold but clear and sunny. ran about 5 miles and gave into being tired. didn't seem worthwhile to push it as tired legs become injured legs. heart rate was 47 this morning, high but not too bad. 49 is usually the breaking point these days. when my normal morning rate was 38, then even at 43 i knew i was tired, but in truth i cannot run hard enough long enough right now to lower the rate.
six more months to waste here. it gets harder everyday, but it can be done and will i suppose.
today was just a depressing day for me if truth be told. had a tired run, didn't hit well at the range and the back was not quite better, the post office screwed up the mail again- i would guess that 4 boxes of our mail are now lost, the real estate management people want to screw up the schedule, the book club went ok , and i guess i am just tired. sometimes it is hard to just be here while the world is out there.
i should erase this now and go to bed; would like to have something decent to say. nice enough weather today. cold but clear and sunny. ran about 5 miles and gave into being tired. didn't seem worthwhile to push it as tired legs become injured legs. heart rate was 47 this morning, high but not too bad. 49 is usually the breaking point these days. when my normal morning rate was 38, then even at 43 i knew i was tired, but in truth i cannot run hard enough long enough right now to lower the rate.
six more months to waste here. it gets harder everyday, but it can be done and will i suppose.
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