Training with Flies

I woke up tired, even though I got 7 hours and 38 minutes of sleep, last night.  I know that number because my new cpap from March came with a MyAir app that records the amount of time I have the machine on, along with three other settings, that adds up to a max score of 100.  Let's just say I get between 87-93, consistently.  It allows my doc to download the data to see my numbers.  It also gives him the data so he can approve the cpap supplies company to send me the different items like filters, hoses, etc.

But it ALSO allows insurance companies (and Medicare) to follow your sleep habits, so they can validate I'm actually using the cpap and continue to pay for the machine.  I read the contract and the bar is pretty durn low to validate paying for the machine and the supplies.  4 hours of sleep a night, 40% of a month is the threshold.  

I have Severe sleep apnea, as scored by the Apnea-Hypopnea Index during a sleep study, which I did before Thanksgiving, last year.  My score is 32.7.

AHI in Diagnosis

The following ranges are used to determine the severity of the condition based on diagnostic testing:

• Normal: AHI fewer than 5 events per hour
  
  
• Mild: AHI 5 to 14.9 events per hour
  
  
• Moderate: 15 to 29.9 events per hour
  
  
• Severe: 30 events per hour and higher
  
  

I hate sleep studies with a purple passion because my apnea is so severe.  This is my 3rd since 1995.  I negotiated how many hours I had to do it.  The doc's PA wanted 6 hours, I wanted just 4.  We split the difference.  LUCKILY, my old machine was being recalled, but it was still working.  So after 5 hours of sleep studying, I got back on the machine.


The 2nd sleep study occurred because my 1st machine stopped functioning after 16 years of faithful service.  So I had no machine for a week before the 2nd sleep study and no machine for a week afterwards because I was waiting on delivery.


My doc said to keep this 3rd sleep study report handy because if this new machine breaks, I won't need to do another sleep study because I have the report.  I can get another machine every 5 years.  But I get 12-16 years out of a machine.


-30-


Boy, I got off track!


I did go and lift, but I cut it short about 10 minutes because I was tired.  No doubt due to the run/walk yesterday.  But one thing about that run, plus all of the runs this month and last.  I never bled cadence by more than a step or 2.  Not the 10 or 15 steps during the heat of the Summer.  I am really happy with that, as it's not my M.O.


I'm going to have to figure out how close to or above 13 miles that I will be able to train.  I don't have as much time as I thought.  First decision is whether to do 2 run/walks each week or only 3-4 miles on Thursdays and a gradually longer run/walk on Tuesdays.


Let the pondering commence.


Y'all have a good weekend.

ounce wrote:This morning, it was 66 degrees with a 63 dew point.  Cool enough to help the running, while not so cool to get a chill during the walking parts of the run.  This temperature part is going to be an issue to solve for the race.  I might actually enjoy a sunny day for the walking part because it WILL be colder for the Half.

The plan was to walk 3 miles and run 3 miles.  I started with a walk, so I could finish with a run.  I was hoping by hitting the Garmin lap button that it would return the lap splits, rather than the whole mile figures, which wouldn't do me any good.  So, I committed to memory the running splits, just in case.  I started at 161 cadence with the plan to advance 1 spm for each run segment and top out at 166.  The idea was for each run segment to be faster than the prior run segment.

6.05 miles, 1:33:22, 15:25 overall pace, no HR data unfortunately, 131 avg cadence, 0.80 avg stride length
Walk segments preceded the run segments
1.  9:13
2.  9:40
3.  8:35
4.  9:15
5.  10:06
6.  8:56

Run segments
1.  6:33, 160 spm, 81 sl
2.  6:03, 161 spm, 79 sl
3.  6:04, 162 spm, 79 sl
4.  6:31, 162 spm, 80 sl
5.  6:10, 164 spm, 76 sl
6.  6:13, 165 spm, 77 sl

The Garmin upload did, in fact, record the segment splits when I hit the lap button.

I wasn't surprised with the 6:33 first split.  So, I oomphed a little harder for the 2nd and tried to remember that effort for the 3rd split, which showed.  Evidently, I was getting a little tired for the 4th split.  

I can explain the 5th split.  About the halfway point, a girl passed me going a little faster.  So, I sped up.  I wasn't going to be able to catch her, but I slowed her ability to pull away faster.  And the 6th split was, well, the last 'lap' and I wanted to finish strong.

I spot checked the HR on the Polar during the run.  The HR at the end of the last walk segment was 110 and I saw a 154 during the last lap.  I accidently hit the wrong button that would've given me the average HR for the run.  Knowing the average for the 6 run segments would've been really nice to know.

Overall, I think the 6 mile run was a good thing and worthy of continuing to test, tweak, and decide if that's the combination (actually will use KM flags) to execute the Half in January.  It will take some effort to be able to double that distance over the upcoming weeks.  I have some family commitments that will horn in on a comfortable training period between now and the first week of January.  It seems inevitable that I will have a 3 day taper.

Presently, and subject to change, I would like to be able to walk/run 1K up to the closest kilometer flag to mile 11, then run the rest of the race to the finish line.  Looking at a conversion chart, mile 10 is 16.09 km & 11 is 17.7 km.  Might have to call an audible on race day for which mile marker to start running.

Thanks for your thoughts.

Very nice! You may not realize it, but you did a variation on Yasso Repeats - a marathon training run that boosts speed endurance and also predicts your finishing time for a full marathon. The time it takes in minutes and seconds to do each half mile equals the hours and minutes it takes to finish the marathon. So that puts you at around 6 hours, 15 minutes for a full, in theory at least. (I think there are eight repeats in Yassos.)

More importantly, let's look at your average paces for each half mile segment:
1: 13:06
2: 12:06
3: 12:08
4: 13:02
5: 12:20
6: 12:26

Takeaways:
1: Your body wasn't expecting to go so fast at first, but it rose to the challenge in the second repeat.
2: You started to fade a little in the fourth mile (I suspect your focus slipped) but rebounded nicely when that other runner showed up. Yay, competitiveness!
3: Repeats 5 and 6 show you have more capacity than you might have thought.

All told, a great experiment. And since it's basically speedwork, with long repeats, the physical stimulus will build strength and speed and the mental discipline it requires will help you hit a faster speed and keep it there. It's a win-win. I suggest keeping it up.

Mark B wrote:

ounce wrote:This morning, it was 66 degrees with a 63 dew point.  Cool enough to help the running, while not so cool to get a chill during the walking parts of the run.  This temperature part is going to be an issue to solve for the race.  I might actually enjoy a sunny day for the walking part because it WILL be colder for the Half.

The plan was to walk 3 miles and run 3 miles.  I started with a walk, so I could finish with a run.  I was hoping by hitting the Garmin lap button that it would return the lap splits, rather than the whole mile figures, which wouldn't do me any good.  So, I committed to memory the running splits, just in case.  I started at 161 cadence with the plan to advance 1 spm for each run segment and top out at 166.  The idea was for each run segment to be faster than the prior run segment.

6.05 miles, 1:33:22, 15:25 overall pace, no HR data unfortunately, 131 avg cadence, 0.80 avg stride length
Walk segments preceded the run segments
1.  9:13
2.  9:40
3.  8:35
4.  9:15
5.  10:06
6.  8:56

Run segments
1.  6:33, 160 spm, 81 sl
2.  6:03, 161 spm, 79 sl
3.  6:04, 162 spm, 79 sl
4.  6:31, 162 spm, 80 sl
5.  6:10, 164 spm, 76 sl
6.  6:13, 165 spm, 77 sl

The Garmin upload did, in fact, record the segment splits when I hit the lap button.

I wasn't surprised with the 6:33 first split.  So, I oomphed a little harder for the 2nd and tried to remember that effort for the 3rd split, which showed.  Evidently, I was getting a little tired for the 4th split.  

I can explain the 5th split.  About the halfway point, a girl passed me going a little faster.  So, I sped up.  I wasn't going to be able to catch her, but I slowed her ability to pull away faster.  And the 6th split was, well, the last 'lap' and I wanted to finish strong.

I spot checked the HR on the Polar during the run.  The HR at the end of the last walk segment was 110 and I saw a 154 during the last lap.  I accidently hit the wrong button that would've given me the average HR for the run.  Knowing the average for the 6 run segments would've been really nice to know.

Overall, I think the 6 mile run was a good thing and worthy of continuing to test, tweak, and decide if that's the combination (actually will use KM flags) to execute the Half in January.  It will take some effort to be able to double that distance over the upcoming weeks.  I have some family commitments that will horn in on a comfortable training period between now and the first week of January.  It seems inevitable that I will have a 3 day taper.

Presently, and subject to change, I would like to be able to walk/run 1K up to the closest kilometer flag to mile 11, then run the rest of the race to the finish line.  Looking at a conversion chart, mile 10 is 16.09 km & 11 is 17.7 km.  Might have to call an audible on race day for which mile marker to start running.

Thanks for your thoughts.

Very nice! You may not realize it, but you did a variation on Yasso Repeats - a marathon training run that boosts speed endurance and also predicts your finishing time for a full marathon. The time it takes in minutes and seconds to do each half mile equals the hours and minutes it takes to finish the marathon. So that puts you at around 6 hours, 15 minutes for a full, in theory at least. (I think there are eight repeats in Yassos.)

More importantly, let's look at your average paces for each half mile segment:
1: 13:06
2: 12:06
3: 12:08
4: 13:02
5: 12:20
6: 12:26

Takeaways:
1: Your body wasn't expecting to go so fast at first, but it rose to the challenge in the second repeat.
2: You started to fade a little in the fourth mile (I suspect your focus slipped) but rebounded nicely when that other runner showed up. Yay, competitiveness!
3: Repeats 5 and 6 show you have more capacity than you might have thought.

All told, a great experiment. And since it's basically speedwork, with long repeats, the physical stimulus will build strength and speed and the mental discipline it requires will help you hit a faster speed and keep it there. It's a win-win. I suggest keeping it up.

Excellent run and excellent analysis by Mark. 

I think you're on to something here Doug.  This is not only a great strategy for run/walking an event but it's also a great way to train.  It allows you to practice running at a higher cadence and faster pace without overtaxing you physically during training.  

And yes hooray for competitiveness.   

We had a guest speaker at our Jeffco Running Festival last week. (Madras Runners organized a cross country fun run for the 2 high schools and 3 middle schools in Jefferson County.  We invited the public to attend and run with them.  We had prizes, food, costumes.  It was awesome.  We honored the kids...and their coaches.  District is next week.)  Back on subject...the guest speaker talked about consistency and a positive mental attitude.  He said it was good to be competitive but you should compete with yourself.  You should look a your fellow competitors not as adversaries but as partners to help motive you to run better.  

I'm liking this new style of training and anxious to see what you accomplish next.

I don't care about Yasso.  Back when it was a thing, I tried it but it was worthless to me.  It didn't help my endurance.  My focus was on official finishes and the only way I could accomplish official finishes was to run long at marathon pace every stinking long run.  I wasn't one of those runners that could run 60-90 seconds slower at a long run and miraculously show up on race day and run 60-90 seconds per mile faster.  I trained based on muscle memory.  If the muscles were used to running at a 13 pace, then I probably could bleed time in the final 4 miles to get an official finish around 13:40.

I had to find my own method that worked for ME.  Running methods always said to not run longer than 3 hours or 4 hours for the risk of injury.  Well, I had to run 6 hours so my body was adjusted to running for a 6 hour race.  Penguin style didn't help.  He was just someone slow runners like me could relate to for "getting the most for your race dollar" by being slow.

Monitoring my cadence is how I know what my endurance is.  If my cadence isn't bleeding, then that has consistently taught me that I can increase cadence because my endurance is deeper for that specific cadence.  That's why I ran during the summer for maintaining cadence and not distance.  The prior year, I ran for distance at whatever cadence I could muster.  The result was having to push during the Fall to increase my cadence from the 130s to 157 because my endurance was only deep enough for 130s and there was zero speed in the 130s.  17 min/pace.  YUCK!

Running for cadence is paying off now, for me.  Last year or the year before, Nancy figured out that the gnome wasn't for her.  She didn't like the noise.  Different strokes.

HR doesn't teach me anything about my endurance.  HR is the first thing that becomes efficient.  HR wants to get back in the hammock and relax while the cadence is working for the entire run.  It took me a couple of training cycles to figure out that HR focus for training was inaccurate.  It wasn't the 'engine' that made cadence to be better, rather the 'transmission' that allowed cadence to be better.  During the marathon training prior to my heart attack, 145 HR was the training HR for a certain pace.  Now, that pace only takes 120 HR.  I may have been a 4 speed transmission in 2019, but now I more like an 8 speed or more.

Breathing is the 2nd thing to become efficient.  I don't remember the last time that I ran 'conversationally.'  Running conversationally doesn't help my goals until I run at the cadence and pace that I desire.

Cadence is my north star.  Chasing or being chased is an opportunity to keep the HR guessing what in the hell I am doing.  It works my endurance.  I don't care if I am making my heart inconvenient because it will learn and adapt and the HR will reduce for the same effort.

I think if my cadence doesn't decrease by 3 spm during any split, then I am in the sweet spot.  Chasing or being chased is a fartlek, not a Yasso, because it's functional, not just information.  

Being able to increase my cadence 1 spm for the whole run/walk effort tells me that I can either go faster, increase my cadence, or both.  That may be the focus of next year's training because this year, I need to be able to increase distance at the current range of cadence.  

I need to lengthen the distance at the current ~6 min/half mile pace.  I'll settle in on 1 cadence, while I increase the running distance.  And decreasing the walk pace will help, too, but I don't want to burn the candle at both ends, unless I figure out I have a longer candle than I think I have.

Thanks, y'all.

Whatever works for you...we're all different.  I don't think it matters what you call it as long as it works for you...and it seems to be as your runs look good!

And the one game I actually paid attention to...

I'll just wait and check the score after it's over tomorrow.  

Go Astros.

nkrichards wrote:Whatever works for you...we're all different.  I don't think it matters what you call it as long as it works for you...and it seems to be as your runs look good!

What she said. At 66, you should know what works best for you. BTW, the Yasso thing was just an observation, not a suggestion.

Thursday, I lifted and started back on walking backwards for my knees and specifically my mobility.  'Mobility' is one of those aging words that I have come to accept, mostly because I know areas where I can't do what I used to do and I want to again.  Mobility isn't lifting weights, rather the art of limberness and nimbleness (that's my definition).  

Walking backwards strengthens the shin muscles, which helps the knee joint.  I'm going to work up to going backwards for 10 minutes.  I think that I'm around 3 or 4 minutes, when my right hip socket started to whine.

I finished up with 5 minutes forward on the shoulder range of motion and 5 minutes backward.


-30-

This morning, I wanted to do another 6 miles at Memorial Park, but at 1/2 walk and 1 run.  It was 75 degrees with the same number for dew point.  For the running part, I started at 156 and finished the 1st mile, but it was very warm and I have evidently lost my heat acclimation.  The 2nd mile was a case of losing cadence and I stopped to walk some, then I dropped theh cadence to 153 and finished the last half mile or so.

I wanted to see if I could consider racing 1 run, 1/2 walk.  That would end up being 9 miles ran and 4 miles walked.  Probably a little much from a perception point.  However, doing 5-1/2 walk, 5-1/2 run, with running the last 2 looks less calculated and more wild hair for finishing strong on the last 2 miles.

I'll be off, next week, doing family things.  We're having a major 'blue norther' blowing through on Sunday evening that'll drop the Sunday high of 87 to a Monday high of 58 with a 25 mph north wind bringing in the cold air from Julie.  Seasonal high is 80.  46 for the trick or treaters on Tuesday.

No running for me, next week.

ounce wrote:Thursday, I lifted and started back on walking backwards for my knees and specifically my mobility.  'Mobility' is one of those aging words that I have come to accept, mostly because I know areas where I can't do what I used to do and I want to again.  Mobility isn't lifting weights, rather the art of limberness and nimbleness (that's my definition).  

Walking backwards strengthens the shin muscles, which helps the knee joint.  I'm going to work up to going backwards for 10 minutes.  I think that I'm around 3 or 4 minutes, when my right hip socket started to whine.

I finished up with 5 minutes forward on the shoulder range of motion and 5 minutes backward.


-30-

This morning, I wanted to do another 6 miles at Memorial Park, but at 1/2 walk and 1 run.  It was 75 degrees with the same number for dew point.  For the running part, I started at 156 and finished the 1st mile, but it was very warm and I have evidently lost my heat acclimation.  The 2nd mile was a case of losing cadence and I stopped to walk some, then I dropped theh cadence to 153 and finished the last half mile or so.

I wanted to see if I could consider racing 1 run, 1/2 walk.  That would end up being 9 miles ran and 4 miles walked.  Probably a little much from a perception point.  However, doing 5-1/2 walk, 5-1/2 run, with running the last 2 looks less calculated and more wild hair for finishing strong on the last 2 miles.

I'll be off, next week, doing family things.  We're having a major 'blue norther' blowing through on Sunday evening that'll drop the Sunday high of 87 to a Monday high of 58 with a 25 mph north wind bringing in the cold air from Julie.  Seasonal high is 80.  46 for the trick or treaters on Tuesday.

No running for me, next week.

I like your plan to walk 1/2 and run 1...and finishing strong.

Hope you accomplish your goals during your time with family.  Stay warm and safe.

I hope you've enjoyed family time and the cooler weather! We had our first snowflakes this past Sunday! And have gotten into the low 20s....done with the garden for the year!

I have never been able to /aspired to pulling off a timed run/walk but I just go by feel, walk when needed. Though I have friends who do that. I say do whatever works for you but it sounds like you have been planning well.

Julie wrote:I hope you've enjoyed family time and the cooler weather! We had our first snowflakes this past Sunday! And have gotten into the low 20s....done with the garden for the year!

I have never been able to /aspired to pulling off a timed run/walk but I just go by feel, walk when needed. Though I have friends who do that. I say do whatever works for you but it sounds like you have been planning well.

Thanks, Julie.  Yup.  Seems like this Fall has been 80s one week, 50s-60s the next.  Yet, we still survive.  The run/walk has become a necessity, these days.

-30-

So, let me see if I can chip away at my week.  Monday was a lift day.  Did the usual execution.  Progress, these days, comes with advancing in reps, like being able to do 4 reps, instead 3 during 3 sets.  Used the shoulders range of motion machine for 5 minutes.

Tuesday was a running day.  It was 68 degrees and I ran 4 miles.  I have to increase the distances this week and next because I'll be off the week of Thanksgiving.  Average HR was 134, which means the heart was out of the hammock.  I set the cadence at 157 and was able to hold it the entire distance.

Wednesday was a shoulders workout.  Pretty involved and it went well.  I also went into the zumba room and walking backwards for 5 minutes to strengthen the shin muscles for better mobility with the knees.  Mobility is important, now, and I'm slowly working some routines in.  I just need to try some routines at home.  Shin muscles help with getting you off the ground and for explosive movements, whatever is left.

Thursday was another running day.  It was 72 degrees and the same for dewpoint.  So, it was not cool.  6 miles was the idea, which in the new plan is 2 laps on the 3 mile loop at Memorial Park that was broken up into walk 1/2, run 1/2 which equates to 1.5 mile walk & 1.5 run, twice.

Run cadence was 161 for the 1st loop and 162 for the 2nd.  The legs were not having fun, though.
The 6 running splits were:   7:21, 6:39, 6:40, 7:18, 7:48, & 7:02.
The higher temp was partial cause for the quantity of 7 minute half mile splits.  Really didn't like the run, but I had to spend more time on my feet.


Friday was another lift day.  I really spent a good hour working out.  But I need to watch the exertion and which machines I finish up with because I had a recurrence of the Positional Vertigo (shaking the snow globe), when I did the decline bench press.  So, I need to do incline/decline machines earlier in the workout.


This morning, I had another brief positional vertigo occurrence when I woke up.  But it abated without much intervention at home.
Today's run was a 9 mile walk/run.  3 laps.  A cold front blew through Friday and this morning's temps were 55 degrees and 54 dew point with a 10 mph north wind.  I picked a long sleeve polyester shirt and that was overdressing.  Short sleeve would've been fine, but I wasn't sure, since I will be walking, too.


The 3 mile loop has 1/4 mile markers, but only on one side of the crushed granite trail.  This morning was my first run with the markers not on my side.  I thought I knew where all of the markers were, but obviously not because I walked a 1/2 mile, then ran 1 mile because I didn't spot the next mile marker.  So, I ended up on the first of 3 loops to walk 1/2, run 1 mile.  I remember Nancy saying a few posts back that she'd rather run a mile, walk a 1/2 mile.  I can say, I'd rather not do that.


Seemed like the 162 cadence for the 1st and 2nd loops were too much for the day and effort.  So I decreased the cadence to 160 for the final loop.  The legs thought I was a genius for making that reduction in cadence.  I was able to keep the same splits at the lower cadence.  On the walk portion of the 3rd loop, I was able to speed up the walks after recuperating for about a tenth of a mile.  Quickening the walk portion by 30 seconds per walk x 13 walks is 6.5 minutes.  That equates to 1 extra run split.


Next week will be another fun filled week of lifting and walk/running.  By Friday, I'm hoping to do another 9 mile walk/run.


Back on Wednesday, I saw the cardiologist for the 6 month check up.  I clocked in with a BP of 126/80 in the middle of the afternoon.  I gave him my  6 month BP log, which included average by month and average by day.

May average 15 days			126.39	78.83	62.1
June average			121.71	76.52	60.6
July average			118.29	76.61	58.0
August average			117.00	77.30	60.3
September average			115.43	73.70	58.8
October average			116.37	76.00	62.2
November avg-11 days			111.91	74.73	71.3
			118.16	76.24	61.9

May 14, 2023 to November , 2023
					Average of Systolic	Average of Diastolic	Average of HR
Sunday					122.28	77.16	56.60
Monday					121.08	77.92	59.20
Tuesday					114.38	75.65	64.00
Wednesday					116.92	74.73	59.27
Thursday					115.04	75.15	66.50
Friday					116.62	75.12	60.04
Saturday					121.62	78.08	60.15
Grand Total					118.24	76.24	60.86

9 miles was definitely a challenge, but a must do distance, if I want to run/walk in 2 months, with about 22 days not available for running.  The week before the Half will be a running taper.


Thanks for reading.

Looks like great BP numbers, good all along but getting lower. Glad it's cooling down there. I do find it hard not to overdress when I know I'm going to be walking a good deal. Enjoy fall, and if I don't get back here before thanksgiving, Happy Thanksgiving!
Sorry about the vertigo, that's not related to orthostatic BP, is it?

Julie wrote:Looks like great BP numbers, good all along but getting lower. Glad it's cooling down there. I do find it hard not to overdress when I know I'm going to be walking a good deal. Enjoy fall, and if I don't get back here before thanksgiving, Happy Thanksgiving!
Sorry about the vertigo, that's not related to orthostatic BP, is it?

I take 2 teaspoons of pure potassium citrate in 8 oz of water each day, nursing it throughout the day, except back in April and the first half of May.  That was when I had the regular cardiology appt and my BP was a little high.

I've found that the potassium citrate lowers my systolic 10 points and my diastolic 5 points.

As far as the positional vertigo, it's officially called Benign Paroxysmal Positional Vertigo (BPPV).  The ENT doc said he sees it once a day in clinic.

Sounds like a very productive week of running and lifting.  You pushed yourself out of your comfort zone...and that's necessary to improve and gain fitness.

Great job on the improved BP.  Those 6 month cardiology appointments have become an important part of our routines and it's nice to walk away with good results.

I know I've been slow to respond here and that my posts are infrequent but I do enjoy following along on Stava.

Have a great week!

Julie wrote:Looks like great BP numbers, good all along but getting lower. Glad it's cooling down there. I do find it hard not to overdress when I know I'm going to be walking a good deal. Enjoy fall, and if I don't get back here before thanksgiving, Happy Thanksgiving!
Sorry about the vertigo, that's not related to orthostatic BP, is it?

Forgot to say Happy Thanksgiving to y'all up there, Julie.

nkrichards wrote:Sounds like a very productive week of running and lifting.  You pushed yourself out of your comfort zone...and that's necessary to improve and gain fitness.

Great job on the improved BP.  Those 6 month cardiology appointments have become an important part of our routines and it's nice to walk away with good results.

I know I've been slow to respond here and that my posts are infrequent but I do enjoy following along on Stava.

Have a great week!

Boy, I did push on that 9, but I had to do that.

I had so much information to give him at that appt.  Hard copies of the MRA & MRI plus the BP data and graphs.  

Yesterday afternoon, I wanted to run 4 at 160, but ran about 3.5 miles.  

That was the 8th consecutive day of either lifting or running.  It all came to a head, this morning.  I slept for 8 hours, but my body felt like I only got 4 hours sleep.  Running pretty hard yesterday afternoon didn't help.  I thought about what I could lift, this morning, but threw in the towel.  I think tomorrow I will do another 9.  It works better in my schedule to do it tomorrow, rather than Thursday.

Check in as you can, Nancy.

adios

ounce wrote:

Julie wrote:Looks like great BP numbers, good all along but getting lower. Glad it's cooling down there. I do find it hard not to overdress when I know I'm going to be walking a good deal. Enjoy fall, and if I don't get back here before thanksgiving, Happy Thanksgiving!
Sorry about the vertigo, that's not related to orthostatic BP, is it?

Forgot to say Happy Thanksgiving to y'all up there, Julie.

nkrichards wrote:Sounds like a very productive week of running and lifting.  You pushed yourself out of your comfort zone...and that's necessary to improve and gain fitness.

Great job on the improved BP.  Those 6 month cardiology appointments have become an important part of our routines and it's nice to walk away with good results.

I know I've been slow to respond here and that my posts are infrequent but I do enjoy following along on Stava.

Have a great week!

Boy, I did push on that 9, but I had to do that.

I had so much information to give him at that appt.  Hard copies of the MRA & MRI plus the BP data and graphs.  

Yesterday afternoon, I wanted to run 4 at 160, but ran about 3.5 miles.  

That was the 8th consecutive day of either lifting or running.  It all came to a head, this morning.  I slept for 8 hours, but my body felt like I only got 4 hours sleep.  Running pretty hard yesterday afternoon didn't help.  I thought about what I could lift, this morning, but threw in the towel.  I think tomorrow I will do another 9.  It works better in my schedule to do it tomorrow, rather than Thursday.

Check in as you can, Nancy.

adios

You're awesome (awesomer than me, for sure), but don't forget that your body needs a little recovery time!

Nah, just doing.

Wednesday was supposed to be a 6 or 9 mile run/walk.  However, I stopped at 3 miles because I had to stop and pee 3 times in 3 miles.  Highly irregular, but easily diagnosed.  I had not been faithful on the potassium citrate for the past week.  SO, my body was throwing off salt any way it could.  I wouldn't be able to get in a groove, had I kept going.

Lifted weights on Thursday and did well, which I should have since it was the first time for the week.  The week after Thanksgiving, I'll work on getting back to 3 days lift and 2 days run.

Today.  Ah, today.  The idea with my last day for a run until after Thanksgiving was to do 9 miles in a run/walk manner.  Started off about 4:30, this morning.  Cadence was 161, which seems to be the cadence for November.

Unfortunately, my Garmin is being tight lipped on uploading the data.  I can't get it to do it by the app, nor on the website.  So, I reluctantly ordered a new Garmin Forerunner 55 for $170 from Garmin.  MSRP is $200.  The 55 has the ability to use an HR strap and wrist HR.  The Forerunner 45 only does wrist HR and is also $170 MSRP.  It wasn't accurate maybe 3-4 years ago.  I'll find out after Thanksgiving if it has become more accurate.

I can tell you that I went 10.28 miles in a 16 something overall pace.  During the last 3 mile loop, I figured out that I was doing 50 minute loops (of 3 miles), which is a great tidbit of information for planning and comparing.  I can tell you that my run times ranged from 6:16 (2nd loop) to 7:14 (3rd loop).  Run cadence was steady at 161.  Run HR creeped from 134 to 148 (6th mile) to 142 for the last 2 splits in mile 9 and mile 10.  I was really pleased (sort of) that Freddy was keeping up and even getting comfortable enough to drop the HR from mile 6 to mile 10.

I also figured out that my walking can stay in the 16 minute pace.  I also slowed down for the last 60 or so yards, so my HR would lower just prior to the run piece.  My just-before-running-again HR at mile 3 was 102.  For mile 10, it was 122.

Getting to mile 10 was a mental win.  In mid-November, I completed 10/13.1ths of the race.  I ran out of time, so a 4th loop wasn't part of the plan.  My race plan is still to utilize the Km markers for when to run or walk.

Good times.  Y'all have a great Thanksgiving.

ounce wrote:Nah, just doing.

Wednesday was supposed to be a 6 or 9 mile run/walk.  However, I stopped at 3 miles because I had to stop and pee 3 times in 3 miles.  Highly irregular, but easily diagnosed.  I had not been faithful on the potassium citrate for the past week.  SO, my body was throwing off salt any way it could.  I wouldn't be able to get in a groove, had I kept going.

Lifted weights on Thursday and did well, which I should have since it was the first time for the week.  The week after Thanksgiving, I'll work on getting back to 3 days lift and 2 days run.

Today.  Ah, today.  The idea with my last day for a run until after Thanksgiving was to do 9 miles in a run/walk manner.  Started off about 4:30, this morning.  Cadence was 161, which seems to be the cadence for November.

Unfortunately, my Garmin is being tight lipped on uploading the data.  I can't get it to do it by the app, nor on the website.  So, I reluctantly ordered a new Garmin Forerunner 55 for $170 from Garmin.  MSRP is $200.  The 55 has the ability to use an HR strap and wrist HR.  The Forerunner 45 only does wrist HR and is also $170 MSRP.  It wasn't accurate maybe 3-4 years ago.  I'll find out after Thanksgiving if it has become more accurate.

I can tell you that I went 10.28 miles in a 16 something overall pace.  During the last 3 mile loop, I figured out that I was doing 50 minute loops (of 3 miles), which is a great tidbit of information for planning and comparing.  I can tell you that my run times ranged from 6:16 (2nd loop) to 7:14 (3rd loop).  Run cadence was steady at 161.  Run HR creeped from 134 to 148 (6th mile) to 142 for the last 2 splits in mile 9 and mile 10.  I was really pleased (sort of) that Freddy was keeping up and even getting comfortable enough to drop the HR from mile 6 to mile 10.

I also figured out that my walking can stay in the 16 minute pace.  I also slowed down for the last 60 or so yards, so my HR would lower just prior to the run piece.  My just-before-running-again HR at mile 3 was 102.  For mile 10, it was 122.

Getting to mile 10 was a mental win.  In mid-November, I completed 10/13.1ths of the race.  I ran out of time, so a 4th loop wasn't part of the plan.  My race plan is still to utilize the Km markers for when to run or walk.

Good times.  Y'all have a great Thanksgiving.

Nice job on the 10+ miles!

It's interesting that you noticed that our cadence was the same even though our paces are not.  I have been working on increasing cadence but in order to do so I need to reduce my stride length or it's beyond my ability.  There is a lot of conflicting information out there.  My take away is that we're all different and that what is most efficient for you may not be most efficient for me.  It was interesting to read an article that in general said your body will adapt to the most efficient way to run on it's own and trying to change it is like swimming upstream.

Have a great Thanksgiving week!

Thanks, Nancy.  I remember you working on cadence a couple of years ago with your personal pest...the gnome.

I think I have one of the major causes for why I'm 3 minutes slower at the same cadence in that I weight 100 pounds more than you.

But, you'll do fine at CIM...I have Freddy with me.

Oh, my BP for 3 of the last 4 days were either 95/69 or 99/71.

Hope everybody behaves themselves on Thanskgiving.

ounce wrote:Thanks, Nancy.  I remember you working on cadence a couple of years ago with your personal pest...the gnome.

I think I have one of the major causes for why I'm 3 minutes slower at the same cadence in that I weight 100 pounds more than you.

But, you'll do fine at CIM...I have Freddy with me.

Oh, my BP for 3 of the last 4 days were either 95/69 or 99/71.

Hope everybody behaves themselves on Thanskgiving.

Oh yes...the gnome and I are NOT on speaking terms!

Thanks for occupying Freddy for me.  

Congrats on the BP.  That's impressive.

Do we have to behave?...that doesn't sound like much fun at all...

Enjoy Thanksgiving.

nkrichards wrote:

ounce wrote:Thanks, Nancy.  I remember you working on cadence a couple of years ago with your personal pest...the gnome.

I think I have one of the major causes for why I'm 3 minutes slower at the same cadence in that I weight 100 pounds more than you.

But, you'll do fine at CIM...I have Freddy with me.

Oh, my BP for 3 of the last 4 days were either 95/69 or 99/71.

Hope everybody behaves themselves on Thanskgiving.

Oh yes...the gnome and I are NOT on speaking terms!

Thanks for occupying Freddy for me.  

Congrats on the BP.  That's impressive.

Do we have to behave?...that doesn't sound like much fun at all...

Enjoy Thanksgiving.

Last week was relaxing.  I received my new Garmin watch last Tuesday.  A Forerunner 55 that has the HR function.  It has a sky blue wrist band.  I was tired of black.  I will be pleased to have a watch that doesn't run out of battery life in 3 hours.  That durn watch was telling me that someone on FB replied to a topic I was following.  I turned that off.  I turned off the weather conditions.  I turned off the music.  I turned off the sync with email.  I imagine there's something else, but I'll find out tomorrow, when I run/walk.

I lifted this morning and it was a little tougher because I hadn't lifted in a week.  A good day.

It'll be 42 degrees in the morning, so 2 layers ought to be the gameplan.  1 long sleeve and 1 short sleeve.  A do-rag, too.  I'll be wearing 3 watched, too.  The Polar for HR, the old and new Garmin's just to see how they measure what I run/walk.  I'll either r/w 6 or 9 miles.  I do have a wild hare for doing 4 laps + traversing the Land Bridges for 1.19 miles which comes to 13.19 miles in a couple of weeks or so.  Actually, I think the distance will be longer, but not by a whole lot.

Thanks for reading.

This morning, the 42 degrees didn't happen because the clouds didn't leave, as was forecasted.  But it did get to 46 with a 5-8 mph north breeze, which was a biting wind.  I changed my apparel layer from a moderately thin, cotton long sleeve to a very thin cotton long sleeve.  Also I wore the polyester short sleeve 2022 finishers shirt, which was to be worn no matter the long sleeve.  Plus my Buff to cover my noggin.

I had the new Forerunner 55 ready, along with the old Forerunner 220 and the Polar.  The Polar for HR numbers and the 220 to see how both Garmins measure distance.  The 55 has that HR by wrist, which a few years ago was completely inaccurate.  Maybe this 55 will show technology has improved?

To refresh your memory, I'm doing a run/walk of 1/2 mile each around a well marked, 3 mile, crushed granite trail at Memorial Park for the January 14 Houston half marathon.  For that Half, I will run/walk in 1K increments with the hope of running the last 2 miles.  I'm running at a 161 cadence.

Today's goal is either 6 miles or 9 miles for this first run in a week.  I started off walking the first 1/2 mile with the wind at my back.  Everything went well, except I missed the 1/2 mile marker at 1 mile, so I just started walking at mile 1.05.  I ended up peeing twice each on miles 1 and 2.  I wasn't really concerned about lack of potassium because I had been doing better taking the potassium.

I finished the 1st loop well and the 2nd loop, too.  On the closing run of the 6th mile, I felt good about continuing on for the last 3 miles.  The only hiccup was the old Garmin running out of battery at mile 2.5, which was a little soon but it was only showing 2.55 miles at that point, where the 55 was at 2.16 or so.  The Polar was around 2.12.

The 3rd loop was tiring, but considering I'd been off a week, that was to be expected.

9.22 miles, 2:27:29, 15:59 pace, 121 avg HR, 152 max HR.
Run splits
2.  7:23, 127 bpm, 160 spm
4.  7:50, 124 bpm, 161 spm
6.  7:07, 129 bpm, 161 spm
8.  6:28, 133 bpm, 160 spm
10.  7:32, 132 bpm, 160 spm
12.  7:00, 139 bpm, 161 spm
14.  6:14, 144 bpm, 161 spm
16.  7:57, 143 bpm, 160 spm
18.  7:22, 146 bpm, 161 spm

The reason I am able to post the HR numbers is because the Forerunner 55's wrist-based HR for the whole run matched the Polar's HR strap.  I can't get Polar's data for a run, so the average HR was the best data I could observe.  

Overall, I was very pleased with the run.  I was in a groove.  Additionally, the last time I did 10 miles, I commented that I was doing a 3 mile loop in 50 minutes.  I can report that today's run was also about 50 minutes per loop.  Specifically, 2 hours 27 minutes is 147 minutes/3 = 49 minutes.  I think next week I'll do 12 miles or 4 loops.

2 hours after I ran, I took my blood pressure.  It was 98/69 with a HR of 90.  Below 105 on systolic is considered hypotension.  It's not an ongoing problem.  90 is a lot, but 2 and a half hours is a lot of running, as well.

Thanks for sticking around,

ounce wrote:This morning, the 42 degrees didn't happen because the clouds didn't leave, as was forecasted.  But it did get to 46 with a 5-8 mph north breeze, which was a biting wind.  I changed my apparel layer from a moderately thin, cotton long sleeve to a very thin cotton long sleeve.  Also I wore the polyester short sleeve 2022 finishers shirt, which was to be worn no matter the long sleeve.  Plus my Buff to cover my noggin.

I had the new Forerunner 55 ready, along with the old Forerunner 220 and the Polar.  The Polar for HR numbers and the 220 to see how both Garmins measure distance.  The 55 has that HR by wrist, which a few years ago was completely inaccurate.  Maybe this 55 will show technology has improved?

To refresh your memory, I'm doing a run/walk of 1/2 mile each around a well marked, 3 mile, crushed granite trail at Memorial Park for the January 14 Houston half marathon.  For that Half, I will run/walk in 1K increments with the hope of running the last 2 miles.  I'm running at a 161 cadence.

Today's goal is either 6 miles or 9 miles for this first run in a week.  I started off walking the first 1/2 mile with the wind at my back.  Everything went well, except I missed the 1/2 mile marker at 1 mile, so I just started walking at mile 1.05.  I ended up peeing twice each on miles 1 and 2.  I wasn't really concerned about lack of potassium because I had been doing better taking the potassium.

I finished the 1st loop well and the 2nd loop, too.  On the closing run of the 6th mile, I felt good about continuing on for the last 3 miles.  The only hiccup was the old Garmin running out of battery at mile 2.5, which was a little soon but it was only showing 2.55 miles at that point, where the 55 was at 2.16 or so.  The Polar was around 2.12.

The 3rd loop was tiring, but considering I'd been off a week, that was to be expected.

9.22 miles, 2:27:29, 15:59 pace, 121 avg HR, 152 max HR.
Run splits
2.  7:23, 127 bpm, 160 spm
4.  7:50, 124 bpm, 161 spm
6.  7:07, 129 bpm, 161 spm
8.  6:28, 133 bpm, 160 spm
10.  7:32, 132 bpm, 160 spm
12.  7:00, 139 bpm, 161 spm
14.  6:14, 144 bpm, 161 spm
16.  7:57, 143 bpm, 160 spm
18.  7:22, 146 bpm, 161 spm

The reason I am able to post the HR numbers is because the Forerunner 55's wrist-based HR for the whole run matched the Polar's HR strap.  I can't get Polar's data for a run, so the average HR was the best data I could observe.  

Overall, I was very pleased with the run.  I was in a groove.  Additionally, the last time I did 10 miles, I commented that I was doing a 3 mile loop in 50 minutes.  I can report that today's run was also about 50 minutes per loop.  Specifically, 2 hours 27 minutes is 147 minutes/3 = 49 minutes.  I think next week I'll do 12 miles or 4 loops.

2 hours after I ran, I took my blood pressure.  It was 98/69 with a HR of 90.  Below 105 on systolic is considered hypotension.  It's not an ongoing problem.  90 is a lot, but 2 and a half hours is a lot of running, as well.

Thanks for sticking around,

How do you keep track of all those watches?  Hope the new watch works well for you.  The alert that I made sure to turn off was the one that told me to MOVE shortly after I finished a run.  I also find the alert that reminds me to relax annoying...when it pops up during a run.  

That was a nice run.  I think the run/walk is working really well for you.  

Keep an eye on the BP...I know you will.

Happy lifting.

It's not such a big deal for 3 watches.  The Polar was just to validate the HR on the new Garmin.  The new Garmin has a bad ability to measure an accurate distance.  The old Garmin was more accurate.  The Polar was closer to the new Garmin.  The 3 mile loop at Memorial Park is measured in the middle of the path.  

With the old Garmin not being able to hold a charge for more than 5 miles pretty much readies it for the slaughterhouse.  On the Forerunner 55 (the new one), it can work 2-1/2 hours with the light on the watch itself constantly on and be at 91% battery life and the HR via wrist is +/- 2 bpm with the HR strap on the Polar.  I would like to re-arrange some of the fields on the watch.

I'm getting the hang of 1/2 walk, 1/2 run.  I'm going to try a 1 mile run, 1/2 walk to see what happens.  The perceived benefit of the 1/2-1/2 to me is that I'm not feeling badly taxed, as I add loops.  Don't get me wrong, 10 miles is still 10 miles, but I'm not hoping to make it to 14 miles.  The body can handle 14 miles.

-30-

Back on November 30, I ran 3 miles by the watch, not by the 3 mile loop at 158 cadence.  161 cadence is for run/walk.  It was 63 degrees and muggy.

It wasn't a horrible run, as anything less than 15/min pace is acceptable.

3 miles, 44:26, 14:48 pace, 133 avg bpm, 158 avg cadence
1.  14:30, 128 bpm, 158 spm, 70 sl
2.  14:49, 134 bpm, 159 spm, 68 sl
3.  15:04, 137 bpm, 157 spm, 68 sl

I do these 'just running' runs to try to maintain stamina by the constant effort.  I need to be able to do 4, 5, and 6 miles before Christmas.  I'll be able to run 3 times, this week, and lift 3 times, too.

-30-

Today, I lifted.  I have been able to maintain my current weights since Memorial Day.  I could not have reported that, last year.  It's wonderful to be able to maintain the weights.  I even have increased the decline bench press by 5 pounds to an even 100 pounds.

Tomorrow will be a long run/walk day.  It's supposed to be in the high 40's in the morning.  I'm thinking 9 miles with the option to do the land bridges, which will add a minimum of 1.19 miles with some elevation.  That'll be a little taxing.

thanks for your time.

ounce wrote:It's not such a big deal for 3 watches.  The Polar was just to validate the HR on the new Garmin.  The new Garmin has a bad ability to measure an accurate distance.  The old Garmin was more accurate.  The Polar was closer to the new Garmin.  The 3 mile loop at Memorial Park is measured in the middle of the path.  

With the old Garmin not being able to hold a charge for more than 5 miles pretty much readies it for the slaughterhouse.  On the Forerunner 55 (the new one), it can work 2-1/2 hours with the light on the watch itself constantly on and be at 91% battery life and the HR via wrist is +/- 2 bpm with the HR strap on the Polar.  I would like to re-arrange some of the fields on the watch.

I'm getting the hang of 1/2 walk, 1/2 run.  I'm going to try a 1 mile run, 1/2 walk to see what happens.  The perceived benefit of the 1/2-1/2 to me is that I'm not feeling badly taxed, as I add loops.  Don't get me wrong, 10 miles is still 10 miles, but I'm not hoping to make it to 14 miles.  The body can handle 14 miles.

-30-

Back on November 30, I ran 3 miles by the watch, not by the 3 mile loop at 158 cadence.  161 cadence is for run/walk.  It was 63 degrees and muggy.

It wasn't a horrible run, as anything less than 15/min pace is acceptable.

3 miles, 44:26, 14:48 pace, 133 avg bpm, 158 avg cadence
1.  14:30, 128 bpm, 158 spm, 70 sl
2.  14:49, 134 bpm, 159 spm, 68 sl
3.  15:04, 137 bpm, 157 spm, 68 sl

I do these 'just running' runs to try to maintain stamina by the constant effort.  I need to be able to do 4, 5, and 6 miles before Christmas.  I'll be able to run 3 times, this week, and lift 3 times, too.

-30-

Today, I lifted.  I have been able to maintain my current weights since Memorial Day.  I could not have reported that, last year.  It's wonderful to be able to maintain the weights.  I even have increased the decline bench press by 5 pounds to an even 100 pounds.

Tomorrow will be a long run/walk day.  It's supposed to be in the high 40's in the morning.  I'm thinking 9 miles with the option to do the land bridges, which will add a minimum of 1.19 miles with some elevation.  That'll be a little taxing.

thanks for your time.

Sounds like you're getting the new watch figured out.  I hate change!

Nice job on the lifting.  I know it's important to you.  Pleased to hear you're maintaining/increasing your weights.  I think that it will help with your desired goal to maintain mobility as you get older.  

Nice run this morning!