Thursday, December 18, 2008

CTS Fitness Test

The Baseline
It has been a difficult month. The cold and rain is not very motivating. I have run 2 miles this month, 10:17 & 10:06. Running is getting easier but it is still very hard on my body. I've been on the bike a few times (indoors) but work, social, and family obligations are pushing my fitness priorities down the list.
I'm re-reading the Ultimate Ride by Chris Carmichael, the founder of Carmichael Training Systems (CTS). It outlines a training plan that focuses on setting and accomplishing goals. Sounds perfect, right? Most of my indoor training workouts are taking place a night (9:00 PM) after the son is asleep, so tonight I started the CTS program. The fitness test is meant to establish a baseline for training heart rates and evaluate progress as training advances.
First a 5 minute warm up, then an 8 minute high intensity interval, 5 minute recovery, another 8 minute interval, 5 minute recovery, and 10 minute cool down. And the survey says:
Warm up: ending 104.
Interval 1: Avg 136, Mx 149, End 148.
Reco: 23 bps.
Interval 2: Avg 147, Mx 156, End 155.
Reco: 22 bps.
Cool down: ending 118.
During the intervals I maintained 25+ mph with a cadence of 90+. This was a very hard effort and I am not sure I could of done much better. This means my FoundationMiles will be performed at a heart rate of 131 to 135. This is not very impressive, but I guess you have to start somewhere (bottom).
I expected higher Avg HR. I not sure increase fitness will result with a higher avg HR. I won't question or second guess. I'm committed to following the training plan.
Check out my insanity or lack thereof

Saturday, December 6, 2008

New Challenges, New Motivation

With Thanksgiving and November behind us, it's time to focus on December goals. First lets recap November's progress:
1. Run/Walk 30 Miles in November.
Incomplete. Complete 24.1 miles with a combination of walks and runs.
2. Complete a one mile run under 12 minutes.
Success. Ran one mile on the McGill track in 10:32.
3. Cycling 60 Miles in November.
Incomplete. Completed 41.4 miles on two rides and 8 miles on the trainer.
4. 15 run/walk workouts.
Success. 15 workouts completed over 11 days.

As Meatloaf said,"Two out of three ain't bad." The cold weather and earlier darkness really hurt my cumulative goals. Tempatures in the 40s kept me off the bike. I am very pleased with the one mile run. That is the furthest distance I have run thus far and I all ready have completed another mile and set a new PB at 10:05.
I took my stress test and the Doctor cleared me medically and suggested I lose 10 lbs. He had to go to medical school if figure that out.
As I start to think about my goals for December I do not want to fall into the trap of re-setting the same goals. I want to change my focus and not get discouraged by incomplete goals. New challenges, new motivation.

December Goals:
Sub 10 minute mile.
RUN 10 miles cumulative during the month.
3. 40 miles cycling during the month.
4. Monitor diet. Lose 5 pounds (Starting weight 201 lbs)

The 10 minute mile is a challenge but attainable as is the cum run and cycle. I plan to use some interval workouts to help with overall fitness. (Both track and cycle)
I normally do not set weight loss as a goal but I have yet to see substantial weight loss from my increase in activity and I want to focus on not just diet but also nutrition. On that note, I am increasing my protein intake to help with recovery as well as meal substitute. Recovered well after last miler.

Cold weather workouts are important to spring and summer fitness. The base I build now will be the structure of the spring and summer.