Lisa Sabin’s - Running And Being » 2007 » August » Sweat365

August 31st, 2007

by Lisa Sabin

Simonds Juanita Brier Course

What a funky day. This morning it was really nice, now the clouds have rolled in and its raining. I’m glad that I was able to get out and get a ride in before the rain started.

I rode from my house down to Kenmore, up Simonds Rd, up and over Juanita Dr and back up through Brier. I wanted to get some hills in to prepare for the Kirkland Triathlon coming up in a couple of weeks. The bike course is pretty hilly, but nothing compared to what I did today. I’m feeling strong on the bike and running is coming along. I would like to do a full brick, including 800 m swim, 12 mile bike and 5K run. Hopefully, I will be able to squeeze it in.

Workout:

Type: Cycle
Date: 08/31/2007
Time: 10:45:00
Total Time: 1:33:10.00
Average Heart rate: 138
Max Heart rate: 160
Calories: 601
Distance: 21.7 miles
Average Speed: 13.97 mph
Max Speed: 38.4 mph
Ascent: 1,440 ft
Average Cadence: 75
Max Cadence: 124

August 31st, 2007

by Lisa Sabin

Walk With Phil, Natasha And Bo

We took Bo out for a walk this morning. As you can see from this photo he has gained back the weight he lost. Steroids will do that to you. He has more energy than he had a year ago. It’s hard to believe that it was just a month ago that we discovered he has Addison’s Disease.

He is waiting patiently for Phil to come home and throw the ball for him.

Workout:

Type: Walk
Date: 08/31/2007
Time: 09:00:00
Total Time: 00:42:08.00
Average Heart rate: 89
Max Heart rate: 111
Calories: 100
Distance: 2.25 miles
Average Pace: 18:45/mile

August 30th, 2007

by Lisa Sabin

A little Info About HR

As I’ve began to run again after taking time off to recover from plantar fasciitis, I have noticed that my HR has been fairly high during most of my runs. I thought that maybe it’s because I’ve been training in lower zones, i.e. my HR is usually around 160 if I am out on my bike, and 150 indoors. Swimming doesn’t get my HR above 150.

I’ve been curious about my heart rate being lower on cooler days vs. hot afternoons. I know that heat contributes to dehydration and training is more difficult in warmer temperatures.

Heart rate increases at high temperatures. Your heart rate is higher when running on a hot day. As the temperature increases from 60 degrees to 75 degrees, a runner?s heart rate at a given speed increases by about 2 to 4 beats per minute. When the temperature increases from 75 degrees to 90 degrees, you can expect your heart rate running at a given speed to increase by approximately 10 beats per minute. High humidity magnifies the effect of high temperatures on heart rate.

To gain the same benefits as on a cool day, you should increase your heart rate zones by 2 to 4 beats per minute when the temperature is in the 70?s and the humidity is low. On a high humidity day in the 70?s or a low humidity day in the 80?s, you should increase your zones by approximately 5 to 8 beats per minute to correct for the heat factor. In more extreme conditions, such as a high humidity day over 80 degrees, you cannot accurately adjust your heart rate zones for the conditions. On the most brutal summer days, it is wise to adjust your training schedule to avoid high intensity training.

http://www.pfitzinger.com/labreports/heartrate.shtml

Running is more intense for me than cycling. I know what my personal training zones are and I always have a higher HR when I’m running vs. cycling. I’ve noticed now that I am about 3 weeks into running again that my HR is still fairly high (most of my runs have been on hot days in the afternoon) but my pace is beginning to gradually increase. I think there are two things happening here, I am running in conditions that make it harder, so I will naturally have a higher HR, and I am beginning to see a training effect. I am becoming conditioned to running again.

Workout:

Type: Cycle
Date: 08/30/2007
Time: 17:30:00
Total Time: 00:00:30.00
Calories: 200

August 30th, 2007

by Lisa Sabin

Swimming At Meydenbauer

I stopped at Sports Authority to buy some goggles for my swim. I took me about 10 minutes to pick out a pair of goggles. They had performance goggles, tinted goggles, adjustable goggles, etc. I couldn’t tell the difference between Speedo, Nike, and TYR. I finally went with the Technoflex Vision. They are supposedly leakproof and have 180 degree vision.

The new goggles didn’t leak, but the 180 degree vision was weird. They got me through 800 meters in the lake. The problem I have is that after I swim, I have rings around my eyes for hours afterwards. It looks like I’m hung over or something. My face feels tender around the brow bone. Maybe the goggles are too tight?

TYR Technoflex

Wow, these are only $10 on-line. I just paid $15.99. Hmmm…

Workout:

Type: Swim
Date: 08/30/2007
Time: 10:30:00
Total Time: 00:21:50.00
Average Heart rate: 128
Max Heart rate: 150
Calories: 120
Distance: 880 yd
Average Pace: 2:29.3/100yd

August 28th, 2007

by Lisa Sabin

Neighborhood Run

It was about 75 degrees during my run. I noticed that my HR was higher again. I wonder how much heat affects HR. Does anyone know? I might have to do some research.

The run wasn’t bad accept I had a piece of pizza for lunch and it felt like a rock in my stomach. I ordered pizza from a local pizza place in our neighborhood. The old owners were a couple of Italian women, who made hand tossed pizza with light toppings. The new owner makes “man style” pizza. It’s loaded with tons of cheese and meat. I felt gross after eating it. I’ll never go there again! Maybe this will cure me of pizza cravings?

Workout:

Type: Run
Date: 08/28/2007
Time: 17:45:00
Total Time: 00:36:10.00
Average Heart rate: 165
Max Heart rate: 173
Calories: 360
Distance: 4.1 miles
Average Pace: 8:49.41/mile

August 28th, 2007

by Lisa Sabin

Chris Found My Weak Link

Christopher Clock, physical therapist from Proformance Rehab put me through some tests yesterday. It has been about three weeks since I had my last PT appointment. Since then I have started running again.

Chris manually tested all my major muscle groups. I passed most of these tests with flying colors. My left ankle was stiff and somewhat swollen, probably from the accidentI had a couple of weeks back on my bike. I crashed when I got too close to the bike in front of me on the Burke-Gilman trail. I’ve had less range of motion in the ankle joint since then.

I was strong when he put me through the pure strength tests. When he placed resistance on different muscles groups they held. The interesting thing was that when he put me through some functional tests, I had some strength imbalances. I had trouble doing a one leg squat off a step. One of the limiting factors was ankle range of motion on the left side. The other factor was less muscular development of my left vastus medialis (quad on the medial side of the knee).

Chris was able to get more range of motion by manipulating my ankle joint. After that I was able to one leg squat with better control. However, it was obvious that the left quad was lagging. The exercise prescription for this week is to add one leg squats to my list of exercises.

August 26th, 2007

by Lisa Sabin

Awesome Run!

Today my goal was to go easy and not let my HR get over 170. I started easy, reaching my first mile at 9:30. The second mile was about 9:15. After that I felt warmed up. I didn’t worry about pace, I just kept glancing at my HR monitor to see where I was. I never saw anything over 167, but apparently my HR jumped to 170. I am starting to feel like my old self again. I love to start easy and pick up the pace naturally.

Workout:

Type: Run
Date: 08/26/2007
Time: 11:45:00
Total Time: 00:42:22.00
Average Heart rate: 158
Max Heart rate: 170
Calories: 345
Distance: 5 miles
Average Pace: 8:28.47/mile

August 25th, 2007

by Lisa Sabin

Swim

I made it a mile in the pool this morning. When I got there at 8 am all the lanes were full. I guess I should’ve gotten there earlier. I was about 3/4 of the way finished with my work out when an older guy wearing strong cologne jumped into the lane next to me. He started doing water aerobics with those foam weights and splashing around. The guy was nice enough, after I finished he asked me how far I swam. He said he hadn’t swum that far since college. I was polite even though I was feeling a tickle in my throat from his scent. I hate it when people wear cologne or perfume when they are working out. It’s almost like I could taste it in the water. Yuck!

Workout:

Type: Swim
Date: 08/25/2007
Time: 08:00:00
Total Time: 00:42:07.00
Average Heart rate: 128
Max Heart rate: 134
Calories: 225
Distance: 1,760 yd
Average Pace: 2:24.05/100yd

August 24th, 2007

by Lisa Sabin

Run

I ran on the Kirkland Triathlon course. My speed is definitely picking up. I felt really good today! I wasn’t pushing I was just running steady.

Workout:

Type: Run
Date: 08/24/2007
Time: 11:30:00
Total Time: 00:18:51.00
Average Heart rate: 161
Max Heart rate: 174
Calories: 176
Distance: 2.2 miles
Average Pace: 8:34.29/mile

August 24th, 2007

by Lisa Sabin

Bike

I rode the bike course for the Kirkland Triathlon again. This time it was easier. I felt like I had more energy.

Workout:

Type: Cycle
Date: 08/24/2007
Time: 10:45:00
Total Time: 00:49:30.00
Average Heart rate: 141
Max Heart rate: 165
Calories: 333
Distance: 12 miles
Average Speed: 14.55 mph
Max Speed: 31.6 mph
Ascent: 700 ft
Average Cadence: 72
Max Cadence: 103

Bike:	2.1	-	1.5%
Run :	132.1	-	92.9%
Strength:	0.8	-	0.5%
Flex:	2.8	-	2.0%
Cardio:	3.6	-	2.5%
Other:	0.9	-	0.7%
Total:	142.3

Run :	3.1	-	77.3%
Walk:	0.9	-	22.7%
Total:	4.0

Sweat365

Lisa Sabin’s - Running And Being

August 31st, 2007

Simonds Juanita Brier Course

August 31st, 2007

Walk With Phil, Natasha And Bo

August 30th, 2007

A little Info About HR

August 30th, 2007

Swimming At Meydenbauer

August 28th, 2007

Neighborhood Run

August 28th, 2007

Chris Found My Weak Link

August 26th, 2007

Awesome Run!

August 25th, 2007

Swim

August 24th, 2007

Run

August 24th, 2007

Bike

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