Re: Workouts & Heart Rate Range

James, if the slowest jog isn't "easy," then you can still walk for
your easy days. The more mileage, the more calories burned.

[email hidden] (James) wrote in message news:<[email hidden]>...

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Don Kirkman <[email hidden]> wrote in message news:<[email hidden]>...

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It seems to me I heard somewhere that Owen Lowe wrote in article
<[email hidden]>:

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Hi all. This > Many runners, at least, (I can't speak for other types of exercise) like

to alternate hard work with easy recovery. This is usually applied not
only to daily and weekly routines but to longer periods; e.g., hard
training preparing for and during competition season and then several
weeks with little or no running.

For a beginner runner all days are hard days. As you run more you can
have hard days where you simply run at a conversational level for more
miles. You should be running at a conversational level until you are
running at least 25 miles a week. That program might look something
like: day one 8 miles, day two rest, day three 4 mile, day four 4
miles, day five rest, day six 8 miles, day seven rest. Unless you
intend to race there is no particular reason to ever do intervals.
For variety maybe you want to run a hilly course a couple of days. Or
finish the run with a fast quarter mile.

If you want to race once you get to 25 plus miles a week you will have
to do speed days. What kind of speed days depends greatly on the
distance you wish to race.

Quoted message said:

It generally takes two to three weeks for the results from any one (or a
short series of) training session(s) to be integrated into your physical
capacity. Another reason to be patient, taking advantage of recovery
periods and being satisfied with slow steady improvement.

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Secondly, is there any cardio benefit to wind sprint type segments
wherein the rate exceeds the 85% figure?

IMO that does more for muscular strength and development of speed than
for cardio benefit, but I'm no doctor.

If you do the distance runs your heart and lung capacity will build
faster then your legs will build. And your leg muscles will build
faster then bones and connective tissues. Intervals will not speed it
up. They may well injure you if you have not done the distance stuff
first. Kids (those under 35) can get away with lots of stuff in
training. As you get older the price of a mistake goes up. It is
called injury.

By the way, there are drugs besides statins that cause problems.
Smoking of course will limit you. But I kind of view smoking as
natures way of cleaning stupidity out of the gene pool. Beta blockers
will probably prevent you from going very far. Somehow they mess up
your glucose - glycogen - glucose cycle causing you to bonk real
early. Bonking is when you run low on glucose in your blood stream
resulting in legs turning to jelly, spots in your vision and
dizzyness. But at least with beta blockers within days of getting off
the stuff the problems go away. I suppose there are a whole lot of
other drugs that can also inhibit endurance training.

It seems to me I heard somewhere that James wrote in article
<[email hidden]>:

Quoted message said:

Don Kirkman <[email hidden]> wrote in message news:<[email hidden]>...

Quoted message said:

It seems to me I heard somewhere that Owen Lowe wrote in article
<[email hidden]>:

Quoted message said:

Quoted message said:

Many runners, at least, (I can't speak for other types of exercise) like
to alternate hard work with easy recovery. This is usually applied not
only to daily and weekly routines but to longer periods; e.g., hard
training preparing for and during competition season and then several
weeks with little or no running.

Quoted message said:

For a beginner runner all days are hard days. As you run more you can
have hard days where you simply run at a conversational level for more
miles. You should be running at a conversational level until you are
running at least 25 miles a week.

Not all days have to be (or maybe even should be) hard. Beginners are
well advised to start by mixing slow running and walking until they can
do a mile or more without needing to walk. Some trainers even advise
walking within long sessions to reduce the total stress. "No pain no
gain" is passe, overly macho, and sometimes dangerous.

Weekly distance is an individual thing and depends on both ability and
goals. I've seldom gotten as high as 25 miles a week (did get to 40
once) and have finished 27 marathons and about as many other races of
various distances in about 25 years of running.

Quoted message said:

That program might look something
like: day one 8 miles, day two rest, day three 4 mile, day four 4
miles, day five rest, day six 8 miles, day seven rest. Unless you
intend to race there is no particular reason to ever do intervals.
For variety maybe you want to run a hilly course a couple of days. Or
finish the run with a fast quarter mile.

That sounds like training for competition at a fairly advanced level;
running for fitness and cardiac health doesn't have to approach that
level of work.

[...]

Quoted message said:

If you do the distance runs your heart and lung capacity will build
faster then your legs will build. And your leg muscles will build
faster then bones and connective tissues. Intervals will not speed it
up. They may well injure you if you have not done the distance stuff
first. Kids (those under 35) can get away with lots of stuff in
training. As you get older the price of a mistake goes up. It is
called injury.

Quoted message said:

By the way, there are drugs besides statins that cause problems.
Smoking of course will limit you. But I kind of view smoking as
natures way of cleaning stupidity out of the gene pool. Beta blockers
will probably prevent you from going very far. Somehow they mess up
your glucose - glycogen - glucose cycle causing you to bonk real
early. Bonking is when you run low on glucose in your blood stream
resulting in legs turning to jelly, spots in your vision and
dizzyness. But at least with beta blockers within days of getting off
the stuff the problems go away. I suppose there are a whole lot of
other drugs that can also inhibit endurance training.

I've posted my experience with a beta blocker (atenolol) several times
in this newsgroup. At my dosage, timing of the daily dose, and level of
running I can't detect any effect from the BB, though I did notice it
before the adjustments.
--
Don
[email hidden]