{"id":4218,"date":"2012-01-03T14:52:19","date_gmt":"2012-01-03T19:52:19","guid":{"rendered":"http:\/\/www.glutenfreeislife.com\/?p=4218"},"modified":"2012-01-03T14:52:23","modified_gmt":"2012-01-03T19:52:23","slug":"technical-stuff","status":"publish","type":"post","link":"https:\/\/www.glutenfreeislife.com\/?p=4218","title":{"rendered":"Technical Stuff"},"content":{"rendered":"<div class=\"wlWriterHeaderFooter\" style=\"float:none; margin:0px; padding:4px 0px 4px 0px;\"><iframe src=\"http:\/\/www.facebook.com\/widgets\/like.php?href=http:\/\/www.glutenfreeislife.com\/?p=4218\" scrolling=\"no\" frameborder=\"0\" style=\"border:none; width:450px; height:80px\"><\/iframe><\/div>\n<p>Since it is a new year, it is time to address goals.&#160; I mentioned the other day that I had a goal to run 5 half marathons this year and several shorter races.&#160; In order to make sure that I am training as safely as I can, I began training last February by heart rate.&#160; At first I was discouraged with HR training because it seemed like I was running a lot slower than I was used to running, which as it turns out, was too hard (fast).&#160; By always running fast, I was causing a lot of unnecessary wear &amp; tear on my body that did result in some annoying injuries.&#160; I stuck with the HR training, though, and I slowly began to see a change.&#160; By running slower, following a schedule and adding in some speed training in moderation, I was able to get faster and finally <a href=\"http:\/\/www.glutenfreeislife.com\/?p=3894\" target=\"_blank\">PR the half marathon I had been trying to PR<\/a>!&#160; <\/p>\n<p>Today it was time for a follow up to my initial VO2 Max test that I had in February 2011.&#160; The initial VO2 Max test that I had last February defined what zones I should be training in.&#160; Additionally, the doctor laid out a specific plan for me to follow for training and racing.&#160; <\/p>\n<p><strong>The results from February 2011<\/strong>:<\/p>\n<ul>\n<li>VO2 Max: 46.8<\/li>\n<li>Max HR: 171 <\/li>\n<li>Weight: 126<\/li>\n<\/ul>\n<p>Zone 1 \u2013 Active Recovery \u2013 106 -133   <br \/>Zone 2 \u2013 LSD (long slow distance\/Saturday runs) \u2013 133 \u2013 145    <br \/>Zone 3 \u2013 Tempo \u2013 145 \u2013 153    <br \/>Zone 4 \u2013 Interval #1 \u2013 153 \u2013 163    <br \/>Zone 5 \u2013 Interval #2 \u2013 163 \u2013 171<\/p>\n<p><strong>The results from January 2012<\/strong>:<\/p>\n<ul>\n<li>VO2 Max : 42.3<\/li>\n<li>Max HR: 174<\/li>\n<li>Weight: 130<\/li>\n<\/ul>\n<p>Zone 1 \u2013 Active Recovery \u2013 120-131   <br \/>Zone 2 \u2013 LSD (long slow distance\/Saturday runs) \u2013 132 \u2013 146    <br \/>Zone 3 \u2013 Tempo \u2013 147 \u2013 157    <br \/>Zone 4 \u2013 Interval #1 \u2013 158 \u2013 166    <br \/>Zone 5 \u2013 Interval #2 \u2013 166 \u2013 174<\/p>\n<p>What does this all mean?&#160; Well, first, the VO2 Max doesn\u2019t usually go down like that according to Dr. D, but he noted a few factors that may have influenced that number.&#160; First, I am 4 pounds heavier.&#160; This is not a bad thing, but can be enough to influence the end result.&#160; Second, I have been sick recently, so my body may not be functioning at 100%.&#160; Thirdly, my MHR (max heart rate) is different \u2013 higher.&#160; That number is not supposed to change.&#160; Dr. D said that it may have been a case of my not pushing myself hard enough last year during the test and today I may have pushed harder.&#160; Additionally, he believes that I could have still pushed harder today during the test, especially after I had told him that my MHR had been in the low 180\u2019s on Sunday during my 5K.&#160; The tests do have a learning curve, but provide data from which to base individual training off of.&#160; <\/p>\n<p>What do I do with this information now that I have it?&#160; Well, if I wanted to raise my VO2 Max, I have to make a fitter version of myself.&#160; Since I am not interested in losing weight (can\u2019t go down that path), that may be tough.&#160; What I can do is continue to strength\/resistance train and do yoga on days that I don\u2019t run.&#160; As far as running goes, here is my current plan:<\/p>\n<p><strong><u>Run 5 days\/week<\/u><\/strong><\/p>\n<p>Recovery run \u2013 Easy 3-5 miles in Zone 1<\/p>\n<p>Tempo run \u2013 Zone 3; alternate time per week.&#160; Start at 25 \u201330 min one week, then 35-40 min the next week.&#160; Do shorter tempo runs the weeks that I do Zone 5 intervals.<\/p>\n<p>Interval run \u2013 Zone 4 one week, Zone 5 the next week and so on<\/p>\n<p>Zone 2 runs \u2013 2 per week.&#160; 1 being the long Saturday run.&#160; <\/p>\n<p><strong><u>Strength\/Resistance Training<\/u><\/strong><\/p>\n<p><a href=\"http:\/\/www.thenewrulesoflifting.com\/nrol-for-women\">New Rules of Lifting for Women<\/a> \u2013 complete the program. I am on Stage 5 right now.&#160; There are 7 stages total.<\/p>\n<p><strong><u>Yoga<\/u><\/strong><\/p>\n<p>Continue yoga at least once a week if not more often.&#160; Dr. D recommended doing yoga the day after intervals.&#160; <\/p>\n<p>Lastly we talked about running form.&#160; Dr. D said my form was great to begin with.&#160; I started out running on the treadmill at a slow speed and he gradually increased it until I was running at an 8:15 pace.&#160; Great form.&#160; Then he started to increase the incline.&#160; First 2%, then 4%.&#160; That is where my form took a hit.&#160; Then he increased it to 6% and I cried \u201cUNCLE!\u201d.&#160;&#160; LOL!&#160; Apparently runners typically begin to lose their form gradually as they get tired.&#160; Not me.&#160; Nope.&#160; The change in my form was great one second, horrible the next!&#160; HA!&#160; My arms went from swinging front to back to swinging across the front of my body, almost side to side.&#160; Dr. D said that this was not only using way more energy than I needed to, but doing this repeatedly would cause my hips to twist, too, which can lead to IT band issues (yeah\u2026BTDT).&#160;&#160; I really need to focus on my arms when I am running intervals, as this is when I apparently tend to do the funky swing.&#160; <\/p>\n<p>So, there you have it.&#160; I am excited to work on my training plan for the next few months &amp; work towards my goals!&#160; The ultimate goal this year will be to PR the <a href=\"http:\/\/www.columbusmarathon.com\/\" target=\"_blank\">Columbus Half<\/a> Marathon again.&#160; Last year I ran a 1:57:31 and this year I hope to get under 1:55.&#160; According to Dr. D, I can do it!&#160; <\/p>\n<p>PS \u2013 Gluten-free blogging to return tomorrow.&#160; I can\u2019t wait to talk about some of the new stuff we have tried!&#160; <img decoding=\"async\" style=\"border-bottom-style: none; border-right-style: none; border-top-style: none; border-left-style: none\" class=\"wlEmoticon wlEmoticon-smile\" alt=\"Smile\" src=\"http:\/\/www.glutenfreeislife.com\/wp-content\/uploads\/2012\/01\/wlEmoticon-smile.png\" \/>&#160; <\/p>\n<p><font color=\"#0000ff\" size=\"6\" face=\"Segoe Script\">Kim<\/font><\/p>\n<div class=\"linkwithin_hook\" id=\"https:\/\/www.glutenfreeislife.com\/?p=4218\"><\/div>\n<script><!-- \/\/LinkWithinCodeStart\nvar linkwithin_div_class=\"linkwithin_hook\";\nvar linkwithin_site_id = 135270;\n\/\/LinkWithinCodeEnd -->\n<\/script>\n<script src=\"http:\/\/www.linkwithin.com\/widget.js\"><\/script>\n<a href=\"http:\/\/www.linkwithin.com\/\"><img decoding=\"async\" src=\"http:\/\/www.linkwithin.com\/pixel.png\" alt=\"Related Posts with Thumbnails\" style=\"border: 0\" \/><\/a>","protected":false},"excerpt":{"rendered":"<p>Since it is a new year, it is time to address goals.&#160; I mentioned the other day that I had a goal to run 5 half marathons this year and several shorter races.&#160; In order to make sure that I &hellip; <a href=\"https:\/\/www.glutenfreeislife.com\/?p=4218\">Continue reading <span class=\"meta-nav\">&rarr;<\/span><\/a><\/p>\n\n<script><!-- \/\/LinkWithinCodeStart\nvar linkwithin_div_class=\"linkwithin_hook\";\nvar linkwithin_site_id = 135270;\n\/\/LinkWithinCodeEnd -->\n<\/script>\n<script src=\"http:\/\/www.linkwithin.com\/widget.js\"><\/script>\n<a href=\"http:\/\/www.linkwithin.com\/\"><img decoding=\"async\" src=\"http:\/\/www.linkwithin.com\/pixel.png\" alt=\"Related Posts with Thumbnails\" style=\"border: 0\" \/><\/a>","protected":false},"author":1,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"jetpack_post_was_ever_published":false,"_jetpack_newsletter_access":"","_jetpack_dont_email_post_to_subs":false,"_jetpack_newsletter_tier_id":0,"_jetpack_memberships_contains_paywalled_content":false,"_jetpack_memberships_contains_paid_content":false,"footnotes":"","jetpack_publicize_message":"","jetpack_publicize_feature_enabled":true,"jetpack_social_post_already_shared":false,"jetpack_social_options":{"image_generator_settings":{"template":"highway","enabled":false},"version":2}},"categories":[],"tags":[],"class_list":["post-4218","post","type-post","status-publish","format-standard","hentry"],"jetpack_publicize_connections":[],"jetpack_featured_media_url":"","jetpack_sharing_enabled":true,"jetpack_shortlink":"https:\/\/wp.me\/p1R9ov-162","_links":{"self":[{"href":"https:\/\/www.glutenfreeislife.com\/index.php?rest_route=\/wp\/v2\/posts\/4218","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.glutenfreeislife.com\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.glutenfreeislife.com\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.glutenfreeislife.com\/index.php?rest_route=\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/www.glutenfreeislife.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=4218"}],"version-history":[{"count":2,"href":"https:\/\/www.glutenfreeislife.com\/index.php?rest_route=\/wp\/v2\/posts\/4218\/revisions"}],"predecessor-version":[{"id":4220,"href":"https:\/\/www.glutenfreeislife.com\/index.php?rest_route=\/wp\/v2\/posts\/4218\/revisions\/4220"}],"wp:attachment":[{"href":"https:\/\/www.glutenfreeislife.com\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=4218"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.glutenfreeislife.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=4218"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.glutenfreeislife.com\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=4218"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}