To improve your fitness, there are only three variables you can control and change:
Frequency–how often you exercise.
Duration–how long the individual exercise sessions are.
Intensity–how challenging the individual exercise sessions are.
Try the following: First, find your Functional Threshold Heart Rate (FTHR). There are a few ways to find your FTHR. Wear your heart rate monitor and warm up, then run hard for 30 minutes as if you were in a race. Or you may actually participate in a race that will take you about 60 minutes to complete. Your average heart rate for either run, if you were going hard, is a good predictor of your FTHR
Once you find your FTHR, determine your training zones–the heart rate ranges that will help you reach specific fitness goals–by using this table. Be aware that your FTHR and zones vary by sport. The following is how you find your zones for running. The more times you repeat your FTHR with the above methods, the more accurate your zone numbers will become.
Zone Equation To Determine Zones Zone Purpose
Zone 1 1.02 x FTHR Aerobic capacity
This morning I did an unplanned stroller run to kick off the first run of the year. All-in-all it was just 3 miles, but anyone who runs hills with a fully loaded running stroller knows what’s involved. Mine was broken up with some playground exploration after mile 1, and a cool half lap around the soccer field with my 3yr old, followed by another half lap off ‘carry me daddy I’m tired’, back in the stroller and continuing uphill through what is Summit Trails, down the back and into the neighborhood, finishing off with my usual figure eight loop close to home completing the 3. I hit the pause feature on the GPS Sportswatch many times. It ain’t easy pushing the BOB on gravel trail with low tire pressure. LOL.
This was one of those outings where I knew I wanted to get a run in, but also tried to make it interesting. This would have been my second run without music. I’m starting to get lazy about the whole earbud and iPod thing on the run. I really dig music but curious to know if I’d learn something more about myself if was not zoned-out by it. This run was a bit different. I cut through a park and at the other end was a trail along the shoreline. I followed it south and it turned into a paved path behind the athletic center next to sNob Hill Foods. I got off the path, cut through a parking lot and ended up on Twin Dolphins Drive. I honestly got bored, except for some of the views of the water and neighboring hotel and office buildings. So I decided to simply enjoy being out on foot around all the scenery. Was definitely better than being hunched over a table noshing on a salad incorrectly put together by the fine folks from Specialtys.
Through-out the previous marathon training plan I completed scratched off cross training. I basically considered picking up the kids for bath, meals, changes, and bedtime as my personal form of cross training. Well after a not-so-strong finish in The SF Marathon, I’ve come to believe that I cheated myself. I absolutely completed my goal of barely beating the 6 hour cut-off time, but a strong finish should also have been a goal that day. As a result I started cross training yesterday and just completed a quick session this morning. Squats, chest presses, dumbbell work, as well as stretching. These aren’t long training sessions, but I’ll take what I can cram into my schedule.
