The L'le Ol' Lady's Log !

[Marykaa]

/logging ON

THURSDAY, October 20th
workday.. ok mainly because I didn't sit down much in the afternoon.

gym at 17:00

CARDIO :

total 60 minutes elipticals.

MaxHR 162, AveHR 150, Cross ramp 10, Resistance 10, METs 10-12
steady up as follows :

20 mins Precor576i AveHR 138
20 mins Precor546 AveHR 146
20 mins Precor546 AveHR 155

eyes closed on the 576 was easy after 5 secs, so I opened them when it got too comfortable.. and shut them again .. about 10 times..

tried it on the 546.. (no hands) not easy but interesting..

can hardly believe that when I started the elipticals, even with my eyes wide open I had to hold on to the handles most of the time. It pays off to keep trying to get out of my comfort zone, now I can adjust my .mp3 player, drink water or do some arm stretching exercises while pedaling at a good pace .

STRETCHING

about 8 minutes


/logging OFF

[Marykaa]

I never know what formula to use for the 60-80% effort I need for Cardio training.. there are so many.

At one time I made myself an Excel Graph..Just to compare the different formulas. I can change the age, the resting HR and the "if known" MaxHR.. If anyone wants to play around with it.. I can send a copy. (It's nothing exceptional.. I'm no expert).

For a 20 year old there is no difference between the Red and the Blue lines.

Set for 51 years old, Resting HR of 50, and a Known MaxHR of 180 (that's not me, I don't know for sure my MaxHR) it looks like this :



On the otherhand, if anybody thinks there's an error in it.. please do tell me!


FcR = Resting Heart Rate
FcM = Maximum Heart Rate

[Marykaa]

I read this article on Periodization,

http://www.stumptuous.com/periodization.html

most of it was a repeat of what I was told here, or what I already knew.. but it's getting clearer in my head. What I want is really to have a plan for a full year. Here are somethings I want to put in this plan is (in random order for now)

(Then I'll work on the variations in training within each period.)

(nothing is set.. suggestions always appreciated)

/planning ON

• General hard weight training in the summer.
• Pre-ski conditionning in september to november.
• more "explosive" strenght training in december and begining of january
• mixed cardio in the pre-ski season
• More HIIT just before the ski season (december) .. say twice a week, and maybe 3 times a week during the X-Mas holidays, of course I'll have to cut back on the 60 mins cardios during that time.
• ?? don't know what type of weight training in the XC-ski season (january to march) maybe same as summer but in maintenance mode.
• maintenance cardio in the XC=ski season (january to march) (to keep my energy for the skiing that I HOPE to do)
• maybe a few hours of private coaching to brush-up on my technique.. and some specifique technique practices
• maybe...
• mabye..

/planning OFF

Actually I know that at the level I'm skiing at, and for the time that I have to go skiing, all this is not very important. But I like to "pretend" I'm an athlete.. even if I don't take myself seriously, and know that I'm not.

[gobbla]

you're more of an athlete than 99% of us on the board...and truth be told I think you're in good company. [img]smile.gif[/img]

Max heart rate:
I don't know. I got my little moniter and did the test...felt like I was going to die...had my max at 185. I go for a run and maintain a HR of 170 give or take for up to 9 miles. Which put's me at a 90% maintained effort for over an hour! While I'd *like* to think I'm amazing human being...it's not true [img]smile.gif[/img] Even the predicted 202, puts me at damn near a 85% effort...and that's very unlikely.

So moral here (just as an uneducated statment), I'm not sure that I'd get too incredibly hung up on your Max HR during speed training stuff. Try to push yourself, but if you don't reach a # or go over...no biggie. Just keep your stats for general "golly gee" info.

Periodation:
I'm glad it's starting to gel. I'm realy bad at expressing comprehendible thoughts! You inspired me to do some research on extended cardio sessions. And from what I found...there really isn't a standard, in training or nutricion (which was a little more extensive selfish search). The only real answers were along the lines of:

increase gradually (duh...but ideas of "gradually" fluctuate wildly)
quality=quality, quantity=quantity

nothing new, nothing extrordinary. it's good that you're gelling and coming up with plans...now I have someone to steal ideas from!

Weight training:
Sublimental to Cardio vs Substitute for.

ie. train with weights to get some more bang for your cardio training, but don't overdo it.

An effecient stride comes from a "pawing" motion of your legs. Taking a slightly longer stride and forcing a "pulling" motion makes for a more fluid powerful stride.

So deadlifts (standard, stiff legged, romanian) are great, as would walking lunges (theory in my mind). Both being compound movements (so you're hitting large amounts of muscles), and both with a large amount of hamstring activation. In my mind would be good excersises for the cardio based athelete.

sorry if none of this makes sense...and spelling errors ect. for some reason my brain is mush today.

[Marykaa]

Originally posted by gobbla:
you're more of an athlete than 99% of us on the board...and truth be told I think you're in good company. [img]smile.gif[/img]
****************************** ****

****************************** ****
sorry if none of this makes sense...and spelling errors ect. for some reason my brain is mush today.

nah.. I know what an athlete is, and I am NOT, but I'll admit I'm a great pretender lol Still thanks alot

I'm just back from a 5 hour hike.. so my Mush is as mushy as your mush.. Maybe that's why I understood most of what you said, right in the first reading ;0 .. but I'll get back to it soon.

for now.. I'll just log my hike, and then.. It's friday evening.. do anything but sports !!! LOL

Good night and I hope your mushyness goes away quickly : )

[Marykaa]

/logging ON

FRIDAY, October 21st 2005

Hike (with nordic poles) at Mont Saint-Hilaire. (trail map on page 2)


Duration : 5hrs, starting 11:00 am.
Pacsac : 8 lbs

Trails : Red up, Red down, Blue up, Blue down, Brown leading to : Yellow up, Yellow down.

Weather : Absoutely beautiful!!!! Sunshine, no wind, about 35°F

Trail condition : The Blue and Red trails were still muddy (rain just stopped yesterday) but that meant that the trail was soft under the feet, almost sensual. Very pleasant! the Brown trail is a Boardwalk in a marsh area, and the Yellow.. is always dry.. but not very natural.

Average HR : 122
Max HR : 155
Time in zone (125-170) : 2h01m

NOTES :
1)Did a little work in Red-up.. decided to take much longer (exagerated) strides about 3 x 20 // GOBBLA.. just as you said in your post! // but then.. thought that it might be a good day to do 3 summits.. so decided not to push it too much. But the whole thing was easier than I remembered from this summer. I don't regret not pushing though.. It was just such a BEAUTIFUL day to enjoy the nature.

2)In coming down both Red and Blue trails, quite often people asked me how much longer (time) there was to climb. This used to bother me.. as the people who ask.. are usually those who have a hard time going up.. so it is difficult for me to judge.. This year I finally found a trick. I take a mental note at what time I start coming down.. and just tell them.. "Well, I've been coming down for 15 mins" or whatever.. they saw at what speed, I leave it up to them to figure out the rest.


/logging OFF

[BamaDave]

Hey, I wanna go hiking!!! No fair!!!!!

A 5-hour hike... sounds incredible!!

I don't know about that 35-degree weather being "beautiful" though. That sounds miserable to me. I hate Winter.

[Marykaa]

Originally posted by gobbla: (EXERTS)
Max heart rate:
Try to push yourself, but if you don't reach a # or go over...no biggie. Just keep your stats for general "golly gee" info.

I totally agree with you, specially that I'm a Fartlek Fan.. even before knowing that the Fartlek method of training existed.

I just want to understand the different methods of calculating the MaxHR and the %s. There is something good to get from everything, even if I don't apply it all.

Originally posted by gobbla: (EXERTS)

Periodation:
You inspired me to do some research on extended cardio sessions. And from what I found...there really isn't a standard, in training or nutricion (which was a little more extensive selfish search). The only real answers were along the lines of:

increase gradually (duh...but ideas of "gradually" fluctuate wildly)
quality=quality, quantity=quantity

nothing new, nothing extrordinary. it's good that you're gelling and coming up with plans...now I have someone to steal ideas from!

*loves inspiring* thanks, that's one of the biggist complements that someone can make me [img]smile.gif[/img]


I'm very interessted in nutrition as well, posted on the "Diet, Nutrition and Supplementation " but so far only got an answer about the Adam's Diet, Sounds very interesting and effective but I'm not sure that is really what I'm looking for.

What are YOUR goals in the nutrition programme?

héhé.. stealing.. *smile* be my guest ! but it'll be more of a trade, since I'll do the same.

Originally posted by gobblaEXERTS)
Weight training:
Sublimental to Cardio vs Substitute for.
ie. train with weights to get some more bang for your cardio training, but don't overdo it.

An effecient stride comes from a "pawing" motion of your legs. Taking a slightly longer stride and forcing a "pulling" motion makes for a more fluid powerful stride.

I try alot of things.. but often ask before.. for example, I wouldn't mix cardio and weights without getting proper advice. Too easy to get hurt there.

"pawing" ahhh yes..

*thinking to myself* .o0(like in the "lunge & flèche" in fencing )

didn't think of that.. I'll try it the next time I have a chance.

[Marykaa]

Originally posted by BamaDave: (EXERT)
Hey, I wanna go hiking!!! No fair!!!!!

BAMADAVE : pfff! ... Go take a hike!!

5 hours.. actually 5 hours is when I start feeling I really went out on a hike.. less than that is more like a "walk in the mountains".. If I hadn't been alone.. I would of stopped for lunch instead of walking and snacking as I did.

35° is well a little cool but.. when it's hot.. then only place I feel good is in/on the water.

What makes the most difference though.. is wind.. but there wasn't any yesterday.. and the sun was great.

Here in Québec the only way to live through winter is to enjoy it.. with winter sports. 35° reminds me that xc-skiing season is coming. We have hot and humid summers and it's good to have cool weather before it actually gets cold.

It was funny though to see the "tourist" hikers.. with thier ski coats, tuques and gloves.. I was wearing a lite long-sleeved Lifa and a tee-shirt..and a wind-breaker just around my neck (mostly because i have a sore shoulder these days) .. head-band and gloves only for the first 10 minutes while warming up!

NOTE: canadian vocabulary :

"The Collaborative International Dictionary of English v.0.48" Tuque \Tuque\, n. [Canadian F. See {Toque}.]
A kind of warm cap winter wear, made from a knit bag with closed tapered ends by pushing one end within the other, thus making a conical cap of double thickness.

[Marykaa]

/logging ON

SATURDAY, October 15TH

9 am : SuperWorkout II with Nancy.
30 mins aerobics
30 minutes STEPS.
(Average HR for aerobics and steps : 141)
25 mins strenght exercises
5 mins stretching and relaxation

NOTES :

STEPS : I'm getting the hang of the routine and this week learned the new steps quickly.

All in all : Good workout, different from the rest of the week.

/logging OFF

[gobbla]

my diet is based on the "south beach" princibles...which is largely the same as the adams diet, only with some minor changes and some added limits here and there. I'm very small framed and light...but the boy likes to eat. Even with "healthy" foods, I can and do eat the volume to gain weight without force feeding.

Anyways...my main goal\quandry is posted in the nutricion section. Essentially I'm wondering how much carbs are actually "needed" even with an over active aerobic lifestyle. 99% of the research says "most of your daily calories should come from carbs"...which is ok I guess. But I'm not really concrete on the "why?" aspect of it. I understand needing to supply muscles (organs) with glycogen...but I'm not certain why that couldn't happen with fat. It obviously CAN and does happen in non active people...to a degree it happens in aerobic activity. As far as I can tell there's just a point to where it can't happen fast enough to keep up with your body's needs. My mission is to find that point! [img]smile.gif[/img]

It's probibly not the most effective method to get absolute performance, but then again with a higher fat intake you could likely meet or exceed calories in vs out even WITH the activities thrown in...so you *may* be ahead of the game.

This is largely speculative. I'm getting ready to order a book this week that may have some answers. Danny has been helping. Still it's looking like there's going to be some trial and error involved. Hopefully the errors won't be too puketacular!

Part of the "why is this guy doing this" is that I don't want to be fat. Non super athelete runners have a tendancy to be fat...even good ones. IMO alot of that is diet and reliance on carbs (or too much of them during non competative times at least)...all part of the running dogma that I'm not convinced anyones really thought to question or study to any real length. This being especially true for high volume low intencity cardio.

That was probibly too in depth of a response to a simple question.

[Marykaa]

/planning ON

Just found this, might help me...

Caracteristics of Interval trainings for Cross-country skiing : according to Pradet (1996)

• Long : 3 minutes @ 110% Maximum Aerobic Power / 3 minutes recuperation / 6 times
• Middle : 1 minute @ 120% MAP / 2-2,5 min recuperation / 8-10 times
• Short : 15 second @ 130% MAP) / 1’30” recuperation
• Short-short : 5 to 10 minute series of 15-30-45seconds maximal (100% PMA) secs with equivalent rests. Done 2-3 times in the same workout.

/planning OFF

[Marykaa]

Originally posted by gobbla: (EXERT)


Anyways...my main goal\quandry is posted in the nutricion section. .........

99% of the research says "most of your daily calories should come from carbs"...which is ok I guess. But I'm not really concrete on the "why?" aspect of it. I understand needing to supply muscles (organs) with glycogen...but I'm not certain why that couldn't happen with fat.

Partial response without reading the rest..
just off the bat.. without thinking much..

Can it be because eating too much protein would be bad for your liver or eating too much fat bad for your arteries? something like that?

(back to reading the rest of your post..)

and I'll go see your post soon.

[Marykaa]

Originally posted by gobbla: (EXERT)
This being especially true for high volume low intencity cardio.

That was probibly too in depth of a response to a simple question.

I liked your answer just fine!

I'm just starting to look into more specific diets (other than counting calories). Besides being a Peanut Butter Junky when I'm really hungry and haven't eaten much.. I don't think I can cut any more calories .. and even with all the training I do.. I haven't lost a pound in 2 months. I gave up trying, for now I'm just maintining until I learn more about all of this. I have a hunch I'm eating the right amouts of calories, but the wrong kind.

• I know that my metabolism is slow from all the (very effective) crash diets I was on all my yo-yo-weight life.
• I know that at 50+ my metabolisme might be slowing down (though I have a large muscle mass).
• I know I could be more active when I'm NOT working out..
  (ie.. doing household chores instead of chatting )
• I found a trick.. I take two antacid tablets, when I really feel I'm hungry.. I often thought I was having heartburns, but took tests and I don't have anything.. but I don't want to take AATabs more than 2-4 a day.. and I just get fed up of taking them.
• I get dizzy and very weak when I'm too hungry
• I don't eat junk food, drink soda or wine or beer, have cut bread out too.
  but...
• I do eat cereals in the morning and a 300-400 calorie pasta lunch.

and I too am looking for answers..

That was probably too in depth of a response to a question that wasn't asked.

[cappuccino]

Originally posted by BamaDave:
Hey, I wanna go hiking!!! No fair!!!!!

A 5-hour hike... sounds incredible!!

I don't know about that 35-degree weather being "beautiful" though. That sounds miserable to me. I hate Winter.

I'm with you BamaDave! I'm thinking 50-60's is cool weather. 35 is darn cold!

sounds like a great hike.

I'd be one of those "tourist" hikers.

I like your spirit Mary, best way to beat the winters is to enjoy it!

[Marykaa]

Originally posted by cappuccino: (EXERT)
I'm with you BamaDave! I'm thinking 50-60's is cool weather. 35 is darn cold!

sounds like a great hike.

I'd be one of those "tourist" hikers.

I like your spirit Mary, best way to beat the winters is to enjoy it!

bah.. 50's is COOL in september.. WARM in october.. HOT in january.. COLD in july!

In winter.. under 0°F is cold.. but before that .. the windchill factor is very important..

Cappy.. what are the tempertures like where you live?