Run and Bike Training

My next step to improve my training, mainly my km/week I will buy a bike to my wife. Usually I run with her one or two times a week, but because she only runs small distances, between 15 and 30 minutes on good days i decided to buy a bike for her. With a bike we can do a combo training, in a flat floor I think she can ride maybe 45 minutes or 1 hour and I go with her running. I can run more time and also I can control the pace. It's a great idea to optimize the weekly routine, because it's not easy to have time to everything: work, sleep, being with the family, training, hobbies, ... I wish I don't need to sleep to have more 7 hours a day to do all the things I want!

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Running blogs

I created a list of running blogs on Listible. Go to the site and submit your blog.

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Upper side body training

I need to include in my training schedule a session once a while (one time per week or per two weeks maybe) to improve my upper side body. Just to have some strength in arms, shoulders, backs and in abdominal muscles. I will look over the internet to search some basic training program to do at home or in the garden.
The motivation to do this is that sometimes when in run, during my trainings, at a fast pace, near my maximum pace, I usually feel some pains at the front side of my shoulders, and this pain causes that I have to slow down, I mean, in these cases this is the reason of my run capacity exhaustion instead of it be the difficult breath or the legs muscles tired.
So, I will do some research I will post here the weight training I choose...and so the only thing still be missing is the motivation!


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Bike training

I will start to do some bike trainings, sometimes, maybe one day per week. It's better for motivation to change once a while the weekly routine, to avoid repetitive run programs week over week, and also because it's worst to run alone than to ride a bike alone. Furthermore, it is good to exercise another muscles set, that aren't usually requested for runs.

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Target Heart Rate (THR)

Target heart rate is the rate intervals to each person to do each kind of training. The defenition from wikipedia is:

Target Heart Rate (THR), or Training Heart Rate, is a desired range of heart rate reached during aerobic exercise which enables one's heart and lungs to receive the most benefit from a workout. This theoretical range varies based on one's physical condition, age, and previous training.

I use the this target zone calculator to find mine:
The formula about this calculator is just to find the maximum heart rate. You need to input the rest rate, the age, and male/female. The calculator founds the maximum rate and calculate the rate (in beats per minute) for each training target zone, using the follow mapping:

• Healthy Heart (40-52%)
• Easy (52-64%)
• Aerobic (64-76%)
• Anaerobic Threshold (76-88%)
• VO2 Max (88-100%)
  

My maximum heart rate is 192, so my aerobic run is 138-156 and my anaerobic target zone is between 156-174. So I use to run the second half of my trainings in the anaerobic zone. I have to do more time a long run at weekends all the time in the aerobic pace.

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Calculate my maximum heart rate

I calculate my maximum heart rate with the simpler formula:
HRmax = 220 - age
But a most accurate formula is:
HRmax = 205.8 − (0.685 * Age)
Or another one:
HRmax = 214 - Age * 0.8

My heart rate - Aptonia CW700

Now I use regularly the Aptonia cw700 heart rate monitor on my trainings, and I find it a lot helpful. To the races I don't leave it with me, just to avoid some distraction or some problem that can occur with it and could cause me to loose some time. This is the only reason, because it is very comfortable.
With the use of the HRM, I found out that I use to run at a higher heart rate than the one I thought. On my regular runs, at the end of the day, I use to run between 40 and 50 minutes, sometimes 1 hour. The pace use to be some fast but far away of my maximum pace: I still can talk during the training. And the heart rate use to be always (in the second half) more than 80% and at the end sometimes reach the 90%. Before I have the HRM I thought that the pace was between 70% and 80%. But I fell fine with this heart rate.

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Running shoes

Buy your running shoes at Runnig Shoes.


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Floating tranning week

I will now restart my old trainning schedule. but because I have not time to follow strictly the schedule I will try to do all the runs but without doing it at a fixed day, like it is marked on schedule. I will do, for instance, in one week that I have do do one long run, two free pace runs and one repetition trainning; I will do it not exacly by the order in the schedule, neitheir with the rest days in schedule but I will try do to all the runs. I know this is far way to following the schedule, but with my current free time this is the best I can do.


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