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Losing weight/fitness thread

Full on mobility session with the legs today followed by a 10 miler to loosen. the legs and get my last outdoor run of the year in. Was out for 1hr 15mins so am happy with that considering how heavy the legs were to start with.

Tomorrow is the dreaded physio day so no doubt I’ll be in pain and feeling like I need a shoulder replacement, all because of that idiot a couple of months ago banging into to me mid DB bench press 😡
 
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Bazz said:
I've got no idea about interval training, zone 2 I've heard mentioned by running people on Instagram and I've no idea what it is.
Click to expand...
In a nutshell(from Outlive by Attia):
Typically, someone working at a lower relative intensity will be burning more fat, while at higher intensities they would rely more on glucose.
Click to expand...
Further argument goes that zone 2 helps to develop and maintain (especially with age) healthy metabolism etc

Nothing is wrong with just running but if you want to maximise the benefits it’s worth looking into. Attia advocates 3h minimum per week in zone 2.
 
Paperboy said:
I'd have to run at 12 minute miles or somewhere around that for Z2 work. No way I'm able to do that, it's too slow and harder then just running for me
Click to expand...
You don’t have to if you don’t want to 🙃 As long as you are happy / realistic with whatever your goals are.

Out of interest, what’s your zone 2 and how did you establish your HR max?
 
VVega said:
In a nutshell(from Outlive by Attia):

Further argument goes that zone 2 helps to develop and maintain (especially with age) healthy metabolism etc

Nothing is wrong with just running but if you want to maximise the benefits it’s worth looking into. Attia advocates 3h minimum per week in zone 2.
Click to expand...
Good info I do about 2.5-3hrs a week of it. It can be dull but bang a podcast on and reap the benefits. It definitely helps especially getting older and VO2 increases as well as nice side effect.
 
VVega said:
You don’t have to if you don’t want to 🙃 As long as you are happy / realistic with whatever your goals are.

Out of interest, what’s your zone 2 and how did you establish your HR max?
Click to expand...
Strava for HR zones. Never really done a max HR test. I've a My zone belt states max heart rate of 190 (46 YO).
Z1 - < 113 bpm
Z2 - 114 - 141 bpm
Z3 - 142 - 155 bpm
Z4 - 156 - 169bpm
Z5 - > 170 bpm

I'll generally be in Z2 early on the run and progress into Z3. If it's an interval run or race will be mostly high Z3 to Z4.
But dependant on the interval will hit the Z5.
 
I think I'm happy just doing my 8.55 per mile, I'm out there away from the kids loads as it is, so not sure I'd want it to take longer.
I had my flu jab the other day, and she did my blood pressure too, 52 beats per minute. Pharmacist asked if I exercised as it seemed low, makes a change from them telling me to sort myself out.
 
A rough guide for anyone wanting to work out your Max heart rate is 220 minus your age.

Going back nearly 25 years I trained for one of my London Marathons on a heart rate programme, the first few weeks (5-8) were horrible, varying distances at stated heart rate zones, many times on the mid to long runs I’d find myself walking to get my heart rate back in the required zone.

Midway through the programme the benefits seemed to kick in, I was running the same distances faster, but at a lower heart rate.

It takes patience, but if you can stick with it you will see the results, longer runs will be easier with faster recoveries, it trains your body to be more efficient using oxygen.

Decent article which explains it all.
www.puregym.com

Exercise Heart Rate Zones Explained

What does your heart rate really tell you about your health and fitness? And how can you use it to maximise your workouts? Learn more here.
www.puregym.com
 
Paperboy said:
Strava for HR zones. Never really done a max HR test. I've a My zone belt states max heart rate of 190 (46 YO).
Z1 - < 113 bpm
Z2 - 114 - 141 bpm
Z3 - 142 - 155 bpm
Z4 - 156 - 169bpm
Z5 - > 170 bpm

I'll generally be in Z2 early on the run and progress into Z3. If it's an interval run or race will be mostly high Z3 to Z4.
But dependant on the interval will hit the Z5.
Click to expand...
If you ever decide to look into this further, I’d suggest developing VO2Max to improve hr/pace relationship. Using Norwegian 4x4 is one option to do so:

Heart Rate calculator - CERG - NTNU

Maximum heart rate calculator
www.ntnu.edu www.ntnu.edu

It’s also helpful to use Karvonen formulae to define zones if you know your resting HR.

Combined with Z2 at any pace, as you progress, it will improve.

The internet and research community are full of “run slow to run fast” on the subject of Z2 and building Vo2max. My understanding is that it’s worth the effort regardless races/PBs one is chasing.

Of course, it’s all personal and the time/effort required is the main constraint. Plenty runners follow the programs for (half)marathons etc without ever bothering about their HR zones.
 
VVega said:
If you ever decide to look into this further, I’d suggest developing VO2Max to improve hr/pace relationship. Using Norwegian 4x4 is one option to do so:

Heart Rate calculator - CERG - NTNU

Maximum heart rate calculator
www.ntnu.edu www.ntnu.edu

It’s also helpful to use Karvonen formulae to define zones if you know your resting HR.

Combined with Z2 at any pace, as you progress, it will improve.

The internet and research community are full of “run slow to run fast” on the subject of Z2 and building Vo2max. My understanding is that it’s worth the effort regardless races/PBs one is chasing.

Of course, it’s all personal and the time/effort required is the main constraint. Plenty runners follow the programs for (half)marathons etc without ever bothering about their HR zones.
Click to expand...
Runna says a conversational pace for easy runs, for me I can chat at 9:30 minute mile but much easier at 10 minute mile etc

I'm getting more comfortable for the intervals, will see how tomorrow goes as it gives me a tempo target for 2 miles then a different target for a mile tempo. Looks like it's going to be cold in the morning :P
 
Paperboy said:
Runna says a conversational pace for easy runs, for me I can chat at 9:30 minute mile but much easier at 10 minute mile etc

I'm getting more comfortable for the intervals, will see how tomorrow goes as it gives me a tempo target for 2 miles then a different target for a mile tempo. Looks like it's going to be cold in the morning :P
Click to expand...
Try living in the Highlands 😂😂, -3 tomorrow morning 🥶🥶🥶
Might have to be the Peloton for me instead 🤣🤣
 
this was my session today

Tempo 2-1 with Runna ✅

1mi warm up at a conversational pace (no faster than 10:10/mi)

2mi at 8:55/mi, 120s walking rest
1mi at 8:40/mi, 90s walking rest

1mi cool down at a conversational pace (or slower!)

Hit both the intervals, but at the quicker side of the target pace. With Runna you get + / - 15 seconds.
It wants to make my plan harder, but will do it after my longer run on Sunday.
 
First run in 8 days and back to the programme.

Session named “Magic Mile”
5 min warm up.
Cadence session.
Glider drills.
1 mile best effort,
5 min cool down.

Whole session took just over 24 mins, covering 2.6 mile.

Time for mile was 7:59.

Really pleased especially as cold has not completely cleared.
 
Had an early one this morning. Bit of posterior chain work trying to minimise any anterior or lateral shoulder movement as once again days after the physio still feeling the pull across the front. I swear they’re doing more harm than good as the weeks I don’t see him I feel better and when I do nothing but issues.
 
9 miles today with a friend, easy enough. 2.5 mile warm up into 5 miles at 9:45 minute miles. For my friend it was an effort, so proud off her for doing it at closer to 9:30 minute miles. Then a mile cooldown, plus the extra to back to hers.

Runna recommended I reevaluate the plan, I’ve got a horrid interval session now for Thursday 🤪
 
Speed Repeats session today, normal warm up plus Cadence drill and Acceleration Glider drills, then run 800m at 8:15-8:45 pace x 6 times with 3 min walk inbetween.
5 min cool down.

Ran along the seafront, knackered, wind gusting to 30mph+, great when behind, but hard into.
Then it would piss down for a few minutes followed by sunshine.

Found it really hard conditions, but happy with the timings overall, 4 legs under 8:15 and the other 2 sub 8:30.
 
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