Need advice from the runners

[BillCobit]

Almost two years after surgery, I'm still struggling with running. I continue to make gradual but very limited improvements. I can do 10-12 miles of shuffling w/o much problem, but pace is still pathetic. WHat holds me back is heart rate...once I get to mid-160's, I start to feel pretty cr*ppy. I feel like I'm red-lining while I get dropped by the undertrained, overweight and elderly (or combinations thereof).

Any experience/advice on post-surg training that will help me get to faster speeds at lower heart rates? I've got some grand plans, and need some speed.

Any help appreciated.

Thx
Bill

 

[Joe Gutstadt]

THE HEART IS NOT THE PROBLEM!

THE HEART IS NOT THE PROBLEM!

Bill:

Speed improvement does not develop as a result of
running long distances. If you run long and slow your
body will become very efficient at running long and slow.

Training your body to adapt to the demands placed upon it,
is what works. REAGARDLESS OF WHAT YOU DID BEFORE--
training aerobically(distance only) will not increase your
anerobic(sprinting) capabilities.

I'm involved as a power walker, yet all my traning methods
are basically the same as that employed by a runner...or
any athlete for that matter.

INTERVALS-----Training involves running fast paced laps
on a set course (1/4 mile -1 mile) repeatedly with short
rest periods between. For example, a 1/2 mile at a fast-
for-you pace six times with a slow recovery jog or walk
between laps. Try intervals three times a week between
regular distance efforts an in about 3 weeks time you'll
feel and notice the difference in your efforts.

You might subtract distance mileage to add speed workouts.

Alternate easy days with hard training days.

SCHEDULE REST DAYS.

Your mental state of mind can be more important than
the physical.

I hope this proves helpful.

I'm sure some of our marathon runners could contribute
their experiences in this regard also.

 

[Marty]

Call Dr. Cooper!

Call Dr. Cooper!

Bill, Something about your story is troubling. How old are you?
What is your resting heart rate?
Was your coronary cath preop normal? Are your other valves OK?
If there is no trouble on any of these fronts read Ken Coopers book Aerobics for Total Well Being. Also check Ed Burkes book Precision Heart Training. Talk to the exercise physiologists at your medical centers rehab lab.

 

[BillCobit]

Intervals

Intervals

Joe -

Thanks for the note. I'm going to find out if intervals work for me. I tried them about a year ago, but quickly gave up, because I could rev my HR to 175+ within 2-3 minutes...way too high for comfort. I've been doing 4 minute treadmill intervals the past few weeks at faster speeds w/o the extreme tachycardia. I'm worried about injury if I ramp up too quickly on speed work, so I'm only doing 2-3 speed intervals at the end of a 30 or 60 minute run. I need to get a ramped schedule established and make a serious effort this winter.

BTW- what min/mile pace does power walking get you to, and how tall are you (I'm assuming taller=faster walker?). Maybe I should look at power walking as an adjunct to running in long events to manage energy and wear-and-tear on my middle-aged body.

Marty - Thx for your concern. All my other stuff checks out OK.

Bill

 

[Joe Gutstadt]

Bill:

From what I gather you are a conscientious Heart Rate Monitor
user. They are a great 'training tool,' however, I do not
believe they are intended to be used as a diagnostic device.

I used a Polar HRM at one time---it was helpful to me in
developing excercise thresholds. But, I also discovered it
wasn't necessary to max out to achieve positive results.

Working out in your target zones might be more effective.
Suggest checking out this site--it's a HRM calculator.

www.brianmac.demon.co.uk/excel/hrmzones.xls

Generally, I also find doing intervals and intervals only
on specific days works best. Combining with distance activity only ends up making
me 'especially beat.'

Not sure if your pulling my leg when you ask about
"taller=faster walker." I did some research.. came up
with this interesting study in that regard.

http://www.madsci.org/posts/archives/apr2003/1051048272.an.r.html

One thing I do know---proper hydration is important to any workout.

As to my own performance I will clock--(a chronograph is
essesential to any runner/walker) between 13.30-14.30 pace
depending on my good and bad days. O.K. for a senior citizen.

The bent arm technique of walking elevates my game too.
Have experimented with 'out breathing' with so-so results.

I participate regularly in 5k(3.1 miles) races where both
runners and walkers compete---usually finish in the forty's
on the big digital clock.
......and of course, consuming the ever present bananas
at the food table are a must ritual.

 

[Joe Gutstadt]

Computer FRIENDLY-Go figure!

Computer FRIENDLY-Go figure!

Mistake on link in my last post above.

www.madsci.org......................
Goes to incorrect site.

On page that does appear-
Click on link that reads MedSci Search Engine

OPENS to page that reads NETWORK MAD SEARCH

Next---go to KEYWORDS.. in the box enter following:
do tall people run faster than short people

Should bring up 2 file names.
Press second one titled ANATOMY---BY THOMAS GREINER

You should have it now----not that anyone out there
cares..... unless your tall or short that is.

 

[BillCobit]

Hi Joe

Thx for the post - interesting read. Reason I asked is that I seem to outpace shorter people when walking briskly - e.g., get asked to slow down - assumed it was cuz i was taller, but maybe a function of other stuff.

I looked at some books and articles that recommend training in a heart zone. Problem I have is that I can't run in the recommended zone for aerobic work....my HR is too high at ANY speed of running. I have to walk to have my heart rate low enough. And I figure that if I never run, I'll "never run."

I think I'll just keep trying the same ol' stuff. I'm making progress, it's just frustratingly slow.

Bill

 

[Tony]

Hi Bill,

I am having similar problems

Prior to surgery, running with a bad aortic valve, I did my daily 4-mile workout at an 11 minute pace.

After surgery, running with my mechanical AVR, I do a two-mile workout at a 13 minute pace.

I do not get a ?training effect?---. That is I do not improve my time by putting on miles as I did prior to surgery.

My surgery was in June '02

Tony

 

[MarkU]

I've been doing 2 miles at a 10 minute pace with a day of rest in between (I go the the gym on my off days).

Having turned 50 this year, I'm still trying to sort out whether my limitations are more related to my AVR or just to the aging process. I tend to think it's more age than anything else.

My family has a history of knee problems, so I am a bit leary of the pounding from any longer distances. Every time I try to build up my distance my joints tend to get sore. (I ride a stationary bike for 30 minutes during my gym days as a low impact alternative).

Mark