The Steady State
Today's Run: 3.0m (4.8km)
Run Time: 25:46 (8:36/mile or 5:22/km)
Total Miles to Date: 723.5 mile (1,164.3km)
Thoughts on the Run:
Tonight I decided to go "steady state."
All of my runs to date for speed have involved intervals. I start at a slower pace, maintain that, then increase the pace until I'm going very fast, then drop back down. This style of training, known as HIIT or High Intensity Interval Training, is a great way to get into shape quickly, burn a lot of calories in a short amount of time, and also may burn more subcutaneous fat than other methods. For a full description of HIIT, read An Instant H.I.I.T..
Because this week is the week before a race, I decided to back off on the intervals and go more "steady state." I wasn't sure if this would feel more difficult or not. My assumption was not ... because without the intervals, I can average a faster speed but not "top out" at the max speeds. So, I tried it out. The goal was to maintain an 8:30 minute / mile pace after warm-up. This would have averaged out to about what I've been doing (just shy of nine minutes per mile). However, the run felt so good that I ended up pushing an 8:00 minute/mile pace for the last 2 miles. It felt great. The race has hills, so I probably won't be that consistent, but the results were encouraging. To avoid pushing too hard, however, my Thursday run will be 9 minutes/mile and I'll "hold back."
I had a great dinner this evening. In fact, I believe the entire day was great. As usual (except for a little slippage around the birthday) I am tracking meals over at my FitDay.com journal. This, combined with the information in the CalorieKing.com database, is probably the most comprehensive "free" way I know of to track calories.
Why not "the" most comprehensive? As I've mentioned before, unfortunately FitDay.com doesn't understand the concept of metabolism well. It still thinks everyone with the same height, weight, and gender have the same BMR, etc, and that I might be able to shed pounds eating 3,000 calories per day. The truth is that everyone is different so the only effective way to know really how much you should eat is software that adjusts to your metabolic rate. The only software I know of that does this is the same one I used to lean down for my photo shoots, the one that former BFL Champion and Muscle Media author Scott Nelson (of "Abs Bootcamp" fame) recommended to me at the 2000 WishLift Charity Event.
The software, called DietPower, is something I receive a lot of questions about so I summarized the answers here. It comes with a 15-day trial and I know a lot of people who, like me, have been using it for years.
The only problem: currently they don't have an easy way to post the meals/breakdowns to the web and share them with others!
One nice thing about both programs is that you can build recipes and enter custom foods. The awesome recipes that my daughter and wife prepare are a staple in my "program" so its handy to key the ingredients and get the nutrition breakdown.
Speaking of my wife and daughter, they had a great event recently ... my daughter cooked some healthy muffins and shared them at a local health and wellness event. You can read about it in Lizzie Marie's blog.
Well, that's it for this evening. I'm putting together some more audio and video programs, so I'll keep you posted.
Originally Posted: The Steady State