Wednesday, September 03, 2008

a half workout and a question on calorie allocation

My car is in the shop again. I paid $400+ when the check engine light came on a month ago and I was diagnosed with a bad oxygen sensor. Six days later in came back on, but because of work travel and vacation, we waited until last night to drop it off. The good news is that I can run in. Ain't that convenient? The bad news is that I'm out another $350 for the *other* oxygen sensor. Methinks they replaced the wrong one last time.

Anyway, I took the long way in, which means going the long way around the lake. I had to take on a loop around a block to get to 14.0 because, well, 13.7 or whatever just wouldn't do. I started off with a plan to do a moderate run like last week (~8:30 pace), but then I started thinking about slipping in some slightly harder stuff. The Hansons' program has MP on Th (I think) and "strength" on Tu. Strength is MP - :10 run in something like 2x3mi. Well 2x3 mi sounded like a little much. I ended up throwing in a mile here and there and ended up with 3x1 w/2 mi "rest" in between. Here's what it looked like.

Time Distance Split time Split distance Split pace Avg. HR
0:09:58 1.00 9:58 1.00 9:56 132 (66%)
0:18:30 2.00 8:33 1.00 8:34 138 (69%)
0:27:15 3.01 8:44 1.01 8:39 137 (68%)
0:35:54 4.02 8:39 1.01 8:34 143 (72%)
0:43:17 5.03 7:22 1.01 7:19 161 (81%)
0:52:07 6.03 8:50 1.00 8:51 151 (75%)
1:00:22 7.09 8:14 1.06 7:49 153 (76%)
1:07:38 8.08 7:16 1.00 7:17 163 (82%)
1:16:10 9.09 8:31 1.00 8:30 158 (79%)
1:24:43 10.09 8:32 1.00 8:31 148 (74%)
1:31:50 11.09 7:07 1.00 7:08 168 (84%)
1:40:45 12.09 8:55 1.00 8:55 153 (76%)
1:50:06 13.09 9:21 1.00 9:20 150 (75%)
1:58:56 14.09 8:50 1.00 8:51 152 (76%)
1:58:59 14.09 0:02 0.00 14:52 154 (77%)

The funny thing is that I ended up running almost the same pace heart rate today (8:27/150) as last week (8:29/150). That surprised me a little because I thought the even effort of last week would have been more efficient. Of course I ran different routes and the weather was probably different. The somewhat wild variation of pace and heart rate is a reminder of how hilly northern virginia is. Early in the run, when I was running a steady 8:30 (both uphill and downhill), I noticed that my HR was 149 at the top of a hill and reached 130 at the bottom. Weather was pretty nice today -- 60 and dew pt of 60.

***

Counting calories stinks by the way. I was quite hungry today and ate about 200 more calories then yesterday before leaving work. I guess that make sense, having run 14 miles at a good effort today verus 6 easy yesterday. I wonder whether my daily caloric intake should be roughly the same day-to-day or whether it should vary with my expenditure. My guess is somewhere in the middle -- intake varies, but not as much as expenditure.

I've been weighing myself at the same time everday when I change clothes after work. Here's the tally

Date Weight
8/27/2008 166.8
8/28/2008 165.8
8/29/2008 165.9
9/2/2008 165.3
9/3/2008 162.3

I think I must have been dehydrated today!

1 comment:

Joseph P. Wood said...

I know most people say try to eat the same per day, but I never could do it. I always just tried to eat at about a 200-300 cal deficit a day...that's it. And even some days, my body simply needed the calories. So, you got to experiment and see where you're at. Make sure you get a solid amount of protein and a good dose of high fiber, plenty of fruits and veggies.

Some people say if you just eat well the calories will take care of themselves. But I've done that and still put on 20 lbs once, so, being that's my case...