DairyKing's Journal, 31 July 2012

Up at 5 and out the door for my morning run. Hey, I am on vacation, you know! Boy, I forgot how hard it is to run at only 70% of max heartrate! I had to slow to almost a walk at times - in fact, I probably could have walked faster.

The way this thing is calculated - and it takes a little fine tuning over time. You start out with a calculated guess at your Max HR - this is the fastest your heart is ever going to beat - using this formula: 205 - 1/2 your age. That's it; using this calculation, mine works out to 174. Then, in order to take out your Resting HR, 70% is calculated by [(MHR - RHR)x .70] + RHR, and mine works out to be 140. You do the calculations the same for 85%. Tip: For experienced runners, your 70% works out to be about 2 min. pace slower than your tempo pace. That should give you an idea of how slow you have to go on easy days. According to the author, that works out to be a very accurate estimate. Depending on your experience level, the book has various training schedules for 70% and 85% workouts through the week, for novice up through competitive runner. For anyone interested, the name of the book is Heart Monitor Training for the Compleat Idiot - spelled just like that, by John L. Parker, Jr. He isn't as famous as Jillian Michaels, but he did complete the Boston Marathon in 2:58:55, and ran an Olympic distance triathlon in 2:09:15, using the techniques in the book. Just one more note on this subject: you have to have a HR Monitor to do this; you could never do this pausing to take your pulse with your finger tips. Just thought I'd mention this. However, a Timex basic HR monitor can be had on Amazon for $29 and some other brands are even cheaper than that. They are fun to play with, if nothing else.

Today, I take the little dog, Koko - short for Kokomo - the grandkids named him - not my fault - to the vet. He has his own personal chef - me. I make him rice for all of his meals, and I either put tuna, chicken breast, or this canned Science prescription diet in it, all with a little chicken broth, devoid of MSG and fat. He gets fed three times a day, with smaller meals, because of his bout with Pancreatitus. He's doing very well in that regard. Now, his ears are inflamed, and I don't think I'm doing all the right things - so off to the vet he goes. I'll have to get all the dogs to the vet while I'm on vacation - for regular checkups, rabies shots, flea medicine, and whatever else I can spend my hard earned money on.

Is everyone enjoying the Olympics? I love watching the Olympics - both summer and winter! My favorites, believe it or not, are the swimming and the gymnastics, but I like it all. There's always controversy, the ones I root for don't always win, and some of the stories break your heart, but I love the dedication of the players, and the spirit of the event.

Everyone have a wonderful Tuesday!

Diet Calendar Entry for 31 July 2012:
3095 kcal Activities & Exercise: Running (jogging) - 5/mph - 45 minutes, Resting - 18 hours and 15 minutes, Sleeping - 5 hours. more...
on diet DairyKing's own diet  


Sounds interesting.... :-) 
31 Jul 12 by member: Sk1nnyfuture
I've not been wearing my HRM band with my watch lately. I really wonder what I was running at for a heart rate yesterday in the hot sun. I know when I was done I could feel my pulse throbbing hard in the back of my head. Swimming & gymnastics are the best for sure. I'm also into the diving. 
31 Jul 12 by member: JessWhatINeeded
Hi DK - missed you the last couple days - how are things going with DW and DD? I hope you have some rest time, too. And, yes, the Olympics are amazing to watch! 
31 Jul 12 by member: HCB
I still give you credit for keeping this up (up at 5 on vacation)! Enjoy your vacation however you'd like. Hope Koko's ears improve ASAO. Was just looking at my vet charges on my credit card statement - Ouch.  
01 Aug 12 by member: BuffyBear
The Olympics are so colorful & interesting! The "personal interest pieces" are my favorite. I have met Bob Kostas in person. He is from the St. Louis area & his son played in a ball tournament against our son's team. Mr. Kostas is a little bitty guy. So eloquent in his speech & in his questioning of the Olympic athletes! Did I mention that the students in our physical education classes at my school wear the heart rate monitors? Maybe so. Sorry for the repeat!  
01 Aug 12 by member: wiener4


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