Revisiting Diet Ideas

Since Merrill's Mile, I have been eating whatever I want. I also have not been running as much. So when I set out to run 7ish miles on very hilly terrain in high heat and humidity I had some issues! Luckily I know what is wrong and how to fix it.

The strongest I have ever felt was on a fruitarian diet. I was lighter, faster, and could just keep pushing myself. Last nights run had me feeling heavy, slow, and weak. I know that the fruitarian diet is great for me, but it is pretty expensive and rather boring.

I am moving to Lexington in the next few days and will be starting a new diet when I get down there. This time, I am basing my diet off of a P90X buddy of mine, Lou Trentadue. He focuses on eating "clean". While that is a pretty subjective term, we can mostly all agree that a piece of grilled chicken is cleaner than a piece of fried chicken. With that in mind, this is what I want to do.

The Plan

All meals are going to focus on balance of the plate. It's as simple as 1/3 meat, 1/3 veggies, and 1/3 fruit. I am going to try to cut out starchy carbohydrates and focus on the mentioned 3 food groups for my energy sources. I also am going to cut out as much dairy(other than eggs) as possible.

What Do I Think Will Happen?

I am still a firm believer that in order to lose weight, you need to put less calories into your body than you use. With that being said, I think I will lose body fat but still appear normal. I will be able to go out and eat at normal restaurants. Since this is possible, I think I will be able to stick to it a little better than my past diets.

That's all I got for now. More thoughts on this later.

40 Mile Training Run: From Minimalist to Maximilist

This post is more of just a journal entry highlighting my adventures yesterday. I will have to review some of the gear I am talking about because it was all very helpful in finishing the runs.

Yesterday I set out to do my first 40 mile training run. I really want to get 100 miles at Merrill's Mile, but I know that if I don't push my body during training that I won't have the confidence to complete it.

Before my run I stopped at Big Peach Running Co. and picked up some Body Glide. While I was there I decided to try on some different shoes. I tried on the New Balance Leadville's. They were very nice trail shoes for those long runs. I also tried on some Hokas(Mufate 2, Stinson Evo, and Bondi B). My favorite were the Bondi B, since they were more road-friendly and had less aggressive tread. Not thinking anything of it I told the staff that I appreciated their help and that I would keep them in mind for my next shoe purchase.

I started out at The Greenway in Cumming, GA. This was my arsenal of gear: Brooks running hat, a sun hat, a cotton tanktop, underarmour underwear, Nike shorts, Swiftwick socks, Vivobarefoot Evo II, and a Camelbak 220z water bottle. I have also been practicing Fruitarianism again, and was eating a lot of Bananas, but mostly Gu during the runs.

After about 10 miles it started to get really hot and I was unable to keep up with my calories and hydration. The water bottle was not working out since there are really only two places to get water on The Greenway. I pushed to get to 22 miles and decided to stop. I was disappointed with myself and had some doubt about the 100 miles. The conditions I was running in were similar to that of Merrill's Mile. Actually The Greenway was probably a little cooler than Merrill's is going to be(4th of July).

On a side note, during this run I saw a baby green snake on The Greenway. I looked at him and he lifted his head up and went back and forth. After 30 seconds of that he turned around and started heading off the path(which is what I wanted since there are bikes there). I used my toe and gave him a little tap in the butt so he would squiggle off and be afraid of The Greenway. I wouldn't want him to get hit.

After the 22 miles my feet were sore and my legs were tired. At 22 miles, with low confidence, I needed something to change. Maybe if I had a different, non-minimalist, pair of shoes I could switch into them during the run and protect my feet as well as use different muscles?

I decided on the Bondi B. I am going to do a comparison of them to minimalist shoes, but to be honest I have found that I can run with the same gate and with less pain during long runs.

During the drive home I tried to eat back some of the calories, but I know I didn't even come close to what I spent.

I stopped by my parents house and picked up a Nathan #020 race vest that I got really cheap off The Clymb. When in doubt, try out a bunch of new crap!

For this run, my arsenal was: The same Broooks running hat, a tech shirt, the same Underarmour underwear,  the same Nike shorts, Zensah calf compression, Swiftwick socks(higher ones that compress my ankles), and the new Bondi B.

It took about a half mile for me to get used to the Bondi B. I was a breath of fresh air from minimalist shoes. I still kept my stride the same, but I did feel some different muscles working. I also noticed that my feet felt a little more stable and did not roll in as much as they do in minimalist shoes(the rolling takes a wear on my ankle and hurts after a while). Needless to say, in a little over 3 hours and some struggle I had 18 miles done!

On another side note, during this run I saw a baby bird in the parking lot. It was pretty tiny and was just sitting there yelling. I kept going, hoping that I wouldn't have to rescue it. The next lap he was gone, hopefully back with his mother.

I don't really want to go too much in depth about any of the new gear I purchased. I don't think I have given any of it enough use to be critical and I don't want to give something a positive review without more testing.

Fat Run!

Jason Robillard was nice enough to let me test drive his new book, Never Wipe Your Ass With a Squirrel. It's a odd name, but a very good read so far.

One thing he writes about is running on fats. The purpose of this is to ease the transition from carbohydrate fuel to fats. This is what "the wall" that marathon+ runners hit. The idea is that if your body gets used to making the transition it is not so bad.

1 Pound of Fat - DaveyWaveyFitness.com

 Yesterday I did not eat much. I probably was around 1400 calories give or take. I did not eat a lot at night and a majority of my caloric intake was from fats and proteins. You see where I am going here?

This morning around 10AM I split an omelette with Whitney and ate a pear. Oddly these eating habits had nothing to do with Jason's writing. I was just trying to practice portion control.

Anyway, around 1PM I was feeling a little hungry. That's when I reflected on my caloric intake over the past 12 hours and decided it would be an excellent time to try out Jason's ideas.

Now, Jason says there are two ways to burn fats while running. 1) Run slow and keep your heart rate below some number a mathematical formula gives you. 2) Fast before a run. Then just run.

"I'll just do a little of both." Guess what people! It worked.

Around half a mile I started to feel depleted. My pace did not change and I didn't feel too bad. This feeling lasted for about 4 miles, then I started to really feel the fat burning.

I could tell I was burning fats because I did not want to run anymore. My mind was telling me to walk. I was not sore, but my brain was scavenging for calories. I kept wanting to drink out of my bottle, which had nothing but water in it. Ha body! I tricked you!

It was at this time that I started craving some stupid stuff. For example, raw oysters. I have never craved this on a run, but today I wanted it. 

I did my best to just keep going. I told myself that if I stopped I would have to run another mile. The last half mile I said, "I wonder how much gas I have left in the tank?" I started running faster and it felt great. I was able to keep a sub 7 minute pace for that half mile and cruise to my destination.

I debated if it was a good idea to eat a meal once I got home. I decided that I would take a shower and eat something really clean. I ended up eating some black raspberries, a pear, some strawberries, and a cup of orange juice. Update: 20 minutes after eating this Whitney brought a milkshake from Chick-Fil-A to share...



Enough about what I ate!

So what did I learn? I think my body is used to making this transition already. It wasn't nearly as bad as described by noobie marathoners, but I can definitely still use some practice. Since 10 miles isn't really long enough for my long runs I am going to try to do the first 10 of my next run slow and low carbed, then eat something(like a peanut butter and jelly) and run 10 more miles. That will put me in a good place and give me some ups and downs during my runs.

2013 24hrs of HOSTELity Race Review

Yesterday I was fortunate enough to participate in 24hrs of HOSTELity, hosted by DUMAss Events. Knowing the course, and my goals for this year, I decided to just go out, have fun, and not get injured. With these goals in mind I was not confident from the start that I would run the full 24 hours.

The race started at 9:01. Willy lead us through our first lap, then we were on our own. The course is a very hilly, 1 km loop. On a faster loop one could run it in about 7 minutes. Obviously records are not meant to be set here. With that being said, Willy did create belt buckles for anyone daring enough to hit 100 miles.

The first 15 laps went by fast. I knew that my leg would give me problems soon. Before this race I had tightness above my knee and around my foot. I got a massage the day before the race, which helped me run farther than I expected. Anyway, sooner or later during the day I felt the pain come back. I couldn't run correctly. When I could "run" my downhills involved a straight left leg, a bent right leg, and some hopping. Not good for preventing injury.
Luckily DUMAss events had a sports chiropractor there that knows their stuff. They helped me with some stretches. This got me going again for a few miles.

I would have times when the pain was minimal and I was really able to kick it up, then there were other times when I just wanted to stop.
Around noon I grabbed a beer and went around the course. Drinking and running is something I have never tried. The beer made me feel a little bloated, but I enjoyed the beer more than I disliked feeling bloated, so no worries there.

More laps went by. I was off and on as far as my leg went. I popped some Ibuprofen and got into my red wine(I came prepared!). The red wine was excellent. I drank it like water for a few laps, taking sips when necessary. This did not make me feel bloated, tasted delicious, and gave me a little buzz to reduce pain.

Now you may be thinking, "So you are running, drinking alcohol, and taking Ibuprofen? You are going to get sick!!!" Nope, in fact I think this race was one of my best feeling races as far as stomach goes. This may have been also helped by the fact that I think I ate more calories than I burned all day. :)

As the day went on I made friends with a few people. I used these people to make me want to walk more. For example, one friend was stopped and telling everyone she was done. I asked her just to walk a lap with me.  We chatted and before we knew it the lap was over with. I set out to do another lap and about a minute later I could see her starting another. I love in these races, no matter what position you are in, you can be friend with the person in first and the person in last. Best of all, the way the course is laid out you can see a lot of the runners in different stages of the loop while running.

My parents visited me and helped me with my leg. My mom let me borrow her Zensah calf compression and put in over my knee. She also stretched me out. After doing that I was able to run again!

Meanwhile, Angela McVay is kicking tail out there. She was in a race with Margaret Curcio for first place. All throughout the day they are back and forth. Now it is 1.5 hours from the finish and Angela needs to make up a lap. I hook up with Angela and she is tearing it up. She must be running those 7 minute laps I was telling you about earlier. Surely nobody is out there throwing it down like she is now! On our second lap together Angela passes Margaret, putting Angela on the same lap as Margaret for the moment. Angela still has to loop around Margaret to take the lead. Angela and I kick it for a few more laps, my leg locks up on me, and I have to let her go.

Walking slow again I expect Margaret to come by any time now, but she doesn't. At the end of the lap I am greeted by a friend who informs me that Margaret is done. Margaret apparently was just trying to get some training miles in. Angela comes plowing down the big hill and we tell her the news.

For some reason Angela keeps kicking. I get a few more laps in and hang out next to the fire for a while.

At the end of the race Angela lets me know that she won the 12 hours overall, and that if someone from the night doesn't beat her she will get first place in the event. I was so excited for her. She worked hard all day and deserved to win. On a side note, the laps have not been posted on Ultra Signup, so I don't know if she actually won or not.

After Angela leaves I hang out indoors for a while and talk with some people. Candy, one of the volunteers and a killer ultra runner, made some delicious chicken orzo soup. I had to stay to enjoy that(and sober up).

Finally around 10 PM I turn in my race chip and tell Willy that I am going home. He hands me a really nice plaque with the race info on it. I tried to go around and thank everyone, and if I didn't I apologize. I appreciate each and every person that helped me during the race.

After taking a shower and laying in bed I had no regrets for leaving. I have a very important and expensive race coming up in a few weeks. I want to be injury free for that and maybe try to compete with some of the pros.

This means over the next few weeks I will probably keep it low mileage and do a ton of stretching, maybe even some Yoga. The massage therapist I visited told me multiple times that I needed to stretch my quads out. I know with my barefoot running technique my quads do get used a lot. They deserve some attention.

Anyway, thanks for reading and if you were there and you took any pictures, or wrote a blog, let me know and leave a link! I will add more photos to this blog later.

UPDATE: Some more experiences:
I forgot about a few things I meant to mention.

• There was a girl there wearing Barefoot Ted's Luna Sandals. I haven't done much research on these, but they looked really well constructed and comfortable. She only did a few laps with them(as far as i know) before switching to vffs. The steep hills probably led to some sliding around. I have messaged her about them and am waiting to hear back.
• Jim, "Godzilla" , was a super cool guy that I met. I could hear him coming up on me. He has a distinctive breathing pattern, similar to what Dr. Nicholas Rominov teaches. Instead of deep breaths he almost pants. I am not sure if this is intentional or not. :) This coupled with his tight-leg-muscle-dowhnill-technique made me give him the nickname Godzilla. We cheered each other on all day and told each other we looked good.

Being a Mule

Today my Dad, Angela, and I had a nice run up to Springer from Amicolola Falls. I tried something I have never tried before: Running with twice as much water.

Last week I did a tough run at 2:30 PM. It was around 95 degrees and sunny. At mile 6 on the trail I felt myself getting low on water. We still had 4 miles left and I was wanting to drink it all right then an there.

Fortunately we found a water pump and were able to refill/dunk our faces. From that I learned a valuable lesson: Run with enough water.

So this weekend I took my mom's CamelBak Women's Day Star 70 oz. Hydration Pack(Amazon Affiliate Link) and put 2 70oz bladders in it. I tested it with a quarter mile run, decided it would work, and set out to run 15 miles with it the next day.

RunningAhead Link of Run

Springer was an excellent run/hike. It is the approach trail for the Appalachian Trail. In my bag I had 1 70oz bladder of water, 1 70oz bladder of Gatorade mixed with Cytomax, a PB&J, 5 Banana Nut Cookies, and toilet paper - weighing in at 13 pounds. This was 8 or 9 pounds more than what I am used to running with.

It ended up being cool and rainy. I figured I wouldn't drink all my water, but it would help me as far as training goes to carry more weight and get stronger.

The first few miles were tough. I didn't drink much water and didn't really need to. It felt hard to move forward and I was tempted to dump out my bladder.

Around mile 3 I got used to it and felt like I was just carrying my Camelbak. Now you may be saying, "Well that's probably because you drank all of your water!" No, I still had at least 4/5 of both bladders left.

We made it to the top of Springer. Susan(she likes it when I mention her) had made some amazing Banana Nut Cookies. They were so delicious and moist. Well, most everything was moist at that point, but these were made that way. They really helped me not have a low point on this run. I also ate a PB&J. Another thing I like about this bag is the extra space. I can carry 4 times as much food as with my Camelbak XCT. Different tools, different tools... Of course, with this extra space, everyone handed me their trash, which I didn't mind.

On the way down I was able to handle my downhills as usual. During the times that I wanted to go slow on the downhills I had to work a little harder. Other than that it was all the same.

Around mile 14 of 15 my Dad ran out of water. I shared mine with him. He drank a 100ml of water during his run. This is great, but would have left him uncomfortable/stressed for a mile.

So, in a fast-packing and ultra-lite world where people are claiming to be minimalist, I am finding the good in carrying a little more. I was able to eat more and not worry about running out of water. Nor did I have to carry a water pump and worry about my water source. I had more food and I was able to share my extra space with others.

My P90X and Ultra Running Schedule

Since I am starting to feel better from the strep throat I am going to start doing P90X again. I previously did P90X, got a month into it, and stopped. I think back to when I did it and think, "I would be in such good shape if I didn't stop." Well I am back at it again with an ultra running schedule!

This plan takes 2 weeks, then repeats until I feel I need to change it to something else.

Short runs range from 3 to 5 miles and will be performed at a faster pace (7 min/miles to 9 min/miles) weighted, hilly, or all/some of the above.

Medium runs range from 5 to 10 miles and will be at a moderate pace (9 min/miles to 11 min/miles) and will be weighted, hilly, or all/some of the above.

Long Runs range from 15 to 20 miles and will be at an ultra trot (12 min/miles to 15 min/miles). I will carry my Camelbak and run these on mountainous trails or hilly roads.

Of course the speed is going to slow when I add weights or hills. Essentially I am shooting for high intensity short workouts and low intensity long workouts, meeting in the middle on the medium run.

Monday: Shoulders and Arms + Ab Ripper X
Tuesday: Short Run
Wednesday: Medium Run
Thursday: Legs and Back + Ab Ripper X
Friday: Chest, Shoulders, and Triceps + Ab Ripper X
Saturday: Long Run
Sunday: Yoga X

Monday: Back and Biceps + Ab Ripper X
Tuesday: Short Run
Wednesday: Med Run
Thursday: Legs and Back + Ab Ripper X
Friday: Core Synergistics + Ab Ripper X
Saturday: Long Run
Sunday: Yoga X

So what have I done to make sure I stick to this?

• I met a P90X coach on Facebook, Lou Trentadue, that has added me to his P90X group THE RESISTANCE. We motivate each other.
• I created a group called The Yahooligans for us Dahlonega natives to hook up and run together.
• I created an Astrid Tasks list to remind me on my phone.

Basically I am going to use peer pressure and annoyance.

I would like to say that I am going to change my diet and eat healthy, but I don't see that happening. Hopefully exercise is enough.

Bring it!

Trying a New Posting Format

I am going to try to post different things on different week-days. This will keep blogging fresh, just as changing up running locations and workouts keeps you wanting more. This will be the layout until I decide to change or tweak it.


Motivational Mondays: I will find some good phrases or images that motivate the runner to be the best they can be. Some readers may see this as a girly subject. I kind of do as well, but it went well with the word "Monday". I'll try to man it up a bit.

Man Up Monday: Quit your whining and go run.

Tricky Tuesdays: There will be a trick every Tuesday to make you a better runner. Whether it be what to eat, how to run, what to drink. These are things that I find help me.

Worship Wednesdays: I pick a famous or not-so-famous person that has an inspiring story and interview or write about them. This should help me expand my knowledge of other runners and can help in other days when I pick up tricks from them!

Thoughtful Thursdays: I write about aspects of running that are on my mind and my stance on them. I come up with some great ideas during my long runs, especially when I chat with my Dad and Mitch. I would like to get these in writing.

Fun Fridays: I do something or plan to do something fun to change it up. Maybe introduce something quirky into my workout, then write about it if it helps.

As you can see, this is more than just barefoot running. I hope to sometimes benefit everybody, but always benefit the barefoot or minimalist runner. Chances are I won't be able to post everyday, but when I feel like posting I will most likely have a topic to write about.

EDIT: I like my dad's suggestion of "Man Up Monday".

The 2011 Peachtree Road Race - Part 1

When I was told three months ago that we won the lottery to The Peachtree Road Race I was both excited and worried. I was coming off of an injury and had started increasing my distance again. Unfortunately, I was only running quarter miles(just to be safe). I figured I could run the 10K by the end of the three months, but I didn't expect to perform as well as I did.

Jump forward three months and we are driving in my car for an hour and a half to Atlanta on July the third... without air conditioning. Miserable? Much.

Whitney is laying next to me with a wet towel on her head. Most of the ice cubes in the cooler have melted and the water temperature is rising. "Almost there... Almost there." I say, wiping the sweat off my brow.

Fourty-five minutes later we arrive at a AmericasMart. The place is packed with runners.


I remember Nicholas Rominov, the creator of The Pose Method was doing a lecture. Maybe if we rush we can get to it. Before I walk in I tell myself, "I usually don't run with this method. I really don't use any method, but I'm sure he has something important to say." Discussing gravity, foot cadence, and body posture, Nicholas actually leaves out a majority of things that create a stir in the Pose vs Chi debate, for example foot-strike. The more I listen, the more I realize he just wants everyone to be an efficient runner. I catch myself laughing at his jokes, some of which the surrounding runners aren't understanding. Crazy Russians!

He asks, "Does anyone here think they can run right?" I look around and nobody raises their hand. I think, "Are you kidding me? Twenty runners at a running expo and not one is cocky enough to raise their hand." After a moment of silence and persuasion he pulls someone out of the group, watches their form, and critiques it. This is where I spot a difference between Nicholas and Barefoot Ken Bob. With Nicholas, he firmly believes he is right and that  runners must run his way for maximum efficiency. Barefoot Ken Bob, on the other hand, doesn't correct runners until they have a problem and ask him about it. I believe Barefoot Ken Bob is more of a "You can learn to run by correcting your mistakes and listening to your body. Who am I to tell you what is right and wrong for your body?" This probably has to do with Nicholas Rominov being a coach and Barefoot Ken Bob saying, "I am not a coach, I am just a guy with experience."

Discussing downhill technique with Nicholas Rominov

After the lecture I approach him and start asking him questions about running down hills. I have been having problems with gaining too much speed down hills and stressing my knees. He tells me to not lean forward while going down the hills, while still keeping the Pose form. This is what I feared. I already run down hills this way(of course with my own form). For the record, the best way I have found to go down steep long hills is to use Jason Robillard's skiing slalom technique mentioned here.

All-in-all Nicholas Rominov is a great guy and really a pleasure to listen to, but he is a bit set in his ways. But as it goes, extremists get the most work done in life.

My dad and I just happen to be wearing...

...the same shirt.

Next we start to explore the rest of the expo. Venders are lined up and down the isles. The first spot we hit is the Spibelt stand. Spibelts are great running belts because they are tiny and can hold a ton. I actually end up running the race with them.

Accelerade, a sports drink I had heard much about previously, has coolers of their drink. I try it and am surprised by the watered-down taste of it. I think, "This tastes like a watered-down Gatorade" then I remember that I water-down my Gatorade anyway because it is too thick during runs. On second thought, it is really refreshing! We grab a biased performance nutrition handbook and move on.

My dad points out to me a shirt stand filled with funny shirts. I read, laugh, read, laugh, repeat. My favorite shirt was this one:

The 5-Hour Energy vendor catches my eye. I have only had one of them before, and I liked the way it made me feel. I happily take one. Little did I know that it could be the death of me.

"Oh look! Nuun! Barefoot Angie Bee talks about this stuff all the time!" I fill up a cup with confidence and take a swig... "Meh... It tastes like a slightly better, but still not that great, Airborne." Oh well, not my cup of sports drink.

My eyes widen at the adjacent vendor: vegan protein. I had recently purchased a vegan protien powder and it was one of the worst tasting things I had ever tasted. Cautious, I approach the table and take a sip. It is a little better but, still has that nasty and bitter taste that doesn't leave your tongue unless you eat a pack of Taco Bell hot sauce(a lesson from experience).

I go back to the Nuun, which tastes much better the second time. :P

I get a decent taste in my mouth and spot a group of people being checked for intonation. I chuckle and think, "I have never had this done before. I wonder..." I approach the attractive sales lady/person that is supposed to tell you that your foot is deformed and say, "I am not going to buy your product. I am just doing this for research purposes." She laughs and tells me to stand on this platform, spread my legs, point my feet straight, and bend my knees. Apparently this unnatural position that I am rarely in(never when I run) relates to my running form. Whatever, I do what she says and she tells me that I intonate heavily on my left foot, but my right foot is neutral. I say, "Okay" and leave. And here I am giving Nicholas Rominov hell because he is stuck in his ways!

My dad tells me that I need to talk over at the Merrell tent. Kyle Ballard, a race coordinator for Merrell's Down and Dirty Mud Run, is there. We meet, I give him my card, and we talk about a good way to get barefoot/minimalist runners to run in the barefoot division of the race. Honestly, I don't really agree with barefoot divisions. One, because they are hardly ever barefoot and consist of a bunch of minimalist runners(not that there is anything wrong with that...), and two, because it separates runners in a way that presents barefoot runners as having a handicap. Anyway, I agree to work with him on that and send him some links to help get the word out. At this tent I attempt the pull-up challenge. Essentially, for each gender, whoever can do the most pull-ups wins a pair of shoes. I don't really need shoes, but I try it anyway. Plus, it wouldn't hurt to get some trail gloves. I get to the eighth one and feel myself getting weak. The top person has 41. Nope! Not gonna happen! I drop down and catch hell for doing eight by a bunch of people that didn't even attempt it. :)

All-in-all the expo is a great success. We make plans to take naps and go out to dinner. After stuffing our faces and drinking more than we should the night before a race(where's the fun if you don't feel like crap before the race), I drink a CamelBak and hit the sack.

Part 2... The race.

Running to the Beat

This is the first of three blog posts about heart rate and nasal vs. oral breathing. Today I will cover heart rate and discuss the general experiment tomorrow. 

Typically when I run I am glancing at my watch to check-up on my pace. My pace depends on how much of a workout I want for the run. While using pace is a general way to keep consistency in your running, heart rate is a better measure.

Heart rate is a better measure because your heart rate is proportional to the amount of work that your body is doing in a given condition. I noticed while I was running on the cool beach last week that I was able to run a 9 minute mile with no problem, but as soon as I came home I was huffing and puffing at a 10 minute mile due to the high humidity of the deep south. Comparing pace in this situation is not fair at all!

So what sparked this interest in heart rate? I recently started taking an Athletic Training class as an elective, and the topic was brought up.

We learned some basic formulas that tend to be pretty accurate. I will only use two for the sake of this post.

The American Heart Association, as well as my instructor, claims:

~Maximum Heart Rate = 220 - Age

 While finding this formula I found many people that disagreed with it. I honestly don't think it is going to make much of a difference. Another way for me to find this is to just go running balls-to-the-walls.

Anyway, I am 21, so my maximum heart rate is going to be 199 BPM.

 After finding my resting heart rate I can determine my target heart rate.  To find my resting heart rate I used my Garmin Forerunner 305 + Heart Rate Monitor. I simply laid on my floor and waited until my heart beats hit their lowest point. It is probably best to do this immediately after waking up, before coffee, for better accuracy. It turns out my resting heart rate is 41 BPM.

To find my target heart rate I will use the Karvonen method. This says:

THR = ((HR_max − HR_rest) × % intensity) + HR_rest

But wait. What intensity do I need to be running at? Typically I want to be in the aerobic zone, which is between 70% and 80%. The aerobic zone is preferred if you are training for an endurance event. So let's shoot for some middle ground at 75%.

Now plug-and-chug:

THR = ((199 - 41) × 0.75) + 41 = 159.5 BPM

I now know to get a good aerobic workout I need to be running around 159.5 BPM.

Next, for tomorrow's experiment I will need to find my Healthy Heart Zone, or warm up rate. The intensity of a warm up should be around 50-60% of my maximum rate. So I'll shoot for 55%.

THR = ((199 - 41) × 0.55) + 41 = 127.9 BPM

Now I know when I am doing my walks I should be at about 127.9 BPM.

Later, I will work this information into my experiment. I suggest finding your aerobic heart rate and warm up heart rate and trying to run with them. For a non-Garmin way to take your heart rate, check out this information at the University of Iowa.