Fitness Goals Support Group

I used to ride exercycle bikes and worked my way up (Star Trac) from 8,9,10, to level 11, for a full hour each day. Then I got IT band syndrome and lost nearly all my training base because the doctor misdiagnosed it as the return of a knee problem from my 'teens.

I am now using the Star Trac several times a week, and here is what I have learned. First, the fitness tests built into these machines do not work. I get crazy VO2_max numbers, either too high (95+) and inconsistent, or something consistent but way too optimistic (45-55). I now use the "Kenneth Cooper 12-minute test" to assess my VO2_max level (google this for more info).

Of course, heart-rate training is always the fastest way to get better, Unfortunately, both Star Trac machines have bad control software (I'm a real-time software engineer so I know about such things) and it's "under-damped" which means that when you set a target heart rate like 140 you're likely to swing wildly between 110 and 170, rather than 135-145 which is a more sustainable training level.

I like to buy Polar "Beat" (cheapest possible) watches and just throw away the watch and use the heart start. Or, you can get a heart strap on ebay for $30 (non-replaceable battery) or $50 (replaceable battery). It's a wise investment in your health. These days I don't run on the treadmill without it. I know my heart limits and generally exercise at about 83% of my peak heart rate. That may sound a little bit high but I have a rest pulse of about 50 and can run for several minutes at 100% of my heart rate so my max heart rate may be a little higher than the tables suggest.

In general you need to know your body type to succeed on the treadmill. I am a distance swimmer and my body doesn't warm up until at least 20 minutes of exercise, so a minimum workout for me is about 40 minutes of continuous exercise.

Some recent research suggests that very intense exercise (nearly 100%) for short amounts of time (10-20 mins) can be just as effective as a long workout - maybe the raised metabolism all day long causes an equally strong training effect.

I thought I could edit my reply but no luck. So to summarize, (a) I have lately moved from Star Trac Exercycle to Star Trac Treadmill, (b) I suggest 30-45 minute workouts, 3-4 times a week (minimum to get better), (c) I suggest workouts at 75-80% of your max heart rate (220-age), whether it's walking or running you'll find you can sustain this for 30-45 mins, (d) Run the speed with your fingers, set a peak target heart rate, if you get above it, take 0.2 - 0.4 mph off the speed and keep going until you exceed the peak again. (e) If you prefer to walk initially you'll need to set the ramp to be very steep to hit 75-80% of max heart rate at a walking pace. (f) In summary, listen to your heart.

As a former couch potato and now finisher of 4 marathons, my advice is add slowly. Have one day a week when you will do a long run. Start where you are and build up. Add a mile one week and take a break the next, then add a mile the week after that. Main thing is build up slowly. Keep up your run/walk combination. A lot of peeps in marathons do this including me. I did this and never got shin splints. Go at your pace. On long run day, take it easy, take it slow. Pick another day to do speed drills. The best speed drill I have found is called Yasso 800's. You run a half a mile as fast as you can, then jog or walk for that same amount of time. Start with one and build up to at least 10. Someitmes instead of speed drills take on a hill. run up and down. Be careful on the way down or you can mess up your knees. running up hills is the best way to build up the legs. Have a day or two to do a short easy run. I do three miles on these days, but if you aren't there yet, do one and build from there. also very important, do cross training. These are exercises that use muscles that running does not. You can swim, walk (esp uphill), bike, use an eliptical, etc. I notice you are only 36 so you may have an easier time than I did. When I started training I was 47 and had asthma and arthritis. Seriously, if I can do this anyone can. And I love to encourage budding runners.

Thanks for the advice. I am eager to run a marathon, but right now I know I have a far way to go. I will keep you posted!
Vikki

In my opinion, it takes 3 weeks of _intense_ work to get "over the hump" and create aerobic fitness, so you enjoy it. This means 5x a week times 30-40 mins for 3 weeks, and make sure to stretch before and afterwards!! If you can do this consistently, you will really enjoy the running, starting in week 4. I like to keep an excel spreadsheet with columns for weight, exercise (calories), rest pulse, bodyfat% (if you have a scale that measures this), time trial (Cooper Test) results, blood pressure (if you have access to a gym or drugstore machine), etc. Put the weight in the first column and you can graph your improvements. This helps to keep up your spirits and/or motivate you to go ("to fill in today's results").

geez i did it again (age 47 senility i guess) - put the DATE in the first column and you can graph your results. sorry ...

I love the excel idea.. thanks!!

I could write a bunch, but this site has tons of running info and how to train for marathons:

http://www.runnersworld.com/channe...

I do the 1 minute run - 1 minute jog for about an hour like you are talking about when I'm first getting serious. That helps get your shins strong too.