Test Run Kilo

After a long slow-burn walk this afternoon to get coffee and other things, I decided to head for the track again to see if the beats in my iPod drove me faster than normal or if the speed from last time was a fluke. Not, mind you, that I was fast — just faster than I was before.

I threw the beats on and off I went, trying to stay under 3 minute laps. I just started breathing somewhat to the beat of the mix that was in my Shuffle and stomped it out. With the music playing, I couldn’t hear the beeping of the heart rate monitor, so I kept pushing. When I was nearing the first mile, I noticed my heart rate at 195 bpm, so I stopped after Mile 1 and let myself cool down to 150. The second mile was nearly as fast as the first. Here are the splits:

2:22, 4:40, 7:00, 9:12, 11:35, 13:58, 16:20, 18:39

That’s all eight laps! Two miles in 18:39. Nine seconds faster than my August goal. I have done it, over 50 points on the APFT.

  • Distance: 2.00 miles (3.22 km)
  • Time: 18:39 (9:19 / mile - 6.42 mph avg)
  • Heart Rate Max: 195 bpm (106%)
  • Heart Rate Avg: 180 bpm (98%)
  • APFT Score for run: 52 (required to pass: 60 - 17:42)
  • Goal for August: 50 - 18:48 (complete)
  • Energy burned: 334 kCal (15% fat) => 50 kCal fat

In total, I burned 1465 calories today, of which 664 calories were fat. Nice! Speaking of fat, let’s weigh in.

Apollo’s Statistics
Height: 70 inches (1.778 m)
Weight: 188.0 lb (85.26 kg) [-8.0 lb]
BMI: 26.98 (-1.14) [Overweight]
Goal Weight: 165 lb (74.84 kg) [23.67 BMI]

Test Run Juliet

Earlier today, I found someone who wanted to get rid of a 512 MB iPod shuffle that he’d won at a grocery store and didn’t want. I tried running with my 60 GB iPod and found it a little clunky for running. Especially with my case. So, this shuffle was just what the doctor ordered. I loaded the shiny white thing up with some house mixes and headed out the door.

After being sore for a few days from the 400m Air Squat workout, I headed for the track this afternoon. I found a nice pace with the music, tried not to push too hard, and started legging it out. One conclusion: I’m going to need some way to keep my swinging arms from tangling up in my halyard or the headphones.

The run felt great. I was just poking at 12 minute miles, hoping for something a little faster. <beats type=”house”>Lap 4: 11:25 (vs 12:00), Lap 5: 14:00 (of 15:00), Lap 6: 16:00 (of 18:00), Lap 7: 18:36 (of 21:00)</beats> Whew. Two miles! Yeah! 18:36, what a time. That’s my goal for August! Oh, but wait…

It wasn’t until I’d already come home and showered, basking in the glory of my paltry 18:36 two mile time that I realized I forgot a lap. Yep, I jumped the gun by a quarter of a mile. So, my stats aren’t so impressive after all, but at the rate I was running, I would probably have finished the two miles just under 21 minutes.

  • Distance: 1.75 miles (2.82 km)
  • Time: 18:36 (10:37 / mile - 5.65 mph avg)
  • Heart Rate Max: 189 bpm (103%)
  • Heart Rate Avg: 172 bpm (93%)
  • APFT Score for run: 28 (required to pass: 60 - 17:42) [assuming 21:14 for 2 miles]
  • Goal for August: 50 - 18:48 (2:26 faster)
  • Energy burned: 324 kCal (20% fat) => 65 kCal fat

The warm up and cool down involved walking to and from my house for a total distance of about 2.05 miles.

  • Distance: 2.05 miles (3.30 km)
  • Time: 41:22 (20:10 / mile - 2.97 mph avg)
  • Heart Rate Max: 131 bpm (71%)
  • Heart Rate Avg: 123 bpm (67%)
  • Time in Heart Rate Zone (110 - 128 bpm): 37:28
  • Energy burned: 387 kCal (58% fat) => 225 kCal fat

And now for the weigh in. After the air squats workout and a meal or two that I probably should have taken it easier on, I’ve gained an little weight. Time to start working a lot harder than I have been if I’m gonna make my goal any time soon.

Apollo’s Statistics
Height: 70 inches (1.778 m)
Weight: 190.5 lb (86.41 kg) [-5.5 lb]
BMI: 27.33 (-0.79) [Overweight]
Goal Weight: 165 lb (74.84 kg) [23.67 BMI]

Sore Waddle

Oh, my goodness, I am sore. I can barely walk. That means, I should incorporate yesterday’s workout into my routine. I can feel the sore in my hamstrings, quadriceps, calves, and a little in my abs. Sore is good. Sore is on the way to strong, fast, lean, and fabulous.

I worked a little with light weights today, to keep my momentum going. I know we’re supposed to take rest days, but I’d like to keep pounding myself into shape. Since my legs were really sore today, I installed a movable pull up bar in a doorway at my house (after I skipped going to the par course nearby when my heart rate monitor started being weird), did five pullups, fifteen knee to elbow pulls, and worked a little with the dumbbells. I doubt I burned very many calories, but I’m sure I’ll feel the ten pound bells and the weight ball swings tomorrow. The whole routine today was almost as exciting to do as it is to read about. Whee.

After a while, I decided I really needed coffee, so I walked for a few miles this evening to get some blood going. On the way to take some extra distance in my sore waddle, I discovered another par course even closer to my house. Tomorrow, I may go document it and post the pictures to Flickr.

The Waddle: 3.64 mi in 1:14:16 (1:08:05 in zone); HR 119 avg, 145 max; 658 cal (60%) => 395 fat cal

Mental note: Being hungry is part of the training. Small snacks are key, instead of one massive meal. Look at you, Apollo. Weigh in today is 2½ pounds heavier than yesterday. Way to put away that whole pan full of Spanish rice. Lock it back down, soldier.

The 400m Air Squat

I decided to go for something a little different today. After my slow-burn hike early this afternoon, I headed out to the track to try circuits. This particular circuit consists of only two events—400 meters around the track and 20 air squats after each lap. The laps: running, walking, jogging, and combination (half walk, half jog). I wasn’t even really going for time. Still, I finished the timed portion in 17:05, which is not very good, but it’s a different kind of workout. I’m fairly sure I’ll be ridiculously sore tomorrow.

This circuit really had me sweating like a dog. I can’t believe how exhausted I was when I left the track and started the cool down walk home. Phew. Dayamn.

Today’s work:

  • Slow Burn Hike: 3.16 mi in 1:00:46 (49:57 in zone); HR 123 avg, 155 max; 575 cal (55%) => 316 cal fat
  • 400m Air Squat Circuit: 17:05 (3:27 in zone); HR 169 avg, 190 max; 284 cal (20%) => 57 cal fat
  • Warm / Cool Walks: 1.72 mi in 29:42 (24:17 in zone); HR 137 avg, 190 max; 336 cal (44%) => 149 cal fat
  • TODAY: 1:47:33 (1:17:41 in zone); HR 137 avg, 190 max; 1195 cal (44%) => 522 cal fat

The scale this morning indicated that I’m eight pounds lighter than I was three weeks ago.

Apollo’s Statistics
Height: 70 inches (1.778 m)
Weight: 188 pounds (85.26 kg)
BMI: 26.98 (-1.14) [Overweight]
Goal Weight: 165 lb (74.84 kg) [23.67 BMI]

PT Test Alpha

Today was a heavy work day. Okay, it’s time for my 3 week APFT. Let’s see where I’m tracking. Here’s how the test works. In each event, you have two minutes to complete all the repetitions you can. For the run, you take as much time as you need to complete two miles. After the slow burn hike earlier today, I thought it was time for me to do the test. Ready? And… go!

PT Test Alpha

  • Sit Ups: 42 (APFT Score: 60)
  • Push Ups: 30 (APFT Score: 54) - required to pass: 36 (4 more)
  • Two mile run: 21:59 (APFT Score: 22) - required to pass: 17:42 (4:17 faster)
  • APFT Total: 136 (fail, but closer to pass than expected)

I really didn’t expect to score that highly. I can do better. First goal: APFT pass (60 - 60 - 60). Here we go!

Stomping Sunday

Today, I wanted to kick myself in the ass and use my momentum to burn some calories. Also, since it’s been three weeks since I got serious about getting in shape, I decided to administer myself a physical fitness test and see where I stack up on the APFT. First, the slow burn.

I had a few errands to run in downtown Sunnyvale, so I decided to do so on foot. Talking to relatives on the phone and shooting the breeze with friends makes the miles go by much faster. I tried to keep my heart rate in the light zone.

Hiking around Sunnyvale allowed me to step for 1:07:39, staying in the easy zone for 59:40. My heart rate averaged 121 (66%) and maxed at 139 (76%), which allowed me to burn 614 cal (55% fat) => 338 cal fat.

After that I administered myself a PT test, which I’ll save for another post. After the pushups, situps, two mile run, moderate zone walks to and from the track for my run, I burned a grand measured total of 1398 calories (573 of fat).

  1. Hike: 3.4361 mi in 1:07:59 (19:47 / mi, 3.03 mph avg); HR 121 (66%) avg, 136 (74%) max; 614 cal (55% fat); 338 fat cal
  2. Warm up for run: 1.72 mi in 33:25 (19:26 / mi, 3.07 mph avg); HR 140 (76%) avg, 158 (86%) max; 390 cal (45% fat); 176 fat cal
  3. Test Run India: 2.00 mi in 21:59 (11:00 / mi, 5.46 mph avg); HR 177 (96%) avg, 189 (103%) max; 394 cal (15% fat); 59 fat cal
  4. Total: 2:03:23 (1:31:26 in target zones); HR 136 (74%) avg, 189 (103%) max; 1398 cal (41% fat) => 573 fat cal

Whew, I’m exhausted. Onward!

Apollo’s Statistics
Height: 70 inches (1.778 m)
Weight: 189 pounds (85.73 kg)
BMI: 27.12 (-1.00) [Overweight]
Goal Weight: 165 lb (74.84 kg) [23.67 BMI]

Slow Burn Saturday

Woo! Weigh in this morning was 188.5 pounds. That’s 7.5 pounds since July 27. That’s three weeks ago. I’m losing, on average, about 2.5 pounds (or just over a kilogram) per week. Okay, time to keep on moving.

I had an errand or two to run in Sunnyvale this morning, so I decided to throw on my heavy hiking boots and make it a slow burn hike. First errand: Get some coffee and a bagel. I wanted to time a low heart rate walk, so that I can know for certain how long it takes me to walk to the Sunnyvale Caltrain Station (just in case I want to ride the train). It’s 1½ miles away and it took me just about half an hour. That’s about what I expected (mental note: leaving to catch the train means leave the house 45 minutes before the train you want to catch and you don’t have to miss it by 15 seconds anymore). From there, I headed over to Bean Scene for coffee, continued on to Cindy’s to trim my shaggy locks (okay, maybe just over a quarter inch of hair isn’t that shaggy, but whatever), and on to the bank. After that, I did a big loop that brought me home just about an hour later.

I didn’t pause my monitor while waiting for the crosswalk light, so my average speed is a little slower as a result. Here we go.

  • Distance: 4.8249 miles (7.7649 km)
  • Time: 1:40:02 (20:44 / mile - 2.8939 mph avg)
  • Heart Rate Max: 152 bpm (83%)
  • Heart Rate Avg: 126 bpm (68%)
  • Time in Heart Rate Zone (112 - 128 bpm): 1:07:25
  • Energy burned: 985 kCal (55% fat) => 542 kCal fat

After that, I did about an hour worth of moderate floor work (scrubbing and mopping a room in my house), which Traineo calls 346 kCal (let’s call it 50% fat). So today, I’ve burned a total of 1331 kCal (719 kCal fat). I just have to keep on pushing.

Apollo’s Statistics
Height: 70 inches (1.778 m)
Weight: 188.5 lb (85.50 kg) [-7.5 lb]
BMI: 27.05 (-1.07) [Overweight]
Goal Weight: 165 lb (74.84 kg) [23.67 BMI]

Test Run Hotel

After scrambling to head home from Menlo Park, I got home in the nick of time, strapped on my monitor, and stepped over to the track. I’ve come to realize through some research lately, that when I push at the track, I spike the heart rate monitor because I’m out of shape. Someone asked me today, “You seem to have gained a lot of weight and you’re really out of shape. So, isn’t all this workout talk just a fantasy?” My response: “Fat old weak guy becomes lean, mean, and powerful by working hard.” I’m also being very careful not to injure myself in the opening months and build a habit of getting sore every day.

I monitored the warm up and the cool down walks home and count those toward my workout. Let’s talk about the run first, though. Today, I just really wanted to have a good run on the track, get my heart rate up, and post some times that have been faster than usual lately—not a lot faster, but just a little. On a quarter mile track, it’s easy to gauge your split speed by timing each lap. I just aimed to do my laps under three minutes each.

Recognizing that I always go over my target zone and frequently go over my max heart rate zone, I set my heart rate monitor to OwnZone Basic (65 - 85% MHR) and ran one mile around the track, drank from my water bottle and let my heart rate go from 180 back down to 150, then did the second mile.

  • Distance: 2.00 miles (3.2187 km)
  • Time: 22:08 (11:04 / mile - 5.42 mph avg)
  • Heart Rate Max: 194 bpm (105%)
  • Heart Rate Avg: 176 bpm (96%)
  • APFT Score for run: 20 (required to pass: 60 - 17:42)
  • Goal for August: 50 - 18:48 (3:20 faster)
  • Energy burned: 395 kCal (15% fat) => 59 kCal fat

The warm up and cool down involved walking to and from my house for a total distance of about 1.7 miles.

  • Distance: 1.67 miles (2.6876 km)
  • Time: 27:52 (16:41 / mile - 3.63 mph avg)
  • Heart Rate Max: 146 bpm (79%)
  • Heart Rate Avg: 133 bpm (72%)
  • Time in Heart Rate Zone (128 - 156 bpm): 24:36
  • Energy burned: 305 kCal (52% fat) => 159 kCal fat

And now for the weigh in. We’re getting closer and closer, but I’m still 25 pounds from my goal of 165 pounds.

Apollo’s Statistics
Height: 70 inches (1.778 m)
Weight: 190.0 lb (86.18 kg) [-6.0 lb]
BMI: 27.26 (-0.86) [Overweight]
Goal Weight: 165 lb (74.84 kg) [23.67 BMI]

Par Course Alpha

My second workout of the day involved me walking over to Sunnyvale Middle School Park to pound on the par course and do a full circuit for the first time. I started my heart rate monitor leaving my house to include the warm up (walking there) and cool down (walking home) in my statistics. I set the monitor to OwnZone Basic (65 - 85% MHR).

The first apparatus is the step test, where you step up and down from an 8″ tall step for three minutes. My heart rate was 165 when I finished and a minute later I was back down to 130. According to the sign, I’m in beginner mode. That’s fine. I have some endurance, but I’m still pretty weak. The fourth apparatus is for pushups and situps. Unfortunately, the illustration shows a much different apparatus. So, I was able to do 7 pushups on their screwy bar. The apparatus was too narrow for the curl twist exercise, but I was able to do it anyway. Sadly, I didn’t have 5 pullups (I got 2) and some guy was hanging off the low bar, so I did some side bends, knee ups, and two pullups.

A number of the obstacles showed me how much work I need to do to build up my upper body. I’m quite sure that I’m going to be pretty sore tomorrow. I guess we’ll see.

Par Course Alpha (including warmup and cool down walks)

  • Time: 1:10:10
  • Heart Rate Max: 175 bpm (95%)
  • Heart Rate Avg: 142 bpm (77%)
  • Time in Heart Rate Zone (119 - 157 bpm): 52:50
  • Energy burned: 862 kCal (40% fat) => 345 kCal fat
  • Total Today: 1504 kCal (46% fat) => 697 kCal fat

Steadily improving in the weight front. This is encouraging. Here’s the weigh-in:

Apollo’s Statistics
Height: 70 inches (1.778 m)
Weight: 190.5 lb (86.41 kg) [-5.5 lb]
BMI: 27.33 (-0.79) [Overweight]
Goal Weight: 165 lb (74.84 kg) [23.67 BMI]

Strolling Sunnyvale

Since the Tuesday trainer session made me sore, I thought I’d try the first of today’s workouts (other than pushup/dip sets of 10 whenever I feel like it) as a very light intensity stroll. I also wanted to burn a lot of calories and have a significant percentage of them count. I figured out the issue with my heart rate monitor not picking up the signal (moisten the contacts, yo) and decided to stroll over to Peet’s and get some coffee.

I ended up walking over three miles (about 5 km) and really concentrated on keeping my heart rate lower than 128 bpm (my F6 beeps when I go over the target zone). The walk didn’t make me tired and I certainly won’t feel it tomorrow, but it was a good effort anyway—more for burning fat than building strength and endurance.

  • Distance: 3.2199 miles (5.1819 km)
  • Time: 1:05:46 (20:25 / mile - 2.9376 mph avg)
  • Heart Rate Max: 138 bpm (75%)
  • Heart Rate Avg: 125 bpm (68%)
  • Time in Heart Rate Zone (110 - 127 bpm): 52:50
  • Energy burned: 642 kCal (55% fat) => 353 kCal fat

That’s certainly interesting food for thought, no? That’s more fat calories burned on an hour walk at 3 miles an hour than in 45 minutes at hard intensity on the bicycle trainer. Later this afternoon, I think I’m going to burn some more calories away and time trial the par course nearby. I should be pretty sore tomorrow after all this, no?

Palo Alto and the Quarter Million Dollar Mistake

Dear Palo Alto:

I’m a big fan of your fair city. I have been since the first time I wandered around your downtown or hung out in Draper’s Music Center on California Avenue or rode my bike down Ellen Fletcher’s Bike Boulevard. You have your own utility company. Other than Middlefield Road and its non-existent bike lane, I like Palo Alto.

A little while ago, I decided to look through your brand new website to see if you had any parks in your beautiful town that had par courses in them. I also notice that you’ve been getting some universally negative press about it.

The other day, I was driving around and I noticed that they were even talking about it on KGO and an expert, who made remarkably similar arguments to those of Larry Magid (maybe he was the guest, actually), were scratching their heads about this new expensive horror show.

I have to say that the fact that so many people are talking about it and that your staff are dismissing their concerns with arguments that the users will like it once they learn to use it should raise many very tall red flags. I maybe misread the headline, but I thought it was Palo Alto, California, not some out-of-the-way place nearly empty of savvy internet users or web developers like, I don’t know, maybe Payette, Idaho (my hometown). Payette’s website looks like it does because that’s just good enough for Payette, a farming town on the edge of nowhere. Palo Alto, on the other hand, is the home of Hewlett Packard. There’s a university of some renown in close proximity.

I am really good at writing lists, so I’ll give you five reasons why your website is broken.

  1. Too much badly written code: You wouldn’t have noticed this, being city officials and not web geeks, but your site is huge. It really has no right to be that huge—I don’t mean it has lots of content, which it does, but there’s a lot of garbage to present that content. A web development team that knows about web standards (and no web consulting firm in 2007 has any swallowable excuse why they don’t — it’s REQUIRED knowledge) could build what your consulting company did in about 20% of the code base. In 2007, we don’t build layouts in tables, we don’t festoon our source code with inline Javascript, and we don’t require 162 kB for a layout that simple.
  2. The user interface is inconsistent and not well designed: The Javascript mouseover elements are erratic in some browsers. The graphical mouseover thing on the front page would have been really awesome if this site had been launched in 1998. The diffuse glow of Kai’s Power Tools and the subsequent shortcut in later versions of Photoshop is something everyone who has ever used the software even once can do. The subsections of the site are so laden with unnecessary code that there’s a visible lag between the time I click one of the top navigation headers and the display of the actual page. And just because some designer thought that the drab background was sexy doesn’t mean your senior citizens and visually impaired citizens will even be able to read the site.
  3. Your Accessibility Statement is total garbage: I like that someone there knew enough to cite Section 508 but they didn’t seem to know enough to adhere to the guidelines. Your vendor thought that the solution was to provide a “text only” experience, which might not even have been the solution 10 years ago (or it might have, depending on the circumstances). It is generally agreed by everyone in the web development community that it is certainly not the answer today in 2007.
  4. Open source solutions could have saved you money: Not only would you not have ended up with what you did end up with, you wouldn’t have to pay one proprietary vendor $25,000 a year to “maintain” the site. The sections of your website could have RSS Feeds that inform your citizens when something’s changed. Sections of your website could have some actual information on them, instead of links to articles deeper in. Given the popularity of local conferences in the technology industry that surrounds Palo Alto on all sides, I would estimate that there are probably as many people in the Bay Area, who could have deployed a more robust solution, as the total number of citizens of Palo Alto. Deploying these solutions cost money, yes, but a small tight group of professionals could have customized an open source CMS in a very short amount of time.
  5. Search and rendering are both slow: The search returns results that seem to be useless or unexpected. For example, if I search for parks, the first result, “Neighborhood Parks”, has one paragraph of information with no links to describe where the various parks are or links to other sections of the site that might have the information I’m looking for.

Naturally, your staff defends the site, since you spent so much money on it. It’s unlikely that you have the budget to get someone else to come in and rebuild your site. You need a strategist, someone who knows how to hire a web designer. Nobody wants to admit that they hired a Mickey Mouse outfit. At least whomever built your site has something sexy (they think) to add to their portfolio. Your citizens are really unhappy, though, judging from forum posts and blogs.

I think it’s pretty lame that the entire front page of your new web site is all about congratulating the team for the hard work that they put in to build this site. The responses of your staff or others speaking on your behalf about how the citizens will like the site once they get used to it—that’s an indication that the site was really badly done.

There’s no “wait till you learn how to use the site.” A firm worth $250,000 would have done usability testing, focus groups, and would have gone through numerous iterations. At least, in the real world among those of us who build web sites for a living for other people who know a little something about the web, we don’t get paid unless all of these ducks are in a row. We don’t invoice for sites like this until we’ve fixed the myriad problems I’ve gone on and on about in this post.

I really am a fan, I promise. I just think you spent too much money on a weak solution to a problem that wasn’t clearly defined. Try to do better next time.

(Hat tip for the Valleywag tip => Ozreiuosn.)

(Note: Yeah, I got a little long-winded. I started this post at 2:30 a.m.)

Test Run Golf

So, my heart rate monitor apparently has a mode called OwnZone. My friend, Aaron, pointed me to a resource about how to determine your individual max heart rate. I thought my Polar F6 heart rate monitor would allow me to calibrate specifically to my body.

Expected behavior: Exercise > Start(OwnZone); => 1 minute slow walk, 1 minute normal walk, 1 minute brisk walk, 1 minute slow jog, 1 minute run.

Actual behavior: Exercise > Start(OwnZone); => 1 minute slow walk, Okay, GO! What the hell? Stop, walk back to the starting line, try again. It never skipped to the next zone. It never calculated anything but the regular normal estimates for everyone. I can, apparently, run two miles nonstop with an average heart rate of 191 bpm (not very fast, mind you, but whatever). According to most of the people I asked, that’s supposed to give you a heart attack, or at the very least, make you puke up everything eaten on your side of the family since 1945.

Luckily, calibration times didn’t end up on my clicker. So, I took the first lap. It was 3:19, burning 49 calories (25% fat). I stopped, tried the OwnZone again and said “Screw it, I’m going.” Just to make sure I didn’t kill myself, I would take a lap at a 2½ - 3 minute pace, stop the clock, and rest until my heart rate dropped down to the zone (147 - 164 bpm), then go again. Maybe that’s cheating, but dammit, the heart rate monitor is showing me some numbers that should be making me wheeze. Looking at the numbers now, though, I can see that my methodology thus far has south of the border of the Republic of Mensa—many thousands of miles south of that border.

Just to check, I started a new session where I left my bottle walking home. I had to extrapolate some of the numbers because my wrist unit kept losing the chest strap.

  • Distance: 2.00 miles (3.2187 km)
  • Time: 21:29 (10:44 / mile - 4.59 mph avg)
  • Heart Rate Max: 193 bpm (105%)
  • Heart Rate Avg: 178 bpm (97%)
  • APFT Score for run: 25 (required to pass: 60 - 17:42)
  • Goal for August: 50 - 18:48 (2:41 faster)
  • Energy burned: 387 kCal (15% fat)

So, for all that effort and work, that run burned 59 calories of fat. Let’s take a look at the walk home.

  • Distance: 0.80 miles (1.2875 km)
  • Time: 15:35 (19:29 / mile - 3.08 mph avg)
  • Heart Rate Max: 149 bpm (81%)
  • Heart Rate Avg: 139 bpm (76%)
  • Time in Heart Rate Zone (128 - 147 bpm): 15:32
  • Energy burned: 188 kCal (60% fat) => 113 kCal

So, I burned more nearly twice as much fat on the walk home as I did pushing 190 bpm on the track. Time to rethink my strategy, stat.

Apollo’s Statistics
Height: 70 inches (1.778 m)
Weight: 191.5 lb (86.86 kg) [-4.5 lb]
BMI: 27.48 (-0.65) [Overweight]
Goal Weight: 165 lb (74.84 kg) [23.67 BMI]

Trainer Session Bravo

Yesterday, I spent 45 minutes on the trainer. Today, after a job interview in San Francisco, I came home for a short nap. Today’s track day, but that short nap turned into 2½ hours. I woke up at 7:30 and knew there wasn’t going to be enough time for me to get dressed down, walk to the track, run my two miles, and walk home without doing so in the dark.

I was Googling around and read an article about the Fat Burning Zone. In another resource, I learned that at 60% MHR, 80% of the calories you burn are from fat. At 80% MHR, 50% of the calories you burn are fat. So, I decided to try a long workout and stay in the “Light” zone (110 - 128 bpm). Since the day was lingering on and the light was fading, I hauled out my 2100, set it up, turned on my headphones and started my spin.

It doesn’t take a very fast spin to exceed 128 bpm. At a slow rate of speed, it feels really jerky if I don’t concentrate on my ride, but after a while I remembered one of the consequences of 9 months off the bike. Yesterday’s 45 minute continuous spin made my sit bones pretty sore. Bicycle seats are supposed to be stiff and they don’t make you sore if you’re used to them. I’m not used to mine. My hour workout turned into 30 minutes.

Today’s Numbers:

  • Time: 30:00
  • Time in Zone: 20:44
  • Heart Rate Max: 139 bpm (76%)
  • Heart Rate Avg: 126 bpm (68%)
  • Energy burned: 300 kCal (55% fat)

Comparing fat burns with previous recent training sessions:

  1. Run A: 445 cal (10% fat) = 45 cal fat
  2. Run B: 417 cal (10% fat) = 42 cal fat
  3. Run C: 446 cal (15% fat) = 67 cal fat
  4. Run D: 436 cal (15% fat) = 65 cal fat
  5. Run E: 484 cal (10% fat) = 48 cal fat
  6. Run F: 464 cal (10% fat) = 46 cal fat
  7. Trainer A: 716 cal (25% fat) = 179 cal fat
  8. Trainer B: 300 cal (55% fat) = 165 cal fat

So one of the sessions on the trainer burned more fat calories than any of the runs. I think that’s because I have such a hard time not going over my max heart rate. Tomorrow, I’m going to try three or four miles of walking around the track, in addition to walking to get lunch and coffee (instead of driving, as usual). Only the track miles count.

Weigh-in time!

Apollo’s Statistics
Height: 70 inches (1.778 m)
Weight: 191.5 lb (86.86 kg) [-4.5 lb]
BMI: 27.48 (-0.65) [Overweight]
Goal Weight: 165 lb (74.84 kg) [23.67 BMI]

Trying Out the Trainer

Today, I wanted to try something a little different. I went to the movies with a friend and didn’t get back to my house until 7:30. That left about 45 minutes for me to get into my workout clothes, walk the ¾ mile to the track, stretch out, and walk home. I didn’t think I had enough time. So, I opted to try out a nice spin on the CycleOps Mag Trainer I bought almost a year ago and haven’t used.

I really wanted to see what would happen if I stayed within my target heart rate zone. So, I got into my cycling clothes, set up the trainer on the back porch, filled up my water bottle, found my iPod, and got ready to go. First, I noticed that it was quite difficult to get the non-gear side of my Trek 520 into the trainer. Either it doesn’t fit or I just need more practice getting it in there tight and secure.

I started to spin, remembered to try to keep my intensity down (you know, under 100% HR max), and listening to Zero 7’s first album. Nine songs came and went. Occasionally, I pushed through the ceiling of my heart rate zone, but a larger-than-usual percentage was in the zone.

Maybe I should finally go down to the shop and pick up an Astrale 8 or pop the extra coin for a double wireless CC-CD300DW so I can get more metrics, like cadence and distance, from my sessions on the mag trainer. My current Mity 8 doesn’t have a cadence feature, but has a resettable odometer. The Astrale 8 has cadence with a rear wheel mount, but no resettable odometer (which is okay for non-road trainer rides). The CC-CD300DW has both and a bunch of other features to boot, but costs about $120 (much less than I’d anticipated).

Let’s look at the numbers for today:

  • Time: 45:00
  • Time in Zone: 21:58
  • Heart Rate Max: 180 bpm (98%)
  • Heart Rate Avg: 164 bpm (89%)
  • Energy burned: 716 kCal (25% fat)

Lessons:

  1. At high intensity (averaging 80 - 90% of HR max), fat provides half the calories burned during the workout. Since half my workout today was at that intensity (and the other half over that), 25% of the calories I burned today were fat. Lowering the intensity to 60% will burn more fat (80% of calories, if I can stay in that zone).
  2. Burning greater calories as fat is key to losing weight. Lower weight means improved athletic performance, so varying between long low-intensity workouts and short high-intensity workouts seems the most efficient use of my efforts.
  3. Trying to maintain a fully circular pedal stroke with equal intensity all the way around minimizes jerky work and stress on the knees, probably (I need to fully test this) lowering the heart rate and increasing the performance.
  4. Waving my arms does not get the outside motion sensing light to come on.
  5. Singing is a good way to measure aerobic performance. If you can sing along without panting, you’re probably going too easy. If you can only sing every other line between gulping for air, ease back.

Weigh-in time!

Apollo’s Statistics
Height: 70 inches (1.778 m)
Weight: 191.0 lb (86.64 kg) [-5.0 lb]
BMI: 27.41 (-0.72) [Overweight]
Goal Weight: 165 lb (74.84 kg) [23.67 BMI]

Fellow Track Users

Dear Users of the Sunnyvale Track:

This is a really nice track, isn’t it? This whole park at Sunnyvale Middle School is great. There’s the tennis courts, that really awesome exercise course, three or four drinking fountains, lots of places to play baseball and soccer and basketball. Some of those hoops are only eight feet up, so us short bastards can dunk and hang on the rim like Mike.

I’m really concerned about one thing, because some of you people seem to not have any idea what the track is for. So, I’m going to take the liberty to say here what nobody else is willing to say.

  • South Asian Mother: Your daughter is the most adorable thing in the entire world. That little orange bicycle she has is so cute. There you are, walking around the field inside the track, babbling on your cell phone, while your adorable four year old daughter noodles around the track unsupervised. Perhaps they do things differently where you’re from, so I’ll spell it out right here. Please keep your daughter out of the inside edge of the track. I’m not blaming her — she’s four. But, you should keep an eye on her. When she dismounts her bike to play, do not leave her bicycle in the track. There are a nontrivial number of us also trying to use the track to run. Bring the bike onto the grass, please, so I don’t have to wander around it.
  • Dust Kickers: There is to be no kicking of dust on my track. What the fuck is that? We’re trying to athlete ourselves sweaty here.
  • Family of Trudgers: I’m really glad you’re out, getting exercise in the sunshine, outside in the park that all of our taxes pay for. It’s here for the good of everyone. When a big, fat redneck in a crew cut says “excuse me” because he’s chasing a heart attack on the inside lane of the track, move your ass. Your unpredictable stroll in the track, bobbing to and fro, makes me want to clothes line you. Don’t stop in the track and look confused. I’m trying to keep my heart rate up.
  • South Asian Girl: Your t-shirt says “Politically Correct is not Historically Accurate” and features a Confederate flag. I see you every time I’m on the track. I don’t have the heart to ask, but what the fuck? Are you serious? Wow.
  • Dad and Son: Your Walmart mountain bikes do not belong on the track, especially if you can’t ride a straight line. It isn’t hard. Dad, next time you pull over to talk on your cell phone, move to the outside of the track. If I have to jump over you like a hurdle, I will make sure my nutsack drags across your forehead. Let’s try to turn the Douchebag knob down to 5 or 6, okay?

I see a number of people of different shapes and sizes using the Sunnyvale Middle School Park’s track. I see lots of people being courteous. For those unsure of the rules, here’s a quick run down.

  1. Running on the track occurs counterclockwise.
  2. Slower runners, joggers, and walkers should yield the inside of the track to overtakers.
  3. Bicycles do not belong on the track.
  4. Children should be supervised and under no circumstances should they be permitted to play chicken with strangers.
  5. If you did not bring it and it is not part of the facilities, leave it alone. Do not inspect, examine, play with, or drink from my stuff.

Thank you, fellow park users, for your attention.

Yours,

Apollo Lee

P.S.: Keep running. You’re looking great!

Test Run Foxtrot

Wow. I was really slow today. I don’t really have any reason. I thought I’d be faster. I’m still trying to find a pace that doesn’t cause my heart rate monitor to beep constantly. Today, I spent 64 seconds in my target zone before I exceeded it. So, I’m switching my runs to six a week. 24 minutes of exercise three times a week isn’t going to see me improving.

Test Run Foxtrot

  • Distance: 2.00 miles (3.2187 km)
  • Time: 24:08 (12:03 / mile - 4.97 mph avg)
  • Heart Rate Max: 191 bpm (104%)
  • Heart Rate Avg: 182 bpm (99%)
  • APFT Score for run: 2 (required to pass: 60 - 17:42)
  • Goal for August: 50 - 18:48 (5:20 faster)
  • Energy burned: 464 kCal (10% fat)

I think the fact that I ate about 45 minutes before my run had something to do with the fact that I’ve gained 1½ pounds since yesterday. Time to audit the caloric intake, too.

Apollo’s Statistics
Height: 70 inches (1.778 m)
Weight: 193.5 lb (87.77 kg) [-2.5 lb]
BMI: 27.76 (-0.36) [Overweight]
Goal Weight: 165 lb (74.84 kg) [23.67 BMI]

Test Run Echo

Okay, that was really stupid. I decided to go for another sidewalk run this afternoon. I was a little concerned about water, so I decided to try a run wearing my new Camelbak. After getting dressed and filling the pack with water, I was 12 pounds heavier. Well, okay, keep it slow.

Twelve extra pounds of sloshing water are difficult when your pace is 12 minutes a mile and you’re as sadly out of shape as me. At 1.42 miles, I had to walk for 30 seconds. Again, at 1.67 miles, I stepped down into a walk for another 30 seconds and stepped to for the rest of the way home. Running at my current level is not a good idea wearing a backpack full of water. When I am able to consistently do 8 minute miles, I’ll consider the Camelbak again. It is officially now for hiking and maybe riding the cycle trainer in my back yard.

Test Run Echo

  • Distance: 2.0595 miles (3.3144 km)
  • Time: 24:38 (11:57 / mile - 5.02 mph avg)
  • Heart Rate Max: 198 bpm (108%)
  • Heart Rate Avg: 188 bpm (102%)
  • APFT Score for run: 0 (required to pass: 60 - 17:42)
  • Goal for August: 50 - 18:48 (4:22 faster)
  • Energy burned: 484 kCal (10% fat)

In my log book, I put APFT 12 in parentheses, because I think I deserve an extra point per pound I carried. It’s still a 0, though.

Apollo’s Statistics
Height: 70 inches (1.778 m)
Weight: 192.0 lb (87.09 kg) [-4.0 lb]
BMI: 27.55 (-0.57) [Overweight]
Goal Weight: 165 lb (74.84 kg) [23.67 BMI]

Test Run Delta

Today’s running goal was two fold: Stay under twelve minutes per mile and keep the heart rate average under theoretical max (at my age, that’s 184 bpm). This time, I went back to the track at Sunnyvale Middle School Park, which isn’t very far from where I live. I tried not to push, but instead kept a slow pace and a steady breathing rhythm (out for 3, in for 3). This was the first time I went around the track for the full two miles without stopping, even to tie my shoe. Yay, preparation!

As far as my technically “hard” heart rate zone (147 - 164 bpm), I was over that in 48 seconds. Wow. I really have a long ways to go.

Test Run Delta

  • Distance: 2.00 miles (3.22 km)
  • Time: 23:10 (11:35 / mile - 5.18 mph avg)
  • Heart Rate Max: 196 bpm (107%)
  • Heart Rate Avg: 182 bpm (99%)
  • APFT Score for run: 11 (required to pass: 60 - 17:42)
  • Goal for August: 50 - 18:48 (4:22 faster)
  • Energy burned: 436 kCal (15% fat)

I weighed in a pound heavier today than I did on Monday, for some reason. But, I’m trending down and fluctuations happen.

Apollo’s Statistics
Height: 70 inches (1.778 m)
Weight: 193.0 lb (87.54 kg) [-3.0 lb]
BMI: 27.69 (-0.43) [Overweight]
Goal Weight: 165 lb (74.84 kg) [23.67 BMI]

Declining Your Friend Request

I’m on a large number of social networks. On some of them, people see my profile and add me out of the blue.

After receiving numerous such friend requests, particularly on new social networks, like Twitter and Pownce, I thought I’d put together a list so you don’t think I’m a total fucking prick if I decline you. If I know you or have met you and remember your name, there’s almost no chance I’ll reject your request. I like people and I, like many other people, don’t mind having more friends.

Five Reasons I’ve Declined Your Friend Request

  1. You haven’t introduced yourself - If I don’t know you, that doesn’t necessarily mean I don’t want to know you. One person whose blog I read regularly (a post about him is coming up soon) had something in common with me and we emailed back and forth for a few years before we ever met, for one hour, in person at MacWorld Expo. I’m happy to add him to my friends list on any social network we’re both on. He didn’t add me on MySpace, Facebook, or Twitter out of the blue. We established communication via our common interest in cycling and blogging (never tried doing both at the same time, tangentially). So, you want to be in my friends network? Send a note to introduce yourself—even if it’s at the same time as you click “Add to friends.”
  2. You’re a friend collector - If you and I don’t have anything in common and I check out your profile after the blind friend request, the first thing I check to see is how many friends you have. If you’ve got more than 300 friends on fledgling social networks or more than 1000 on other networks, I’m going to be highly dubious of whether you really know all those people (there are some exceptions). Too many blog marketeers and SEO monkeys are on the blogosphere adding people to try to drum up business. I’m not a prospect. I’m just some dude with an opinion and a love for filling out “Join” forms.
  3. You’re a too-hot-to-be-real chick - If you’re an underwear model who loves jazz music, web technology, kayaking, and dancing, who lives in the Bay Area, I really want to meet you if we have stuff in common. I mean, who doesn’t like hot people? If you can’t spell and you live in Eastern Europe, you’re a spammer.
  4. Your profile is offensive to me - If you’re chuckleheaded about drinking and driving or you’re all ranty about how the liberals are destroying America, sorry. You should look at my profile, read whatever links from it (including this) and not just add me out of the blue. You should parse what it is that I say on the various social networks I’m on and reach a conclusion about who I am.
  5. Your profile is loud and annoying - This is especially for myspacers. Yes, I have a myspace account. I don’t check it that often. If I look at your profile, though, and it looks like you used the blingy skin with really meaningful music, like the top 40 song that 125 million other people have also added as their heartfelt obsession, and you’re really sure you want to make a connection with me, Google me and find me on a different network.

Wow. I’m long-winded today. Too much coffee, probably. So, here’s the take away from this half-baked list:

If I don’t know you and you want to be my friend on a social network, send me a note introducing yourself first. That will let me get back to you, build some common ground, and add you as an awesome new friend. Isn’t that how it works in real life?

Test Run Charlie

While I’m still in the process of locking down my new exercise routine, I’m sure I’ve settled on at least three runs of two miles per week. Today, I decided to try something different. I mapped out a loopy residential sidewalk course around my neighborhood. I gave it a go this evening.

My goals for this run were simple. Run the whole two miles non-stop, while keeping my heart rate under the theoretical heart rate maximum for my age (that’d be 184 bpm). Technically, I’m supposed to max out at 80% of that, but walking vigorously puts my heart rate around there.

Test Run Charlie

  • Distance: 2.0535 miles (3.3048 km)
  • Time: 24:04 (11:43 / mile - 5.12 mph avg)
  • Heart Rate Max: 194 bpm (105% target zone)
  • Heart Rate Avg: 179 bpm (97% target zone)
  • APFT Score for run: 3 (required to pass: 60 - 17:42)
  • Goal for August: 50 - 18:48 (5:16 faster)
  • Energy burned: 446 kCal (15% fat)

I’m down almost five pounds since July 27. I’m on the right track, but I don’t expect fast results.

Apollo’s Statistics
Height: 70 inches (1.778 m)
Weight: 192.0 lb (87.09 kg) [-4.0 lb]
BMI: 27.55 (-0.57) [Overweight]
Goal Weight: 165 lb (74.84 kg) [23.67 BMI]

I’m still slow, but now I’ve completed a run at a decent heart rate. Onward!