This is the 2nd day of my test for slower 60-minute runs. Today, I will be explaining more about what I mean by “slower” running sessions. I realize that is an extremely vague term, so I will give more detail to make it easier to understand and apply for yourself if you would like to try the same thing.
All of my jogs – whether I refer to them as slow or fast – are within the general range of medium intensity. So the slow runs are probably best classified as lower medium intensity, and the faster ones may reach the upper level of medium intensity. Yes, I know this is still vague. The only thing I can really do to make it clearer is to explain it in terms of heart rate (meaning pulse measured by beats per minute).
My resting heart rate is about 55. When I do a slower run, which is what I started testing yesterday and will continue doing for a while, my heart rate is a little more than double throughout the one-hour session. I have measured it at 120, but I tend to speed up a little bit in the second half. My pulse might get up to about 130, but it’s not going to get much higher than that because my specific intent is to stay around 120. So my “slow run” is about 120% of my resting heart rate.
Now, I am going to talk about my faster runs. These have a bigger range. I may drift down towards 120 for parts of these runs. But in the second half and especially at the end, I often get up to 140, 150, and even 160 beats per minute. However, if it gets up to 160, that’s really only for the last 5 to 10 minutes because I personally cannot usually handle that pace for even 15 minutes. However, I can average about 140 for a whole hour when doing one of these faster runs. Thus, my baseline for slower runs is 120, and my baseline for faster runs is 140, with the caveat that it does get higher at the end of the session when I feel the energy to do that. The baseline of 140 is about 160% of my resting heart rate.
This is a summary of the heart rates:
1. resting heart rate: about 55
2. baseline for slower one-hour run: 120
3. baseline for faster one-hour run: 140
These numbers will usually differ for you because you will probably have a different resting heart rate and athletic ability than me. So figure these out through your own experimentation.
Today, my first meal, along with rehydration, was probably a little too big. I rose from 76.9 to 78.4. That is 1.5 kg, and yesterday’s max increase was 1.7. However, I will definitely be going to the bathroom before getting hungry again. So this amount will drop, and I will then hopefully have enough wiggle room to eat a couple of small meals without overeating.
At around 4:30 in the afternoon, I had drifted back down to 78.2 after hitting the bathroom. Then, at close to 6 in the evening, I had my next to last small meal. That meal consisted of about .25 kg of yogurt and around .1 kg of beef. I also had some more coffee and went to the restroom before checking my weight again and found that I was 1.6 kg over the starting weight (78.5 kg). This is pretty good so far because yesterday’s max weight was 78.8. However, I should try to stay even before bedtime by eating only one last very small meal.
At the moment, I am not too hungry. So this might just be possible, although coffee only might be enough to raise my weight .1 or .2 kg. But water is not going to be stored in my body for long, anyway. So the main idea is to have only one more small meal of only about .1 to .15 kg.
A little later, I dropped the minimum amount on the scale (.1 kg) to 78.4. Things are progressing nicely. One more small meal later, and I should be okay.
For the last meal, I rose slightly more than expected, finishing at 78.7 kg. That is an increase of 1.8 kg. However, it’s still .2 below the 2.0 Danger Zone. This will hopefully be enough for me to break even or lose a little in the morning.
Over the next 11 hours or so, including sleep time, I lost down to 77.9 kg. That is a decent overnight weight loss. I am now going to run early, hopefully get close to yesterday’s 76.9, and then wait it out about 3 hours and see if I can at least break even.
My run was the planned slower one, but it was very windy. At the end, I measured my heart rate at 132. So the average pace was probably around 125. I weighed in at 77.1, which was a good weight loss of about .8 kg. If I can lose .8 on a regular basis at the slower pace, then I may have just found the perfect combination of diet and exercise amount/intensity.
There are a couple of hours before my official daily weigh-in. I’ll need to drop from 77.1 to 76.9 to break even or any amount more than that to lose weight today.
A couple of hours later, I had only dropped to 77.0. This is rough one. I am giving it one more hour only because I am really thirsty. That will be an early weigh-in, but it’s not feasible to do the final tally at the exact 24-hour mark every single day. I can hopefully drop at least .1 kg more to break even today even though the weigh-in is going to about 1 1/2 hours early.
At around 12 noon, I just couldn’t wait any longer to eat. It was about 1 hour and 45 minutes early, but I did manage to weigh in at 76.9 kg. So I broke even on this second day of slower-run testing
Total 60-Minute Days: 36
Result: lost .5 kg (77.4 to 76.9 kg)
Total Hard Runs: 34
Result: lost .3 kg (77.4 to 77.1 kg)
includes one break day, one cheat day, and one semi-cheat day
Total Slow Runs: 2
Results Starting At 77.1 kg
Result: lost .2 kg (at 76.9 after second day)