By Richard Stiller

My favorite secret workout is one I call "The Truth". Runners often wonder what shape their in especially if they haven't raced in awhile. This requires a runner to have a heart rate monitor and know their true max heart rate and their resting pulse. If you know these two numbers you can use the site below to figure out your 90% of max number.

For example my max is 190 and my resting is 50. My 90% number is 176.  Here is the link to figure out your number.  http://www.marathonguide.com/FitnessCalcs/HeartRate2calc.cfm Go to a track or a flat three mile course that you know is accurate and warmup for 1-2 miles very easily.

Then run the three miles getting your heart rate up to 90% as quickly as possible and work at keeping it there. Don't go over that number even if you have to slow down slightly. When you finish the three miler you'll have a time. So let's say for example you hit 22 minutes. If you double that number and minus one minute, that is your 10k potential. So 2 x 22 = 44 minus one = 43 minutes. When your test run gets faster then you know that your training is working.

I have thought about getting a heart monitor for some time. Which one works best for you? Good article...
Bob Anderson 12/6/11 11:02 pm

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by Bob Anderson

I know a lot of people are using athletic tape these days. I can hardly run a race where I don't see someone wearing tape. There are several companies that are selling tape made just for athletes. I have been taping for a long time. I have used scotch tape, duct tape and more recently the special Athletic Tape like KT Tape Kinesiology. The main point is that is does work.

I put on a piece of tape on my hamstring the last two days. When I feel a little pulling, I put it on. It gives me support and helps me get through a workout or even a race. I have used tape on my achilles Tendon and calfs too.

Photo: Note the duct tape on my hamstring photo by Addison Fitzgerald UjENA FIT Club

I felt a little tugging right before running the Ujena 10k race recently in Cabo. I did not have any Athletic tap around so I used duct tape. I taped half way around the hamstring and it worked. There are a lot of different ways to tape and a lot of ideas. For sure do not go all the way around the leg. That can cut the blood flow and cause other issues. So, if you have something bothering you give this a try. But be sure to do it before something really goes bad. There is a point when it is too late for this to be effective.

In addition to tape, there are also Hot patches that work.  In addition to the support, these patches also brings heat to the area.  That increaes blood flow and you want that.  Made for people with arthritis but they work for me.

By the way, I would have used the KT tape in Cabo if I had it but I only had Duct Tape available. Anyone else doing any taping?
Bob Anderson 12/6/11 11:04 pm

Since the KT tape won't stick I may try some duct tape. I have a roll in the garage.
Richard Stiller 12/13/11 4:21 pm

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