You're very welcome Jennie

Aerobics... aerobic zone... aerobic base... a lot of different words to mean the same thing, in as far as training aerobically is concerned; it means "with air".

Yes obviously one always trains with air, however the correct information is ; Aerobic, training aerobically, whatever you want to label it comes down to this, (from latin, well before a USAF chap) training within the physiological ability of each athlete, where there is no acidosis build up, hence, sufficent delivery of oxygen to the muscle cells to buffer the lactic/lactate acid buld up (called buffering) which avoids acidosis.
Past this point, you start going into different levels of "anaerobic" (without air). This means that there is not sufficient oxygen being delivered to the muscles cells, and not quick enough to avoid acidosis, which is a result of no , or a failure of buffering of the lactic/lactate acid build up.

One that starts training running (or cycling, swimming...) should ALWAYS build up a base of aerobic base training.
This is essential. It allows the build up of the mitochondria, cells essential for the transfer of oxygen to ATP (fuel). The more mitochondria you have (genetically determind, but can be improved with adequate aerobic base training), the better the oxygen transfer, and hence, improved ability of buffering lactic/lactate acid...

It is advisable for any athlete to start with a aerobic base training period of at least 2 months, whatever the distance training for. Yes, obviously, this aerobic base does not stop one from participating in races, as a tempo session, every now and then during the aerobic period, is a good change, and reminds the "fast twitch" fibers to prepare to work with the "slow twitch" fibers, called "sparing"

Obviously, each person has their own aerobic heart rate zone. Many formulas exist fo rthis which are all inaccurate... The only way to precisly find out ones (amongst the other heart rate zones ; Recovery, aerobic, Sub L.T (lactate threshold), L.T, Anaerobic, Power...is to effect a Vo2 max test)
The coopers test is a test in which you can "judge" your ability to exercise till exhaustion, or a certain point of performance within a defined time limit, and does not give any true indication of ones aerobic heart rate zone,  as it is based on "charts", which are very generalized and do not "pertain" at all to any individual. Remember, each "individual" has their own physiological make up. This cannot be generalized.

Calculating H.R zones from a Vo2 max test are based on proven bases of percentages that stay the course in modern effective sports science from the past decade, and not "charts" based on outdated theories of the past. Look at all top athletes, amateur athletes and any athletes wanting to keep abreast of today's methods that bring proven results that train with these now (as well as other more even advanced tools; for example; power meters zones for cyclists.)

Training in the aerobic zone, (in ones correct aerobic H.R zone), will build a decent base for the athlete to go onto to more intense training in sub L.T and L.T zones. This is where the faster, harder, more intense efforts will be done, building strength, muscular endurance, (as well as anaerobic and power abilities (sprints...).
Any person that neglets the aerobic base, will not have a long lasting season, and will experience the well known "over trained or burnt out" phase, often resulting in big fatigue, listlessness, injury...

So thats what its all about folks, basic physiological science, used corectly can do wonders for your sporting abilities, performances and health...
Enjoy!

  FUN RUN DAY!!!!   
Well, I went to bed last night. Lights out at nine. Lay awake until just after 3, got up at 4.45. Awesome start. leapt out of bed and oh no!!! My ankle felt like it was on fire. I hobbled from the room, went to the loo and told my ankle that I was running anyhow. Stop being a child ankle... and amazingly the pain vanished. I was amazed!!!

Got dressed and had a look outside! No rain... BRILLIANT. Turned to go back inside and it started pouring. Hahahahha. Like that is going to get between me and my free shirt. Der.

So I woke up Caitlyn and off we went to pick up my personal trainer and friend Deige. Caitlyn stayed there while we went running and had a ball with Deige's kids.

Deige and I drove up to Brisbane larfing all the way. She is someone that I can be myself with totally and I love it. We got to Brissy, parked the car and went to the race venue. One and a half hours early! I'm glad though. We got a park and people watched and I got to really feel the vibe before it started.

Here's a photo of the start line at 6.15 am...


Not long before race time I went to the loo and... oh no! Period. Dammit. Not today. I looked down at my reproductive area and asked it to wait until this afternoon. I'm pleased to report that it did! Bodies are strange things.

Here is a couple of photos of Deige and I before the run....





I was pretty calm before the race. Actually I felt calm all morning but I think I must have been nervous because I hardly remember driving there and I couldn't remember where I parked the car later or anything.

With the run the runners were supposed to go first and then the walkers 5 minutes later. I started right at the back of the runners which was fine. I didn't want to go fast I just wanted to go as far as I could without gettting in anyones way. However a good lot of the walkers started with the runners. That sucked because it was really hard to get around them.

I loved where we went. We ran through the botanical garden and under bridges and over bridges as well. I loved it. There was a lot of bottlenecking and towards the end there was a lot of people who would walk in groups and I'd have to ask to get through. It's hard to talk when you run but I was polite and no one minded. Everyone was super friendly. I really, really liked the atmosphere.

I was happy to run half of it. 2.5 km's. When I got to that point and on of the volunteers called out that it was the halfway mark I was really surprised because I was doing it easy. Yaaaaaaaaaaay!!!!

Here's a shot of my during the run, just past the halfway mark....


I ran the WHOLE 5 KILOMETRES!!! I couldn't be more stoked. It was an easy run with only one real hill and a couple of rises. Coming up from under the bridge was not easy but it didn't last long. I got through it fine.

Deige ran ahead of me with the camera and got a photo of me at the finish line. Here it is!


It's not very flattering. I didn't realise that I was passing the line at that point... I thought that it was ahead and was looking for it! Der again. I ended up stopping because I heard some child say, 'why is that lady still running?'. Oops.

I was elated. I am so happy with myself for doing the whole thing. I'm still surprised that I got all the way around. *Pinch.... * Yep I'm awake. But not for long! I am off for a nanna nap. Gotta get the kids lunch first though!




Afterwards I felt great. I was a little wobbly legged but walked around and some gentle stretching really helped. I've drank loads of water and eaten some dates and fresh figs. I have a slight headache but I think that might just be a need for rest more than anything.

Thank you to Rudy, Coach and everyone else who has helped me here in my raw journey and my fitness journey too. It's been amazing and it's only the beginning!!!

xoxoxoo

Yaaaaaaaaay!  A huge congratulations to you Jen!   

You look fab in all of your running photos there, especially in the bright pink t-shirt by the way

It's been great to read your progress with training and having this goal in mind... and then to do it so 'easy', awesome.  Are you planning more fun-runs & marathons for your future now?

It's fascinating how your body listened to you about putting away the aches & pains and monthlies for a day too. I think those are little tests our body does, to try to get out of doing the big efforts in the first place?  But if you tell your body, "no, I don't mind what you say I'm going on this run" it goes all *sigh... FINE then* and is quiet for a bit, hehe.

Jen - that is so awesome!  Well done YOU.

And, you not only got a free t-shirt...... you got an attractive free t-shirt that fits!

I sense this is the first of many fun runs and free tees!

Well done, Jennie!  Fantastic effort!   

Thanks Michaela. Nice to 'see' you. How've you been?

Rudy thanks you also. And for the exercises as well.

Mount Tambo! LOL. I'll think about it. Walk up it and run down...

xooxox

Thanks Trav! I feel awesome. I forgot to mention that the oldest runner there was 82!!! And she did really well. Just goes to show that anyone can do it...

ooxxoxo

Jennie, you ran the whole way.  Yayyyy.   And your photos look awesome.  Must have been the great food you ate yesterday lol. 

Well, heaps hundreds of people have seen you run now - lets face it, you're a star.  This is the first run of many, good job on telling your body what you expect. 

ps, you've always been a star to me