treadmill - AnnaTheApple

July 17, 2014July 17, 2014

My VO2 Max Testing

When my running/massage therapist friend Kyle asked if I would be interested in doing a VO2 max test for free I literally jumped at the offer within seconds. I think my response was “hell yeah!”.

VO2 max is (according to Wikipedia) “the maximum rate of oxygen consumption”. It’s basically how well your body can use the oxygen that it’s taking in and is a measure of fitness. People with a higher VO2 max level will be able to take in and use more oxygen than someone with a lower VO2 max level and can therefore can work more intensely.

It’s one of the reasons many athletes do altitude training. Altitude training (at a specific range of metres above sea level) produce more red blood cells to compensate for the fact that there isn’t as much oxygen available. Then when the athlete goes back to sea level they’re at an advantage as they have a lot more red blood cells than previously and therefore can run harder and faster for longer because they have more oxygen available <—please correct me if I’m talking codswallop, I’m clearly no expert!

Unfortunately finding out your level is not something you can really do without going through a proper extensive test on a treadmill with blood sampling and measuring your oxygen intake – which can be quite pricey. So I was so chuffed to be able to have mine tested for free!

It’s part of a study run by Southampton Solent University – the other week they had the whole of the Southampton football club come in and get there’s tested. Very cool.

I knew that this would be hard. It’s no secret that I hate running short distances and I hate that feeling of max effort when your sprinting. I’ll never be a fast sprinter and I’ll never get my 5k time significantly down as mentally and, very likely, physically I just don’t have that drive in me. I like long distances, getting into my stride and just enjoying the run. But for this test it was all about max effort. Oh joy.

I turned up feeling very nervous and without any real idea what to expect (apart from running on a treadmill). I had electrodes attached all over my chest, shoulders and hips. Embarrassingly I had to take my top off for the entire thing, but luckily I was wearing a sports bra which is kind of just like a crop top anyway but I still felt fairly naked.

The tester, Grant, took some readings of my base-line HR and other bits and bobs to make sure I didn’t have any pre-existing issues. None were found, whew. Then it was time to get warmed up and begin the tests.

The treadmill was huge and there was no computer screen to show how fast and far you’re running. This was frustrating – I like feedback! The treadmill was also facing a wall.

I’d be running three minutes and then would jump to straddle the stationary sides to get my blood quickly taken, then I’d jump back on the treadmill which would then increase by 1km/hour and another three minutes would commence. This cycle would continue for however long I could keep going.

The pace at the start, as you can imagine, was easy peasey and I trotted along thinking “pft, this is nothing”. But as the three minute intervals went on it started getting a lot harder. For example (if I’ve worked this out correctly), say the pace was 9.40mins/mile the next interval would be 8.49mins/mile, then 8.06mins/mile, to 7.30mins/mile. These are quite significant jumps. And three minutes is actually quite a long time. Especially when there’s nothing to look at or listen to apart from Grant’s occasionally “doing well, getting great data” which I imagine are his stock phrases he tells all his participants… 😉

Three minutes is a long time and I longed for those 10 seconds of pause where my finger would be pricked and blood would be taken. I started counting down the minutes and found myself despairing when I realised I’d counted too quickly!

It started just getting too hard. I tried to push on but I found myself moving back on the treadmill as my pace just couldn’t keep up. I was harnessed in so there was never a danger of falling off but I knew it was time to stop. I finished and was very much finished. Sweating like a beast.

I instantly felt disappointed. Why couldn’t I go on for longer? It was very frustrating. Grant said my results were good when I asked him – but I think he was trying to make me feel better as he could tell I was disappointed. The only point of reference I had was that Kyle had said he’d lasted for 30 minutes. I lasted for just 20. Never mind that Kyle is a 5min/mile runner and also male! And I know I’m not in as good a shape as I was this time last year, but still the competitive and perfectionist Anna was not consoled.

Results

My VO2 max magic figure is 56 and I have a resting heart rate of 53. Both of these are pretty good as a female and, despite my initial disappointment, on reflection I’m really pleased with these numbers. I’m not sure if I’ll be able to improve my VO2 max score. Some people can, some people can’t – Paula Radcliffe’s never changed from when she was a young girl to when she was an Olympic athlete (but she was very, very gifted anyway). And it’s unlikely I’ll get tested again, but it’s good to know!

I got a neat report as well with lots of my data and figures that I could geek out over (and scratch my head in confusion). Essentially though some important figures for me were my training zones. I wear a heart rate monitor and obviously my Garmin so it’s nice that I have some actual figures that I can run by in order to hit certain workouts.

Pace

Easy Run

<162

>8min/mile

Steady Run

162-172

8-7.26min/mile

Tempo Run

172-185

7.26-6.26min/mile

Interval Run

>185

<6.26min/mile

Obviously over time (hopefully) I can improve on the paces with more training. But who knows!

Have you ever had a VO2 max test done?

Do you ever get unreasonably disappointed in yourself? I have high expectations for my performance and I’m a perfectionist so always want to be the best I can be. Often though this can cause me a lot of disappointment and frustration (hello injuries).

Do you use a heart rate monitor to work out?

February 1, 2013

Week recap

Hi all! And it’s Friday! Honestly this week has positively zoomed by, which is always lovely. I’m glad to be back at home after going to Derby again! Here’s a recap of my week. This might be a bit long, so apologies in advance!

Monday I did a 6 mile run which as I’ve said previously was really hard as I was still tired from the long run at the weekend. I should have delayed the run until the Tuesday but foolishly didn’t.

Though I’m happy with those numbers, I’m not happy with the run. It was a struggle the whole damn time. I’d much prefer a slow and enjoyable run then a fast and difficult one.

Tuesday I decided not to run – good decision! I needed to let my body rest. I love running but I need to give it time to ‘heal’. In the evening it was my mother-in-law’s birthday so we went out for dinner with her and Ben. It was such good fun. We caught up and celebrated with good food and, because I was driving, they had a few glasses of wine. I’m not a big drinker so I don’t mind at all not drinking! I love a big glass of diet coke, such a treat.

The food was deeeeelicious. For starter, I had scallops:

Heavenly!

Then for main I was craving something meaty, so went for half a chicken in a Mediterranean marinade with roasted vegetables.

Though I usually hate the skin on chicken, this was so crispy and yummy it couldn’t possibly not be eaten. It was really infused with flavour.

And well, a celebration isn’t a celebration without some pudding surely? Ben went for a knickerbocker glory.

I think he was happy

And Ben’s mum and I shared a PUDDING PLATTER. Now clearly these are not mini-versions of ordinary puddings. No, no. These are full sized fat boy puddings. And yes, of course we ate it all.

Chocolate brownie, treacle tart, crème brûlée, apple crumble, custard and ice cream. Hello heaven, I have arrived. Though I must admit Ben took the crème brûlée off our hands as we both weren’t big fans. And let’s be honest here, people, there was some strategic planning that had to be done in terms of how much our stomachs would allow.

So a really lovely evening. Good food and good company

Wednesday I went running with two guys at work at lunchtime which went really well, despite being fairly windy. I didn’t feel that I had to run next to them the entire time so ‘sped’ off from them a bit towards the end as I wanted to make it worthwhile to me. Sorry if that sounds really arrogant, but they don’t run on a regular basis like I do so I had a slight advantage on them. I got a cheeky 3 miles in under 24 mins which I’m happy with

Then in the afternoon I headed up to Derby with another colleague, arriving there in the evening ravenous for food. We picked the hotel restaurant for sheer ease and the fact that it was good the last time we came up.

I had a haddock fishcake with a poached egg and mustard sauce with courgette parmesan frites on the side. Absolutely delicious. I was dubious ordering the fishcake as it sounded quite dull (hence ordering the frites) but it was so chunky and fluffy and the sauce, though quite rich, was a great accompaniment. Do I need to tell you how good the frites were??

In the morning I headed to the gym for the ~~dreadmill~~ treadmill. I made the below interval plan to follow beforehand as I didn’t want to just run aimlessly because I’d die of boredom.

I was a sweaty mess afterwards! It was just over 3 miles in 36 minutes in total.

After getting showered, I got into my smart stuff again. At work usually it’s all very casual, but when we’re on a customer site I wear much more smart outfits.

Ohhh and I had such a hair-washing related disaster. I always take little travel pots of shampoo and conditioner with my when I go away. Just generic little pots that I fill up myself with whatever I have at home. I still had some left from last week so just topped it up. When I was in the shower after shampooing my hair I grabbed my conditioner only to find it also contained shampoo. Clearly at home I’d just mindlessly filled the wrong pots. Idiot that I am. But in the end my hair was alright. Just a bit less shiny! Really confusing for me in the shower though haha.

Then breakfast. Now last week I had bacon and eggs and though I did enjoy it, you know me…I love my oatmeal. So I asked the waitress if I could order some (as there wasn’t any at the buffet area, nor any menus) and, hurrah, she said that was absolutely fine.

Obviously with a good mug of black coffee and water. Comparing to last week, porridge definitely fills me up for a lot longer than bacon and eggs.

Then a day full of meetings, with a brief stop for buffet lunch. Once again lots of ‘picky’ food and sandwiches.

I had this and another ham sandwich (bit of baguette?) and a mini scotch egg. Not normally something I’d have for lunch but definitely filled a whole. By the end of the day, my brain was whirling with all the information and talking that had happened.

As a reward for our hard day, we decided to go to Jamie’s Italian again…well, if we must!

Sorry, bad lighting (again…). This was fish plank which basically was a board full of fishy delights: smoked salmon, a piece of bruschetta with mackerel pate, a slice of fontina cheese with a sweet jam on top, some shell fish, a salad of shredded carrots and pickles, and then a couple of sardines (pilchards?) in a breadcrumb with a tartar sauce for dipping. Ermmm, amazing! It sounds a lot but each thing was very small so it was like a tasting platter.

As much as I really wanted to eat the turkey Milanese again (I love, love that meal), I decided to try something else. Plus I was loving the fish!

I had a piece of white fish baked in a bag with a tomato sauce and shell fish alongside. This was all on top of some amazingly fluffy bulgur wheat.

I hated it

As much as I was loving the meals, I’d now eaten out three nights in a row (each time two courses) and my tummy was feeling a bit worse for wear. I went to bed not feeling my best I have to say. Nothing against Jamie’s food OBVIOUSLY. But I think I was starting to get tired of all this rich and new food. Sometimes you just want some good old fashion chicken with sweet potato, you know?

Today I woke up really not wanting to go to the gym. I dragged my bum there though and thought I’d just try a quick run and then see how I felt. I had planned to do some hill running. Ha. That didn’t happen. I watched some news on the TV while running and it helped take my mind of the dullness and the fact I didn’t want to be there. In the end though I ran 4 miles!

Mind over matter and all that! Then I got myself showered and smart for the day.

When I’m in a hotel room I like to make as little mess as possible – is that weird? I always unpack only the bare minimum and pack away stuff as soon as I’m done with it. I’m a bit OCD like that – I just like no clutter Anyone else the same?

Thankfully today was only a half day so we left at midday and I was home by 3ish. I’ve been on a mad tidying and washing spree as we’re off tomorrow skiing. I still need to pack and do some ironing but I thought I’d write my last post before I go on holiday.

I plan on getting up early tomorrow and getting in a 12 mile run. I’m panicking a bit that all the work I’ve done on my endurance in my long runs and general speed will disappear while I’m off skiing. I know this is ridiculous but I just hope skiing sort of maintains something! It’ll be fine. Stop being stupid, Anna.

Right, you lovely people, have a lovely weekend and week! Please keep your fingers crossed that I don’t break something – I’m so clumsy, if I was to hurt myself it would probably be falling over while walking to a restaurant.

What do you have for breakfast in hotels when you can’t have your normal stuff?

Do you like to keep things tidy when you’re away, or do you just relax and not worry about it?

Do you prefer wearing smart stuff to work or more casual?

January 26, 2013

Up ‘North’ on business

Happy weekend all! I’m so glad it’s the weekend. This week has been fairly busy. I left the office on Wednesday afternoon to drive up to Derbyshire as we had a customer workshop Thursday and Friday. Now I live in the South (of England), Southampton to be exact. I would class myself, obviously, as a Southerner. And I know Derbyshire isn’t actually in the North, it’s in the Midlands. However, anywhere past Reading is pretty much North for a Southerner. So it felt quite northern to me! I love the northern (and midland!) charm that people have – the more-willing-to-help and polite people seem to be. Southerners can get swept up in the rat race and become a bit impersonal. So it was nice to be there.

But anyway, we got there around 7ish, checked in and then headed out to find some food. I Googled the area and found there just so happened to be a Jamie’s Italian nearby… After a nightmare of driving around trying to find a car park nearby (literally seeing the restaurant but not actually being able to get to it). Finally after parking and walking in the FREEZING cold (it’s colder up north ) we made it!

I straight away needed a hot drink so ordered a peppermint tea. It came in this beautiful heavy little tea pot. I asked the waitress where I could buy one but she couldn’t remember. Ahh well.

Sorry for the terrible photos, the lighting was terrible and I only had my IPhone.

And then we were seated. I ordered mini chilli’s stuffed with tuna and herbs with the starter.

Now call me boring but I already knew what I wanted for the main as I’ve already been to Jamie’s before for my hen do and I loved what I ate then. So I went for it again: the turkey Milanese.

Again, appalling photo. Basically it was turkey with a light crumb topping with mozzarella in the middle and an egg on top. Ohhh it was just as good, maybe even better, than I remembered!

Then we went back to the hotel and to our rooms.

Though the bed was lovely and comfortable I just couldn’t sleep. It’s really hard without Ben and without my usual home comforts. And what was really annoying was in the morning I could hear other people’s alarms going off, like the vibration and standard IPhone ringtones. I’m such a light sleeper it woke me up (30 mins before my own alarm). And what was worse was that one of the people was clearly having issues getting up as they kept snoozing it. I wasn’t happy.

The hotel had a gym so I thought I’d keep up with my running schedule and run on the treadmill.

I am hugely impressed with anyone who runs regularly on a the treadmill, and for long distances. I forgot how much I hate it. I like to zone out and just run, occasionally checking my Garmin for pacing and times. I hate having the stats right in front of me. I find myself counting down either seconds or 0.1 of miles. Seriously I couldn’t run further than 3 miles, and that was hard work.

So I pretty much ran 3 miles, starting at a pace of 8.30mins/mile and then jumping it up to 7.30min for around 1-2mins throughout to get some intervals in. Normally I find this absolutely fine outside, in fact I tend to run faster intervals. But honestly, I just couldn’t bear it.

Then it was shower and, because we were with a customer, time to look smart!

And then breakfast time.

No porridge for me. All they had was the makings for a full English, cereal, toast and fruit. So I had a plate of bacon, scrambled egg, tomatoes, mushrooms and a cheeky bit of black pudding. And then had a bowl of fruit salad afterwards. It was good but it definitely didn’t fill me up as well as oatmeal usually does.

Then on to our meeting in the world’s warmest room. I’d much rather be too warm than too cold but even I was starting to get a sweat on in this tiny room where 12 other people were crammed in. And then a buffet lunch. I hate buffets. I love them, but I hate them. I like to have a plate full of food and leave it there but with a buffet you go for a little bit and then a little bit more and before you know it you’ve had about two large platefuls! Well, maybe you have more restraint than me?

This is the only photo I could sneakily take without my fellow colleagues looking at me like I’d lost my mind. Believe me when I say this really wasn’t it…I said last post I’m more of a protein lover than a carb lover and I felt quite bloated and uncomfortable after eating so much bread as I’m just not that used to it. OK the above doesn’t really show much of a carb fest going on, but bare in mind this was one of the plates I had…

Then after a long afternoon of a continuation of the long, warm meeting we headed back to the hotel and decided to just eat there as it was a lot easier than venturing out into the cold again and going through that painful process of parking and walking miles.

For starter I had salt and pepper squid with a chilli jam sauce. Again poor photo due to trying to be inconspicuous.

And for main I had a Moroccan chickpea stew with couscous.

Both courses were really good, surprisingly good actually as I usually find restaurants at standard hotels aren’t that good. I was missing my normal food from home though. I know that sounds silly but though I enjoy eating out and eating different food from usual, I find it quite taxing (maybe not the right word) when it’s every single meal. I don’t usually eat a big meal in the evening and so when we parted to go to our rooms I needed to stay up to just digest. Which actually wasn’t an issue considering my room had Sky! What a luxury! Actually my room was pretty darn good. All the coffee and tea was Starbucks! So obviously I took some home with me…

How generous is that??

I wasn’t planning on doing another run at the gym the next morning but just wanted to mosey around at the weights and maybe do some rowing as I quite enjoy that and I never usually get the chance to go to a gym. However, I woke up raring to go and jumped on the treadmill (OK maybe not jumped) and did some really good intervals (7min/mile!) for three miles with a warm down. Still boring as hell but I had the energy to fuel me (all those carbs I expect).

Though I wasn’t in the gym mega early – only 7am, it was still a surprise to see so many people at that time in the morning. Normally in the week when I go out to run in the morning no one is about and it’s dark and quiet. It was a shock getting into the gym and it’s practically pulsating with all this energy and movement going on. I just wasn’t prepared. I barely say good morning to my husband at this time in the morning let alone have full on conversations about what I go up to last night.

I had some time so I thought I’d have a look around as it was quite a big gym with loads of equipment. I found myself a Power Plate! I’ve never used one before but had always been intrigued.

It was the strangest feeling, all that vibration going on and trying to do squats and lunges. Not entirely pleasant I must say. I managed two sets of squats and lunges and called it a day. Maybe I’ll try again some time but I just wasn’t sure about it.

Then another day of meetings (and another buffet) then a long drive home. I was so glad to be back home with Ben and Alfie. I just made myself a quick omelette for dinner and went to bed.

I do enjoy going away for business and staying in hotels and eating out but it gets tiring. You miss the comforts you’re so used to at home…that night-time hot chocolate, good night kiss from the husband and the furry dog lying on your chest in the morning staring you down waiting for his walk. You forget how lovely home until you’ve been away

Do you go away on business a lot?

Do you enjoy staying in hotels?

What do you prefer: running outside or on the treadmill?