BOB240   6,052
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Zen and the art of maintenance

Age is no barrier.

A mans blog

BOB240 is yoda: Improve or improve not there is no maintain

On maintenance: People will always tell you to your face if you are losing weight. No one tells you when you are putting weight back on..

There are a million web pages on how to lose weight but hardly any on how to keep it off!.

- The likelihood of regaining weight when you reach goal is 80% - 95%.
- When you've maintained for 2 ...
Age is no barrier.

A mans blog

BOB240 is yoda: Improve or improve not there is no maintain

On maintenance: People will always tell you to your face if you are losing weight. No one tells you when you are putting weight back on..

There are a million web pages on how to lose weight but hardly any on how to keep it off!.

- The likelihood of regaining weight when you reach goal is 80% - 95%.
- When you've maintained for 2 years the likelihood of regain drops to 50%.
- When you've maintained for 5 years the likelihood of regain drops to 27%!
Read More About BOB240 (Updated November 3)




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 current weight: 196.0 
 
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Member Since: 2/14/2012

SparkPoints: 6,052

Fitness Minutes: 1,285

My Goals:
Getting a good plan for "maintenance"

The weight loss of 50 pounds was easy..now things get hard...

Aim to spend three hours in the gym/week MAXIMUM

High intensity sessions with overload


My Program:
http://teams.sparkpeople.com/StayingPower

Gymlog spreadsheet:

http://bit.ly/MP6rl0

Personal Information:
UK based - a Brit.

As an athlete ( 25 years ago) I was very good.

By January 2012 I was very bad......

Now I'm a little better

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Member Comments:
BERGBA7
3/27/2015 8:56:14 AM

Hi Bob, I would like your advice on my running training. I think you said that you were an athlete in your previous life...
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For some reason I think you might be the best person to ask for help with refining my running training plan.
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Goal - run 2 half marathons until the end of the year:
Number 1: July (with my sister) realistic time - finish in under 2h30min
Number 2: October (alone) high set goal - finish in 2hours

Starting situation is the following:
I run regularly 10km in 55 minutes and my longest training run this season was a 15km in 96 minutes. My resting heart rate is between 58 and 60 beats per minute and I am turning 40 this year so maximum heart rate is about 180 (Which I have never reached-my peek was 168beats/min during some interval training until now).

My training plan for the following 3 months is simple:
run 4 times/week & do 2 strength sessions/week:
-one interval training (I have a circle in a park that is about 300meters, which I use for the intervals)
-one relaxing 10km
-one medium fast run (starting with 11km and getting to 15km)
- one long slow run (starting with 15km and going to 21km)

I just got a running watch with heart rate monitor and I am trying to figure out what would be the best heart rate zones to work in for each run... Could you help me with that?

How would you do it for the interval training? Just going as fast as possible? What about a relaxing 10km is a heart rate of 120-130 good for that? If I want to push just a little in a medium run should I then go to 140-150? What about a long slow run, what is the heart rate for that one?

Also, is it enough to do 2 strength training sessions with dumbbells (squats, lunges, and upper body) in addition to the runs to have enough strength for the hills? What should my heart rate be during strength training?

I hope I don't bother you with this questions and would be happy to get some of your insight about the training set up.
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BERGBA7
2/28/2015 4:58:02 PM

Still grinding the gym sessions?
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Happy first day of meteorological Spring!
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BERGBA7
1/20/2015 3:36:55 PM

Nope, No concert in the UK anytime soon - unfortunately... but maybe it will happen one day! Have a great week!
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BERGBA7
1/9/2015 1:44:27 PM

I have not tried archery yet, but who knows - I might enjoy it!
Keep on going working on yourself!
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BERGBA7
12/9/2014 3:43:25 PM

Thanks for leaving such a positive trace of your passage at my music video blog. Hope you are doing well, enjoying archery and your kids. Have a great Holiday Season.
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