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Presto Pete's Proofed Pudding

10/16/2015

 
Welcome back to part 3 of the Presto Pete's Personal Training Program for Plateaued Performers. In case you are just tuning in to this broadcast, here are some quick links to Parts 1 and 2 of the Presto Pete Program to help get you up to speed:

http://www.lisabondphotography.com/blog/free-personal-training-with-presto-pete

http://www.lisabondphotography.com/blog/presto-petes-program-for-increasing-workout-speeds


It's time to find out if this program works and if so, is it worth it?  I rely on an iPod and the Nike program that was installed on it to track my progress.  This is not new technology and has been around for several years. Most likely, there is something much better than this app, but it has worked well for me since I've been using it.

The only nuance to the Nike app is that I do not get reliable results as far as distance is concerned. I generally always run the same route every time, so one would expect the same distance to be covered time and again. The iPod is picky about movement and if you stand still for too long it will pause the workout.  That's fine but it can very + or - 1/2 of a mile depending on how bouncy the ride is for the iPod.  That would include what I'm wearing and how loose the iPod is. So, without discussing this any more, suffice it to say that we are not going to look at the distance covered because it is always the same.  We're just going to focus on the time it takes to do this run.

I know from driving the route that it should be about 6.7 miles.  I recalibrated the iPod awhile back and every once in awhile, I recalibrate it by accident, throwing everything regarding distance and miles per hour off kilter.  These are some of the finer details that separate the wheat from the chaff in the science department.

To be fair, we need to compare the same days of the week. Traffic is much worse and can cost considerable time to cross intersections during the week and is much less of an issue on the weekend. If you notice big dips in the curves, it's most likely because I was waiting to cross the road.

Having laid the groundwork, let's look at the actual statistics.
​
Here is a weekday run before Presto Pete's program:
Picture
and after:
Picture

All right, so that's a little hard to read but the "before training" clocks the run in at 1:31:16 and using the new program the clock says 1:22:27.  That is really awesome.

Now let's look at the weekends.
​
Before the training program:
Picture
and after:
Picture
Before the program I ran it in 1:32:10 and after it looks like 1:24:03.

Now I can hear some of you out there saying "That's really cute Lisa but I don't see any difference between the times of your weekday and weekend runs so what kind of reliable personal trainer are you?" and the answer is I don't have an answer. It's almost like I stopped off and had a doughnut or something on Sunday except I didn't.  I'll see if I can drum up a better explanation for you soon.

It's early in the experiment to see how this will impact my speed overall, but so far utilizing Presto Pete's Program has shaved 8-9 minutes off my run. I have definitely impressed myself and I hope you too.

Of course there are lots of sub-tests that could be done such as alternating sprints with slower activity. And maybe I will do something like that, but for now, this program will return to it's regularly scheduled broadcast of photography, music, food and Minnesota.
​
As always, thanks for stopping by and for those of you in the States, I hope you are enjoying the Fall weather.

Presto Pete's Program for Increasing Workout Speeds

10/8/2015

 
Last week, I talked about an idea that I came up with for a way to improve workout speeds. If you missed the post, here is a link to it:

https://lisabondphotography.wordpress.com/2015/10/02/free-personal-training-with-presto-pete/

I promised that I would come back this week and give you a list of songs from my iPod library that matched the Presto tempo of 192 BPM (beats per minute) or higher.  Here is that list:

Picture
©2015 Lisa Bond Photography
There were more songs that could have been added, but I knew I had more than enough to get me through a typical run, so I stopped with 49.

Now in the event you are thinking, "Well, that's really nice Lisa, thanks for thinking of us, but I personally don't like any of those bands, so how can this possibly help me?", I am prepared.  Here are 3 videos demonstrating 192, 200 and 208 BPM.  And to tie back to my post from last week, I am using "Fell In Love with a Girl" by The White Stripes so you can see how to best put your songs through the metronome rhythm test.​
​Alternatively, but not nearly as interestingly, you can use an online metronome. Yes it is true, not only is there an online metronome, there are multiple online metronomes.  Here's one example:
​https://www.metronomeonline.com/
​ If that wasn't the icing on the cake, it turns out that somebody figured this out long ago and I am a day late and a dollar short to inventing the first training program specifically structured around metronome speeds.


#GOODGRIEF @CharlieBrown

Never one to give up more than momentarily in the face of defeat, I decide to carry on.

Here is a video of a song that is almost a perfect match to 192 BPM.  The song is "Super Bon Bon" by Soul Coughing.  Have a listen:
Come back next week when I show you the workout charts using my old Playlist versus my new "Presto Pete" playlist.

I hope you are or were enjoying this experiment and as always, thanks for stopping by!

Free Personal Training with Presto Pete

10/2/2015

 
Picture
©2015 Lisa Bond Photography
Have you ever wished you could run a little bit faster or work out a little bit harder?  It can be challenging to make yourself do anything faster if the only person telling you to do it is yourself.  If there is someone hollering at you to go faster or if you have the pressure of someone passing you on a bike or on foot, it is quite instinctive to speed up whatever it is you are doing.

I have been wishing for some time now that I could kick myself in the butt and run a little bit faster then my barely-moving-pedestrian-shuffle. Once I even hired a personal trainer to go on a run with me to see what he could do to improve my time.  He ran faster than me all right. Since I was trying to keep up with him I naturally ran faster.  But the next time I ran and he wasn't there, I was back to my old cadence.

One thing I realized is that have I tendency to run to the speed of whatever is playing on my iPod. Try running to a slow song and you will find it difficult or that you have slowed way down. Now try doing it when you have a hill to climb and you will think you are going to die. The top of the hill looks miles away. I noticed a couple years ago that when a particular song came on from my playlist, I always ran much faster.  I've witnessed the same thing happen in my biking class.  Everyone starts peddling faster when an upbeat song comes over the speakers.

I recently decided to investigate this a little more. Could there be any other songs that had the same tempo?  What if I strung those songs together? What tempo was it and could I do my entire run to that song looping endlessly (yawn...boredom) or any other songs that matched that speed?

First off, I had to determine what the speed of that song was that made me run so fast.  Take a listen to "Fell In Love with A Girl" by The White Stripes:

(this particular video includes a mid-song rap by Jack which is not in the studio recording of the song, if you decide to purchase/download it)

Employing an available metronome in my laboratory, I continued to increase the tempo until I found a match.  I decided that this tune fell in the range of 192 BPM (beats per minute), commonly referred to as Presto in the music world.  That gave me something to work with. Now I could start seeing if there were other songs that were 192 BPM or higher. Using the very limited library of music on my iPod, I started searching for likely candidates one-by-one. 

Come back next week when I publish a list of those songs and show you graphical evidence of how my workouts changed and your's could too.

As always, thanks for stopping by and have a great weekend.

    Author

    I am a photographer who lives in Minnesota.  I blog about Minnesota, photography, music, food and miscellaneous topics.

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