Keep in touch with cruzin_gramps

cruzin_gramps

Male, 62 years, Santa Cruz, United States
Alpine skiing, Hiking/Trekking, Running… (+5 more)

I started running again at age 57 and live to be out on the trails. I'm currently re-building after knee surgery, taking it slow and staying focused on the long view. It's nice to be back. The first test will be Nisene Marks half marathon.

6/6/15 - Nisene Marks Half http://www.movescount.com/scoreboard

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  • Greatest Moves

    • Trail running 3:49'36.7 Average heart rate 141 bpm, 29.70 km

      Placed 14 out of 30, 1st in my agre group. The courese was a nice challenge with 2 river crossings. The last minute course changes added2k ft evelation change. After less than 2 yrs of running it feels good knowing I was the most senior runner in the race and placed in the middle of the standings. Overall I felt good. The last 4 mi after the river crossing was tougher than I expected.

      4.8.2012
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    • Trail running 2:35'39.7 Average heart rate 141 bpm, 19.96 km

      Ran the second leg of the Pacifica 30K. After breaking a hard sweat the cool temp and winds kept it very cold. The jacket came in handy. I felt much more comfortable after dialing back the H2O and gel a bit. I'll be looking at 4 hrs+ for the 30K next weekend.

      15.1.2012
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    • Trail running 4:19'55.4 Average heart rate 155 bpm, 30.00 km

      Total ascent 4468ft. HR battery died about 30 min in. Weather was cold and wet! I seem to have an affinity for races in the rain. The course is great. Lots of technical single track with great views of the coast from Montera Peak. Downhill from Motera Pk was challenging and fun. The second loop on Hazelnut trail was a killer. I feel good having accomplished a 30k at my age and after 15 mo of running. Nice to know I can do what the Dr's said I can't! I'm still looking for the limit.

      22.1.2012
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    • Trail running 3:34'09.4 Average heart rate 141 bpm, 29.74 km

      Added U-Con trial to my usual route at Wilder. had a great run up through the upper end of UCSC then into Wilder ranch. Felt relaxed and kept my pace up and enjoyed the surroundings. Legs started cramping the last 2 mi so had to back it off. Pleased with overall pace. Now time to taper for next Sat.

      2.3.2013
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    • Trail running 6:03'46.4 Average heart rate 121 bpm, 42.17 km

      Well... it wasn't pretty. I made a last minute decision run after another week of a cold relapse. I felt good enough to run and wasn't going to let my 1st marathon get away. I started out good & strong but by Two Harbors my body told me I was going to pull back and my breathing became a limitation. Definitely a good experience in learning my body and running. I am glad I did it and made the accomplishment. Now it's time to get back to health and focus on the net one. I'll do this one again...

      9.3.2013
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    • Hiking/Trekking 2:01'24.4 Average heart rate 137 bpm, 10.97 km

      Snowshoes - half trails, half xcountry. Note to self: change interval setting to 0.2 mi for longer than 5mi. TE was 4.5 before 5 mi mark

      30.12.2010
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    • Trail running 3:15'09.4 Average heart rate 142 bpm, 25.86 km

      Wilder Ranch Loop & Long Meadow Loop - A rather cool Sun AM workout to test the suppliments. Felt considerably better than the last time which was only an electrolyte & a little gel. Working to a 30k on Jan 22nd.

      11.12.2011
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    • Trail running 0:53'17.4 Average heart rate 156 bpm, 6.27 km

      This is definetly the toughest run so far. It's all uphill from start to finish. My goals going in were to finish under an hour and run (jog) the entire run. So I feel good I did both. The last half mile was a mental challenge. I wasn't familiar with the course and when nearing the top I kept expecting to come up over the ridge and then enjoy a short downhill to the finish. Who ever laid out the course is sadistic as the finish was an increasing uphill climb. Even tossed the breakfast! =}

      6.8.2011
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    • Trail running 3:05'54.4 Average heart rate 142 bpm, 24.15 km

      Had a nice run today, Henry Cowell to Wilder Ranch. My longest so far. Lot's of tourists, horses, bikers & hikers. I met the only other trail runner taking the same course but heading back, 30 miles. Very impressive! Nice conversation. Elevation change 1184 ft

      18.6.2011
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    • Trail running 2:18'34 Average heart rate 149 bpm, 21.08 km

      Garrett joined me for my first half marathoin which turned out to be a major mud run. Heavy rain from start to finish kept the pace down. But it still feels good to have made it! Nothing feels better than crossing the finish line! Nisene Marks in the rain IS Jurasic Park. I'd definetly do this one again. Total ascent - 1840 ft. Pace - 0:10'35/mi, much better than expected. Placed 88/155, not too bad for my first and 12th most vintage runner. =}

      4.6.2011
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    • Trail running 1:44'59.5 Average heart rate 159 bpm, 15.06 km

      Elevation change - 1150 ft, total ascent - 2038 ft PR - First TE 5.0. After 7 mo training I'm feeling stronger and more confident. Learning how to relax through the pain. Posture and form are making a difference. Pace = 11:07 / mi

      12.5.2011
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  • Latest Moves

    • Shoutbox

    • bradolwin

      3.3.2015 @ Move 3.3.2015

      What is this??? Core work??? Good Idea!

      • cruzin_gramps

        17.3.2015

        hahaha... of course you know that already. ;-) I, on the other hand, have had to learn the hard way. All the PT keeps pointing me to a regular routine to minimize the injuries. Glad to see your foot is ok.

      • bradolwin

        19.3.2015

        I tell ya, keep up the core exercises, there is nothing better for stability on a long trail run!

    • ThomasWeishaar

      16.2.2015 @ cruzin_gramps

      Thanks for follow, CS. I know how it feels like: to be back - it's great :-) Keep on movin. Greetings Thomas

    • PJAmore

      6.2.2015 @ Move 1.2.2015

      Nice going, CG.

      • cruzin_gramps

        9.2.2015

        Thanks for the shout PJ. I'm slowly slugging away and building my distance back. Your training looks good. Keep on movin!

    • CraigThom

      15.12.2014 @ cruzin_gramps

      Good to see your running again ��

      • cruzin_gramps

        21.1.2015

        I'm having to slow down and focus on re-building a good base. The time off took a bigger toll on my performance than I expected and the change in form is keeping it interesting. It feels great to be on the trails. Your training looks impressive. You're logging quite a few miles. I see that 40 min 10K mark falling soon! ;-)

    • bradolwin

      15.12.2014 @ Move 14.12.2014

      I have had that happen occasionally but not often. Make sure you are synced and the sat info downloaded.

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    • 14 Apps

      • 9
        1

      Real time EPOC

      Running, Guidance. Movescount

      Shows your EPOC value in real time. EPOC (Excess Post-exercise Oxygen Consumption) indicates the amount of extra oxygen your body needs to recover after exercise. The higher the EPOC, the more strenuous the exercise.

      • 9
        1
      • 14
        5

      ORTHOSTATIC HR TEST

      Running, Training. Movescount

      Orthostatic heartrate test is a common way of testing state of recovery. Make an own sport mode for this purpose, set GPS OFF, search for HR belt and set recording interval to 1 second. Do this test every morning by creating a six and a half minute log. Follow the result on daily basis and detect problems before it is too late. Your body will react differently depending on the state of recovery, illness or overtraining. Follow your own values to learn how your body works. This is how it works: Lay down and start the log. First 5 minutes is average rest HR while laying down. Then watch beeps. Stand up and wait half a minute until the watch beeps again. Stand still and let the watch measure one minute average HR while standing. The watch beeps and the test is ready. Orthostatic HR is now shown as the difference between the stand up HR and the rest HR.

      • 14
        5
      • 10
        18

      HR Zones (Karvonen)

      Training. guigui

      Target HR zones calculated with the Karvonen Formula: ((HRmax - HRrest) * %intensity ) + HRrest = THR (Target HR) The App will write down the zone# + the description, for example: Zn 1 Easy / Zn 2 Mod (for moderate), etc. The intensity levels are set to 60-70-80-90 percent, but you can change them in the custom variables if you copy and edit the App.

      • 10
        18
      • 7
        2

      Running Efficiency or Economy

      Running, Training. Anonymous

      Uses heart rate, distance in miles, and time to calculate running efficiency. Will go down as body fat is increased, and up as body fat is decreased.

      • 7
        2
      • 163
        82

      Storm Alarm

      Environmental. Movescount

      Gives a storm alarm when sea level air pressure drops fast enough. The gradient limit is 4hPa per 3 hours.

      • 163
        82
      • 51
        6

      Heart Rate Zones1-5

      Running, Guidance. Anonymous

      Displays your HR Zone 1-5. Function based on RHR(variable) and MHR(variable) and scaled to your HRR (0-100%. The starting zone is 50% and the zone increments are 10%. Zone 1 = 50% Zone 2 = 60% Zone 3 = 70% Zone 4 = 80% Zone 5 = 90%

      • 51
        6

      Cadence Target

      Running, Training. aussieoldboy

      Displays the variance in average cadence against 180 steps/min target. This will assist runners to maintain the 180 steps/min guideline that appears in several running form manuals (EG; POSE, CHI and Natural running). NB. Requires Suunto Foot Pod

      • 32
        21

      Sleeping HR

      Fun. Subbiedo

      This will find your Minimum Heart Rate while sleeping.

      • 32
        21
      • 7
        1

      Karvonen Training Zones

      Training. Bucheror

      ------------------------ The Karvonen formula is the gold standard for training zones. It is based on your Reserve Heart Rate, the difference between your maximum HR and your Rest HR, rather than only the max heart rate. 50% to 60%: Recovery and weight loss zone. 60% to 70%: The heart starts to benefit from the exercise. Slow and long distance exercise. Fat is the primary fuel and therefore good zone for weight loss. 70% to 80%: Aerobic zone - This is the optimal zone to workout in to increase your cardio-respitory capacity or the bodies ability to transport oxygenated blood to the muscle cells and carbon dioxide away from the cells. 80% to 90%: Cross over from aerobic training to anaerobic. Training in this zone will improve performance and dealing with Lactic acid. Training in this zone is felt as hard. 90% to 100%: Red Line Zone - You will only be able to train in this zone for short periods of time. You should not train at this level unless you are very fit. In this zone lactic ...

      • 7
        1
      • 24
        6

      Current Training Zone

      Training. littleStudent

      Shows the current Heart Rate Zone in %, depending on the MHR and RHR.

      • 24
        6
      • 9

      Beats per km

      Running, Training. kemetter

      An indication of personal running (or other sport) efficiency. Indicates how your running pace relates to your heartrate. The unit of this value is [beats per kilometer] and it is calculated on your current HR and pace. Can be used in any sport that uses HR and speed.

      • 9
      • 130
        37

      Current incline

      Running, Guidance. Movescount

      Want to know the real incline of the hill or mountain you are heading up? Use this App to find out. Set this in one of your custom sport modes and press lap when starting each climb to see your real-time incline.

      • 130
        37
      • 118
        17

      Marathon time

      Running, Estimate. Movescount

      Marathon time calculates your estimated finish time for a full marathon in real-time. This is a great tool when striving for a new personal goal. Include this App in your running mode and use it pace yourself to reach your goal.

      • 118
        17
      • 21
        12

      Climb counter

      Trail running, Counter. Movescount

      Climb counter is for running hill sprints. After a couple sprints, it’s easy to lose count. Climb counter keeps track of how many sprints you have done. Just push the lap button once at the top of the first hill. After that, the app will count each sprint and show you the current total count.

      • 21
        12