Above my maximum heart rate?

I am 43, 180lbs and have been working out 3-5 times a week for 5 months. I alternate between cardio and crossfit workouts. During my cardio workouts I usually will run on the treadmill for 3 miles if I run at 6.0 mph our less my heart rate stays about 150 per minute or less, if I push the speed up or do sprints etc… my heart rate goes up to at or sometimes above my maximum of 177 but I dont feel like I am really winded or pushing it too hard. Should I be going above my max or just pay attention to how I feel? My goal is to lose fat and increase overall fitness.

What would be better to get in shape for rugby/mma?

Next fall semester i plan on trying out for the rugby team and if i dont make that i will start mma.
I havent done much in terms of exercising this semester other than going to the gym a few times a week pretty inconsitatnly to run.

Basically i planned on doing a body builder type workout for a month over winter break just to kind of get back into lifting and such and then planned on doing either mark ripptoes starting strength or the stronglifts program once i got back to school.
for my winter break workout it is monday wednesday friday lifting (monday and friday are upper body and wednesday is lower) stuff like curls and pulldowns and stuff like that. this is just to get back into lifting somewhat into better shape. i know its mostly superficial type exercises for bigger arms. i just dont have the equipment to do the good stuff like deadlifts and squats. and then tuesday and thursday i planned on running.

however my friend just showed me this crossfit stuff she does and it looks real legit and i want to somehow incorporate it.

my question is what would be better…focusing on getting bigger by mostly lifting weights or doing crossfit in which i will be lifting weights and running and all sorts of stuff that will make me hate my life.

Planning to set a new marathon PR and would like advice.?

So my next marathon is May 1, 2011 at the Oklahoma City Marathon. I’m really hoping to use every bit of time between now and then to get my time down to around 3:30. I have plenty of free time to train outside of work and my 2 online classes. My last marathon was a trail marathon on a mountain bike trail in the rain, wind, mud, and constant uphill/downhill terrain changes so I’m sure I can best my 4:30 time no problem. What I’m looking to do is increase my Ironman chances in the future. At the same time I’ll be keeping up my cycling and swimming but the focus is gonna be on running. I’m willing to go through just about anything (within reason that is) to keep my Ironman aspirations alive. I’d prefer to keep spending money limited to shoes and gear. Currently I run about 30-40 miles per week incorporating drills such as Fartlek and Yasso 800′s. I also do a lot of CrossFit with emphasis on lower body work. Thanks to anyone who offers their assistance.
Apollenaire: For swimming and cycling it’s mainly a maintenance think right now. I ride and swim about 2 or 3 days a week but no more than 40-50 miles on the bike for a long ride and about a mile to 1.5 for the longest swim along with some tempo swims and some work on my bike trainer. Basically I never go longer than 2-2.5 hours in either sport. Running is the focus right now.

What brand name of Running shoes do you recommend?

I need a new pair of good running shoes for gym and am choosing between Nike and New Balance. I have run only indoors on treadmill, aerobics, strength training and crossfit types of exercise. Whats a better name?

What you do suggest?

CrossFit Spokane vs CrossFit Coeur d’Alene FRAN

crossfit Spokane vs crossfit Coeur d’Alene Mike and Derek do FRAN

Crossfit WOD, “Josh”

Crossfit

CrossFit Games 08 by CrossFit by Overload

crossfit Games 08 by crossfit by Overload

Crossfit Pull Ups

Crossfit WOD with Pull Ups

Crossfit Workout: Grace (30 Clean & Jerks for time)

Duke & Girly do 30 Clean & Jerks for time

CrossFit Push-Jerk OCT 06

crossfit Push-Jerk OCT 06

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