Leafing through rec.running, I read new runner's message of 12 Dec 2004:
Quoted message said:I started jogging a year ago. I have worked up from 5 minutes to 30
minutes and have lost 20 pounds and am down close to normal weight.
Male Age 40
6 ft 0 -- 180 pounds.
Congratulations! That's impressive. I assume that by "normal weight" you
mean you are in the normal range based on the standard charts and tables
(BMI). As you probably know, these charts can be way off, mostly due to
lean muscle mass differences between individuals. But they certainly are
a good place to start.
Quoted message said:I have heard that the guideline is to train at no higher than 80% of
maximum heart rate -- which for my age would = 144.
80% would be the upper limit unless you're doing some sort of speed work.
How did you calculate your MHR? It appears that you used the classic 220
- age formula. All you really know from these formulas is that there's
about a 95 percent chance that your maximal heart rate is within 20 beats
per minute of the predicted vaule. It's better to do a performance test
to determine your actual maximal heart rate.
Warm up thoroughly and then run 3 high-intensity 600-meter repeats up a
moderate hill, jogging back down right away after each one. If you run
these 600s all out, your heart rate should be within two to three beats
of maximum by the end of the third repeat. YMMV
If you're not up to doing this test, there are several other formulas you
can try. Just do a search for "maximum hear rate" or "heart rate
reserve" on http://groups-beta.google.com. After you read all that, I'm
sure you'll be completely confused. ;-)
Quoted message said:I jog on the treadmill for 30 minutes at speed = 6.0 mph (10 minute
mile).
Heart rate after 10 minutes: ~140
Heart rate after 20 minutes: ~150
Heart rate after 30 minutes: ~160
Should I slow the speed down so that my heart rate is lower?
I am breathing pretty hard at the end, but I almost always finish.
Yes, I would start more slowly. Not knowing your true MHR, it's hard to
say, but maybe start out in the 130-135 range and don't let it get above
145. Consider taking walking breaks if your heart rate goes over the
upper range. Walking breaks are a common practice for beginners to
lengthen their workout time without stressing the body/heart too much.
Quoted message said:I want to increase my pleasure, and slowing down would likely do that,
but at the same time, I do want to get a workoout.
Once you can a grip on your real MHR, you'll realize where your training
range should be for a long run.
Quoted message said:I feel sort of bad that I am getting tired with just a 10 minute mile
pace. I have been doing it ~5 times a week for several months and
would have thought that my fitness would be better by now.
Are you doing 30 minutes every time you run? Alternating hard and easy
workouts will allow the body to adapt to the stress you are giving it. I
suggest a beginner's running program such as one of several at
http://www.runnersworld.com. Some of these incorporate walking, which may
be what you need. Maybe even shoot for a local 5K race as a goal to
improve your running. Also, check out Bob Glover's "The Runner's
Handbook." There's a lot more to this running stuff than hopping on a
treadmill for 30 minutes.
Quoted message said:I am interested in maintaing my weight and increasing my metabolism
For weight maintenance/loss, the amount of distance you cover is what
really matters. This will determine the amount of calories you're
burning. It doesn't matter if you run it, walk it, or both. So don't feel
bad about trying one of these run/walk programs or slowing down your
pace. The goal is to improve your fitness by allowing your body the
chance to improve.
Quoted message said:so that I can occasionally eat junk food without gaining weight.
Isn't that why we all run? ;-)
Phil M.
--
"What counts in battle is what you do once the pain sets in." -John
Short, South African coach.
