running & HRM

"scribble" <[email hidden]> wrote

Quoted message said:

I have been running for a few years and I use a HRM occasionally.
I do long easy runs (at 160-170 bpm) and sprints (at 170-180 bpm).
I do not go lower than 160 bpm, or higher than 180 bpm. That gives me
a limited maneuvering room in terms of varying intensities.

Are you serious? I don't know of any elite runners who run "easy" runs at
that high a heartrate. Easy is usually in the 130-145 range. Even for the
big guns.

Also, the difference in HR between your "easy" and "sprint" speed is
microscopic. For instance, my easy runs are from 130-135 and my "sprints"
get into the 170's.

If you have a hummingbird heart (I have a friend with a max of 240), you may
be an exception.

At any rate, most training regimens have you do easy runs at a significantly
lower effort level, something like 65-75% of max heartrate...

-- Dan

scribble said:

Hello Group,

I have been running for a few years and I use a HRM occasionally.
I do long easy runs (at 160-170 bpm) and sprints (at 170-180 bpm).
I do not go lower than 160 bpm, or higher than 180 bpm. That gives me
a limited maneuvering room in terms of varying intensities.

I think I have hit a plateau for some time and it is frustrating.
I am not preparing for a race or anything. I just do not want my
body to adapt to the runs I am doing. How shall I introduce more
variety? The HRM could be a useful tool.

Does it make sense? I used to read the Galloway book. Time to re-read
it?

I agree with Dan. Your easy runs are too hard and/or your hard runs are too easy.

Another thing -- distance runners don't do "sprints". Training for distance is
all about endurance, and you don't get that from doing "sprints".

What sort of training program are you on right now ? Could you post a typical
training week, including approximate pace for each run ?

Cheers,
--
Donovan Rebbechi
http://pegasus.rutgers.edu/~elflord/

Quoted message said:

Are you serious? I don't know of any elite runners who run "easy" runs at
that high a heartrate. Easy is usually in the 130-145 range. Even for the
big guns.

I don't think I belong to elite runners. I run (almost) daily for
30-60 minutes. I figured, if I made the easy runs harder, it would be
more efficient
in terms of time spent. So I avoid low HR intensities (like 60%-70%
max HR). Is this where I screwed up? I have been thinking something
might be not quite right.

However, I am used to it. I can maintain 160-170 for 30-60 minutes
without hurting myself.

Quoted message said:

Also, the difference in HR between your "easy" and "sprint" speed is
microscopic. For instance, my easy runs are from 130-135 and my "sprints"
get into the 170's.

"Intervals" might be more appropriate. I can not go much above 180. I
think my max HR is around 190; I can't be sure. No I am not a
hummingbird.

I try different intensities, but the range is small.

Quoted message said:

If you have a hummingbird heart (I have a friend with a max of 240), you may
be an exception.

At any rate, most training regimens have you do easy runs at a significantly
lower effort level, something like 65-75% of max heartrate...

-- Dan

Quoted message said:

I don't think I belong to elite runners. I run (almost) daily for
30-60 minutes. I figured, if I made the easy runs harder, it would be
more efficient in terms of time spent.

Actually, daily runs in this range are not as efficient as varying the
intensity. Your body needs more than 24 hours to recover from a hard
effort. That's the reason for either running slowly (<75% MHR) or taking
the day off.

Quoted message said:

So I avoid low HR intensities (like 60%-70% max HR). Is this where I
screwed up?

Most likely, yes.

Quoted message said:

I have been thinking something might be not quite right.

As Donovan said, posting your weekly schedule would be helpful.

Quoted message said:

However, I am used to it. I can maintain 160-170 for 30-60 minutes
without hurting myself.

But is your running performance improving?

--
Phil M.

The finest command of language is often shown by saying nothing. ­­ Roger
Babson

Hello,

No I am not improving. I think I need some discipline badly. I don't
have something like a schedule. I go to the gym, warm up, and run for
about 30 minutes. I change the speed randomly between 7 and 8 mph
(8:30 and 7:30 pace). Once a week I do a 60-minute run. And I take one
day off every week. That's it.

I should not wait until now to seek help. Thanks for the diagnosis.

James

scribble said:

Hello,

No I am not improving.

If you slow your easy runs down to an easier effort (be able to converse
with someone or sing or whatever), you should be able to run harder on
your hard days.

Improvement comes from stressing body then recovering.

Quoted message said:

I think I need some discipline badly. I don't
have something like a schedule.

A lot will depend on what your short- and long-term goals are. You said
you weren't training for a race right now. Will you be training for one,
or are you looking at fitness, or how fast you can run xx distance, or
just enjoy running - apparently on a treadmill?

Some people need a schedule to work from, others like myself (at least
so far) do better with more flexibility and weekly (approximately)
(monthly in winter) stepping stones to some goal. [That said, I may put
a little more structure in summer running since there's so little time
and so many opportunities that I need to prioritize things.]

I go to the gym, warm up, and run for

Quoted message said:

about 30 minutes. I change the speed randomly between 7 and 8 mph
(8:30 and 7:30 pace). Once a week I do a 60-minute run. And I take one
day off every week. That's it.

This actually is a schedule, although you don't vary your duration or
effort by much. Look at alternating hard and easy days as well as weeks.
You might look at some on-line schedules for varying race distances for
a starting point or someone here may suggest something. You really need
to give the group an idea of what you're trying to achieve with your
running for them to provide useful help.

Good luck.

Dot

--
"So many people get stuck in the routine of life that their dreams waste
away. This is about living the dream." - Cave Dog

Dot said:

scribble said:

Hello,

No I am not improving.

If you slow your easy runs down to an easier effort (be able to converse
with someone or sing or whatever), you should be able to run harder on
your hard days.

I don't talk while running, but that wouldn't be a problem. I don't
feel stressed.

Quoted message said:

Improvement comes from stressing body then recovering.

Quoted message said:

I think I need some discipline badly. I don't
have something like a schedule.

A lot will depend on what your short- and long-term goals are. You said
you weren't training for a race right now. Will you be training for one,
or are you looking at fitness, or how fast you can run xx distance, or
just enjoy running - apparently on a treadmill?

First, don't get hurt (I used to have shin pains.) Second, work on my
cardio fitness. How fast I run isn't that important. Of course, if I
see
improvement, that would be even better.

Could I have done harm to myself with the running I have done?

Quoted message said:

Some people need a schedule to work from, others like myself (at least
so far) do better with more flexibility and weekly (approximately)
(monthly in winter) stepping stones to some goal. [That said, I may put
a little more structure in summer running since there's so little time
and so many opportunities that I need to prioritize things.]

I go to the gym, warm up, and run for

Quoted message said:

about 30 minutes. I change the speed randomly between 7 and 8 mph
(8:30 and 7:30 pace). Once a week I do a 60-minute run. And I take one
day off every week. That's it.

This actually is a schedule, although you don't vary your duration or
effort by much. Look at alternating hard and easy days as well as weeks.
You might look at some on-line schedules for varying race distances for
a starting point or someone here may suggest something. You really need
to give the group an idea of what you're trying to achieve with your
running for them to provide useful help.

Good luck.

Dot

--
"So many people get stuck in the routine of life that their dreams waste
away. This is about living the dream." - Cave Dog