Max heart rate increasing over time?

Quoted message said:

So I've noticed over the past several months that my max heart rate
during my regular 3 - 5 training runs has increased, though I haven't
necessarily felt more taxed. This is at age 42, where I've seen an up
hill max of between 170-180 bpm (!). Is this "good" or "bad?"

I'm not clear on your question.

Do you mean that on successive training runs, the highest heart rate you
attain is greater each time? (note: this is not usually what is referred
to as max hr, since most "training" runs, esp. for inexperienced
runners, are closer to conversational effort, with occasional runs or
portions higher.)

Now, if you occasionally do a test to estimate max hr, like running as
hard as you can uphill after a good warmup, you probably wouldn't do
that frequently (certainly not as frequently as you seem to be
suggesting), and you should feel taxed - or you're not anywhere near
your max hr.

Whether something is "good" or "bad" depends on your objectives and
training background (which you didn't state).

A maximum hr depends on the person - most people have higher/lower hr
than the "average" person. They're not good or bad (assuming above 0),
if that's what you're asking.

Dot

--
"Success is different things to different people"
-Bernd Heinrich in Racing the Antelope

Right, so over months of time, I've seen my max hr during training runs
go from about 168 to 175 or so. No, I can't talk during this, as I'm
42. :-)

Increased cardio fitness and endurance for longer runs would really be
my goal. Weight control is important as well, but I think that goes
with the territory for me.

I guess I shouldn't say I don't feel taxed. I guess I should say that
175 doesn't have me feel more taxed than say hitting 168 did 4-6 months
ago.

thanks!!

Chuck

Quoted message said:

Right, so over months of time, I've seen my max hr during training runs
go from about 168 to 175 or so. No, I can't talk during this, as I'm
42. :-)

Increased cardio fitness and endurance for longer runs would really be
my goal. Weight control is important as well, but I think that goes
with the territory for me.

You may want to establish a base first - just run lots at
"conversational" effort. You may want to vary duration and intensity,
but the hardest might have you "talking" in phrases or words. One run a
week might be longer than the others. You can get variety from different
routes, gentle hills, etc.

Look at zones 1-4 in following chart for base, but most would probably
be in 2-3. (These are somewhat arbitrary; the zone numbers mean nothing.)

http://www.coachbenson.com/ebtcorr.pdf
http://www.coachbenson.com/images/thr.pdf

This will build your cardio system (capillaries, etc) while minimizing
injury risk.

If you want to use a hrm, rather than judging effort by breathing, then
you might consider a book on hrm training to learn how to use them
properly. Many runners use Parker's Heart Rate Training for the Compleat
Idiot; I used Burke's Precision Heart Rate Training besides the software
pgm I bought with my hrm (I was totally clueless then; now I'm just
almost clueless.)

I'm guessing that many inexperienced runners probably can't hit their
max, esp. initially, to be able to estimate max, which is why Benson's
table is so nice - you can just go by breathing. What I did initially
(before I saw that table) was to run hard up a hill at end of a regular
run. Where I started breathing hard (not quite gasping), took that as my
LT / VT, divided by .9 for an estimate of max. Approximation, yes, but
closer than any age related formula I had seen at the time. And the
efforts correspond to Benson's table.

But it's much easier just to go by breathing, at least after warmed up.

Quoted message said:

I guess I shouldn't say I don't feel taxed. I guess I should say that
175 doesn't have me feel more taxed than say hitting 168 did 4-6 months
ago.

This is what I was saying about inexperienced runners not being able to
hit their max. The max is likely still the same (or close), but your
ability to get closer to it has increased.

As you're able to run farther or more during a week, you can increase
the length of one run by, maybe, no more than 5-10% every week or two on
average - or what feels comfortable. Generally increase total volume or
individual run gradually and generally change one thing at a time.

If you want more info on base building and what it does and how to
periodize, ask or google. There's lots of info out there. It's mostly a
matter of knowing it's even there.

Good luck.

Dot

--
"Success is different things to different people"
-Bernd Heinrich in Racing the Antelope

Dot dot.h@#duh?att.net said:

You may want to establish a base first

Naw, go right for third base. Todays chics are down.