scody said:Long Post, but I need help... 🙂
I am trying to be responsible with my training by sticking
to a heart rate range schedule. I am reading Marathoning
for Mortals by John Binham and Jenny Hadfield, and have
decided to turn to my friends in rec.running to supply
some advice.
My training calls for the following percentages of my max
HR during the corresponding training sessions: Monday: 65%-
75% Tuesday(Xtrain): 60%-70% Wednesday: 70%-80% Thursday:
65%-75% Friday (Xtrain): 65%-75% Saturday: 60%-75%
And here is my problem. I have been running off and on for
the past four years, enough to get to a decent base of 7-9
miles and sustain it before time and life stopped my
running habit for a bit.
Is that 7-9 mi per day or per week or per ???
Then I usually have to work back up.
Quoted message said:
I've never had a HRM, I just got one for Father's day.
On Saturday, I ran with my new toy, and was ASTONISHEED to
find that during the run, at which time I was able to
sustain a slightly labored conversation during the entire
time, my heart rate appeared extremely high (150-160
almost the entire time).
In "conversational" effort, you should be able to have an
easy dialog with a running companion. "Slightly labored"
might be slightly on the high side of "conversational"
effort and starting to enter lower levels of LT zone. How
long was your run? (time being more relevant than distance)
I was inclined to then find my max HRM, assuming
Quoted message said:that 220-32=188 (my age) may not have been accurate for me
as a max HR.
Good assumption that the forumula doesn't work for
many people 😉
This
Quoted message said:morning, I jumped out and did a max stress test. I ran one
mile at a medium pace, ran the second at a moderate pace,
and then ran all out for about 1/4
mile. I became quickly exausted on the final 1/4 mile...
my HRM tells me that my max was 176.
How hard were you breathing at that point? There's a good
chance you can't actually reach your max hr in training
unless you're experienced. The way I got around this initial
puzzlement with the formulas not working and beginners not
supposed to do speed work (running fast to esimated max hr
is speed work) was to estimate hr when breathing started
becoming very difficult (uphill at end of 3-40 min run) then
divide by .9 to estimate max hr. This point is toward the
mid to upper end of the lactate threshold / ventilatory
threshold (LT/VT) zone and is frequently near 90% of max hr
(hence divide by .9). With LT training, that hr % for LT can
be increased.
If I use that estimate to determine my zones, the "feeling"
in those zones is what the books describe, so I don't think
I'm far off. [As a beginner, I only use 3 zones - easy,
below LT, above LT.]. In some drills that I do with a group
or on hard hill efforts (as in gasping for air - well beyond
"comfortably hard"😉, I have gotten within a couple % of
estimated max. If I do some consistent LT work, my LT hr
does move up a little. While this estimate of max hr may not
be precise, it gives me reasonable estimates, and I do get
the desired training effects. Not perfect, but a good first
approximation for a recreational runner.
Quoted message said:
So... my question is... it appears that my long runs
should be MUCH slower. ..75*176 = 132, a far cray from
teh 150-160 that I was doing yesterday, but the 150-160
felt fine.
If your conversation was slightly labored, you might be a
little on the fast side for long runs.
Quoted message said:
What gives? was my 176 calculation way off?
That would be my guess - probably an underestimate.
even so... the 150-160 that I
Quoted message said:ran yesterday seems like a VERY high HR for somebody that
can speak relatively well.
but was it easy conversation? At your easy effort, you
should be able easily talk (maybe sing or whistle). As you
get closer to LT/VT, your conversation will get increasingly
broken until you reach labored breathing near LT/VT.
Dot
--
"Success is different things to different people" -Bernd
Heinrich in Racing the Antelope
