HR Pacing

this is my 2nd try
my recovery is 70& of my maxHR
my data
maxHR=200
restHR=45
70%=150
IF your maxHR = 170 use try this
maxHR-restHR= A
A x 70% = B
B + restHR = C
what is your restHR???
zilla in fort worth texas usa
write me direct if u got more question / or just post here!!

frank-in-toronto said:

I am trying to use my Heart Rate Monitor now to aid me
in discovering the right pace for different workouts.
I'm 53 and have been running only 3 or 4 years.
I'm slow. I'm ok with that. Not quite mid-pack
(i can see the mid-pack in front of me usually).

Today I was doing hill intervals on a treadmill. I have
been doing them off/on for a year or so. My protocol
was to run at constant speed and just vary the incline.
Up to 5 or 6 for the hill and down to 0 for the recovery.
I found doing 2 min hill, 3 minutes recovery 5 times
very hard.

Today I found out why. I wasn't recovering during
the 3 minutes! My HR went up to 160 or so and during
the recovery only came down to 140. So I experimented
and i found that keeping the same hill stuff but slowing
the treadmill during the recovery interval to 5 mph allowed
my HR to drop to 130 just before my 3 minutes were up.

The result: I found the 5 hills not too tough at all. SO, my
question is: do I finally have it right? Does the high HR
and the recovered HR look right? or should one be higher
or one lower?

another small point. i peaked at 165. i could have run
a bit harder but, really, i didn't have much more in me.
can i use 170 as my max HR?

thanks for any discussion and ideas...thehick

frank-in-toronto said:

Today I found out why. I wasn't recovering during
the 3 minutes! My HR went up to 160 or so and during
the recovery only came down to 140. So I experimented

Sounds like a recovery to me -- the recovery is just to let
the lactic acid clear, it's not a vacation. It's supposed to
be hard -- if it's hard that means you're doing it right.

Quoted message said:

and i found that keeping the same hill stuff but slowing
the treadmill during the recovery interval to 5 mph allowed
my HR to drop to 130 just before my 3 minutes were up.

The result: I found the 5 hills not too tough at all. SO, my
question is: do I finally have it right?

It's often a good idea to go slowly on the recovery, so that you
really do recover. But the problem is that when your reps are
only 2 minutes, you're not going to spend very much time around
your max heart rate if you go all the way back down to 130 --
because it will take several seconds to get back up to 160
again. I'd suggest either using 3-4 minutes for the reps, or
staying with "incomplete" recoveries.

Quoted message said:

Does the high HR
and the recovered HR look right? or should one be higher
or one lower?

Your heart rate should be close to 160 during most of the
rep. What you don't want is to be in a position where you spend
half the rep getting up to a heart rate of 160, then stopping
the rep.

Quoted message said:

another small point. i peaked at 165. i could have run
a bit harder but, really, i didn't have much more in me.
can i use 170 as my max HR?

Run a bit harder next time. Use 165 for now. For these reps, you
should aim to be close to your max anyway.

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

Why bother? You're a hasbeen before becoming one. You're old, slow, and
judging by your post not too bright either. So why bother us?

loser.

On 21 Mar 2005 21:50:34 -0800, "plodzilla" <[email hidden]>

Quoted message said:

IF your maxHR = 170 use try this
maxHR-restHR= A

OK. 168-53=115
(i used easy numbers that are very close to the truth)

Quoted message said:

A x 70% = B

OK again. 115 x 70%=80

Quoted message said:

B + restHR = C

Last call. 80 + 53 = 133

So you suggest 133 is my "recovery HR". Well, I was using
130 and I only just made it at the end of my 3 minutes. And
as Donovan guessed, i didn't make it back up to 160
until well into my 2 minute hill interval.

I like to work with 5 minute cycles cause it's easy to track
how many i've done just by looking at the time. But our friend
Donovan suggests "it's not a vacation" so i'll change
the proportion: 5 minutes total. 3 minutes hard and 2 minutes
recovery. i'll keep my HR around 160 for the "hard" part
and let it drop to whatever it drops to for recovery.

i was hoping that doing it in a way that felt easier to me
would be the right way. like my LSD. maybe not.
....thehick

You are an old 'hasbeen' before ever being one. Is there a large "L"
tatooed on your forehead?

Quoted message said:

You are an old 'hasbeen' before ever being one. Is there a large "L"
tatooed on your forehead?

is your ip static? are all aol ips static?
....thehick

frank-in-toronto wrote:

My protocol

Quoted message said:

was to run at constant speed and just vary the incline.
Up to 5 or 6 for the hill and down to 0 for the recovery.
I found doing 2 min hill, 3 minutes recovery 5 times
very hard.

This sounds good.

Quoted message said:

Today I found out why. I wasn't recovering during
the 3 minutes! My HR went up to 160 or so and during
the recovery only came down to 140. So I experimented
and i found that keeping the same hill stuff but slowing
the treadmill during the recovery interval to 5 mph allowed
my HR to drop to 130 just before my 3 minutes were up.

The result: I found the 5 hills not too tough at all. SO, my
question is: do I finally have it right? Does the high HR
and the recovered HR look right? or should one be higher
or one lower?

Depends on what your objective was. By altering the intensities,
duration, and ratio of work:recovery, you can train different energy
systems, improve lactate threshold, increase the amount of work within a
workout, etc.

FWIW, when I'm running hills (as a beginner), I'm usually still working
on strength endurance (stay below VT), so I want to be able to run as
many as I can. Your current setup with "5 hills not too tough at all"
would be along those lines. *But* if your intention was to run a "hard"
workout, then "not too tough at all" was probably not the right
(whatever that is) way 😉

Your initial values where it was hard were probably exercising your
anaerobic energy systems more or helping lactate threshold.

Quoted message said:

another small point. i peaked at 165. i could have run
a bit harder but, really, i didn't have much more in me.
can i use 170 as my max HR?

At what heartrate did you start gasping for air after warmed up? I take
this an approximation to VT (approx to LT), which is a first
approximation to 90% max hr. I've been using that estimate for several
years and never had much need to change it. (The type workouts I
generally do would not be expected to change LT as % of max hr.)

Your revised 3 min hard / 2 min recover looks more reasonable for a hill
workout that's not intended to be something you can do for hours.

Quoted message said:

thanks for any discussion and ideas...thehick

A lot depends on what you're trying to do and what energy systems you're
trying to stress.

A neat experiment to see effects of interval duration is to do 1:1
hard:recover. Start with longer intervals, say 3 min; then 1
min; until you're down to 30 sec hard / 30 sec recovery. When you
download your hrm, look at the graph patterns in terms of work:recover.
If yours isn't downloadable then you might be able to just look at the
values while your running, but it's easier to see in the graphs.

If you're interested in how to decide on what intervals to use, here's
some links, but there might be better ones out there:
http://www.time-to-run.com/training/methods/intervals/understand.htm
http://www.3-fitness.com/triathlon/zones.htm

This is on much shorter intervals but discusses some of the effects of
altering hard/recover ratio:
http://www.pponline.co.uk/encyc/0297.htm
http://www.pponline.co.uk/encyc/0145.htm

Dot

--
"Do or do not. There is no try." -Yoda

On Wed, 23 Mar 2005 07:25:38 GMT, Dot <dot.h@#duh?att.net> wrote:
....

Quoted message said:

If you're interested in how to decide on what intervals to use, here's
some links, but there might be better ones out there:
http://www.time-to-run.com/training/methods/intervals/understand.htm
http://www.3-fitness.com/triathlon/zones.htm

This is on much shorter intervals but discusses some of the effects of
altering hard/recover ratio:
http://www.pponline.co.uk/encyc/0297.htm
http://www.pponline.co.uk/encyc/0145.htm

thanks for the links. i have much to learn.
....thehick