New Runner with some HR zone questions

SouperComputer

So I started running about four weeks ago, did a 5K two weeks ago (shade under 34mins) and I have another one coming up in a couple of weeks again. Im trying to train smart, but my HR is throwing me a real curveball. If its to be believed, based on the Karvonen formula I'm able to stay in anerobic zone for a LONG time, ie 1mile+. Is this normal? Im 29, with a resting HR a shade under 60 BPM. I have a Garmin forefunner 305 that im using to log this...

My cardio fitness was "OK" prior to starting running, but almost all of my cardio was on the cross trainer up until that point.

On Sunday I ran 10K on the treadmill with the last mile keeping my HR comfortably at 167-170BPM, no pain in my legs, really heavy breath or anything :S

So bearing in mind that karvonen is a formula\theory and that your max HR varies with the task at hand....This morning I did a max HR test on the treadmill, 10min warmup, run fast for 3min, jog, run as quick as you can for 3 min and note HR. I think I probably could have pushed a little more, but anyway, my max HR reached was 189BPM. Which still puts me in anerobic at 162-175.

Any ideas on where I'm going wrong or where I have incorrect info appreciated. My goal for this post is to define my HR zones properly and train appropiately.

Here is the HR trace from the 10K run I did on the treadmill on Sunday. 2% incline, varying speed from to control my HR. I did one mile at fast walk pace to maintain <160BPM which is "apparently" my aerobic threshold.

http://connect.garmin.com/activity/31544933

For what it's worth, I felt fine after this 10K run, a little tired sure (Never ran 10K before, 5K was the max I had done in my life and only three times at that). Monday still felt could, probably could have worked out but figured it was a good plan to take a rest. Today energy level is still good and no aches or pains. Maybe I'm wayyyy overdoing it, but it doesnt feel like it at all....

littlebug

Souper I was asking the same questions as you a few months ago with similar figures when I started using the hrm first. Test similar to yours said my max was 191 and the figures still weren't making sense (e.g running at 95% for an hour!)
I found out on the finish line of a 10 mile race that my max is actually 204. I don't particularly want to revist my max hr as it wasn't pleasant but my point is it's very variable from individual to individual. I have read that going by "working heart rate" rather than max works better for those with higher max heart rates and that certainly seems to be the case with me.

/goes off to find link to working HR stuff/

http://www.brianmac.co.uk/hrm1.htm
Others more experience and knowledge will be able to tell you more or give better links. I should also add that if you feel you could have pushed a bit more then you probably didn't reach your max hr.

Gringo78

With a max of 189 and a resting of 60, there is no real reason why you couldn't sustain HR>170 for 1 mile. In fact in a 5K race your target HR might be 176 for your paces. Did you record the HR during the recent 5k race?

I think for easy aerobic training though you should be keeping your HR down to less than 145 which may feel more like walking pace on the treadmill. Throw in some intervals at your 5k pace - like 3-5min at 5k pace (5.5mph) and then 5-10min back at the easier pace. Your HR should start to climb up into the 170's during the intervals at 5k pace but let it fall back down to the 140's after the interval by putting the speed right back down.

SouperComputer

Thats good stuff Littlebug, thanks. I think I could have pushed a bit more I think, not being a runner Im anxious to do thing progressivly and not overdo it. I dont really know how my body feels at it's limits I guess and with my other training I cant afford to injure myself. Before I did the Max HR run this morning I would have though there was no way in hell I could sustain 10MPH for 3mins, so that gives you an idea about what I know of my limits. Good thing is that I have surprised myself each time, which is nice.

Gringo wrote:

think for easy aerobic training though you should be keeping your HR down to less than 145 which may feel more like walking pace on the treadmill. Throw in some intervals at your 5k pace - like 3-5min at 5k pace (5.5mph) and then 5-10min back at the easier pace. Your HR should start to climb up into the 170's during the intervals at 5k pace but let it fall back down to the 140's after the interval by putting the speed right back down

Sounds like I might be on the right path then. This is prettymuch what I have been doing: get HR up to 170ish then let it drop back down to 140ish, rinse and repeat. Any thoughts on how long I should stay at the higher HR?

I didnt have the garmin for the 5K I ran so I dont know my HR over the course of it. I had a wrist-press button type HR monitor which was fiddly, but I definately found a nice rythm in the last 1/8th of the race and from memory I was around 170-175BPM, I must have passed 30 people who were knackered hehe.

So am I right to say that my Anerobic HR zone is higher than 170ish then? It certainly feels that way. Intersting point on the 177BPM for the 5K. I'm going to try some tempo runs this weekend and see how I do.

I have say, running is curiously addictive!

sharky86

ok so this tread has me confused..so tell me in 4 year old english if possible how I find my working heart rate and maz heart rate?

cheers guys