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Heart Rate training experts?

  • 18-05-2011 1:28pm
    #1
    cmanracer
    Closed Accounts Posts: 12 ✭


    I could really do with some advice from you heart rate training experts out there...apologies for the length of the below message!

    Background
    Did my first sprint triathlon on Sunday. Happy enough all round but am looking to increase my run endurance and strength so I decided to root the heart rate monitor out of the back of the drawer, did some web research and put a rough plan in place. My time for 5K on Sunday was 21:27 - very happy with that bearing in mind my average runs to date in training have been between 4:30 - 4:40/km. Most runs to date were pretty unscientific - literally just covering ground - between 6.5K - 8K two or three times a week (a couple of 10K runs also). Oh yeah - 40 years old, 79kg, OK on the bike but the rest is hard work

    What I intended
    10K run, 2K gently bringing HR up to 130, then intervals of 750M at HR 140-145 with 250M back at HR 130 for 6K and then 2K gently back below HR 130

    What actually happened
    Warm up sent HR up over 160 even though I was downhill and downwind. Slowed as much as possible and eventually got down to around 140ish (at a crawl)
    Managed to keep it between 140-145 until about the 4.5K mark - no intervals here because I couldnt go any slower without walking.
    From 4.5K to 6K is all uphill so HR was 155-162 despite running as slow as I possibly can. After that I was above 150 pretty much the whole way home. Eventually after 10.3k and about 500 metres from home, I started to walk to get the HR down.
    Average HR was 154. Avg speed was 5:13/KM.

    So what now?
    I was generally trying to follow the advice at http://www.trinewbies.com/tno_trainingprograms/tno_18wOly.asp - based on Dr Maffetone. To me, I felt no more tired after this session than I would after covering half the distance at 4:30/KM. The entire run was very comfortable (too comfortable?). I'm just concerned that I'm learning how to run slower by doing this. Even looking at the 220 method, I'm training in the anaerobic zone the whole way. Any advice on what I should do here greatly appreciated

    As an aside
    My bike training is always done on my 22K commute each morning / evening. I've managed a couple of spins this week with HR averaging in the high 130's. The stop start nature of a commute is like interval training to me. I push like hell and then when lights, traffic, etc slow me down, the HR goes back to 130 or below. In general I was holding back more than usual to keep the upper HR to 142ish.
    Tagged:


Comments

  • #2
    TFBubendorfer
    Registered Users, Registered Users 2 Posts: 6,340 ✭✭✭TFBubendorfer


    Do you actually know your max HR?


  • #3
    menoscemo
    Closed Accounts Posts: 13,915 ✭✭✭✭menoscemo


    You just have to get used to running slower if you want to keep your HR in the recovery zone. Most people underestimate how hard their running.

    You'll find that a lot of people who can run 5k's in 19 minutes or less will run their easy KM's at 5.30-6 min/km regularly. Once you get used to it, it becomes very easy to do a run at an easy pace.


  • #4
    cmanracer
    Closed Accounts Posts: 12 ✭cmanracer


    TFBubendorfer wrote: »
    Do you actually know your max HR?
    TFBubendorfer - didnt really think I needed my MAX HR under the 2 methods I looked at which based it on age rather than anything else but now that you say it that sounds a bit of a generalisation


  • #5
    cmanracer
    Closed Accounts Posts: 12 ✭cmanracer


    menoscemo wrote: »
    You just have to get used to running slower if you want to keep your HR in the recovery zone. Most people underestimate how hard their running.

    You'll find that a lot of people who can run 5k's in 19 minutes or less will run their easy KM's at 5.30-6 min/km regularly. Once you get used to it, it becomes very easy to do a run at an easy pace.
    Thanks for that. I suppose the biggest concern I have is that even my fast intervals have to be very slow to keep HR around 140-145


  • #6
    menoscemo
    Closed Accounts Posts: 13,915 ✭✭✭✭menoscemo


    cmanracer wrote: »
    Thanks for that. I suppose the biggest concern I have is that even my fast intervals have to be very slow to keep HR around 140-145

    I don't know why you would be wanting to keep your fast intervals slow? People doing interval training would generally expect to get their HR up to around 90-95% max.

    A good way of guaging your max HR is by doing fast intervals...


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  • #7
    TFBubendorfer
    Registered Users, Registered Users 2 Posts: 6,340 ✭✭✭TFBubendorfer


    cmanracer wrote: »
    TFBubendorfer - didnt really think I needed my MAX HR under the 2 methods I looked at which based it on age rather than anything else but now that you say it that sounds a bit of a generalisation

    That's news to me. All the HR training I've ever read about relied on the athlete knowing his or her max HR. The real mx HR, that is, not some formula like the monstrously inaccurate 220 - age.


  • #8
    KoemansCC
    Registered Users, Registered Users 2 Posts: 252 ✭✭KoemansCC


    cmanracer wrote: »
    TFBubendorfer - didnt really think I needed my MAX HR under the 2 methods I looked at which based it on age rather than anything else but now that you say it that sounds a bit of a generalisation

    Calculation methods based on age are too generalised, using the formula 220 minus age my max HR is 184...my actual max HR for running when I tested myself is 206....some difference there!!!!

    It's good to know your resting HR too so that you can calculate your working HR...remember that your max HR will be change for different sports depending on how many muscles you use...my cycling max HR is 202.


  • #9
    AntiVirus
    Registered Users, Registered Users 2 Posts: 2,395 ✭✭✭AntiVirus


    KoemansCC wrote: »
    Calculation methods based on age are too generalised, using the formula 220 minus age my max HR is 184...my actual max HR for running when I tested myself is 206....some difference there!!!!

    Using that method my max HR is 182 but I've mananged to get it up to 195 doing intervals on the C2 rower, the highest when running was 189. Is there any place where you can get your max HR tested?


  • #10
    TFBubendorfer
    Registered Users, Registered Users 2 Posts: 6,340 ✭✭✭TFBubendorfer


    AntiVirus wrote: »
    Is there any place where you can get your max HR tested?

    The track?

    The nearest hill?

    You don't need a lab for this. Have a read here or here, or google for more if you want.

    Alternatively, running the last mile all out in a 5k race works for me.


  • #11
    KoemansCC
    Registered Users, Registered Users 2 Posts: 252 ✭✭KoemansCC


    TFBubendorfer wrote: »
    The track?

    The nearest hill?

    You don't need a lab for this. Have a read here or here, or google for more if you want.

    Alternatively, running the last mile all out in a 5k race works for me.

    I used the 5-minute test in the second link on a treadmill with a 3-4% incline, in my case it was as follows:

    Calculated max = 190 (I rounded up from 184 as I had a feeling my MHR was higher)

    - 15 minute warm-up
    - 1 minute at 150
    - 1 minute 160
    - 1 minute 170
    - 1 minute 180
    - 1 minute all out....


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