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Jan 2007
11:13am, 2 Jan 2007
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Qwerty
I'm in my first week of HR training and got my max HR doing some flat out sprints which gave me a 213 max. I'd tried using the formula before, which gave me 185, so the test was well worth doing.
So far I've been out for 2 embarrassingly slow waddles.
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Jan 2007
11:16am, 2 Jan 2007
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B.B.
213. Wow!
It does feel annoyingly slow, doesn't it?! I'm going to stick at it in the hope that:
1. My slow runs get faster as I get fitter
2. Slower base running allows higher weekly mileage
Which all equals PBs!
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Jan 2007
11:32am, 2 Jan 2007
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Qwerty
I also found my RHR was lower watching TV in the evening (clearly West Ham weren't playing...) than when I wake up in the morning. Perhaps I'm stressed at the thought of what the day will bring!
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Jan 2007
11:35am, 2 Jan 2007
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Same here Qwerty! I put it down to being overexcited at the thought of testing it 
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Jan 2007
11:36am, 2 Jan 2007
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B.B.
My problem is that I usually don't sleep enough, so I'm always rushing to get out of bed in the morning. ALl equals higher HR than resting!
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Jan 2007
8:08am, 3 Jan 2007
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Sir Pabsey - Knight of Fetch
Threadjack.
I tried to stick to the 60% of my MHR for my warm up and it's impossible!
My resting is 48 and theoretical max is 187. Although I've never got it above 174.
Anyway, 60% is 112. even a very gentle 8:30 min mile and its 130.
Am I really supposed to back off my normal speeds that much in order to keep to these heartrate zones? Is going that much slower than normal for some of my runs in my FLM schedule really going to help?
Finally - what % heartrate should I aim at for my LSR?
I'm really tempted just to not bother with my HR monitor and stick to pace to guide my sessions.
Do I have a freaky heart?
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Jan 2007
8:34am, 3 Jan 2007
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Kieren
You can find your max Hr by doing a stress test - ie - pushing yourself to the limit - hills are great for this
It should be noted though that these carry a certain amount of risk. Thousands of people have done them without incident but remember that your are pushing your heart to it's very limit.
For this reason it's important to have someone with you when doing one just incase something might happen.
I don't want to scare anyone - teh risk is tiny but it still there
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Jan 2007
8:39am, 3 Jan 2007
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Gobi
Pabc
run slower until it is 112
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Jan 2007
8:46am, 3 Jan 2007
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Pabc, don't give up on it just yet.
Erm, 60% will give you some trouble. It isn't impossible but certainly to start with it will be very diffiult for you to run at this much of a slow HR.
I can run a reasonable 63% and still get 9:30 to 10:00 minute miling but I have been HR training now for nine months. It takes time.
Just roughly looking at your figures they arent a lot different from mine to be honest so I would say for you to be running in the recovery ceiling zone a decent HR to aim for would be 138 - 143 or 70% or below but you don't have to go too far below 70% to get the benefit. The main aim is to make sure you don't train HIGHER than this recovery ceiling on your easy days.
Your LSRs don't all have to be done at recovery ceiling either. It is good to do them using HRM training but it is also good to do them slightly (not a lot) quicker, so for example the pace that your schedule advises for LSR which is usually about 1 minute to 90 seconds slower than PMP (roughly).
Don't ditch the monitor; ask Hendo if he is finding it easy to judge pace without his! I have tried judging slow pace and percieved effort myself and it's difficult. I use the 'easy to talk' rule of thumb but that doesn't work particularly well all the time; I have still been on runs where I have tested this and I can be at a higher HR than recovery ceiling and still find it very easy to talk and the perceived effort feel quite relaxed..
The other thing about this though is that I think it is good to have sessions where you aim to keep a particular HR because your pace will rise and fall naturally with the terrain and it probably helps you to cope with this. Then on other sessions you can aim to keep the pace the same which results in your effort rising and falling with terrain changes. All good training, keeping the body guessing so you don't fall into a rut...
I suppose that is why the HRM is such a good tool for some people - I find it invaluable.
Oh just one more thing. On your hard training days, make sure you train hard as in up in the lactate threshold - it's so easy to train hard too easy too!
I don't think you have a freaky heart
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Jan 2007
12:13pm, 3 Jan 2007
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Sir Pabsey - Knight of Fetch
Cheers for the advice. It's good to know I dont have to drop all the way down to 60% for it to count as a slow/recovery run.
Time for 5 miles slow. Hopefully at ~65%
P
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