|
May 2015
6:36pm, 9 May 2015
12 posts
|
DebbieAB
I give myself 1 hr to do my easy runs at 70%, I run out and back, turning at 30 mins. The route has me joining up with the local Parkrun route and therefore the turning point was close to where we start the Parkrun. The first few times I fell short of the start of the Parkrun point, but last night saw me run right up to it and continue on way past it. Average pace at 70% is getting faster which means the distance in my hours run is steadily increasing. Totally a stat girl, the figures make me happy.
New turn point is a rusty tin with black paint pouring out of it on the trailway, hopefully I'll breeze past that one quickly as I don't wager it will be there long.
|
|
May 2015
1:23pm, 13 May 2015
62 posts
|
steve45
Great to find an HR group! I've been using HRM for about a decade and have enthusiastically followed all the ideas...yet still find level 1 (118-129bpm) too bloody slow! It translates to 12 minute smiling for me and " head wise " I can often get tired at that pace! I find level 2 much more invigorating and I feel like I AM running..if you can call my plod of somewhere near 11 minute smiling actual running! ( hail the old term...jogging?!!). In truth at my age and with my injury I'm unlikely to get faster, the idea is to make sure I stay the same as I am now. What I find of course is that by using the HRM I don't knacker myself on every run!
|
|
May 2015
1:27pm, 13 May 2015
63 posts
|
steve45
Oops..now that's a slip there in my previous post..12 minute smiling!!! U know what it was supposed to be..but maybe *smiling " is a term to go for!!!
|
|
May 2015
1:31pm, 13 May 2015
10,112 posts
|
Dvorak
Do you have an accurate max heart rate, Steve? Or do you use one obtained by formula (which in your case would be below 155)? If the latter, it's almost certain you are using too low a figure, which would result in the levels being too low and hence too slow.
(Though if level one is 118-129, you probably are using a max somewhere above 155.)
|
|
May 2015
1:38pm, 13 May 2015
25 posts
|
DebbieAB
Yes the formula compared to the actual is different for me by about 7, so using accruals means I van achieve more pace. That said my 'easy run' is now around 11m/m (started at 12) - and aside from hills I do try and stick to it - and c then give myself permission to run my legs of the following day.
|
|
May 2015
1:38pm, 13 May 2015
26 posts
|
DebbieAB
Accruals? Van?? Clearly my auto correct is a confused accountant with a camper!!!!
|
|
May 2015
3:13pm, 13 May 2015
55,955 posts
|
Gobi
I don't race to heart rate, I am aware of certain points in longer races but certainly dont run to it as a rule.
You need to consider that when racing the HR is elevated by adrenaline so could be artificially high therefore you under achieve!!
|
|
May 2015
10:21am, 14 May 2015
65 posts
|
steve45
Thanks Debbie and Dvorak. Did a 10 miler this morning- level 1(11.42 pace) av HR 128 over the 1 hour 57 mins. I have always followed "The Heart Rate Monitor Guide for Runners" by Ken Maclaren ..an old, forty page, small but pretty good volume. My current HR levels are nearly what they were a decade ago although my max heart rate has dropped from 173 to 168. My level 1 SHOULD be 113-124 against my new min and max HR but I persist in using previous figures (ie level 1, 118-129). Level 2 SHOULD be 124-135 but again I use previous figure ie 129-140. Level 3 SHOULD be 135-146 but again I use 140-152 from previous calculation! The higher levels 4,5 and 6. (6 being lactic and 96%-100% effort) I use appropriately and run comfortably at mid 140 BPM. There is very little literature around that explores exercise heart rates for those aged 65 plus...and I don't wanna stay too long near any "red zone" and finish myself off!!!
|
|
May 2015
10:22am, 14 May 2015
66 posts
|
steve45
Oh yeah Dvorak.. My HR is via a heart rate test....
|
|
May 2015
10:57am, 14 May 2015
29 posts
|
DebbieAB
You know the more I read around the subject, the more I realise that there are so many ways of calculating your zones. Personally I've chosen 1 method and stuck to it. I think consistency is the key and obviously a easy pace that is actually 'easy' using a measurable method instead of wildly guessing.
|
Daniels Running Formula. The Definitive Wire.
Jul 2023