Running and heart rate training?

[yellow]

try the Karvonen method which takes into RHR as well.

I did this one and it came out 13 bpm lower than my actual! Yikes! But then again, I'm kind of a weirdo as I have a high resting and high max. Always have, probably always will.

[VenusdeVelo]

Yup, unless your textbook perfect then no method can replace actual, "what I saw on my watch", or tested numbers. It was not too far off for me, and I even had my MHR tested a few years ago. And then after a year or so, when I took up some running, my MHR hit a few beats higher yet (most likely due to te fact that even with testing, you may not hit your max in all cases, repetitive time trials and testing would be best). So I took the new max I saw occur a couple of times and re-programmed my ranges based on that. But, Karvonen is a good start for someone with no idea what their ranges are or where they should begin.

The best places for me to see a MHR are 1.) on my mtn bike on a particularly nasty climb or 2.) running (which I do not do so well at the moment).

[tamara_69]

I think the Karvonen formula is pretty close for me. Thanks for the suggestions, and help, and expertise!

Tamara

[Lise]

I'm re-upping this thread because I just got my HRM back with a new battery. Last year, when I was training for the marathon, I was so discouraged about my HR that I just stopped monitoring it at all. Over the winter, the battery died, so that was that. I kept running over the winter, but not a lot. Only 6-8 miles a week, sometimes less.

The past two weeks I've been running more, and feeling awful on my runs. Weak, slow, mentally un-tough. I know some of it was emotional, which changes, but it's so discouraging when I had built up some mileage last fall.

So today I used the HRM for the first time in probably 6 months. No wonder I feel like crud. My HR goes up above 160 very quickly. According to Polar, I shouldn't be above 150. I feel fine until about 155, so that's what I've used as my cut off. When I hit 160, I walked until it was back in the 140s. Using the "180 method" that Nanci referrenced above, my max HR should be 130! At that rate, it would be all walking! Sigh.

I'm going to give it a shot though, and go out for longer distances at a slower pace. If that means walking a lot, then I walk a lot. I really, really want to be able to run 5 miles without stopping. I ran 8K a few weeks ago, with only a walk through the water station. Heaven knows what my HR was. But I know that if I go slowly now, it will pay off with speed and endurance over the summer. Or, at least, that's what I tell myself!

[VenusdeVelo]

I started running last Fall, first time (I am a cyclist and only a runner by brute force ) to "practice" the sport for a duathlon I want to do this year. Same results as you, very discouraging. I missed alot of running over winter, the weather was horrific and no access to treadmills here. And I also had shin problems.

So I started again about a month ago. Except for some annoying little pains that subside quickly, I've been trying to be disciplined about being slow about it and it's seemed to have paid off. My last run on Friday was longer and I was able to walk less and keep my heart rate down. I have been following a plan I had found on the running boards (.pdf file attached) and if you can keep yourself to the disciplined pace, it's like building up the base you need to do in cycling before you go out and hammer. If you are like me, you just want to sprint for 2 miles first time out!! So it's almost harder to pace (walk/run combo) yourself and keep yourself in check. So worth a try, you may be able to alter it if your running base is better than what this coach assumes. I think what you are doing is likely to work!

Good luck, I feel your pain

[doc]

Tamara
A few very important points
1. The 220-age calculation is 100% useless. It is not based on any physiologic studies. Completely ignore it.

2. If you can talk while running you ARE aerobic no matter what your heart rate is. If you must breath between every word you are definitely anaerobic. (this has been extensively studied)

3. Professional VO2 and heart rate testing is the only reliable way to get your personal parameters. Your HR ranges are not going to be the same as someone elses, and will change as your fitness level changes. But it is totally unnecessary to do this unless you are racing to win.

4. HR training, while useful, is being over-emphasized in this thread. What are you shooting for? Prolonged aerobic runs? Just make sure you are able to talk the whole time.

5. It's strange, but anaerobic interval training, where you get to or near your max heart rate, (don't need to know what the number is, you can feel it.) is one of the best ways to increase your aerobic capacity. But you need to have a baseline decent aerobic status before doinng intervals.

Good luck with your training. No matter what yuor goals are.

[Lise]

If you are like me, you just want to sprint for 2 miles first time out!! So it's almost harder to pace (walk/run combo) yourself and keep yourself in check.

Yup. That's me! I want to sprint 2 miles every time out. Sigh. I was a sprinter in HS. Not a fast sprinter. But I ran full-out for 50 M, and that was my event. It takes maturity and discipline (for me) to build a base, etc. Thanks for the encouragement. I printed out the plan! Now I'm off to ride my bike, where I can always go fast! L.

[tamara_69]

What I want to do is a duathlon sprint in June. It's short, 5K run-12M bike-5K run. But the run portions are going to be my real struggle. My goal is, I guess, prolonged aerobic runs. Right now, I walk and my heart rate doesn't go above 110, and I run and I can't keep it below 160. And the running is SLOW, an 11 minute/mile pace! There's no middle ground. I would love to work up to 3 5-mile aerobic runs per week. And be able to enjoy them!

Another question--in training people talk about a long run, once a week. How much longer than the other training during the week, and how much slower?

[tamara_69]

Now I'm off to ride my bike, where I can always go fast! L.

That's why I like cycling, too!