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Tags:
training,
running,
triathlon,
heart_rate,
zone_running
Running with Numbers
Posted by Active Belle on Jan 21, 2008 9:23:43 AM
Jan 21, 2008 2:51 PM
tributton
says:
tributton
says:
Hi Belle,
I've been having the same troubles. According to my heart rate zones my Zone 1 runs should be under 126 bpm. As I sit here and write this my HR is 111. For my run/walk workouts I have trouble keeping my heart rate under 140 bpm, even while walking. I have always had a very high HR (my lactate threshold was calculated at 188) and have always had trouble keeping it down. Unless I really concentrate on going slow I usually slip up to the 160-170 range. I used to run with guys who had no formal training background and their HR would be significantly lower then mine.
I found just this past week that on my first of 2 runs I was holding 10-minute miles with a HR around 145 and then the next run over the exact same course, trying to hold that pace my HR was almost 160.
If I understand Gale correctly it is more important at this stage to concentrate on the HR rather then the pace?
Although I can't keep exactly to the numbers I hope that by trying to get as close as possible it is doing some good and as we become more fit and accustom to it the zones will become much more stable.
Stephen
Jan 21, 2008 4:36 PM
Active Belle
says
in response to Gale Bernhardt:
Active Belle
says
in response to Gale Bernhardt:
Thanks Gale, it is interesting to learn all the factors that can drive heart rate up. I may not have been fully hydrated and this was a big weekend--post travel. I don't think I was letting Josh drive me too much faster as I was really focused on trying to go slow and get the heart rate down. That said, his pace probably does influence me as he is always trying to push himself (and me). I will be sure to wear the HR monitor next time I run without him and see if it is easier to keep my HR down.
My biggest concern is with my heart rate being too high on my low intensity runs. I am not too concerned about pace right now but short of walking, I had a hard time staying in zone 1 on what I thought was a low intensity run.
Stephenthanks for the input. It is always nice to hear I am not the only one:) I like your reference to what your heart rate is just sitting. I have a pretty low resting heart ratearound 55. But I get obsessed when I put on the HR monitor and see that just to stand up, my HR goes up to 77, then walking to get a coat my HR goes up to 85; revving up for the run, it is in the hundreds, etc. I am constantly wondering if all those numbers are normal.
Jan 22, 2008 10:35 AM
Gale Bernhardt
says
in response to tributton:
Gale Bernhardt
says
in response to tributton:
Tributton ~
If your LT is 188, then Zone 1 for you (running) is anything under 159:
Z1 = <159
Z2 = 160-170
Z3 = 171-179
Z4 = 180-187
Z5a = 188-191
Z5b = 192-199
Z5c = 200+
This is from the Intensity Document that accompanies the training plans.
And, you're right, for now I prefer athletes to develop a solid aerobic base and not be worried about speed. Especially for the athletes that have been dormant for awhile.
Jan 22, 2008 10:41 AM
Gale Bernhardt
says
in response to Active Belle:
Gale Bernhardt
says
in response to Active Belle:
Belle ~
Your HR might spike up a bit when you first start running, but can you get it to drop back to 147ish after running for about 5 minutes?
The numbers you see when you're doing regular-person activities are pretty normal.
For fun, go walk around then sit in your chair. Look at HR when you first sit down, then after about 60 seconds. After that first minute, then try to drive the number as low as you can get it by talking to yourself.
Ques like relax, deep breath, relax my face, shoulders relax, heart is gently working - it's easy to slow down. How low can you drive your HR with words, thoughts?
Then, set about doing your job at your desk and forget your HR. After working for awhile - 20 minutes or so - check your HR again. What does stress do to your HR? Can you remove the stress with self-talk and lower your HR?
Jan 23, 2008 8:05 AM
tributton
says
in response to Gale Bernhardt:
tributton
says
in response to Gale Bernhardt:
Thanks Gale. Almost 4 years ago I had a LT test done in a lab when I was at my peak and that was where I got the 188 from. Would my LT go down since I have been dormant for the past 3 years? Or is it mostly unaffected by fitness like MHR?
Also, when I put that LT into the Heart Rate Calculator under the "Tools" menu http://training.active.com/ActiveTrainer/treshholdHeartRateTestAction.do
I get Z1 as 113-132. Using the MHR Field Test tool, I get 103-126. Neither has Zone 5a/5b/5c.
This chart you have above seems much more accurate.
Jan 25, 2008 4:04 PM
Gale Bernhardt
says
in response to tributton:
Gale Bernhardt
says
in response to tributton:
Tributton ~
LT is affected by fitness. I'm aware that National Team Cyclists that are untrained, will have LTHR's as much as 13 beats below their trained levels. I don't recall exact numbers, but it took them several months to return to race-type condition.
I'm not sure what formulas Active Trainer uses to calculate target zones. Just for kicks I input your 188 threshold number to compare with the zones I use and yes - AT zones are much lower.
I suspect your LTHR is lower than 188 right now, but I'm not sure how much. We could ball-park it and estimate that your running LTHR is about 15 beats lower than when you were tested. Try using a LTHR of 173, (nearly identical to Belle's) and determine your zones from the "Downloads" document on "Training Intensities". http://www.activetrainer.com/Endurance/Coaches/Bernhardt/TrainingPlans
Try those zones out and see how your RPE matches up with the zones.
Let us know how it goes.
Belle is a little active but she wants to get more active. Follow her through videos and blogs as she works with help from Active Expert Gale Bernhardt to prepare for the wildflower triathlon next May.
Belle ~
1) Zone 1 pace is intended to be slow. I don't know much about your boyfriend, but if he has a deep endurance base and he is a fast runner, Zone 1 pace for him might be 8-minute miles, while Zone 1 pace for you is 10-minute miles. Are you more focused on keeping up with him, or not slowing him down, rather than your own pace? Also, if you are just off of travels and are tired, that can drive your HR up compared to pace. Dehydration can also drive the numbers high. I'm thinking some of your runs are opening up into Zone 2 and that should give you more HR room. As you move into the race plan, you will get to go faster as well. You're in the preparation phase for a few more weeks, if I remember correctly.
2) HR related to male vs female has no standard. In other words, women don't have normally high HRs compared to men.
3) Early in developing endurance athletes I use HR for several purposes: develop the body's ability to burn fat, develop strength and endurance at lower loads (intensities) before adding more stress (speedwork), to teach athletes to have a range (very easy, very fast, rather than always medium) and to get you to see how your body responds along your training journey.
So, are you more concerned with pace (the numbers) rather than heart rate (the numbers)? Many people get frustrated because they cannot run the pace they have in mind, given a particular HR value.