Heart Rate Question

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JackieLeigh

51 posts since
Aug 2, 2007

Sep 1, 2007 11:46 AM

Heart Rate Question

I just got a HR monitor and went for an 11 mile run today. I am training for a marathon so this was my long run for the week. I know long runs should be done at about 65-75% of you max HR, this would put me at about 127-147 bpm (I am a 24 year old female).

My average HR for the run was 178

I tried to slow down, I even stopped and walked every time I would hit 185 or higher, which was quite a few times.I feel that to keep my HR in the low range I would have to walk the whole way. And I finished slower than normal as well.

Any thoughts?

Never Quit086

30 posts since
Sep 27, 2003

1. Sep 1, 2007 11:57 AM

in response to: JackieLeigh

Hi Jackie: I think you should read the "Basebuilding low heart rate..." thread in this forum....I'm SURE every question you have about HR training is probably already answered there. Good luck with your training

Never Quit

Bigdave10000

87 posts since
Oct 22, 2007

2. Sep 1, 2007 12:07 PM

in response to: JackieLeigh

How did you determine your Max HR?

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JackieLeigh

51 posts since
Aug 2, 2007

3. Sep 1, 2007 12:16 PM

in response to: JackieLeigh

I looked for a HR thread and didnt see one, I'll look again

I determined my max by subtracting 220-age. I know this isnt 100% accurate, but I feel an average of 178 is high for a long run no matter WHO it is!

huskydon

316 posts since
Oct 19, 2007

4. Sep 1, 2007 12:43 PM

in response to: JackieLeigh

Hi,

There is quite a bit of variation in max heartrate, so the standard formula isn't accurate for everyone.

There is also some differences of opinion about how to do your long distance training. Just don't think that there is only one way to train and run. Some subscribe to low heart rate training while others do not.

If you feel good during and after your runs, and have been training steadily with no incident, I wouldn't be too alarmed. But it might be a good idea to think about whether you might be running too fast during your training. Have you run in any 5K or 10K races? If so, there are ways to figure out a reasonable pace for your long runs:

http://www.mcmillanrunning.com/Running%20University/Article%201/mcmillanrunningcalculator.htm[/URL" target="_blank">

Best of luck to you.

run4262

69 posts since
Jan 12, 2007

5. Sep 1, 2007 12:45 PM

in response to: JackieLeigh

There are at least two schools of thought on this--run by how you feel and ignore the heart rate, or become a "student" of HR training and rely on it with monk-like devotion. I've tended to wear mine to monitor my workouts, but not control my workouts by HR. For the record, I'm 51yo, max HR of 195-196 bpm. I've worn it for my last 4-5 marathons and averaged 172-174, For 10K's I average 180-181, for 5K's average 186-187. Most of my long runs I'm in the 160-162 range, LT workouts around 176-178.

One thing I've noticed is for some reason faster runners don't tend to wear them (at least guys and gals in our running community). By faster, I mean guys running 5K's sub 16, marathons in the 225-240 range, gals running 5K's sub 18, marathons in the 250-305 range. HR training seems to be something that has caught on more with the serious (but not semi-pro) runners, and devoted recreational runners, I'm sure there are some exceptions to this, but it's just what I've noticed.

Never Quit086

30 posts since
Sep 27, 2003

6. Dec 26, 2007 5:51 AM

in response to: JackieLeigh

Sorry, it's this thread:
Basebuilding, low heart rate training, via Maffetone/Mark Allen/Hadd/Mittleman

I think this will take you to it

http://www.coolrunning.com/forums/Forum6/HTML/024412.shtml[/URL" target="_blank">

Never Quit

http://This message has been edited by Never Quit (edited Sep-01-2007).

JackieLeigh

51 posts since
Aug 2, 2007

7. Sep 1, 2007 2:47 PM

in response to: JackieLeigh

Thanks never quit, I found the thread and have been reading through it.

From what I am reading it seems like I may have a poor aerobic endurance.

I have a 5k on Monday, my first race in over a year. I am curious to see how I do. I am going to wear my HR monitor and see how high it is while I race.

I may give running slower a shot for some weeks and see if I improve any. I am going to do some more reading before I do anything

I have run 2 marathons, but really want to break 4 hours here. I finished Chicago last year in 4:08:08

brianfie

316 posts since
Apr 6, 2001

8. Sep 1, 2007 4:01 PM

in response to: JackieLeigh

Hi Jackie

Wearing a HRM in a race might not be that useful. HR is normally higher at the beginning of a race because the excitement - so going by the monitor might not be helpful.

Doing the 65% of maxHR is usless unless you know what your max is through testing yourself. The 180 - age for the MAFF calculations is mre reliable. This would give you 156 ish. Anyway, if you have read the low heart rate thread you know all that by now...

-b

willamona

384 posts since
Dec 14, 2007

9. Sep 1, 2007 5:55 PM

in response to: JackieLeigh

At 24 you are at the cusp of LHR training. Maffetone had hit and miss results with people of that age. But definitely slow the **** down. My goodness, you hit 185? Your aerobic fitness does seem to be less than ideal for long distance running. It takes a lot of time on your feet to fix this. Settle in and have fun with it.

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Low Heart Rate Training FAQ [/URL" target="_blank"> Because many have asked...
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DavidD063

361 posts since
Jan 25, 2007

10. Sep 1, 2007 10:09 PM

in response to: JackieLeigh

quote:<HR>Originally posted by willamona:
At 24 you are at the cusp of LHR training. Maffetone had hit and miss results with people of that age. But definitely slow the **** down. My goodness, you hit 185? Your aerobic fitness does seem to be less than ideal for long distance running. It takes a lot of time on your feet to fix this. Settle in and have fun with it.

<HR>

I think Maffetone started training Mark Allen at age 24 or so. A bunch of other greats too. The 180 formula works real well for those in their 20s: actually from about 18 to 65 it works great. The extremes, well, it gets a bit tricky.

JackieLeigh

51 posts since
Aug 2, 2007

11. Sep 2, 2007 10:16 AM

in response to: JackieLeigh

Well I'll be 25 in a month

Either way, from what I am reading I think slowing down will help me in the long run.

Do you all think it is a bad idea to attempt this while training for a marathon, or will it help? My marathon is Dec 8th

aharmer

460 posts since
May 25, 2005

12. Sep 2, 2007 12:36 PM

in response to: JackieLeigh

quote:<HR>Originally posted by JackieLeigh:
Well I'll be 25 in a month

Either way, from what I am reading I think slowing down will help me in the long run.

Do you all think it is a bad idea to attempt this while training for a marathon, or will it help? My marathon is Dec 8th<HR>

You definitely have time to see results by December. You'll hear many opinions but here's the first...Slow it down to your prescribed Maff HR for all runs except one segment per week of marathon pace running which should be about 9:00/mile right? Assuming you are in 4:00 shape, you could start with a few miles at 9:00 pace sandwiched in the middle of a mid-week semi-long run, with the warmup and cooldown miles at your Maff HR. Gradually move that number up to the point that you're doing 10+ miles at marathon pace. if you're not in 4:00 shape you don't want to do those segments at 4:00 pace. How to determine your current level of fitness is an entirely different conversation. After the marathon you could dedicate 100% of miles to low-HR to see what kind of results you get, or stick with a similar plan as mentioned above. Either way, a majority of your miles each week should be at the lower intensity regardless of your upcoming goal race (just one opinion).

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JackieLeigh

51 posts since
Aug 2, 2007

13. Sep 2, 2007 2:54 PM

in response to: JackieLeigh

Thanks, that is great advice, and I am totally willing to give it a try.

I have a 5k tomorrow so after that I will start training at my Maff HR.

One other question. I know it is discussed that carbs shouldnt be consumed prior to the runs but for my long runs (10+ miles) I always eat something small about an hour before. I have tried to go without and I end up worn about mid way. Is it ok to eat something before or will I be "ruining" any work?

aharmer

460 posts since
May 25, 2005

14. Sep 2, 2007 2:59 PM

in response to: JackieLeigh

If possible just move that meal back to 2 hrs before the run...some people would say even more but most feel like 2 hrs is fine. I also avoid taking in carbs of any kind for the first 30 minutes of a run. Theoretically, once your body's "fire is hot" the addition of carbs doesn't change the mixture you burn. Not sure of the accuracy of that theory, but I use it.

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Sep 1, 2007 11:46 AM

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