rhino
Junior Member
Posts: 103
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Post by rhino on Jan 8, 2010 21:09:59 GMT -5
Hi Folks,
While I'm not a newcomer to endurance sports, I'm relatively new to training with a heartrate monitor. I just bought one. I have a tendency to run too hard on off days, and then struggle in races/hard workouts.
Can anyone offer some guidelines in terms of percentages of MAX, threshold, etc that I could aim for? If my max is 190ish, do I run off days at 75%? 80%? lower? Etc.
Or, could you point me towards a resource that would provide this information?
Also, it would be excellent if this tread could avoid the whole "heart rate is for weaklings...just run as fast as the guy that is ahead of you" business.
Thanks!
Adrian
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Post by runner1958 on Jan 8, 2010 21:14:38 GMT -5
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Post by HHH on Jan 9, 2010 11:16:20 GMT -5
Hi Folks, While I'm not a newcomer to endurance sports, I'm relatively new to training with a heartrate monitor. I just bought one. I have a tendency to run too hard on off days, and then struggle in races/hard workouts. Can anyone offer some guidelines in terms of percentages of MAX, threshold, etc that I could aim for? If my max is 190ish, do I run off days at 75%? 80%? lower? Etc. Or, could you point me towards a resource that would provide this information? Also, it would be excellent if this tread could avoid the whole "heart rate is for weaklings...just run as fast as the guy that is ahead of you" business. Thanks! Adrian The biggest mistake I see about people using HR monitors to help with their training is that they don't figure out correctly what their max HR is. Do not use the 220-Age your formula or any other formula for that matter. There are a few all out effort tests that will give you a pretty good idea of your max HR. Run an 800m all out, max HR will probably happen after 400m. Or find a really long hill and run up that as hard as you can. Max HR will probably happen 1/2 way up. |
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rhino
Junior Member
Posts: 103
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Post by rhino on Jan 9, 2010 13:09:53 GMT -5
That's helpful. Thanks guys.
I'll determine the HR, and then go from there.
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ess92
New Member
Posts: 49
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Post by ess92 on Jan 10, 2010 13:03:17 GMT -5
While we are on the subject, people's thoughts about how weather/time/distance affect heart rate and its accuracy? Would someone be able to use a heart rate monitor for an extended period of time and stil be able to consider results from winter and summer training together?
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Post by HHH on Jan 10, 2010 19:01:51 GMT -5
While we are on the subject, people's thoughts about how weather/time/distance affect heart rate and its accuracy? Would someone be able to use a heart rate monitor for an extended period of time and stil be able to consider results from winter and summer training together? You also have to consider that as you get fitter, your training zones shift as well. |
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ess92
New Member
Posts: 49
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Post by ess92 on Jan 10, 2010 20:05:45 GMT -5
While we are on the subject, people's thoughts about how weather/time/distance affect heart rate and its accuracy? Would someone be able to use a heart rate monitor for an extended period of time and stil be able to consider results from winter and summer training together? You also have to consider that as you get fitter, your training zones shift as well. Thats why I was asking. If I see a difference between the two seasons when I look back on it, can I say that it was because I was fitter or it is due to the weather? |
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Post by HHH on Jan 10, 2010 22:56:14 GMT -5
You also have to consider that as you get fitter, your training zones shift as well. Thats why I was asking. If I see a difference between the two seasons when I look back on it, can I say that it was because I was fitter or it is due to the weather? It depends what you are using your HR to compare against. If it takes you longer to run your usual 10k route and your HR is significantly higher but there is a foot of snow on the ground, I'd say it's the weather. But it could be your fitness. Conversely if you run your 10k route faster with a lower HR in the summer with good weather, then it could be that you are fitter or it could just be that there is no snow on the ground anymore... |
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Post by tigger on Jan 11, 2010 13:55:29 GMT -5
There are many variables affecting heart rate, including health, fitness, intensity, weather, route and duration of run. Some general things I've noticed over time...........
HR will vary as much as 10 beats per min at the same pace on different days, due to body factors that are not fully explained. Perhaps fatigue, perhaps illness, or perhaps mechanical efficiency. I don't really know for sure.
On long runs my hr will drop a bit after the first hour, assuming constant pace. Somewhere between two and three hrs it will begin to rise quickly as my body begins to hit glycogen depletion.
For the first hour, at roughly 10 min intervals my hr will drop about 10 beats per min for as much as 30 seconds. When it recovers it's usually slightly higher than before.
As pace begins to approach threshold it becomes tougher and tougher to hold hr constant at constant pace. I use this as an indication of fitness. The longer I can hold hr at a particular level the more fit I think I am.
FYI - my mhr is 184. Easy paces are 135 to 145. Threshold is 160 or thereabouts. I agree very strongly with HHH's point on MHR. I think it's the only number you need if you want to train with hr parameters.
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Post by marathondude on Jan 15, 2010 11:55:17 GMT -5
Generally, it is better on an easy day to go 'too easy' then a bit 'too hard.' It's hard for almost anyone to go wrong if they keep their heart rate around 120 on an easy day - this is for those with max rates of 180, 200 or 220. The best way to do this is to schedule running on your easy days with runners whose training pace is much slower than yours. When I was running low 2:50s marathons a few years ago, I would often do easy 10-mle trail runs at 8:00 to 8:30 pace by running with friends who ran that pace on their 'harder' days. It helped both of us.
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