SBR Utopia Season II - OPEN (Page 109)
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Extreme Veteran ![]() ![]() ![]() ![]() ![]() | ![]() Originally posted by GoFaster So do any of you rely on HR zones when running, or are you strictly paying attention to pace zones or RPE (but you also collect the HR data)? When I am running easy, I keep an eye on HR and it usually correlates with RPE. I sometimes use HR to limit efforts, so I intentionally try to keep it under HR X. When doing tempo, threshold or intervals, it's always by pace. I usually do look at average HR at the end of a workout and the average for a given pace tells me where I am in terms of fitness or how tired I am. I do use it to cap efforts during the early stages of a HIM run. |
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Elite ![]() ![]() ![]() ![]() ![]() ![]() ![]() ![]() ![]() ![]() | ![]() Originally posted by GoFaster So do any of you rely on HR zones when running, or are you strictly paying attention to pace zones or RPE (but you also collect the HR data)? I don't wear an HR monitor at all. |
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Extreme Veteran ![]() ![]() ![]() ![]() ![]() | ![]() Originally posted by axteraa Ok, I found a chart. I'm well over 50% in Z2 - probably closer to 60-70 many weeks. Edit - found another chart (I shoudl check this stuff out more often - lol). Z1 - 8% Z2 - 58% Z3 - 21%
How did you set your zones ? I looked at my VDOT and used the threshold pace Jack Daniel gives, which corresponds to a 15km time (1hr) |
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Elite ![]() ![]() ![]() ![]() ![]() ![]() ![]() ![]() ![]() ![]() | ![]() Originally posted by marcag Originally posted by axteraa How did you set your zones ? I looked at my VDOT and used the threshold pace Jack Daniel gives, which corresponds to a 15km time (1hr) Ok, I found a chart. I'm well over 50% in Z2 - probably closer to 60-70 many weeks. Edit - found another chart (I shoudl check this stuff out more often - lol). Z1 - 8% Z2 - 58% Z3 - 21%
Shane set them but they were based on my VDOT. |
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Master ![]() ![]() ![]() ![]() ![]() ![]() ![]() ![]() | ![]() Originally posted by GoFaster So do any of you rely on HR zones when running, or are you strictly paying attention to pace zones or RPE (but you also collect the HR data)? Neil - I too use all three, depending on the workout. My zones are set by Lactate Threshold tests and then adjusted by my coach depending on where we are in my training cycle and data he is getting back from workouts. The zones I am given actually overlap each other - which makes a lot of sense to me. I don't really get charts that have hard distinctions between the zones: for instance if my zone 1 tops out at 144 and zone 2 starts at 145 - what really is the difference between one heart beat? Also, most folks I know that use HR exclusively tend to run right at the top of whatever zone they are supposed to be in, so what good really is the rest of the space in the zone? In the end they are just numbers that give us a rough estimate of effort, not magic voodoo. So here are mine (coach actually just revised and sent them to me this morning): E3 Base Run: 148 -161 I think my base run effort is generally what most folks would call Z2, floating up into Z3 maybe. I use pace exclusively for track and road intervals, but our terrain and climate around here is so varied that to try and use pace for long runs is often counterproductive. For long runs and even hard progressions I use HR, but only once it is settled in after a good warm up. For what my coach refers to as "legit" base runs HR becomes a hard limiter, but for hilly trail and/or hot and humid runs often I am allowed to let my HR creep up into endurance or steady state effort on climbs, especially on the back half of the workout, so these are really the runs where I practice RPE pacing. For sprints and olympic racing (and 5k/10ks) I use RPE exclusively on the run. For longer races I will pay more attention to it. For the IM marathon - HR is king for the first 18 miles, so long as I have paced the bike correctly. |
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![]() Another fun ride into work. I think I'm going to pass on doing a running race soon. I rather ride. |
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Elite ![]() ![]() ![]() ![]() ![]() ![]() ![]() ![]() ![]() ![]() | ![]() Most of what everyone has said jives with how I use HR. I like to think of it as my governor for the most part, but have learned that my body tends to show a fair amount of variability from one day to the next, and I need to allow for that. If I feel good, but HR is higher than expected then I'll typically ignore and go based off pace. I am however hoping to see a correlation with faster paces and lower HR coming out of this winter - assuming of course I keep on running.
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Extreme Veteran ![]() ![]() ![]() ![]() ![]() | ![]() Originally posted by GoFaster Most of what everyone has said jives with how I use HR. I like to think of it as my governor for the most part, but have learned that my body tends to show a fair amount of variability from one day to the next, and I need to allow for that. If I feel good, but HR is higher than expected then I'll typically ignore and go based off pace. I am however hoping to see a correlation with faster paces and lower HR coming out of this winter - assuming of course I keep on running.
Do you do treadmill runs ? One thing I do, and it's entirely to play a game while on the treadmill, is to see how far I can run in 45 minutes, keeping my average HR at the Z1/Z2 limit. First few times that turned out to be 146 BPM so I have been using that. It's something to do on a treadmill. |
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Elite ![]() ![]() ![]() ![]() ![]() ![]() ![]() ![]() ![]() ![]() | ![]() Originally posted by marcag Originally posted by GoFaster Do you do treadmill runs ? One thing I do, and it's entirely to play a game while on the treadmill, is to see how far I can run in 45 minutes, keeping my average HR at the Z1/Z2 limit. First few times that turned out to be 146 BPM so I have been using that. It's something to do on a treadmill. Most of what everyone has said jives with how I use HR. I like to think of it as my governor for the most part, but have learned that my body tends to show a fair amount of variability from one day to the next, and I need to allow for that. If I feel good, but HR is higher than expected then I'll typically ignore and go based off pace. I am however hoping to see a correlation with faster paces and lower HR coming out of this winter - assuming of course I keep on running.
I'd shoot myself playing that game. When I run on the treadmill (and it's getting close to that season), I try to add variety by changing up the speeds every mile, plus I take a sip of my drink every 5min, it's the best thing for me to break up the monotony. But now I'm curious how far I could go in 45min. Z2 ends at 158 for me, so does that mean you can't exceed that number? (This is not something I'm going to run out and test soon...) |
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Extreme Veteran ![]() ![]() ![]() ![]() ![]() | ![]() Originally posted by GoFaster Z2 ends at 158 for me, so does that mean you can't exceed that number? I target where Z2 starts, or Z1 ends. But that is the average for the entire run. The last 10 mins are typically a bit over. So for example I have to do 146 average. The last 5 min may be at 152. It's actually challenging to hit that 146 even, you sometimes have to slow down, speed up....which breaks the monotony as well as doing the mental math to get it right on. I have done 10kms in 45 min with an average at the edge of Z1 and Z2 |
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![]() What's on tap for the weekend? Riding and golf for me. Edited by Jason N 2013-10-18 7:21 PM |
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Elite ![]() ![]() ![]() ![]() ![]() ![]() ![]() ![]() ![]() ![]() | ![]() 1 hour run early tomorrow morning followed by a potential long day at work in Gatineau implementing Virtual Desktops. Flying home Sunday. |
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Master ![]() ![]() ![]() ![]() ![]() ![]() ![]() ![]() | ![]() Originally posted by Jason NWhat's on tap for the weekend? Riding and golf for me. Helping out a friend/race director with a 5k that should garner a few state records tomorrow morning. Maybe an easy run in the afternoon. Then the Fred D 1 hour challenge on Sunday, but honestly I will probably chicken out on that one. |
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Elite![]() ![]() ![]() ![]() ![]() ![]() ![]() ![]() ![]() ![]() | ![]() Crossed the 2000 Km mark for this year during my run this morning. I only hit 1728 for all of 2012. |
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Veteran![]() ![]() ![]() ![]() ![]() ![]() ![]() ![]() | ![]() Originally posted by Jason N Another fun ride into work. I think I'm going to pass on doing a running race soon. I rather ride. Now you're making sense! The "crappy run --> marathon" thought made no sense to me, but "crappy run --> ride the hell out of my bike" thought makes perfect sense ![]() |
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Pro![]() ![]() ![]() ![]() ![]() ![]() ![]() ![]() ![]() | ![]() Originally posted by Jason N What's on tap for the weekend? Riding and golf for me. 3:40 ride on the CT today (30s and rain here) and 14 mi run tomorrow likely in mixed rain and snow. 4 weeks out from IM AZ |
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Elite![]() ![]() ![]() ![]() ![]() ![]() ![]() ![]() ![]() ![]() | ![]() Originally posted by Birkierunner Originally posted by Jason N What's on tap for the weekend? Riding and golf for me. 3:40 ride on the CT today (30s and rain here) and 14 mi run tomorrow likely in mixed rain and snow. 4 weeks out from IM AZ that's not exactly Arizona preparatory weather! |
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Elite![]() ![]() ![]() ![]() ![]() ![]() ![]() ![]() ![]() ![]() | ![]() 16km run this morning. Been suffering a bit of a knot in my left calf the past few days, and it became an issue straight away, and I changed my run from a lot of ups and downs to one that was a lot flatter. Kind of soldiered through it, although that was not the smart move as I now have a very tight/sore calf and can't really walk properly. Have a massage booked for Tuesday, so hopefully she can work it out...but I know it's going to hurt, a lot. Good luck on the HM tomorrow Tom - PR here you come!! |
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![]() 2 hour ride this morning, mostly social. Friend that trained a lot with me and really got me into the sport, had a couple kids, fell away. He signed up for SIlverman 2014 so this was his welcome back. Mostly easy with one decent climb in the big ring. Followed by :20 run. Was supposed to be 8:30 first mile then easy in, but there was a rabbit at the turnaround and ego got the best of me (see what I mean about Z2 to Z3??) Tomorrow quick :30 OWS. It'll have to be quick as wetsuit is on its way to Miami (in case, but probably not), followed by hour run negative split |
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Elite![]() ![]() ![]() ![]() ![]() ![]() ![]() ![]() ![]() ![]() | ![]() Originally posted by ChrisM Tomorrow quick :30 OWS. It'll have to be quick as wetsuit is on its way to Miami (in case, but probably not), followed by hour run negative split I've pretty much given up hope but I'll probably still pack mine too, just in case. |
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![]() And if not do you have a speedsuit? I wasn't willing to buy one just for this race and hardly ever do non wetsuit races. So looks like I'll be swimming in tribibs/ top |
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![]() BTW anyone know how to quickly get to the last page if a thread on the new update? I've been scrolling down to the bottom of the first page, then scroll all the way down to the last page on the icon at the bottom. PITA |
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Elite![]() ![]() ![]() ![]() ![]() ![]() ![]() ![]() ![]() ![]() | ![]() Originally posted by ChrisM And if not do you have a speedsuit? I wasn't willing to buy one just for this race and hardly ever do non wetsuit races. So looks like I'll be swimming in tribibs/ top No speedsuit for me for the same reason as you. I'll be swimming in my trisuit. |
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