HR Zones: 220-Age - the TRUTH! (Page 13)

Amy, Mike probably will have a better answer than this, but one of the best way's to increase your distance is to go a little slower and increase your total distance by about 10% or so.

Regarding your new HRM like Mike said you will have some good data to work with after the 8k.  Since the hrm is new to you just look at the data the first few times you use it and compare the HR to what you think your effort was on that particular workout. It's just a tool to give "you" feedback on what you are doing.

Have fun and good luck with your race!!!

Amy

Well, I am glad I made you laugh and you took my comment as it was intended. I could give you a few reasons 'why not' but lets stick to the fact that you are motivated and want to improve. I like that. A lot.

So - if you are going to run/walk - you should use the walk breaks from the beginning - and no matter where you are on the course, you should be consistent with them - so a few strategies are 5:2, 8:1, 10:1 etc - those are all run to walk ratios.

Getting on a plan is KEY! It will take the guesswork out of your training - there are MANY options here on BT - from the Bronze all the way up to the Gold level membership. At the Gold level you get to post to a forum where our coaches answer your questions and keep you going in the right direction. If you have any more questions, I'd be happy to help.

Good luck in the 8k and please post your info when done.

Hi Amy

Looks like your average HR the last 30 minutes was about 179 - plug that into the BT HR calculator and you'll have your run zones. Good job on the run, sounds like it was cold. It was snowing and 18F when I ran yesterday, so not sure how cold, 'cold' is. ;-)

Great job on the race!

I would do the LT test in my stronger sport for now and follow up with the weaker sport later. Typically there is an 8-12 beat difference and as you get more fit, the gap will narrow.

I would get tested as often as possible, but remember, you can do a field test anytime you want - so you can test 1x per month if you feel up to it. Will your LT change much? That depend on how your training goes and how your training plan is set up. :-)

What type of test did you win?  Regardless, I think it makes sense to get it done ASAP.  The purpose of testing for LTHR is so that you can establish appropriate training zones to guide your intensity.  If you wait till March what do you propose to use for the next few months to guide your training?  Like Mike said, field tests are a great (inexpensive) way to re-test on a regular basis.  The key is to set yourself up with a protocol that you can repeat with minimal variation.  For instance, map out a specific loop that you will use to run or ride and do your best to test in similar conditions including your hydration, nutrition, fatigue, and sleep...not just weather.  Typically bike LT is 8-10bpm lower compared to run but that is a generalization that might not apply to you.  It's fine to use for now if that's the best you have but since a field test (or indoor trainer) is free I'd say you can definitely do better.