New Year New You...reopened for late comers (Page 13)

I have a HR training question. When I run, my HR is always really high, even though I don't feel like I'm working that hard. For example, running at an 8:30 pace yesterday, my average HR was 178. That's actually slower than my normal pace, but the HR seems really high for any sustained time period. Is it something I should be concerned about? Like I said, I don't feel like I'm working too hard at this pace and can actually run at a faster pace than this.

Neil posted a link a little while ago that was very informative (but, might not answer your specific question)
http://www.brianmac.co.uk/hrm1.htm

In general, this is how I understand it. Your heart being a muscle is responsible for pumping oxygen to your muscles. If you are not feeling fatigued, it could mean that your body is utilizing oxygen quite well; at the same time, your heart is still building up its strength and endurance to supply what's needed. Which is not bad or good; it just is. Your heart rate will become lower over time with the same level of workout.

Now, the other thing is. Do you know what your max HR should be? The younger you are, the higher your max HR should be. I know that mine should be at around the 180 mark. I also know that you're not the same age as me ;-)

I don't believe that what you are reading with HR and other statistic is anything to really be worried about. However, your last sentence is an indication that maybe you should push a little harder to get your base fitness level up :-)

How's everybody's injuries?
What is everybody doing this weekend?

I have two cake orders due tomorrow, so I'll be up almost all night. And, hoping to have a good long right Sunday with a swim afterwards before lunch and the Super Bowl... :-)

Off to the Expo this morning. I'll write up a report tonight.

http://richmondendurancesymposium.com/

Also ran across this article this morning. Sort of inline with our previous conversation.

http://home.trainingpeaks.com/blog/article/4-key-components-of-wint...

not sure what's going to happen this weekend......after reporting a calf strain on Wednesday night I did some hot and cold treatment on it. Thursday morning felt much better so it may have been just muscle stiffness. I went for a morning swim and a spin class at night.......all went well. Friday should have been a steady pace run day but I decided to give the calf an extra couple of days and continue the hot and cold. Woke up this morning and I'm sick!! I just can't catch a break! Going to take another easy day and then attempt a treadmill run/walk on sunday. The Waterloo half marathon is fast approaching and this isn't getting it done!

Katie, I'd be really careful with this and perhaps seek an informed medical opinion just to be safe. That heart rate seems very high for an average....that means at times you were working above 178.

http://www.digifit.com/heartratezones/maximum-heart-rate.asp?Age=48...

check out the max heart rate calculator in the link above. Seems consistent with what I've heard over the years and is pretty accurate for me and what I can work at.

Hi Katie that does seem pretty high particularly with you feeling as though you are comfortable at the pace you are running at. Is it something that happens on a regular basis, maybe worth getting it checked out, maybe that the HRM isn't giving an accurate reading, I'd expect you to be hanging out at the rate. Have you access to another HRM or piece of kit at the gym that will allow you a second view?

One of the main challenges over the winter is remaining illness free, I have a bit of 'man flu' at the moment so have been off the training for a few days. Where are you on your training plan towards the half marathon at the moment, let me know.

Broncos or Seahawks, where is the smart money going? Saw the cakes on facebook, wow look amazing buddy. Everyone over to David's place for a superbowl cake party!!

Hey Rob, my 48 year old body is winding me up at the moment too, hamstring playing up again! Hang in there, as you say at least there is something we can always do.

First race of the year entered today, Beverley 10k (small town about 10 miles away), great race do it every year, sold out in 5 hours. Just need the hamstring to sort itself out now

So it's superbowl weekend over your side of the pond, who's going to win, Broncos or Seahawks? I went to watch my 'soccer' team (Hull City) play today in the Premier League, we drew 1 -1 with Tottenham Hotspur.

How are we all on nutrition, I have a few articles that maybe useful, let me know and I'll post them.

I haven't been exercising since my legs started really hurting last week -- but this has been the best time for an injury with what Alabamians are calling the "Snowpocalypse". Today is the first day that an outside workout is even plausible, and my University (and the gym) have been closed since Tuesday morning because of all the snow/ice. Nobody in the South knows what to do in winter weather, it's been a nightmare! I've been walking a lot though, and my legs are feeling much better. I want to try a gentle fast-paced walk/jog tomorrow, so I am stretching a little tonight to make sure I won't make things worse. I haven't had any pain near my knees in the past 24 hours

As for nutrition, things have been rough the past few days (I ran out of healthy food 2 days ago) but I'm going to buy some groceries later today and get back on track. I haven't been feeling that great (typical stomach issues) so I'm taking probiotics again and an all-natural bio cleanse pill that I really like.

After a months worth of renovations, the pool here is finally open!! I'm so excited, I'm definitely going to swim this week. I haven't been since it opened on Monday, but it was closed down the next day along with the gym.

Back from the Expo. Lots of great information. Guest speakers included Michellie Jones, Chris Carmichael, and Frankie Andreu. Also had several doctors speaking on injury prevention/treatments and bio-mechanics/physiological effect of training.

Chris had an overview of his time-crunched cyclist/triathlete theory of training. It was the most common sense training plan I've heard yet.

http://richmondendurancesymposium.com/resources/

Simple article of correct position for kicking, off to the pool later to practice.

http://www.swim-teach.com/not-moving-when-kicking-with-a-kick-board...

Impressive line up, what were your highlights of the day?

Hey Neil, I can't figure my body out right now but after a day in bed yesterday I had a really good 9k slow run this morning. My calves felt good and the compression socks work wonders for me.

I'm starting week 6 of the 18 week "running room" half marathon program with a target time of 1hr 50mins. I've dialed back on mid week runs because of the swim/bike training so I'm doing a long slow run sundays, a tempo run on Tuesday and a steady shorter run on Friday. The runs are timed to build to the pace I need for the 1hr 50min target. Hills will be added in week 7.

What's your advice on mid run fuel? My longer runs will start to increase now. How often should I eat if at all? I tried those gel packs once but they taste like baby food....disgusting! My tolerance for most foods is good so am I looking to ingest quick carbs/sugars?

well since the Broncos did such a good job against the Pats I have to lean to the AL team. Just wish the half time show had something more exciting than Bruno Mars!

sure post away it can't hurt right! Always good to get different perspectives.
Thanks

I liked the idea of the presentations on injury prevention and as well the ones on the physiological effect of training on the body. I take all doctors with a grain of salt though, that's why they "practice" medicine.

Michellie's speech talked about her career but it really came to life when she started the question and answer part

Chris is the main reason I went to the expo. His idea of training is the most common sense approach I've seen so far. Our discussion of Base vs HIIT was well covered. He believes that the age grouper triathlete has a finite number of hours to train due to work, family and such. You are much better served by HIIT. LSD reaches a level where you must keep adding miles. Hard to get all that in with the others things in life.


Frankie was a bit flat on his subject but still enjoyed the stories of the TdF. He rode in 9 of them!

Overall great amount of info.

I checked the HRM and it seems accurate. (I tested it using the treadmill's reading and by just stopping and counting.) I've noticed this before when running, but I always thought maybe the treadmill readings weren't accurate. That's part of why I got the HRM. I did some research and think it might actually be a medication issue. I have asthma (mostly environmental) and use an inhaler before any sort of cardio, which has been known to increase HR in some people. The problem is, I can't run without it. So I guess it's time to have a chat with the doc and see if he thinks it's something to be concerned about. Thanks everyone for the input!

Neil - I did the rolling hills part of this workout yesterday and it was great! (It was a shorter workout so I didn't have time to do the sprints with it, but will add them in next time.) I tend to get really bored during indoor bike workouts, but this didn't leave any time to get bored. If you have any other bike workouts like this laying around, I'd love to see some. (= It's hard to get motivated for indoor bike sessions, but I actually really enjoyed this. Thanks!

Thank you for sharing the info :-)

Awesome!!! getting back into the swing of tings :-)