HR Zones: 220-Age - the TRUTH! (Page 22)

I re did my running threshold yesterday at the track it has been a tad over a month since my first test. It increased by 3 BPM from 160 to 163. Here is a link to the garmin report the tiny breather in the middle was due to almost throwing up it was HARD! haha

http://connect.garmin.com/activity/235708883

Very much so first one was ran at about 8:45 miles this one was close to 8! Although I have increased my mileage from about 15 a week to 20 and am working on 10% a week increase. Thanks for all the help Mike

Mike, Just did my LT test today and my average for the 20 min was 189. Max was 194. So for the past two months I have been running all runs in zone 1 according to my new LT zones. I am trying to build a good base over the winter. What runs should be in which zones. Here is what my weekly runs look like.

M 5 miles

T 3 miles

W 5 miles

TR 3 miles

F 5 miles

Sat or Sun 7 miles.

Thanks

Nice work on the test. I know it's not easy. What are your goals for running? Do you ever run by just minutes instead of miles?

My main goal is to be injury free (struggled first 3 years with lower leg injuries from running hard all the time) and to get faster of course. I am planning on doing my First HIM in May. I don't run by minutes but those are the miles I can get in on the time that I have so in a since I guess I do. The weekend is about the only time I can run how ever long i want. I am not opposed to running by minutes. I could run more on MWF if I got up earlier

Here's what I would do:
Monday - 45' with 6x30" at 5k pace.

Tuesday - easy 30' or thereabouts

Wednesday - 45' with 15' at Z2.

Thursday - easy 30' with 5x20" at faster than 5k pace.

Friday - easy 45'.

Saturday - easy 60-75 minutes - add 10' per week until you are at 90'. From there you can add in tempo finish to the run or other types of harder running.

Sunday - off

This is one example of about 1,000,000 ways to build a week.

Mike, I have a few years base and have completed a few sprints but I’m only able to run three times per week for now. No biking or swimming until spring.

I run every other day: 60 minutes, 35 minutes and 35 minutes.

I have been running all three in the lower end of zone two but I getting bored. Please, I know I should do more but for now I can't. So my question is what should I do if I want to step up just one of my runs? Maybe a 5 minute warm up and cool down and 25 minutes in zone three? Or would a shorter run with a higher rate help more. I have been doing a 5 minute warm up then 10 minutes at the lower end of zone 5 the a 5 minute cool down. It's hard but I can manage.

I know I should keep all three at base but if you had to choose one what would it be?

Mike - thanks for all the great information.  20 min=174 & max=183.  Age 61.  Will be training for HIMs in the spring but now focusing on the run over the winter.  Been training for tris for 4 years; running for 30+ yrs.  My pace for the 30 & 60 minute runs is around 10:00 and approx 10:15 for the long run.  This is my current schedule:

M - off

T - 60

W- 30

Th - 60

F - 30

Sa - 120

Su - 30 real easy

What would you suggest?

This is almost exactly what I've been doing for the past few months and the results have been dramatic. Fits into the 'BarryP's 1-2-3' column pretty neatly. I'm no Level III coach, but people I swear, it's the minutes, not the speed - get out there and run as many days a week as you can, however fast you go it doesn't matter, just get the hours logged. The speed will come, and with it the distance. Your body needs to learn how to effectively move oxygen around when you're running, and that time, not intervals.

Well said. It's so easy that's it seems too simple. People read too many articles from the experts when all you have to do is KISS - Keep It Simple Silly.

Same idea:

M - off

T - 60 - w 15' of Z2 (20-25 beats below LT)

W- 30 - easy with some 30" pick ups.

Th - 60 - easy

F - 30 - easy with some pick ups

Sa - 120 - Throw in 3x20' at Z2. Can end with tempo finish (Z3)

Su - 30 real easy - super easy

Check your pulse for 30 and double it.  Generally, the shorter the time interval the more inaccurate you will be, especially with inordinately high or low pulses (200+ is inordinately high).  Generally, pulses are checked for 15s then x4 unless it's really fast or slow.  I'm not a doctor, but I do check pulses for a living

Wed run includes 15' Z2.   Are the "easy" workouts on Tues, Thurs, Fri, Sat Z1? (I would expect Z2)

I would go by 'feel' as in IF you feel great, then Z2 is the preferred zone, but IF you don't feel great, then Z1 is fine as well.

So for the easy run is it ok to say start off in zone 1 and by the end of the run to be in zone 2. or try and stay in one zone or the other. I am breathing a little heavier in zone 2 but I still feel good.

Hi Mike - They say there is no such thing as a dumb question, so here goes....  I am just finishing up the BT int ironman program for IMFL next weekend, this will be IM#2, and my question is, what is the hr, or zone one should race an ironman at?  Everyone talks about training zones, but not much with racing zones.  I have been training fairly diligently with a monitor for over a year now and PR'd my marathon time last December by 15 minutes as a result, a 3:19.  If anything, the HR monitor has slowed me down.  My LT is around 176 and I have done all of my long rides averaging around mid 140's.  There was some HR creep when the weather was hot and humid, but since it cooled off, I have been able to maintain the designated hr's suggested by the program.

Thanks!  John

Can be 5K used for this test? By the way during a long hard run 73min, my HR went to 199. Is this my max?

Also I noticed that when I'm really tired and run on very little sleep my HR goes up to 156 when I run at 10.30 pace. Today I slept 10 hours and felt rested my hr stayed on 146 and my pace was 9.18.

Do you adjust your pace according to your HR? Usually during the second part of the run my HR tend to be higher even when my pace is the same. Do I run the second part of my run slower?

You can use your 5k yes. What was your time and avg HR? If you are around 20-25' then I would use 95% of the HR as your LT. For example if your HR was 200 avg, then use 190 as your LT.

Lack of sleep can drive your HR up as well as something called cardiac drift. This is when you fatigue late in a run and you are asking your body to keep performing at a certain level. If your body is having a hard time doing that, you will see the HR creep up. So, sometimes I stick to HR and let the pace fall off or I would start at a lower HR and get the AVG HR I want (example at the end).

Another factor for a rising HR is dehydration, so if you aren't drinking fluids on long runs, you may want to try that.

My example: Let's say your Z2 HR is 130 and that is your goal for the run. You may start out at 125 for 30 minutes and the 2nd 30 minutes your HR may average 135. Over the course of the entire run your HR might be 130.

Another example would be to have a goal of 130 and once you settle into your run at 130 try to keep it there as long as possible. Maybe it's 45 minutes, maybe it's shorter. Every few weeks you could go back and try this run to see if you can go a little longer with the same HR.

Eventually, your HR will be lower and you'll be running at a faster pace. That's the ultimate goal.

My time for the last 5K was 25.30 I did not measure my HR during entire race. At one point it was about 177.

I wish I were 20-25, I'm 39 y.o female. Also  my HR during a day tend to be really low around 54-55.

The last thing. I tried to use your link to calculate zones, but it did not work. Do you know other websites where I can calculate zones.

You need the average HR over 20-30 minutes. No guessing
Did you use this link? https://docs.google.com/spreadsheet/ccc?key=0AikxNxkWLAlvdE1ia2Y3d0N... open to anyone who has the link, so it should work.

Maybe you can jump into a 5k soon?