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Running in Zones 1 and 2
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 2011-06-07 8:49 PM |
Member  15 Houston |  Subject: Running in Zones 1 and 2I started training for my first HIM yesterday. I did the 45 min run today which I was supposed to keep heart rate in zones 1 and 2. This was very difficult. Almost to the point of frustration. I could not stay below zone 2 for more than 15 minutes. I felt like I was walking. I would stop and walk at times to lower my heart rate but then it would stay the same if not get higher. How do we Houstonians stay in the training zones needed for each training? I felt I could have walked the whole time and stayed in the zones but i don't want to. I want to follow the notes for each training but I am frustrated. Any suggestions for outdoor running? |
| 2011-06-07 8:53 PM in reply to: #3538013 |
Veteran 204 Jacksonville | Subject: RE: Running in Zones 1 and 2 You're not alone, so I'm curious to hear the answer. I've heard though, that wether it's walking or running, you should stay in the zone, and eventually you'll be running in the zone (down the line at some point). |
| 2011-06-07 8:57 PM in reply to: #3538013 |
Resident Curmudgeon 25290  The Road Back Gold member | Subject: RE: Running in Zones 1 and 2 First, how have you determined your zones? Then, what plan are you following. Zone 1 is usually reserved for recovery efforts. Edited by the bear 2011-06-07 8:57 PM |
| 2011-06-07 9:04 PM in reply to: #3538013 |
Regular 110 King George, VA | Subject: RE: Running in Zones 1 and 2 My experience (I'm not an expert!!): My first attempt at a Zone 1 run was extremely frustrating. I had my HRM set to beep at me if I got into Zone 2. I couldn't believe how slow I had to "run" to keep it low. Before buying an HRM, I finished every training run with a kick to the end (like a race). It took me several months of running (and reading) to figure out that after a Zone 1 run, you should feel like you are ready to head out for a run!  I had been running in the low 8's for all training runs and my first Zone 1 run I had to get down to a 16! It eventually crept to 12, 11, 10. Now (several years later), I can run in Zone 1 in the low 9's. Anyway, that's my experience - hope it helps. |
| 2011-06-07 9:10 PM in reply to: #3538013 |
Master 2426 Central Indiana | Subject: RE: Running in Zones 1 and 2 Seems it's not uncommon for many to use walk breaks to keep HR down in Z1 runs. I'm pretty slow runner. My PR HM is just under 2hr (1:57), but for Z1 runs I need to use walks. Even by RPE it seems easier for me to run low Z2 than to run Z1 without walking. A Z1 run seems like biking with the brakes dragging. |
| 2011-06-07 9:15 PM in reply to: #3538029 |
Member 15 Houston | Subject: RE: Running in Zones 1 and 2 I have slept with my monitor on and when I wake up, turned on the gamin and get my heart rate. Plugged it into the gamin settings and therefore got my zones. I am doing the beginner HIM training since I really haven't trained since my last 2 sprints in April. Let me know if there is another way to get my correct zones. I have done a tris before but since this is the first HIM I want to follow the detailed notes religiously. Thanks for the advice to all! |
| 2011-06-07 9:23 PM in reply to: #3538013 |
Champion 7595 Columbia, South Carolina | Subject: RE: Running in Zones 1 and 2 x2 (or whatever) on testing your zones, etc. It is possible to 'run' even slower than you normally walk. I discovered this fact while teaching my kids to run. I can easily walk a mile in well under 15 minutes, not really even trying to walk particularly quickly, just at my natural walking pace. When I run with my (quite young) children, I could -- especially on easy runs -- very easily walk at the pace at which they are running. I choose instead to run because I want them to see this as a group activity, not me walking while they run. I PROMISE you can run in Z1. You just need to slow down. It will seem comically slow. That's OK. |
| 2011-06-07 9:26 PM in reply to: #3538062 |
Champion 7595 Columbia, South Carolina | Subject: RE: Running in Zones 1 and 2 JDKadlick - 2011-06-07 10:15 PM I have slept with my monitor on and when I wake up, turned on the gamin and get my heart rate. Plugged it into the gamin settings and therefore got my zones. I am doing the beginner HIM training since I really haven't trained since my last 2 sprints in April. Let me know if there is another way to get my correct zones. I have done a tris before but since this is the first HIM I want to follow the detailed notes religiously. Thanks for the advice to all!
Oh, dear. Dont' do that. There are good protocols for finding zones, and plenty of leeway about how to define them. But don't do that. Here's one tested protocol, from this site. http://www.beginnertriathlete.com/cms/article-detail.asp?articleid=633
ETA: I should have added: Assuming you are confident in your plan (and of course if not, find another), you should use whatever protocol it prescribed for finding zones. If it didn't, or if it said "use whatever your Garmin said" then immediately lose confidence, IMHO. Edited by Experior 2011-06-07 9:31 PM |
| 2011-06-07 9:56 PM in reply to: #3538013 |
8763 Boulder, Colorado | Subject: RE: Running in Zones 1 and 2 JDKadlick - 2011-06-07 7:49 PM I started training for my first HIM yesterday. I did the 45 min run today which I was supposed to keep heart rate in zones 1 and 2. This was very difficult. Almost to the point of frustration. I could not stay below zone 2 for more than 15 minutes. I felt like I was walking. I would stop and walk at times to lower my heart rate but then it would stay the same if not get higher. How do we Houstonians stay in the training zones needed for each training? I felt I could have walked the whole time and stayed in the zones but i don't want to. I want to follow the notes for each training but I am frustrated. Any suggestions for outdoor running? Jennifer, I'll assume you are following a plan here on BT, yes? Ok - first off, follow the great advice below - follow the testing protocol and then determine your training zones. Once you have done that, give a Zone 2 run a chance and let us know what happens! |
| 2011-06-07 11:49 PM in reply to: #3538013 |
Expert 1038 Noosa | Subject: RE: Running in Zones 1 and 2 If you set the HR preferences as "Reserve"it uses the Karvonen formula and is more suitable for running; this was the only way I could use the Garmin for zone 1 running. |
| 2011-06-08 9:57 AM in reply to: #3538062 |
Master 9705 Raleigh, NC area | Subject: RE: Running in Zones 1 and 2 JDKadlick - 2011-06-07 10:15 PM I have slept with my monitor on and when I wake up, turned on the gamin and get my heart rate. Plugged it into the gamin settings and therefore got my zones. I am doing the beginner HIM training since I really haven't trained since my last 2 sprints in April. Let me know if there is another way to get my correct zones. I have done a tris before but since this is the first HIM I want to follow the detailed notes religiously. Thanks for the advice to all! Ah, there's your problem. You'll probably want to do a field test to find your zones. You will have different zones for cycling and running. |
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