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Heart Rate vs Mile Pace (Fink Plan)
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 2013-03-20 1:07 PM |
Member 11 |  Subject: Heart Rate vs Mile Pace (Fink Plan)Hi,I've been training for my first Ironman in July (Placid) since January. I've been using the Fink plan. Like many other plans, the Fink plan has me focusing on my heart rate rather than my mile pace which is something Ive never done before but Ive made the adjustment.However, while training, especially during the run, I cant help but look at my mile pace. Most of the workouts require me to be in Z2 which is the ideal zone to be in during the race day bc of how the body taps fat reserves vs glycogen etc etc. Z2 for me translates to about 133bpm and a 7:20-7:30 mile pace. That seems entirely too fast to me. I'm concerned that if I try to hold this pace during the race I wont finish. Whats going on here? Anyone else have the same concerns? Anyone have any insights? Should I be slowing down? Staying Z1? Will it be different on race day? Any insights would be greatly appreciated!CB |
| 2013-03-20 1:09 PM in reply to: #4667725 |
Not a Coach 11473     Media, PA | Subject: RE: Heart Rate vs Mile Pace (Fink Plan) How did you figure your zones? What does that pace translate to relative to your prior training paces/races? But, the easy answer is 'slow down'. If it feels too hard, it probably is. |
| 2013-03-20 1:27 PM in reply to: #4667725 |
Veteran 437 Pittsburgh, PA | Subject: RE: Heart Rate vs Mile Pace (Fink Plan) Yea it sounds like your zones are off. In Zone 2 you should be able to have a conversation with out too much trouble.
Or it could be your HRM is off. What type are you using? Edited by wolfador 2013-03-20 1:30 PM |
| 2013-03-20 1:32 PM in reply to: #4667731 |
| Member 11 | Subject: RE: Heart Rate vs Mile Pace (Fink Plan) I followed his low tech approach which he said is pretty reliable and more feasible then getting it formally tested. Max heart rate is 220-My Age (33) = 187. I punched that in my Garmin it basically does the work in terms of figuring out the zones. They are a close match to his long hand method of calculating the BPM ranges: Z4: 90-95% of max Z3: 86-89% of max Z2: 75%-85% of maxZ1: 65-74% of maxThe pace is comfortable, I feel like i am working out but Im not overdoing it. Im just taken back by the actual pace I'm holding |
| 2013-03-20 1:36 PM in reply to: #4667753 |
| Member 11 | Subject: RE: Heart Rate vs Mile Pace (Fink Plan) i can have a conversation, its a comfortable pace. using garmin 405 w heart monitor. its set up correctly. |
| 2013-03-20 1:38 PM in reply to: #4667725 |
Member 36 Danville | Subject: RE: Heart Rate vs Mile Pace (Fink Plan) I had read that using the 220-age formula was very inaccurate for any specific individual, and so before starting the Fink plan I paid about $125 at my gym to get my "zones tested" which involved running on the treadmill with increasing incline and wearing a mask hooked up to a computer along with heart rate monitor. Then I got a bunch of pages they printed out - and guess what - it worked out to be exactly the same as the 220 minus age formula plus the percentages per zone. So maybe the formula is "good enough" or I'm just the exact match of the average person.
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| 2013-03-20 1:42 PM in reply to: #4667769 |
| Member 11 | Subject: RE: Heart Rate vs Mile Pace (Fink Plan) hahaha Kevin! Thanks gives me confidence in the formula! Edited by slowman79 2013-03-20 1:50 PM |
| 2013-03-20 1:57 PM in reply to: #4667725 |
New user 126 | Subject: RE: Heart Rate vs Mile Pace (Fink Plan) I don't think your handle should be 'slowman; anything if you are at a 7:20 pace and staying in Zone 2. Your heart rate zone is similar to mine and I'm training for the same race doing the same plan.. What distance runs are you talking here? Are you at 133 after an hour of running or 15 min into your run? If you are able to run at 133 after 2 hours and are holding a 7:20 pace you should be pretty happy with how well conditioned you are. Hills will skew the results for a time also are you running on a flat surface? |
| 2013-03-20 2:04 PM in reply to: #4667769 |
Not a Coach 11473 Media, PA | Subject: RE: Heart Rate vs Mile Pace (Fink Plan) Kevin26.2 - 2013-03-20 2:38 PM I had read that using the 220-age formula was very inaccurate for any specific individual, and so before starting the Fink plan I paid about $125 at my gym to get my "zones tested" which involved running on the treadmill with increasing incline and wearing a mask hooked up to a computer along with heart rate monitor. Then I got a bunch of pages they printed out - and guess what - it worked out to be exactly the same as the 220 minus age formula plus the percentages per zone. So maybe the formula is "good enough" or I'm just the exact match of the average person.
220-age is 'close enough' for perhaps 2/3 of the population. For the other 1/3, it can be off dramatically. You can do field tests yourself to help establish zones if you doubt the formula for yourself (or just want to get a better estimation). Back to the OP, again, how do those paces relate to your prior training/racing paces? I'm confused by you describing the pace as both 'comfortable' and 'too fast', such that you are concerned about finishing, at the same time. |
| 2013-03-20 2:57 PM in reply to: #4667806 |
| Member 11 | Subject: RE: Heart Rate vs Mile Pace (Fink Plan) I would say a 7:30-8:00 min pace is comfortable training pace for me historically. As a race benchmark, I ran a half marathon at 6:20/pace last October. The concern I'm trying to express is that while I'm comfortable training at 7:30pace/Z2 zone, I find it hard to believe that this is the pace I'm supposed to maintain on race day. Having never done an Ironman or never really monitored my heart rate before I'm a little in the dark here which is why I reach out to the community for a vote of confidence and/or advice. Let me know if I can further clarify! |
| 2013-03-20 3:08 PM in reply to: #4667796 |
| Member 11 | Subject: RE: Heart Rate vs Mile Pace (Fink Plan) Tracker09 - 2013-03-20 2:57 PMWhat distance runs are you talking here? Are you at 133 after an hour of running or 15 min into your run? If you are able to run at 133 after 2 hours and are holding a 7:20 pace you should be pretty happy with how well conditioned you are. Hills will skew the results for a time also are you running on a flat surface? I have to check the distance. The GPS is usually late in synching up to satellites so its not always accurate. Again my primary focus has been on time and heart rate so Im not always looking at total distance. Ill go back in the history but if I had to guess I'm covering about 7.5-8 miles over an hour. The 730 pace 133bpm is an average over that distance. I would say the course is flat with some a few long hills mixed in. Edited by slowman79 2013-03-20 3:12 PM |
| 2013-03-20 3:56 PM in reply to: #4667725 |
New user 126 | Subject: RE: Heart Rate vs Mile Pace (Fink Plan) So you run a half in the low 1:20's congrats. After you have already had been swimming and biking for much of the day you will likely find that your pace will not be quite as fast on tired legs as it was during the same training so the 133 won't likely be getting you the same faster pace. Try doing a long brick workout to see if you can see that effect in the data. |
| 2013-03-20 7:12 PM in reply to: #4667898 |
Regular 273 | Subject: RE: Heart Rate vs Mile Pace (Fink Plan) slowman79 - 2013-03-20 2:57 PM I ran a half marathon at 6:20/pace last October. Yeah, you need a new username. |
| 2013-03-21 3:32 AM in reply to: #4668020 |
Regular 129 | Subject: RE: Heart Rate vs Mile Pace (Fink Plan) Tracker09 - 2013-03-20 3:56 PM So you run a half in the low 1:20's congrats. After you have already had been swimming and biking for much of the day you will likely find that your pace will not be quite as fast on tired legs as it was during the same training so the 133 won't likely be getting you the same faster pace. Try doing a long brick workout to see if you can see that effect in the data.
I don't think any brick workout will give you a complete understanding of how you will feel after T2 on the day. Unless your doing full distance bricks, The usual advice for race day would be (if your using your HRM) begin in Z1, see how you feel then pick it up on the last half of the marathon. Wish I could chat at 7:20, I'm wheeeezing at that pace. |
| 2013-03-21 10:21 AM in reply to: #4667898 |
Not a Coach 11473 Media, PA | Subject: RE: Heart Rate vs Mile Pace (Fink Plan) OK, based on your HM, I would expect that you should be aiming to run the IM marathon somewhere in the (rough) range of 3:25-3:40. That assumes sufficient training on the swim & bike and good pacing for those, as well--could be a little faster or a LOT slower. So 7:30 may be a little aggressive, but not by a wild margin. Typically, you would expect to run the IM marathon at somewhere around your 'easy, everyday' runing pace. So 7:30-8:00 sounds like the right are to be thinking about at this stage. As long as the 7:30 pace is comfortable to train, keep at it. |
| 2013-03-22 3:42 PM in reply to: #4667725 |
| 121 | Subject: RE: Heart Rate vs Mile Pace (Fink Plan) Something else to remember is that you are ONLY running during your run workouts. When I run 6 or 7 miles, like I did this morning, my ave HR is much lower that my HR during a 6 or 7 mile run after a bike ride. Case in point, my brick workout HR was 11 beats higher than my run workout this morning. That's just the way my body reacts. My HR is even higher when I run in the heat. So, I understand your hesitation in thinking that your Z2 HR is equal to a fast pace, but you have to assume race day conditions. Things may change for you. Trust your training, seems like it is working at that HR & pace. Good luck! |
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