Guys I am confused to what I should set my garmin to. In have studied my results and my average BPM seem to lie at 148 and max goes up to 164. I am 47 and a hefty 80kg. What range should I set my garmin to?
John there are two variabls you need to know - resting heart rate and max heart rate. Without knowing these impossible to say.
TG is my max heart rate after a race or do I use a formula? I will check out my resting heart rate tonight watching TV LOL.
Resting first thing in morning and something like http://www.runnersworld.co.uk/general/heart-rate-training-find-your-maximum-heart-rate/181.htmlfor your max heart rate.
It hurts by the way
TG, Great thanks I will report back
9.5 mile this morning I blew up on the last hill misjudged were we turning off or I could have hung in there.
478 entries in the three races at Dervock 129 Marathon, 249 Half, 100 in 10K so will be a busy day. Speak to me if you see me I'm not ignoring you just stressed out looking forward to relaxing with a few drinks next Saturday evening if I can stay awake.
Just over 7 miles this morning I didn't feel good at the start but once I got going I was OK and finished strong.
Went to the ”The Golden Point & Afterwards”. The McArthur Centenary play in Ballymoney Town Hall last night. Good night enjoyed the play.
Hope every one is fit and well
Just back from 2 weeks in the south of France, manged to get a run in every day bar 2 were i went on mountain bike trips.Very tough running in the heat but enjoyed it and when you have the chance way not.
Not sure were that will leave me for the Dervock marathon this Saturday but going to run it with no time pressure not ran further than 13 miles since Newry at the start of June.
Thanks guys, I'm running nowhere near your pace Cavehill75!
Had another full week of HR training, making a 24 mile week. My average pace has fallen from a mind numbingly slow 11:16/mile to an equally pedestrian 10:48/mile in just a week. All runs were 6 miles and the same route. On the last run yesterday I managed a 146 avg HR as opposed to the 149 I'm aiming for. There is more pace there.
I'm happy with 28 secs/mile in a week, it feels very alien to run this slowly, I'm more used to long runs at 845/mile!!
Yes C75, reading the book. Have to find my true MAX HR and momitor my RHR each morning this week as I am taking it easy leading up to Dervock on Saturday. Checked it twice already and getting 45 BPM. I have been working off 149 as my 70% but with the calculations in the book it looks like it should be 142. Looking forward to trying it out during August and September. What reading do you go by for the 70%, the average or max in each mile?
Did 10.5miles yesterday and feel ok. Hasn't really sunk in yet that I am running a marathon on Saturday.
Reporting back on my HR progress:
Resting HR is 45 and Max is HR 166bpm I ran 12 miles at an ave of WHR 138 bpm. I tried not to go over this. If i want to run at 70%- 80% what is your suggested range for my Garmin 305?
By the way my pace now has dropped to 9.45 M/M which is over 1 min slower than my long run pace normally but I finished as if I could have ran on for at lot longer. I found that the hills made me nearly walk but the flats were easier to control the slower pace.
Should i keep to this for all runs or is it suffice to have at least one burn out per week?
21/2 weeks post injury - walking OK, tried a run this morning - got about 3 steps and the pain returned. Think I have a proximal hamstring strain. No Dervock 1/2 for me. Fed up.
Sorry to hear about the injury JP I know the feeling I have pulled out of 3 races todate I am now back on the recovery trail so at least I have a focus maybe try swimming until you can jog. Good luck
John your working heart rate is 121...
Your 70% therefore is 129.7 so you should be keeping below this. At a guess 120-129 would be the right zone for your 70%.
Your 80% is 141 incidentally...
parkrun and long run at the weekend. Managed 18:35 in the parkrun which I was happy with as I'd a horrendous stomach bug the week before. Long run I managed to just about keep with C75 and co but struggled a bit. Long month of training to get back to fitness...
TG, Thanks this will be nearly walking pace but I will stick with it as my goal is London or Belfast next spring so no worries for me. Thanks I will keep you posted on how my improvements are going.
Good luck with the training and well done on the Parkrun time very impressive. Have you braved the Ecos yet?
John I've not braved the ecos yet but intend to do it - hopefully by end of summer.
The big thing with the heart rate training is you have to be patient. You will be amazed how quickly your speed will increase at those heart rates so be patient and over time the fitness will dramtically increase.
JP, we've all been there and it's not easy. Give it time and visit a physio to be sure of the injury and treat it properly. hopefully you won't be out for too long.
Did 7 miles with club last night. First 4 miles with the beginners group and then 3 miles on my own.
Are any of you going to Antrim track tomorrow night to watch the Brian Downing Memorial event? I plan to go to see the Olympic athletes.
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