+ 1 for Phil's suggestion and if you do, then you'd need to look at around 70% or less of max HR to keep at the sort of pace that you've mentioned.
Thats agood point fido I didn't tend to run on Saturday which meant I was not tired at all come Sunday, though the Hal Higgdon one I have been looking at shows a tempo marathon run on the Saturday. Will have to adjust. The RW schedule didn't show a Saturday tempo run just an easy jog, the last one I followed in 2010.
mitiog......I did the run for 15 minutes then went flat out for five then jogged then really went for it to see how high I could get my hr...............in the am I just put the chest thing on in bed and read it that way before I stood up. Dont know if thats the best way but my mate suggested that way............
the best way I've found to make sure you're running at the pace you can comfortably hold a conversation is to run with someone and spend the whole time chatting......... That way, if at any time you start to find it tough to speak easily, that means you need to slow down!
If this is not an option, then sing along (out loud) to your favourite songs while you run?
My resting is 38bpm
My max is 189bpm at the last test, a little over 18months ago, I set out to do one each year but it is so painful I tend to duck it
Be prepared for a bit of a shock mcs! Your max can be higher than you think. I've never done a lab-based HR max test but I have adjusted my numbers based on the fact that I finished a race at 104% once! Needless to say I don't wear my chest strap in races anymore - it makes me slow down when I glance down to see big numbers!
I'm sure I've heard somewhere that the theoretical max's are based on Swedish swimmers so there can be quite a lot of variance in terms of 220 being used. I use 180 - age + 10 for my steady runs, -20 for my easys and + 20 for tempo. (Maffetone's method)
In my bike racing days (early 20s) I used to regularly get my HR over 200 at the end of time trials. Still I reckon that approximate ranges are good enough for us mortals - I'm not sure an extra beat or 2 - would make that much difference to training effect.
My week generally looks like this
Mon: (Lunch optional 4miles) Evening 10miles tempo (half marathon pace)
Tue: Reps (usually hills)
Wed: Long run 10-12 miles
Thu: (lunch optional 6miles) Evening Rep session usually miles
Fri: Run for me, just go out and run as I feel or rest (I very rarely rest)
Sat: Long run 13-18miles
This is based on half training, I will need more miles for a marathon
If you're going to use an HRM, you should calculate your max HR rather than use the theoretical calculations. There are a number of different ones around, some coming out pretty similar, others vastly different. I do HR training, know my max as that's what I got when doing the appropriate test, but if I went by some of the calculations, my max would be around 30bpm less than it actually is.
+/- 5 bpm probably won't make much difference, but +/-10 bpm would.
I take my RHR first thing in the morning, before I get up (or even move) luckily I've got a clock with a loud tick, so I can use that without even opening my eyes!
Resting heart rate of 38? flippin heck you must have a horse heart!
And another fact I learnt on here is the 220 - your age for max heart rate is bull spit. Same as jeepers my max is 30 bpm higher
I dunno if your garmin does but i can set mine to shout at me if i go too fast? Made a whole world of difference on long runs.
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