Oh, and I forgot one! One that causes mine to elevate!!!!
Stimulants will raise the HR, caffeine and alcohol to mention a couple. I've noticed, paricularly on morning runs, when I've been out the night before, it can be +10 beats!!
There will be other reasons I'm sure, I think dehydration is another cause.
In conclusion, try and do some sort of dynamic warm-up (I do leg swings) before you run, and set off extra-easy. Slowly get into your stride for 5-10mins then if you have opportunity, stop and do some more stretching. Don't look at the monitor (I KNOW this is difficult) till you've been running 10mins or so.
I have been off the booze since new year so in this instance not that, very strong coffee could have been a factor though... I must confess that i did not stretch well which I know is very bad so what you say makes perfect sense.
What you say re my maximum heart rate may be higher than 198 also makes sense, particularly given that my heart rate was in the mid 190s for so long during that 10k and although it was hard work I never felt like I was going to pass out or anything. My rationale for the maximum heart rate being 198 is based on a stress test run 10 mins run as fast as i could for 2 jog 5 and repeat and a 5k race. I run with a club and the coach wants me to do a particular hill run which he swears by for testing MHR so I will try to get this done soon.
Dprovan, I'd certainly go along with Brian on the caffeine/alcohol bit! Living in italy, strong coffee is unavoidable; indeed, it's a way of life , but I do find that if I drink it within a couple of hours of running, my rate is a good 5+bpm higher than I would want it to be for a given pace.
Good luck with slow running - it is actually quite difficult at first, but as all those muscles you haven't used for ages (... or even 'ever') start to gain strength, you will find that your relative pace picks up and it all becomes hugely pleasurable! It'll take 4-6 weeks mind, you just need to be disciplined.
my HRav for the 10k was 183 so that would take my max heart rate to 203. This is increasingly feeling about correct.
Hi Guy's a belated Happy New Year, and all that.... And welcome to the new HADD'ers....
Been away in Liverpool for ten days, doing the visiting/partying thing... Plus pulled back on trainning and had a easy week, which consisted of three days running instead of five or six.... And to be truthful, all those niggles that was starting to concern me have disappeared and I do feel a lot more refreshed...
Going to stay on the base plan for another couple of weeks, then start incorpreating HADD's 11 training into my plan's..... Reason being, I'm not planning a marathon, and need to start improving my speed, to go with my already improved stamia.....
Brain... Put your theory to the test last week regarding alcohol, but in my case the rise was about 15/20 beats per min..... Roll on next year.....
Very interesting reading about differences in HR Rates and well done Laureate33, extra motivation for the rest of us about to start.
Well my Garmin finally arrived today, so after having a fiddle I went out for my first HADD style run. I estimated my Max HR from previous excersise, to be 185bpm. So my 70% would be 130bpm. I foolishly set my watch to alarm at a max of 130bpm and had to give up after 8 minutes as the damn thing wouldn't stop beeping at me! Instead of standing in the freezing cold at 10:00pm and tinkering with my watch I decided to run a Max HR, like Jo’s, to see what it really was.
“Then (wearing his HRM) he was to run an all-out 800m and note the highest HR recorded
on his monitor. He was to rest 2 mins and run an all-out 400m. The highest number he would see
as he crossed the finish-line, we would take as his HRmax. “
I ran flat out for 600-700m until I couldn't drag my feet anymore and walked for a minute before setting off again for around 400-500m. My heart rate didn't reach my estimated 185bpm so I walked for another minute and repeated 500m one last time. Looking at my results afterwards my MAX HR was 178bpm. Slightly lower than I thought.
The problem I have is at 130bpm, I was 'jogging' marginally faster than I would walk. Now with my new Max HR 70% will be even slower (125bpm).
I guess my real question is, should I try and get my Max HR higher in another test to ensure I'm training at the correct pace – or should I just leave it at the original 185bpm and get used to running at the 130bpm pace?
Also, Does resting heart rate affect MAX HR? My waking heart rate is around 38pm, whilst my daily (sitting typing!) is around 45bpm. I just noticed the calculations change on the garmin website when I entered my details.
Off to bed for a nice long run in the morning !
Hi RH.... When I first attempted my first HADD test at the beginning of Nov 11, I couldn't get my HR over 150, even thou it had past 170 in races..... There's a few reason's for this ie Was your body stocked up with the correct fuel... Dehydration is another important one, along with sleep.....
There;s a word used alot on here "Patience"... Enjoy your run...
Thanks Bluenose, I could probably answer 'no' to all your questions!
I had weetabix for Dinner at 5:00pm (rush to get to college), sat at college until 9:00pm, hadn't drank much water all day and ran at 9:45pm.
On reflection, it was probably the worst time ever to do a Max Test !
I did run this morning though, with an average pace of 133bpm and pace of 11:20m/m for 50mins. It felt weird at the start, but after I got into it my heart rate levelled off and it felt more natural.
Hi RH, Don't think theres a link between RHR and HRmax, but I could be wrong!
Thats a very low RHR btw. As Bluenose says, patience is the key. It may feel very slow at first but as soon as you start to build the time on your feet, the pace will improve.
another question: Just wondering how the HADD plan can sit alongside/or be used for the training for a marathon.
I am training to run the Belfast Marathon on 7th May. So 17 weeks to go. I would be redy to commence one of the 16 weeks programme. However any that I have looked at have a mixture of long runs, slow runs, intervals, hills etc. From what I have gathered thus far the HADD works on lots of miles at the heart rate. So can it be used as it is to train for the marathon or should i use the principals of HADD for my long runs, and recovery runs and do speed work etc seperately. Any views?
Brian I am definately at one end of the spectrum...... I have never run a marathon before.
I am 39. When I was a young nipper snapper I was pretty fit and ran a few half marathons without any training, just drawing on general fitness, and then entered a fairly sedate period of life for 10-15years (odd spells of 5 aside, gym etc) before taking up the running in July 2011. From July - Dec I have been running between 20-25 miles per week. Ran two 10k races and a 5k race. My 10k time is 48:20.
I am now 17 weeks out from the marathon on 7th May and have been thinking I should be focussed on increasing my weekly mileage from 25 to 35-40 and build the time on my feet.
I have been doing long runs of 12 miles on a sunday so have a few months of this in the tank.
HADD TRAINING PDF
I've just read Bluenote's link Forum - HADD Prinicples - which explains the basics of HADD in a format much easier to read (IMO) than the original PD. Thanks for posting that.
Spookily enough, you are asking pretty much exactly the same questions that I did when I first joined at the beginning of December! Even more spookily, your fitness levels and current workrate are also remarkably similar (I settled on 188bpm as my MaxHR, from previous knowledge and it has served me well).
The good news is that if you haven't read this thread through completely, then it is chocka with answers to all your questions. For instance, if you can't bring yourself to trawl through it all (but I would really recomend that you do) you should read the repsonses to my query from http://www.runnersworld.co.uk/forum/forummessages.asp?UTN=181933&dt=4&URN=3&srchdte=0&cp=15&v=1&sp= onwards. You will see that Brian suggested a tailored programme which slightly adapted the HADD regime to fit the 16 weeks that I had in which to prepare for my first marathon. Actually, thereafter, I took advice from a number of other fellow HADDers and eventually settled on a HADD/Higdon Intermediate mix which I put together myself and which is working extremely well. For instance, I did a glorious 8.5 mile / 90min run at lunchtime today, with no stress, at about 4.5 hour marathon pace; on the back of 2 x 45 min runs so far this week. Moreover, I am actually looking forward to my second 2 hour run on Sunday, on the back of 60min tomorrow, 75min on Friday and a rest on Saturday. So, bottom line, six weeks into my HADD plan, my aerobic capacity is such that I am now starting to pile on almost effortless miles in preparation for my marathon. When I return from skiing in two weeks time, is when I deviate from 'trad HADD' and up the ante (twice a week) to 80 or 83%, which should give me an indication of what I can safely aim for in the Marathon at a sustained 85%. If you are interested, I can send you a copy of my draft programme (though the great thing about HADD is that I have played about with it as commitments have come and gone...).
My advice? Take the advice... stick with it. It is painfully slow at first but the good news is that before long it starts to deliver painless miles. I am now at the stage where I am consciously having to hold back from breaking out of what has become a steady jog at 70-75% into where my legs (and lungs) want to be at a more liberating 80+%. I am really looking forward to seeing how my stamina has improved over the same distances in a couple opf weeks time when I concentrate less on building mitochondria and more on using them to cover distance at relative pace.
... I'll let you know how I get on!
if you are happy to share i would love to have a look. I can adapt to where I am at etc.
I will read back on the thread this evening.
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