Hi. 1st post here!
Been into running a couple of years now and decided to purchase a GPS watch with hrm as I was getting more curious as to how well I was training.
Back ground info: age 41, resting heart rate low 50's. worked out max should be around 180. Have been running at same pace most times I go out for ages now. Average 4 min 45 sec a kilometre. Mostly 5 and 10k runs. Wanted to get into longer distances at 70% heart rate, hence my purchase.
1st run with it, a usual paced 10k showed heart rate average of 169bpm, on garmin site that's a 5 = over reaching!
Went out again today at particulary slow pace and had average 158bpm.
My query is, can I be doing something wrong? Never thought I be running 10k at 90% max heart rate as I don't feel that bad after.
Many tips you can put my way on best way to incorporate hrm into my traing would be much appreciated.
Got a half coming up in November that I did in 1h 45 last year and want to improve on that if poss.
Sorry for such a long 1st post!
The obvious question is...how did you work out your maximum? The formulas are pretty general, it is likely that your max is higher than you think.
I'm 52, on a good my resting rate is low 50's too, but my max is mid 180s. That doesn't mean yours will be, but I think you are being conservative.
if you google you can find some methods to measure your mhr on the treadmill with your garmin, or by doing short hard intervals.
Oh, and the Garmin bands aren't gospel either.
thanks, yeah, just the usual formula for guessing max so will look into getting accurate figure and go from there....
I tend to be running my 10Ks at 90%+ HR (of my measured max HR at a recent VO2max test - 187). 40 next year, resting HR about 50-52 bpm, running seriously 1 year but on and off for 4.
I've given up using HR for anything other than a very rough guide and now go on how out of breath I am. I can run a 7:00 min mile 5K, but to run at 80% of my max HR (which is 150) I'm running 11:00 minute miles plus.
I can't even get down to running at 130 bpm most days (70%) as I'm stumbling into walking. There seems to be a sudden jump up to 150 when I break into a jog and anything approaching a run it goes up to at least 165 - feels fine though.
1) As others have said, if you can safely handle it then do a test to get a useful idea of your max HR. The formula is a statistical guide but of little or no training usefulness for any given individual. Eg on sprints and hard intervals my HRM has measured me at 20bpm higher than the max formula estimates.
2) Have you looked at a graph for the duration of your session to check whether the average is being skewed by high false readings? If the strap contact point is too dry then it might be picking up your cadence instead of your heart rate. More details here: http://www.dcrainmaker.com/2010/04/troubleshooting-your-heart-rate.html
I am in s similar situation to you guys. I run 5k in about 21 mins and am a new ish runner (8 months on and off ). I am also new to heart rate training and have found that my slow paced runs seem to produce higher than expected HR numbers. I have since found that hot weather and tiredness will each bounce the HR up by about 10 bpm.
I recently did a max heart rate test where I ran 4 k of flat at 75% and then 1k of 5 degree hill at my all out pace and took my max HR from that as it is the highest I have seen on my monitor (Even compared to my 5k PB run).
My known max is now 183 and my resting (in bed in the a.m) is mid 40's. I did an easy 12k yesterday with 2k w/up and 2k c/down at 65-70% of working heart rate, and 8k at an average of 75% (+/- 4bpm window). My pace for 75% effort was 5min 28sec per k.
As far as i know, having just worked it out, 5:28psce is 6.82mph or 76% of my maximum 5k pace of 4min 10sec (8.95 mph) so I was perceiving the effort to be less than it was, which is what the HRM is there to stop us from doing.
If you use the training pace calculator on here (somewhere), you'l find out what paces are suggested for you, then you can see how your HR% compare to those paces (Long slow run 65-75%, easy run 75%, tempo run 85% etc) You might find that the pace feels slower than it is because you are used to running hard sll the time- like I was/am still lol
hope that helps a bit.
Thanks for all the replies, some interesting reading there.
1st off, i'll research best method to get more accurate idea of max heart rate.
I have been on a few runs lately going approx 1 min slower per km with a friend just getting into running, now i have the means to check my effort via my heart rate i'm pleased to see the early signs are that it is still an effective workout as it seems too slow! Looking back though, it is the pace i ran at when i started and that seemed as fast as i could go then ! It has also opened my eyes a bit regarding longer slower runs which i hope will help with training for my half marathon coming up in November.
Good luck fella and let us know how you get on With the mhr test.
Have been musing over the same problem - what feels like an easy run to me is showing as 85-95%.
So why ? I'm pretty confident that my RHR number is accurate, but I suspect that my MHR measurement might be a little on the low side (motivating yourself to stay in bed for an extra 5 mins is easier than pushing hard up a hill !
But I think that its because my heart rate response is just not very linear. I was hoping this was simply because I'm so unfit.
I had a VO2max test a few months ago as part of a health assessment which at 28.9 put me in the bottom 10% of the human population (for a 43 year old). This is what spurred me on to take up running, so after graduating the Couch25K podcasts I have managed to get my 5k down to 28:30.
Reading NCE's post above quoting distances and paces I can only dream of, and seeing the same issue is cause for thought, but I think I'll just ignore the heart rate and stick with good old perceived effort.
Two points for you to consider:
i have never rated the training effect on the garmin site as it seems wayward to me and pays no attention to your goals.
the other is that, and I have used HR since 20, do a test to calculate you max HR not a formula. If you search max HR test on here you will find it.
So, did a fairly long run (for me) this morning of 6.5 miles and as usual after the first couple of miles I was into the 90pc heart rate band according to my guessed MHR for a good 40 mins. I was feeling OK so I thought I'd just go for a sprint finish for the last 100m or so. Well, my heart rate climbed and climbed to 203bpm.
This would explain a lot, but I'm sceptical. The value had not leveled out, it was just climbing right until the point I slowed down - maybe it still isn't the max ? But on the gentle walk the rest of the way home it suddenly spiked up to 206bpm for a couple of seconds and stayed much higher than I would expect after that. It was the longest run I've done for a long time with a sprint at the end, so it could be symptoms of fatigue ?
I'm going to change the battery in the strap tomorrow, and I plan to do a park 5K on Saturday, and would hope to get up to MHR there.
I'ld love to think I've got an MHR over 200, but I suspect its faulty gear. I'll let you know.
I can get my heart rate to go to 222! Doesn't mean I should though! Do the threshold test to calculate MHR not a formula.
I'm not trying to calculate MHR at all, but rather measure it. Only to find out what it is so that I can set my heart rate zones properly.
SCBB - not sure what the threshold test is, but if its the thing in the link below it seems too much for a beginner like me (not sure I could manage maximal output over 10K - just glad to finish)http://home.trainingpeaks.com/articles/running/determining-functional-threshold-pace.aspx
By the way - Simon, sorry I seem to by hijacking your thread - please do let me know if I'm comitting a forum faux pas, as I'm new to the community.
But like you I suspect something is wrong if your heart rate monitor is telling you your are running for half an hour anaerobically !
The threshold test I use is from someones triathlon bible - warm up then run at max effort for 20mins. The average HR FROM THAT 20min period can be used as your Max HR.
Surely if you take the average you will have higher and lower readings for the 20 minute session. Therefore the higher reading will be your maximum
I thoughtdot thought that but tis blokes book said average. Some one on here must have it, all triathletes think its the bible apparently. guesses the average accounts for the fact that you can make your heart work harder than its maximum WORKING heart rate.
SCBB, I guess you either misread the book or somebody else did? By default the MAXIMUM of anything has to be greater than the AVERAGE. Maybe it was said in order to work out an optimum pace/HR for (say) a Tempo Run or Lactate Threshold? When you say run at Max effort for 20 mins your not running your fastest, just the fastest possible for 20 minutes (a shorter distance would be run faster).
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