I did 10km in exactly 1hr today (about 10mins slower than normal) today using 85% as the top, averaged 151, which is exactly 80% and I checked that I could have a conversation (mainly by talking to myself!!) during the run.
Think I will reduce the top level of Z2 from 85% to 80%. 80% seems to be the consensus.
@littlemisshappy - what pace do you get at 152 AHR? I appreciate that everyone is different, I would just be interested if we are in a similar ball park
Keith - you are right. I need to change something!
Andrew - I have started reading Don Fink's book (as recommended by Little Miss Happy, above). He puts Zone 2 as 75-85%. So you are right, I was too low.
I also managed to get my HR to 187 on a run on Monday. With this and Don Fink's %s I get a zone 2 of 141-160. I haven't tried this on a run yet, but it seems a better than the max of 128 that I was working to.
Does this sound right, or does anyone think Don Fink is too generous with the zones? They are a lot higher than most charts I have seen, which say 60-70% for z2
@ little m.iss happy - I have just ordered Don Fink's book - thank you for the recommendation
I will do a proper max HR test... but even if I add an additional 10 to my max BPM, it only gets me 6-7 more BMP at 70%, which won't make that much difference.
For past races I did try running at chatting pace, but that was a huge amount quicker than I could do at under 130 BPM (I only did a couple over 20miles, and didn't really monitor HR on them). That's why I think that I might be doing something wrong... literally the slowest run I can do puts me over 130 BPM within about 50m.
I am training for the Staffordshire 1/2 ironman and thought I should try zone 2 training, as both marathons that I have done I fell apart at the later stages.
I did my 1st zone 2 run today (8 miles). It look 1hr 40, not far off my 1/2 marathon time! I usually do 10km in about 50mins, in zone 2 it took 1hr 15mins! Even at my slowest possible pace (about 12-13min/ mile) I had to slow to a walk every 20-50m to get my HR down below 128.
My HR zones, according to my TomTom watch are
Z5: 90-100% = 164-182
Z4: 80-90% = 146-164
Z3: 70%-80% = 128-146
Z2: 60-70% = 110-128
Z1: 40-60% = 73-110
I am 36 years old, about 84kg and 6ft tall. I would guess that my max HR on my Tomtom could be wrong, if I went with the 220-age (which I know is not the best way to work it out), I would get 184, which is pretty close to what the Tomtom says, so it can't be too far out. If I put my max HR to 190, it only moves my Z2 from 128 to 134, which I don't think would solve the problem of not being able to to my slowest jog possible for more than 50m without having to stop.
Does anyone have any experience with this?
Is it normal to start out so slow and is it worth sticking with (I find it deadly boring)? And if so is the very slow jog and walk every 50m the best method?
I can walk about OK on it now. I can stand on one leg no problem, but can't really push up on to my toes, as I can on my other foot.
It really doesn't feel as painful as everyone says that PF is.... are there varying degrees of PF?
My plan was to leave it for this week, then next week mon/tues try a short treadmill run. If that goes OK maybe a 6 mile run later next week. And if that goes well then maybe a 10 miler at the weekend.
Then a proper taper the week before VLM.
Does that sound like too much? It sounds like a lot, but I run normally run 6 miles twice a week and 10 miles with no problems