RunShonaRun


Latest posts by RunShonaRun

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How does Garmin calculate my supposed VO2 max?

Posted: 14/01/2017 at 20:04

I don't wear mine at night, so it can only take mine from the daytime, and seems to be a fair average. Why would your heart rate be higher at night than in the day (assuming you are asleep!)?

The recovery times when I only ran a mile were definitely shorter than when I run 5k, so there must be some input from distance run, but perhaps over a certain distance it doesn't matter. 

 

How does Garmin calculate my supposed VO2 max?

Posted: 14/01/2017 at 19:01

Not sure if this is the right place to post this as it's more curiosity than any serious training, but I'm interested in what makes the VO2 max change on my garmin watch. I don't mean "what does VO2 max mean?".  I get what it means in theory, but my watch doesn't have the information to actually know that, so the number on the watch can only be a proxy using the information it does have.  I'm trying to work out what it bases the number on. All it has is my age, weight, heart rate, speed, distance and incline or decline. I would assume that if speed goes up or heart rate down (for a given distance and incline) the VO2 max goes down, but that doesn't seem to be the case. 

I recently did 'Runstreak' (running at least a mile every day for 39 days), and over that VO2 max on my watch went from 39 gradually up to 43. Since then it's come back down to 40. 

A couple of days ago I ran 5k, slower than normal and it came down to 40 from 41, but today I've just run 2.5k faster than I ever have and it's still at 40. My heart rate was possibly a little higher than usual on this run, but not much. 

I've tried googling to see if I can find the formula that is used, but I assume they keep presumably they keep that secret.

Before anyone asks, no, this doesn't matter in the slightest. I'm not an elite athlete and never will be. I'm not using the number FOR anything. But I am interested. 

 

So, it's been 9 years...

Posted: 12/01/2017 at 17:45

What are the 3 and 4 year old going to be doing whilst you're running? They're unlikely to be able to run along with you, but you can't really run and supervise them if they aren't? 

Do they go to any classes (swimming etc) where you are allowed to leave the building whilst they are doing the class? If so, I'd go out and run then. 

Mine are now 9 and 12 and it's much easier, as I can run whilst they are in karate, whilst the younger one has piano lesson and they both run Parkrun. It's much harder with children the age of yours though. 

The 4 year old *might* walk/run Parkrun and you could push the 3 year old in a buggy?

How to do hill reps?

Posted: 12/01/2017 at 17:38

Hi Nells,

Thanks.  I tried the lane beside our house and did 30 seconds running up, 30 walking down. Took 5 sets to get to the top and that was enough for a first time! I think I'll try 25 seconds and try to add a set on each week. 

How to do hill reps?

Posted: 06/01/2017 at 13:19

I'm trying to vary things in order to get a bit faster at running and thought I'd try some 'hill reps'. I'm in North Wales, so no shortage of hills, but I'm not really sure how far I ought to be running up the hill, how many times etc. Clearly there won't be a 'right' answer to this, but can anyone give me an idea of what I should aim at?

I had a go this morning at running up the path in our front garden. From looking at the stats afterwards, it's about 15metres long, with about 2-3 metres of elevation over that distance, and took about 10-15 seconds to run up. Am I right in thinking that's a bit pathetic and I need to run longer/further up the hill?

Background: I'm in my 40s, overweight (but have lost 3 stone since this time last year so no longer obese!), started running around May last year and have got my 5k PB down from over 37 minutes in May to 31:04 now. I generally run 3 times a week, (but I've just finished a 39 day 'Runstreak' of running at least a mile a day) not more than 5k at the moment, although if I could find the time, I'm sure I could run further. 

 

 

How to do hill reps?

Posted: 06/01/2017 at 11:31
I'm trying to vary things in order to get a bit faster at running and thought I'd try some 'hill reps'. I'm in North Wales, so no shortage of hills, but I'm not really sure how far I ought to be running up the hill, how many times etc. Clearly there won't be a 'right' answer to this, but can anyone give me an idea of what I should aim at. I had a go this morning at running up the path in our front garden. From looking at the stats afterwards, it's about 15metres long, with about 2-3 metres of elevation over that distance, and took about 10-15 seconds to run up. Am I right in thinking that's a bit pathetic and I need to run longer/further up the hill? Background: I'm in my 40s, overweight (but have lost 3 stone since this time last year so no longer obese!), started running around May last year and have got my 5k PB down from over 37 minutes in May to 31:04 now. I generally run 3 times a week, (but I've just finished a 39 day 'Runstreak' of running at least a mile a day) not more than 5k at the moment, although if I could find the time, I'm sure I could run further.

Sports watches

Posted: 10/12/2016 at 23:16

I have a Forerunner 235 and the wrist heart rate is very accurate when I'm sitting down. I've checked it several times simply by taking my pulse and comparing. What I can't say, is whether it remains as accurate when my heart rate is higher, as I haven't cross-checked it when running! I've no particular reason to disbelieve it though, and it's consistent about what it tracks when I'm running (e.g. Higher hear rates when I've run faster or uphill etc, consistent rates between runs, with a general decrease as I'm getting fitter and finding running easier). 

The alerts - there are different sounding alerts, but I couldn't tell you what the different sound means, but it has a big screen which lights up when an alert soudns and it displays a message to tell you what the alert is. I haven't used the heart rate zones (I look at them after a run, but don't use them during), but I've used pace alerts and it clearly says "slow" or "fast" on the screen. You also have a choice of different screens to display during your run, one of which is a big clear colour coded screen which shows you what heart rate zone you are in (I only know this because I set it by accident once!) and you can scroll from this screen to others (e.g. One with pace and time) during your run by or pressing the Up or down Buttons. 

How can I speed up?

Posted: 10/12/2016 at 22:37

I'm far from an expert, but the general advice seems to be to do a mixture of upping the miles, running faster and running harder.

So, upping the miles:

run more 10k or longer runs. Run more days of the weeks.

Run faster:

Do some runs where you run fast (faster than your normal), then walk / run slower / stop and then run fast again, and repeat. This seems to take various forms and comes with names like Fartlek training or tempo runs or interval training. 

Run harder:

Run more routes with Hills. Do 'hill reps' of repeatedly running fast up a hill and slow down it. Run on surfaces like sand or mud that are harder to run over. 

Beginner really struggling to run

Posted: 26/10/2016 at 20:31

I started running 4 years ago, but didn't lose any weight. I then got out of the habit till this year. This year I started by losing weight using MyFitnessPal to track everything I eat and count the calories in. I don't follow any particular diet, I just aim to keep the calories I eat under the daily target. 

Having lost weight, I then started running again and was very quickly running better (faster) than I ever did 4 years ago. I'm sure it's the weight loss that helped with this. The running does help with weight loss, but only in that it lets me have the occasional treat that I would not be able to have within my calorie count otherwise. And having those treats means I am more able to actually stick to the calorie target each day. 

I make large batches of soup (12-14 portions, but that's for me and my husband) and freeze them in individual tubs. I also have some nice bread sliced into chunks in the freezer. So it's very easy to put a tub of soup, a chunk of bread, a bottle of water and some fruit into a lunch bag for work. 

When I first started losing weight, I got home from work STARVING so I had to have quick snacks available. I found these were best to contain protein and carbs and of course they would have to be included in the calorie count. Some examples are: 2 oatcakes with pate (I would weigh the pate), 2 boiled eggs a slices of ham (boil the eggs at the weekend and leave in the fridge), individual pack of mini breadsticks with humous, cooked chicken with olives. 

I aim for about 300 calories (or less) for breakfast, 400 for lunch, 600 for tea, 200 for snacks and that leaves 100-200 over to make one of those meals larger and give a total of 1600-1700. Having those general aims meant I could have a snack or plan lunch and know whether it was 'okay' or not. 

Now, I find I don't need the snack on getting home from work. Often some olives, but no more than that. The feeling of being so starving on getting home only really lasted a week or two. It's just about planning ahead to get through that time. 

Planning in general is really important. I order the shopping online for the week ahead so I know what I'm eating for evening meals each day and I can calculate the calories in advance. I can then more easily add in the other meals. 

As for the running, as others have said, try parkrun. Just try to run a little more of it every week. Most people can't run for 5 minutes without stopping, so if you can do that you're starting from a great position. Use a timer on your phone and run 5 minutes of parkrun and then walk 2 minutes, run 5, walk 2 etc. Or if thats too much, start with run 5 walk 5 and gradually reduce the walking over the weeks. 

Any views on 'maximum heart rate'?

Posted: 17/09/2016 at 11:55

It's a wrist based one, and I do struggle to believe it can be all that accurate, but I've checked it at rest and it does seem to be very accurate. Can't swear that it remains as accurate when I'm running of course. 

I've never paid any attention to heart rate before, but part of my logic was that maybe I feel like I'm at maximum effort but I'm not? I only run 5k, am overweight (but losing) and until 6 months ago I wasn't really doing much exercise, so I suppose I don't really have a frame of reference for 'max effort'.

Having run again today, I spent 87% of the run at or above 90% of my supposed maximum. I think I might reset the ranges...

1 to 10 of 162

Discussions started by RunShonaRun

How does Garmin calculate my supposed VO2 max?

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How to do hill reps?

For a beginner! 
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How to do hill reps?

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Any views on 'maximum heart rate'?

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