I'm sure to some of you, this will be mind blowing. As some people can't get their HR up this high ever. I'm still trying to figure all this stuff out so I'm going to talk out loud here on our blog.
OK. So the run I did tonight 6 minutes at 5MPH. HR was 160-170.
Then 15 minutes at 6MPH. HR gets to 181 and sits there the full 15 minutes.
Back to 5MPH. HR goes back to 170.
From the book I'm reading. He talks about "Rating of Perceived Exertion" (RPE). Which he uses to locate your training zones. It's a scale of 1-10 and he describes each step. So you can use this chart to help "weigh" your RPE. I'm going to list the last 3.
8- Very Hard, Labored, Cannot Talk
9- Very Very Hard, Very Labored Breathing
10 Extremely Hard, Gasping for Air.
I feel that at 6mph. I would rate my exertion at 8, as he describes 10 as being Exertion which can only be maintained for a very short time. I am able to run that pace for 15 minutes. So it seems to me I would have to push harder to reach RPE 9 and 10.
Anyhow, I'm probably going to email the author regarding this. I personally feel that it's quite possible that 181 is in fact my Max Heart Rate because of the fact the entire 15 minutes of that 6mph it didn't go higher. Of course the work was constant but I'm thinking of the fact that over time, I'd think it would drift higher.
Anyone have an opinion on whether I could have actually trained myself to be able to run at Max Heart rate for 15 minutes? (I don't intend on pushing harder to see if I can get higher Heart Rates).
I'm starting to reconsider my attempt at a 31 minute run at 6mph next week.
Seriously, I'd like some feedback. I have no problem with just continuing to work out without trying "the 5k race".
7 comments:
To follow up, I spoke to someone that runs here at work this AM. They also have noticed when they are running 6mph+ that their heart rate kind of hits a number and holds. Guess that might be how it works...
Certainly a bit of a learning curve here as to what's really going on as you do these workouts.
I couldn't imagine that I've maxed seeing that my leg muscles weren't burning and I wasn't getting the breathing cramps.
I am talking totally off the cuff. I am not sure if heart rate cares how fast you are going or how much your legs feel good or bad. I am pretty sure pro cyclists max is about 190 t0 195 depending on age. When they bonk I am sure they are maxing as well as when they take off like a rocket up the alps.
I mentioned earlier that Heart rate is the best way to train. I don't do it. I train outside so much and I always know the distance I am going or I do it by time. Either Run 9 minutes walk 1, or run for an hour regardless of speed, or run a given distance under a determined time. I do the same thing with biking. I started to do it with swimming right before the triathlon, before that it was just try to swim 6 laps without stopping.
I think it is great you are using heart rate, I am just not sure at what level you start to see max output of energy for achieving top heart rate. I would say 181 is real close to the top. I have taken mine at the end of hard runs, I have never been much over 180 either.
That is curious. I can't tell you anything about the science. Your book is more than I have ever read about this. But I'll tell you my story just for comparison's sake. I have been using the heart rate monitor at the gym lately, and have done some experiments in the past. For me, my heart never seems to be maxing out. It is usually my lungs (i.e. I can't breathe), and occasionally my muscles (e.g. legs don't move), that cause me to slow down. I have a hard time even getting to my max heart rate at all. Just yesterday, I was giving it all I had on the stationary bike, going over 20 miles an hour up a hill for several minutes, and my legs were flaming hot but my heart rate was still around 160, which on the one hand is probably good, but on the other is not pushing my limits in that area. I am still trying to figure out how to train this way. Next time I go to the gym, I am going to try to really push myself for the whole bike cycle to see if I can get closer to that limit. I have a feeling I will not like the feeling that accompanies the limit. It is impressive that you are able to stay at that level for that long. I know I would have to slow down shortly (like one minute) after getting up to the 9 or 10 zone.
I'm glad 180 didn't freak you out. I seem to remember you had a pretty low resting HR.
Once I totally absorb all this info. I will work hard at posting what this guy suggests is the "optimal race situation" and how to train for it.
All this running, biking and swimming in a competition is a huge unknown for me. I just figured this was the quickest way to get a clue and hopefully keep out of trouble.
Everyone's body reacts diffently. More than your max heart rate, a recovery of heart rate may measure your health status better. I will see if I can find something that tells me this, but usually the more fit you are the quicker your heart rate slows down after the workout.
My resting heart beat is the mid 50's, which is pretty good, When I wake up it has been under 45 at times. This seems impressive until you know that Lance Armstrong is a 32 resting(by resting I mean walking, talking, moving around). I believe Floyd Landis is a 29 (not sure with or without the testosterone). The best recorded of endurance athletes was supposably Miguel Indurin, a whopping 26 BPM (that is a beat every 2.3 seconds). These guys have run close to 200 in the middle of a race.
So final conclusion, low resting should lend to a higher max, and quicker recovery.
So Craig, do you attribute your low resting HR to your aerobic exercise, your weight/diet, or genetics? I remember trying to improve mine years ago, and it seemed like, even when I was in what I would call peak condition, I've never had that low of a resting HR. Now...I've never eaten the kind of diet you eat, nor have I weighed as "little" as you since I was 16, so maybe there is hope for me. I always remember the Yogi Kudu from That's Incredible when I think of low heart rates. He was the guy who got into an airtight glass cube that was like 18 inches square and stayed in there for an hour. Supposedly he was down to like 6 beats a minute or something. I always thought that would be a handy skill. Maybe I need to read up on that. Of course I have 14 text books I'm supposed to read first...
Man you guys are making me dig deep for things I learned a while ago. Short shot on recovery. After finsihing a rigourous workout your rate should drop below 120 BPM Within 2 minutes. Should be getting within 20 BPM higher than resting at 5 minutes.
Why is mine low Shawn asks? Because I am superior? I would like to think so, but here is the deal. Genetically the Cerra's seem to be low, not sure about my mom's side I only know my dad, brother, and I. My age. Mid thirties is the point in your life when it is the lowest. Combine this with aerobic, I get the result I did. Now my eating habits has provided impeccable blood analysis. About 5 years ago, the doctor was curious how my HDL cholesterol level (good stuff) was out of range, to the low end. My overall cholesterol was still under 120. I have no idea if this effects heart rate.
Post a Comment