I’m sorry to hear your hip isn’t improving, BB. Hope you can get in to the doc sooner and get to the root of the problem. So frustrating for you, I’m sure.
The horoscope workout for me, a Libra, was way off!
Thinking about the heart rate training, and gathering some specific numbers, I went out for a run this morning (82-88 degrees), using the monitor to keep my HR under 130. Just to demonstrate how slow someone might have to be to comply, I will share my pace For the first 3 miles, I ran as slowly as I could without taking a walking break. My pace went from 14:43 to 15:30 min/mile, In the last two miles I did run/walk, playing around with the run pace, but walking when the HR approached 130 bpm to get it down to 120 bpm. Average pace, counting the walking was 13:30. My best pace, and one that forced a walk break rather quickly in the intervals was 10:30. Do you who are in the know on such matters think it’s better for HR conditioning to do the slowest all run, or to do the run/walk intervals? The difference would be a more cyclical raising and lowing of the HR with run/walk vs. a steady HR with the all run. Pace overall was definitely better with run/walk. Doing the 5.3 miles this way was pretty easy–even finishing when it was 88 degrees, I didn’t feel at all overheated!
Though I’m not doing it, I’m finding this low heart rate exercising very interesting! Maybe one day, I’ll consider a Garmin type devise to play around with this.
I have to say, it seems to be that it would not take much for me to get above 130 for example! I know there is a formula…my target is probably even lower.
I think it’s something we’ve just generally discussed in the past, Pizzagirl. This might be useful if anyone wants to become familiar with the concept:
Too late to edit my previous post, but PlantMom, we’d be great training partners. I inevitably find myself doing intervals of a sort only I don’t plan them! As I’ve gone along with training there are points I have to stop and walk or my HR is through the roof in no time. In flatter terrain it is far easier for me to maintain a steady HR with all “run”. That’s a great question you asked that I wish I knew the answer to.
I’ve had to walk a lot when I’ve done the low HR training. I can’t seem to keep it down running continuously- especially with any terrain.
I’ll try to write more later, but one key thing is having a pretty good idea of your max HR. Max HR is NOT a sign of fitness (i.e. not better to be higher etc). It’s just a number unique to your heart. That’s what all the zones are based on, so you need to know this and the estimates can be way off. If you have ever run a 5K pretty hard, your max would be close to what you hit at the finish. You can do it by running a hard 800 or something like that, too.
I took a look at the MAF stuff. My heart rate for them is 125. I then went off and looked at the heart rate I’ve been training at (except when I do my hill sprints (10 seconds x 4, 2x/week) and my stairs (`1 set a week) and my races)—right in the 120-125 range for the last few weeks. Interesting. (I will note that it was higher in February/March, when I was running less and feeling like I was struggling.)
I don’t know why this surprises me, but so many people at my gym walk around with their heads buried in their phones. Do a set, text for 10 minutes, do another set, text for 10 minutes. Who the heck are they talking to? What is so important? :-?
Warm and humid evening run tonight. Forecast shows maybe some rain in the morning - so knocked it off tonight. We desperately need the rain. We water our lawn, but those that don’t, it’s browned out - in June!!!
Ohiopublic is spot on with his list of benefits from low hr. One cautionary note is that if you are doing low hr training, you still need to raise your heart rate to get cardio benefits and the question becomes what’s the right target for each individual. Sometimes it’s better to think about the level of intensity in terms of Ventilary Thresholds. You want to exercise just below VT1, where you can still talk comfortably but if you were to go any harder you would cross over to where it was starting to become a bit uncomfortable to talk. You want to settle in just below that point and then see what your hr is.
Thank you! This seems to go against the principles of say, Orange Theory where your goal is to get into the orange zone (85% of your max heart rate) but that max appears to be determined by the old 220 minus your age.
I am having this Dexascan in July per the groupon and I may just bite the bummer and add on the Vo2 and RMR tests at the same time. Does that seem wise to you,MNK? My goals are both weight loss (yeah yeah diet I know) but also strength and setting myself up for a continued healthy and active future.
Most people do it for a limited period of time- say 6 weeks. There are some devotees who do it full time for their easy runs, but will have a speed session once a week or so. It’s designed to reset your effort level and heart rate reaction to exercise. Most runners do NOT run easy enough on their easy days. Kenyans will do a lot of their training extremely slowly- say a 9 minute pace for a guy who runs a marathon at 5 minute pace. They are certainly able to run fast when they need to. It’s complicated- and you are correct (and Michael) that it is important to raise your HR, too. This is a training phase for most people who try it- not a permanent thing. It is a great way to come back from a layoff, injury or to start a new training program.
5 am brought thunder, lightning and torrential downpours, so I headed to the gym and used their indoor track (which is so tiny - I think 11 laps are a mile - so painful!). 10 minute warmup, 30 minute MAP, 5 minute cooldown. It goes so well when it’s flat - that’s what’s so hard when you’re new to this - knowing when you can keep pushing and when to back off. Every route I have involves those “gentle” rolling hills we’re all so fond of - heavy sarcasm there. I really need to back off on those and that just kills my pace.
I had a good workout at the gym with my trainer last night. First time I have been in about a month - I missed a couple sessions while we were on vacation, then we had a 5K last week. So I am really feeling it today. It just emphasizes that even though I am getting lots of miles in with running, I really need to make the time to do strength training also.
We had major thunderstorms in the middle of the night - so good for the lawn and the plants I put in last weekend. It’s nice and sunny now, though, so I should be able to get a good run in tonight after work.
sabaray - those tiny indoor tracks are so hard to run any kind of distance on!
I’m trying to “encourage” H to find a marathon to run in late August/early September to try to BQ. I really want to run Boston next April!
Pizzagirl, getting the VO2 Max and RMR tests are certainly worthwhile if you have a desire to use those metrics in structuring your cardio training and nutritional plan. It will really take you to the next level of being able to structure your cardio and nutrition based on your own particular markers. Are they metrics that are necessary for those who are just seeking general fitness and health - no. Will they enable you to better structure your cardio and nutrition on an individualized basis - yes. Are they important metrics you would want to know if you are structuring cardio and nutrition for a performance or competition focused program - yes.
As to your comment concerning Orange Theory, keep in mind that all of these group fitness branded studios are selling a system of exercising to the general public. They need a method of keeping it simple both for their target market and for their instructors who are implementing the program. Part of the brand is to have consistency across all instructors and locations. So they come up with an approach that is easily understood by their target market, is easy to train their instructors in and which can readily be implemented in a uniform manner across the corporate platform. Hopefully, the better branded studios do this in a way that is based on some sound exercise physiology principles and is implemented in a way that does no harm regardless of the fitness level of a particular customer. Will most people benefit from these mass produced packaged programs, probably. But is the program the right or best one for each individual, does it take into account specificity of training and an individual’s training goals and objectives, no.
C3Baker, are you guys willing to travel to Alaska to run a race? The Anchorage marathon is amazingly fast. I highly recommend it. It is also very scenic and not crowded.
For the first 3 miles, I ran as slowly as I could without taking a walking break. My pace went from 14:43 to 15:30 min/mile, In the last two miles I did run/walk, playing around with the run pace, but walking when the HR approached 130 bpm to get it down to 120 bpm. Average pace, counting the walking was 13:30. My best pace, and one that forced a walk break rather quickly in the intervals was 10:30. Do you who are in the know on such matters think it’s better for HR conditioning to do the slowest all run, or to do the run/walk intervals? The difference would be a more cyclical raising and lowing of the HR with run/walk vs. a steady HR with the all run. Pace overall was definitely better with run/walk. Doing the 5.3 miles this way was pretty easy–even finishing when it was 88 degrees, I didn’t feel at all overheated!