HR and C25k or Galloway

[Spottedprincess]

I have been training for the 2012 princess half since June 2010,Due to many injuries and two knee surgeries. Things have been slow and steady. Yeah. One thing I am confused about is I don't hear a lot about heart-rate when people are training. It's mostly interval timing. I started out that way too and could do a 3:1 for my training and during 5k events (6 so far) but felt like I was going to die afterwards. I thought in time it would get better not, the case. I found I was working at nearly max heart rate every time I trained or did an event. So I started to keep track of my heart rate and let that be my guide as to when I walked or ran. Interestingly enough I my pace was longer at first but has improved a small bit over time and it was so much more enjoyable. I'm worried that in order to keep my HR in a safe range I might not be able to keep up the pace for the 13.1 miles. I can by shear determination do an event at a high HR but now I know how bad that is for me. Should I be worried? What are others HR at with the 3:1 or 1:1? I'm doing my first 10k this Sunday. I was hoping to use it for a corral placement time for the princess half, now I'm doubting that it will be good enough. I'd be glad just to cross the finish line with out feeling like I'm dying. Any words of wisdom?

 

[cewait]

You do not need to train using HR if you do not want. Just make sure you are conversational in effort during long runs.

BUT, if you do want to know more about HR training....


First of all there is a lot of MISINFORMATION on HR Training. Throw out any literature or training ranges that start with 22-age (or some derivative of a constant – a factor of age). That only works on 10-15% of the population. The rest of us are more than likely have higher heart rates that we can work from.

Background – the 220-age formula came as a result of two Finnish cardiologists who were putting the final touches on a presentation wondering if there was a correlation of max observed HR in their subject. There was and it followed the formaula that one sees plastered everywhere. The issue is that the population of subjects were college aged males who were fairly active. Statistically, the formula may work well for a population of guys between 18 and 22.. but any statistician will be quick to discount a say 55 yr old female would fit that population. Generally, the maximum HR of the human does not fall 1 beat per year.
Quick note – First, if you are taking a Beta Blocker as prescribed by a doctor, HR training is kind of moot as the drug limits HR to the 110-125 bpm range. Also, the formula is a good and safe starting point but will limit your ability to improve much through training.

Better Training Method – One really needs to train around the aerobic threshold (AT). AT is the HR point where the body changes from aerobic (with more than enough oxygen) to anaerobic (without sufficient oxygen to support the effort). Really that means nothing other than for one fact. The body burns sugars exclusively in the anaerobic zones and will burn fat (up to nearly 100% fat) at lower aerobic intensities. This is important as one wants to maximize fat burn for an endurance event – or one wants to train aerobically. With proper HR intensities and balance, one can bring the point where they burn nearly 100% fat at a HR nearing AT. In other words, proper HR training means you can do more work longer at with less effort. Ideally one would spend 85-95% of training time in the aerobic zones. Speed work can and should go above AT for short intervals.

What is the AT and how do I find it. If you have access to a treadmill or stationary bike you are set. You can do this outdoors but it is much harder and the process changes up a bit. On a treadmill, set a pace at 0% incline that you know you could maintain for 15 minutes, but maybe not 20. Start off and warm up for 4-5 minutes. Then once every minute look at your HR and say a 5-7 word phrase. (write the phrase down so you do not have to rethink what it was). At the 6 minute mark, say the phrase and note the HR. Then raise the incline 1%. Then minute 7, say the phrase and note the HR. Continue…..

Once you get to the point where you can only say 2-3 words per breath you may only want to raise the mill every other minute. You are seeking the HR where you can only say 1-3 words per breth. It should at that point feel VERY hard and like you can no longer go further. Keep going until you see the HR at this point. For good measure you may want to go 30 more seconds and revisit HR. Receivers tend to operate 10-15 seconds behind the actual event.
Your AT HR is the point where you could only say 1-3 words per breath.
AT Note - Every person is genetically different so comparing the AT HR means nothing. Also, AT will move up or down depending on fitness, training intensity and health. So it is a value that should be determined regularly.

Bringing this home - You want to spend 85-90% of your time below AT. Your long runs should start off at 75-80% of the AT and allow HR to creep up as you tire and dehydrate through the run. Keep below AT. Most mid week runs and cross traing should be in the 90-100% AT range. This helps create adaptations that will maximize fat burning potential and push up your AT with time. As you get used to HR training, maybe once per week up to twice a week, allow HR to go over AT in an interval type workout. You will maximize improvement quicker by following this method of HR training. It’s no secret. Unfortunately, the Finnish doctors put forth the formula for the conference. Americans, ever so hungry for a rule of thumb or a quick fix, locked onto that formula. It is now programmed into cardio machines and plastered on gym walls everywhere.

Please feel free to ask questions. It really is simple, but maybe not so obvious in a forum post. I reset my AT about every 6-8 weeks depending on training. The year I learned how to apply this I set PR’s in every distance I ran a race. I dumped most of an hour off the marathon alone.

Sorry, went long

 

[saysay]

I have been training for the 2012 princess half since June 2010,Due to many injuries and two knee surgeries. Things have been slow and steady. Yeah. One thing I am confused about is I don't hear a lot about heart-rate when people are training. It's mostly interval timing. I started out that way too and could do a 3:1 for my training and during 5k events (6 so far) but felt like I was going to die afterwards. I thought in time it would get better not, the case. I found I was working at nearly max heart rate every time I trained or did an event. So I started to keep track of my heart rate and let that be my guide as to when I walked or ran. Interestingly enough I my pace was longer at first but has improved a small bit over time and it was so much more enjoyable. I'm worried that in order to keep my HR in a safe range I might not be able to keep up the pace for the 13.1 miles. I can by shear determination do an event at a high HR but now I know how bad that is for me. Should I be worried? What are others HR at with the 3:1 or 1:1? I'm doing my first 10k this Sunday. I was hoping to use it for a corral placement time for the princess half, now I'm doubting that it will be good enough. I'd be glad just to cross the finish line with out feeling like I'm dying. Any words of wisdom?

I do not use HR just wanted to tell you last year when I was training for the princess I was so nervous over a 10K Thanksgiving for corral placement too. I hadn't run in 10 years and was training with Galloway. I am by no means fast and was so stessed over my finish time in that race because I wanted to be up as close to the front of the start of the Princess as possible for me.

My advice is to just go out and do it so you are comfortable to finish. If during your race you are pushing yourself too hard, its OK to slow down so you can finish! I was doing 2/1 intervals and the last 2 hills I will admit I was tired so I walked when I should have been in a run.
Turns out my times at that 10K was 4 minutes faster than what I hoped. All that worry for nothing AND ended up good enough to put me in Corral B for the race.

The thing I love about the Galloway program, you can experiment with your interval times. I found a 2/1 works best for me...though when injured I dropped down to 1/1 and guess what, I was about the same pace, go figure.
When I am walking I really focus on my breathing also which I find helps keep me at a good pace so I don't get out of breath - and if I am running and get winded I slow down and focus on breathing also.

Have a great race on Sunday. I was so nervous at my 10k last year, but once it started I got into my comfortable interval groove. Let us know how it goes.

 

[Spottedprincess]

Thanks for the AT info. It makes perfect sense. I do use words per breath also, that is how I was told by John Bingham to find a safe HR range. It has changed for me also, as I keep training. So I guess I'm on track after all. Your explanation was very easy to understand. Thanks for the help and reassurance.

Saysay:Your words of encouragement were perfect. Thanks a million. At the pre race expo I found a cute running skirt I know will help me meet my goal) ( it's not a new style so no worries about unproven attire for the race.) I will let u know how it goes afterward.