Slowing pace?

[Jusacuz]

For some reason, PE is a requirement for a college degree, so I decided to take one of the two credits I need this summer. Of course, went for Powerwalking/Jogging, figuring it would be pretty easy.

Anyway, the teacher had us figure heartrate target ranges and then today we did a "mile test". I am not fast at all and finished the mile in 12:12, walking & running. However, my heartrate was too high and I was told I should slow down.

Ok, so I need suggestions on how to slow down. One of my issues with slowing down is getting stuck in the group of women that feel the need to talk constantly through the entire walk. I'm not a people person and have no desire to hear about their physical ailments or whatever else they chatter away about. So, I need to know how to slow down, but not too slow. I'm not sure if we're allowed to have iPods during the class, but it would certainly help to have music to drown out the talking.

Anyone have any techniques, tips, etc...other than the obvious "just walk"?
Thanks.

 

[Cruella de mom]

The thing about their chatter is that they can tell they are not pushing too hard. The rule of thumb is that you should be able to "talk but not sing." I find that my ipod speeds me up so that might not be a good option.

I think I would try using an interval timer on my watch and doing a walk/run.

Cecilia

 

[chimera]

What was your heart rate? How did you feel after the run?

Some of the old heart rate formulas are no longer considered to be as helpful as they once were. Heart rate does vary with age and physical conditioning. The formulas can only take so much into account.

Slowing down is just like speeding up only backward I have a hard time with it too. I feel like I have to will myself to run slower and I still go out too fast. We have a few folks here that train according to heart rate rather than pace (Chester are you out there?).

 

[wfloyd]

The way I slow down is to change my intervals around so I am at an overall slower pace. I'm sure my heartrate is still high during the runs but then I have a longer walk to average everything out.

Bill

 

[Jusacuz]

What was your heart rate? How did you feel after the run?

Some of the old heart rate formulas are no longer considered to be as helpful as they once were. Heart rate does vary with age and physical conditioning. The formulas can only take so much into account.

Slowing down is just like speeding up only backward I have a hard time with it too. I feel like I have to will myself to run slower and I still go out too fast. We have a few folks here that train according to heart rate rather than pace (Chester are you out there?).

My heartrate was 190, but I felt fine. I was a bit winded, but could have talked through the mile fairly easily. According to the formulas we had to do, my max should have been 172.

Tomorrow the teacher has us going farther and I'm thinking I'll run a bit just to get a headstart from the pack & then walk a fast pace. I do need to learn to have a more consistent pace. By the end of the class (late July), we're supposed to be able to go 45 minutes at a fast, steady pace.

Thank you for the help. It feels kinda weird asking how to slow down when I was pretty sure I was already pretty slow.

 

[Tiger Lily 03]

The way I slow down is to change my intervals around so I am at an overall slower pace. I'm sure my heartrate is still high during the runs but then I have a longer walk to average everything out.

Bill

Bill, that works!

I do think the 192 is higher than you should be. As your distance stretches, you will not be able to sustain. Learning how to pace is definitely a challenge. I think your idea of the brisk walk and the shorter run combo should help.

 

[rKyDeX]

Mel is right on about calculated heart rate formulas. They will only get you in the general ball park. The only way to accurately determine maximum heart rate is through a Doctor supervised test. I just use the actual heart rate I've hit while wearing my monitor. Your heart rates seem very high. Was it determined by use of a monitor or by counting pulse?

Percentage is calculated by % X ((Max Heart Rate - Resting Heart Rate) + Resting Heart Rate). As far as ranges go, You should be running at 100% for a mile run. a 5k should be around 90% and a 10K 85%. A half Marathon is 80% and a Full is 75%. Easy runs (aerobic) will be at 70% and fast paced runs (anerobic) will be at 85%.

Bill has a good idea for slowing pace. When I do a recovery run which is at 70%, depending on the temperature and humidity (and physical conditions), there are times that I have to walk to bring my heart rate down.
Other ways I bring my heart rate down is by slowing my breathing, reducing arm swing or shortening my stride.

What's important is that your "average" heart rate is where you want it. You will naturally have spikes that go both higher and lower even if you are maintaining a steady pace. Another thing that will have an effect on your heart rate is how you warm up. I run my first mile or two really slow and then gradually build up speed.

I hope this helps.

Chester
W.I.S.H. Half-Fast Marathon Team

 

[Jusacuz]

Mel is right on about calculated heart rate formulas. They will only get you in the general ball park. The only way to accurately determine maximum heart rate is through a Doctor supervised test. I just use the actual heart rate I've hit while wearing my monitor. Your heart rates seem very high. Was it determined by use of a monitor or by counting pulse?

Percentage is calculated by % X ((Max Heart Rate - Resting Heart Rate) + Resting Heart Rate). As far as ranges go, You should be running at 100% for a mile run. a 5k should be around 90% and a 10K 85%. A half Marathon is 80% and a Full is 75%. Easy runs (aerobic) will be at 70% and fast paced runs (anerobic) will be at 85%.

Bill has a good idea for slowing pace. When I do a recovery run which is at 70%, depending on the temperature and humidity (and physical conditions), there are times that I have to walk to bring my heart rate down.
Other ways I bring my heart rate down is by slowing my breathing, reducing arm swing or shortening my stride.

What's important is that your "average" heart rate is where you want it. You will naturally have spikes that go both higher and lower even if you are maintaining a steady pace. Another thing that will have an effect on your heart rate is how you warm up. I run my first mile or two really slow and then gradually build up speed.

I hope this helps.

Chester
W.I.S.H. Half-Fast Marathon Team

He had us figure a target range using resting heart rate and then figuring 50% of some formula, the low end and 85%, high end. My range was something like 138-172. He collects our "journals" at the end of class so I don't have it in front of me. Then after every walk, we take our pulse.

Today I forced myself to stay behind a group of women and seeing as it was rainy and cold, it was rather easy to go slowly. They did invite me to join them, but I politely declined. They are very nice and I don't want people to think I dislike them. I would simply prefer to walk without talking. We get the luxury of walking near Lake Coeur d'Alene, so it's nice to enjoy the scenery in peace.

Anyway, today we did about 2 miles and my heart rate was around 160. I only ran a couple of times.

Thank you again for all of your suggestions. :