Tuesday, November 30, 2010

Focus on Heart Rate

As I mentioned at the end of my post from yesterday, I want to focus on where my heart rate is during my runs for the next couple weeks.  Hubby asked me why; I just want something different to focus on for a little while.  I like having goals.

In doing a little research on heart rate zones, I came across this website. Running For Fitness has a cool little tool where you plug in your resting and maximum heart rates and it will provide you with training paces based on heart rate zones.

In my case, I have a resting heart rate of 55 (should probably test this again soon, as it's been a while - but it's hard to remember to check your heart rate in the morning before you get out of bed, when your alarm hasn't just startled you)

...and a maximum heart rate of 198 (for my maximum, I did not use one of the many formulas I've seen that involve subtracting some percentage of your age from a number in the 200-220 range; I've heard they can be inaccurate -- My heart rate has gone up to and stayed at 198 while really pushing myself while running, though I don't like it to be at that level for long!).

This is what it gave me:

(click to enlarge if needed)

Based on this little chart, I ran an easy run this afternoon trying really hard to keep my heart rate under 165.  My Garmin FR 405CX has a feature in the Training section that allows you to create a workout based on Heart rate.  I set it to stay within Zone 3 (the 151-165 range).  It beeps at you if your heart rate is too high or too low (see video in links below)

This was actually a little too narrow of a range -- it was annoying as I was just getting started with running and my HR was below 151...it kept beeping to tell me my HR was not within the zone.  I stopped the workout and changed the HR-based workout to be a custom zone, with 100 at the low end so it wouldn't annoy me for the first couple minutes of my run.

There's my run.  It was 25 min; 2.14 miles. It was 47F and sunny out.  I mostly did a good job staying under 165.  It's tough! Especially after the first half mile or so once I'm warmed up.

Here are some links on heart rate-based workouts and figuring out your maximum heart rate, etc:
Runners World: How to Use a Heart Rate Monitor
Marathon Guide: Heart Monitor Training
How To Be Fit: Training with 5 Exercise Heart Rate Zones
Garmin: More Heart Rate Options (video - helpful for HR stuff on a Garmin FR405CX)
FitSugar: High Heart Rate After Running?

Do you have experience with heart rate monitors or with training based on heart rate?? I'd love to hear about it!

1 comment:

  1. This is all so cool! I love the graphs, it is so interesting.
    Thanks for making me feel better about being a clutz. Also, thanks for all of the links....I love reading about this stuff:)


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