Another YTF follower another dream: follow my progress to another half marathon and beyond!!
01-26-2016
, 12:01 PM
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01-26-2016
, 12:32 PM
Nope I don't track it right now...I have an iPhone and use Runkeeper to track my runs. I'll look into the Bluetooth strap though...so I just get my resting HR then what % of that should my easy runs be?
01-26-2016
, 04:24 PM
opinions differ 
in general: test your max HR, test your resting HR.
here are the pfitzinger numbers (it's always "max HR%" // and then "heart rate reserve%"):
- VO2max: 94-98% // 92 - 97%
- lactate threshold: 80-91 // 75-88
- endurance (aka long runs): 74-84 // 65-78
- general aerobig (aka easy runs): 70-81 // 62-75
- recovery runs: <76% // <70%
as you see, everyone kinda has his own names and categories. the main idea is always the same: easy runs for most of the volume + something slower than easy runs (aka recovery runs) + long run pace (normally very similar to easy runs, slightly more intense normally) + tempo runs (aka lactate threshold) + intervals (= vo2max session)
heart rate reserve is just the difference between max hr und resting hr. so for example max hr is 180 and resting hr is 60. then you calculate it: [(maxHR - restHR) x factor] + restHR. (there are calculators online if you are confused or lazy)
so easy runs category would be in this example: 126 - 146 with direct calculation and ([180-60]x0.62 + 60) = 134 - 150 with heart rate reserve calculation.
as you see, the values differ slightly between the two calculation. that's normal. use heart rate reserve and measure resting HR a few times in the beginning (ideally directly after waking up): make sure that you are completely at rest (aka flat in bed). you should be as comfortable / lazy as possible and stay like this for 10-15min before measuring (or just measure it the whole time and then look at it afterwards). or measure your HR during your sleep. max HR: just look at race HR of a shorter race. normally you get close to max HR towards the end (as long as you feel that you went all out). or do very fast hill-repeats with short recoveries until you are literally completely finished, that's the best way to get your max HR outside of a race.
test your resting HR every few months, it can change a lot over time. max HR is a lot more constant normally.
and it's also not an "absolute science". your HR can fluctuate due to stress, temperature, hydration-status, illness etc... so don't overvalue the precision of the different categories (and it's not like there are any clear borders between them; with the exception somewhat of LT hr). personally, i think HR really helps newer runners to get a better feel for their body and how different paces should feel. you start to get really good at estimating your current HR.
so for example, if your easy run HR ends up being 136-148 (just to throw out random numbers): you normally start out closer to 135 - 140 (because easy runs are easy) and on most runs, you have a slight (or large) increase in HR as the run goes on (this is called cardiac drift). and so you maybe end up with 145 towards the end of the run. or maybe you take it slightly easier and your average HR ends up just being 132. that's no problem (as long as it's not the case for every run). but if your easy run ends up with a HR 165 (without changing the pace), that tells you a lot. or if the average HR is way higher, then it's clearly too fast. (afaik everything's flat in in florida, so you don't have to consider the impact of hills on your hr, hehe)
in the end, HR is just another tool to get a better feel for your body and pace. don't be a slave to the HR. but don't ignore it either.
in general: test your max HR, test your resting HR.
here are the pfitzinger numbers (it's always "max HR%" // and then "heart rate reserve%"):
- VO2max: 94-98% // 92 - 97%
- lactate threshold: 80-91 // 75-88
- endurance (aka long runs): 74-84 // 65-78
- general aerobig (aka easy runs): 70-81 // 62-75
- recovery runs: <76% // <70%
as you see, everyone kinda has his own names and categories. the main idea is always the same: easy runs for most of the volume + something slower than easy runs (aka recovery runs) + long run pace (normally very similar to easy runs, slightly more intense normally) + tempo runs (aka lactate threshold) + intervals (= vo2max session)
heart rate reserve is just the difference between max hr und resting hr. so for example max hr is 180 and resting hr is 60. then you calculate it: [(maxHR - restHR) x factor] + restHR. (there are calculators online if you are confused or lazy)
so easy runs category would be in this example: 126 - 146 with direct calculation and ([180-60]x0.62 + 60) = 134 - 150 with heart rate reserve calculation.
as you see, the values differ slightly between the two calculation. that's normal. use heart rate reserve and measure resting HR a few times in the beginning (ideally directly after waking up): make sure that you are completely at rest (aka flat in bed). you should be as comfortable / lazy as possible and stay like this for 10-15min before measuring (or just measure it the whole time and then look at it afterwards). or measure your HR during your sleep. max HR: just look at race HR of a shorter race. normally you get close to max HR towards the end (as long as you feel that you went all out). or do very fast hill-repeats with short recoveries until you are literally completely finished, that's the best way to get your max HR outside of a race.
test your resting HR every few months, it can change a lot over time. max HR is a lot more constant normally.
and it's also not an "absolute science". your HR can fluctuate due to stress, temperature, hydration-status, illness etc... so don't overvalue the precision of the different categories (and it's not like there are any clear borders between them; with the exception somewhat of LT hr). personally, i think HR really helps newer runners to get a better feel for their body and how different paces should feel. you start to get really good at estimating your current HR.
so for example, if your easy run HR ends up being 136-148 (just to throw out random numbers): you normally start out closer to 135 - 140 (because easy runs are easy) and on most runs, you have a slight (or large) increase in HR as the run goes on (this is called cardiac drift). and so you maybe end up with 145 towards the end of the run. or maybe you take it slightly easier and your average HR ends up just being 132. that's no problem (as long as it's not the case for every run). but if your easy run ends up with a HR 165 (without changing the pace), that tells you a lot. or if the average HR is way higher, then it's clearly too fast. (afaik everything's flat in in florida, so you don't have to consider the impact of hills on your hr, hehe)
in the end, HR is just another tool to get a better feel for your body and pace. don't be a slave to the HR. but don't ignore it either.
Last edited by trontron; 01-26-2016 at 04:33 PM.
