Monday Log
Ran north on Brady to Duck Creek Trail to main and back to Palmer Gym, somewhere around 3.75 miles. 28:05 and 155 avg Hrt Rt. I felt good for the first mile or so, stomach cramp for the middle third and slowed way down, then finished the last mile or so real strong. Sun was going down at 4:30 pm and it was windy, what's new. At least the temp was around 60, not bad for Nov 7th in Iowa!
posted by John J Cherry at 8:36 PM
3 Comments:
Started my new distance this morning; two and a half miles even. But fortunately I was able to keep my pace the same. That puts my run back over the twenty minute mark. Now I just have to work a minute thirty of this new distance and I'll add another quarter mile.
Today I picked up batteries for my heart montitor. Sitting at my desk my resting heart rate is about 70 bpm. The AHA says my training zone should be in the 140 bpm range.
Kristi's resting heart rate is in the 40's. You guys kill me. You should all me great runners.
Good work on the new run, keep it up, I say within two weeks you will be able to cut that time down again entirely.
you will have to just play around with what feels comfortable to you regarding heart rate. I haven't checked out the AMA site but the way I have always seen zones calculated went something like this: 210-age + Max heart rate; so, you should be in the 80% - 90% zone for cardio work and 70%-80% zone for fat burning workout. So, using me as an example, Max heart rate is supposedly 181, cardio zone is ~145 to ~162 and fat burning is ~127 to ~145. See, the thing about this information is that it must vary slightly individually as well because I frequently hit 199 or so on my monitor when I am sprinting or doing hill workouts, and if my heart rate is at 127 I don't even break a sweat.
I don't know about two weeks, but as long as I'm making progress I'm happy.
The AHA says max rate is roughly 220-age. So pretty close to what you've got. They also said that's a general rule of thumb and to expect variation.
My watch doesn't give me an average. It only records the rate at a set interval that I can then go back and review. I went ahead and recorded my rate every 1 minute. In theory my max rate should be somewhere around 176 to 186. Late in my run I was in the high 180's to low 190's. I might be pushing a little heard, but I'm not going that far so I'm not too worried about it. I'm also curious if I was a little high due to the fever I was running.
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