Saturday & Heart Rates
Tracked my heart rate this morning for the second time ever. Then I looked back through the blog to find the last time this topic came up. Back on Nov. 7 we had a discussion about heart rate. I’d just upped my distance from 2.25 to 2.5 and I was looking for input on where I should be. Just after that was the last time I track my heart rate for an entire 20+ minute run. I don’t track it much because I don’t care for the chest strap. If I don’t get it tight enough I can move when I’m sprinting, and if I get it too tight I feel the pressure on my chest and it bugs when I’m breathing heavy during my sprints.
Back to the topic, at the time (early November) I ran 2.5 miles at an 8:29 pace. Including my cool down which isn’t part of the 8:29 pace my ahr was 170 bpm. I hit a max of 193 bpm. This morning I did 2.75 miles at a 7:45 pace with ahr of 169 bpm including cool down, again outside of the 7:45 pace. Max was 188 bpm, and my ahr for the last 0.75 miles was 182 bpm. Am I pushing too hard? Do I risk overtraining? My estimated max heart rate should be about 176-186 bpm. Either way I was over my max a lot. I like my run right now. It’s hard, but I expect it to be.
Maybe my heart rate runs a little fast. Back in November my resting heart rate was 70-75 bpm. This morning after getting out of the shower and eating I was getting basically the same numbers. I’m curious that hasn’t gone down much.
posted by Jason Fletcher at 2:56 PM
1 Comments:
Jason, first let me say, good job and keep up the good work. Second, let me say, heart rate is only one piece of information, if you don't feel like you are about to pass out and die, or burn up and die, then you are probably okay. Once last week my heart rate hit 190+ and I felt sick to my stomach and really really hot so I stopped my run short. Then on Friday I ran intervals and had my heart rate close to 190 several times but felt just fine so I kept going. Capisce? There are probably as many ways of calculating your maximum heart rate as their are for calculating body fat. The standard way is 220-age. But this ignores your resting heart rate and other idiosyncratic factors such as the size and effectiveness of your individual heart. Besides, what good is it to know your max heart rate, you shouldn't ever want to get that far while exercizing. It is better to aim for a target heart rate that is around 80% of your max. One way to calculate this is to take 220 subtract age, subtract resting heart rate, multiply by .8 and then add your resting heart rate back in. Let's see how much of a difference this makes.
John
(((220-30)-45)*.8)+45 = 161
vs.
(220-30)*.8 = 152
Jason
(((220-34?)-70)*.8)+70 = 162.8
vs.
(220-34?)*.8 = 148.8
Interesting. It probably doesn't matter all that much if you improve your resting heart rate, it has little effect on your target heart rate. However, if your heart rate is up around 180 for a long time than you need to back off, particularly if you are feeling other signs of distress. Is your training too hard? Pretty personal question, I would think it isn't, but you have to listen to your body more than to stats on this one J. As for the measurement of your resting heart rate, you need to wait at least 1.5-2 hours after you excercisxe before you try it, that might make a difference as well. Useless information? Interesting anyway. I wish I knew more about what goes into the intial measurement of 220, that seems rather important to me.
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