Archive for: heart rate monitor

Speed Training Workout

Posted by Jim on March 7, 2012

Blue Angel flying lowI decided to do some speed training today with a fast (for me) 3 mile run and no walking breaks.  I set my heart rate monitor for zone 4, which is between 150 and 169 beats per minute.  It took me a couple minutes to get my heart rate up to the zone level, but the rest of the run pretty much stayed in the higher zone.  I finished the 3 mile run in just under 28 minutes.

I really like training with a heart rate monitor.  It really helps me to know just how hard I’m training.  And it has the extra advantage of slowing me down when I’ve over-trained or am sick.  During those times the heart rate is naturally a bit higher, meaning I will exceed my heart rate zone much easier.

So, this is my fastest run to date; even faster than the 5K race I ran back in December.  Just one problem.  I’m starting to suspect that the loop track at the church is a bit shorter than advertised.  The sign at the course says “1 lap = 3/8 mile”, but I consistently run faster on this track than I do anywhere else.  I don’t think it’s significantly short, but I do want to find a way to measure it at some point.  Maybe I should get my bike out, put some air in the tires, calibrate the tachometer and do a lap to measure.  But then, is it really worth that much trouble?

Nonetheless, I had a lot of fun with today’s run.  I feel great right now.  Looking forward to finally crossing that finish line next month!

[PhotoCredit: Frank Kovalchek]

Categories Milestones, Training
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Training Update: Almost Back to Running

Posted by Jim on December 7, 2011

Yesterday I did another five miles walking on the treadmill.  Actually it was more like late last night/early this morning.  I didn’t get started until nearly 11:00 pm and the walk took an hour and a half.  I left the incline at 2% and simply walked at a comfortable 3.3 mph except when cooling down at the finish.  I really just wanted to get in the miles.  I wore my heart rate monitor, but I averaged a very mild 109 for the walk.  Again, my goal wasn’t to do an aerobic workout so I didn’t worry about my heart rate during this workout.

Today I figured I could start doing a little bit of running on level ground.  I went to the church’s track and covered 3 miles by running a lap, then walking a lap.  I felt good and the pulled muscle didn’t seem to be a problem.  I’m trying to be cautious because I know if I re-injure myself I will have to drop out of the 10k race coming up.

Today’s run was at the warmest time of day, but still only 40 degrees.  I wore my layers, double socks, gloves and hat.  After a couple laps my core was warmed up and I felt comfortable.  It’s been raining throughout the day, but I did manage to find a window of no rain during my run.  I just had to be sure to avoid the multiple puddles of water on the track.  Yeah, I finished with wet feet.

Categories Clothing & Equipment, Training
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Started Heart Monitor Training

Posted by Jim on October 31, 2011

Timex Ironman Heart Rate MonitorIn the past I have used a heart monitor to assist me with my training.  Heart monitors (HRM) are very effective to helping you train at the right level, monitor your recovery and conditioning, and target specific training needs.  So, I pulled out the heart monitor, strapped it on, and ran 4.2 miles at the church’s asphalt track.

I had a little bit of trouble staying within my zone (Zone 3 for all you HRM fans) and had to slow down several times.  It’s kinda cool because the HRM functions as my coach while I’m running.  I was supposed to have an easy run, so the monitor scolded me with an irritating beep whenever my heart rate was too high.  Under the supervision of the HRM, I finished in 46 minutes.

The other advantage of the monitor is measuring your heart rate recovery.  Knowing how quickly your heart rate drops after exercise is one way to measure your fitness/conditioning.  Your heart rate recovery number is the difference between your heart rate at the moment you end your exercise and your heart rate one minute after ending (some folks use 2 minutes or some other amount of time).  So, if you end with a HR of 146 and your HR one minute later is 122, you have a heart rate recovery (HRR) of 24.  I’m just learning more about this, but my understanding of the fitness community consensus is that a HRR of less than 14 is unhealthy, 15-25 is okay, 26-50 is good and over 50 is excellent.  Mine was 26 today; the bottom of the good level.  Okay, we have plenty of room for improvement.

By the way, did I mention that I have an obsession with numbers?  Yeah, it’s kinda weird…and can be dangerous for my training.  I have to be careful to use the numbers as motivators, but not to become discouraged or allow myself to put all my focus on improving some statistic.  For now I’m happy just counting things and seeing where they lead.  But I’m watching out for an obsession that becomes a hindrance.

 

Categories Clothing & Equipment, Training
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