I don’t usually write a post in relation to specific runs. However, I watched this video yesterday (highlight of one day of Meb Keflezighi’s Olympic Marathon training)…
Besides being absolutely amazed and inspired from all of the hard work and dedication he puts into his training, I picked up on one major part of the video: after Meb’s extremely fast tempo, he shows his Garmin to the camera, and notes that his heart rate maxed at 92.
My Garmin came with a heart rate monitor and it has been in my drawer since I got the watch 2 1/2 years ago. After I watched this video, I was curious how many times my heart rate could multiply Meb’s during a run, so I decided to use it for my speedwork tonight. I synced it to my watch and put it around me (aka had to tuck the entire band into my sports bra because I am pretty sure it was made for a 200 pound man).
Here is what I know about heart rates:
- Max heart rate is 220 minus my age (26). So that is 194. I actually think that piece of information is not very accurate as it does not take into account fitness level, but it is a start.
- “Easy” intensity should be 65%-70% of max heart rate
- “Hard” intensity should be 80%-90% of max heart rate
It is important to have a target view of the effort being exerted. Often our own judgement of the energy we are applying may be incorrect. For example, a runner could be running with improper form and exerting too much energy and vice versa with not exerting enough energy during a training session. It is important to take notice of your body and develop a sense of pace and effort.
Now that I let you know how I SHOULD have ran…I will show you how I ACTUALLY ran tonight.
Actual Results Per Garmin:
1200m- 5:17 (6:52)
1000m- 4:13 (6:49)
800m- 3:25 (6:47)
600m- 2:35 (6:45)
400m- 1:39 (6:21)
I hit my paces right where they needed to be. My heart rate was a different story.
My max heart rate is 194 (maybe). For over half of my workout, I was WAY over my max heart rate. I will absolutely be using my heart rate monitor from now on during runs. I hope that as I progress throughout training, I will adapt to the intensity of the speed and my heart rate will adjust.
Does anyone have any advice on this subject? ANY ADVICE/COMMENTS WILL HELP!!!!
Do you know any other ways (besides continued exercise) to keep your heart rate down?