I usually hang out in zone 2 unless I’m doing hill work. At this point I’m just putting on base miles and building back up to a regular routine. Plus I have no idea about my actual heart rate since I’m not wearing a watch
So I was on the treadmill Sunday, decided to measure my heart rate. At something like a 5.5 speed, I was in the 150s, which was Zone 3. While the speed felt manageable, I decided to figure out what speed I would need to drop down to to get to Zone 2 (under 140). Ended up slowing down to like 4.6 to get there. Almost uncomfortably slow, in that I could have gone faster and still been able to feel reasonable to talk. So, maybe, people are different?
i have always struggled with running slow enough to keep HR really low. i would be super happy to get it as low as 150. for 140 i would barely be moving I figure. maybe when I was in MUCH better shape I was so fit I could run at 140. but in current form, 140 or under I’d be crawling along out there
I heard it starts out that way and then eventually you’ll be able to run faster at that lower heart rate. Might have to walk/run sometimes too.
Same, especially if I haven’t been working out as much. But even if I’m really disciplined it’s still high.
Did my first post-Covid run today, and it went better than I expected. To put some of the zone discussions in context, 5 years ago when I swam a lot, I could run a 5k in 24 minutes, with a max HR of 205. Today I ran a bit over 2 miles at a steady 12:30 pace, HR hit 150 just before the first mile, hit 170 shortly after the 2nd mile. I then walk / ran for the last 15 minutes of my workout (I do 40 minute workout + 5 minute cooldown), with the idea of walking until HR got close to 150 and running until it got close to 170. That was roughly 3 minutes on, 1.5 minutes off.
I can’t run much slower than that without form falling completely apart (When I walk for exercise, I typically do 15:30 miles). I could stay in Z2 by doing a walk / run, but I’d have to be monitoring my hear rate constantly. I feel that doing 40 minutes rather than 30 helps me regain fitness faster, capping HR at 170 shares the benefits of a Z2 run of not feeling painfully wiped out afterwards.
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I ran for an hour today and averaged 150 bpm, so just a weeeee bit slower and I’ll be in the 140s
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god I hate running
it still sucks
Did intervals today, 39 minutes of 1.5 minutes running (6.2 mph / 6 m/km), 1.5 walking (3.5 mph), plus 6 minute cool down. Went through first 3 miles at 12:13 pace, so faster than the steady pace I was doing Friday / Saturday, HR stayed in (140, 170) except for going slightly over in very last interval. Definitely starting to regain some fitness, still a ways to go.
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I averaged 148 bpm over an 8k run, about half above 150 and half below, so I guess I can probably run a 5k within zone 2 now.
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I have a 70 min run scheduled for Saturday. I’m gonna try running reeeeeeeaaal slow to see if I can stay in the 140s the whole time.
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finished a run last night and my HR was (manual check after stopping) over 160. Maybe even over 170 (I finished not fast, but less slowly). most of y runs are in the mid-upper 150’s i figure.
would I benefit from a heart rate monitor? goals include:
- increasing pace from about 10:30 - 10:45 / mile (3-4 miles) to 9:30 / mile for 5 miles.
- increasing distance from 12-15 miles / week to 20 miles / week, including 1 long run (>7 miles).
- completing a full marathon in the next 3 years
- completing an Ironman in the next 10 years
Note, I’ve completed several half-marathon training programs, either individually or in groups. I have run approximately 25 halfs, never a full. I’m getting older (46, nearly 47), and as responsibilities for children ramp down, I have opportunity to ramp up my running again.
So I ask, would I benefit from a heart rate monitor? Never really used one before, though I think my father got me one for christmas fifteen years ago or so.
I have an Apple Watch but then upgraded to a garmin which both take my wrist pulse. Perhaps not as precise as using a chest strap but useful for telling me if I’m going too far into the red.
Probably not.
none of your goals requires a heart monitor.
You think you’ll pull a Jimmy Fixx? If so, then sure. Also, LifeAlert will help with that.
I mean, people have been doing these things without heart monitors for decades.
Get a basic watch.
You want your runs to resemble penises when drawn on a map? Then, sure, get a heart monitor with a GPS.
I decided to take my pulse and it’s 52 bpm while awake now, that used to be my sleeping RHR so I wonder if it’s in the 40s now.
I always found focusing on my breathing was a good way to establish a pace - three steps while inhaling felt pretty comfortable over longer distances while adjusting speed to compensate for hills and keep at a constant tempo. I dont think I could carry on much of a conversation at that rate without slowing down, which is something you noted previously as a guide to your own pace. Something to think about if you aren’t on a social run.
Does that mean you shorten your stride length going up hills (in order to keep the constant tempo)?
I generally just go a lot slower uphill. And I cannot make it up on the downhill, as it can be slippery.
I do in general need to lengthen my stride, for my volunteer activity.