General Fitness & Nutrition: training in proper heart rate zone

Hi all,

Have been running on and off for several years but over the last few months have decided to run a half marathon in January.  Plenty of time to train.  Can currently run up to 7 miles but usually run about 3.5-5 with one longer run per week.  Never tried to run over 7 yet. 

I recently purchased and read Stu Mittlemans "Slow Burn" which was highly recommended to me by several people.  Great book and feel highly motivated.  Here is the problem however....I have never used a heart rate monitor just kind of went with how I was feeling.  Some days I knew I pushed it too much other days I felt great.  I set out today for my MEP run (which is in target heart rate of which mine according to the book figurations is 145-155bpm)   It was sooo SLOW!!  I had to walk part of the time to keep it in there. I am supposed to do this 2 times per week. My other run which is supposed to be from 135-145 bpm is a 2-4times per week with one interval training day.  I am 35 , female, fairly good shape, 135 pnds .

Does anyone else have a problem staying in their zone and feeling like they are actually moving?  I understand in theory that you will begin to move faster and faster in these zones while staying in your target heart rate, however I feel like I am taking a step backward.  Is it better do it now and train properly or just up it a bit?

Like I said, brand new to the heart rate monitor so this may be a silly few questions.

Also anyone else read the book "Slow Burn"....would love to chat with anyone who has as I have several questions.

Thanks so much for your time :>)

Brandy

Hi,

Looking from a personal training point of view and being a tri coach, the best advice i can give is to find what i call a comfortable pace (a speed which you can keep up for at least 20 - 30min) and look at what your average HR was, this will give you your best training hr for you. A given hr from alot of books is a generic guide and does not take into consideration the amount of activity that somebody might do.

My bet advice would be is to speak to a personal trainer or specific running oach to help you work out your optimum hr is.

All the best

Leighton

The rates in books often work off 220 - age to get maximum heart rate and don't adjust for resting heart rate. If like me, you have a high maximum heart rate and a low resting heart rate the figures in the book will leave you walking and not really getting any benefit. For examplea 60% by the book is 108 bpm, using the correct max and adjusting for resting gives 133 bpm.

I agree with Leighton, note your average heart rqate as you train to give you a feel. I would also suggest noting the heart rate at which you feel like you are really pushing.

I actually found I trained above the boom zones for nearly 2 years after I started running. In the last couple of years however my pace has gone up for any given heart rate and I tend to train at a lower average!

Use the heart rate monitor as a tool to help guide you, don't let it become another hassle or source of stress!