40s, clear @ start - snowing @ end
mind/body - good
easy effort
I let my HR monitor be my governor today, tried to keep it under 160 bpm despite the 1200 ft of climbing. For the most part I was successful, I did record 4 minutes @ 164 but still felt effortless. I started with blue skies and one hour later my legs and face were numb from the blowing snow - welcome to Colorado!
On another note, this guy below is open for pacing duties in 2011. I can hook you up with him if you are having trouble focusing on the trail. He guarantees a PR!
10 comments:
If I got my HR up to 164 I would be anaerobic. I did 15 hilly miles this morning in 1:57 and averaged 136. I guess my blood is sludge
Interesting. I wonder what that means? I think this HR stuff is fascinating! Most of my time was spent around 160 and it was easy-easy, not breathing hard at all. I live at 6000 ft, where was your run done at? New home or Sun Valley? If I had to take a guess, I would suspect that you have just moved from Idaho and now you are down to about 1000 ft which would make your blood sludge.
You better start running faster! Get that HR up to 175.
It means ...
... that it is all relative.
There are various HR models, but these models are based on the broader population. There are of course variations for any individual.
That means for some folk an easy effort is 140-150 bpm (and for most adult males our age, that is the ballpark). For others that might be 120. For others that might be 160.
I've been running with my buddy Tim G and my HR would almost always be 15 bpm higher than his - almost always regardless of pace. His max was like 171. Mine was 191.
Then again, he ran a 14:21 5k PR versus my 15:55. Last I checked those are what folks based races on - not HR. :)
Scott, some other things to consider are what your resting HR and your max HR are (as you observe them).
Thanks Georgie. Just playing around with all this HR stuff. Such as: what is my max? what is my resting? what is comfortable? I've always gone on feel and can usually gauge when I'm over the top but it's fun to see what the raw numbers are, just like a finishing time.
See you at PPFA in a couple weeks, riiiiight?? Can't wait to taste your beer. And bring $5.
FastEd, the run was at 6000 feet. We don't move until after WS in June. I have, for the past five years, hovered in the mid-130's for my daily runs and, interestingly enough, in my last 8 100 milers, my avg HR has been between 131 and 138 (the 138 avg was at HRH in 2009). My point is, similar to GZ's, that everything is relative. For example, when I ran my 5:07 mile on the track in Eugene in November my max was reached on the 4th lap and it was 177. My typical interval HR is 162ish. Interesting...
Andy maybe the correlation is: slower HR = slower leg speed....
We can test that theory at Hagg Lake or Chuckanut?
Happy New Year.
I expect to be there and with 5 bucks to settle the wager re: NF.
FWIW ... current resting for me is around 38-39. It might be actually lower when I sleep, but I have not taken that. My max this year has been about 187.
Typically for easy runs, I keep things under 150, but not religiously (hills, heat can throw it off) ... although some days if I really want to force the recovery - I will. This HR works pretty well regardless of where I am at (Broomfield, CO - at 5400 or Fairplay, CO at 10,500) - but as you'd guess - the pace is highly varied!
Pikes, I averaged 170 (averaging 173 on the up), with a max of 183.
Typical 5ks average in the high 170s, with a max in the mid high 180s.
Note - you may get stray readings in the front end of a run because of the static discharge on the strap from clothing. This usually corrects around 7-10 minutes (or about a mile).
Meaningful to me and meaningless at the same time.
Hagg Lake and Chuckanut? I don't think so, how about testing the theory at Coyote Two Moon with me, Browning, Angle and Bien. Man up!
I'm pretty sure Bien will be at Hagg lake, along with Meissner and Wolfe. Staying at a brewery - Mcmenamin's. And the theory is "leg speed" ie short stuff... You're not afraid of a little ol 50K are you Andy? And yes I am afraid of a hundred....
It's not that I am afraid of 50K's. It's just that I suck at them.
Happy New Year!
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