Heart rate training

I started heart rate training again this week.  My coach I contacted to help me train for a marathon last December, wanted me to heart rate train.  I had a monitor already for my Garmin and just needed a new strap.  I was so excited about this new way of training at first.  However, I had so much trouble with it and I would finish my training runs extremely frustrated.  My goal was to keep my heart rate between 140-150 during each training run.  If it got up over 150, I would have to stop and walk.  I ended up walking a lot and did not stick with the training but maybe 5 weeks.  I started having trouble with anxiety in January while trying to train for the Destin Marathon.  I ended up telling my coach I needed a training break, dropped to the Destin Half which I didn't get to run, and went back to my old way of running without a heart rate monitor.

I take heart meds for my Mitral Valve Prolapse.  Any time I have palpitations, I take Acebutolol and they go away.  Acebutolol slows my HR down so sometimes after I take it and run, my HR would be low.  If I had not taken it, my HR would be high.  I felt like if I took my medicine it was almost like "cheating" my training runs.  When I raced my 10k in January, my HR only got up to about 160 at the end, but I had taken my medicine the night before.  When I first started running 3 years ago, I made it nearly 8 months without taking the medicine at all.  I thought running had healed my prolapse symptoms once and for all!  However, the palpitations came back and they came back with a vengeance.  I was so disappointed when I had to start taking my medicine again in January 2014.

So what is heart rate training and what are the benefits?  I looked up some info and HR training can benefit everyone.  Whether you are a beginner, trying to lost weight, or just improve overall cardiovascular fitness, heart rate training might be just what you need.  Here are a few steps to calculate your ideal HR training zones.

1. Calculate your maximum heart rate:  Subtract your age from 220 and the result is an age predicted maximum beats per minute.  This does not take into account your genetics or fitness level which can make your true max HR 10-20 beats per minute higher or lower than the age-predicted number.  I am 36 so my max HR is 184.  I have heard you can get to your max HR but it is not safe to stay there.

2.  Determine your resting heart rate:  Take your pulse before you get out of bed each morning for several days to get consistent readings.

Key Target Zones
Zone 1:  Very Light 50%-60% of maximum HR          Getting your blood flow going
Zone 2:  Light         60%-70% of maximum HR           Light intensity, enhances your endurance
Zone 3:  Moderate  70%-80% of maximum HR           Aerobic fitness
Zone 4:  Hard         80%-90% of maximum HR           Improving maximum performance.  Training at this
                                                                                   intensity should only be for a short amount of time
Zone 5: Maximum   90%-100% of max HR                This zone is for experienced athletes only.  Short
                                                                                   bursts in this zone helps develop speed and overall
                                                                                   performance.

Okay so my maximum HR is 184.  184 x .6 is 110
                                                     184 x .7 is 128
                                                     184 x .8 is 147
                                                     184 x .9 is 165
My Zone 1:  92-110
My Zone 2:  110-128
My Zone 3:  128-147
My Zone 4:  147-165
My Zone 5:  165-184

This is why it is necessary for me to start walking when my HR goes up to 150.  By the time my HR is 150, I am in the "hard" zone! If I want to build endurance, I would have to slow down even more.  If you are running 5 miles in the "hard" zone, you will not feel very good after.  I think that is what was happening to me.  I want to feel good while I am running and afterward.  Here are my paces and heart rate for today.  

My average pace was 12:48.  Not too bad considering I have not been running much or any heart rate training since January.  I have a long way to go.  Remember, sugar and caffeine will make your HR be even higher than normal.  Mine was pretty high today so maybe I should not have any coffee or a chocolate bar the night before I run!  My coach would always ask how I felt after a HR run and I do feel good today.  I don't feel tired or that I over did it today and my HR came back down quickly.  I think this training will benefit me physically and mentally.  When I do decide to race again a long time from now, I will be ready!!  Have a great Wednesday y'all!