Running: A New Endeavor
- Thread starter theGOOCH
- Start date
S
sparrow
Guest
New Garmin? Sorry I've missed some posts. What kind is it?
Good job on the 5K, don't worry about the time, especially if you didn't rest for it. Was it chip timed? That would made a difference too. Sounds like a popular race! Thats a ton of people!
Good job on the 5K, don't worry about the time, especially if you didn't rest for it. Was it chip timed? That would made a difference too. Sounds like a popular race! Thats a ton of people!
It was chip timed. It was so crowded I actually got going and had to literally stop for a second or two right after the starting line, then I got really jammed up at the finish. It is put on by the Cincinnati Reds and the finish line is at home plate at Great American Ballpark. The you get access to the Reds museum and whole stadium... it was cool. So that's why it was so crowded
I got the Forerunner 305. They had it on sale at costco. I think they extended it and it's still on sale for $179
Today was my first run with it. I love it
Thanks FF
Yeah, I was feeling bad about my pace until I got my garmin now I monitor my HR throughout the run and I average 140. I think that's pushing it pretty hard for distance running isn't it?
At 5K distance I run about 10 min pace at organized races. In my hilly ass neighborhood I run 11:30 for the same distance. I ran 8 miles today at (yikes) 12:34 pace
Yeah, I was feeling bad about my pace until I got my garmin now I monitor my HR throughout the run and I average 140. I think that's pushing it pretty hard for distance running isn't it?
At 5K distance I run about 10 min pace at organized races. In my hilly ass neighborhood I run 11:30 for the same distance. I ran 8 miles today at (yikes) 12:34 pace
Here is a method to develop your "engine" that is not for the faint at heart or for rookies:
1. Calculate your maximum heart rate
The easiest way to do this is a simple paper-and-pencil calculation. Subtract your age from 220. The result is an age-predicted maximum beats per minute.
This method does not take into account your fitness level or inherited genes, which can make your true maximum heart rate 10 to 20 beats per minute higher or lower than the age-predicted number.
A second method to calculate your maximum heart rate is to have an exercise tolerance or stress test. This usually is supervised by a physician and performed in a hospital or clinical setting in three-minute stages, during which the speed and incline continue to increase in an effort to elevate your heart rate until it climbs to its highest level.
2. Determine your resting heart rate
Take your pulse before you get out of bed in the morning. Do this for several days in a row to get consistent readings.
3. Calculate your heart-rate reserve
Subtract your heart's resting rate from your maximum rate.
For example, if you are 40 years old, subtract that number from 220; your maximum rate is 180. Next, subtract your resting rate, 80 in this example. Your heart-rate reserve is 100 beats per minute.
This heart-rate reserve represents the cushion heartbeats available for exercise.
4. Calculate your aerobic training heart-rate range for fat burning
This fat-burning range will lie between 50 and 75 percent of your heart-rate reserve.
Using the example above, 50 percent of 100 beats per minute is 50. And 75 percent of 100 is 75. Next, add your resting heart rate to both numbers: 50 + 80 = 130 and 75 + 80 = 155. Your heart rate during aerobic training that will most efficiently burn fat is 130 to 155 beats per minute.
5. Calculate your aerobic training heart rate for fitness
The range required to improve aerobic endurance is higher than that needed for fat burning, between 75 and 85 percent of your heart-rate reserve.
Again using the previous example, 75 percent of the heart-rate reserve of 100 is 75, and 85 percent is 85. Again, add the resting heart rate to both numbers.
Re-add your resting heart rate to both numbers: To improve your aerobic endurance, you need to aim for between 155 and 165 heartbeats per minute.
6. Calculate your aerobic-anaerobic threshold heart-rate range
This range represents the upper limits of aerobic exercise -- the point just before you push yourself into exhaustive anaerobic work. Exercising at this intensity is usually done to improve athletic performance. It is not recommended for weight loss.
The range to accomplish this task lies between 85 and 90 percent of your heart-rate reserve. Again, using the example of a person with a heart-rate reserve of 100 and following the same math process as in previous steps: the desired range would be 165 to 170 beats per minute.
Be advised, however, operating at this intensity level will not burn body fat. It becomes a carbohydrate (muscle-glycogen burning) exercise.
7. Calculate your anaerobic training heart-rate range
This is all-out effort and represents 90 to 100 percent of the cushion of your heart-rate reserve. The goal here is to go as fast as you can for as long as you can.
Using the same example, anything from 170 beats per minute to your maximum of 180 beats per minute becomes pure anaerobic, carbohydrate-burning, exhaustive, lactic acid-producing exercise.
This is no-pain, no-gain type training.
from
Based on this, 140 is a little light for you. When I run, I am generally 140 - 155 and this is hard on me.
1. Calculate your maximum heart rate
The easiest way to do this is a simple paper-and-pencil calculation. Subtract your age from 220. The result is an age-predicted maximum beats per minute.
This method does not take into account your fitness level or inherited genes, which can make your true maximum heart rate 10 to 20 beats per minute higher or lower than the age-predicted number.
A second method to calculate your maximum heart rate is to have an exercise tolerance or stress test. This usually is supervised by a physician and performed in a hospital or clinical setting in three-minute stages, during which the speed and incline continue to increase in an effort to elevate your heart rate until it climbs to its highest level.
2. Determine your resting heart rate
Take your pulse before you get out of bed in the morning. Do this for several days in a row to get consistent readings.
3. Calculate your heart-rate reserve
Subtract your heart's resting rate from your maximum rate.
For example, if you are 40 years old, subtract that number from 220; your maximum rate is 180. Next, subtract your resting rate, 80 in this example. Your heart-rate reserve is 100 beats per minute.
This heart-rate reserve represents the cushion heartbeats available for exercise.
4. Calculate your aerobic training heart-rate range for fat burning
This fat-burning range will lie between 50 and 75 percent of your heart-rate reserve.
Using the example above, 50 percent of 100 beats per minute is 50. And 75 percent of 100 is 75. Next, add your resting heart rate to both numbers: 50 + 80 = 130 and 75 + 80 = 155. Your heart rate during aerobic training that will most efficiently burn fat is 130 to 155 beats per minute.
5. Calculate your aerobic training heart rate for fitness
The range required to improve aerobic endurance is higher than that needed for fat burning, between 75 and 85 percent of your heart-rate reserve.
Again using the previous example, 75 percent of the heart-rate reserve of 100 is 75, and 85 percent is 85. Again, add the resting heart rate to both numbers.
Re-add your resting heart rate to both numbers: To improve your aerobic endurance, you need to aim for between 155 and 165 heartbeats per minute.
6. Calculate your aerobic-anaerobic threshold heart-rate range
This range represents the upper limits of aerobic exercise -- the point just before you push yourself into exhaustive anaerobic work. Exercising at this intensity is usually done to improve athletic performance. It is not recommended for weight loss.
The range to accomplish this task lies between 85 and 90 percent of your heart-rate reserve. Again, using the example of a person with a heart-rate reserve of 100 and following the same math process as in previous steps: the desired range would be 165 to 170 beats per minute.
Be advised, however, operating at this intensity level will not burn body fat. It becomes a carbohydrate (muscle-glycogen burning) exercise.
7. Calculate your anaerobic training heart-rate range
This is all-out effort and represents 90 to 100 percent of the cushion of your heart-rate reserve. The goal here is to go as fast as you can for as long as you can.
Using the same example, anything from 170 beats per minute to your maximum of 180 beats per minute becomes pure anaerobic, carbohydrate-burning, exhaustive, lactic acid-producing exercise.
This is no-pain, no-gain type training.
from
Based on this, 140 is a little light for you. When I run, I am generally 140 - 155 and this is hard on me.
g8r80
Your post gave me the kick in the ass I needed. I ran 2 5K distances this week at just over 10 min pace IN MY HILLY NEIGHBORHOOD! If I can do that I can certainly break 30 min on a flatter course.
My average HR for my last run was 148, max 157. I ran 3.12 in 31:29. Total ascent 455 ft. Total descent 446 ft
Your post gave me the kick in the ass I needed. I ran 2 5K distances this week at just over 10 min pace IN MY HILLY NEIGHBORHOOD! If I can do that I can certainly break 30 min on a flatter course.
My average HR for my last run was 148, max 157. I ran 3.12 in 31:29. Total ascent 455 ft. Total descent 446 ft
Because you aren't duplicating the same terrain, goofball!
I didn't run a loop though, I did an out and back, so I guess it's just a matter of the margin of error on the Garmin, or I guess there could be a couple feet difference over the course of 3 miles if you're not exactly in the same spots (across the street etc. there may be tiny variations, more little hills)
I didn't run a loop though, I did an out and back, so I guess it's just a matter of the margin of error on the Garmin, or I guess there could be a couple feet difference over the course of 3 miles if you're not exactly in the same spots (across the street etc. there may be tiny variations, more little hills)
um.... if I start at my front door and it is 3ft below sea level, and I end at my front door it could be 2 feet below sea level - IF THE TIDE CAME IN,,, you are sooo dumb...
owowowowow - do you think maybe that Garmin took a measurement at a changing tide rate??? OMG that woudl be scary! I know, now it is getting obvious I do not know alot... but I am not a star trek fan either LOL!!!
are the dishes done... and make me some cookies
owowowowow - do you think maybe that Garmin took a measurement at a changing tide rate??? OMG that woudl be scary! I know, now it is getting obvious I do not know alot... but I am not a star trek fan either LOL!!!
are the dishes done... and make me some cookies
S
sparrow
Guest
ouch-you are MEAN ff! Be nice! Words in black and white don't show emotion or speak inflections, you'd better watch it if you wanna keep yer friends!
Gooch-in your favor I have to admit Garmins aren't 100% right on. I have noticed the same with the accent/decent feature. The distance IS always right on though-and really-whats the big deal about a few feet difference. you still did some significant climbing. good job
Gooch-in your favor I have to admit Garmins aren't 100% right on. I have noticed the same with the accent/decent feature. The distance IS always right on though-and really-whats the big deal about a few feet difference. you still did some significant climbing. good job