Help Me Get Back - Base Training and HR

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2008-01-07 5:31 PM

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Veteran
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Ottawa, Ontario
Subject: Help Me Get Back - Base Training and HR
I am awaiting back surgery and have been laid up and not working out for several months.

I attempted to do some base training at a lower HR today but it was terrible.

My max heart rate is around 193.

So I attempted to jog at 6 miles/hr and my HR shot up immediately 169 BPM no where near where I need to be for base training. I was then redeuced to walking at 4.3 mph to keep my HR around 127-135 bpm.

Am I going to have to walk at these speeds to get proper base training in? Or am I just fooked?

thanks

Brian

Edited by slow triathlete 2008-01-07 5:37 PM

2008-01-07 5:48 PM
in reply to: #1140065

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Champion
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Fountain Hills, AZ
Subject: RE: Help Me Get Back - Base Training and HR
Walk if you have to, brother, and now it will come. Patience, young Padawan, the Force is still with you...

Seriously, go slow, it will take time to get the pace back but it will rally. If you aerobic zone really is 127-135, which sounds a bit low and narrow, then stick to it. This would also be a great time to go get a test and find out where your zones really are now that you are at a ftiness low point and need to build.
2008-01-08 9:10 AM
in reply to: #1140065

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Subject: RE: Help Me Get Back - Base Training and HR
I agree -- walk if that is what it takes. It is all about building the BASE. I stayed in my BASE building for the entire year last year and completed IronMan Wisconsin without problems (first year in triathlons -- 40+ age grouper).

Good luck...

http://www.sprinttriathlons.com
2008-01-08 9:13 AM
in reply to: #1140065

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Champion
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Subject: RE: Help Me Get Back - Base Training and HR

Run slower and if that just feels to off run and walk on regular intervals. Try 3/1, 4/1, or 5/1 (ie run 5 minutes then walk a minute) to see which feels best and allows your HR to be in the right zone.

Good luck with back surgery~ I had two herniated disc and surgery back about 11 years ago. 



Edited by KathyG 2008-01-08 9:14 AM
2008-01-08 9:24 AM
in reply to: #1140065

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Coach
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Stairway to Seven
Subject: RE: Help Me Get Back - Base Training and HR
What kind of back surgery are you waiting for? Maybe it's better to do a non-impact sport like swimming or biking...that's what I did post surgery for 8 months before trying to run.
2008-01-08 10:50 AM
in reply to: #1140065

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Runner
Subject: RE: Help Me Get Back - Base Training and HR
How do you know what you're supposed to be running at?

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