HR Zone training help.

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joestop74

2013-02-26 9:43 AM

Extreme Veteran

502

Tucson

Subject: HR Zone training help.

Ok so I went couch to sprint tri late last year with the sprint race in December.

Now I have a goal for an Olympic and Half this year. So the training needs to be a bit better for me.

I've read about HR training and so I did the Lactate Threshold test earlier and did a Zone 1 run today. Normally I would run 3 miles at about 8:30 pace. I did a 30 min Zone 1 run today and only did 2.74 miles...a 10:58 pace. My average heart rate was 148, so I accomplished the zone 1 goal. But man I had to run so slow.

Am I doing this right?

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dmiller5

2013-02-26 10:10 AM

in reply to: #4637368

Extreme Veteran

3025

Maryland

Subject: RE: HR Zone training help.

YES! you are doing it right. Patience is key, and you will watch your pace gradually increase while your heartrate stays the same (over months). I would say that you can do all of your steady runs in zone 1 or zone 2, you don't have to stay in zone 1. I have been doing this and over the last 3-4 months my zone 2 pace has dropped from 9:30 to about 8:00 average. A week or so ago I did a 12 mile run at just of 8:00 pace which would have been a half marathon pr for me, and in zone 2! Just keep at it and the results will come.

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skitri

2013-02-26 10:28 AM

in reply to: #4637368

Veteran

268

Northern CT

Subject: RE: HR Zone training help.

While patience is the key - 148 seems high for a zone 1. Are you sure about your zones?

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iruptacopula

2013-02-26 10:33 AM

in reply to: #4637368

Veteran

645

Tennessee

Subject: RE: HR Zone training help.

You are doing it right. Just Trust the process. You are starting out faster than I did. I started out doing 12:00 mm. My long run, (10 miles) is now around 9:54 in zone 2 and my 5k is around 8:55 in zone 2. Keep at it.

iruptacopula

2013-02-26 10:35 AM

in reply to: #4637438

Veteran

645

Tennessee

Subject: RE: HR Zone training help.

skitri - 2013-02-26 10:28 AM While patience is the key - 148 seems high for a zone 1. Are you sure about your zones?

My zone 1 goes up to 158. My LT is 187. Everyone is different.

Edited by iruptacopula 2013-02-26 10:36 AM

joestop74

2013-02-26 10:36 AM

in reply to: #4637368

Extreme Veteran

502

Tucson

Subject: RE: HR Zone training help.

Wow that's great to hear! I was a little concerned... and I'll bump up a couple runs to zone 2 then.

@skitri - I'm going to retest on Saturday. I had done the Lactate test like October last year but didn't really know what to do with the number. Now I've learned a bit and think I need to retest.

Thanks for the help.

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joestop74

2013-02-26 10:37 AM

in reply to: #4637448

Extreme Veteran

502