Heart Rates. What a confusing thing they are

Right I've been worried about how high my heart rate (HR) goes when I'm running.

Now the question is should I be worried or is it just me. Let me explain.

According to t'internet your max HR can be worked out using the formula of 220bpm (beats per minute) minus your age.

For me this would equate to 189bpm given I am 31 years young.

Also about t'internet are estimations on what bpm your HR should be.

Using the following page. http://www.sarkproducts.com/targetzonecalculator.htm my HR zones should be as below.

Zone 1 (40-52%) - 108 - 124 bpm
which is described as healthy heart and could be apparently achieved by walking briskly

Zone 2 (52 - 64%) - 124 - 141 bpm
which is described as easy and could apparently be achieved by jogging

Zone 3 (64 - 76%) - 141 - 157 bpm
which is described as aerobic and could apparently be achieved by running

Zone 4 (76 - 88%) - 157 - 173 bpm
which is described as anaerobic threshold and could apparently be achieved by going hard

Zone 5 (88 - 100%) - 173 - 190 bpm
which is described as VO2 max and could apparently be achieved by going all out

Now using the above data when I go for my 10km runs I would expect my HR to be mostly be between 124 and 157 bpm which are the zones which cover "jogging" and "running". However if we compare my last three long runs of 10k using the data from my Garmin my HR's have been as follows.

17/02/13 - Distance 7.02 miles in 01:19:31, where my average HR was 161bpm and my maximum HR was 174bpm

10/02/13 - Distance 6.22 miles in 01:07:57, where my average HR was 155bpm and my maximum HR was 173bpm

02/02/13 - Distance 6.58 miles in 01:10:56, where my average HR was 163bpm and my maximum HR was 176bpm

As you can see the above puts me on the boundary between zones 3 and 4, which should mean I am being anaerobic. Now from my understanding anaerobic exercise should only be able to be maintained for a duration of about 2 minutes comfortably.

However I can maintain a "zone 4" HR for a period of longer than 2 minutes. I did maintain a "zone 4" HR for period of over 23 minutes today.

Thus the only conclusion I can make is that my zones are not as estimated by various sources on t'internet. I believe that my trigger HR between aerobic and anaerobic is 170bpm ish. I can carry on running for periods of 20+ minutes as long as my HR does not breach my 170bpm threshold. This makes estimating my other zones extremely difficult.

Joe Friel agrees on his blog (http://www.joefrielsblog.com/2011/03/high-heart-rate-questions.html) with my estimations above and his esteemed colleague John Post MD states in this blog post that

"1)     No two of us are the same.

2)     No two of us fit the exact same formula/parameters relating heart rate to training."

Now if I throw in the bike things become even more complicated. I have no idea what my zones on the bike are which means that training in zones when running or cycling is difficult for me. I just have to learn to listen to my body and what it tells me. I know when I need to walk to lower my HR. I'm even debating ditching the HR monitor strap and

Who knew when I took up this triathlon lark that I would get so confused and involved with training and HR zones.

Sorry for the boring post but this whole HR mumbo jumbo has been on my mind for a few months. Remember I am doing this for charity, if you feel like sponsoring me you can do by going to  http://www.justgiving.com/triathlon4harry

Thanks for reading.

Michael

I am a runner

Well January was an interesting month for me.

January was the month which saw me finally start to get to grips with running. I needed to make some changes to my footwear but with the help of Sweatshop in Meadowhall, I think I have finally found some trainers which

• don't give me blisters
• suit me forefoot running style

and

• are immensely comfy

After having a gait analysis done for the third time (hopefully this one will be more successful than the last two) I decided on a pair of Asics Gel Fuji trainers for my offroad exploits and a pair of Asics Gel Lyte 33 trainers for my road pounding sessions.

As usual with my trainer choice, they are incredibly understated.

A combination of the trainers, my PT sessions and my own stubbornness and determination has seen me set 9 running PB's in the month of January.

• 1km in 04:16 an improvement of 34 seconds
• 1.5km in 07:07 an improvement of 91 seconds
• 2km in10:37 an improvement of 63 seconds
• 2.5km in 13:30 an improvement of 75 seconds
• 3km in 17:23 an improvement of 110 seconds
• 1 mile in 7:42 an improvement of 85 seconds
• 2 miles in 18:50 an improvement of 31 seconds
• 3 miles in 28:25 an improvement of 199 seconds

And the one I am most proud of

• 5km in 29:29, an improvement of 216 seconds and something I have been chasing for what seems like an eternity. A sub 30 minute 5km.

9 PB's. The most amazing thing about this is they were completed in the space of 3 runs. I think I might finally be getting the hang of this running lark.

On Saturday I also completed only my third 10km run in my life. It was a struggle running on my own but I set a new PB for 10km. I only need to shave another 6 minutes off my time and I will have gone sub 1 hour. The 10k in question was completed in 1 hour and 6 minutes.

These are all steps in the right direction with regards my running and I am starting to enjoy it. I even contemplated carrying on with my run on Saturday but given I have injured myself by doing too much too soon previously,  I decided against it. I was feeling really strong and half of me was sorely tempted to continue with my run.

Sunday saw me complete my first outside bike ride of 2013 on my road bike. Oh how I have missed the Madone. It is so much comfier and more responsive than my hybrid mountain bike. I pushed myself and completed 32 miles. The headwind was atrocious but as the weather is something I have no control over I decided to MTFU and go for a long(ish) ride. My average speed was 15.9mph which is above the requireemnts of Outlaw.

At the Outlaw I must maintain a speed of 13.7 mph to complete the bike course in 08:10, whereas if I could maintain the speed from Sunday I could complete the bike course in approximately 7 hours.

January also me finally break my target of 27:30 for a 1500m endurance swim, when I completed the distance in 27:09.

I have also taken up training with Adwick Masters Swim club on a Tuesday night and have been struggling through these sessions. In the first session I was the slowest swimmer in the slow lane. This was a culture shock to me when I have been lapping people in my gym's swimming pool.

All in all you could say that the month of January has been a good month for me and I'd have to agree.

I am also 95 days cigarette free and this is the best decision I have ever made. I am not missing them at all.

Bring on February and all the improvements that will bring. February will also see me start my 20 week iron distance training plan.

Remember you can sponsor me by clicking on the following link www.justgiving.com/triathlon4harry

Thanks for reading,

Michael

Running and me

Those who don't follow me on Twitter and are new to this blog may not realise how much I detest running.

A brief history about me and running.

I have never been a runner. I used to despise cross country at high school. I didn't see the point in punishing myself as I have always been a big lump of a lad and running hurt.

The only time I have enjoyed running was when there was a point to it such as when I was playing a team sport like football or ultimate frisbee.

I played football through school and ultimate through university.

I graduated from university in 2002 and have barely played ultimate since, which means I had barely run in 10 years before I started this quest.

Pre quest the last time I ran was in 2006.

Fast forward 6 years and I decided to take up triathlon after giving up smoking.

I always knew the running would be the hardest discipline in triathlon for me as it is something I have never enjoyed, but the challenge had been set.

Running and triathlon 

My triathlon running career hardly got off to the greatest of starts. I managed a full three runs before injury, which saw me unable to run between 7th Feb 2012 and 22nd April 2012 as I had achilles tendinitis.

So here I sit in January 2013 with my running career under 9 months old and I thought it prudent to compose this post.

Given my team sport background I was a forefoot striker but some bad advice that I received from numerous people told me transition to heel striking.

I persevered with this until after the London Triathlon after a running coach advised me to run how my body wanted to run which was forefoot striking.

It took me a long time to get my head into running and I was so unfit. I tried the usual couch to 5k programmes with no success. I used to run walk to different number of lampposts to assist me with running.

My team sport background means I was used to sprinting for short periods of time and then recovering by walking before sprinting again. When I started run training I couldn't get my head around lowering my pace to enable me to run longer and honestly it is only since September that I have learnt to pace myself.

If we compare two of my speed graphs there is a vast difference.

First we have a run from May 2012 where you can clearly see the run walk strategy I was used to using. The distance of this run was 2.08 miles at an average pace of 14:46/mile.

Then we have my run from today where I have learnt to pace myself, I manmaged to run for a total of 49 minutes with one minute of walking and shock horror I even started to enjoy some of the running today. My distance today was 4.72 miles at an average pace of 10:30/mile.

You can clearly see I have learnt to pace, the peaks and troughs have disappeared. This is a huge achievement for me given my relative infancy when it comes to running.

I also managed to reduce my average pace by 29%.

I couldn't be happier that I have learnt to pace and because of this I can increase the distances I run. I know I bitch and moan about running but I am starting to enjoy it and in nine months I have come a bloody long way through my own hard work and determination.

One of the challenges I blogged about earlier (http://smoker2triathlete.blogspot.co.uk/2012/12/2012-retrospective-look-at-year-which.html) has seen me turn a corner with regards to running and that is the #12runsofchristmas. During the 12 days from boxing day I ran everyday with varying distances. I set PB's for 1km, 1 mile and 2.5km. I reached a milestone by completing 2.5km in under 15 minutes.

This challenge was the brainchild of Karen Weir (www.runwithkaren.com) and I would like to thank Karen for a lot of help she has given me for it was Karen who told me to listen to my body and forefoot strike when I was at a low in my running (three weeks before the London Triathlon), it was because of Karen boosting my confidence that I managed to complete my first 5km constant run.

If you are struggling with your running in any respect, I could not recommend a better running coach than Karen. The only problem being she is based in London but if you're down that way, look her up.

There are a few issues with running that I have to sort such as I am getting blisters and the fact that over the next 25 weeks I have to increase the distance I can run by 550% so that I can complete the Outlaw but honestly I am over the moon tonight as I am starting to enjoy running.

Thanks for reading,

Michael

Most popular posts from 2012

Just thought I'd do a quick link to my most popular blog posts from last year for those that are new to me blogging exploits. Who knows you may read something useful in these gems (and thats those as viewed by my discerning readers i.e. you)

I'll also include a brief summary of the blog post to save you reading them all unless you really want to.

And starting the countdown of at

Number 5 - http://smoker2triathlete.blogspot.co.uk/2012/05/i-have-officially-left-reservation-four.html

This blogpost detailed four days of training on the bounce and how I had reached 60 days nicotine free. I even got a comment from the Worldwide Director of Allen Carr.

Number 4 - http://smoker2triathlete.blogspot.co.uk/2012/09/and-on-seventh-day-god-created-rain.html

This blogpost detailed my exploits at the London Triathlon in the most horrendous weather I have had the misfortune of being stuck outside for. A total of 3 hours and 32 minuts later I crossed the finish line. This triathlon was the main aim for 2012 and I was proud to complete.

Number 3 - http://smoker2triathlete.blogspot.co.uk/2012/09/where-has-time-gone.html

This post detailed the gems of wisdom that were taught to me by two of my coaches at swimming and running. Things which I still use to this day

Number 2 - http://smoker2triathlete.blogspot.co.uk/2012/03/training-or-lack-thereof-update.html

This post was one of the first I ever wrote and I can only think it had so many views because it was mentioned by Jonny Brownlee on Twitter. Not just a RT but an actual mention.

And at Number 1 - http://smoker2triathlete.blogspot.co.uk/2012/07/im-not-virgin.html

This blogpost detailed my first ever triathlon and if any future triathletes find it useful then I'm glad I was of some assistance.

Thanks for reading,

Michael

7 triathlons in 2013 - well it seemed like a good idea at the time

After I completed the London Triathlon I contemplated what to do for 2013 now that the triathlon bug seems to have taken hold.

I knew I wanted to make the jump to long distance as I feel I am definitely built for endurance rather than speed, especially given how stubborn I can be.

So I had already decided I would be completing the Outlaw Triathlon on the 7th July. Then I got to thinking about completing a minimum of one triathlon at every distance up to iron in 2013.

This would mean completing the following triathlons in 2013

1. Supersprint (0.4k swim, 10k bike and 2.5k run)
2. Sprint (0.75k swim, 20k bike and 5k run)
3. Olympic (1.5k swim, 40k bike and 10k run)
4. Half iron (1.9k siwm, 90k bike and 21.1k run)
5. Iron (3.8k swim, 180k bike and 42.4k run)

So far I have managed to enter all but one of these distances

1. Not entered
2. Rother Valley Triathlon on 9th June
3. London Triathlon on 28th July
4. Mallorca Ironman70.3 on 11th May
5. Outlaw on 7th July

I have also entered the Clitheroe Triathlon on 14th April as it is quite a hilly course and I think I will need some hill practice before the Mallorca Ironman 70.3 in May.

The course profile for Mallorca is a little extreme and sees you rise 600m over 20km which is an average gradient of approx 3% which admittedly doesn't sound a lot but it is for an unrelenting 20km and given I live in one of the flattest areas of the country, I don't get much practice at climbing.

Course profile for Ironman 70.3 Mallorca

Thankfully I am also going on a training camp to Mallorca in March which will see me complete the bike route before the triathlon in May.

I have also signed up to be part of a relay team for the Leeds Triathlon on 8th September where I will be completing the swim.

Anyway the reason for this blog is I am currently contemplating completing a supersprint triathlon in July.

Now before you all go off thinking I am mad for contemplating a third triathlon in July, which I probably am, there are valid reasons behind all three triathlons.

Outlaw

I realise I am never going to set the triathlon World on fire given the fact I am currently tipping the scales at 15 stone 11 (woohoo I've lost a whole 6 lbs in just under a year since I started this quest) so I purposely picked the Outlaw due to its relatively flat nature and proximity to my home for my first iron distance event. If I am bitten by the iron distance bug, there is a good chance that I will complete other iron distance events with more hills. After all I would like to get an M. tattoo at some stage. Who knows Bolton in 2014 may be on the agenda but I will delay making statements like that until after I have survived the Oultaw.

London

This is the one that started it all, the one that caught my eye some 11 months ago when I was starting this quest. I've been there and done it but given the horrendous weather (http://smoker2triathlete.blogspot.co.uk/2012/09/and-on-seventh-day-god-created-rain.html) I was unhappy with my time and feel we have unfinished business so I need to go back and redeem myself and I will smash my PB from 2012.

And now for the supersprint I am contemplating..........

On the 21st July 2013, 14 days after the Outlaw and 7 days before London. www.fun2tri.co.uk are holding the City of Birmingham Triathlon which includes a supersprint distance event. Now why has this triathlon in particular caught my eye. Well for two reasons.

1. Firstly it will be good to get the legs working after a break post Outlaw given I have to swimbikerun for 51.5km 7 days later.
2. But most importantly www.fun2tri.co.uk have chosen HelpHarryHelpOthers as their official charity partner for 2013 and given I have chosen to raise money for HHHO in 2013 it seems quite fitting. There is also the fact that Harry Moseley was born in Birmingham, his charity is based in Birmingham and the people of Birmingham cherish Harry (there have been sponsored walks, cycles and a Ball in his honour and now some idiot has decided to run triathlons for HHHO) so it all seems like a good idea at the time of writing. Who knows www.fun2tri.co.uk may even want to stock my custom design trisuit for the event. I am sending the design and a pricelist to Harry's mum this week once I recieve them off my supplier.

My HHHO custom trisuit

So do I go for my third triathlon in July or would this be considered lunacy by some?

Remember you can sponsor me by clicking on the following link www.justgiving.com/triathlon4harry

That's all from me for now.

Michael