Heart Monitor Training for the Compleat Idiot
I’ve enjoyed reading Dex’s Blog Gasping for Air, and am impressed at what he’s achieved with steady, consistent training and sheer hard work. Dex has made several references to the Heart Monitor Training for the Compleat Idiot book which has led me to dust down the paperback and re-read some of the chapters. After 2 very tough marathons in March and April, I’m keen to run some shorter, faster races, but am also well aware of the need to take things fairly easy for a while to let the muscle micro-tears heal. I know if I’m smart, there’s a chance I can topple my 5k and 10k PR’s, which is a huge incentive as I approach my 40th birthday in August.
Task of the day is to work out my heart rate training zones according to the formula suggested by the book’s author John L. Parker Jr. Simple as it sounds, the secret to success will be work hard on the hard days and easy on the easy days. Sticking to the correct heart zones will be crucial. Based on my max heart rate of 180 and resting heart rate of 40, here are the training zones I’ll be working with:
I still need to read much of the information again, but I now know on my easy days I should be running at, or slightly below, my Recovery Ceiling, which is 138bpm (the 70% level). Conversely, my Threshold Floor is 159bpm (the 85% level) which is where my tempo runs should be at or slightly above. Up until now, I’ve just been using my Garmin Forerunner 305 to monitor my heart rate - it will be cool to use it as intended to keep me in the right zone!
Here’s how I arrive at the 138bpm figure:
70% zone = 0.7*(max hr-resting hr) + resting hr
70% zone = 0.7*(180-40) + 40
70% zone = 0.7*140 + 40
70% zone = 98 + 40
70% zone = 138bpm
To calculate the 85% zone, use the same formula:
85% zone = 0.85*(180-40) + 40
85% zone = 159bpm
All other zones are calculated in the same way.
The plan I intend to follow is 12 weeks in duration and starts off at 45 miles per week, peaking at 62 miles in week 9. The Competitive Runner’s plan looks very challenging, but also has it’s fair share of “easy” days. It should be an interesting 12 weeks and now I’ve committed to it online, I’ll be giving it 100% effort. Now all I have to do is find a goal race to run at the end of the 12 weeks, and maybe a couple of 5k’s along the way…..watch this space for further details of the plan.
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