Lately I've read lots of posts from runners having a panic attack about their inability to run slowly enough to stay in their target heart rate training zone.
Guys, chill, there are lots of reasons that you could be exceeding your target zone.
Reason 1. Your heart rate monitor is wrong.
I've had heart rate monitors tell me my heart rate was in the high 50's during an interval workout. I had one that wouldn't pick up my heart rate if it were below 40 degrees Farenheit. Before you stress, find out how accurate your monitor is.
Reason 2. Your ESTIMATED heart rate zones are wrong. Did you notice the emphasis I put on the word ESTIMATED? In case you didn't let me emphasize it some more. ESTIMATED. How did you decide what your target heart rate is? 220 - age times a percentage? Did you MAF it and go with 180 - age? Did you know that 220- age could be off as much as 30 beats per minute? For perspective, I turn 38 next month. According to the MAF method my maximum heart rate for aerobic work is 142. 30 bpm error factored in it could be 112. What if I tried to run my long run at 142 when I need to run it at 112? That error could also put me at 172 for my maximum aerobic capacity, at 142 I'd be barely working.
Unless you've had your maximum heart rate tested you really don't know what it is.
Reason 3. You are running too darn fast. Slow down.
So what is a fan of Phil Maffetone to do?
Chill guys, I got this. If you are running down the road and you say out loud, "Oh geez, my heart rate is ten beats higher than 180 minus my age. What am I going to do. I just can't seem to run slowly enough to stay in my heart rate range. This is really embarrassing I don't want anyone to see me running that slowly. Oh well, I guess I either have to embrace the shame or ruin my workout."
If you can say all that out loud, you haven't exceeded your aerobic zone, you're OK to keep going at that pace.
It's called the talk test. If you can say about a paragraph's worth out loud you are aerobic, if you can't you've crossed the threshold.
Links to other articles on this are below.
http://www.nytimes.com/2001/04/24/health/maximum-heart-rate-theory-is-challenged.html?pagewanted=all&src=pm
http://www.runwashington.com/news/1134/310/The-Problem-with-Heart-Rate-Monitors.htm
Showing posts with label MAF. Show all posts
Showing posts with label MAF. Show all posts
Monday, March 11, 2013
Monday, February 18, 2013
MAF Math
So with all the talk of the MAF system I've been seeing lately, I decided to do some tests on myself comparing various heart rate estimation formulas with an actual submaximal talk test.
What I like about the MAF idea is the simplicity of the math. The formula I had seen the most before hearing about MAF was to estimate your maximum heart rate with 220-your age. Then to get your aerobic zone you multiply that number by .7 and by .8. Between those two numbers is your aerobic training zone. That is sort of hard to calculate in mid run. MAF makes it easier by just using 180-age to be your maximum number for your aerobic zone. Much simpler calculation.
To make it worse, the formulas considered to be more accurate are more complicated.
Here are the formulas I played with this morning and the results rounded to whole numbers.
(220-age).8
146
MAF 180-age
143
(208-.7*age).8
146
The one considered most accurate: (205.8-.685*age).8
146
Then I got on the treadmill for a submaximal talk test.
My final result (one test only not an average of 2 or more tests)
147.
So, while the MAF calculation was the least accurate for me, it is close enough that I could use it for an indication of my aerobic training zone. Keep in mind that this is only one test on only one person.
Something more important that I learned doing this that makes it even simpler for me. I can tell when I've gone past the aerobic zone just going by feel. So I will continue doing what I've been doing and not worry about checking my heart rate repeatedly.
My recommendation based on my extremely limited science today is to use a heart rate estimation if it helps you figure out your pace, then start learning what it feels like on either side of the aerobic line. If you can learn to go by feel, you can keep your mind off your heart rate monitor and just enjoy the run.
What I like about the MAF idea is the simplicity of the math. The formula I had seen the most before hearing about MAF was to estimate your maximum heart rate with 220-your age. Then to get your aerobic zone you multiply that number by .7 and by .8. Between those two numbers is your aerobic training zone. That is sort of hard to calculate in mid run. MAF makes it easier by just using 180-age to be your maximum number for your aerobic zone. Much simpler calculation.
To make it worse, the formulas considered to be more accurate are more complicated.
Here are the formulas I played with this morning and the results rounded to whole numbers.
(220-age).8
146
MAF 180-age
143
(208-.7*age).8
146
The one considered most accurate: (205.8-.685*age).8
146
Then I got on the treadmill for a submaximal talk test.
My final result (one test only not an average of 2 or more tests)
147.
So, while the MAF calculation was the least accurate for me, it is close enough that I could use it for an indication of my aerobic training zone. Keep in mind that this is only one test on only one person.
Something more important that I learned doing this that makes it even simpler for me. I can tell when I've gone past the aerobic zone just going by feel. So I will continue doing what I've been doing and not worry about checking my heart rate repeatedly.
My recommendation based on my extremely limited science today is to use a heart rate estimation if it helps you figure out your pace, then start learning what it feels like on either side of the aerobic line. If you can learn to go by feel, you can keep your mind off your heart rate monitor and just enjoy the run.
Monday, February 4, 2013
Running Vs. The Real World
My workout schedule definitely did not include spending two days in bed sick. I ended up missing my long run just a month and a half away from my goal race. The real world can really get in the way of a good run.
It was very tempting to make plans to get up early in the morning on Monday and "make up" that long run before my wife had to leave the house.
Fortunately I wised up and talked myself out of it.
I reminded myself that the day I was able to hold down food I felt like I had just finished a half marathon. It wouldn't be wise for me to do a long run the day after a half marathon, so it wouldn't be wise for me to do a long run this morning either.
So I got up, leashed the dog, put on my layers and went for an easy three miles. The vital part is that I did not once look at my watch.
I needed a recovery run. I ran easy, my only measures of my pace were how hard I was breathing and whether or not I could talk easily. The reason I'll never get into MAF training is that I really don't care to keep checking my heart rate all the time. I'd rather use the submaximal talk test to determine what sort of training zone I am in. If I can say the pledge of allegiance I'm running easy.
For the first 3/4 of a mile I was glad I had decided not to run a long run. I just couldn't get into the groove, but shortly after the first mile that smooth feeling hit and I felt like I could go for hours. I stuck to my commitment to only run 3 though.
I was very glad to have done it, the run felt great, and I had a moment of beauty while out there.
The sun had not risen yet, but its light was shining over the horizon causing the frosty grass to turn to silver glitter. As I came up the last large hill on the way home, two horses stood grazing at the top of the hill with the sunlight behind them. Backlit they were dark silhouettes at the top of a dark hill with the first orange rays of sunlight streaming around them. As I watched them, everything else disappeared and I ran up the hill with no awareness that I was running. The running had faded into the background and this scene before me was the only thing in my mind.
What a way to get back on my feet. The real world can really transform a good run into a magical moment.
It was very tempting to make plans to get up early in the morning on Monday and "make up" that long run before my wife had to leave the house.
Fortunately I wised up and talked myself out of it.
I reminded myself that the day I was able to hold down food I felt like I had just finished a half marathon. It wouldn't be wise for me to do a long run the day after a half marathon, so it wouldn't be wise for me to do a long run this morning either.
So I got up, leashed the dog, put on my layers and went for an easy three miles. The vital part is that I did not once look at my watch.
I needed a recovery run. I ran easy, my only measures of my pace were how hard I was breathing and whether or not I could talk easily. The reason I'll never get into MAF training is that I really don't care to keep checking my heart rate all the time. I'd rather use the submaximal talk test to determine what sort of training zone I am in. If I can say the pledge of allegiance I'm running easy.
For the first 3/4 of a mile I was glad I had decided not to run a long run. I just couldn't get into the groove, but shortly after the first mile that smooth feeling hit and I felt like I could go for hours. I stuck to my commitment to only run 3 though.
I was very glad to have done it, the run felt great, and I had a moment of beauty while out there.
The sun had not risen yet, but its light was shining over the horizon causing the frosty grass to turn to silver glitter. As I came up the last large hill on the way home, two horses stood grazing at the top of the hill with the sunlight behind them. Backlit they were dark silhouettes at the top of a dark hill with the first orange rays of sunlight streaming around them. As I watched them, everything else disappeared and I ran up the hill with no awareness that I was running. The running had faded into the background and this scene before me was the only thing in my mind.
What a way to get back on my feet. The real world can really transform a good run into a magical moment.
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