The Running thread

[Comrade Blitz]

I've taken JC's advice and have upgrade to an TomTom Spark 3 Cardio  - as a result I now have a spare Garmin Forerunner 10 that I'm happy to give to anyone looking for a basic running watch. It's very good for keeping an eye on your pace, tracking distance etc.

The only thing that it doesn't do is measure your heart rate. DM me if interested.

[Richard E]

Anyone doing the Sutton Fun Run on Sunday?

[PaulWinch again]

Did my first 5k park run today and managed to do it in 24.13, which I was happy with as I'd targeted 25 mins.

That's a great time. Well done.

Cheers mate. Managed to get 23.33 this week and break the top 100 in the run.

[Jon Crofts]

I've taken JC's advice and have upgrade to an TomTom Spark 3 Cardio  - as a result I now have a spare Garmin Forerunner 10 that I'm happy to give to anyone looking for a basic running watch. It's very good for keeping an eye on your pace, tracking distance etc.

The only thing that it doesn't do is measure your heart rate. DM me if interested.

Have you managed to pair some Bluetooth headphones with it yet?

[Comrade Blitz]

Have you managed to pair some Bluetooth headphones with it yet?

No - is that an issue with them? Besides I can't listen to music when I run.

[Comrade Blitz]

Did my first HRM-tracked run on Sunday. What felt like a fairly steady run (and much slower than last weeks' negative splits 8km) was actually at 90% of my maximum heart rate - I reckon that's Zone 3?

I did check TomTom's zones on the watch and they weren't quite correct (from what I've read) so I've adjusted them so "Fat burn" is in the 70%-80% range. I'm going to add some time on the stationary bike in Zone 2 to see how that goes as well. I don't think I can run slower and have it feel natural.
 

[AV82EC]

Did my first HRM-tracked run on Sunday. What felt like a fairly steady run (and much slower than last weeks' negative splits 8km) was actually at 90% of my maximum heart rate - I reckon that's Zone 3?

I did check TomTom's zones on the watch and they weren't quite correct (from what I've read) so I've adjusted them so "Fat burn" is in the 70%-80% range. I'm going to add some time on the stationary bike in Zone 2 to see how that goes as well. I don't think I can run slower and have it feel natural.
 

Hi CB if you're training in 70-80% zone you're in endurance mode and starting to burn glycogen rather than fat. At 90% effort you're getting up to an anaerobic workout and VO2 max levels zone 4 to 5 which means glycogen burn only. I suppose it depends how accurate you feel your HR monitor is? Wrist or chest?

[Comrade Blitz]

Hi CB if you're training in 70-80% zone you're in endurance mode and starting to burn glycogen rather than fat. At 90% effort you're getting up to an anaerobic workout and VO2 max levels zone 4 to 5 which means glycogen burn only. I suppose it depends how accurate you feel your HR monitor is? Wrist or chest?

It's a wrist monitor. Should I aim for 60% to 70% then? Last night I found that it was much easier to stay in the 60% to 70% range on the indoor cycle

[AV82EC]

Hi CB if you're training in 70-80% zone you're in endurance mode and starting to burn glycogen rather than fat. At 90% effort you're getting up to an anaerobic workout and VO2 max levels zone 4 to 5 which means glycogen burn only. I suppose it depends how accurate you feel your HR monitor is? Wrist or chest?

It's a wrist monitor. Should I aim for 60% to 70% then? Last night I found that it was much easier to stay in the 60% to 70% range on the indoor cycle

Hi CB

Several PTs and a few medical people have said commercially available HRMs can be inaccurate but my own view is they give you a rough idea of where you are and for the average person they're perfectly fine though I think chest are better than wrist. Have a look at this link to wiki and an article on aerobic vs anaerobic fitness and see if that helps. I found the chart very helpful in trying to mix up the intensities of my Tri training

https://en.m.wikipedia.org/wiki/Aerobic_exercise

I would agree that it does feel strange running at a different pace if you're used to run in a different zone. I actually cracked it by running and cycling with my girlfriend (much slower) which helped me with pacing.

[Jon Crofts]

Did my first HRM-tracked run on Sunday. What felt like a fairly steady run (and much slower than last weeks' negative splits 8km) was actually at 90% of my maximum heart rate - I reckon that's Zone 3?

I did check TomTom's zones on the watch and they weren't quite correct (from what I've read) so I've adjusted them so "Fat burn" is in the 70%-80% range. I'm going to add some time on the stationary bike in Zone 2 to see how that goes as well. I don't think I can run slower and have it feel natural.
 

Blitz, how have you calculated your Zones and your max HR?

If it's 220 minus age then it just won't be accurate, you need to get a proper test of max HR to calculate zones accurately, you need to be beasted to collapse on a treadmill I'm afraid, whilst you're there they should be able to tell you Vo2 max, lactate thresholds etc as well.  You local Uni will probably be able to do the testing for you.

There isn't really any such thing as a fat burning zone http://www.runningforfitness.org/faq/weightloss

These are the zones 1 thru 4 based on my max HR of 186 thus proving that 220 - age is bollocks.

Z1
Long, slow runs, easy or recovery runs   
Training in this zone improves the ability of your heart to pump blood and improve the muscles’ ability to utilize oxygen.  The body becomes more efficient at feeding the working muscles, and learns to metabolise fat as a source of fuel.
60-70%   136 – 148

Z2
Aerobic zone or "target heart rate zone"
Most effective for overall cardiovascular fitness. Increases your cardio-respitory capacity: that is, the your ability to transport oxygenated blood to the muscle cells and carbon dioxide away from the cells.  Also effective for increasing overall muscle strength.
70-80%   148 – 161

Z3
Anaerobic zone   
The point at which the body cannot remove lactic acid as quickly as it is produced is called the lactate threshold or anaerobic threshold. It generally occurs at about 80-88% of the Heart Rate Reserve. Training in this zone helps to increase the lactate threshold, which improves performance. Training in this zone is hard: your muscles are tired, your breathing is heavy.
80-90%   161 – 173

Z4
VO2 max
"Red line zone"   
You should only train in this zone if you re very fit, and only for very short periods of time. Lactic acid develops quickly as you are operating in oxygen debt to the muscles   The value of training in this zone is you can increase your fast twitch muscle fibers which increase speed.
90-100%   173 – 186

[Jon Crofts]

I've set up a Strava group called HeroesandVillains, if you request to join I'll let you in so you can share your swims, bikes, runs, hikes, paddles etc.

[Risso]

Is that like Grinder?

[TopDeck113]

I've set up a Strava group called HeroesandVillains, if you request to join I'll let you in so you can share your swims, bikes, runs, hikes, paddles etc.

I've sent a request.  I'm sure my efforts will seem pretty feeble in comparison to yours!

[thick_mike]

I've set up a Strava group called HeroesandVillains, if you request to join I'll let you in so you can share your swims, bikes, runs, hikes, paddles etc.

I've sent a request Jon

[PaulWinch again]

Managed to shave my pb down to 23.27 for 5K at Parkrun yesterday. Was a real struggle though, one of those horrible runs where you feel it from the off.