The great heart rate debate

So I’ve known for quite some time, I tend to train a pretty high heart rate. For example, yesterday’s run. Peak of 188, first mile I’m usually able to keep things pretty good (in my hard zone of 150-168). For miles 2-4, I’m consistently in the 169+ range (averages typically around 175 or so).

According to the typical 180 minus 40 rule, I’m working at around 97% of my max heart rate most of the time. This is concerning, but I know I’ve made progress. It takes me a bit longer to get to the ‘Very Hard (169+ range), my recovery is a bit better. However the more I read about it, it seems like I’m spending a little too much time towards peak area.

So was reading an article from my man Andrew Read on ‘the big man cardio’. While I’m not huge, I definitely spent most of my 20’s and 30’s trying to lift heavy things, and consequently carry a pretty large amount of muscle mass. I read his book, and have taken some of his training to heart, but I couldn’t quite get to running at 140bpm. That would be walking, and I’ve definitely made progress running but not blindly following this rule. On the other hand, the progress hasn’t been fantastic, and while my blood pressure is down, my times haven’t improved like I would like them to.

To make a long story short, as I try to get in shape for both my 10K and next blood draw, I’m going to try some of this lower heart rate training on ‘recovery’ days. Two benefits… one, I’m getting the heart rate up every day, two, I’m getting training in around that 140 ma that should improve heart health. So today I did the rower for 30 minutes (boring…), but I was able to keep thing in check. Max heart rate 151, and I stayed in the moderate zone between 132-149 the whole time. After the row I did some stretching, some movement stuff. A couple sets of roll outs and goblet squats.

I’m hoping some walking on off days might also be able to to supplement this, maybe a fast walking pace can get me in that range. In Read’s article he suggests moving between equipment, 5 minutes on the rower, 5 minutes on the airdyne (stationary bike). I’ll have access to the gym soon, so should be able to figure something like this out.

I could definitely use at least 1-2 days dedicated to strength training a week (which I’ve not been doing). It’s so weird to not be obsessing about strength. Funny enough though, I know I can get about 80-90% strength back in about 30 days training right. It always comes back quick, and I plan on focusing more on that in the winter (squat back to 275×5).

Registered for a 10K

So I registered for the Bay Bridge 10K. I’ve never actually run 10K, I did 5 miles last night, and jogged the whole time. I felt pretty good, although definitely a bit tired and run down last night and today.

So my goal is 1 hour and 15 minutes. Last night I did the 5 miles in exactly 67 minutes (roughly a 13:20 avg). I’m definitely in range, and was not pushing it too hard last night. I think I could easily drop that pace down to 12:30. At that pace I get to 1:17 minutes. However, since there is a nice long 2 mile downhill, I would plan the race like this: 12:30 Miles 1&2, 11:00 for 3&4, and 12:00 for 5-6. All out for the last .15.

So on the nutrition side. I’m dieting again. Went to the doctor, everything is good except for the Cholesterol. Blood pressure is great since I’ve been running. Typically runs about 115-120/70-80. Cholesterol ratio is bad though need more good, and less bad. Trying to change the diet for good.

So in general, cutting out pizza, cookies, chips, candy, white starches. Cutting out most processed foods. An avocado a day for the heart (at least every other day). Keeping calories in the 2000 -2500 range. Supplements now are Coq10 (Ubiqunol), fish oil, vitamin D, probiotics, and likely add in the protein powder over the next few days.

Working out will be 4-6 days a week a mix of running, weights, and rowing (if I need the break from running).

So basically this is my get fit @ 40 all in. As long as I can avoid any injuries, all should be good (ie, you won’t be squatting or dead-lifting heavy until after the race). Also, one would hope that a nice 10 pounds lose in wait will actually speed up my times quite a bit.

Sub 34 minute… not quite?

Update:  34:11.   11:00 pace.   Considering I did only a couple miles at this pace last week, I think that was right on.   Pretty happy with the time at a 11 minute pace.  I believe I did 2 miles at that pace a week or so ago, so a little better than one would expect.   It’s a PR 1 minute better than my 37 year old self.

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Waiting for the race results, but I think I cracked the 11 min avg pace mark. Final time looks like ~33:45 according to my MS band. Hoping it is less than 34 and I’ll be happy. Had a moment where I though it was 33, but I miscalculated.

Mile 1: 10:57

Mile 2: 11:15

mile 3: 10:56
.15: ???

Will post an update in a bit. At any rate, better than the 35:18 a couple years ago.