Runners Heart Beats

SNAPSHOT

My take on heart rates and running training

DIGGING DEEPER

Since so many training watches are now monitoring our heart rates, I am sure the awareness of your beats have spiked. Here are my quick thoughts on why and what you should pay attention to when it comes to your beats per minute.

RESTING Heart Rate

early morning measurement, before your body stirs and awakes

Avoid overtraining and get a heads up if your body is fighting a sickness by watching for a spike that lasts more than a day. My other favorite about Resting Heart Rate is the data behind fitness. The more fit I am the lower my resting heart rate.

On a run several years ago with Joan Benoit Samuelson, I got to ask her one question. Mine question was: What is your resting heart rate? Answer: 35! Even in her 60’s she is SUPER FIT!

Last week’s data, the spike was after losing 3 hours of sleep due to an early morning airport drop off

Aerobic Threshold Heart Rate

measures the highest beats your body can effectively use and not become overwhelmed by lactate

Last month I had by lactate threshold tested in the St. Cloud Human Performance Lab. It included lactate blood tests and heart rate monitoring while running faster and faster on a treadmill. The heart rate in which my lactate levels spiked paired with my heart rate data gave me my threshold. I use this heart rate number to train my body to endure at a faster pace with out lactate accumulation. Hovering just above 164 beats will improve not only my threshold but also my overall running.

A tempo (just above the aerobic threshold) paced workout can be seen in the Zone 4, orange bar.

AVERAGE HEART RATE

measures my heart rate throughout the entire run and calculates the average

When reviewing my past run, I grab a quick look at the average beats. This information usually supports my feelings about how hard or easy the run felt. If they don’t line up I know I need to dive into the data a bit more and see if there is a reason. The average heart rate can also tell me if my body is getting the sleep, nutrition, and recovery I need.

Seen below are two averages, easy paced run (left), difficult workout (right), both within a few weeks of each other.

Year to Year Race Comparison

Favorite races often get repeated year after year. Through viewing my average heart rate data for each race I can see how my fitness has progressed or changed. Sometimes the weather and road conditions need to be taken into account when I am deciphering the data.

SOLUTION

Count your beats, but don’t let them hold you back!

My Winter Week of Running

SNAPSHOT

Opening up my Garmin Data

DIGGING DEEPER

Want to peek into another runner’s training log?

Well, this week I am opening up my pages to show you where and what I logged this week.

Since winter in Minnesota has descended on our roads and trails, I have sheltered in my local YMCA’s cardio room for use of the treadmill. The bonuses of treadmills, within a community of runners, are that we can each go our own pace and show up for partial runs together. Most of my runs were with conversations but others needed a Kindle or virtual terrain to keep my mind occupied. Then afterward I am more likely to stretch a little longer and add a few more strengthening exercises because I am not distracted by the home and kid needs.

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So this is a fairly common winter week for the month of February. I start to get my mileage up near 40 miles a week in preparation for the spring when I can run more long runs and speed workouts outdoors.

The skiing has increased this year as I am gaining in my endurance and technique. Plus my 10-year-old can last longer on the trails. I like to ski 2-3 times a week. With one of them being close to 20K. My arms and legs have become so much stronger this season. I love that I will have strong arms even before tank top season begins!

So here is the breakdown!

Monday

18K Nordic Skiing - Skate style— I was able to sneak this in before and during my sons’ JV conference ski meet at Elm Creek Park Reserve. I circled the lake twice by covering the Lake trail which joined up with the Northern Lights trail.

6 miles including 5 quarter mile hills on the treadmill — I was eager to feel the surge of endorphins since I had to take the previous days off due to illness so grabbed an hour at my local Y to run. I keep forgetting to set the minutes on the treadmill for more than the 30 preset limit and end up restarting the treadmill in order to finish out my run. This mistake instead got me thinking about mixing up elevation. I threw in five quarter mile repeats (2% incline at 7:30 pace) in the last 3 miles of the run. For recovery between the repeats, I returned back to zero elevation but kept the 7:30 pace. The result of 2% elevation and 7:30 pace put my body at an effort level above my lactate threshold and training the threshold to increase to a higher level. After pushups and downward dog, I rushed off to pick up my daughter from swimming!

Tuesday

3 miles outdoors with a friend were followed by the rest of the miles on the treadmill to reach 6 miles— Whenever a friend asks to run, I try really hard to make it happen. So out onto the snowy roads, we went. I tried my trail shoes in order to get more grab on the roads but my muscles noticed. Since three miles was all that could fit into her schedule, I drove right to the Y to finish up the run, reaching a calculated average for the day. Hint: 2019 divided by 365

Wednesday

5K Nordic Skate Skiing — A relaxing tour around our local ski trails with my kids. Incredible beauty lays awaits for you to discover within the woods. Go for a walk, run, snowshoe, or ski to be filled up.

1 hour of treadmill miles adding 7.3 miles — I have this favorite winter training duration. It is the hour-long run. An hour of running is long enough to aerobically and structurally challenge the body, yet it is low enough stress that it can be repeated day after day. My favorite is when I can hit exactly 7.0 miles at 1:00:00 without purposely altering my speed. I have only done it only two times in my life. On this run, I didn’t think I would make it past a daily 6 miles but small goals helped me to hit my mark.

Thursday

Lactate Threshold testing in St. Cloud in the morning — Googled and found! I was reading the Science of Running book by Magness about Fast Twitch and Slow Twitch muscles and how to find your body’s natural dominance. And so I googled and found a nearby university that would do Lactate Threshold testing. I was hoping for a bit of a different test than I received but am overall glad for the information and experience gained. I will leave the detailed description of my testing for another blog post. However, the testing of my blood lactate level along with my heart rate gave me the same data that I can feel when I am running. Interesting that my Monday workout happened to put me right at the correct level of training to push my lactate level higher. Experience can be as good as data! Listen to your body well and add up your experiences. And yes, I do plan to get retested from the FT and ST fiber levels and an updated lactate level in May.

6.2 miles in the treadmill in the evening — Well 2 miles in the morning was not enough running and a friend could do her run workout beside me so I jumped back onto the treadmill in the evening for a 10K. This winter I have set my watch to read metrically instead of imperially because well, that is what skiers do. I figure changing up my thought patterns and seeing my running distance from a new angle is advantageous, so kilometers it is! Just for the winter season though.

Friday

6 treadmill miles - A high heart rate and a tired body still made it to 6 miles on the treadmill with a friend to keep me company. After this run, I knew I needed a day off tomorrow.

Saturday

Family Skiing for 17K (daughters new record) and no running — Seriously LOVE the beauty of Nordic skiing sights!

Sunday

Wondering around with the youth ski club for 3K classic skiing — Warms the heart to teach children

7 miles on the treadmill — Reached the 40 miles a week mark with this final run. I don’t like running on Sunday because I usually want to spend all the time with family but the kids wanted to swim play at our YMCA so I got 7 miles of guilt-free running! I didn’t have to hit 40 miles this week, but it worked out well. I did notice my heart rate back down to normal and the fatigue of the week’s training all gone. Rest days are valuable. Added extra stretch and strengthening after the run.

SOLUTION

Throughout the winter, each of my weeks looks different but usually consist of 5-6 days of running with 30-40 miles covered. I just feel right with daily runs. No long run this week but I did challenge my body twice with speed. In the spring I will mix in more race distance specific training but for the winter I just need to maintain a good base. I do wish I could have done more runs outdoors this week but the snowy roads and negative degree weather made the treadmill a better option. The sunny skis were helpful in accumulating more vitamin D from the sun!

TELL ME about YOUR training last week! What cross training do you do, are you a winter treadmill runner, what is your ideal winter weekly mileage? Comment below…

MISSION COMPLETE: How to Become a Better Runner in 30 Days Series

#30 Mission Complete

SNAPSHOT

I must be honest, 30 days of writing in a row contained some struggles but after completion, just like training and racing, I am a changed person, more experienced and I hope a better writer. It was a positive experience and I feel a sense of accomplishment. I set out a challenge, stuck with it, and had fun along the way.

DIGGING DEEPER

At first, it was easy to find topics to write about. Oh, course I had to cover female training, sleeping, shoes (part 1 and 2), winter running, gear (including watches), treadmills, training plans, and sitting. But then came the inspirations day by day, like listing my runner’s phone uses, and when to stop or start running. The polar freeze brought topics of training partners, motivation, Minnesota play, and strength training. I love reading so I naturally shared favorite authors and books, as in Fatigue Tolerance, Fast or Slow, Older Runners, Runners Stretch. Topics close to my heart crept into the blog with Run Like a Kid, No Pretty Runners, A Runner’s Will, and Rest Days. My training partners brainstormed and uncovered a few gems like Runners Vacation and Running Friends.

Through all of these posts I shared knowledge and experiences along with links to articles and shopping. I hope this 30 day series is a resource for you and your training partners for many years. An added SEARCH BAR at the bottom of the page will aid you in finding the information you seek. Please share the posts in order to help others find joy in running.

Although my 30 days are up, I am not powering down the computer, since I have plans for weekly blog posts. And I am excited to bring into the discussion guest bloggers whose experience and viewpoint can enlighten us all. I am hoping to find another blog that will give me the chance to share my love for running with their community as a guest blogger. Perhaps these first ventures into select topics can continue to mature into published articles.

SOLUTION

Tomorrow when I wake up and don’t need to complete a blog, I will be sad, for I will miss our time together.

I am a learner, wanting to grow and grow. If you have ANY feedback for me as a writer and coach, please contact me. I value your thoughts. Thanks, friends!

LAST POST — This 30-day series is a quest for me as a writer, coach, and runner. I promise to write about running for 30 days in a row. In doing so I intend to gain in knowledge and expression of running and daily life. My hope is that we all grow together.

Older Runners: How to Become a Better Runner in 30 Days Series

#29 Older Runners

SNAPSHOT

OLD, a word I dislike. The word old takes away all the beneficial qualities of years of experience, knowledge, and mastery. I prefer the word MASTERS. In running once you pass your 40th birthday you are officially a masters runner. The men and women masters runners that I have trained and raced with throughout the years have colored my world, broken glass ceilings, and taught me the value of patience. THANK YOU!

DIGGING DEEPER

#1 You’re not old! You are still a growing developing individual seeking new challenges and experiences.

#2 You’re not who you use to be. Your mind is stronger, your actions wiser, and your experiences are more vast. However, your body has changed along with time. Don’t try to relive the past, instead forge a new future.

#3 Your past mileage counts for a lot! You have this wide foundation in which to draw upon. Don’t train like a beginner, train like an experienced runner.

Run Less Run Faster by Bill Pierce is my favorite book (I even have a signed copy from meeting him at a coaching seminar) detailing how to train as a masters runner. The combination of Pierce and training with the Willow Street Athletic Club’s masters runners I have shown me you can be an impressive runner into your master years.

HOW TO BE A MASTERS RUNNER

Strive For Realistic Goals and Progressions - Be your current YOU. You are impressive. I admire you. I want to be a masters runner chasing current personal records, just like you. As you progress through your training season give yourself flexibility in your training. You may have more traveling to navigate around or need extra time to recover from illness. Lower your expectations in training and racing and enjoy the experience and friendship community you have grown.

Complete Three Quality Runs- Quick, Steady, and Long. Hit these three paces most weeks of your training season and you will be set for toeing the line at your favorite races. The workouts don’t need to be long, just consistent. Your body has a great memory, able to rebuild central nervous, metabolic, and muscular systems quicker than in your early years of running.

Do Critical Cross-Training - Cash in all your years of mileage and replace some of your easy runs with cross-training activities. Recovery is critical for all runners, but especially for you. You need a few more days of recovery than in your early years. Enjoy cross-training and less pressure for weekly mileage goals.

Be Strong - You loose muscle each birthday year, shore up your muscle fiber count with a couple of short strengthen sessions a week, bodyweight training is quick and effective.

Stay Flexible - Be bendable. With the flexibility will come better mobility (a key to fewer injuries)

Be Adventurous- Yes, completing your 20th Thanksgiving Turkey Trot is admirable but you may find joy in trying a new distance, location, or terrain. Shake up your racing schedule and try a new race.

SOLUTION

Masters runner, YOU AMAZE ME!

ONE DAY LEFT in my QUEST —This 30-day series is a quest for me as a writer, coach, and runner. I promise to write about running for 30 days in a row. In doing so I intend to gain in knowledge and expression of running and daily life. My hope is that we all grow together.

Running Friends: How to Become a Better Runner in 30 Days Series

#28 Running Friends

SNAPSHOT

The Sweetness of Running Friendships

DIGGING DEEPER

”I wish I could run, but I get bored.” exclaimed a woman in the Y locker room. My friend and I turn to hear her thoughts about running. She went on to list all her family members that run and enjoy it. Wanting to experience the same joy as they do, she was in a state of wishing. I replied with, “You need to run with others.”

It has been two long weeks of running on my local YMCA’s treadmills and yes it can get boring very quickly when alone. Another running friend texted me this morning when she had to run without our group of runners, “It’s boring now running without you!” I totally agree. Once you have running friends, it can be difficult to run alone.

I certainly had my fill of running alone after moving to Minnesota from New York in 2017. In NY, I had someone to run with almost every day of the week, possibly several times a day. However, in MN, run after run was alone.

At first, I was diligent and out at 6 am every morning as the lonely runner. Figuring I would find runners out on the roads, as plentiful as in NY. But I decided no one ran in my town, they all drove into the Twin Cities and worked, leaving no time for running through our small town. Once there was a 6 am morning running group of three men that I made a few mornings a bit sweeter. But I had to change my running time due to not enough sunlight exposer in order to keep winter depression at bay. Next, a chance encounter united me with a new dear friend. Our friendship grew as we ran together at least once a week: rain, snow, or heat couldn't get in our way. All this time, anyone that I have heard is a runner, I boldly and quickly set up a running meeting. Some have not been the right fit and others have been awesome! Each runner has a unique friendship story, all valuable.

I went through the stage of participating in races alone. The pain of a disappointing race couldn’t be masked with friendly conversation. When there were good races there was no one to share the joy with. And so this fall, I vowed to not run another race alone. It just was not worth it, however well my race turned out, to not share the joy with another runner friend.

Running friends are more than someone to have small talk with as you cover the miles. They are sounding boards, sympathizers, cheerleaders, comedians, and wise counselors. They have shared my journey through life. Each run recounting recent news or detailing future plans with each other. We have chatted about the simple things in life and dig deep, searching to solve the world’s problems. Those miles together never forgotten.

I swam on my high school swim team. I wasn’t all that great at it, but do have some natural ability. However, it did not become my favorite sport because it didn’t include enough time talking with others. Hence why running has fit my personality so much better, with plenty of opportunities to talk together. I find it fascinating to learn about others and hear about their thoughts and lives. Running gives me a chance for more friendship time.

So how do you find new running friends? Well when I moved to MN, I checked out Meet Up running groups, joined local running Facebook groups, talked with runners that finished near me at the end of races, asked runners if they knew other runners that lived in my town, and was flexible with when and where I could run and what pace I could run in order to have more opportunities to run with others. Season by season my running friendship group has grown. Currently we are brainstorming a name for our running group. So far Purple Pandas got knocked out by Northwest Distance Club or Woodlands Distance Club.

Whether you have many running friends or none, I hope you look for a new running friend this month. Take the time to be a friend.

SOLUTION

And so back to the story of the woman at the Y, I ended with, “Next time you see me at the Y or outdoors, come next to me and we can run together.” I hope to see her soon!

This 30-day series is a quest for me as a writer, coach, and runner. I promise to write about running for 30 days in a row. In doing so I intend to gain in knowledge and expression of running and daily life. My hope is that we all grow together.