But before I get there I think I need to calculate my max heart rate and base some of the times off of my heart rate. This will help determine if I am pushing too hard or too easy. It will also give me a sense of perceived vs. actual effort. All of which is crucial to an effective training plan.
So let's see what would be my Max Heart Rate (MHR)?
Well there are so many formulas out there so let's go through them and see what we come up with:
MHR=220-age => MHR=220-26=194
MHR=205.8-(.685*age) => MHR=205.8*.685*26=188
MHR=206.3-(.711*age) => MHR=206.3*.711*26=188 (187.8)
MHR=217*(.85*age) => MHR=217-.85*26=195 (194.9)
Online Calulator based on age and Resting Heart Rate of 64 BPM = 194
True Max Heart Rate => TBD
(I found how to find my true Max Heart Rate which I will do at the track tomorrow)
But for now I think it is safe to say my MHR is some around 194 (since the last lap of my test mile had me at 191 BPM).
Now that I have some clue of how my body is working I can begin the training process.
Runner's world has great training plans which I intend to follow and adjust based on new race times and a balance of my 5K time vs. my mile time. Which brings me to an interesting question. Is my 5K actually my mile time * 3.1 miles? No...but that is based on a track versus and course whose elevation constantly changes. Was my test mile really a true test mile? Not sure. It was warmer than usual and it was after a full day of school. I had not eaten very well during the day, so that could be a big factor as well. But for now we will assume it as ground truth, because it is probably close enough. I think I will time myself again at the end of May.
So let's see what those results were by the way.
| 5K Pace | 1 Mile Pace | ||
| 1500m | 5:56 | 1500m | 5:32 |
| the mile | 6:23 | the mile | 5:58 |
| 3000m(3k) | 12:22 | 3000m(3k) | 11:33 |
| 3200m(about 2 miles) | 13:14 | 3200m(about 2 miles) | 12:22 |
| 5000m(5k) | 21:15 | 5000m(5k) | 19:51 |
| 8000m(8k) | 34:58:00 | 8000m(8k) | 32:39:00 |
| 5 miles | 35:11:00 | 5 miles | 32:51:00 |
| 10,000m(10k) | 44:18:00 | 10,000m(10k) | 41:22:00 |
| ten miles | 1:13:21 | ten miles | 1:08:30 |
| a half marathon | 1:37:39 | a half marathon | 1:31:13 |
| a marathon | 3:23:36 | a marathon | 3:10:10 |
| 5K Pace | 1 Mile Pace | ||
| 8:44 min/mile | Easy run training pace | 8:24 min/mile | Easy run training pace |
| 7:16 min/mile | Tempo run training pace | 6:59 min/mile | Tempo run training pace |
| 6:33 min/mile | Maxmum oxygen pace | 6:18 min/mile | Maxmum oxygen pace |
| 6:04 min/mile | Speed form pace | 5:50 min/mile | Speed form pace |
| 8:44 - 9:52 min/mile | Long run training pace | 8:24 - 9:30 min/mile | Long run training pace |
| 3:21 min/800 | Yasso 800s pace | 3:13 min/800 | Yasso 800s pace |
So we have those results, an estimated MHR benchmark times and some training plans. So let's see what happens from now on. I'll make comments about the how the plan is coming later on. Until then, keep kicking.
No comments:
Post a Comment