Week 5 Run 3 on treadmill

[Chris--B]

I normally prefer running outside but today decided to repeat W5R3 on the treadmill as I was pushed for time. My running route takes about 20 minutes to walk home after the 20 minute run.

I did my 5 minute warm up walk at 4 mph then 21 minutes at 5.9 mph which feels a comfortable pace. I felt that I could have done more but didn't want to over do it as it. When running outside it is easier to tell when I have done enough but have done too much on the treadmill before now.

I am beginning to really enjoy the running again but not sure my heart rate should be as high as that at 60.

I find it very difficult to run at a slower pace on the treadmill as I am constantly fighting to keep a steady speed and either get to close to the front or rear of the belt. At the pace I set, I easily stay in the same spot on the belt.

[Tasha99 Graduate]

I think it’s fine. You’ve only just started running. It’ll probably start to fall over time. My friend is 50 and she’s super fit and fast and hers regularly goes to 195 and even reaches 200.

[Chris--B Graduate in reply to Tasha99]

About 5 or 6 years ago I used to use the rowing machine at the gym for an hour 3 times a week burning about 800 calories each time ( pace averaged about 36 strokes per minute but could peak at 42). My fitbit recorded my HR at 150 to 170 then. However at that time I could only run for about three minutes on the treadmill before I was completely knackered. I may well have been running too fast then as I seem to remember setting it to about 7.5 mph. I was not sure if the calculations to give your maximum heart rate gave a recommended maximum (for safety reasons) or what you could expect the maximum rate it could physically run at. The link Iannoda shared suggests that it is an estimate of the latter but we are all different. If you exceed your maximum heart rate, apparently you would be in serious trouble.

😩

[Tasha99 Graduate in reply to Chris--B]

You can’t exceed your maximum as whatever it got to would be your maximum? If you exceed it, your previous max was wrong.

Ideally you need to run in 70-80% of hr max for 80% of the time with 20% much faster. But at this stage in the programme, your heart is still adjusting. I’d wait at least a few months before even thinking about that.

[Chris--B Graduate in reply to Tasha99]

Hi Tasha, I think when the figure of 220 minus your age is given it should be qualified to say that it is your 'estimated' maximum heart rate given your age. Mine is obviously higher as I have often exceeded that figure. The link supplied by Iannoda basically says it would be dangerous to try to find your actual maximum as I would imagine that any further exertion would be fatal (or at least very not good!!!) even though your heart could not beat any faster.I would therefore assume that when heart rate zones are quoted, they are suggesting values based on the estimated MHR as very few people would know their actual MHR.

My original query was based on that I was not clear on what the 220 - age figure was and concerned it may be maximum recommended figure. The link cleared up my query. As you have said, the max heart rate must be at least whatever the highest has been recorded at.

If the 70% to 80% figure is of the 'estimated' MHR, mine would be 220-60 =160, 70% of 160 =112, 80% of 160 = 128. When walking my dog, I walk at a brisk pace (average of sub 15 mins per mile) over a 5 1/2 mile route, my average HR is 114 and max 135. As soon as I start running my heart rate exceeds 128 no matter how slow I go. Maybe it will drop further over time.

[IannodaTruffe Mentor]

Well done.

The optimal pace to develop your stamina and endurance is one at which you can speak aloud clear ungasping sentences as you run.......faster is not necessarily better.

This post about heart rate may be helpful. healthunlocked.com/couchto5...

[Chris--B Graduate in reply to IannodaTruffe]

Thanks, that post is very useful and interesting.

During that run I didn't feel that out of breath and wasn't breathing too hard and to be honest, if I didn't have a Fitbit wouldn't have given my heart rate a thought. I was not sure if the max heart rate referred to the max rate it could beat at, or the maximum that was recommended or safe so the post cleared that up.

I will give the talking test a go.

A few months ago when starting the c25k again I ran with my wife ( but at her pace which works out at 4.9 mph) and could easily hold a conversation as we ran but it got a bit harder towards the end. I do find running at that pace harder as it does not feel as natural.

I tend to walk quite fast too. I tracked my dog walk yesterday and averaged a pace of under 15 mins per mile over a 5.5 mile cross country walk. I do that walk ( or a 4 mile walk) at that pace every day.

Thanks again for the reply.

[IannodaTruffe Mentor]

I too found running with my wife the best way to find my slow pace.

[Chris--B Graduate in reply to IannodaTruffe]

The problem with that is that my wife prefers the treadmill and its a bit of a squeeze to get us both on it. 😀 She doesnt mind going running if it is dark, dry and not too cold which is a bit limiting.