Master of Inconsistency
Ain't Wastin' Time No More !
I will be here soon. From my next long run on, I will be doing Jimmy'- modified Pfitz long runs. I will be starting slow and then working my heart rate through the 140s, 150s and into the lower 160s, trying to keep an even pace or a negative split.
to figure HRR zone just use:
Multiply the result by the % effort
(MHR-RHR) x .78 (78%)
take that result and add RHR to it
((MHR-RHR) x .78 (78%)) + RHR=
That';s your number
example with my 199 MHR and 50 RHR
116 + 50=166 bpm
P.S. One more thing. I'm finding that my average pace for the first 3/4's of the run (minus first mile) is pretty darn close to 20% slower than marathon pace. And the last quarter, 10% slower. It's another indicator, along with lactate threshold runs for how fast you can currently run a marathon.
You have probably typed this before, but how do you predict marathons from lactate threshold runs? Is there a certain # of miles at threshold and/or any formulas you use, or is it just that your LT pace in training = marathon pace?
One more question in addition to Ace's....How did you determine your lactate threshold?
If you don't want to draw blood...your lactate threshold (LT) will be just over your best marathon average HR. Your 15k-half marathon average HR should be right on or just above your LT.
I looked at your log and saw your 10 miles race stats (175 avg/195 max). From that, I would guess that your best marathon HR would be in the 170-175 range, and I'd guestimate your LT to be in the 175 area.
If your HRmax is really around 195, and I think Jimmy does his LT runs at 80-90% HRmax--this would be in the 156-176 range for you.
So, without drawing blood, I think you are pretty safe assuming your LT is in the mid 170s.
Of course, we will all sleep better with Jimmy's input!
I am still fairly confused about my LT with my high HRmax. I have only completed short races (5k-10k) where my HRavg is in the 200-205 range. Different formulas are a bit contradictory for me with my weird HRmax.
My 5k PR I averaged 93% MHR, fastest mile at 192 or 96%
If your 5k averaged 205, that's 93% MHR for you.
If your 10k averaged 200, that's 91% MHR for you
Our 5k's are very similar %MHR.
The Team Oregon pace Wizard gives a max of about 96% MHR for a 5k.
93% MHR for 10k
and 91% MHR for 15k.
My Lactate threshold runs top out at 90-91% and average about 88-89%
5k's and 10ks are run above lactate threshold. 15ks at just above LT.
Why would doing a Pfitzinger LT run using 80-90% MHR not work with your MHR of 219?