not sure where i'm at lately... maybe it's just a funk, hopefully it won't last long.
Started heart rate training a few months ago; I've learned a lot, and for the most part, it's been going well. Looking back, I know that my pace has slowed, but I'm ok with that. Most of you are a lot faster than me, and are doing some serious hard-core training to get even faster. I admire you, but not sure my body was built for speed. What gives me comfort is that I'm finally on a streak of being injury-free *knock on wood* (and if you all could knock on some wood for me as well, hopefully that'll break any jinx by me making the above statement, it would be greatly appreciated). There was no better feeling for me going into my 30k race without some nagging pain or injury, and being able to walk from the finish line with tears of pride rather than pain (like I did after my first HM).
Since moving, I feel like I'm in a million different places. I'm happy to no longer be anxious all the time; walking on eggshells. I'm sad about the situation which led me to finally feel like I'm "home".
Confused?
Don't worry, it's a long story... and not one that I'm going to fill my running blog with -- running is my therapy, thankfully I've found it.
I've been sleeping better, yet not as much thanks to the annoying neighbors that noisily come home at 1am, and their dog Duke which needs to come outside to pee at that time. I know it's name because the owners are constantly yelling at it... yes, at 1am. Grrr.
My new running area provides me with some added inclines to otherwise flatter routes that I had before. Not major hills, but enough to get the heart rate going, and quite a few of them, regardless of which direction I take. This is where I'm struggling with the heart rate training.
Hills have always been my arch-rival, my nemesis. My ex-smoker lungs cringed at the sight of each upcoming hill, but now, suddenly, knowing that I'm going to San Francisco in 6 months to run the Nike Women's Half, I've embraced hills and the benefit of getting stronger.
Running the hills, though, also means a higher heart rate. When I started with the heart rate training, I'd slow to a walk on most hills to keep it under control or in my zone 2. Yes, it was like giving in to something that I didn't enjoy, taking the easy way out, but fit in with my goal at the time. But as I've mentioned, with San Fran coming up, I want to physically and mentally prepare for hills. I no longer want to walk the hills, I want to bound up them! I want to feel strong. I don't want to give up on charging up the hill even before I reach the incline. I no longer want to feel intimidated.
So I'm at a point of heart rate vs. hills.
I don't want to give up on the heart rate training, the theory behind it makes sense to me, I've gotten a lot of great feedback from other runners out there that swear by it, and it's keeping me from doing more than what my body can handle (especially speed-wise). So far so good, no injuries. But with the addition of running hills, and the time it takes to recover from the hill, (getting back into a zone 2), I'm likely not doing this correctly anymore. I'm spending less time in zone 2, more time in zone 3, which I was recommended to try to stay away from more often. My perceived effort on the flat parts seem easy, (even though I find myself pushing that a bit lately too), and hills are hard only because I'm breathing heavier (as opposed to legs burning, etc.)
My goals just seem to be conflicted. I suppose I could run up the hills, and once I reach the top, walk to recover to get back into zone 2 faster, then focus even more on staying in zone 2. Any other thoughts? Recommendations?
Speaking of San Francisco, met up with the group last night, looks like it'll be 10 women! :) We've found a few houses to rent -- put down the deposit on one, and inquired about another one closer to the race's finish line, we'll make a decision by friday. Vacation time is booked, extending our stay to a week :)
Good luck and safe travels to Patricia, Bill, Arcane, FrayedLaces, Steve, (if I've missed someone, please accept my apologies), and any others out there running Boston!! Looking forward to all the race reports! Marlene, go get your PR for Boston's 5k!
35 comments:
You've been so busy with moving, training racing and life in general, it is not a funk, it is just life catching up with you. Take some time to "chill" a little, the warmer weather and sunshine will put that smile back on your face.
Knocking on wood for you girl!...
I know what you mean about conflicting goals. I stopped wearing my HRM for my tougher workouts for that reason, & I think I'll focus back on my heart rate off-season when I'm trying to build my aerobic capacity.
I'm curious to what others will say about it though.
Hmmm...so I haven't done a lot of reading up on training via heart rate, but here are my thoughts. Each run has a different purpose. For long runs you want to build your endurance to be able to run those long distances. This is where heart rate training comes in. You want to focus on running that distance efficiently and stay in zone 2.
Speed workouts and hill workouts both require a higher heart rate. I don't think you are doing yourself a disservice to not have every single run be about heart rate training. Hills are so good for you - you build leg strength and it does help you with your speed. But to get anything out of a hill there really isn't a conceivable way to keep your heart rate in Z2. Warm up for 10 - 15 minutes, run your hill repeats, then recovery is your jog down the hill. Then cool down. No thoughts about heart rate except for the warm up portion. You want to keep in Z2, but edge into Z3 near the end by maybe adding on 4 x 10 second accelerations.
My coach structures my training program so that if I'm running three days a week then two of them are in Z2. One workout in the middle is either speed or hills. No heart rate constraints given. I think you could do something like this and see benefits from both HR training and hills.
Just my two cents! Shoot me an e-mail if you want a bit more clarification on how some of my runs are structured.
I think you made a great point...about being happy to be running injury free. That is such an important aspect of running. We all need to be smart and do our best not to get injured so we can keep doing what we love.
I think the HR would mess with my head, too many numbers to worry about. However, there are tons of benefits to using them.
Sounds like things are moving along for the SF trip.
It sounds like you're being smart about training, and that's great that it is helping you run without injury. We can't all be the fastest (although you are fast in my book!), I know I'm certainly more tortoise than hare.
Seeing how I seem to get injured whenever I (try to) train for a marathon, I see your point. I feel like I'm always struggling to get endurance and speed in all at once. Hang in there, it sounds like you are being really smart about it all.
Thanks for the shout-out, Mel. You're the best! :)
I totally ee the conflict you are having. You really do need to run up those hills unless you want to walk half of San Fran. :p Hopefulyl some of the heart rate experts around here can offer some advice for you.
Have a great weekend!
I agree with Runner Leanna. I'd try to let one workout a week be a hill workout and not worry so much about keeping your HR down. The rest of the runs, try to keep your HR where you want it, either by walking the hills or by walking immediately after the hill. I don't HR train, but I do have a few routes that don't have much in the way of hills precisely for the days I want an easy run.
I'm so excited about your SF trip!
we could be soul sistas. ex-smokers and hill haters stuck living in nothing but hills.
i say run the hills and walk to recover when you hit the top. it makes the flatland seem like cake. plus i remember the first time i could get all the way to the top of the hills - it was awesome! so you 've got a good target to shoot for with easily measurable results.
I don't know much about the HR training, but I love hills. And my experience is that training on hills improves your running all around.
You've had a lot going on lately - pretty normal to be in a little funk. Hope things improve soon!
Leanna covered the important stuff. I firmly agree - a mix. Zone 2 stuff is good but not ALL the time. Don't worry about it rising on the hills, just get it back down to Zone 2 after you've descended. No need to walk, just jog it out slowly.
I have no advice on hill training....A hill to me is the slight incline of the bridge that goes over the freeway.
As you know, I am on;y just starting to read up on HR training. But it seems logical that while training for a major race, some of the runs would not go by the rules of HR training. 10women! It'll be a riot! Wish I were joining you.
I tried HR training for awhile, but I found out that the data gave me so many conflicting signals and really distracted my runs. I'm not a fast runner, but I've found that if I listen to my body and run at the pace I feel like running, I don't get injured and really enjoy running. I've found that hill work makes me a much stronger running, but speedwork just gets me hurt. So I just go by how I feel with each run and it seems to work a lot better. I sure enjoy it more, and that's what this is all about, right?
I agree with you that the #1 important thing is finding a way to stay injury free. I believe running up hills can help you stay injury free because it improves your form and puts less pressure on your joints (even if your HR goes up). But it is a tough question because in races it is usually faster to walk uphills and then run down them or on flats, whereas this strategy is more apt to cause injury in training... go with what you feel works best for YOU! :)
i totally know where you are coming from... it's a tough struggle! maintain hr or push it. lately i've been pushing it myself so i can just get the run over with sooner, and i can feel it in my legs. i haven't necessarily been running hard everyday or logging tons of mileage, but i'm not really giving my legs a chance to recover or rest.
anyway. maybe you could stick with the hr training most days, but 1-2 days a week not worry about it? i know the theory is "easy hr all the time" for x months but you should plateau at some point right? i don't think it was meant to be done every day for forever. maybe switch your training up until sanfran and then go back to hr training?
ok i think i'm being no help so i'm gonna shut up now :) but personally i think i'd push the hills somedays and take it easy others.
that is a tough one, trying to balance two different forms of training. maybe you could split it up? do some workouts based on HR and on hill days dont use it?
glad all the plans for nike are coming together!
I've been having some conflicting goals in life, and you're right, it's tough. Good luck with working yours out. :o)
I think Runner Leanna is right. When you do hill training, you're heart rate is going to elevate. I don't know how it wouldn't. Maybe the goal, during a race, is that after a hill, your heart rate would return to "normal" pretty quickly due to all the heart-rate training you're doing.
I'm still completely green with envy about Nike ;-)
Completely agree with Missy.
This is the time of year when lots of people fall into a funk, emotionally and physically. I bet you'll come out of yours just fine!
Sounds like you're taking the right steps to make things more positive and less stressful in your suroundings, and that's always good!
And if you're still feeling funk-y in a few days, try yelling at Duke. It seems to work for your neighbors. ;-)
Even if the HR gets up a bit on the hills that's okay as long as you can recover. Hills are hard because they're hills! Thx for the shout out.
I agree w/what TFH said about hills. They'll become your friends in no time!
I have no HRT advice, though :-(
That is awesome that you are running injury-free these days (I just knocked on wood)!
It looks like you're going to be ready for San Fransisco! I'm sure you'll have an amazing run and a fun time.
I hope things get better with your neighbors' odd hours and their dog, Duke. Lack of sleep sucks!
Hi Mel,
I don't know much about HR training but I do know your going to make it work for you!
I admire your courage and I think you are doing amazing!!!
Melanie, as a dedicated heart rate monitor wearer (and a former resident of the very hilly state of Maine), I struggled with the same thing you've referenced - until a colleague pointed out two things: 1) focus should be on average heart rate - temporary, hill-induced spikes are no big deal and 2) you can level out the hill spikes by shortening stride and reducing speed. I have to do this now on hilly courses - I don't want to hit 190 bpm in the first 2 miles of a half-marathon! I can survive if it gets to 175-180 and on the way down, I bring it back into the 165-170 range. Seems like I've got an article about this. If I can find, I'll link to it for you.
Glad to see you blogging - miss you when you're not!
Mark
I actually enjoy hill training. We do a workout every few weeks that looks something like this
warm up
8x hill repeats
cool down
where we run up the hill and walk or jog down.
it's one of my favorite workouts!
If you really want to add the hill training then set aside one day a week to that and don't worry about the HR training on that day. You'll be fine. Hill training is so good for you!
Someone I know did LHR training last year with amazing results. She really did get faster after the initial period where you really do slow down. Once you get through that it's all up. However, once a week she would disregard the LHR and run a tempo run.
I don't see why you running hills and disregarding the LHR would matter too much.
Here are my thoughts for whatever they are worth (about $145 an hour at work if you must know)... if running is your stress relief and you love running...then just run. Don't worry about your heart rate, don't avoid hills or flats... just run however you feel like running. some days you'll be ready to sprint, so just do it. I mean unless you have a major goal of really dropping time or perfecting something, I say let your stress relief be fun. that's what I did for the last 7 years and I naturally got faster
What ever you decide, the point is to get those hills in your training. Everyone who has already commented had really good, sound advice.
Yeah, heart rate training and hills do not mix. Maybe you should do away with your HR monitor on days you're doing hills. Then just stick to the HR plan on easy days.
Glad youre feeling relaxed at your new place. I feel the same way. It was a crazy first week making everything settled, but now im at ease.
I didnt know you were an ex smoker, congrats on kicking the bad habit!!
I thought about doing HR training, but I'm just not really good at following it. I really like running hills (I know, sort of weird), and like you, I found that orthogonal to HR-based training.
So, I do my best and try not to run "too fast" most days.
I agree that there are times, like easy runs, to stay in your zones, and times like intervals or hills that you have to try to push your upper limit. Very exciting about your San Fran plans!
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