What is a Low Running Heart Rate?

What counts as a "low heart rate" while running? If you go by feel or effort, it's easy to run harder than you think. Often we'll move into that middle heart rate zone that is neither easy nor hard--a no man's zone. It doesn't foster recovery and it also doesn't build fitness and speed like it should. Too hard for health, but not hard enough for real speed development (lactate threhold or VO2max). I've been a big fan of keeping my running aerobic and developing that easy fat-burning zone. But what is that zone? What maximum heart rate is easy and aerobic? Where does fat-burning move to mostly carb-burning?

In the past, I've been fond of promoting the Maffetone style of low heart rate training. Pretty simple formula for determing your maximum aerobic heart rate: 180-age. Very simple, and minor, adjustments can be made based on your individual exercise, health, and injury history. You do all of your runs at or below that heart rate. I've used it, on and off, for several years. It's kept me injury-free and likely improved my base aerobic fitness. But I never stay with it for too long. Its boring. It's not fun. It does not maximize your running potential. It doesn't prepare you for most running events. And, it does not seem to have any scientific backing. Lots of anecdotes, but no research. It may work for some people, but I do not think it's the best low heart rate training program for most people. I have given up on it...mostly due to its very limited zone of training and lack of connection to standard physiological metrics of exercise and running (lactate threshold, VO2max, maximum heart rate, etc). Plus, it takes a lot of the fun out of running. Running should be fun, right?

I firmly believe in lots of easy running to build aerobic fitness and a strong running foundation. And to stay injury-free. What other "low heart rate training" options are available? There are none that promote purely an aerobic zone. But, there are many that support and encourage the majority of your running to be at an aerobic (low heart rate and "easy") level. They are normally tied to your lactate threshold (see this short post for determining your LT). My favorites are Matt Fitzgerald and Joe Friel (they both have excellent books too--see end of this blog post). The "easy zones" max out around 89% of your lactate threshold. It gives you a much higher maximum aerobic heart rate than Maffetone. My Maffetone HR max would be 180-49=131. My Friel and Fitzgerald top-end aerobic HR is about 144.

Also, those zones tied to LT allow for progress over time as you become fitter and your LT moves higher. Individual differences are maintained, changes over time are incorporated into the formula, and it's based on real science. If you look at what many coaches (Arthur Lydiard, Roy Benson, etc) would define as "easy/recovery pace" based on heart rate reserve, it would be about 65-70%--for me that is 141-148. Middle of that easy heart rate reserve zone ends up being the Friel and Fitzgerald upper limit of "easy." Numbers seem to converge on a single area that is aerobic and easy. For me, that's around 144.  This is my new maximum easy/recovery zone heart rate.

How's this new heart rate zone working for me? Well, I've only tried it once, and it was wonderful.  I ran a 7-mile route by effort trying to keep it easy and my watch HR alarm went off only three times--always at the top of a hill. I walked briefly (15-30 seconds) and my heart rate fell back into the zone. 98% was at or below the 144 heart rate. All good. After the run was over, I felt excellent.  After a shower and breakfast, I still felt good. With the extremely low Maffetone HR, I never really felt good.  It was always OK. During the run I'd be frustrated with the slow pace and after the run I wouldn't have that sense of accomplishment. I believe this new easy zone will work out better for me. I'll stay injury-free and disciplined, but also improve my fitness and feel proud of my training. Win, win.

Another bonus with the new low heart rate approach? Coach Riddle approves of this 89% of lactate threshold being my top-end of easy running. Excellent. Always good to keep the Riddler happy.

For full heart rate running zones, based on lactate threshold, try these two excellent books:

80/20 Running: Run Stronger and Race Faster by Training Slower (Matt Fitzgerald, 2014)

Total Heart Rate Training: Customize and Maximize Your Workout Using a Heart Rate Monitor (Joe Friel, 2006)

After I have about 6-8 weeks in the purely aerobic (easy) zone, I'll start to incorporate a modest amount (10-20%) of harder workouts as prescribed by Friel and Fitzgerald. Target race for all this training?  Tunnel Hill 50-miler in November.

Under Armour Heat Gear Shirt

Not me.

In the midst of the summer heat and humidity, I have found tranquility. An inner peace. I no longer surrender to the high dew points, hot temperatures, and blazing sun. I just run. No worries. What's my secret? Good question. I now own two Under Armour Heat Gear compression shirts (long sleeve). Kinda odd to wear long sleeves to beat the heat, but these things work! Really well. I hate compression apparel, but these tight shirts simply do the job. Long sleeves and all. They keep me cooler and moving longer than any other shirt I've ever worn. That's major praise from this old trail runner. Whatever technology they employ, it works. Grabs the sweat and helps it evaporate. Even when humid, they work better than other running shirts. When you get a little drier air, and a breeze, these shirts feel like a refridgerator on your skin. I'm still not comfortable wearing a tight compression shirt. With my tall and skinny body, I resemble a crane or spider...but I'll do what I need to stay cool. Extra bonus...they keep the sun off your skin as well as sun block. Only drawback, besides the tight-to-skin fit, is that they are hard to put on and take off--especially when already sweaty. I look like a deranged clown trying to escape from a straight-jacket. Still, these Heat Gear shirts are my preferred summer wear. Better than loose short sleeved shirts. Better than bare skin. Give one a try and you may regularly be cruising around in tight muscle shirts just like me.

This shirt may be my ticket to winning the Howl at the Moon ultra in 2 weeks. Did I say "win"...I meant "not die" at that 8-hour race. I will survive Howl at the Moon! Only 14 days to ultra/marathon #100.

Embrace Your Inner Masochist

Sometimes running isn't easy. I guess if it was easy, everyone would run. In races, you push hard and it hurts. In shitty running conditions, even your basic training runs are challenging. Fast intervals can suck. Extreme long runs are painful. Well, get over it!  Running isn't supposed to be easy all the time. You need to embrace the suck. Turn inward and appreciate your masochistic side. Enjoy the suffering.

Life for many runners, especially those in America, is generally pretty easy. We have basic needs taken care of--shelter, food, clean water. Many, like myself, have a pretty easy work life--office work with few physical demands. Eight hours of work and I return home to a fairly sheltered existence. Easy living. It's important to experience suffering every once in a while. Pain, distress, anxiety, frustration...they all build character and make success and happiness all that much better. When your running turns south, embrace it. Relish the discomfort. Find your inner masochist and enjoy the ride. You'll be a stronger runner and a tougher individual.

After you've learned to truly enjoy the pain, invite friends along for the suck-fest. Embrace your sadistic side too! My buffalo brethren don't call me "S&M" for nothing.

Double Digits = Double Tired

Yesterday I finally completed a double digit "long run."  It was barely 11 miles, but it was the longest run I've had since May.  This does not bode well for my upcoming ultra in 27 days. Those 11 miles really made me tired.  I'm sure it was partly due to the extreme humidity...and also the 100% water logged trail.  It ain't easy running with super-heavy and sloshy shoes and socks. But, I'm also realistic--I have no endurance. Can I gain that endurance in the next 4 weeks?  Probably not.

I'll do what I can over the next 4 weeks to develop my aerobic base. I know I need to remain patient as I build back to my previous fitness level. If I push too hard, it'll back fire. The last thing I need is a running injury. Slow and steady progress is the wise path to success. My "new" run-as-I-feel strategy has been good this past week. I'll continue to run by feel and not worry about pace. Or heart rate. Or efficiency. Just run as I see fit. I hope that's enough.

Of course, hoping only gets you so far. I need long runs. Eleven miles this weekend. Thirteen next weekend. Fifteen the next. Then rest for one weekend and run for 8 hours at the Howl ultra. With a patient run-walk strategy, I should be able to break 30 miles. Maybe even come close to...

No goals or Howl.  I'll certainly break 26.2 miles and likely exceed 31 miles. Any extra miles are pure bonus. One thing I know for sure...the day after Howl I'll be very tired. Double-tired. Maybe even triple-tired.

Independence Day

Happy Fourth of July.  Glad our country made it another year.

Of more interest to me, is my running independence.  Today I decided to stop being a slave to my GPS watch and heart rate monitor. Yes, I've said this before on this very blog.  This is my 917th blog post so there is room for changing values and training plans.  I'll let you search for my past rants. There are plenty. Often, those previous rants and supposedly passionate commitments didn't last long. Maybe this one won't either, but it's a bit different.

I will continue to monitor all my regular running statistics, but I won't set any watch alarms for pace, distance, or heart rate. And, I'll simply let my watch record behind the scenes as I have it set to display "time of day" and nothing else. I'll run by instinct.  The old "go as a I feel" running program. I want to be more in tune with my body. Less with my mind. It's about enjoying the run, not improving. It's about feeling good, not training for maximum efficiency. Walk when I want, sprint when I feel it. Skip days when I'm not up to getting outside. Not sure how this will impact my racing, but I'm pretty darn sure it'll help my overall running...and likely increase my happiness.

I was catching up on my running magazines this weekend. The May/June 2015 issue of Running Times struck a chord with me.  The editor's note talks about becoming a running hedonist...

"People will continue to find ways that our obsession (with running) might be bad for us. But rather than argue, let's just own our excess. Let's be running hedonists, charging blissfully over miles and mountains. Running is bad for my health? I don't care. Running is good for my life."

Indeed, running is good for me. Maybe it brings health and fitness too. But it certainly brings more happiness to my life. Why should I measure my running successes with metrics derived from my fancy GPS watch? How about just feeling my run and judging my success based on that sense of being in the moment?  On this Independence Day, I declare freedom from my watch and artificial metrics. I will run for me. I will run free.

Care to join my new hedonistic lifestyle? Run free, my friends. Run free.