training HR AND Perceived Exertion - Triathlon Week

02-09-2007, 11:25 PM

I have been base training my HR for about a month now after running for
several months not knowing what I was doing. I've noticed keeping my HR
lower is easier at a pace.

That's different than my preceived exertion, though.

For example, I can keep my HR at 148 and feel like I can run forever. I
bump it up to 156, a relatively small jump in HR, but a very noticable
increase in perceived exertion.

My assumption form what I have read about HR training is that as I continue
on my base HR training, my pace will increase without increasing my HR and
all will be well with the world.

Should I be paying any attention to perceived exertion or simply follow my
HR training?

02-09-2007, 11:25 PM

"Paul" <[Only registered and activated users can see links. ]> wrote in message
news:ZB6yh.43868$[Only registered and activated users can see links. ].. .
>I have been base training my HR for about a month now after running for
>several months not knowing what I was doing. I've noticed keeping my HR
>lower is easier at a pace.
>
> That's different than my preceived exertion, though.
>
> For example, I can keep my HR at 148 and feel like I can run forever. I
> bump it up to 156, a relatively small jump in HR, but a very noticable
> increase in perceived exertion.
>
> My assumption form what I have read about HR training is that as I
> continue on my base HR training, my pace will increase without increasing
> my HR and all will be well with the world.
>
> Should I be paying any attention to perceived exertion or simply follow my
> HR training?
>

My experience in what sound like similar circumstances (running and cycling)
was this:
I trained-ish. I bought a heart monitor. I trained better (more and
easier). for a given perceived effort, my HR fell a bit. With better
volume training, my resting HR fell and my max might have gone up a little
bit.

It's all fairly stable week-week now so a lot of the time I don't pay that
much attention to my HR, just keep an eye on it. I go by feel. However,
knowing what my HR is (mapped to feel) gives me a much better feel for what
sort of effort my body is really doing.

What you may be finding is that you're starting to go a bit anaerobic at
156BPM. Depending on how long you've been training (and not training before
that), how old, weight, etc etc this could be around your threshold, at the
moment.

Also, different exercices will given different HRs for that 'go forever'
effort. I can race a bike at 180BPM for an hour, but I'll be a wreck if i
run much above 170, for example.

Thankfully, everyone is different.

Skippy
E&OE

02-09-2007, 11:25 PM

Paul wrote:
> I have been base training my HR for about a month now after running for
> several months not knowing what I was doing. I've noticed keeping my HR
> lower is easier at a pace.
>
> That's different than my preceived exertion, though.
>
> For example, I can keep my HR at 148 and feel like I can run forever. I
> bump it up to 156, a relatively small jump in HR, but a very noticable
> increase in perceived exertion.
>
> My assumption form what I have read about HR training is that as I continue
> on my base HR training, my pace will increase without increasing my HR and
> all will be well with the world.
>
> Should I be paying any attention to perceived exertion or simply follow my
> HR training?

Hi Paul, you have done a great job. You actually have a running heart
rate profile now. Good for you!

Yes I think that you should pay attention to your perceived exertion.
For one thing, perceived exertion will change with your workout volume.
For instance, if you are too tired your heart rate may spike or it might
be very low because you are too tired to get it up to its normal rhythm.
This will usually start to show up in your ability to sleep well at
night, and your waking heart rate. If you wake up with a funny heart
rate, either higher or lower than normal, you know something is up. Back
off and go really light or take a day off.

Also, as the article states I also think you should change your routine
if you are starting to see yourself getting bored or not having as
much improvement as you have seen in the past. Then, change back to the
lower hr work when you get bored again, tired, or stop seeing improvement.

I had a really weird month. When we talked last I was training really
well. Then I struggled with my training. I am now back on track.

It was good to hear from you.

Tri

02-09-2007, 11:25 PM

"Triathlete" <[Only registered and activated users can see links. ]> wrote in message
news:sMByh.913110$R63.204065@pd7urf1no...
> Paul wrote:
>> I have been base training my HR for about a month now after running for
>> several months not knowing what I was doing. I've noticed keeping my HR
>> lower is easier at a pace.
>>
>> That's different than my preceived exertion, though.
>>
>> For example, I can keep my HR at 148 and feel like I can run forever. I
>> bump it up to 156, a relatively small jump in HR, but a very noticable
>> increase in perceived exertion.
>>
>> My assumption form what I have read about HR training is that as I
>> continue on my base HR training, my pace will increase without increasing
>> my HR and all will be well with the world.
>>
>> Should I be paying any attention to perceived exertion or simply follow
>> my HR training?
>
> Hi Paul, you have done a great job. You actually have a running heart rate
> profile now. Good for you!
>
> Yes I think that you should pay attention to your perceived exertion. For
> one thing, perceived exertion will change with your workout volume. For
> instance, if you are too tired your heart rate may spike or it might be
> very low because you are too tired to get it up to its normal rhythm. This
> will usually start to show up in your ability to sleep well at night, and
> your waking heart rate. If you wake up with a funny heart rate, either
> higher or lower than normal, you know something is up. Back off and go
> really light or take a day off.
>
> Also, as the article states I also think you should change your routine if
> you are starting to see yourself getting bored or not having as much
> improvement as you have seen in the past. Then, change back to the lower
> hr work when you get bored again, tired, or stop seeing improvement.
>
> I had a really weird month. When we talked last I was training really
> well. Then I struggled with my training. I am now back on track.
>
> It was good to hear from you.
>
> Tri

Tri - thanks for your reply. Guess what - I have either a foot sprain or
stress fracture - going to doc today to find out. It REALLY bums me out but
it's the cost I pay for probably trying too much too soon. I didn't follow
the golden rule of 10% weekly increases. I might have pool running in my
future and more cycling. Now that I have some aerobic capacity I feel like
I HAVE to keep it somehow.

I am hoping it's just a sprain although the treatment is probably similar -
rest it.

take care

02-09-2007, 11:25 PM

Paul wrote:
> "Triathlete" <[Only registered and activated users can see links. ]> wrote in message
> news:sMByh.913110$R63.204065@pd7urf1no...
>> Paul wrote:
>>> I have been base training my HR for about a month now after running for
>>> several months not knowing what I was doing. I've noticed keeping my HR
>>> lower is easier at a pace.
>>>
>>> That's different than my preceived exertion, though.
>>>
>>> For example, I can keep my HR at 148 and feel like I can run forever. I
>>> bump it up to 156, a relatively small jump in HR, but a very noticable
>>> increase in perceived exertion.
>>>
>>> My assumption form what I have read about HR training is that as I
>>> continue on my base HR training, my pace will increase without increasing
>>> my HR and all will be well with the world.
>>>
>>> Should I be paying any attention to perceived exertion or simply follow
>>> my HR training?
>> Hi Paul, you have done a great job. You actually have a running heart rate
>> profile now. Good for you!
>>
>> Yes I think that you should pay attention to your perceived exertion. For
>> one thing, perceived exertion will change with your workout volume. For
>> instance, if you are too tired your heart rate may spike or it might be
>> very low because you are too tired to get it up to its normal rhythm. This
>> will usually start to show up in your ability to sleep well at night, and
>> your waking heart rate. If you wake up with a funny heart rate, either
>> higher or lower than normal, you know something is up. Back off and go
>> really light or take a day off.
>>
>> Also, as the article states I also think you should change your routine if
>> you are starting to see yourself getting bored or not having as much
>> improvement as you have seen in the past. Then, change back to the lower
>> hr work when you get bored again, tired, or stop seeing improvement.
>>
>> I had a really weird month. When we talked last I was training really
>> well. Then I struggled with my training. I am now back on track.
>>
>> It was good to hear from you.
>>
>> Tri
>
> Tri - thanks for your reply. Guess what - I have either a foot sprain or
> stress fracture - going to doc today to find out. It REALLY bums me out but
> it's the cost I pay for probably trying too much too soon. I didn't follow
> the golden rule of 10% weekly increases. I might have pool running in my
> future and more cycling. Now that I have some aerobic capacity I feel like
> I HAVE to keep it somehow.
>
> I am hoping it's just a sprain although the treatment is probably similar -
> rest it.

If it is a strain, go and get physiotherapy right away. They can use
ultrasound on it. I wish that I knew about it years ago. Even if your
foot is very black and bruised, you can probably use it like new in a
week, where as without the ultrasound it can take a few years and you
have crunchy scar tissue remaining.

Did you turn over on your foot? You might have to reteach your foot how
far over you can move before your brain calls it back into stable position.

If it is a sprain, keep on using it, but not a lot, you will heal faster
than not using it at all.

I am sorry to hear about your injury.

Were you tired or are you shoes worn out? I find that I need new shoes
after such a slip.

Are you icing it?

02-13-2007, 11:50 PM

> If it is a strain, go and get physiotherapy right away. They can use
> ultrasound on it. I wish that I knew about it years ago. Even if your foot
> is very black and bruised, you can probably use it like new in a week,
> where as without the ultrasound it can take a few years and you have
> crunchy scar tissue remaining.
>
> Did you turn over on your foot? You might have to reteach your foot how
> far over you can move before your brain calls it back into stable
> position.
>
> If it is a sprain, keep on using it, but not a lot, you will heal faster
> than not using it at all.
>
> I am sorry to hear about your injury.
>
> Were you tired or are you shoes worn out? I find that I need new shoes
> after such a slip.
>
> Are you icing it?

The doc said it was a slight sprain and to not run for a week or so and take
ibuprophen. I did elyptical the other day and it didn't bother it at all.
I might try running a short distance again this weekend. I know I should
ice it also but I haven't as much as I should.

I'm keeping aerobic though - spin classes and swimming.

Thanks for your concern.