Running in the Zone (part 2)
Since I tried incorporating Heart Rate Training or Training in the Zone, using my Timex heart rate monitor watch t5g941 my running has changed.
There was this consciousness in maintaining an appropriate effort in each run. It’s like giving the right intensity for a specific goal.
Last Monday, I worked on a 10 kilometer run, and try to work in my Zone 2 or Endurance Run. Using the Timex HRM watch, I was able to maintain the right intensity to finish a 10K in 1 hour and 10 minutes, still fresh. My average HR is around 157bpm on this run and it peaks at 170+.
Unlike before, I was always running at 80-95% intensity and finishes each run totally empty or can’t even complete the desired distance or even maintain an ideal pace.
Running with the heart rate monitor, helps me keep the intensity and the consistency in delivering a good pace for an endurance run. (Endurance Run is something that last within 1 to 3 hours).
I would like to build on this base and after a month or more, will try working on the consistency of delivering at Zone 2-3 intensity for a 10K. Hopefully, I will try to run my 10K in 50 minutes or less.
Saturday Ride with Trek MTB
Last Saturday, I went for a bike ride upland to Tagaytay. I’m missing a lot of action on my Trek mountain bike (MTB) due to erratic weather, but lo, last Saturday, the weather was perfect.
This was also the first time that I used my Timex heart rate monitor (HRM) watch while riding a bike. Because I left my Cateye Mity 8 cyclocomputer, I used a Nokia N95 GPS to track my ride instead.
I started late in the morning passed 8:00 am. I planned my ride to a slow workout by riding around 150 to 165 bpm of my heart rate or in my Zone 1 (or 2). I’d like to see how much time will it take if I will be working out on a relaxed pace.
The ride went smoothly, peaking with zone 3 efforts during rushed climbs. I also practiced drinking on my bottle while riding.
There are very few riders this Saturday and most of the MTB riders that I passed by were on their way down already, so they started their ride way too early than 8:00 am.
At the quarter of the ride, I saw some young riders resting in some sidewalk hut taking a break from the consistent climb towards Tagaytay.
The road seemed flat, but definitely, it was a consistent climb. Tagaytay is around 600 AMSL (meters above sea level), so from my starting point in Dasmariñas City Cavite (approx. 120+ AMSL) it was a subtle climb.
I visited some relatives near half of the bike trip in Amadeo,Caviteand took a quick bite of 1 piece pandekoko (bread with sweet coconut fillings). I took a couple of sip from my water bottle, and pedaled again.
I took a shortcut at this point riding around 1 km of trail, and was unprepared for a very muddy single track. It rained the other day (I just remembered). My tires were slipping and shifting sideward on this desolate road. Muds were flying all over me, in my face, my legs, my bike, on my back, and the thought of I-should-just-took-the-road-instead flashed on my mind. I was trying to avoid disengaging my cleats because my shoe will end up totally muddy – and this may cause some problems with the pedals. But after seeing the end of the trail, finishing this little challenge, it was a great relief; more so, there was this great satisfaction that I used my 26 x 2.2 Kenda Kinetics tires specifically for their purpose – trails.
I continue pedaling on asphalt road but this time, with a very muddy tires/bike. Muds were flying all over as I pedaled towards my turn-around point –Tagaytay City.
At this point, there were many bikers of various disciplines – road bikers, mountain bikers and those casual hybrid bikers roaming and resting inTagaytayCity. I made a stop in a nearby parking lot and took a photo and a reading of my GPS and HRM. Some road bikers were looking at me and my bike, they seemed to be wondering how I ended up with these muds all over me.
I took a very short break, hydrate and started my descent. It was great riding downhill. The speed, the wind kissing my face, the subtle heat by the sun covered with the racing clouds – truly amazing.
There are no words to describe the joy of riding a bike. Maybe it’s the simplicity of it – Just me and my bicycle. The energy that is poured in; maybe it’s the moment, the ride that gives me time to look at myself; to seek this personal focus within that I can’t get anywhere else. There’s no roof between me and the sky and I get to be one with myself and the OUTSIDE.
Going back to the final kilometers of the ride, there’s still plenty left on me. I took time to relax during the descent and I still feel fresh near the 50km mark.
I pedaled to the last corner and saw a familiar blue van parked in front of our house. Mom and Dad came over for lunch. My loving wife was preparing a hearty meal, and the kids, well; they were all excited about the day.
What more can a man ask for?
Heart Rate Training
I am now trying to follow this guide for my heart rate training. Somehow I find it more systematic than to just “run like an animal” all the time. Yesterday, I did a recovery run and finished a 5K at 36 minutes. My MWF days are for running and the TTH are for core and upper body workout. I have to make my Sat and Sun as my bike days.
How I wish I could squeeze in some swimming lessons, but right now, these are reasonable and attainable plan for me.
Lately my 5K is around 27-28 minutes. I’d like to get that 5K in 25 minutes (or less) or that 10K in 50 minutes, I nailed that 25 minutes last year but due to patella problems on my knee, I was grounded for months.
Getting back to some serious running. Be safe everyone, see you on trails.
Running in the Zone
Yesterday I tried a 10K run working on heart rate zone. This is a first and the run feels better. I finished the 10K refreshed and with still plenty of energy left.
Typically, I just ran and tried to compensate energy on feel. But afterwards, feels totally empty. I think I am always doing an 80% to 90% effort for the past months. But yesterday, I tried incorporating Heart Rate Zone training, how to establish your zones and choose workouts on each of them.
Unlike before, I need to classify my run for a day, Slow Run, Fat Burning Run, Endurance Run, Optimal Conditioning and Speed, etc. And each corresponding Run equals a heart rate, thus working with the zones.
Yesterday my 1:15:00 hour run goes between Fat Burning/Slow Endurance Run at around 60% to 75% of my heart rate. Timex recorded my ran at an average of 160 bpm and peaked at 171 bpm.
At first, it’s a little awkward trying not to run too fast, because typically, I run at my 80% zone. Using a heart rate, whenever it goes below 157 bpm I tried to compensate my run, because I’m under training at that effort. Or when the watch displays 161, 162, 165, 170 bpm, I tried to slow down to just 160; because it tells me that I am giving above 75% effort.
After hitting around the 7K mark, I actually enjoyed it and got a feel of the run. It’s like maintaining a pace at the effort on how you you actually plan your run – and my goal was set to Fat Burning/Endurance Run.
After finishing a 10K at 1:15:00, I still feel fresh. Average heart rate is 160bpm and the peak is at 171bpm.
I cooled down with a 3.7km bike ride at 15 minutes. My experience with training using the Zone is a good one and I plan to incorporate different run and work out with the Zones again.
Timex T5G951 Heart Rate Monitor Watch
Because I got a sucky heart rate monitor (HRM) chest strap from Bowflex, (and also because I’m celebrating my birthday) I decided to get a “good one”, a Timex T5G951 Heart Rate Monitor Watch. The Bowflex HRM watch is amazing, it’s the chest strap that’s killing me.
It’s also good to know that the Timex HRM chest strap is compatible with Bowflex Precision XT watch, so I got two amazing watches and one working chest strap.
The Timex T5G951 HRM watch with its matching chest strap is good for those who are looking for no fuzz, I-just-want-to-know-my-heart-rate sports buff.
There are just three buttons to press and the watch displays in huge numbers and text. It’s just press or long press the button to get the info.
Unlike the Bowflex and its strap, the Timex chest strap connects instantly to the watch with just one press (and a few seconds) and shows real-time heart rate in BPM (beats per minute).
I didn’t even moisten the chest strap sensors to get the signal. The chest strap is comfortable to wear and gives accurate HR readings.
After the workout, you can review: time, average heart rate and peak heart rate. The Indiglo light works perfect for those dark days and the waterproof strap and watch is great for both sweat and rain.
For those who wants to experience using a HRM, you can’t go wrong with Timex.
Bowflex Precision XT Heart Rate Monitor
This just came in and will try to do a review. I am still trying to figure it out, so basically it’s not as simple as to put on the chest strap and go thingy.
Will be back after a few days.
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