Yesterday I did an LSD workout.
I remembered not liking it the few times I tried it earlier in the year, but now that I've got the HR monitor I REALLY don't like it. In fact, it's awful and miserable and frustrating to the point I'm almost in tears just thinking about it.
I read other bloggers talking about how they hate going so slow... but so far I've never heard anyone talk about the misery of running/walking/running/walking... and everybody makes it sound like going slow keeps their HR around a target rate. Really, everybody makes it sound like running at a particular pace, whatever it is, keeps their HR in the general vicinity they were planning for that pace.
But mine soars when I start even the slowest little jog and I must walk to get it down. This yo-yo effect drives me crazy because I don't get to run for any amount of time, which I figure can't possibly be getting me anywhere.
Based on advice from my doctor (a marathoner) and information I've learned from various places, I'm pretty sure the Zone 2 limits set on my Polar are reasonable. But it is all I can do to stay in them for even a minute at at time. I suppose I should admit that all the recent running successes I've had are because I'm either not wearing the damn thing or ignoring it, because if I follow it I don't get to run.
Yesterday the longest running time I managed before it left the zone was 1 min 18 seconds. The shortest was around 45 seconds. I did every single "run" at a ridiculous slow 15:00 pace. (That's the speed at which a fast walk becomes a slow jog for me and my short legs.) I should note I'm trying to keep it between 135 and 155 - yes, I get that's ridiculous - and yet am still failing miserably.
My calves were a problem so I had to drop the walks down to a 20:00 pace (zone 1 speed) - they're just too tight to speed walk right now so I couldn't test a theory I've got.
I'm wondering if I find the right speed, will I be able to sustain my HR in a more reasonable manner? I understand that HR drift is normal, but I don't think "drift" means "jumping 20 bpm in 45 seconds." I know I'm super slow, so I wonder if the reason it seems to work for everyone else is that their Zone 2 speed is just that much faster than mine, so much so that maybe mine's a walk?
I figured I should try something in the high 3s (3.6-3.9 mph) to see if my HR is happier in Zone 2 at that speed. Problem is, that pace falls smack between "walking comfortably at a brisk pace" and "starting to jog." It's a kind of tortured super-fast walk and does awful, painful things to my already stressed calves so I avoid that speed range altogether.
Everyone says that LSD improve your speed and stamina in the long run (no pun intended.) But I don't know how to make that happen if even the slowest, shortest jog makes it soar out of control. I have had no noticeable improvement in keeping it from spiking so high at such a low intensity. (Last week when I ran outside it did seem to say in the 160s-170s for much longer than usual before it spiked into the 180s and 190s; that run was at low-moderate intensity, but in the last quarter mile of the 1.5 I wanted to DIE.)
I will say there has been a dramatic improvement in the speed at which it falls back into range - when I first started it could take several minutes, now it takes about 30 seconds from when I drop to a walk. Not much, and maybe only because my calves are so sore I'm dropping to a much slower walk than I normally would.
This has got me really upset. The more I learn, the more I understand that I cannot successfully continue my journey up the race ladder without getting this basic thing under control. Right now my heart seems to be stuck in sprint mode even though the rest of me seems to showing a preference for longer distances. The way I feel after going a long time at a reasonable pace is miles better than how I feel after anything short and fast (OK, "fast")... in fact, once I finally get warmed up and get into a groove (in all 3 events) it's already over and I want to keep going. I have a feeling I'm really going to come into my own as I increase distance because it appears I'm inclined to excel at the long slow burn. Which is why I want to get this whole LSD thing worked out.
So am I doing it wrong or what?!
8 comments:
I've put off getting a heart rate monitor for partially the same reason. Whenever I use the monitors on the treadmill (which I'm sure might not be as accurate) I'm up in the 160s most of the time. Jogging, running, walking, I don't think I ever get below 140 unless I'm barely moving. I also don't have time for long workouts, usually, so I just choose to ignore the fact that I'm not training optimally. Good luck, hope you find what works for you, and know you're not alone out there in quickly-rising-heartbeat land.
Maybe you don't need to be running at all right now.
Several years ago, I sort of backed myself into running. I was way out of shape and decided I would just start walking. Nothing serious, just go for a walk. I started walking slowly and just built my speed (still walking) and distance. After some time, I felt like maybe I could jog a little. Just a few minutes at a time. My main goal back then was to stay "comfortable". Little did I know that I was actually doing it the right way. As time went on, I could jog a little longer before a walk break and I seemed to be getting a little faster too. The point is, maybe you should focus on walking right now. Walk fast enough to get your heart going, even if it doesn't peg the top of your zone 2. Eventually, your baseline will change and you will be able to jog/walk, then jog, then run. It's definitely a slow process and I am fighting myself to stick to my base plan right now too. So don't feel alone. I am really frustrated right now, but I PROMISED myself I would try this for a while.
IT BETTER WORK!!! ;)
Your HR monitor settings could be off. Formulas for calculating Max heart rate can be very wrong for some people.
To start I would pay attention to your level of exertion. How hard are you breathing? Are you rapidly fatiguing or can you hold the pace. If you can breath easily and it feels like you can hold the pace for at least 10-15 minutes, then I wouldn't worry too much about your heart rate. You will learn over time what HR corresponds with what level of exertion and then you can set targets.
Right now you just want to be able to run slowly in a sustained way. If you can't run without getting out of breath, then just try to walk faster. Fast walking will build up your aerobic capacity and get you to the point where you can run without being out of breath. It will come!
Paulie made a good point. Some local gyms have special workshops where you can measure your max heart rate, which may even be different depending on whether you're running or cycling or swimming. As well, doing some heart zone training in the upper levels, with intervals, will help eventually bring your zones down.
PS: Have your tried the "couch to 5K running program" yet?
No offense but in my opinion you should ignore everything that everyone has said. Why? Because. The facts of the matter are you're building a base of fitness from the bottom up. I used to live by my HR monitor and I just got discouraged because I was so out of shape I couldn't exercise in "the proper zones". So I threw out my heart rate monitor and just went on feel for a looooooonnnnnnngggggg time. As far as I see it there are two ways you can do this:
1. Relinquish yourself to staying in a low heart rate (which means walking everywhere)
OR
2. Forget the heart rate monitor, do what you feel like doing, and at some point down the road when you feel you've gotten enough experience and fitness under your belt, return to the heart rate monitor.
Both roads, in my opinion, lead to Rome.
I can feel your frustration in through your writing. Maybe getting frustrated with the HRM is making your stress level go up and consequently your HR may be going up when running because of stress and physical exertion. Try ditching the thing for a while. If that doesn't work set it on fire. ;)
I say, hang in there girlie. It's veeeeeery common to do this run/walk thing when you first start with the HR monitor, even for "seasoned" runners. The HR monitoring WORKS if you have the patience. The gains are very slow and steady. A great book on this is Heart Monitor Training for the Compleat Idiot by John L. Parker Jr.
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