Recovery time for a Tempo workout

Are you doing your Tempo workout too hard, too easy, or just right? There's a simple way to find out, the two minute test.

As you progress in the distance or time that you run your tempo intervals, you will need to walk or jog between the intervals. Each week as you lengthen the distance from .5 mile to .75 mile to one mile lengths and beyond, the time that it takes you to recover should be the same.

Utta Pippig's coach followed the rule that the runner's heart rate should get down to below 60% of MHR before getting into the next internal or repeat. It's a good rule. But you need to also add to that equation the time it takes you to reach that level. Hence, my two minute rest rule.

It should not take you more than two minutes to get your heart rate below 60% of MHR. If it does, you are working too hard, either by running too fast, running too long [distance or time] or not slowing down enough between the intervals. If when doing the tempo runs [in the 80-89% of MHR range] you can't seem to reach approximately 60% of your MHR after two minutes of walking, change slow your speed or reduce your distance. A tempo run isn't supposed to be a speed workout. It's supposed to teach your body to maintain a pacing speed, not a quarter mile speed.

If you find that in your recovery time, your MHR drops from 80-89% of MHR to less than 60% in less than a minute, chance are you aren't running it fast enough or long enough. So, in this case, increase either to reach the more than one minute recovery time.

Either too fast or too slow is not the way to go. Like Little Red Riding Hood, you want a speed and distance that's just right. ;->

Week One of 12 Week Half Marathon Plan

Alright, here is the Half Marathon Plan in a nutshell. You will run 5 days a week. Sunday and Friday you have off (how great is a plan that starts you off with a day off?!). Monday, Tuesday, Thursday are easy days (my defintion of easy might be different than yours if you are beginning runner, but they will become easier as you acclimate to the training). Wedenesday is a Tempo or Speed Workout. Saturday is your long run.

A couple of items to point out. Your easy and long run days are run at 70% of your HRM (see yesterdays blog on how to figure this out if you need a reference point). But I want to stress that while reaching this running might seem easy, stayin below it will be the real challenge. If you are a Type A (like I am) when it comes to training, it is very difficult to not go above that number. But I ask you to please follow this for the 12 weeks and see if it doesn't make a difference in your Half Marathon results.

To give you a personal example of the struggle, after running the Walt Disney Marathon four weeks ago, I gave myself a couple of weeks to receover and then got back on the treadmill. I set the speed to a 10:32 minutes per mile (5.7 on the treadmill). I felt I needed this to slowly get back into training. After a mile and a half, I couldn't keep my heart rate under 146 if my life depended on it. Every couple of minutes, I would lower it... 5.6, 5.5, 5.4, 5.3, etc. until I finally got down to 4.8 (that's a pedestrian 12:30 minutes per mile!). I wasn't crazy about running that slow (my average pace is usually a 10:30 in easy training) but I knew the run would be worthless if I didn't keep my HR to under 146.

So what caused me to be so out of shape? Well, it could be I took too long off from training or made it too easy the last couple of weeks. Could be me getting older. Could be the pounds I picked up on the vacation that we took in Hawaii. The point is that they body doesn't lie. You can lie to yourself but you must train in the right heart rate zones or you will never truly get better in future training. You need to check the ego at the door going into the health club before going in. It's better to train smart than just train.

The good news, is that from running for over 25 years, I have learned that my heart rate average will get better. I know that soon, as the pounds melt off, my body gets back into training mode. Soon, I will be back closer on my easy days to the 10:30 mpm that I was running a couple of months ago. The key is patience and persistence. I know that this will be hard for a lot of you (as it is for me) but remember my goal is to keep you running. And if you don't follow the under 70% rule for you easy/long runs, you will not run your potential. You will either injure yourself or show up to your half marathon tired on race day.

So here's the first week's plan:
Sunday, Friday - off
Monday, Tuesday, Thursday - 4 miles easy (under 70% HRM)
Wednesday - 5 miles Tempo (80-88% HRM)
Saturday - 9 miles (under 70% first 7 miles, 70-80% last two miles)

-I will check in during the week with more on the Tempo run and Long run descriptions.

Weather Adjusted Running

Received a few questions on the Running in Hot Weather Blog. Since this is a concept that is rather neglected in running books and magazines, I thought best to give it more explanation.

Let's recap with my weather adjusted formula with humidity thrown in: "Pace Per Mile = 1+(Temperature – 60) + (Humidity – 50)% x Planned Pace"

Let's use an example. A runner that wants to run an 8:20 Pace Per mile in 75 degree heat and 75% Humidity would adjust his running time by the following calculation: 1 + ((75-60) + (75-50 x .1))% =1.175 x 500 (Pace in seconds) = 1.175 x 500 = 587.5 Pace Per Mile (or 9:48 MPM).

First, a disclaimer. I am not saying that it's time to pitch your heart rate monitors in the trash bin and replace it with this new adjustment for running. I am still in the camp that believes that HRM (Heart Rate Monitors) are the best technology device to assist runners in the past 20 years. That said I don't believe you should blindly follow any device, as we all have had HRMs that get affected by other wireless devices, battery strength, or syncing issues with the reader of the device.

I offer this Weather Adjustment as another tool in your arsenal for the sole purpose of my running column - - - that is, to keep you running.

If you are new to running, or even if you are a veteran, there are days that you feel like the run is twice as hard as others with no explanation. One reader was astounded at what I wrote with the question: "Are you saying that by running a 10 minute mile run as a training run during on hot, humid day during the summer, I can still realize a sub 1:45 hour Half Marathon in the fall?" That's exactly what I'm saying.

Let's break down what I'm getting at. I ran in 75 degree heat with 75% Humidity yesterday morning. When I looked at what I had to do for a training run, it was a 9 minute, 25 second pace per mile. Following my weather adjusted calculation; I set my training monitor to pace me at 11:04 pace per mile. Now, granted, the first mile this seemed almost turtle like, but by mile 5-6, I was feeling it, and my HRM was given me a reading like I was doing a 9:25 MPM.

So, why don't the running books push this concept more? For the life of me, I don't know why. Again, we are all an experiment of one, but I think everyone can benefit from this knowledge and use it in their training. Most running books have a section, maybe a chapter on it, but it's usually limited to giving you the warning not to run in that type of weather. Its good advice, but some runners that live in the south or in high humid areas don't have that option.

Remember that when you take on training for a time goal for a race, the recommended pacing time goals you are given are for certain ideal conditions. No coach worth his or her salt would ever expect their runner to do the same 8:20 pace per mile in 55 or 85 degree heat. By using the Weather Adjustment, you can still feel you have put in the same level of effort as running the 8:20 pace per mile as in perfect indoor conditions.

This adjustment becomes very apparent when the fall weather starts to go south. When you find the temperature drops below 60 degrees and/or humidity dropping to 50%, the 8:20 pace will still be challenging, but at least not unbearable. You will be glad that you didn't give up on your dream of running a sub 8 minute mile in the Half Marathon just because of the hot weather training runs that you had to do during the summer months.

Tempo Runs

I believe the most misunderstood, or maybe just the least known of running workouts, is the Tempo Run. What is it? Why do it? What speed? What distance? What day of the running week?

There are as many different descriptions of a Tempo run as there are running books out there. But I'll make it simple. A Tempo run is any run that you do to build up your aerobic endurance. So anything just below your anaerobic threshold and above an easy run falls into this category. From our earlier discussion, you'll remember your anaerobic threshold is about 85% of your heart max rate. So I'm talking about a run at 70-85% of HMR.

So how much of your weekly run should be a Tempo run? I have one weekly run on Thursday that I classify as a Tempo run. I warm up for 1.5 miles [approximately 15 minutes] then watching my heart rate, try to keep 4 miles at 150-162 [my anaerobic threshold is 163]. I also leave the last two miles of my long run for this heart rate range. I do this to train myself to be able to push it for my planned half marathons.

I am very disciplined in regards to the 163 heart rate mark. As soon as I hit 163, I slow up immediately until it drops down to 155 before getting into the running groove again. It's important to not change this run into a speed workout [anaerobic threshold or above].

For those of you that have watched the movie "Chariots of Fire", I follow my 163 rule by remembering one of my favorite scenes in the movie. It is the exchange between Coach Sam Mussabini and Harold Abraham as he explains the concept of over-striding for the sprinter. As he describes the effect of over striding, he slaps Abraham in the face saying: "Remember, over striding. Death for the sprinter. (slap) Knocks you back. (slap) Like that! (slap) And That! (slap)

In the same way, going into anaerobic threshold when doing a Tempo run defeats the purpose of the Tempo run. Leave the anaerobic threshold workout with the speed workout. Your training is hard enough without blowing your aerobic endurance workout.

For those of you just getting started with the Tempo run, I have a great transition method for you to find your tempo pace over the course of the weeks in your first training plan. When I got started on Week One of my 12-Week Sub-2 Hour Half Marathon training, I do my 400 meter pace at 8:00 MPM (Minutes per Mile) and the Tempo Run pace @ 10:00 MPM. The 8:00 MPM for my speed workout doesn't change but my Tempo speed will. I run at the 10:00 MPM until I can do the full four miles at that pace. As soon as I make it, the next week I move up pace by 10 seconds. So in this case, it would go to 9:50 MPM the next week. Again, each week, I keep the pace until I see my heart rate reach 163 and then I back off. If I need to walk to get the heart down, I do it. But remember, no going over the 163 heart rate.

You may look at this plan and think, 'Can you really run a 9:09 pace during the Half Marathon when doing a Tempo run at 10:00 MPM in Week One of your training?' The answer is yes. What you will find is that each week your tempo pace will get easier and easier to reach. For example, I'm in Week 6 of my training and already up to a 9:30 MPM. By Week 10, I should be doing a 9:10 MPM. If you do find yourself in Week 6 not being able to move out of the 10:00 MPM because of the anaerobic threshold, this is God's way of telling you that you're not ready for a 2 Hour Half Marathon.

I hope this helps you incorporate Tempo runs into your weekly workouts. They're a great way to not only build your aerobic capacity but also give you a test run for your coming race.

Using Heart Rate Zones for planning a weekly running program

Okay, we've gone through how to determine what our heart rate zones, MHR, RHR and anaerobic thresholds are. The obvious question is how do we apply this in a running program?

Well, here's the good news. Armed with this information, you now have everything you need to never waste one day running wondering if you are doing too little, too much or just enough effort in your running each day. Sound like this is worth knowing? Let's apply time tested training from the elite athletes and apply them to our training.

Simple rule to start with that can be applied to world class athletes as well as to the everyday runner. I call it the 70/20/10 rule. 70 percent of all your miles run should be at your 70% zone or less. 20% should be at 70-85% of your zone, and 10% [or less] should be done at 85% plus. There are some tweaks we will have to make, depending on what distance race you are training for, but overall, this is a pretty good rule to follow.

In the 1980s, Jess Jarver, an Australian track coach, came up with a hard/easy formula for all major distances. This formula was to give the runner a definitive guide on how much of their weekly mileage should be done in an aerobic vs. and anaerobic state. The distances and the ratios are as follows:

Distance    Aerobic/Anaerobic Ratio

¼ mile        18.5%/81.5%

½ mile        35%/64%

Mile        52.5%/47.5%

5K        80%/20%

10K        90%/10%

Marathon    97.5%/2.5%

Although, his study was silent on the Half Marathon distance, I've found the right ratio to be a 95%/5% aerobic/anaerobic blend.

There have been many studies done since, yet the ratios have remained relatively the same except for the 5K and lower distances. (For example, the anaerobic percentage is smaller - 16% for the 5K) I'm assuming most runners are running in the 5K and longer races, so these ratios are important in planning your weekly workouts.

Let's use an example of a runner that is training for a 10K race and putting in 30 miles a week in their training. Applying Jarver's formula, it would tell us that 3 miles of the 30 miles (10%) should be done in the anaerobic state. So to apply this to our heart rate discussion, this would mean that the heart rate should be in the 85% or higher range for 3 miles each week. Using my 70/20/10 rule, it would also mean that 6 miles should be in the 70-85% range, and 21 miles at 70% or less.

So to put this in a weekly schedule, Tuesday could be a speed workout of 12 - ¼ mile at 85%-max heart rate (with a 15 minute warm-up and 10 minute cool-down and ¼ mile walk breaks). Thursday a Tempo Workout of 6 miles (with a similar warm-up and cool-down). The weekend long run of 10-12 miles and all other days in the week at 70% or less of heart rate.

I hope the past week's discussion on heart rate training was useful in planning your running program. I'm sure you will have questions as you apply the discussion to your training. Feel free to contact me at marathonmadman@gmail.com with any questions as you incorporate it into your training.

Maximum Rate and Resting Rate Heart Rates

Before I begin, I do want to point that if you are just getting into running and haven't had a physical in a few years, this might be the time to do it. Before beginning any exercise program, you should just make sure that you do not have any condition that would preclude you from increasing the effort of this training. Now that I have that disclaimer out of the way, let's discuss heart rate maxes and resting rates.

 

The best way to determine Maximum Heart Rate (MHR) and Resting Heart Rate (RHR) is by having it read professionally. Most health clubs have some type of program that can do this for you. I have a membership at Life Time Fitness and they use the New Leaf program that will read your heart rate while performing stress tests at different speeds and inclines on the treadmill. You can also have this done at running expos or hospital outpatient or same day surgery centers. The running expos are probably not the perfect set up and the hospital is probably the highest cost. But any of these methods are more accurate than doing the poor man's method (described below). I highly recommend checking your local health club to have this done to get the most accurate reading. It will give you the anaerobic and aerobic thresholds that are invaluable for your training program.

If you cannot afford or do not wish to pay for the accuracy of these readings, here is the poor man's method. After putting on your heart rate monitor, warm up for 15 minutes and find a hill with a 10% to 15% incline that is at least ¼ to 1/3 a mile long. The object of this exercise is to get you to run up the hill for at least two minutes at you full all out. So after your 15 minute warm-up, run up the hill for at least two minutes as quick as you can without losing your running form. Your should be gasping for air when you finally reach the two minutes. Jog back down for two minutes before your next run. Watch your heart rate reading at least one full minute at the end of your run. Sometimes the heart rate monitor takes time to read what your heart rate's beats are. After four trials, you should have a good heart rate max, your top reading. If you can't find a hill [live in Kansas City for example] you can use the incline on a treadmill as they usually will incline up to 15% on most health club machines.

For resting heart rate, this exercise is a lot easier. After waking, put on your heart rate monitor [on the nightstand next to your bed that you put there the night before]. Stay vertical for at least 5 minutes, checking once each minute. Your lowest reading is what your RHR is.

Tomorrow's blog will give you a step-by-step formula for calculating your heart rate zones for your running program.