Bringing some science into running
By clive on May 06, 2008
This weeks race was Y Garn in north Wales and my 1st race as a member of Eryri Harriers. This was a shorter race, 3 miles and 1500ft where you run/walk up a mountain to the first check point and then struggle to follow the markers in the mist down a different route to a second checkpoint and then to the finish.
As noted last week, I got myself a heart rate monitor and this is the 1st race to put it and the learning from Jon the PhD student at Aberystwyth University Sports Sciences Department into practice. Earlier in the week I spent 45 minutes running on a tread mill where Jon took a blood sample every 5 minutes then increased the tread mill speed. Combining a record of my heart rate with the blood glucose levels, etc he suggested a number of heart rate thresholds not to go above. So for longer distances taking much longer than an hour stay below 156 beat per minute and with 171 as my max heart rate, for shorter events such as the Y Garn race stay around 165.
For the race on saturday I set an alert if my heart rate went above 166 on the way up and tried to keep above 160 which worked really well, I kept close to my sustainable limit uphill and had reserves for the downhill. I just ignored the monitor alert on the way down.
Next planned race is in 2 weeks time, Sarn Helen near Lampeter which is a little longer at 16 miles and 3000ft.