marvinct: Welcome to the thread and also the the world of running.

Tempo run is is running at a pace that you are comfortable at but yet still your body still produces lactic acid at the same time. I recommend it do be done at a 70% from your Max Heart Rate and in a minimum time of an hour. The benefits is that you will be able to run and last longer with substential trainings as tempo runs is aimed at building endurance.

hi all,

Stock of BodyGlide, Nathan race and booster belt plus Wright Socks w Anti-Blister all arrived liao. Will update pricing later.

Great to hear

Btw ccube, what time will you be available this Sat at the carpark?

i shud finish my run by 0800, so shud be ard fr 0830 - 0930

Nice!

I'll time my run to finish at that time so I can meet you

thanks

Hmm, how to know my max heart rate? my current heart rate when i run is approx 165, but if i were to up my pace i think my heart beat will go up too, though unsustainable. If i do a sprint, i am sure it will be even higher, for a brief period. Is that considered as max heart rate?

thanks

Hi guys..

i m debuting me first half/ competition in the GE hence me tapering week has started..

i m doing a little research on tapering..if there are any of u out there hu have quries check THIS out

marvinct: To know your Maximum Heart Rate (MHR), the most common formula is 220 - Your age. Why 220? Cause that's the average heart rate when we all come out of our mother's womb.
Example. Your age is 20 yers old. MHR - 220-20=200. Therefore, your MHR is 200. Get 70% out of there as I recommended for tempo pace.

phoenix: using ur formula i should be doing my tempo run at 135bpm. haha dun know wut pace would that be, but i reckon quite slow. will try it out.

thanks again

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This is the most common formula to determine Ur MHR. It's called the age method, & what U get is pretty much a theoritical MHR. There are other methods to determine Ur training zones that involves tests on a treadmill or running track. In cycling, one of the more common method is the Conconi test, named after Francesco Conconi, an Italian doctor who revolutionized zone-based training. There are also other methods to determine Ur training zone benchmark, there are AT (anaerobic threshold) & also LT (lactate threshold). AT is the more common benchmark, used by the former US Olympic cycling chief coach, Chris Carmichael. But those methods are meant for pros, for us the common road warriors or athletes, the age method is sufficient.

But I've had cases of going really, really high during my workouts. Yesterday during my run, I hit 190 during a hillsprint (my age-based max is 187). There was one time in a race in Malacca, I hit 210 with my Polar Edge. I ended up getting oxygen in the paramedic's ambulance.

This post has been edited by tenno: Jan 9 2009, 04:56 PM

wow, i never knew about tempo run i just run... i'm attempting GE30KM and just hope i could finish it within the qualifying time of 3h30m.

Btw, how can i calculate my heart rates the traditional way? i've got no techie stuffs to assist based on my age, my MHR should be reading 195.

hArlo my fellow runners

I did;

Distance:25km
Time: 2hr 40min?? i knw i m slow
Venue:Lake Gardens -6.00am

Summary:
I had a great run with the people of the pacemakers network, hving said that plz do nt think i ran along side them as they are way too fast. I ran last in the group with a super fast female runner; May Ping (i think aka Ameba; Saiful's gf) and she I barely had her in my sight. She picked up her pace I think in the last 2km -3km or so and I completely lost her hence lost my way and to make matters worse, felt a cramp coming...but...managed to get bk to lake gardens by asking passer bys and complete the run..

Words to Sum up todays run:
1. Great
2. Looking forward to the next LSD with them
3. I have a reason to wake up early
4. Met a lot of celebrity runners

To learn more abt the pacemakers network, click here
They are a friendly bunch and ever ready to share their knowledge

This post has been edited by d3vilzzzz: Jan 10 2009, 10:53 AM

Just use the age-based method la, 220 - Ur age. That shud do it. Just remember that the MHR is a benchmark number that U shud use to calculate Ur heart rate training zones. Dun freak out if suddenly Ur heart goes above MHR, it is possible.

yeah, based on the my age i should be reading 195. but how do i count it when i run leh?

When running, U'll need a heart rate monitor la friend. Get those with wireless transmitters placed on Ur chest with a chest strap. Models include Polar (the most popular & widely used, with the most variety), Suunto, Timex & Mio. These provide real time, ECG accurate reading with the least obstruction during Ur workout (put the transmitter on, then just forget about it, readings will be on the wrist unit).

Mio also has some models that comes without chest-strapped transmitters. But U'll have to place Ur fingers on the wrist unit to get a reading. Casio also have a couple of models similar to this. But just think about it : While running Ur gonna have to place Ur fingers on the wrist unit, take Ur eyes off the road, wait a few seconds before U can get a reading. Sounds cumbersome ? Wait till U try it. & at the price (around RM240 - 280), there are some Polar entry-level models at similar prices. Right now Fitness Concept is having a sale, 15% off for selected Polar models (mostly entry level ones). Check out our Garage Sale thread as well, DaviS sells Suunto & Polar models.

I just got myself a Timex Zone Trainer HRM from a store in Midvalley. It was RM446, got it at 15% off, I paid RM379. It's got most things, U can set Ur training zones, time spent in zone, min, avg & max HR, calorie counter, 27 lap split lap times, the works. I've been very satisfied with it. Not to mention I'm a Timex fan, the Zone trainer is my 6th Timex model.

If U dun have a HRM, then it's very difficult la. U have to manually calculate it, place Ur index & middle finger on Ur wrist, & start counting la. I dun think I can do it while running.

This post has been edited by tenno: Jan 10 2009, 03:24 PM