True zone2, help?

Training Advice/Discussion 5k/10k

1 week ago 04/22/2024 9:13pm EDT

I did a 5k race in 26:30 and my heart got to 193bpm. After the first 7min it was 184bpm. From 8-26minutes it averaged at 186bpm. This is very close to a 30minute lactate test, in which you use the last 20 minutes of the 30 minute test to determine your zone2 HR. I had beet juice, modafinil, low sleep and caffeine before the race. This data would put my LTHR at 184bpm, making my Zone2 147bpm-166bpm. If I use the karvonen method(193bpm max and 65bpm resting) - my zone 2 is 138bpm-158bpm. If I use standard max hr method - my zone is 125bpm-142bpm(65-74% bpm). Most days, no matter how hard I run, I can't get my max HR to 193bpm, this just happened then because it was a race.

If I use Lactate Threshold method I have to run at 9:40min a mile or faster to be 147-166bpm.
If I use HRR I have to run at 11:00min/mile to be 138-158bpm
If I use maxHR method I have to run at 12:30 or slower to have 125-142bpm.

Some notes, in Jan I ran 27:30, From Jan till Feb, my training was 12:30/mile for my easy runs.
• In Feb I ran 26:30 - a 1 min improvement.
From Feb-March I ran 10-11min/mile for my easy runs.
• In March I ran 26:27 - a 3 second improvement.

The races were exactly 3-4 weeks apart.

Might it be, 10min/mile was too fast for my easy runs?

The runs when I was doing 12:30/min, it felt like I could do that run again. However, when I ran 10min and 11min/mile I did not feel like I could do that run again. Might karvonen and lactate hr methods be wrong for me? I also have not been able to get my HR to 193 again, I got it to 188bpm but 193bpm is very hard, I have to really be pushing to the max. Should I just use 188bpm max and standard 65-74% for zone2?

How do I know I am exercising in zone2? Yikes, help.
Regards,
fungames

This post was edited 3 minutes after it was posted.

1 week ago 04/22/2024 9:15pm EDT

re: fungames

1 week ago 04/22/2024 9:17pm EDT

re: Follow this advice

Follow this advice wrote:
#JustRunBaby

K, thanks.

1 week ago 04/22/2024 9:28pm EDT

re: fungames

You are missing the forest from the trees, your ball is off in the rough, lost in the weeds.

Why? Because you ask, “Might it be, 10min/mile was too fast for my easy runs?” without even mentioning what training volumes you are doing.

You sound like you want to take the long-term approach, and train in Zone 2, in a 5-Zone system. That’s fine, so just go jog in a manner that you can hold a conversation, and work up to at least 1hr of that per day.

In doing so, don’t worry what the heart rate is, but just monitor it, and over time (weeks and months) you’ll see the average HR drop while you are still able to hold a conversation.

1 week ago 04/22/2024 9:30pm EDT

re: duuuuude

duuuuude wrote:
You are missing the forest from the trees, your ball is off in the rough, lost in the weeds.
Why? Because you ask, “Might it be, 10min/mile was too fast for my easy runs?” without even mentioning what training volumes you are doing.
You sound like you want to take the long-term approach, and train in Zone 2, in a 5-Zone system. That’s fine, so just go jog in a manner that you can hold a conversation, and work up to at least 1hr of that per day.
In doing so, don’t worry what the heart rate is, but just monitor it, and over time (weeks and months) you’ll see the average HR drop while you are still able to hold a conversation.

And oh yeah, you’ll probably find that in order to hold a conversation while jogging, the Max Heart Rate method to determine your Zone 2 is fine.

1 week ago 04/22/2024 9:38pm EDT

re: duuuuude

duuuuude wrote:
You are missing the forest from the trees, your ball is off in the rough, lost in the weeds.
Why? Because you ask, “Might it be, 10min/mile was too fast for my easy runs?” without even mentioning what training volumes you are doing.
You sound like you want to take the long-term approach, and train in Zone 2, in a 5-Zone system. That’s fine, so just go jog in a manner that you can hold a conversation, and work up to at least 1hr of that per day.
In doing so, don’t worry what the heart rate is, but just monitor it, and over time (weeks and months) you’ll see the average HR drop while you are still able to hold a conversation.

Uhm, the training was pretty close to the same both months. Long run was about 10miles or 2hrs. Tempo run on Tue/Thu. The rest of the days were easy for 45min-60min.

Like this from my notes:
Sun: 2hr z2
Mon: 60min z2
Tues: 20min-30min z4
Wed: 60min z2
Thu: 20min-30min z4
Fri: 60min z2
Sat: 60min z2

I think you are right about the max hr method.

This post was edited 49 seconds after it was posted.

1 week ago 04/22/2024 10:05pm EDT

re: duuuuude

duuuuude wrote:
You are missing the forest from the trees, your ball is off in the rough, lost in the weeds.
Why? Because you ask, “Might it be, 10min/mile was too fast for my easy runs?” without even mentioning what training volumes you are doing.
You sound like you want to take the long-term approach, and train in Zone 2, in a 5-Zone system. That’s fine, so just go jog in a manner that you can hold a conversation, and work up to at least 1hr of that per day.
In doing so, don’t worry what the heart rate is, but just monitor it, and over time (weeks and months) you’ll see the average HR drop while you are still able to hold a conversation.

I should have said, “…and over time (weeks and months) you’ll see your average pace will drop while you are still able to hold a conversation), while the average heart rate is still kept in Zone 2.

Reply Replying to

Username

Password

Leave the password field blank to post anonymously.

Post Preview

By posting you acknowledge that you have read and abide by our Terms and Conditions.

Remember me on this device.

True zone2, help?

Of General Interest

This thread has already been deleted.

You have been subscribed.

True zone2, help?

Follow fungames

Block fungames

Follow fungames

Block fungames

Follow fungames

Block fungames

Of General Interest

This thread has already been deleted.

Reply Replying to

You have been subscribed.