35 mins steady @ 93% MHR? How dangerous?

[pintoca]

OK folks,

I normally stay 45mins @ a much natural 75-82% MHR and that is not a problem at all (ellyptical).

Yesterday however, I decided to go out and run a bit (nice day outside and all that, no need to stay indoor).

I haven't run in a bit, first thing I notice: pulse shoot up past 75% in the first 3 mins and then climbed all the way to 93% where it stayed constant for the whole of 35min.

It didn't feel particularly hard (I had a nice front breeze to cool me off) and I was even pushing a stroller (tee hee). My legs were burning a bit, but I basically went through that, since I thought "OK, I just need to get the knack of running again"... no splint shins, no nothing.

After 35mins, however, I started to get worried about my heart... pumping at that rate for that long, I definitely don't want to die running pushing my son stroller.

Question is: How dangerous is this? I train about 5 times/week and do cardio at least 4-5 times a week as weel, so my heart should be OK. Is pushing it this hard for that long dangerous?

Would you consider this HIIT as well? even thoug there were no intervals, but steady state at that rate?

K for advice.

 

[Dial_tone]

Well, it's definitely HI, if not HIIT. Some people are just like that. I'm able to train at high %'s also. I'm a better cyclist than runner since I do it more. My comfort level on a bike can go as high as 90% but running I'm hurting over 80%.
I repeat a 4 mile loop on my bike. There is a climb on it that pegs my HR at 98% for about 5 minutes. I am definitely hurting at that point but not as much as I would expect considering its near max.
I start early season doing two 10 minute AT intervals at 80-85%. I gradually build up to a single 30 minute interval. If you can do it I see it as a good thing. I wouldn't push that hard 5 days in a row. I would put an easy day in the middle and stay under 70-75% tops.

 

[Synpax]

Two things:

Unless you have some pre-existing condition or have a severe dietary issue, your body will not run itself to death. You will collapse and recover before you can run yourself to death.

You have no real certainty of what your MHR is. Yes, use that rule if you have nothing else. But to really find it out you need to get it tested.

Oh, and HIIT is the stupidest thing ever and does nothing for weight loss and almost nothing for fitness unless you are competing in 100 meter dashes or are using it as a small part of a much larger endurance training scheme. There is no science behind HIIT - it is a creation of the Male Answer Syndrome bywhich men who have no qualifications in anything have no problem backing a theory up to the hilt because they saw it stated on the internet by a guy with an icon that has more muscles than they do.

Repeating: HIIT is teh ghay.

 

[Dial_tone]

Well, I agree HIIT does little for fitness but anything thtat burns calories will help with weight loss. I think if you're just trying to lose weight then staying between 70-80% is ideal. Not so good for endurance training but ideal for fat loss.
I had a great day on the bike today. 3 sets of hill intervals and I was able do all three in a bigger gear than last week.

 

[MikeMartial]

You have no real certainty of what your MHR is. Yes, use that rule if you have nothing else. But to really find it out you need to get it tested.

Exactly. What people think their MHR is, and what it Actually is are usally two very different values.

A few years back I was doing a VO2 max test on a stationary bike. I ended up hitting a HR of 205 at one point. While I was godamn bagged, I wasn't anywhere near total failure. Going by "the books", my MHR should have been 190 BPM.

The kinesiologist was a bit surprised, but he said some people just have ranges that don't fall within the normal values.

 

[MikeMartial]

Oh, and HIIT is the stupidest thing ever and does nothing for weight loss and almost nothing for fitness unless you are competing in 100 meter dashes or are using it as a small part of a much larger endurance training scheme.

HIIT is one of the only ways to increase your VO2 max, Synpax. I'm surprised you didn't know this.

Example: Biathalon athletes. Known to have the highest VO2 max; the stop/start nature of the sport is essentially HIIT in itself. Studies have shown that such training improves VO2 max, lactate threshold, and economy, faster than steady endurance training. Which would explain why marathon runners don't have extraordinary VO2 max levels.

 

[Dial_tone]

HIIT is one of the only ways to increase your VO2 max, Synpax. I'm surprised you didn't know this.

Example: Biathalon athletes. Known to have the highest VO2 max; the stop/start nature of the sport is essentially HIIT in itself. Studies have shown that such training improves VO2 max, lactate threshold, and economy, faster than steady endurance training. Which would explain why marathon runners don't have extraordinary VO2 max levels.

Interval training is essential to increasing VO2 max, but NOT HIIT. People here talk about doing HIIT intervals of shorter than 30 second duration. That will not increase VO2 max by much.


The following are samples of Astrands (a work physiologists) workouts for improving oxygen uptake :

* (1) - Run at maximum speed for 5 minutes. Note the distance covered in that time. Let us assume that the distance achieved is 1900 metres. Rest for five minutes, and then run the distance (1900m) 20% slower, in other words in six minutes, with 30 seconds rest, repeated many times. This is equal to your 10K pace.
* (2) - Run at maximum speed for four minutes. Note the distance covered in that time. Rest for four minutes. In this case we will assume the you run a distance of 1500m. Now run the same distance 15% slower, in other words in 4 minutes 36 seconds, with 45 seconds rest, repeated several times. This approximates to a time between the athlete's 5K and 10K time
* (3) - Run at maximum effort for three minute. Note the distance covered in that time. The distance covered is, say 1000m. Successive runs at that distance are taken 10% slower or at 3 minutes 18 seconds, with 60 seconds rest, repeated several times. This approximates to your 5K time.
* (4) - Run at maximum effort for five minutes. Note the distance covered in that time. The distance covered is 1900m. Rest five minutes. The distance is now covered 5% slower with one and a half minutes rest. This is approximately 3K pace for you, i.e., five minutes 15 seconds/1900m
* (5) - Run at maximum effort for three minutes. The distance covered is 1100m. When recovered, he runs the same distance 5 per cent slower, i.e., three minutes nine seconds/1100m, with one minute rest, repeated several times. This is at 3K pace.


As discussed in common training mistake #1, to improve your VO2 max you need to accumulate time running at, or close to, your current VO2 max. Your aerobic system, however, doesn’t reach VO2 max as soon as you start an interval. It can take up to a minute for your cardiovascular system to work at its maximal capacity. If you run intervals of 400 meters or less, therefore, you will not accumulate much time in the optimal intensity range. The best way to rack up time at VO2 max over the course of a workout is to run intervals of two to six minutes duration.

http://www.worldar.com/endurance/vo2max.htm
http://www.copacabanarunners.net/i-training-mistakes.html

 

[MikeMartial]

Excellent post, and thank you for the clarification.

 

[parameathead]

93% for 35 minutes is not dangerous at all.I work as a firefighter and it is common for our heart rates to be 100 to sometimes 110% of our max.Sometimes for 30 plus minutes.But ,the question is how fast were you running.If you were only running at a moderate pace,then maybe your cardio sessions have not been challenging enough.

 

[deputycag]

If your healthy you should be OK. As a cyclist I do Time Trials and Uphill Climbs that last about 1 hour and HR is at 100-105%. To give your best effort you should be pushing your limits. But it takes good training to teach your body how to sustain the effort. I usually do smaller blocks of 4-5 X 10 at this effort before the event.