If you don't warm up, you're missing out on efficiency and SPEED!

I decided I want to improve my running endurance. To measure this, I used a baseline test similar to the one proposed by Phil Maffetone that I will repeat at the end of the semester to determine any changes in endurance/efficiency. Today I strapped on a HR monitor, set the treadmill at 1% incline, and once I warmed up to a sustainable pace that kept my heart rate in the fat-burning zone (60-70% of max plus resting HR based on Karvonen calculation, which specifically for me is 139-152 bpm of a 190 max), I would time myself for 5 miles while staying in that zone. 

The big eye-opener of the day was how long it took me to get properly warmed up so that I held a steady HR at a steady pace within that zone. I started the treadmill up at a 12 or 13 min/mile pace, and my HR immediately jumped to 175. I didn't think it could possibly be correct, so I checked it with the handles on the treadmill and it confirmed the same number. It took me just over a mile and about 11 minutes until my heart rate came down to about 142. By that time, I was running at a 8 min/mile pace. 

To summarize.. I started at 12 min/mile with a HR of 175, and 10 minutes later I was running 4 minutes per mile faster but with a HR of 30 bpm LESS. 

Morale of the story: Warm up before racing. If you don't warm up, and head straight into your race pace, whatever it may be, you'll immediately go anaerobic and be at a much lower level of efficiency. Ultimately, you will be slower and someone else will take home your medal.

Details below: 

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Goal:  To improve running endurance and efficiency in the “fat-burning zone” so as to increase overall speed and reduce overall time in an ultra-marathon.

·         Method

o   Using the Karvonen method, I calculated my maximal heart rate to be 190 bpm based on a resting heart rate of 62 bpm.   The Karvonen fat burning zone is 60-70% of maximal heart rate added to the resting heart rate, which for me is 139 – 152 bpm.    To measure running efficiency within the fat-burning zone, I performed a baseline test that will be repeated at the end of the semester to determine any changes. 

·         The Test

o   Set a treadmill at 1% incline.  Perform a warm-up until settled into the target HR zone, and record the time it takes to run five miles while staying within that zone. 

·         Baseline Test Data, 5 miles at 1% incline:

o   Date:  2/18/14

o   Equipment:  Student Center Lifetime Fitness Treadmill, Altra Torin shoes, Garmin 305 watch/HR monitor

o   Results

§  Time:  40:40

§  Avg Pace: 8:08/mile

§  Range:  8:00/mile – 8:13/mile

§  Avg HR: 146

§  Range:  139 bpm – 150 bpm

o   Observations

§  It took me much longer to warm-up than anticipated.  I initially set the treadmill at about a 12:30/mile pace, and my HR immediately jumped to 175.  It took about a mile and 11 minutes later to bring my HR down into the fat burning zone where it would hold steady at a pace that was over 4 minutes/mile FASTER.  This shows the importance of warming up before a race.

§  My heart rate started creeping up ever so slightly as I continued on forcing me to slow my pace by a few seconds per mile twice over the course of the test, from 8:00/mile to 8:06/mile to 8:13/mile.