Sarah (Ima) re: HR & Heat

[endorphin_junkie]

Hey Sarah I asked the exercise physiologist (and marathoner) presenting heart rate training information your question about effects of hot weather conditions and HR. His answer was to add 4 or 5 beats to your maximum when training on days like today. He was quick to add hydrate, hydrate, hydrate but we already knew that;-)

He also said that he puts BodyGlide on his HR monitor strap but not on the sensors, he uses KY-Jelly or any water based gel on the sensors.

He gave us tons of information but I was the only geek taking notes I've got lots of searching to do on-line tonight....fun stuff!

Take Care
Laurie

 

[Imafitnessfreak]

Hi Laurie,

Thanks so much!! I have never heard to add 4 or 5 beats to your max! And the gel on the sensors, thanks for passing that one! I was going to BodyGlide the entire circumfrence of my rib cage!:7 I was wondering if that thing would just slide right down to my hips!!:+

I am so glad you picked up so much information and have all sorts of new, fun things to "search". Share the good stuff!!

Thanks Again!! Your a sweetie!:*

 

[endorphin_junkie]

You're ever so welcome Sarah I just might be needing a 'supersize' BodyGlide stick or a full BodyGlide mist with the ever expanding uses I'm hearing about and figuring for it. I'm glad that I was able to share a bit of information that was helpful to you, you've help so many folks here enormously.

Take care
Laurie

 

[toughYrun]

Laurie,

I realize this was info Sarah was asking for but after the experience I had this past weekend running a 1/2 marathon in the heat I'm finding it good for the post mortem I've been doing on my lame performance.

The body glide was packed in my bag but I forgot to put it on. I now have two red raw spots where the inside of my arm rubbed my shirt.

The hydrate, hydrate, hydrate advice was taken as I drank two cups of water all each of the water stops. I used Accelgel for my electrolytes.

However, I'm not sure I understand when you say to add 4 to 5 beats to my max HR. I was suprised to see that my HR was much higher than it normally would have been for the pace I was running. So I was thinking that I should have subtracted from my normal max HR. I'm confused!!!

Thanks!

 

[Mckmain]

Okay...I am a bit confused too...I have read a few Heart Rate Monitor books and nothing was ever said about in the heat adding 4 or 5 beats to your max?....I mean hey...your max is your max, there is no going over? I do agree that your HR could be a bit more elevated than usual. I believe mine is and as I remember in my 50K it was alot higher than normal for a trail run, which is one of the reasons I stopped. I was hydrated and used electrolytes but the elevation could have been a big factor.

Elaine...I use Accel gel too. Have you ever tried any electrolyte tablets for running in the heat? I have also gotten the raw spots inside of my arm......yuk and yeow!

 

[amyg]

You'll be working harder on hot days to keep yourself cool... so you should see the higher HR with less activity... which by my count means subtracting the 4-5 BPM to get the same level of output... right?

All I know is that your HR goes down if you're in water since there's something about how your blood density is affected in the water or something... so you can run as fast under water (like with a jogging belt) but not get your HR nearly as high.

Hmmm... I forgot what I was saying...

 

[Imafitnessfreak]

The way I intrepreted the **add 4-5 beats per minute** is that our HR will be 4-5 beats higher than usual. Say I run an 8:00 mile on a flat surface under comfortable conditions and my HR stays at about 165 beats per minute (I don't know what my HR is for an 8:00 mile, just a number). Then if I run that same mile at 8:00 on a hot day, same level of effort, then my heart rate would be 169-170 bpm.

That is what I took from the add 4-5 beats. This makes sense to me because I found myself very frustrated that my HR was as high as it was during my long run last (very hot) Sunday.

See the forecast for this weekend??? I may head out for my long run and never come back!! GORGEOUS weekend ahead! Low in the mid 50's...perfect running weather!

 

[endorphin_junkie]

Hey All Mea culpa! That was my mistake, I worded it totally wrong. Add 4-5 BPM to what the HRM says. He did cover the genetically preset nature of Maximum heart rate. Sorry for the confusion

Elaine, thanks for sharing your experience with the half this weekend, I have to ask, with all of the hydrating did you have to stop along the way to use the restroom. That is something I've been wondering about, will my body be using the fluids that I intake during the run so well that they won't get a chance to hit the bladder? I am also praying hard that the race won't land during my period, that would suck!

Thanks Ladies

Take Care
Laurie

 

[toughYrun]

Laurie,

That explains my elevated HR this past weekend. It was much hotter than what I am used to running in and it was a miserable experience, to say the least.

Drinking two cups of water at each stop was not what I normally do but I was THIRSTY!! I was somewhat dehydrated after, so no, I did not have to use the bathroom along the way.

Normally, I have four swallows of whatever I am drinking at the aid stations along the way and that has been plenty to keep me hydrated but not to the point that I have to use the bathroom.

Lately I've been drinking just water and eating Accelgel for fuel and electrolytes or drinking just Accelerade for hydration, fuel and electorlytes. I prefer and would recommend these over anything else. I don't have issues with my digestive system with these and they also contain a carb to protein ratio of 4:1.

For the science behind all of this I have found the book Runner's World Performance Nutrition For Runners by Matt Fitzgerald a great resource.

Anyway, thanks for the clarification. It really helps me to understand why I struggled so much in that 1/2.