Flannery Posner

Training for Half Marathon

By: Flannery Posner 

Four years ago, I decided to train for a half marathon simply to see if I could do it.  Prior to the training, I could not run more than a mile at a time. I learned a lot about myself by training for the half.  I learned that I had been trying to run too fast which is why I couldn't run very far, and I also learned that I was tougher than I had ever given myself credit for.  That training period fostered my love of running.  After having my son in 2011, I had to basically start my cardiovascular training from square one, but I found that my toughness had stayed with me. I started slowly by walking every day with Mikey.  Once Mikey was old enough, I put him in the jogging stroller to go for short jogs. When I finally got my stride back, I felt that same need for a challenge that I had four years ago, and decided to train for a half marathon again.  I have to get up early everyday to train, but I find that I'm a better mom and person when I've made some time each day to do something good for myself.  I want to set a good example for Mikey for a healthy life, and I want to take good care of myself so I can always keep up with him! When I (hopefully) cross that finish line on November 3rd, all of the early mornings and long, tough runs will be worth it!

How Many Times A Day Does Your Heart Beat?

By Dana Neer

Your Target Heart Rate is the Key to Fitness!

On average, the adult heart beats 104,000 times and a child’s heart beats around 150,000 times per day. 

Oh so clearly I remember my very first collegiate cross country practice in the mid 80’s.  Upon arrival to campus and quickly immersing myself into the new culture, I enjoyed being introduced to my teammates.  We all attentively listened to the details of our training for the day – a twelve mile threshold run at pace.  Our coach specifically stated what pace that should be for his young harriers, each of us directed to keep our heart rates between 170 – 175 beats per minute.  He had a certain target in mind and we were to adhere to it.  Blame it on our youthful enthusiasm and competitive spirits, because we heeded not our wise coaches instructions, but instead gaited out at near race pace speed knowing full well the impossibility of maintaining for the entire distance.  While running, I constantly heard my high school coach’s voice in my mind and his famous words “Know the reason for the workout, know the right pace for the workout.”  Fortunately his advice stuck as I slowed down, maintaining my speed to the finish.   I was learning a valuable lesson, one that would assist me in my personal training and coaching for many years.   That lesson: training at a specific heart rate is the key to fitness.

How hard do you have to exercise to become fit?  Answer, hard enough to maintain your heartbeat within your target heart rate zone for the duration of 30 minutes, at least four times per week.  A person’s target heart rate is a percentage of the maximum heart rate.  A person’s maximum heart rate is the age subtracted from 220. 

Maximum Heart Rate = 220 – Age

Thus, the maximum heart rate for a 45 year old is 175 (220 minus 45 equals 175).  For moderate-intensity physical activity (walking, jogging, slow biking) a person’s target heart rate should be 50% - 75% of their maximum heart rate.  Therefore, a 45 year old should maintain a target heart rate between 82 and 120 beats per minute. 

Target Heart Rate = Maximum Heart Rate x 0.5% to 0.75%

For vigorous-intensity activity (running, swimming, elliptical, fast biking) the figure is 75% - 85%.  A rate between 135 and 150 beats per minute would be the target heart rate for the same 45 year old.

Target Heart Rate = Maximum Heart Rate x 0.75% to 0.85%

You can check whether you are exercising within the heart rate zone by stopping your exercise briefly to take your pulse.  Take a 10-second count of the heart beats, then multiply by 6 to obtain your rate per minute.  Or, if you do not want to stop exercising remember this rule:  If you can carry on a conversation while exercising, you aren’t working hard enough.  If you have to stop and catch your breath, you may be working too hard.  Pace yourself and aim for the lowest part of the target zone first and gradually build to the higher levels during the first few months. 

The figures below may help you find your target heart rate zone.  These are averages so use them as general guidelines. 

	TARGET HR ZONE	MAXIMUM HR
AGE	50% – 85%	100%
20 yrs	100 - 170 bpm	200 bpm
30 yrs	95 – 165 bpm	190 bpm
40 yrs	90 – 155 bpm	180 bpm
50 yrs	85 – 145 bpm	170 bpm
60 yrs	80 – 135 bpm	160 bpm
70 yrs	75 – 130 bpm	150 bpm

Cardio vascular exercise is any type of physical activity that causes the heart to beat faster and lungs to breathe harder.  If your heart is exercised regularly it becomes strong.  Regular cardio training makes the heart and lungs work harder, causing them to become more efficient in delivering oxygen-rich blood through the body.  As a result, the heart muscles become more powerful and able to cope with every day tasks and extensive physical exertion.