What Makes an Ultra Runner?

Back Creek Trail - Mount Diablo

It has finally happened, in the September and October issues of Ultrarunning Magazine my two ultra distances are listed:  The Dirty Dozen 12 hour which I completed just over 40 miles and the Mount Diablo Challenge 50K.  It is funny that it took having my name and times posted in this magazine has provided some validation that I completed these distances.  That, and now seeing my name on Ultrasignup.com, has kind of made me think of myself as an ultra runner.  But really though, at what point can you call yourself an ultra runner?

You see, I have no problem calling myself a marathon runner.  I have completed 6 marathons and just signed up for my seventh. While they were mid-to-back-in-the-pack finishes, I can say that I trained for them  focused on the goal and feel good about each and every one of them.  I can even say that at completing my first, when the announcer proclaimed that I am one, at that moment I was one.  Let's face it, the statement that 1% of all runners ever try or complete a marathon makes you feel proud of the achievement.


However, I can say that I have been struggling with the whole idea that I can call myself an ultra runner.

So what makes an Ultra Runner?

By definition, an ultra runner is anyone who completes a distance greater than 26.2 miles.   OK, so by definition, that fits. Yet I feel I need to qualify what I have done by saying that I have run ultra distances instead of calling myself an ultra runner. 

There may be a couple of reasons for this.  First of all,  I do listen to a lot of podcasts (Trail Runner Nation, Ultrarunnerpodcast, Endurance Planet, and Endurance Trail) which do focus more on the 50 miler to 100 mile distances.  With such focus on these distances the measuring stick for what makes an ultra runner at these distances.

This was further reinforced when I volunteered at Western States this year.  Many of the volunteers had completed at least a 50 mile if not a full 100 in their running career.  And here I was talking about how proud I was to have finished my first 50K.  How droll!

Secondly, there has  been a lot of discussion, both on the podcasts as well as in print, that there are quite a few people joining the sport at the 50K distance.  This takes the word ultra out of the word ultra if you know what I mean.

I would like to suggest however, that the definition is more general than it seems.  I know quite a few trail runners that I would categorize as an ultra runner.   These may be runners who may run races every weekend to those who just enjoy the challenge of running really tough terrain.

For example,  there are quite a few in the Bay Area trail running community that I know ( and I would say this applies in general) that may run distances from half marathon to full ultra at least twice if not more during any given month.  These are not flat races either.  One example, one fellow runner will have run  two of the toughest half marathon's in the Bay Area (Coastal Trail Run's Diablo and Brazen Racing's Rocky Ridge) with combined elevation of almost 8K feet within a month.  This is not to mention all of the other races (you name the distance) he has completed year-to-date.  Yes he has ultra distances under his belt and I would definitely consider him an ultra runner for those distances; however, it is even more amazing is how he is able to carry the combined mileage through the year.  If he had never done an ultra distance race, would he be any less of an ultra runner?

Another example are those who are just running and mastering "their" though  trails.  An example of this can be when you pick that trail, not really associated with a race or training, that is challenging just to do it, like my recent run up to the top of Diablo and back down through some of the most awesome but narliest  technical single track that I had run in awhile.  While it was only 13.6 miles it had a combined elevation gain of over 5,100 feet. Am I any less of an ultra runner?

I use both of these examples to compare against someone who may train for a three or four half marathons or one or two marathons a year pretty much on a flat course.  Yes, completing these events is a huge accomplishment and I do not want to take away from that.  However, to use the basic definition of what an ultra runner is against this benchmark is pretty weak. The basis of a traditional half or full marathon is about speed in a somewhat controlled course with somewhat controlled conditions.  Yes each course is different; however, your overall pace is not necessarily affected by a steep grade or rocks in the road.


So I will ask again, what makes an ultra runner?  It really comes down to no set definition but really how you want to describe your achievements.  Yes I am an ultra runner, not just because of the two ultra's that I have done.  While I love that I have been acknowledged for these achievements in Ultrarunning Magazine, I do not need it as validation of that achievement.  While I definitely see more 50K's and even a few 50 milers in the future, I have no desire to run 100 milers and that is just fine with me. But with the type of terrain I choose and the difficulty of the course (both in races and in just my average run of the mill outings) I just don't fit in the 99% either.

Yes, I am an ultra runner!

Goonies Never Say Die....Lagoon Valley 5K, 10K, Half Marathon Recap

It was family race day on Saturday for Brazen Racing’s Lagoon Valley 5K, 10K, and Half Marathon.  With family members in each distance there was fun for all.  This would be my daughter Sophie’s first 10K, with over 1K feet of elevation gain, and the second race in as many weeks for my wife and I.

Emma swinging like a Goonie!

As I have said in previous posts, Brazen Racing is a first class trail racing company, and this course was no different.  Located between Fairfield and Vacaville, the trail included a lot of fire trail as well as some decent single track, balanced with a flat run at the beginning around the Lagoon.  The theme of the race was tied to the motto “Never Say Die” from the 1980’s movie, The Goonies.  The kids love the movie The Goonies, so to get the kids in the proper mood (and to properly wake them up at 5:30 in the morning) I looked up the Cyndi Lauper video and had them watch it.  If you haven't seen it, the video includes the cast and many of Lauper's wrestler friends like Rowdy Roddy Piper and Andre the Giant.  You can watch it here.

My daughter, Sophie, had a wonderful time for her first 10K.  At 8 years old (at the time of the race, she turned nine yesterday), she was smiles from beginning to end.  This is actually a major accomplishment for her and finished 1:43.  She has run a lot of 5Ks and she actually beat her sister’s first trail 10K by 2 minutes.  

Source: Brazen Racing Volunteer

Beth ran with Sophie for support.  With the 30K the previous weekend at Canyon Meadows, this was a fun run for her just to see how far she had come from running similar races.  She found herself powering up hills that a year ago would have been more challenging.  A lot of this has to do with her training on Mt. Diablo. She has been averaging at least 5K to 8K feet of elevation gain per week and it is paying dividends. In a lot of ways, she felt Sophie’s pace a bit challenging; however, she loves running with the girls and they had a great time.

Source: Brazen Racing Photographer

Emma did well too on her 10K.  She had taken a nasty spill prior to the race on a rope swing.  It had knocked the air out of her, some scratches on her back, and left her with a sore arm.    She spent the run most of the time with another runner and finished at 1:30.

Source: Brazen Racing Photographer

Myles ran the 5K with a family friend, Tessa, 100-miler Ryan’s wife.  Myles took a couple of spills himself during the run; however, kept a good pace.  At 6 years old, he is beginning to be a good little runner, when he is in the running mood.  He did well at 53 minutes.

Source: Brazen Racing Photographer

This brings me down to my performance for the trail half-marathon.  As stated in my last post, I was shooting to be under 2:30.  With my PR on a road marathon at 1:51, I had yet to crack below 2:30 with any trail half marathon.  Considering ran atrail 30K the previous week, which I PR’d at also, I thought that a 2:30 goal was achievable, but there was a strong likelihood that it wouldn’t be this course

This course was a double loop course with over 2K feet of elevation with a bunch of single track.  On paper, this course is deceptively a challenge. The race did begin like the others, a flat run around the Lagoon and was humbled by how many people were passing me.  Knowing that I would probably catch up with a lot of these folks on the hills, I kept my conservative pace.  The first hill was short but steep.  On the other side, there was a bit of technical following the big climb.  The climb consisted of fire trail, single-track, and switchback.  I too have been a beneficiary of running Mt. Diablo and powered up  the hills and back down to the beginning of the loop for a second go time around.  

I felt strong on the run and was keeping a close eye on my time.  I knew, unless I spent too long at an aid station or got a serious cramp, there was a real strong possibility of finishing under 2:30.  I had revised my aid station strategy for this race to be closer to how the aid stations would be paced on the 50K, which meant one stop.  I did take a Gu at one point and downed it 3 miles from the aid station.  I also did take a minute or so to empty my bladder before the final decent.  The final half mile was also deceptive, since you are running parallel to the finish…up hill.  As I turned onto the trail that would take me back to the finish, I was greeted with the sign “Never Say Die.”  

Well I exceeded my goal and finished at 2:28!! At an 11:21 minute mile, this time is actually better than my best trail 10K pace by a few seconds.  Also my legs felt great and ready to go further.  It is insane to me to think that I had run the 30K just 6 days prior.  And I feel great today, with to tiredness.

While this race was a personal accomplishment for me, the real emphasis is that this is an activity that we have chosen to do as a family.  I am really proud of my family and never thought that I would have kids that like any physical activity, I didn’t at their age.  Are we good? No, not really.  And we have no aspirations for our kids to be the best runners out there.  What we hope is that they use these events as a challenge and to set goals, but more importantly, just have fun!

 It hit me yesterday that there is less than 19 days before the 50K. Beth and I will be running on Friday and Saturday this week, then on to the taper for the Diablo Challenge50K.  I am so excited.

The First Mile....The Hardest Mile!

I feel amazing after the run the 30K last Sunday!  In the past, if I had run a trail run with that much down hill I would finally start to get my walking legs a couple of days after the run and wouldn't begin with slow running after 5 days.  I haven't had any problems this time around, with me being able to do my speedy Embarcadero run at 9:16 minute miles.  What is even more incredible about yesterday's run was that my pace for the final 3/5 of the run was all around 8:45.  

But I will have to say, that first mile-and-a-half was a bear.  There was a little bit of residual tiredness.  And mentally, knowing that I am going to be running a trail half marathon on Saturday, I could easily rationalize cutting my run short.  However, there is something I have come to learn about the first mile to two miles:  if it is not race day, the first two miles are just a warm-up.  


It makes since, on race day you are full of adrenaline and and your legs feel great.  However, you run the major risk of going out too fast and burning out too soon.  On training days, you don't have the adrenaline coursing through your veins, and at times it is just shear will power to get out the door.  Especially if you are running something flat and not challenging like the Embarcadero.

In fact, if you Google "why the first mile is always the hardest,"  you will find tons of links.  Some of the tips are:

• Don't time your first mile
• It is ok to start off with a brisk walk, or slow run
•  And finally, at the end of it all, the first mile is always going to be the hardest, learn to accept it and you will be fine

I remember the training for our first few marathons, my wife and I would run a local paved trail, the Ironhorse, to get our long miles in.  Trail choice was dictated to being able to push one of our daughters and our son in the double jogging stroller while our other daughter would ride her bike.  It would make for interesting 22 mile runs to say the least.  But again, with the exception of an unnoticeable uphill grade for the first half of the run, it was flat.  We never did hill training in the truest since of what you are supposed to do.  And it showed in our San Francisco Marathon times.  

While we were training for these marathons, we would still face the issue of the first mile or two on our shorter runs when we were training for those marathons.  In fact, one of our favorite trails was a loop around the Lafayette Reservoir.  This is a 2.8 mile loop with some hills.  However, we found that the first loop was always the hardest, and we would hit our stride on the second or third loops.

But going back to the first mile.  The first mile will always be your hardest mile.  I remember someone I used to work with ask me about running.  He had witnessed my weight-loss as well as our entry into marathon racing.  He said he ran a 1.5 every other day but felt winded by the time he was done.  Now mind you he was a 4 pack a day smoker.  But I started to see a reoccurring theme with other runners.  Many runners stop right as I knew I was done warming up.

I know a lot of this goes back to conditioning.   But as you increase your mileage, for me, one constant is that if I can overcome the first mile or two in my training I am in it for the long haul.  In fact, there is a lot of times that I am feeling my best at mile 10, 15, or 20.  And I do not feel, even if I am real speedy, any run over 3 miles as a good training run.

So I am really confident that training is on target now.  My target for the half tomorrow, as I stated in the previous post, is to be under 2:30,  and to really shoot for under 2:20.  The Lagoon Valley Half Marathon is listed as one of Brazen's tough half marathons with over 2K feet of elevation.  So if I meet my targets I will be extreamly happy.  

At the end of it all, the first mile is always going to be the hardest, learn to accept it and you will be fine!  Now, I just need to tackle the first mile!

Trail Running Partners

I love running with my wife.  I will say that a hundred times and will never get tired of saying that.  We run at each others pace, we know how to challenge one another while also understanding when to back off when one of us is struggling a bit more than usual.  We run all of our long distance races together.

Up to this point I rarely have run with anyone else.  In fact, with one exception, I really haven't run with anyone else but my wife until recently.

To get prepared for the 50K and to build up my base, I have been running trail runs with my wife on one day and a couple of my guy friends on the other.  I have had an invitation to run with them over the last couple of years but have declined because running is really a family affair for me. 

I will have to say, to some degree I enjoy running with them, that is after the first 2 mile warm up.  Their preferred trails are over in the Briones Regional Park.  This is part of the lush hills to the west of the Diablo Valley.  It is full of green rolling hills, oak forests, and some pretty awesome single track.  The hills are more of a steady climb with some short drops and turns.  I am always afraid of getting poison oak during the run (getting my first exposure to it hear a couple of years ago).

You'd be quicker if you'd stop taking pictures of cows!

What is good and bad is that they are running at a quicker pace than I am up to. Good in that I am changing things up. Bad because with a month off due to the calf and toothpick injuries, I am the one lagging behind.  In fact, one of the guys runs the hills with so much gusto that I rarely see him.  That said, I do see my speed picking up and the last run was pretty fun.


I have read that to improve in your running, it is good to change up your terrain, speed, and even who you run with once in awhile.  Trail Runner Nation did a podcast on picking running partners, you can find it here.  Also, Inside Trail blogged recently when run with people on your favorite trails and the results.
 I do have to say that while I enjoy running with the guys, I still prefer running with my wife.  We run Mt. Diablo and Pine Canyon (Castle Rock Regional Park) and enjoy the time we spend together.  In fact I have taken this coming Monday off so I can run with her. In fact, I feel a bit bad when I am not with her, I don't enjoy the run as much.

Hey Bud, want to run with me?

Running with the guys is great because it has an element of competition and comrade.  However, it is this type of competition that had me getting "C's" and "D's" in P.E.  So my ego does take a hit.  And lagging behind definitely erodes the confidence.  Running with my wife; however, is about partnership and accomplishment.  It is time we spend together.  It is more tied to my why for running.





So how do you chose your running partner?

Back to the Trail!! Castle Rock to the China Wall and Back

So I have finally been able to get back on the trails!  After over a month absence due to a calf injury and being limited to the very flat Embarcadero, my wife finally took me up to see some of the trails she had been running. 






To say the precaution was necessary is an understatement.  She has come up with a awesome 7.25 mile loop that starts out the gate with a 500 foot elevation gain, nice enough to burn out any calf.  It is a beautiful run though, with sweeping vistas of Mt. Diablo, the pinnacles of Castle Rock, breathtaking views of the Diablo Valley, past The China Wall (which looks like what the Great Wall of China would look like in Ireland this time of year), and back down through Pine Valley.  Overall, it is 1,400 feet of elevation gain.

I love running with my wife.  We started this running journey together and know how to have fun on the trails.  I really feel we push one another and complement each other on the trail, just like we do elsewhere in our life.

So the details of the run:


So you leave directly from the lower parking lot (closest to the gate).  This is a nice climb up, with a very steep grade.  Beth and I had seen the trail from Burma a few months back and had wondered how to get to it.  The last 25 yards is pretty intense; however, you are rewarded with some awesome views.  We were also rewarded with a jackrabbit on our climb that look like it was the size of a wallaby.  

At the top of the hill you run a couple hundred yards to a single track that is hidden amongst the oaks.  This is one roller coaster of a trail with wonderful twists and turns. This eventually loops back onto the trail that you were previously on.  You follow this trail downhill and back to the Stage Rd. /Briones Mt. Diablo Trail cut-over.  

Running up the cut-over, we saw on the hillside a coyote.  The cattle had been grazing on the field nearby and we think he was curious.  There is no way a coyote could bring down one of the behemoths, in fact there was a cow facing the coyote ready to chase him off.

Once we got to the Briones Mt. Diablo trail, we hung a left towards the China Wall.  This is about a 1.5 run to the rock formation, with a beautiful view of Walnut Creek and Shell Ridge.  This area is well exposed, but being in the 50's it was nice to feel the sun.

While this route has become a normal path for Beth,  this was the first time on this trail.  It is a wonderful fire road.  Once we got to China Wall, the hills were a lovely emerald green.  The rock formations  there are pretty impressive and it is understandable, if you didn't know better, that this looks more like a man made wall than the awesome force of plate tectonics at work.

We carried on past the Little Yosemite Valley trail to Wall Rd then to Dusty Trail.  We took Dusty trail down to Stage Rd.  The creeks are flowing nicely, so it is really fun splashing through the creeks.  In fact, within the first quarter mile, the trail becomes the creek for 50 or so feet.  It was really funny to watch folks who where watching us run through the water.  They looked at us like we were insane.

I came to to point were I strained my calf a month a go without any problems.  I did have a little trepidation running the creek but no problems.  Beth barreled through.

We finally made it back to the parking lot very happy for the run.  All in all, this was the first week I actually ran a total 30 miles in quite a while.  I also managed to 45 miles on the bike.  No pain!  I think I can now begin the 50K training!

For the map of our run on Sunday (with an extra challenge thrown in), see below:

The Wrong Advice

So I will first start by saying, I by no means am an expert in running.  I have been running now, and enjoying it, for the last four years.  What makes up for my lack in running knowledge I make up in my obsessive compulsiveness in doing research.  Even from the onset of my running journey with my wife, we wanted to do it right.


This meant I was always reading and Googling everything from what shoes to wear, how to train for a marathon, nutrition, how to run certain types of terrain, etc.  I would ask people I knew who had run a while tips of the trade. I follow different bloggers (check the blog role to the left). We subscribed to both Runners World and Trail Runner magazines.  I have now even jumped into listen to podcasts, like Endurance Planet, UltraRunnerPodcast, and Trail Runner Nation for psuedo mentors.

Lately I have discovered Reddit and LinkedIn (my favorite groups being Bay Area Trail Runners, Run Lovers, Running In Business, and Marathon Runners) as sources for tips. For the most part, the tips and information is pretty reliable.  Advice broken down by:

• Terrain specific
• Running method specific (trail, sprinters, marathon, etc.)
• School of hard knocks (do what I say and not copy what I did)
• Equipment and Nutrition 

Maybe its because I am getting cynical in my old age (in my prime for a trail or ultra runner), but it amazes me when people don't take the time to get answers to nagging problems or ways to improve. And it irks me when someone gives inacccurate or just plan wrong.   In fact, when looking for tips or advice it is easy to also find a rehash of old and outdated advice, or tips that, if someone would apply a level of thinking ability, make no common sense.  It is typically from runners (or any athletes) that are still learning from the school of hard knocks and haven't graduated.

For example, my wife and I have some friends that have been running for years.  They frequently get injured; however, have never looked into why.  However, they are also the first to jump into the latest running fad.  They have never asked why they can't walk a week because they tore up their quads going down hill. Or if you decide to go minimalist, do your research so that if the change is for you, you make the switchover without injury.

Dinner for the Napa Marathon.  Source: Winterjade.com

I learned the hard way early in my running about accepting wrong advice.  For me it was carb loading before my first half marathon.  More specifically the pasta dinner the night before.  Don't get me wrong, I understand the importance of glycogen stores and the purpose of carb loading.  The problem is that I (and many others who are tempted by the pasta feed the night before) is how much is enough without overloading.   I in fact repeated this error at my first, third, and fourth marathon and ended up in the porta-potty at mile 18 (pretty much at all three).  

The key here is not accepting advice on face value.  Evaluate it against other research you have done.  Ask questions and learn.  If the advise you are given doesn't add up, move on.   Find what works for you.

Another example, when we began running I was 265 pounds.  That was March 2008.  By February 2009, I was 195 pounds running the Surf City Half -Marathon, and by October 2009, I was 177 and running my first marathon in Long Beach.  Eating wise, I subscribed to a ratio of 46% carb, 30% protein, 24% fat diet.  My weight had stabilized at Long Beach and wasn't bonking on runs.  I actually felt the best since high school. 

I wanted to get a bit more serious about running and did a lot more reading.  I surmised from what I read and the advise given,  that my ratios were wrong!  My carb and fat intake was too low and my protein to high.  SO, I started messing with a good thing.  Now I was finding that, while maintaining my calories at the same level, I was gaining weight.  I also noticed that my blood sugar was swinging.  So for me, a traditional "runners diet" was not good for me.  It wasn't until I started paying attention to more of the nuances of the advice that I understood what would be better.

Keep in mind, every bit of advice you will get may be due to that runners experience.  That said, a sprint runner's advice will be completely different than a 10K, a sub-3 hour marathoner to a 100 mile distance ultra runner.  It means discernment on your part.

So next time you get wrong advice, smile, and move on.

Favorite Trails: Lime Ridge Open Space

So I have been getting requests from a couple of my friends to start posting some of my wife and mine favorite trails in the Lime Ridge Open Space near our house.  This is a great playground in our backyard that is taken care of by the Walnut Creek Park District and has a lot of trails to challenge any level of runner.

Lime Ridge is segmented into three parts separated by Treat Blvd and Ygnacio Valley Road.  While the north part of the open space is separated by Treat (and really does not have that great of running), the great news is that there are two tunnels that connect the central and southern part of the open space.

We either access the open space on Citrus Rd where the Contra Costa Canal Trail intersects), the parking lot off Ygnacio Valley Road and Cowell Rd, or the Magini Ranch entrance located in the back of the Crystyl Ranch housing development. 

Starting at the Citrus Road entrance affords you the opportunity to run some wonderful, but fully exposed hills.  In fact, my wife loves running the tall hill right at the beginning of the trail head and then down some serious single track.  There are so many trails here to explore you can really mix it up, especially if you are training for a serious run.

By taking one of the two tunnels ( the eastern tunnel), you are again treated to both wonderful single track and fire road.  You can easily get over 1,500 feet elevation gain on some of the trails to the peak.  Wrapping around, you can also access the Arbalado trail head and back to the southern tunnel which also gives you the opportunity to take it easy back to Citrus, or another nice climb before you drop down to the trail head.

For another fun run start at the Cowell and Ygnacio Staging area.  Follow the following course.




For more information on the Lime Ridge Open Space, check out the video tour put together by Save Mt. Diablo. You can find it here. It highlights the history as well as what you will be seeing on your run.

Using a Heartmonitor to Mitigate Over-training

I’ve lately begun running with a heart monitor to see where I am from an aerobic/anaerobic standpoint.  Being analytical by nature, I have always been interested in trying to improve my speed as well as while working on a balanced training regimen.

Source: dcrainmaker.com

I am now learning, though, that I am not balanced between the two.  For example, I do cycle between home and work and log and average of 16 miles a day.  With the exception of a couple decent hills on the way home, it is pretty flat.  When I run during lunch, I have found using the heart monitor, I run an average 9:12 pace and an average 133 beats per minute, well within an my optimum aerobic range.  So it was a bit of a surprise when I came across some of the warning signs that I had been over-training aerobically.   I came across the Soc-Doc website which discussed aerobically over-training. The Soc-Doc outlines these signs in his blog here.

So when I look back to July and September, the months when I had huge insomnia and anxiety issues, were preceded by huge mile increases in June and August. That, combined with the added stress of getting used to a new job in a new industry, was a deadly combination.

Aerobic over-training is different from anaerobic over-training.  According to the Soc-Doc, when you over-train aerobically, you increase your cortisol (the stress hormone).  The affect causes the above warning signs.  Anaerobic over-training affects how your body metabolizes glycogen.  This affects how your muscles are feed and rebuild which causes things to break, like tissue and ligaments.

Took a wrong turn, need balance here!

Compare this to a couple of runner friends I have.  They are the ones that do very little if any training.  While running for years, when training for a marathon, they are haphazard in when and how long they run.  Their longest long run may be 12 to 15 miles.  Now you know why it is frustrating to my wife and I when they run a sub-4 marathon.  However, their lack of training comes with a cost.  They tend to catch every bug that comes around and are very injury prone.  They typify anaerobic over-training.

Really balanced training requires balance in both anaerobic and aerobic work. 

To improve your endurance, long runs (not at race day speed) are important; this requires building up your cardiovascular system through the long hours of Aerobic exercise. Using a heart monitor will help you slow down and keep within a healthy range so that you are maximizing the oxygen you are receiving while economizing your glycogen.  Typically you want to be between 70% and 80% of your maximum heart rate..

Speed work is also very important to build up your V02Max as well as increase your lactic threshold and adding speed work also helps to improve the efficiency of your run. This can be done in many ways: 

This is just part of the over 400 Filbert Street Steps

• Running hills or steps. (love the hills and of course the Filbert St. steps!)
• Sprinting 20 or 30 seconds, with 60 to 90 seconds of recovery, 4 or 5 times. 
• Running Yasso 800
• Or other high intensity intervals, plyometric exercises. 

However, this is where a heart monitor really comes in handy.  To properly know if you are running anaerobically and to best test your V02Max you need to sustain running at 80% to 90% of your maximum heart rate for 20 seconds to 2 minutes.

To calculate my maximum heart rate, I used the following trusty calculation: 220 minus my age.  While it is pretty easy to calculate your thresholds, I found the following calculator helpful in getting my exact range.  

Now I will say, I am still getting used to the heart monitor.  Tricks like making sure the sensors are wet (by licking them I might add) at the start of the run, where to place the monitor so I don’t feel it when I run, etc. have been challenging.  However, I am learning a lot.  I also can better understand as my pace increases if I am keeping the balance or beginning to over-train.  Hopefully I can use this information to really fine-tune my running going forward and reduce my efficiency.

That said, while I am not a doctor, sports medicine specialist, or even a trainer, the above information I have found useful and am now adding to my training regimen.  I highly recommend anyone reading this to do their own research and  if have questions to contact their health care professional.

So do you use a heart monitor when you train?  And when did you realize you had over-trained?