Dear Coach: Are the suggested heart rates based on the Karvonen formula [% of (Max Heart Rate minus resting heart rate) plus resting heart rate]? Second, should anaerobic threshold (AT) runs be done during a "base" training period? Adam

Dear Adam: I base my numbers on the Karvonen formula, which works out to be closer to percentage of your Max VO2. Ideally, everyone should train at percentage of Max VO2, but the only way to measure it right now is in a laboratory hooked up to a machine with a tube in your mouth. It is not much fun. The Karvonen formula gives credit for your level of fitness and it makes sense. Let me give an illustration. Take a runner and non- runner, each with the same maximum heart rate (MHR) of 185. The non-runner's resting pulse is predicted at 72 while the runner's resting pulse is 42. The 60-70% easy day for the non-runner would be 140-151 while a 60-70% effort for the runner would be 128-142. The non-runner might still be in a brisk walk at 128 whereas the runner would be getting ready to huff and puff at a heart rate of 151. Using standard formulae without taking into consideration one's level of fitness would be a disservice to the fit runner.

With respect to your question about doing AT runs during base work, I do not recommend it. I prefer concentrating on building up mileage during Phase I training. I have my runners do some aerobic intervals such as three miles of fifteen seconds hard at 10K effort followed by forty-five seconds easy or running the straights of the track while jogging the curves. I also encourage runners do 20-25 minutes of heart rate fartlek going from 70% MHR to 80% and back to 70%, up to 80%, and so on for the three miles. I prefer to save AT runs for Phase II (getting ready to race) and Phase III (peaking). Interestingly, while working at a Coach Roy Benson summer camp in June, I heard Libby Johnson Hickman's coach (Libby was the first American to win Boulder-Boulder in fifteen years and qualified for the finals at 5000 meters in the world championships) describe her Phase I training as consisting of many miles and aerobic intervals.

Dear Coach: Your column in the last issue of WRR recommends keeping anaerobic threshold runs between 80-85% of maximum heart rate. I have tried AT runs in the past using a monitor and have never been sure what pace to use. A steady pace for more than twenty minutes will yield a steadily increasing heart rate. Should I try to run at an even pace that might have begun at 70 % and just nudge 85 % at the end? Or should I try to average 85% by starting at 80% and finishing at 90%? Dave

Dear Dave: That is a great question. I recommend AT runs differently from what the alternatives you listed. Try your AT runs as follows. Warm up for at least one mile and then begin to run what you perceive your 10-mile race pace to be. In 2-3 minutes, your heart rate should climb to 80%. Keep your heart rate between 80-85% for twenty minutes. Then just do a cool down of at least a mile at or below 70%. It is an easy run to do because you do not have to pay attention to pace, just set your monitor to the 80-85% range and if it is not beeping, you are running in your AT zone. An obvious advantage for those without access to a track or a measured course is that the workout is based on time, not pace or miles run. I have often done AT runs when I have been on business travel in unfamiliar cities. The problem with running between 80-90% in an attempt to average 85% is that the eight to ten minutes run above 85% (lactic acid will be pouring into your legs) are extremely hard to do and risks overtraining and injury running at such a pace. The beauty of running on the monitor is knowing you have worked at 80-85% for the entire twenty minutes though your pace will slow at the end. Save the pace work for Phase III when preparing to peak in racing season.

Questions for Coach West should be directed to:Kirt West or call the Washington Running Report at 301-871-0005.