SAN DIEGO, California, April 26, 2012 – Rock My Run, a music service for runners, and Lady Foot Locker, a leading U.S. retailer of athletic footwear, apparel and accessories for active women, announced they are teaming together to bring Rock My Run’s running DJ mixes to Lady Foot Locker’s customers.  Beginning today, members of the Lady Foot Locker VIP program and customers who make in-store purchases nationwide will be eligible to receive complimentary credits for promotional running and workout mixes from Rock My Run.
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YOUR HEART RATE
Resting, Recovery and Maximum


Your heart rate is the average number of heart beats per minute.  Your resting heart rate is the number a beats in one minute while you are at a complete rest state.  Your resting heart rate indicates your basic overall heart health and fitness level as well.  Your maximum heart rate is the highest number of beats your heart contracts during a one minute measurement.  Max HR is a useful tool to measure training intensities and can be used to measure or predict the level of exercise.

If you are looking to get the maximum results from your workout, tracking your heart rate is one of the easiest ways to do it.  Coming from the dinosaur days of running, we would just run until we couldn't stand it anymore! Listening to our bodies and hoping we would hit that high intensity level of training.  Fast forward to NOW where we have many technical ways of tracking our workouts, tracking your heart is the most effective.  You body may be telling you one thing but your heart rate can show something very different.

Once you determine your resting, recovery and maximum heart rate, your training can become a lot more effective.  Here is a perfect example from Runner's World how effective tracking your heart rate can help with your training.


Fern Oliner had been a runner for more than 25 years when she experienced a breakthrough in her performance. It happened at age 59, during a challenging half-marathon. 
"For the very first time, I felt like a true runner," she recalls. "There I was on the uphill, passing people and feeling totally in control. I absolutely loved it." 
Her secret? Oliner was wearing a heart-rate monitor. 
"I was breathing heavily as I was going up the hills, but the monitor told me I was okay. So I sped up," she says. "If it weren't for the monitor, I would've kept running at the slower pace, as I'd always done."
Oliner's experience is a classic example of how runners can benefit from this relatively simple technology. Once considered the gadget du jour for hard-core professional athletes, heart-rate monitors have gone mainstream, their tell-tale chest straps peeking out from T-shirts on everyone from fitness runners to veteran marathoners. 
All these people are wearing monitors for the same reason: Your heart rate provides an objective gauge of exertion, one that's usually more exact than your own perception of how hard you're working. 
"While it's important to be aware of your effort so you're in touch with your body's subtle cues, this isn't always a very accurate feedback system," says George Parrott, Ph.D, who coaches a Sacramento, Calif., running club. "Whereas the monitor is such a precise index of effort."  (By Dagny Scot-Barrios Runner's World)


Training Zones and Measuring Your Heart Rate:
Easy Run (recovery zone)
Pace: 1-2 minutes slower than Marathon pace
% Max HR: 65-70%

Training Run (aerobic zone)
Pace: Marathon pace or slightly slower
% Max HR: 75-85%

Tempo run (threshold zone)
Pace 20 to 30 seconds slower than 5K pace
% Max HR: 88-92%

Intervals (VO2 max zone)
Pace: Mile to 5K pace or faster
% Max HR: 95-100%

MOTOACTV:
You can track your heart rate easily on the MOTOACTV device.  When you purchase the unit and sign up you will find a section called ZONES where all your heart rate zones are defined, colorized and executed after each workout.  You can see where the spikes (max heart rate) occur in any of your workouts.  As a trainer and runner, this is a great way to let me know if I am giving my 100% in a workout or not.  I started tracking my HR about 3 years ago and it has made a HUGE difference in my workouts and how to track my training!

The calculator listed above it an estimate, go to your local personal trainer or doctor for your precise heart rate.