Heart Rate Training

Since getting a Garmin, I've been wearing a heart rate monitor on my runs. I don't pay much attention to it on the run, but I do like to have the data. It's got me interested to know my resting heart rate (RHR) and maximal heart rate (MHR), so that I can determine my heart rate reserve (HRR) for purposes of analyzing my workouts. I don't like the idea of being a slave to the data, but it could come in handy in avoiding overtraining.

How to establish MHR:
-genetically determined
-not increased by training
-after thorough warm-up, run hard, straight up steep hill for at least 3 minutes
I have not yet done this but, in the meantime, applied a figure that an online calculator spit out after inputting my details. It's probably way off.

How to establish Anaerobic Threshold Heart Rate:
-85% of MHR

How to establish RHR:
-decreases over time with aerobic training
-average of three recordings first thing in the morning
-best endurance workouts done at 60-80% of HRR
I have not yet done this either, but RHR is bit easier to determine as you don't have to get up off your butt and give up a day of rest (i.e., screw up your training). I've had RHRs in the high-30s/low-40s in the past, but I think 45 is a good figure for now.

How to establish HRR:
-HRR = MHR - RHR (e.g., 192-45 = 147)
-60% x 147 + 45 = 133.2 (aerobic threshold; low end of bread and butter aerobic)
-65% x 147 + 45 = 140.55
-70% x 147 + 45 = 147.9
-75% x 147 + 45 = 155.25 (high end of bread and butter aerobic; low end of 3/4 effort run)
-80% x 147 + 45 = 162.6 (high end of 3/4 effort run)
-85% x 147 + 45 = 169.95 (anaerobic threshold)
-90% x 147 + 45 = 177.3
-95% x 147 + 45 = 184.65
-100% x 147 + 45 = 192

With all the hills I've been running lately, my average heart rate is in the low 150s, which, according to the above calculations (based on my unscientific method of determining my MHR and RHR and therefore my HRR), is pretty much where it should be.