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Aug 2009
4:35pm, 10 Aug 2009
7,713 posts
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Tri-meg,
Yoy could just turn the beeps off:)
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Aug 2009
7:40pm, 10 Aug 2009
1,205 posts
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paul the builder
Victor - I disagree with J. My interpretation of the Hadd HR work, or the Parker book, or anything else I've read, is that for the maximum aerobic benefit, you need to make sure to stay aerobic all the time (stands to reason, I reckon). So my limit (140bpm) is an upper limit, and I try to keep the *whole* run below that. Average for the run typically comes in 136-138.
After all - surely it would be a different type of training altogether if you did half the run at 50%, and half at 90%? That would still average 70%, but definitely not be the aerobic development session that we want!!
It will be hard to stay below your limit to start with, as you're finding. But stick with it, it gets easier.
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Aug 2009
7:48pm, 10 Aug 2009
7,715 posts
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PTB,
I didn't say that Hadd or Parker recommended using 70% as an avgHR for the run, just that it is what I do:) I agree with you that one should avoid running at 50% for half the run and the 90% for the other half. I just don't mind drifting 5 to 10 bpm higher due to heat, hills, wind:)
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Aug 2009
8:22pm, 10 Aug 2009
16,661 posts
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Siouxsie
I do my general runs at 70% or below, but allow my long runs to go up to 75% max if it's hilly, off road or over 2 hours long. I am starting HR training again after a long(ish) lay off due to injury and it *is* frustrating sometimes but worth sticking with.
For example: I am running at 9.50 -10mm pace for 70% but then if I do a tempo I can get down to 7.20mm pace and that's only after being back running about 4 weeks.
All my PB's last year were achieved during the period I did HR training properly, so I know it's worth it.
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Aug 2009
8:33pm, 10 Aug 2009
7,716 posts
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Siouxsie,
Could you give more details as to what "HR training properly" means for you?
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Aug 2009
8:44pm, 10 Aug 2009
25,812 posts
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Hendo
By not making up the numbers to suit, probably.
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Aug 2009
8:45pm, 10 Aug 2009
16,662 posts
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Siouxsie
Sorry, didn't make it clear in previous post. I consider I am doing HR training when I achieve what I said in the first paragraph of my post.
My long runs in marathon training last year sometimes went to 72% for the 20 milers.
As I have just done yesterday, every now and again when I am not racing regularly I do a tempo to see how good/fast my race pace is. To me that's the boost I need to remind me that HR training works.
At the moment some of my runs are reaching over 75% HR when I'm not paying attention to HR/pace, therefore I need to be more disciplined in actually slowing down when I need to, to reap the benefits of the HR training principles which to me are train slow, condition the body safely for fast racing = lots of PB's.
What I do probably doesn't mirror what others do. I am a very average runner, but do try hard to reach the goals I set myself. I know people who never run above 70% and are much faster but they probably have much more natural talent than me. lol.
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Aug 2009
8:45pm, 10 Aug 2009
246 posts
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Deeks
My tuppence worth, I set my alerts at 5bpm below 70% whr and I never usually go above 70%.
Deeks
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Aug 2009
8:47pm, 10 Aug 2009
16,663 posts
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Siouxsie
What do you mean, Hendo ?
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Aug 2009
8:47pm, 10 Aug 2009
25,813 posts
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Hendo
I used to set my alerts but it stressed me out so much my HR just went higher and higher, so I switched it off.
Then got home and cooked the books anyway.
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Daniels Running Formula. The Definitive Wire.
Jul 2023