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May 2015
1:04pm, 18 May 2015
19,868 posts
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eL Bee!
Bazoaxe - yes everyone is different - but for many - IF you are doing the miles and you are being disciplined about keeping your easy runs easy, then running at 60-65% becomes totally reasonable!
In my last season as a runner while training for the 10 in 10 - I did about 90% of my running with V'rap and kept my HR at around 60%MHR and often below for 9 - 9:30 min/mile.
I did one properly hard session a week on my own, and that structure gave me all-time PBs at every distance that I raced that year - from 1 mile to marathon!!
It did take a while to get to that HR for that pace, but THAT's what physical conditioning is all about.
Specific effort levels maximise specific areas of that conditioning.
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May 2015
1:15pm, 18 May 2015
8,537 posts
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Bazoaxe
LB - I am not sure I agree, there are not many who I know from what I read on here that can get down to sub 65% or even 60%. You and Gobi appear to me to be very well trained exceptions.
My own dabbling in HR training definitely showed that you can improve over time, but it does take a lot of time. I got to a point of being able to do 70% and just sub 70% as my easy running before my HRM broke down and I never yet got round to replacing it. Ive made loads of improvement since than and sometimes with I had an HRM again to see where I am at, but I doubt if my easy runs would be at 65% or less
Actually just re-reading your post it may be the WHR/MHR tahst the difference - I was going off MHR (and it wasnt a fully proven max as I found the tests to not give a high enough max so went with a few beats about what I have seen at the end of a 5k)
When I started 75% max was near 10mm pace wherewas when the HRM broke I was probably 9mmish for 70%. My easy runs are still about 9mm.
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May 2015
1:30pm, 18 May 2015
129 posts
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dibbers
it is important to differentiate between WHR and MHR. WRH is much more forgiving in terms of bpm
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May 2015
1:52pm, 18 May 2015
55,997 posts
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Gobi
No Baz I expect everyone to have discipline for there own levels and pace but just wanted to point out what EASY was
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May 2015
2:33pm, 18 May 2015
8,538 posts
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Bazoaxe
Guess my point Gobi was that easy is different for us all and also varies over time based on fitness.
60%-65% is a grand aim but not necessarily achievable, or certainly not quickly
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May 2015
3:08pm, 18 May 2015
30,667 posts
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Hills of Death (HOD)
60% of my MHR is 110 so that hAS NEVER happened
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May 2015
3:20pm, 18 May 2015
41 posts
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DebbieAB
My log says that I managed to do the moonwalk at 61% of my MHR so that would mean I'd have to run at an average pace of 15:52/mile - snort!
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May 2015
4:02pm, 18 May 2015
80 posts
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steve45
here's another snort!! I did a 52 minute run (run?!!) today at av 126 bpm and completed just 4 miles..on purpose. Bloody hell, 13 minute miling ..now That's What I Call Easy Running! Way outside my identified level 1 zone pace so just one of those days!
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May 2015
4:21pm, 18 May 2015
56,001 posts
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Gobi
it doesn't happen because MAN EGO means people won't run slow enough to develop
My pace is irrelevant the effort level is the recover point detail that matters
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May 2015
5:05pm, 18 May 2015
19,869 posts
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eL Bee!
I agree, G.
The *effort* is what is important - but so many people are pace-orientated!
The change in mindset is far more if a challenge than actually training effectively!
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Daniels Running Formula. The Definitive Wire.
Jul 2023