|
Jun 2017
4:14pm, 29 Jun 2017
11,342 posts
|
Chrisull
Under 70% max for me would be semi-permanent walking. It's taken 6 months of patience and practice to get it down to 127. My current 5k would be around 20.00, so 6.26 pace which plus 3 minutes would be 9.30 pace roughly, which is what I'm doing. When I started at that pace average HR between 135-137.
Now I have a dog , I do a lot of walking too and that has probably helped with the above (I have speculated here that walking should count as part of a polarised training schedule), and I do feel I might be able to average 125-126 on a run. However the HR follows a predictable pattern. Start at high 50s (let my HR decrease), it goes up to 110 at 10-11 minute pace round first corner, and then depending on how fit I am up the hill it would rise to 125 or high as 135, until the incline flattens out. Whatever the high for that first bit is pretty much what I can average for the whole route (although it obviously takes a couple of miles to reach that figure).
One day this thread should battle the extreme POSE thread on letsrun.com (I think) which postulates that anyone who isn't running sub 8 minute miles all the time is compromising their running form and will ultimately injure themselves/develop chronic poor form.
|
|
Jun 2017
4:19pm, 29 Jun 2017
55 posts
|
Training Log
I would line up for that,in my 16 lace Hoka bother boots
|
|
Jun 2017
4:23pm, 29 Jun 2017
11,343 posts
|
Chrisull
Lol - yeah I don't agree with them either - whatever happened to the POSE thread on fetch? They weren't such purists I seem to recall...
The challenge of running 180 strides per minute while keeping HR down to sub 70% is not one I'd consider remotely possible.
|
|
Jun 2017
4:29pm, 29 Jun 2017
11,506 posts
|
Bazoaxe
think it fell out of use as there was too much disagreement....I might have it on my watch list
PS Chris, looks like you are making improvements. The trick is in finding the right effort levels. Ive never quite cracked that but loved following DavieC when he was training as he seemed to nail them and as a result see dramatic progress and results
I checked my log and 70% max runs look to be around 9:30mm pace for me, but I did find a couple of examples at 8:48mm and 8:55mm but these are unusual
|
|
Jun 2017
4:35pm, 29 Jun 2017
33,557 posts
|
Hills of Death (HOD)
I find I can jog 70% about 9 min miling
|
|
Jun 2017
4:44pm, 29 Jun 2017
11,344 posts
|
Chrisull
Bazo - yeah no way am I dismissing it, as you say it's finding the correct levels for yourself - which is one reason I don't like MAFF's one size fits all.
For me to get it coming down progressively there has to be a mix, some sort of speedwork in there once a week, once a fortnight at minimum. Having 5 races in June has completely disrupted the schedule and improvements, not to mention 5 days of 30C heat, but it will settle down again shortly.
|
|
Jun 2017
4:49pm, 29 Jun 2017
11,508 posts
|
Bazoaxe
I agree it needs the variety of running and the HADD approach works for me to a point but then I plateau....mainly because I think I dont quite have the effort levels quite right.
What I did find is that following such an approach taught me discipline and enabled me to run slower and at much less effort and although I dont now follow and HR approach as such, my easier runs are all done to HR and I look at the stats of other runs with interest as they show my progress.
|
|
Jun 2017
4:53pm, 29 Jun 2017
693 posts
|
Dillthedog57
I use Maf. For me as a 51 year old, 129 equals 70% of my whr 131. When I started training at it, I was doing 10:30 miles, but after a few months that cane down to 8:30, which for me is harder than easy! I find a pace of about 9:15 feels easy, and is good for recovery runs. Heart rate training does work, but takes patience and a bloody minded attitude
|
|
Jun 2017
4:55pm, 29 Jun 2017
694 posts
|
Dillthedog57
I should have said I used Maf till I plateaued than added some speed work. I now do my easy runs at 130 max, but also do parkruns and speed sessions
|
|
Jun 2017
5:00pm, 29 Jun 2017
601 posts
|
J2R
Heart rate gradually comes down with time - especially, I believe, if you do a lot of easy mileage. My heart rate for 8 min/mile pace is now around 120-125bpm, which is a fair bit lower than it was a few months ago. As I've mentioned before on here, I do polarized training and I think that has worked out well for me. I do pretty well all my easy pace running (typically 5 runs or so per week) at a heart rate below (often well below) 138bpm, which is where I regard my first ventilatory threshold (VT1) as occurring.
I don't find the 5 training zones idea that helpful, to be honest, because a good part of the training I do which isn't easy (the 20% in a 80%/20% approach) consists of intervals of various lengths/times, and with intervals one's heart rate keeps dropping back down again. For example, yesterday I did a session of 5 x 1km at 10K pace, with 1 minute jogging recoveries, and at no point did my heart rate climb to anywhere near to what it would be at after the first mile or so of a 10K race. So trying to use a heart rate zone would have been a waste of time.
So I tend to do follow heart rate (below 138bpm, which I think would be top of Zone 2 in most systems) for everything easy. And then for everything else, all the hard stuff, I work instead off percentages of race pace.
|
Daniels Running Formula. The Definitive Wire.
Jul 2023