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Jun 2020
5:00pm, 25 Jun 2020
1,279 posts
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Paul N
Far too much in the 150’s and 160’s Nellers, that’s what influenced the chest strap purchase - try and get a better handle on what exactly I’m doing.
I think my biggest problem will be that I like a hill, so if I’m doing aerobic runs 5 out of 7 I’m going to be doing a lot of walking!
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Jun 2020
5:06pm, 25 Jun 2020
1,281 posts
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Paul N
It’s a wee bit cooler than that in Belfast today J2R - still in the mid 20s, which is unseasonably by our standards!
Heat is one of the few things we generally don’t have to worry about 😎
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Jun 2020
5:17pm, 25 Jun 2020
1,627 posts
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oumaumau
When I was strict with hr training, I found after 4-6 weeks the economy benefits really kicked in - almost 1 min/mile improvement at 135 bpm. But I'd only been running a few years, so maybe that was more achievable then.
These days hr is more a guiding tool for monitoring fitness/tiredness. When I'm well trained, then I can run easy @ 10min/mile at around 115-118. Currently more like 130-135, but I'm carrying some lock down weight, and reduced volume once all the races started cancelling.
The heat is adaptable to, to an extent, provided it remains stable for a few weeks - issue in the UK is it'll only be hot for a week at most, then return to something more seasonal.
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Jun 2020
5:19pm, 25 Jun 2020
2,810 posts
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J2R
Actually, I think it was probably 29C, not 28C. Pretty warm anyway. Yes, I know about the difference between NI and Norfolk. Mrs J2R's sister lives near Belfast and makes herself miserable daily by looking at the weather forecast for Norfolk and comparing it with Belfast. Still, you've had to worry about a hosepipe ban over there recently, I hear, which must be kind of unprecedented.
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Jun 2020
5:26pm, 25 Jun 2020
70,425 posts
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Gobi
Paul - when I used to do pure base in the winter I lived in the sticks and for the first 3 weeks I was almost walking every climb, by week 5 I was back at 8mm up them and by then end of base I didn't even need to check the pace as I could just run.
Your zones need to be nailed on to really get the best from it.
I run solidly in the heat but still drop 15 to 30 seconds a mile !
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Jun 2020
5:55pm, 25 Jun 2020
1,282 posts
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Paul N
Gobi - what way do you split your zones? Every thing I read, watch or listen to seem to split things up differently?
I’ve been working on the basis that I should keep below 75%, but there’s a voice in the back of my head saying that really 70% is the number. Then strava act the bollix and set their Z2 at 80%!
Also MHR, where should this becoming from? I did a session the other night - mile at slightly below 10k pace, then increasing pass every 400m for a further mile. Peaked at 184. But I’d regularly spike above that (based on the watch HRM) in the hills.
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Jun 2020
6:04pm, 25 Jun 2020
3,782 posts
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Dillthedog
Another question for Gobi or anyone else who knows! How does cycling affect base training? Does it cause the same changes to your body, as running does? If you cycle at a similar heart rate to an easy run, does it have a similar effect? And therefore, would you prescribe cycling as part of a training programme?
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Jun 2020
6:39pm, 25 Jun 2020
70,427 posts
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Gobi
Question 2 first
Your heart and lungs do not know what they are doing so correct zone means correct zone. Be aware however, you bike zones may be different !(simply you sit on the bike you carry body weight when you run)
Max HR - either do as a session or use it from the end of a race. I have had discussions with other coaches on this. Many use testing only as adrenaline in a race may push the HR unrealistically. Given that I have seen every HR in all situations I'm content to recommend the highest one.(caveat , I rule out high numbers that happen once so if I review and see 184 3 times but saw 188 once I would use 184)
Zones
I like
Sub 60 z1
Sub 70 z2
Sub 80 z3
Sub 90 z4
Everything else z5
Keeps it simple
Having done some proper performance testing I have a couple of nunber tweaks but they largely correlate to this logic
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Jun 2020
7:51pm, 25 Jun 2020
13,132 posts
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Garfield
I've been revisiting this myself...slow steps. Things were going well until this heat wave attacked!  It's slowed me down quite a bit.
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Jun 2020
9:28pm, 25 Jun 2020
1,284 posts
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Paul N
Recalced today's run based on 60/70/80/90 zoning.
92% z3 / 7% z4 🤣
Must try harder!
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