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Mar 2022
9:56am, 22 Mar 2022
2,002 posts
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Totoro
So impressive Dobbers.
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Mar 2022
9:37am, 23 Mar 2022
5,145 posts
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steve45
Fabulous pacing with walk run, dobbers and Pam. I'm struggling still on a generally 3 minute run/ one minute walk because my HR simply goes higher than I want...and I seem to be out of leg energy too!! Curiously I find it hard to utilise a gentle enough running pace to keep things on track--- like you Jen.
It's all a bit frustrating for me, I've been running for 43 years and maybe have to accept a natural decline now that I'm an old codger and which has shown itself over the last year or so. Galloway's book looks a treat.
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Mar 2022
9:43am, 23 Mar 2022
65 posts
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dobbers
I do find it hard to slow down. I noticed after my walk sections I tend to go much faster than I would normally run on a long run so have to try really hard to slow it back down otherwise I end up with too high a pulse rate on the run sections.
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Mar 2022
10:09am, 23 Mar 2022
1,420 posts
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Muttley
Same here. During each run segment I start off comfortably and gradually accelerate - after all, I can give it some beans because I know there's a walk break soon 
Heart rate rises during run segments to a higher number than I would allow during nonstop running, but it declines during walks and ultimately averages out at where I want it to be.
Overall result is that on "steady" runs I end up with a quicker overall pace for the same or slightly better hr, and also with the feeling of having had a "proper" run instead of holding back.
I understand the theories about running slow to build the aerobic base, but I'm approaching 62 so if my aerobic base isn't laid down by now it never will be!
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Mar 2022
9:16am, 24 Mar 2022
5,147 posts
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steve45
I think what you say dobbers and Muttley is spot on. My runs following walks get out of control too easily! You'd think after donkeys years of running I'd be more able to control pace. My wife has long told me that my pace goes up and down and seldom just steady whereas hers is metronomic.
As for aerobic base Muttley, I'm coming up to 73 and my base has been deteriorating. Better
effort this morning and walking when my pulse hit 130. I love the walk bits! My max HR after test is 162 down ten beats from eight years ago.
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Mar 2022
11:46am, 25 Mar 2022
1,427 posts
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Muttley
I did a max hr test the hard way about 20 years ago and arrived at 175. Not too keen on doing one these days but the highest hr I've seen in the past year or so is 158, when pretty much out of puff at the top of a particularly tough and sandy climb and returning after an injury layoff so out of condition. From that I reckon low to mid 160s is about right.
But although max hr has slowly declined I don't think my threshold from aerobic to anaerobic has. Back then it was around 150 bpm and that's still where I begin to lose the breathing. And chugging along at 140 or below is just as comfy now as it was back then. Albeit slower pace these days.
So I can do generic aerobic runs nonstop and easing off when reaching 140 bpm, or run-walk reaching mid 140s during the run segment. And end up with the same average hr but a quicker overall pace on run-walk.
Go figure, as they say!
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Mar 2022
11:19am, 28 Mar 2022
5,151 posts
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steve45
Aren't all max HR tests hard Muttley?😂My current max is 161 and I really don't want to be running for two long above 151/2 ish. I'm ok too at around 140 and can continue that but drop to a walk if it hits much higher and then run again. I suppose one's overall average pace depends to some degree on the speed of the walk segments. Amble or give it some welly!
A few years ago I had a bash at race walking (well, my interpretation of it) and was surprised at how speedy I could do over it five miles. It was however hard work but my pulse stayed a bit lower
Still run/walking and now doing 6 minutes run and ninety second walks...and enjoying it!
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Mar 2022
11:22am, 28 Mar 2022
62,708 posts
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GlennR
I've been running to HR for years, but CBA with a test. Run a hard 5k and give it everything you've got in the last 200m. As close as anything else.
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Mar 2022
11:47am, 28 Mar 2022
25,097 posts
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Dvorak
Agree with Glenn about the 5K. I might even say last 400m, but you very probably wouldn't reach the line at max pace. My max HR on treadmill and hill tests was 191, but I saw higher in the wild, peaking at 196.
I was doing a fair amount of my running as r/w anyway, but it's all been that on return post-Covid. 40/35s, then 50/40, then 60/45. Ran parkrun on Saturday at 50/40, though I did run through some walks on the level or downhill. Not more than one though, so max run was 2:20. And I walked a run up our notorious Heartbreak Hill.
Total time 37:37, ahr 158 (75% whr). 18 walks totalling c 1200m and the running parts were average 33 minute parkrun pace.
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Mar 2022
3:14pm, 28 Mar 2022
66 posts
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dobbers
I also agre with Glenn on the 5K. At the weekend did Monsal Trail which is a flat out and back so I was running hard at average of 150 bpm and then went for it over last 400m for it to rise to 170 bpm. I am 55 so in theory max should be 220-55=165 but I can see it go over 170 during parkrun efforts.
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