|
Sep 2013
3:01pm, 4 Sep 2013
3,312 posts
|
Garfield
Rev, I used to be the same as you when I first started running to HR...lots of walk breaks to start off...even after a measly half mile of running. It took a while to be able to run constantly but it happened eventually! When my HR goes over, it only takes bout 10s to come back down again.
|
|
Sep 2013
5:59pm, 4 Sep 2013
484 posts
|
Revbarbarag
So, Garfield - did you continue to take the walk breaks to keep below your target HR? When it goes over now and you say it takes 10s to come down, do you mean 10s of walking, or 10s of running slower? Because there's only so slow you can go......
|
|
Sep 2013
6:23pm, 4 Sep 2013
3,315 posts
|
Garfield
10s of walking...maddening as I was going along but it was good to keep me from breaking down on my training runs, especially when doing 10 or 11 mile back to back runs.
|
|
Sep 2013
9:30am, 5 Sep 2013
485 posts
|
Revbarbarag
Well, this morning I had a brainwave: use the treadmill to find the pace at which I can sustain 70% and 75% WHR. Started with a brisk walk, then gradually increased the speed until my HR was just under 70%. Left it a minute or two and it dropped slightly, was able to sneak the speed up a bit more. 7kph, and HR was 68 or 69%. Could probably have snuck another 0.1, but instead moved up to find my 75% level, which turns out to be 8kph.
So, for me at the moment, 70% is 7kph or 13:42 mins/mile
75% is 8kph, or 12:00 mins/mile.
Of course, that's inside on a treadmill, whereas outside with the terrain changes, weather etc the speed will be variable, and certainly slower overall. But it gives me a benchmark, and also an idea of just how slowly I need to be running to do this properly!
The plan is - do my best to stay below 75% on all my runs apart from Parkrun till the end of the month. Then repeat the test on the treadmill. Hopefully, I will see some improvement 
|
|
Sep 2013
9:53am, 5 Sep 2013
259 posts
|
Andy39
I'm glad revbagrag has been asking these questions as I've been having much the same problems. I notice my hr shoots up at the end of my long runs choose what I do. Is this what you call drift?
|
|
Sep 2013
10:07am, 5 Sep 2013
3,900 posts
|
paul the builder
Andy - yes, that sounds like (and on your last LR, looks like) classic drift. Everyone sees drifteventually if the run is long enough, but the fitter you become, the later will be the onset in the run, and the smaller the extent of it.
|
|
Sep 2013
10:10am, 5 Sep 2013
3,322 posts
|
Garfield
I believe so but I'll let one of the other more experienced with HR running answer that...
|
|
Sep 2013
10:12am, 5 Sep 2013
260 posts
|
Andy39
I see. Thanks Paul.
|
|
Sep 2013
12:33pm, 5 Sep 2013
5,946 posts
|
Bazoaxe
The HR drift on LRs when it starts to come under control is great. I was seeing quite big drift from 12/13 miles back in May....now I can run 17 and see little or no drift at all.
|
|
Sep 2013
9:20am, 6 Sep 2013
489 posts
|
Revbarbarag
Well, I thought I was doing a pretty good job today of staying below 75% by slowing down, rather than walking. On hills, I did allow it to go as far as 80%, but if it reached 80, I walked. It is amazing how slow you can run if you barely lift your feet off the ground! There were parts where my HR dropped into the low 60's, so I was able to speed up there. I was never fast - average pace was a positively shuffling 14:20, but I thought I was doing pretty well. The numbers tell a different story, though:
Heart Rate Zone Summary
===
Sub-70% (136bpm): 16.4%
71-75% (136-143bpm): 39.9%
76-80% (143-149bpm): 42.2%
Sigh. Well, one positive is I didn't go above 80% at all, whereas on my last run I did. Still... it's heart rate TRAINING, isn't it? And the idea of training is to do something you're rubbish at, keep on doing it, and then you'll get better at it.
|
