Heart rate
4 lurkers |
301 watchers
Jan 2017
11:22pm, 17 Jan 2017
23,427 posts
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SPR
If you put in your max it will use numbers based on them. How about a guy that ran 16 5k, 33 10k, 2:38 marathon? Can't argue with aerobic fitness with those numbers. 70% 7:20mm. Point is 6-6:30 for 70% is off the charts. |
Jan 2017
11:41pm, 17 Jan 2017
33,039 posts
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Hills of Death (HOD)
I dream of 6.30 pace over any race lol. I'm currently doing a lot of my runs 70-75%, last night put in 3 miles MP as my training all over the place long story (childcare etc). Went up to 80-82% was happy with that. It was interesting girl I was running with on her 'general' run couldn't talk whilst running I'm guessing not the same HR% ๐ |
Jan 2017
7:59am, 18 Jan 2017
148 posts
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Brunski
I stumbled on this article a couple of years ago, and it's been in the back of my mind ever since. In it he mentions sticking to your maximum aerobic HR, and seeing the pace at this level improve. So I slowed down my running to work pace, but I didn't slow all my running to that, I still did intervals, etc. I've run at around the 135-145bpm for the majority of my runs, and since my Autumn marathon last year I decided to give my version of Hadd a go (following improvements in 5k PBs during marathon training) duathlon.com Then came the heart rate monitor. A man named Phil Maffetone, who had done a lot of research with the monitors, contacted me. He had me try one out according to a very specific protocol. Phil said that I was doing too much anaerobic training, too much speed work, too many high end/high heart rate sessions. I was forcing my body into a chemistry that only burns carbohydrates for fuel by elevating my heart rate so high each time I went out and ran. So he told me to go to the track, strap on the heart rate monitor, and keep my heart rate below 155 beats per minute. Maffetone told me that below this number that my body would be able to take in enough oxygen to burn fat as the main source of fuel for my muscle to move. I was going to develop my aerobic/fat burning system. What I discovered was a shock. To keep my heart rate below 155 beats/minute, I had to slow my pace down to an 8:15 mile. Thatยs three minutes/mile SLOWER than I had been trying to hit in every single workout I did! My body just couldnยt utilize fat for fuel. So, for the next four months, I did exclusively aerobic training keeping my heart rate at or below my maximum aerobic heart rate, using the monitor every single workout. And at the end of that period, my pace at the same heart rate of 155 beats/minute had improved by over a minute. And after nearly a year of doing mostly aerobic training, which by the way was much more comfortable and less taxing than the anaerobic style that I was used to, my pace at 155 beats/minute had improved to a blistering 5:20 mile. That means that I was now able to burn fat for fuel efficiently enough to hold a pace that a year before was redlining my effort at a maximum heart rate of about 190. I had become an aerobic machine! On top of the speed benefit at lower heart rates, I was no longer feeling like I was ready for an injury the next run I went on, and I was feeling fresh after my workouts instead of being totally wasted from them. |
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Jan 2017
8:46am, 18 Jan 2017
23,428 posts
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SPR
Mark Allen was a pro triathlete and what you posted kind of proves my point. If he runs 155 for 5:20, his 6-6:30mm HR is probably going to be around the same as you say you run.
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Jan 2017
9:17am, 18 Jan 2017
149 posts
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Brunski
The same as I DO run, I've checked my pulse on the easier runs and it scans across to my HRM readings. He also said that 5:20 was the pace he was redlining at his max HR before starting training at an aerobic HR (180bpm). I've come to running late, am relatively new to it, and my running paces have reacted positively to running consistent miles at low HR. I welcome the challenge to my figures, I'm aware I have PBs that do not match the figures I run at, and this makes me want to push my bands up - particularly so I can get to running at 160-170bpm without any drift in pace or heart rate, as if I can get there I know I'll be in great shape for HM and Mara attempts later in the year. Or I go out and buy a new HRM ๐๐๐๐๐ |
Jan 2017
9:37am, 18 Jan 2017
235 posts
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SSLHP (Shoes smell like horse piss)
My 75%MHR pace is approximately 2m30 to 3m slower than my 10K race pace. Brunski -out of interest, what's your comparison? |
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Jan 2017
9:53am, 18 Jan 2017
150 posts
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Brunski
SSLHP - It's prob around 1-1:30 different per mile going by latest runs but as I've said I dropped 2min 30secs off my time to run the same route between August and January. I'm running another 10k (in Dewsbury) 2 weeks on Sunday, so hopefully I'll have more recent comparisons then. It'll be a good test to see if I can run it at 170-180bpm. |
Jan 2017
2:09pm, 19 Jan 2017
1,634 posts
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larkim
Just out of interest, based on a discussion I'm having elsewhere, is there such thing as a Reigel-type formula for plotting a relationship between average heart rates at difference distances for races?
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Feb 2017
2:50pm, 11 Feb 2017
33,130 posts
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Hills of Death (HOD)
have a GARMIN HRM run great monitor very accurate brought in September only now started to give dodgy reading thought it was me at first but doesn't matter what pace I run keeps going to 86/87% Of max. I changed the battery no difference very confused, The pace I'm going should be low 70% been doing it for 10"days now |
Feb 2017
3:09pm, 11 Feb 2017
13,073 posts
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Dvorak
Did you change the strap battery?
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