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Jun 2017
2:36pm, 29 Jun 2017
2,296 posts
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larkim
Edit - OK I've googled that. I don't know off the top of my head, will have to check that out after the next run. Is that yet another factor I can throw into the mix??!?
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Jun 2017
2:47pm, 29 Jun 2017
51 posts
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Training Log
After a really hard effort you may feel stiff or tired so you head out for an easy run to recover,it is a recovery run.
Over time you will notice an average heart rate for these lovely little bimbles, that is what you think your recovery heart rate is.
Your recovery heart rate will kind of form the floor for any heart rate approach you chose,that page you linked to has a massive range of recovery rates,so I wondered where your current floor is.
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Jun 2017
2:53pm, 29 Jun 2017
2,298 posts
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larkim
That's a bit chicken and egg though isn't it?
For me (directed by my head / emotion), to make me run slow enough for it to be classed as a recovery run I need a heart rate to guide it. What I might be calling a very easy jog and recovery run might not actually fit the bill. My history is one of hating running slowly, and though I am getting better at making myself do it, it doesn't come naturally. Even so, the lowest HR runs I do are long runs. I might tell myself I'm doing an easy recovery run, but I'm probably not!
So I will run a recovery pace based on a given heart rate, not the other way round.
If someone told me my recovery heart rate was only 130, I'd have to run significantly slower than I do on any of my runs at the moment.
I did read the recovery heart rate as being the 2 minute difference following ceasing an activity (with no cooldown). I will at least find that out at some point.
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Jun 2017
2:59pm, 29 Jun 2017
11,500 posts
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Bazoaxe
I am with you larkim. My recovery runs are usually done at 130bpm or lower. The pace for that effort can vary quite a lot.
My Garmin tells me a recovery HR which is probably the 2 minute thing you describe - ive never paid any attention to it
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Jun 2017
3:06pm, 29 Jun 2017
2,299 posts
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larkim
You were in my head actually when i was typing that - you have more discipline than I do and a broader range of speeds; I've said before I can't imagine doing any significant mileage at 9min/mile (unless off road of course), and yet I also can't match your top end speed. But I know you match your pace to your heart rate well, and whilst I am trying to do that myself I still set the upper boundaries possibly too high and can't really conceive of getting down to a run averaging 130.
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Jun 2017
3:15pm, 29 Jun 2017
52 posts
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Training Log
Pace is irrelevent just wondered what you thought easy was at the moment.
It will end up around 70% of max if you have the patience.
Turning pace display of helps.
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Jun 2017
3:15pm, 29 Jun 2017
53 posts
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Training Log
off
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Jun 2017
3:15pm, 29 Jun 2017
11,502 posts
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Bazoaxe
I actually tend to do my easier runs to feel nowadays and the effort comes out about where I expect it. If I am doing a recovery the morning after intervals then I can be close to 10mm but in the low 120s. However if the recovery is after a less taking effort and with more time I can be sub 9mm for maybe 130
When I started running to HR about 2012/13 I was like you. Never ran a step slower than 8:30-45mm or thereabouts. It took a good few months of discipline but the results were amazing. Cant recall exacyly but what I called a recovery run then was done at 140+ bpm but became low 130s
My LRs were done at 150+ HR and now are usually sub 135, albeit also slower
I also find that when the time comes though and I want to run faster, I am able to do so, albeit to get the fastest pace you need to finetine training with appropriate effort runs
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Jun 2017
3:15pm, 29 Jun 2017
4,535 posts
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chunkywizard
Hi Larkim,
you should try running at <70% MHR, its quite nice! Keep your cadence high and steps short and just pootle around. PnD has a recovery pace in it and this is meant to be <70% MHR. I did 5.5miles yesterday in 51.15 at an average of 65% MHR for my recovery run.
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Jun 2017
3:18pm, 29 Jun 2017
11,503 posts
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Bazoaxe
TL, while I agree pace is irrelevant and you dont look at it, I wouldnt go out and do what you beleive to be easy as it quite probably isnt easy. I would establish a max, work out what 75% max is and run say 5 miles at 75% and see what the outcome is. Then see if you can get the average down to 70%. That then is a recovery run effort. The pace will vary based on a number of factors on any given day
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Daniels Running Formula. The Definitive Wire.
Jul 2023