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Oct 2009
7:49am, 20 Oct 2009
1,238 posts
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Sloggerian
Agreed BB, a subtle difference but a significant one nonetheless as you say. Thanks spr, i'd read that bit but that was what i meant. He refers elsewhere to lower rate being at 70-75% but then also refers to max ~50bpm and arrives at an arbitrary figure of 145bpm for joe, which is simply 75% of MHR so why not just say so. Given that if says 145 or lower though i think i'll just quick to my 136 as 70% for of.
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Oct 2009
7:50am, 20 Oct 2009
1,239 posts
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Sloggerian
quick = stick, obvsly. Typing on phone on train 
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Oct 2009
10:45am, 20 Oct 2009
485 posts
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MattTheRat
Try not to get too fixated on whether your target heart rate is x, x+5 or x-5. As I've said before, what Hadd is advising is running at as easy a pace as you can to ensure that you are running with low lactate levels. If you can run at a decent pace at x-5, use that, if at x, use that, but only use a higher number if you have to work at that pace for it still to be running (5k pace + 3mm as a guie).
Set your own targets and stick to them. Then reevaluate every 6-8 weeks and see if you can lower the HR and maintain easy pace, or speed up for the same HR once you're at a low enough one. Use the Hadd tests or the 10 mile runs at a steady upper aerobic run to measure whether you still have cardiac drift.
Run lots of miles, but don't run them too fast.
And this is only phase 1 - conditioning.
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Oct 2009
10:51am, 20 Oct 2009
10,509 posts
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eL Bee!
MtR - nice summary
It is too easy to become fixated on the minutiae, where what this is about is a training 'principle'
And everyone responds differently!
I'm currently looking at being around 140bpm (67%MHR) for my easy runs (and lower), and I'm happy with the pace that I'm running those.
Interestingly I'm running the same kind of pace at that HR as I was at 165bpm about 4 years ago!!
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Oct 2009
10:54am, 20 Oct 2009
1,248 posts
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Sloggerian
exactly - i'm happy erring on the side of caution - I can do 136 and still be running so why not...
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Oct 2009
11:02am, 20 Oct 2009
7,821 posts
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SPR™
Because you could get more out of the time by running a little faster? Hadd said this to someone who said he was just going to plod along.
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Oct 2009
11:10am, 20 Oct 2009
1,249 posts
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Sloggerian
I'm not suggesting that I stay at that rate forever so no plans to plod, but surely he also said the slower the better to start at the thin end of the tube and squeeze the maximum out as you work up.....
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Oct 2009
11:27am, 20 Oct 2009
10,510 posts
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eL Bee!
SPR - the point here is time on feet at low intensity in this phase of training.
And as you become better conditioned, your pace for the same HR increases, (or for the same pace your HR drops)
Many of the Base Trainers that I chatted with on RWF would do their easy paced runs at 60-65% and sometimes less, as the pace they were running was decent for that effort!
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Oct 2009
11:32am, 20 Oct 2009
7,822 posts
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SPR™
Slog - might not be the best person to ask, as I don't run to HR really, and only use it after the run; but if you can run easy with a low perceived exertion level and no HR drift at a higher HR then no reason not to, there's also no reason to try and run at the limit though. I'd think go out and run at an easy effort (assuming you can guage this) and think is my HR within the guidelines? And is it steady (not drifting)? If the answer to both is yes then don't worry about it. The pace or HR.
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Oct 2009
3:10pm, 20 Oct 2009
6,478 posts
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Pammie
I wouldn't get too hung up about the right HR either
70% for me should be 127, at the moment i can only do for brief periods or at the start of a run
MHR-50 is 132 (so a 5 beat difference) is achieveable though this is the avg for a run and not the max figure
Today i did 6 miles this is my stand hour run at the mo it takes me 65-68 minutes depending how good or bad i'm feeling. But today tried to run as easy as poss low 130s but for the middle 2 miles run between 140-145. Last wednesday i averaged 143 for a 6 mile @ 10:49 pace today those 2 miles were 10:35 (142) and 10:32 (143)
so in theory a 15 second improvement. Good esp as yesterdays run was pants
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