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re: Why is my HR so high on easy runs?
Posted on 5/25/21 at 12:26 pm to jimbeam
Posted on 5/25/21 at 12:26 pm to jimbeam
That’s impressive. Honestly, I have had trouble committing to that...I guess I’m too impatient to really give it a shot. I’m also afraid of my race performance suffering...did you notice a change in your race performance since you started the MAF training? Is this something I’m just worrying about for no reason?
1
Posted on 5/25/21 at 12:32 pm to Ingeniero
quote:
8:45-9:00 easy pace
Uhhhh. That’s not easy pace for someone getting back into it. You’re out of shape. Slow down to a 10:00-11:00/mile pace and build miles. Walk if you have to.
I would recommend the Maffetone style of training for a month or two. You’ll be back to 9:00/mile runs pretty quickly if you have experience in the past.
Posted on 5/25/21 at 12:37 pm to jimbeam
quote:
About 70% of my running is at 155 or less
I train at 138. No wonder I am so slow, or just too old.
Posted on 5/25/21 at 1:05 pm to Walter White
This is my first cycle paying attention to heart rate. I was probably consistently in the 160s and up last year if I had to guess. Hoping it pays dividends this fall.
My tempo runs and strides haven’t been any slower I can tell you that. Do 4x100 strides at the end of your easy runs and maybe a 2-4 mile tempo session per week, just as a thought.
My tempo runs and strides haven’t been any slower I can tell you that. Do 4x100 strides at the end of your easy runs and maybe a 2-4 mile tempo session per week, just as a thought.
This post was edited on 5/25/21 at 1:10 pm
Posted on 5/25/21 at 3:07 pm to StringedInstruments
In that case, would it be a bad idea to run a mile or 5k time trial to get an idea of my current shape and set up a plan based on that?
Posted on 5/25/21 at 3:36 pm to Ingeniero
No real harm in it. Gives you a baseline to improve upon, when you do your next race of like distance.
Disclosure: Pushing an untrained heart to it's max performance could have adverse reactions. RIP
Disclosure: Pushing an untrained heart to it's max performance could have adverse reactions. RIP
Posted on 5/25/21 at 3:51 pm to Ingeniero
Are you hellbent on executing a plan immediately? Just run constantly and get your base going. Your heart rate will naturally lower as you get in shape.
Posted on 5/25/21 at 4:02 pm to Ingeniero
I don’t think it’s a bad idea, but there’s no real reason to.
Heart rate training is IMO the best way to build a base. I would even go for timed runs rather than mile-based running. Keep your heart rate under 140 for the entire run. If you have to walk, walk. Build up to running an hour comfortable at a 140 heart rate. Assess your pace then and start a program.
Heart rate training is IMO the best way to build a base. I would even go for timed runs rather than mile-based running. Keep your heart rate under 140 for the entire run. If you have to walk, walk. Build up to running an hour comfortable at a 140 heart rate. Assess your pace then and start a program.
Posted on 5/25/21 at 4:04 pm to StringedInstruments
quote:
Heart rate training is IMO the best way to build a base. I would even go for timed runs rather than mile-based running. Keep your heart rate under 140 for the entire run. If you have to walk, walk. Build up to running an hour comfortable at a 140 heart rate. Assess your pace then and start a program.
Depends on what your max hr is. I can run a half marathon at 160ish, but my max hr is around 200. I try to do easy runs around 145-150
Posted on 5/25/21 at 4:13 pm to Mingo Was His NameO
My max HR is around 190-195. What if I can run a half marathon at 170-175 bpm? I did this recently for a half this March, in 75 degrees/humid conditions at a 7:23/mi pace. Does my ability to sustain a high HR for an extended period have any bearing on what I should cap my HR at for certain (easy?) runs?
Posted on 5/25/21 at 7:19 pm to Mingo Was His NameO
quote:
Depends on what your max hr is. I can run a half marathon at 160ish, but my max hr is around 200. I try to do easy runs around 145-150
Right. There’s a formula Maffetone uses. I always cap myself at 140 though, even though I can handle 145-150.
Posted on 5/26/21 at 8:09 am to BurtReynoldsMustache
Sounds good. Thanks for the advice guys. Like a lot of you said, it feels "easy" to me but obviously my body doesn't think so. I'll slow it down and keep my HR low for the next month or two and see where we go from there. Will probably mix in cross training too for less impact.
Posted on 5/26/21 at 8:18 am to Ingeniero
if you are anything like me, its going to be hard for you to slow down
my natural gait/pace just puts me at a 8:30ish pace, so I have to really focus to slow down when I do easy runs
I've never really done HR training for base mileage, as I've always kinda stuck with time training
update us on your results in a few months
my natural gait/pace just puts me at a 8:30ish pace, so I have to really focus to slow down when I do easy runs
I've never really done HR training for base mileage, as I've always kinda stuck with time training
update us on your results in a few months
Posted on 5/26/21 at 8:50 am to Salmon
That's why I had to come here for help! I've always done pace training and only got into HR when I picked up cycling due to injury. Now that I have all these metrics I'm finding out that my pace was way off, especially in Louisiana heat.
I'm not tall but like you said, it feels almost weird to me to slow down that much, like it's messing with my natural stride. I'll do my best to slow it down and give an update once some fitness comes back.
I'm not tall but like you said, it feels almost weird to me to slow down that much, like it's messing with my natural stride. I'll do my best to slow it down and give an update once some fitness comes back.
Posted on 5/26/21 at 11:07 am to jimbeam
quote:
Run slower
This
I posted the same question over a year ago
Thought my 9-10 min pace was slow for recovery but it wasn’t for my fitness level at the time
Had to force myself to run at 11-12 min pace for my recovery runs even though I could bust out a 7 min mile.
Posted on 5/26/21 at 1:35 pm to Ingeniero
quote:
like it's messing with my natural stride
That's part of heart rate training. You need to shorten your stride. Focus on 90 foot strikes per minute. It is hard to maintain at first, but you get used to it. Lessens the impact on the knees.
Posted on 5/26/21 at 1:39 pm to FlyinTiger93
quote:
You need to shorten your stride. Focus on 90 foot strikes per minute
Why? And what does cadence have to do with heart rate? I’m genuinely curious.
Edit: Let me clarify, I’m having a difficult time understanding on what cadence has to do with heart rate.
Also OP, if you want to heart rate train and that’s why you’re asking about high heart rate, sure go MAF.
Fact of the matter is if you’re just kicking around 15 miles a week, heart rate is pretty irrelevant.
This post was edited on 5/26/21 at 2:17 pm
Posted on 5/26/21 at 1:48 pm to BurtReynoldsMustache
quote:
And what does cadence have to do with heart rate? I’m genuinely curious.
efficiency? maybe?
you know more than me so I feel this is a set up
This post was edited on 5/26/21 at 1:48 pm
Posted on 5/26/21 at 1:51 pm to Salmon
I struggle to run with good form slower than a 9:15 pace or so. My legs are too damn long and I end up with too long of ground contact time trying to go slower. When I try to shorten up, I end up sitting in the saddle and not staying tall and forward
This post was edited on 5/26/21 at 1:57 pm
Posted on 5/26/21 at 3:03 pm to BurtReynoldsMustache
quote:
And what does cadence have to do with heart rate?
Shorter strides require less energy from the body, helping you keep your heart rate lower. Over time, the strides will get longer, as pace increases, and your heart rate will remain the same.
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