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re: Why is my HR so high on easy runs?
Posted on 5/26/21 at 3:24 pm to FlyinTiger93
Posted on 5/26/21 at 3:24 pm to FlyinTiger93
Interesting. So there’d have to be a threshold where the shorter stride length would produce diminishing returns, right? I’m also curious what 2 different stride lengths at the same pace and distance equates to for energy consumption. If energy expended is a direct result of stride versus pace and distance ran I’d like to see that study. Work is force times distance, right? If this is true, then energy covered over the same distance regardless of stride must be the same shouldn’t it?
This isn’t some gotcha that I’m trying to do here, I’m just trying to suss out how all other things being constant stride saves HR. I concede that a shorter stride may help with impact depending on the length and geometry of the runner, but the heart rate thing is really getting me here.
This isn’t some gotcha that I’m trying to do here, I’m just trying to suss out how all other things being constant stride saves HR. I concede that a shorter stride may help with impact depending on the length and geometry of the runner, but the heart rate thing is really getting me here.
Posted on 5/26/21 at 3:24 pm to FlyinTiger93
quote:
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.
I'm assuming you mean 90 strikes per foot, for a 180/min stride rate. I'm around 170 as it is and I'm pretty sure I'm not overstriding.
@BRM, I'm 27, so MAF would give me a HR of 153 for my easy runs if I'm reading this correctly. That sounds pretty reasonable, as I think I can hold a sub-10 minute mile pace while staying at that.
Again, I'm only 4 weeks in to base training and I've already felt a little bit of fitness come back. That is, I feel good enough that I could go faster than the 9 minute pace I started at 4 weeks ago (I could, but I don't). Like you say, for 15mpw I probably don't "need" HR, and probably won't get injured doing what I've been doing before my fitness catches up. I was just interested in what the "right" way to do it was
Posted on 5/26/21 at 3:29 pm to FlyinTiger93
quote:Yeah but you have to take more of them
Shorter strides require less energy from the body, helping you keep your heart rate lower
Posted on 5/26/21 at 3:53 pm to Ingeniero
I get it. Remember though especially if you’re doing your runs outside, if you limit your heart rate, you can run too slow. Your heart is also responsible for sending blood to your skin to help with cooling you down (which is why you see an elevated HR when it’s gross out) Something to consider along with other environmental factors.
Edit: at JB you said it quicker, I was trying to be diplomatic
Edit: at JB you said it quicker, I was trying to be diplomatic
This post was edited on 5/26/21 at 3:54 pm
Posted on 5/26/21 at 7:20 pm to jimbeam
You doing any of the CRRC Sneaux Cone 1 milers this summer, baw? First one is tomorrow at 5:30
Posted on 5/26/21 at 7:22 pm to BurtReynoldsMustache
Just did my first "correct" HR run. 11:40/mile pace. I might blow my brains out before I go through a base building phase at that pace, but I'll give it a shot
Had to stop and walk a few times to drop it back under 160
Had to stop and walk a few times to drop it back under 160
This post was edited on 5/26/21 at 7:22 pm
Posted on 5/26/21 at 8:35 pm to Ingeniero
I tried starting in August, one year, after a long layoff. 16 min miles in order to stay in zone 2. Sub 9’s by October, when the weather cooled off, and still in zone 2. It’s rough to train the body, but works.
Posted on 5/26/21 at 8:53 pm to FlyinTiger93
quote:
Sub 9’s by October,
What’re you at right now?
Posted on 5/26/21 at 10:03 pm to Walter White
When I was last training consistently, my easy runs with my HR staying under150 bpm were like 7:45 to 9 min pace depending on circumstances with my 5k pace around 6/mile with my HR peaking around 190ish. I would say temperature can have a significant effect.
Posted on 5/27/21 at 7:41 am to Walter White
I’m not doing this first one. Maybe later on in the summer.
Posted on 5/27/21 at 8:51 am to Ingeniero
I've been running with a HR monitor since I started a couple of years ago. I've settled into a routine that works for me: (2) sessions at 160 HR, (1) session at 140 HR (recovery), and one speed session where my HR will max.
At my normal training rate of 160 HR, that puts my pace in the 8:30-9:30 range. The pacing depends on the heat, terrain, and your overall wellbeing. I've made the mistake of having some green tea before a session and that little bit of caffeine will wreck my HR.
My recovery rate of 140 HR, puts me in the 10-11 range. Again, it depends on the course and heat.
My first year, my max HR was 181. As I progressed, this has gone up to 187. My race pace for 10K-15K is 178 HR for about an 8:00.
At my normal training rate of 160 HR, that puts my pace in the 8:30-9:30 range. The pacing depends on the heat, terrain, and your overall wellbeing. I've made the mistake of having some green tea before a session and that little bit of caffeine will wreck my HR.
My recovery rate of 140 HR, puts me in the 10-11 range. Again, it depends on the course and heat.
My first year, my max HR was 181. As I progressed, this has gone up to 187. My race pace for 10K-15K is 178 HR for about an 8:00.
Posted on 5/27/21 at 11:49 am to Walter White
quote:
What’re you at right now?
Just under 7's, if I dip into zone 3. My training runs are usually in the 8's. I just moved to a neighborhood with some rolls, so it is sending my heart rate to the moon on the uphills. I have to get adjusted to that, or slow down more. Also, incorporating speed work this summer, as I need to teach the little one how to properly run sprints. It was embarrassing at soccer practice. It's not a deer gallop.
Posted on 5/28/21 at 9:31 am to Ingeniero
quote:
Just did my first "correct" HR run. 11:40/mile pace. I might blow my brains out before I go through a base building phase at that pace, but I'll give it a shot
Had to stop and walk a few times to drop it back under 160
Summer in the south is an awful time to start this type of training. Not saying you shouldn't, just that it's very difficult to keep your HR down in the heat and humidity.
I had a coach when I trained for my Ironman and they threw HR out the window for runs due to the extreme variance with temperature/conditions. Relied on the Jack Daniel's method where there are tables to show your appropriate paces. You'd run a 5k at your best pace every 4-6 weeks as a test. Then reference the table to see what your easy, tempo, 10k, half, etc. pace should be. Most runs were easy. I ran a half at ~ 8:50 a mile and my easy pace was like 10:45 for reference. You obviously still tweak if it's super hot or something. But it gives a little more freedom to not have to shut it down if your HR is 5-10 BPM faster than normal. I saw my best results with that method. The Jack Daniel's book is a great read as well. Provides you with the pace tables as well as suggested training schedules for different distances.
Posted on 5/28/21 at 9:37 am to Jon A thon
Jack Daniels can be a great post run recovery, too.
Posted on 5/28/21 at 10:09 am to Jon A thon
Yep, I've got Daniels Running Formula around here somewhere, 2nd edition I think. I might go look up the pace tables to see what he recommends and how it compares to the HR method.
To whoever said I should try a ride at my MAF HR to see how it compares, you were right on. I held <153 for a 45 minute indoor trainer ride very easily. There's a huge difference between running outside in Louisiana summer vs Zwift on one monitor, YouTube videos on the other and a big arse fan blowing on you
To whoever said I should try a ride at my MAF HR to see how it compares, you were right on. I held <153 for a 45 minute indoor trainer ride very easily. There's a huge difference between running outside in Louisiana summer vs Zwift on one monitor, YouTube videos on the other and a big arse fan blowing on you
Posted on 5/31/21 at 6:54 am to Ingeniero
I agree with other responses re too fast too soon. If you're watching your HR I assume you have a HR watch so just figure out your zones and slow it down. I don't necessarily HR train right now but I still check it often during runs.
Also make sure you're properly hydrated which includes electrolytes, mainly sodium for during runs.
Also make sure you're properly hydrated which includes electrolytes, mainly sodium for during runs.
Posted on 5/31/21 at 7:48 pm to Ingeniero
quote:
Got back into it about a month ago.
quote:
8:45-9:00 easy pace
Found your problem. Slow that down to around 11 your first couple of months. It's a bad time of year to be getting back into running and caring about your HR.
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