re: Why is my HR so high on easy runs?

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.