If I run my easy runs at 75-78% of max HR I end up running around 8:55 - 9:25 typically.
However, I recently ran a 18:2X 5K.
What is going on here? Do I have no aerobic base or what? I am 29 years old by the way.
If I run my easy runs at 75-78% of max HR I end up running around 8:55 - 9:25 typically.
However, I recently ran a 18:2X 5K.
What is going on here? Do I have no aerobic base or what? I am 29 years old by the way.
can't figure this out wrote:
If I run my easy runs at 75-78% of max HR I end up running around 8:55 - 9:25 typically.
However, I recently ran a 18:2X 5K.
What is going on here? Do I have no aerobic base or what? I am 29 years old by the way.
How are you computing that 75%? You should know your resting and max heart rates, and use the Karvonen formula resting + .75*(max - resting).
afternoon poster wrote:
How are you computing that 75%? You should know your resting and max heart rates, and use the Karvonen formula resting + .75*(max - resting).
My max that I have recorded is 194, I think that's pretty close, withing 1-2 BPMs I am sure. My resting is typically around 60 in the morning. 75-78% was just using my max (194).
So this formula would have my easy runs around 158 instead of 145-148?
can't figure this out wrote:
So this formula would have my easy runs around 158 instead of 145-148?
It would. You can read about the Karvonen formula on the web.
Bump... Any other opinions? Thoughts?
The least important part of training is the pace of your easy runs.
Keep your easy runs easy and hit your workouts hard.
Those paces are correct for someone of your fitness.
can't figure this out wrote:
So this formula would have my easy runs around 158 instead of 145-148?
where did you hear that 75-78% was the easy pace target? double check to see if they just said 75% of max, or of HRR (heart rate reserve, same as karvonen)
don't get too caught up
Hey Reed, thanks for the reply. I thought it was what I read in Jack Daniels book. I will double check though. I have also read in a few HADD threads here that it was around that.
reed wrote:
can't figure this out wrote:So this formula would have my easy runs around 158 instead of 145-148?
where did you hear that 75-78% was the easy pace target? double check to see if they just said 75% of max, or of HRR (heart rate reserve, same as karvonen)
don't get too caught up
Start doing your easy runs at 7:05-7:40 pace instead. Forget the HR and your results will improve.
I concur with the last post. Run the easy runs faster and the workers easier. You'll improve significantly.
1/10
You probably don´t have very much slow twitch muscle fibers. Think about sprinters doing an easy run - the pace is ridiculously slow at low HR. Of course they don´t have trained for it, but still.
You have no aerobic base. Run more miles.
He´s 29. Should already have some aerobic base.
I have been running for about 18 months now. In the spring I ran 16:5x, and my highest mileage week was around 68. I probably averaged around 55 mpw. Last few months approx 40 mpw.
What is your half-marathon time? I am predicting your half-marathon time relative to your 5K time will be poor. Can you run a 1:20 half-marathon?
I haven't run a half that I was going all out. I only ran one back in April- It was 1:28:0x, with a gain of 1000 feet. I didn't go too hard as I never raced that long before so didn't know what to expect. My final mile was 6:20, I had a good amount left.
I just finished about 6 months of my first foray into HR training.
It did turn out to be true that my pace increased at the lower heart rates after a few months.
Daniels and Hadd peg easy running at 70-79% of HRmax.
Beware, heat can have a big effect on those figures.
Now that it is getting cooler, I am finding that 'easy' runs where I feel good and am moving fairly quickly are completed at about an average of 70 to 72% of HRmax whereas the same pace and effort in August averaged to 75-78% of HRmax.
Some of the change is improved fitness but a hotter day still adds some beats to a workout.
The best benefit of HR training for me has been to show that I am not working too hard - I tended to back off on easy days in the past if my breathing became audible or my effort became significant. Now I know that those days are often just at the higher end of the easy range.
Daniels has a table in his Runnning Formula that allows fairly precise point values for workouts based upon HR, which helps to avoid overtraining; an hour and a half workout with 10 ten miles at higher M effort can be more taxing than an easy twenty miler. Who knew?
Jack Daniels, apparently.