I need some advice for my base building. First, a little background: Been running about 25 years and recently retired ( I’m 70 ) other things have come along and have only been recreationally running a couple times a week. I’ve noticed I’ve lost just about all my conditioning and I’m now in the process of building an aerobic base and getting back into running. My highest HR was 178 and I’m sure I could have gone harder. RHR is 42 – 46. So I’m now running 4 times a week about 4 ½ miles a run. I run my feel, and I repeat the Pledge of Allegiance in 6 or 7 word phrases. With the summer heat, my HR gradually creeps up to 148 or a little higher, but I’m still able to talk in short phrases. My real problem is running slow is tough! I’m constantly fighting the urge to sprint. But from what I’ve read, ( Maff ) you MUST keep your HR below 180 – age, and for me that’s 110. NO WAY, I’d be walking later on in the run. I know it’s hot here in Arkansas the humidity and temps just make it worse, and aggravating the situation. I’ve been doing this for a little over a month and have seen some good improvement, I’m now able to run continuously, before I was stopping every ¼ mile to catch my breath.
So my questions are: Is this a good intensity to run at? Also, can I do some speed work without jeopardizing the aerobic conditioning? Maff says you shouldn’t and some say you can….What has your experience been? Is there any data to support ONLY aerobic training versus aerobic training with some anaerobic sessions?
ANY advice would be appreciated. And don’t worry about saying I’ve got it all wrong or whatever, that won’t bother me, I just want to get back in the running scene and the local races.
Thanks
Never quit