endurance

0/10

Tried to force the “puls” thing too hard. Overkill.

Thank you, Treole. Lovely.

What HR are you running your easy miles at? What pace is that?

How would you say the rate of effort is on those easy days? How does that compare to the rate of effort on that hour run?

I can't really answer the questions without knowing more. And I might not be able to answer them at all, even. But if you want to know more, I'd highly recommend googling "HADD running document" and reading that. It is a summary of a huge Let's Run forum thread, and full of good HR info.

Thanks for the link !

I'm running easy miles mostly between 7:30 and 8:15. it feels easy , comfortable. The heart rate is between 117 and 126 i think.

Today I did 15 miles at 7:58 with an average hr of 118. It did get a bit harder in the end because of the duration.

I'd rate the 5:55 run 7/10, my easy runs ( if not super long ) 2/10

From time to time I run a bit faster , but not very often, 1-2 times per week and often nothing that you call a workout.

so, just reading fast over the Hadd text... one of his major points is to run the core of the base phase 70-75%, right ? And also stating that this is gonna feel so slow to many runners.

But I'm running so much slower than even that !

He is also OK with running a lot of mileage at a lower effort than that. And given your paces, it sounds like you're fine on your easy days.

Have tested or figured out your max HR? Towards the end of the document he gives different training recommendations based on different max HRs.

Anyways, it is tricky stuff, and I think it takes some experimenting. Hopefully as you read through the document and other threads on here you get some of your answers.

Yes, I'm reading it and also some other informative threads around Hadd. Thanks again !

My max plus is 199. I did a test on a treadmill in a lab 2 years ago.

Re-test your Max HR. On a road. Race a 5k, take the max and add 5 beats.

Sorry, missed that in the original post. I'd agree with the other poster, perhaps look to retest that. It's a good thing to keep a check on from time to time.

But if your max is still at 199 (or thereabouts) and your easy running is around 120, then you're cruising around at about 60% of max HR. I feel like that is the low end of what most coaches/programs would recommend. So it is still probably fine.

I'm also curious, do you feel like your HR monitor is spot on? Or do you get iffy errors there?

And I would also be curious to know more about your race times. I mostly follow HR stuff for my easy and moderate tempo days, but I also keep paces in mind based on race results. I guess I don't want to fall prey to one single model for determining how fast I should be running any given run.

I will test my max pulse again when I get an opportunity, though I think I'm still about the same - 4 months ago I had a max pulse in training similar to that.

The measurement seems correct. It correlates with my pace.

I've been injured a lot last years, that's why I'm running slow now to increase my mileage carefully. So I'm not sure if my race times are representative.

3k 9:19 ( 4 years ago )

10k 33:47 ( 5 years ago )

Half marathon ( 5 months ago) , I was pacemaker, it was hard but not a all out : 1:16:00 ( ave. Pulse 164 )

Marathon ( 1,5 years ago , with 8 weeks of hard training, but only around 65 miles per week ) 2:43

curious1986 wrote:

Hi Guys.

I recently did a 10 miler in 5:55 pace with an average puls of 154. My max puls is 199, I'm running around 70 miles per week, most of them very slow, trying to increase carefully. I'm aiming for a sub 2:40 marathon this year. 31 years old.

But what does it mean that the puls is low though the effort is high ? )

Thanks !!!

It means you ran 10 miles at marathon pace. Of course it was tiring. It probably also means your blood volume is higher than when you tested your max at 199? And now it's more like 180?

Can max heart rate vary that much? Yes it can. Mine does too.

Thanks for your replies.

Four weeks before the goal marathon I did a halfmarathon with an average heart rate of 169 in 1:14:45. Without knowing my exact max heart rate, what can I expect to be my Marathon heart rate ?

I'm not planning on racing with pulse measurement but I'm curious !

curious1986 wrote:

Thanks for your replies.

Four weeks before the goal marathon I did a halfmarathon with an average heart rate of 169 in 1:14:45. Without knowing my exact max heart rate, what can I expect to be my Marathon heart rate ?

I'm not planning on racing with pulse measurement but I'm curious !

Probably just a few beats lower than that. Much could depend on weather conditions. If it's hot, you might be averaging 170+ for the marathon.

If your strap is comfortable, and you like training via HR, I'd recommend running the marathon with it. It would make for good data after the fact. You wouldn't need to set your watch up to show you the HR if you don't want to see it.

So, I did my race. It was way to warm for me and I got cramps which forced me to stand quite a while... I ended up running 2:44. Until 30 k I was on schedule for sub 2:40. As you suggested I used my strap and took laps every five k.

These are the average pulse numbers for each 5k lap ( until I got cramps and the numbers are not very representative ) :

161

165

164

164

165

167

After the cramps I couldn't really get back to my tempo, always felt they'd come back...

Temperatures got to 23C/ 73F and I'm at running in higher temperatures.

Anything I can learn from these numbers ?