Malmo is asking him to explain why that's a problem for him. I'd have asked the same thing if he hadn't already done it.
Maybe you’re a malmo whisperer and can translate what he actually wrote as such, but nowhere did he ask for an explanation of his concern. In fact, the OP’s concern is obvious from his context and question, so malmo was quite clearly questioning why one would bother to consider HR generally. You are giving malmo too much credit for helpful intent. IMHO anyway
Malmo's question was "Why do you care what your heart rate is." That looks like asking for an explanation of his concern to me. And to me the reason for the OP's concern is not at all obvious.
How many quality sessions are you doing per week? And how long have you been maintaining that frequency?
If you are doing a lot of training at and above threshold, this will temporarily improve race performance at the expense of your aerobic capacity overtime. I would bet that you can benefit from 2-3 months of just easy/moderate running with some strides 1-2 days per week. This will allow you to run faster at a lower HR and set you up well for PB's after resuming a few quality sessions again.
I was in a similar situation as you but Jan Olbrecht's work helped me reverse it. It took many months but I have gone from 7:15 to 5:50 pace at a 150 HR (in ideal conditions) and feel much better.
I usually do 2-3 quality sessions weekly (2 thresholds + 1 one vo2/anaerobic stuff), when i have a race i only do one threshold or some speed work. Some weeks i do long run instead of threshold again. With all the replies i realize that my aerobic side is really weak compared to the anaerobic one.. i'll take a look on Jan Olbrecht
Either you have bad data (bad strap, watch issues) or you are aerobically underdeveloped. You don’t need to bike. Just put in more volume w/ your HR sub 75% of max HR and you should get much better. In my experience, decent runners who are aerobically underdeveloped have the most potential for improvement.
This is the answer. Do more super duper easy volume. Btw depending on your max HR 155bpm might still put you in the easy zone.. you're young it's possible. If not, slow down a bit more. Couple months of super slow volume and you'll see that HR drop.
If you are doing a lot of training at and above threshold, this will temporarily improve race performance at the expense of your aerobic capacity overtime. I would bet that you can benefit from 2-3 months of just easy/moderate running with some strides 1-2 days per week. This will allow you to run faster at a lower HR and set you up well for PB's after resuming a few quality sessions again.
I was in a similar situation as you but Jan Olbrecht's work helped me reverse it. It took many months but I have gone from 7:15 to 5:50 pace at a 150 HR (in ideal conditions) and feel much better.
I thought threshold training improved aerobic capacity?
Possibly in a way controlled by measuring lactate like the Norwegians... But they also run huge volume of easy miles too. So is it the threshold or the easy volume that is improving their aerobic capacity? For most of us, we are likely running "threshold" workouts too fast if we are not measuring lactate which over time can decrease your aerobic base.
How many quality sessions are you doing per week? And how long have you been maintaining that frequency?
If you are doing a lot of training at and above threshold, this will temporarily improve race performance at the expense of your aerobic capacity overtime. I would bet that you can benefit from 2-3 months of just easy/moderate running with some strides 1-2 days per week. This will allow you to run faster at a lower HR and set you up well for PB's after resuming a few quality sessions again.
I was in a similar situation as you but Jan Olbrecht's work helped me reverse it. It took many months but I have gone from 7:15 to 5:50 pace at a 150 HR (in ideal conditions) and feel much better.
How many miles per week of easy running were you doing to get this great improvement?
I have very gradually built from 50 to 75 miles per week. Total time in the range of 8-8.5 hours right now. I do have a background of running 80-100 with a lot of quality so this is quite moderate mileage for me! I would focus more on time. Get to 6 hours per week and gently increase it! The more hours you spend will likely move the needle faster but also comes with an increased injury risk. So find that volume where you are healthy and can be consistent!
There's a lot of hype on threshold training right now and many people get great results. However, I have always experienced an initial boost to performance followed by plateau after 4-6 weeks. Historically, I respond better to decent volumes of easy to moderate running with strides.
I have very gradually built from 50 to 75 miles per week. Total time in the range of 8-8.5 hours right now. I do have a background of running 80-100 with a lot of quality so this is quite moderate mileage for me! I would focus more on time. Get to 6 hours per week and gently increase it! The more hours you spend will likely move the needle faster but also comes with an increased injury risk. So find that volume where you are healthy and can be consistent!
There's a lot of hype on threshold training right now and many people get great results. However, I have always experienced an initial boost to performance followed by plateau after 4-6 weeks. Historically, I respond better to decent volumes of easy to moderate running with strides.
No, heart rate training is extremely useful, but ONLY IF THE DATA IS ACCURATE. The ubiquity of a simple wrist monitor in the hands of everyone has unfortunately made it quite easy to get bogus data, consequently resulting in random yahoos deriding heart rate training.
A strap, rather than optical measurement on the wrist, is essential to get good heart rate measurements, and the chest strap with electrodes straddling the heart is the gold standard for commercially available off-the-shelf heart rate measurement equipment.
I've never met an elite-level runner who focuses on heart rate in training. But I have met many hobby joggers that do.
Well, everything you said points to what i wrote to you earlier. I dont think there is anything wrong with you or your heart. Its more a reflection of your physiology and probably a bit your training which i dont think is incorrect. You have near perfect day to day (never drinking, regular bed times, checking and taking care of your supplement needs...) and are very disciplined! 3 quality session/w all at threshhold or over - respect.
Like i said i think most of your pace range seems to lie in your upper hr zones (lt2 or above) which is fine for a 5k guy thats more speed oriented. You also seem to have a naturally higher vo2 because starting at a 17min 5k (assuming no endurance back) ground is really good!
If you really want to shift to a more 'balanced out' distribution of hr pacae zones, you could try what some other posters suggested: Dropping vo2 and one threshhold workout and adding some very easy miles ~140bmp and do the easy 20k every week instead. But i suspect, because thats what happend to me, that unless you race your 5k fitness will stagnate for some time or even slow a bit until you add vo2 again because thats what your physiology thrives on. Imo you can for sure improve this, but youll struggle if you try to hit same easy paces and hr as someone of similiar fitness that generates their lt2 'from below'.
One last little example - comparison: me - super talented long distance triathlet from my area we both run around the same 5ks but his easy pace = 3.50-4:20 va mine 4.30-5:00 at same hr percent even depending on the day he runs marathons under 2:50 in an ironman vs me: cant even finish... but he cant run a 400 under 60 (at least said so) vs me: can run under 51 no matter what such different training styles and zone distributions but meet at same 5k... you seem more like me, cheers
Hello! Does anyone have the same issue or know anyone with this problem? 26y, male runner, my pb for 5.000m is 15:19, and 8:50 for 3.000m on track, ran 32:10 for 10k road. But everytime i run easy i cant stay below 155bpm even my pace is 5:00/km (8min/mile), i have problems with iron and ferritin but supplementing for 4 months now and im not tired or having breathing issues, just the bpm..Its frustrating that i need to run that slow to cover miles.. My weekly mileage is always around 90-100kms week (60 to 65 miles). Interested to hear your tips. (measuring heart rate with polar h-10 strap).
Why do you care what your heartrate is?
Because you have to wear a watch and analyse all the data and upload it to strava, and discus online otherwise you're not a real runner.🤷
Yes ill try that, my local season is almost finished so i can drop my workouts and try to do only easy mileage for a while.. This sunday i had a 4x400 relay and i ran 58" without any specific work for that, its not a great time but not bad for me who only run from 3k to above
