How to lower heart rate
Came back from a week off a couple weeks ago and I’ve now been running in the heat for about a month, yet my heart rate is no where near what it used to be. I feel like I should have acclimated by now and that I can’t have lost any aerobic fitness from one week off. I may have just been really burnt out before that week idk? My heart rate on most runs now is mid 170s when it used to be low 160s high 150s. How long will it take me to get a lower heart rate, even my resting hr is the same as before. When I work out (tempos) my heart rate will even average 190 bpm, it has never been that high before. How long will it take to acclimate? Is this normal?
Put away your watch and HRM.
I am in a similar boat to you. I'm following hr training and staying under 75% of my max for base (less than 151 bpm). I have found the past couple of weeks my paces have slowed while my resting hr staying the same. I attribute it to the heat, but it is a little discouraging. Just stick with it and don't be able to slow down right now. It is, of course, harder and more taxing to run in the heat than cooler temperatures. Your body is going into self preservation mode.
This is basically right.
Your HR is affected by many factors. One of those factors in how fast you are running. And then there are these:
1. your level of hydration
2. the elevation profile of your route
3. the heat
4. the humidity
5. your mood
6. et freaking cetera
If you are gonna train by HR, don't compare a flat, February run after a 2 hour Zen meditation to a hilly, hot, and humid run after discovering your significant other meditating naked with Yogi Bear.
Who cares? If you are training for competition the idea is to finish in front of the other person, not where your heart rate is. Run how you feel and let the watch tell you your results.