Running easy at 80% HR vs running at 65% HR

Bythebay12 wrote:

65% will produce almost no aerobic stimulus. It’s much better to run at at least 73% of max HR, and usually 75-76% is a standard easy pace that should be comfortable.

Interesting. I'm 64 and having been running and racing for 50 years. I'm just looking at a steady run I did yesterday (supposed to be easy enough for a recovery run). Heart rate was an average of 122 with a peak of 136, average speed 7:34. The peak HR was the end of the last mile run in 7:28 with a steep uphill finish.

My upper limit is 165, so the average for this run would be 74%. What I do find is that my paces are much quicker than HR training suggests. I couldn't run 5k at 6:00, but running steady runs at 1:30 per mile slower is very comfortable.

I definitely did get some recover from that session as I did 5 miles today at 7:03, including 4 miles at about 6:43 (Tempo) and the average for the run was 133 (83%) for the tempo it average about 145 (88%).

I can't for the life of me imagine running 3 minutes a mile slower that 5k pace, which sounds liable to wreck your form.

Star wrote:

I have no idea what any of that means.

I can’t imagine adjusting my running pace looking at a watch that shows my heart rate.

Or even something that shows me my pace.

On an easy day I would just run easy.

On hard days I had splits to aim for.

There seems to be a bit of over analysis.

+1, Paralysis by analysis.

Also I guess running is like anything, some people 'get it' intuitively, others haven't a clue. Some people just know to not wear socks and sandals, some don't.

I find it's generally slower 'less successful' runners that obsess about HR, the faster ones less so much. That probably says a lot.

Question.. wrote:

Alfie wrote:

I mean, contribute to improving endurance.

80% max HR is below marathon intensity so a well trained distance runner should be able to do a lot of running at that level. It would be about 50% carbohydrate use and 50% fats.

Yes 65% is helpful because if you are slow at that level then you need a lot more training.

Elite distance runners are about 7 min mile pace at that intensity. So for a 3 hour marathon runner 10 minute miling might be applicable.

You should still be able to use eccentric muscle contractions at low intensities. As an experiment, you can try walking fast whilst trying to utilise eccentric muscle contractions such that you feel you have a spring in your stride. The same should happen when running slowly.

You realize that 3 hour marathoners are almost never running that slow right? The vast majority of people I train with are far below that level and they scoff at running 9 minute miles on easy days. These people are delusional. 80% of heart rate on easy days? GTFO. It may feel easy but that's not an easy day. Run slower, do your workouts hard. Running at a higher heart rate on non workout days is counterproductive. It will absolutely impact your workouts and that's why you continue to suck. Yes every individual is different...but not that different. So many 15 minute 5k guys running sub 7s on "easy days" like they are 13 minute guys. Grow up. Don't be a slave to your watch.

It's funny how people talk about aerobic/anaerobic like it's an on/off switch.

No, anaerobic literally means a pathway without oxygen, it's always running on top of aerobic pathway to add some power. So you're still getting a benefit of a fully loaded aerobic system.

And no, you can't burn "mostly fat" anaerobically, no matter how "fat adapted" you are.

HITHEREYOU wrote:

Star wrote:

I have no idea what any of that means.

I can’t imagine adjusting my running pace looking at a watch that shows my heart rate.

Or even something that shows me my pace.

On an easy day I would just run easy.

On hard days I had splits to aim for.

There seems to be a bit of over analysis.

+1, Paralysis by analysis.

Also I guess running is like anything, some people 'get it' intuitively, others haven't a clue. Some people just know to not wear socks and sandals, some don't.

I find it's generally slower 'less successful' runners that obsess about HR, the faster ones less so much. That probably says a lot.

This seems like something you just made up. Presumably based on confirmation bias. Meanwhile in the real world lots of pros, top colleges etc seem to use HR data to keep easy days honest and as additional data points on pace oriented workout days. Nice job being a prick though!