I am 35yr old male weighing198lbs who just finished a Half marathon in 2:25:36 with avg pace 11:03 min/mile. I have used 5:1 run/walk approach considering i didn't have fitness but this method helped me to finish the distance. From mile 1, i was running with atleast 170bpm HR as running at 150 bpm would have slowed down me to around 12min/mile. Pre Covid, i did 2 full marathons with 4:28 and 4:40. Coming into this half marathon, i was injured ( ankle sprain) with good 8 months no training. I may have averaged 10-12 miles in last 12 weeks which is very low in terms of my base or even negilgeble. Today my avg heart rate in race was 191bpm and maximum registered in Garmin 630 with chest strap is 210. I am working towards reducing to 140-150lbs in next 6 months in terms of weight but need some advice in building aerobic base. I want to be consistent with atleast 5 runs and start may be from 10-15 miles. My easy runs are currently 13-14 min/mile with keeping HR at avg 140bpm. But, looking at today's HR, can my easy runs be at 150-155bpm or is it not relevant? My interests are in half and full as a hobby jogger but want to commit for this distances and see how much i can improve in next 3-4 years. Being said that, i did have a full marathon booked for next May (deferred from last May), 28 weeks from today, where i want to finish the distance with continous running and may be finish at 4:15. Reason for selecting that time is 1. to be consistent in any given training plan 2. weight reduction. I guess building base is byproduct of being consistent and please can anyone suggest a good base plan considering above factors i mentioned(my current pace, HR, previous race times) and then do a 16 week marathon training plan. If i didn't have this race, i would have commited to longer aerobic base building plans. I am in dilemma whether to do full 28 weeks gradual increases in mileage to become stronger aerobic runner (don't want to repeat today's race effort for full distance as i knew i 13.1 effort and attacked the race course from mile 1) for ex : 50-60 mpw from now or be at 30-35 mpw in next 12 weeks and do a marathon training plan. Coming back to HR, does today's race HR reading suggest any anamoly? Or i am fine with 140 bpm easy runs in regular training as today is just one off race effort or is it too high avg 191 bpm reading? Should i get checked with Doctor?
TIA in advance and happy running.