I’d like to improve my running economy, which I understand is the same thing as saying I’d like to become a better runner like every other runner does, but here’s what I’d like specifically: I’d like to lower my jogging HR to be able to run *at all* in the 130s.
When I started running a year and half back, I’d get frustrated at not being able to jog, however slow, at an HR of less than the 170’s (or high 160s on a perfect day). My max HR is in the 190s. As of a few months back, I can now consistently jog in the 150s at a pace of slower than 10’, which to me meant a lot as a sign of progress. I think I might be able to jog in the high 140s by going even slower but only if the stars are aligned, or maybe a slight downslope. At some point, it doesn’t seem to help to run slower and feels silly if I can just walk faster.
How can I get my intuitive easy pace HR down to 130? I don’t know what among the things I did — running, rowing, cycling, and weight training — helped how much thus far. Maybe it was just about running more and time and patience. Is it or is there more specificity to it? I do the usual: mostly easy pace running including one long run and one faster pace workout.