i used to run my easy runs around 7:35-7:50 pace (over some hilly terrain, but usually sometimes as high as 170 bpm hr),
recently i’ve started wearing a heart rate chest strap and keeping my heart rate under around 145-155, but pace has dropped to around 8:15-8:25, is there any point in pushing a little harder to the 7:35-7:50 range?
im a high school sophomore miler and 2 miler, most weeks are 2 quality sessions/race + a easy long run, 4:43, 10:20 prs, most easy runs are now around 7 miles
If you keep your easy runs actually easy, your workouts will improve - I guarantee it.
What you're doing now is the worst of both worlds. You aren't really getting any added benefit from running faster on easy days, but you are increasing your fatigue.
It's only ego that makes you want to run faster on easy days. Successful runners learn how to suppress it.
In summer (Baltimore) my east HR is 30 beats higher than normal - 135 vs 165 for the same pace.
This makes no sense. Your easy HR doesn’t change. It’s a metabolic indicator of how hard your heart is working. Your easy pace should be changing (slowing down) to match your easy HR during the summer.
In summer (Baltimore) my east HR is 30 beats higher than normal - 135 vs 165 for the same pace.
This makes no sense. Your easy HR doesn’t change. It’s a metabolic indicator of how hard your heart is working. Your easy pace should be changing (slowing down) to match your easy HR during the summer.
Your HR absolutely can increase in hotter temps. The load on your heart increases trying to keep your body cool, thus increasing HR.
This makes no sense. Your easy HR doesn’t change. It’s a metabolic indicator of how hard your heart is working. Your easy pace should be changing (slowing down) to match your easy HR during the summer.
Your HR absolutely can increase in hotter temps. The load on your heart increases trying to keep your body cool, thus increasing HR.
I think you misunderstood. Read it again. They didn't say that your HR is unaffected by heat. They said that when your HR is higher due to heat, your easy pace should be slower to match. Instead of just chalking it up to your "easy HR" being higher (which would only be true if your max HR also increased in heat by 30bpm, but that's not biologically possible).
With those PR's, I am bit surprised 7:30's are at 170bpm (if I am understanding correctly. How hilly are your runs? Are you running somewhere where it is hot? That said, at your age, easy will probably be around 135-150bpm most days. Don't just go by heart rate, however, hr is a useful tool to indicate overtraining, weather changes, allergies, illness etc.
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i used to run my easy runs around 7:35-7:50 pace (over some hilly terrain, but usually sometimes as high as 170 bpm hr),
recently i’ve started wearing a heart rate chest strap and keeping my heart rate under around 145-155, but pace has dropped to around 8:15-8:25, is there any point in pushing a little harder to the 7:35-7:50 range?
im a high school sophomore miler and 2 miler, most weeks are 2 quality sessions/race + a easy long run, 4:43, 10:20 prs, most easy runs are now around 7 miles
Don't be afraid of keeping your heart rate this low (or perhaps a bit lower) on your easy runs. Keeping your easy runs truly easy will still give you a good aerobic benefit, while also helping ensure that you're recovered for, and perform well, in your quality workouts and races. An important point: As you get more aerobically fit, you will notice that your pace will get faster at that lower heart rate.
Run on your Easy days as fast as you can without reducing the quality of your hard days ! Leave the watch at home and run by feel, relaxed without strain, sometime fast sometimes slow. If you hit your workouts hard, you will run slow ...
This makes no sense. Your easy HR doesn’t change. It’s a metabolic indicator of how hard your heart is working. Your easy pace should be changing (slowing down) to match your easy HR during the summer.
Your HR absolutely can increase in hotter temps. The load on your heart increases trying to keep your body cool, thus increasing HR.
