Heart Rate and Training over age 55

First question would be, are you using a chest strap, as the wrist monitor can be a bit hit and miss?

Second, I think with age that we don't have the power to sustain a higher heart rate. At 66, have a max of 165, but only average 150ish in an all out 5k, and never reached max in an all out 3000m.

Most recent 5k was 19:45 and the Garmin prediction based on heart-rate was around 17:30, which is close to age world best, and again I think it is age/power related thing.

forget the HR mumbo jumbo.

It sounds like something is amiss with the numbers you are getting.

With your long history of running, which is quite impressive btw, you certainly know how much you are exerting your body. Go by feel. If you want to do a reliable check, stop and take your pulse and compare that to what your HR monitor reads.

But I really wouldn't waste any time whatsoever with the HR monitor.

Actually no. Wrist HR are very close to chest straps nowadays. I’ve measured this myself.

also I don’t think a 5k is fast enough to hit max HR

You probably just have a higher threshold HR and max HR than normal. I’m in my forties and experience something similar. Any running gets me to the 160s even if it feels easy and I can run in the 160s for a good hour or more. I have to run unnaturally slowly and carefully to keep my HR in the 150s and I doubt I can keep it down in the 140s for long no matter how slow I run. My max HR is probably 190+ based on a chest strap but in a cardiac stress test last year, it never exceeded 184. My watch says my threshold HR is ~171 and that feels about right for the most I can sustain for close to an hour.

I'm same age, with a max of 175 ish. Max hr in an all out 5K is around 168 ish.

5K is too long a distance to hit max hr.

I have the same problem. I'm a touch younger, but if I go by HR and maxHR, most of my runs are too fast (though I'm slower than you). I've compromised by monitoring my HR for wellness/improvement measurements, but really focused on perception of effort for the daily runs. HR training is obviously the rage (I can't help myself), but there are lots of good reasons to focus on RPE and some coaches swear by it over HR (Jason Koop at CTS comes immediately to mind). You've obviously got the long-term experience to do that.

Same here. I'm 49y.o. with a max HR still around 200. My HR is never very low when running and in a race, it would average 160+, even for a marathon.

As far as I'm concerned, heart rate doesn't matter. Run by feel.

Everyone's heart rate, pace and RPE zones vary. I'll be turning 50 in a few days and my max HR is 201, measured by a chest strap during the sprint finish of a 5K in hot/humid conditions. Age base formulas (220-age) would my heart rate can't go above 170. I have to keep that difference in mind any time I consider using HR in training.

I only train by HR on my easy and recovery days when I really want to hold back. Even so, often I ignore it and run by feel. Although when I do, my pace has the tendency to creep up on my easy days and then suffer on my tempo and speed days. For me limiting my HR on easy and recovery days often makes sense, especially if I'm going very hard on my workout days, or anytime I'm at risk for overtraining. That allows me to go faster on faster days.

Figure out what works for you.

Yes for the most par HR formulas are off mark enough for some runners that they become more hinderance than help. All those formulas give is an estimate of average.

More likely your fitness genetics and history mean higher HR peak (likely over 180 peak) and sub max values above average even if you haven’t done much serious training.

Trust the perceived effort, keep the workouts varying intensity, do some good work but keep it challenging and fun and manageable overall. That said you are at the point where 10’ miles don’t make much sense. Better off walking w your wife ideally on rolling terrains and then set up good workouts for yourself.

Good luck with it.

i am over 60, and heart rate monitor tells me my max pulse is still over 180.

I use heart strap a lot at times for easy running and cycling, but not without some hiccups.

My wahoo strap does not work unless I put some cardboard in with battery as spring is worn. This sometimes causes the cover to pop off as not tight enough. It also cuts out a lot in middle of runs and bike rides.

I often periods where I just go on feel and bin strap, although my pulse may go a bit higher than normal as i have no way of knowing. And just measure my pulse by finger on forehead or wrist at end or by briefly stopping run on treadmill.