Lower heart rate than teammates = faster runs?

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5 years ago 10/06/2019 11:15pm EDT

Hello!

I’m a middle distance runner (600/800) at a DIII school, currently training/competing with the cross country team. My general training plan currently fluctuates between 50/65 mile weeks and I’ll occasionally be asked to run some specific speed stuff here and there. My workouts are generally broken up versions of what the true distance guys do, but I’ll always go on normal and recovery runs with them. For the distances I specialize in, the training is a little unconventional, but the aerobic base works wonders for my confidence when competing in an 800, and I have seen a considerable improvement from my 35 mile per week days.

I’m 6’2, 173 lbs, and by far the largest person on the xc squad. Since I’m pretty active on strava, I’ve been able to compare my bio-stats with the people I’m running with, and I’ve noticed that my heart rate is noticeably lower than my teammates’. Like double digits in difference.

On a regular 8- 10 mile run, 7 min/mi), my avg will be 150 bpm.

On an 8-10 mile recovery run, 7:35-45/mile, 135-40 bpm.

Long Run/Tempo, 12-14 miles, 6:45-50/mile, 160 bpm.

8k Race @ 6 min/mile, 170 bpm Avg.

Essentially, I’m wondering if I’m getting enough out of my runs at their current pace. I have talked to some people who have said that being bigger has a role to play with this phenomenon, but I’ve also heard that you’re supposed to train faster to get your heart rate to a certain point in order for the activity to optimally improve your fitness. I will say that I haven’t felt particularly like I’m breezing through any of these efforts, except when I hit a good rhythm on a regular run, but that’s not necessarily and indicator that I should be pushing the pace.

Please let me know what you think! Thanks.

5 years ago 10/06/2019 11:39pm EDT

re: ThiccestCalves

You don't need to worry about your heart rate on your easy runs. If it's easy, it's easy.

5 years ago 10/07/2019 2:19am EDT

re: ThiccestCalves

There is a large variability in heart rates among people, and generally this points to when you hit your anaerobic threshold. Some people don't hit it until they reach 185BPM, but they also have an incredibly high max HR in the 230s. You on the other hand might only have a max heart rate at 190BPM, so your anaerobic threshold would be lower, say closer to 140 or 150 BPM. Your lower heart rate does not mean you should run faster nor does it mean you are more fit. Some guys just have really high anaerobic thresholds and some do not. You seem to be someone who does not.

5 years ago 10/07/2019 4:02am EDT

re: OmegaWave

OmegaWave wrote:
There is a large variability in heart rates among people, and generally this points to when you hit your anaerobic threshold. Some people don't hit it until they reach 185BPM, but they also have an incredibly high max HR in the 230s. You on the other hand might only have a max heart rate at 190BPM, so your anaerobic threshold would be lower, say closer to 140 or 150 BPM. Your lower heart rate does not mean you should run faster nor does it mean you are more fit. Some guys just have really high anaerobic thresholds and some do not. You seem to be someone who does not.

This sounds correct, but your examples seem a bit low. Anaerobic threshold (google) is around 85-90% from your max.

5 years ago 10/07/2019 4:34am EDT

re: ThiccestCalves

ThiccestCalves wrote:
Hello!
I’m a middle distance runner (600/800) at a DIII school, currently training/competing with the cross country team. My general training plan currently fluctuates between 50/65 mile weeks and I’ll occasionally be asked to run some specific speed stuff here and there. My workouts are generally broken up versions of what the true distance guys do, but I’ll always go on normal and recovery runs with them. For the distances I specialize in, the training is a little unconventional, but the aerobic base works wonders for my confidence when competing in an 800, and I have seen a considerable improvement from my 35 mile per week days.
I’m 6’2, 173 lbs, and by far the largest person on the xc squad. Since I’m pretty active on strava, I’ve been able to compare my bio-stats with the people I’m running with, and I’ve noticed that my heart rate is noticeably lower than my teammates’. Like double digits in difference.
On a regular 8- 10 mile run, 7 min/mi), my avg will be 150 bpm.
On an 8-10 mile recovery run, 7:35-45/mile, 135-40 bpm.
Long Run/Tempo, 12-14 miles, 6:45-50/mile, 160 bpm.
8k Race @ 6 min/mile, 170 bpm Avg.
Essentially, I’m wondering if I’m getting enough out of my runs at their current pace. I have talked to some people who have said that being bigger has a role to play with this phenomenon, but I’ve also heard that you’re supposed to train faster to get your heart rate to a certain point in order for the activity to optimally improve your fitness. I will say that I haven’t felt particularly like I’m breezing through any of these efforts, except when I hit a good rhythm on a regular run, but that’s not necessarily and indicator that I should be pushing the pace.
Please let me know what you think! Thanks.

Lower HR doesn't mean anything. It's all individual. There are some problems with your heart rate zones:

If you race your 8k at 170 avg, your max is likely around 180 (if it would be higher, you aren't racing hard enough). With that max, you should be doing recovery runs at 120-130, easy runs at 130-140, tempos at 150-160 and CV intervals at 170.

Your problem is the "easy" and "recovery" heart rates are both way too high. Your easy runs at 150 HR and 7 min/mi are only MARGINALLY slower than your tempos which are at 160 HR and 6:45-6:50/mi. You are not using the full spectrum of your heart rate and appropriate paces. Tempos should be quite a bit harder than a standard easy run, and not just 10-15s/mi (unless maybe you are world class, around 27 min 10k level in which the paces are all so fast that they are close together).

Slow down your easy runs to 140, and recovery to less than 130, and you will see massive benefits.

Another mistake, you slow down your workouts compared to the distance guys but hang with them on their easy days. It should be the opposite - you need to crush the workouts, and then slow down on easy days on your level so you can recover. Unless you run for fun and not to maximize your fitness, in which case do whatever you want.

5 years ago 10/07/2019 5:09am EDT

re: ThiccestCalves

I have a 20 minute 5km and a RHR of 48, lowest ever 39.

I am proof that RHR doesn’t matter at all.

5 years ago 10/08/2019 10:58am EDT

re: Wasn't Jim ryun 70bpm resting?

Wasn't Jim ryun 70bpm resting? wrote:
I have a 20 minute 5km and a RHR of 48, lowest ever 39.
I am proof that RHR doesn’t matter at all.

No, you're proof that you can't read because OP didn't say anything about RHR

5 years ago 10/08/2019 11:07am EDT

re: Wasn't Jim ryun 70bpm resting?

Wasn't Jim ryun 70bpm resting? wrote:
I have a 20 minute 5km and a RHR of 48, lowest ever 39.
I am proof that RHR doesn’t matter at all.

That seems pretty standard, what’s your point?

5 years ago 10/08/2019 11:08am EDT

re: ThiccestCalves

ThiccestCalves wrote:
Hello!
I’m a middle distance runner (600/800) at a DIII school, currently training/competing with the cross country team. My general training plan currently fluctuates between 50/65 mile weeks and I’ll occasionally be asked to run some specific speed stuff here and there. My workouts are generally broken up versions of what the true distance guys do, but I’ll always go on normal and recovery runs with them. For the distances I specialize in, the training is a little unconventional, but the aerobic base works wonders for my confidence when competing in an 800, and I have seen a considerable improvement from my 35 mile per week days.
I’m 6’2, 173 lbs, and by far the largest person on the xc squad. Since I’m pretty active on strava, I’ve been able to compare my bio-stats with the people I’m running with, and I’ve noticed that my heart rate is noticeably lower than my teammates’. Like double digits in difference.
On a regular 8- 10 mile run, 7 min/mi), my avg will be 150 bpm.
On an 8-10 mile recovery run, 7:35-45/mile, 135-40 bpm.
Long Run/Tempo, 12-14 miles, 6:45-50/mile, 160 bpm.
8k Race @ 6 min/mile, 170 bpm Avg.
Essentially, I’m wondering if I’m getting enough out of my runs at their current pace. I have talked to some people who have said that being bigger has a role to play with this phenomenon, but I’ve also heard that you’re supposed to train faster to get your heart rate to a certain point in order for the activity to optimally improve your fitness. I will say that I haven’t felt particularly like I’m breezing through any of these efforts, except when I hit a good rhythm on a regular run, but that’s not necessarily and indicator that I should be pushing the pace.
Please let me know what you think! Thanks.

What matters is HR as a percentage of max. 140bpm is very different for a diesel with a 160 HRmax as compared to a hummingbird with a 210bpm max

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