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HEART RATE vs. PACE 2 (Read 752 times)

    Posted here so as not to highjack other thread. Thanks Scout7 for posting this link - http://www.counterpartcoaching.com/hadd.pdf This is the best explanation I have seen that running slower can make you faster - I've never quite caught the logic behind it before. Anyway, I have decided to give it a go through the winter and see how it works for me. Anyone wanting to watch progress can view my training log. I have posted my first results here as there are some observations that I have made. My max heart rate is 189 bpm - my starting point for training is 141 bpm (74%). ..............Time...….Pace Mile 01 = 00:08:15 - 08:15 Mile 02 = 00:19:01 - 10:47 Mile 03 = 00:29:53 - 10:52 Mile 04 = 00:41:08 - 11:15 Mile 05 = 00:51:52 - 10:44 Mile 06 = 01:02:30 - 10:37 Mile 07 = 01:13:04 - 10:34 Mile 08 = 01:23:56 - 10:53 Mile 09 = 01:35:04 - 11:07 Mile 10 = 01:46:40 - 11:37 Mile 11 = 01:58:16 - 11:35 1) The first mile is much faster than the others. 2) At no time did I feel fatigued - my legs felt just very slightly heavier towards the end but I certainly felt that I could have carried on. 3) I found towards the end that I had to decrease my effort to stay at the same heart rate - the result can be seen in the pace for the last 3 miles. I am aware of the effect of cardiovascular drift but I'm not sure if this would kick in as early as 8-9 miles?? I'm guessing that with practice my times will average out - hopefully downward towards the first mile pace. This run has proven to me that I need to keep training at this level until that happens (at least 6 weeks). Then I will ramp up my runs by +5 bpm and progress again. 50 miles a week will be almost doubling my current mileage so I will have to keep a careful eye on bodily reactions.

    2013

    3000 miles

    Sub 19:00 for 5K  05-03-13 Clee Prom 5K - 19:00:66 that was bloody close!

    Sub-40:00 for 10K 17-03-13 Gainsborough 10K - 39:43

    Sub 88:00 for HM

     

    Scout7


    CPT Curmudgeon

      Hey, you're welcome. Was mile 4 hilly? Other than the first mile (which is somewhat expected), and the last 3 (which could be cardiac drift, or just a the fact that you hit a point where your body had to work a little harder), it was fairly consistent pacing. Some of the last 3 miles could also be related to degradation of form, maybe? Other than that, it's interesting to see someone's splits and it will be interesting to see what happens in the next 6 weeks. Hopefully, you'll post updates as it goes.
        Hey, you're welcome. Was mile 4 hilly?
        Thanks for the reply. Perhaps I should mention that miles 2-5 are offroad. I have the option to do mile 4 on the road but I took the track (cos I like being offroad) and unfortunately that section was particularly boggy. As far as my last 3 miles go I'm hoping that this approach to training (ie maintaining the same heart rate instead of trying to keep the same pace) will eventually improve my aerobic base and thus I will be able to maintain my pace with the same effort throughout. A bit of an experiment for me which will hopefully give me more incentive to get out over the winter. Work and Xmas have prevented me from training for the last 2 days but I now have 3 days off. It will be interesting to see if I can handle 3 x 11 milers on the trot. Time will tell.

        2013

        3000 miles

        Sub 19:00 for 5K  05-03-13 Clee Prom 5K - 19:00:66 that was bloody close!

        Sub-40:00 for 10K 17-03-13 Gainsborough 10K - 39:43

        Sub 88:00 for HM

         

        Scout7


        CPT Curmudgeon

          Oooo...I had another question....What method did you use to determine your heartrate? The method outlined in the article seems odd to me (not the 2400s, but the part...). I've never seen it done that way. I have seen a time trial - like set-up, where you do a 10 minute warm-up, followed by 20 minutes at speed. Another option (assuming you have one available), is to wear it during a 10k race.
            Oooo...I had another question....What method did you use to determine your heartrate?
            I did 4 x 800m intervals on the flat and then ran up a nearby hill. My heart monitor has the facility to show the last session's min/max and average rate. 189 bpm was the max. Not quite sure if I will do the 2400m tests as all my training miles will be logged with the Garmin for pace. I suppose it might be useful to see the results above my current training level though. I actually ended up going 1m 38s slower today. That may be the result of not doing a faster first mile or maybe too much Xmas pud??

            2013

            3000 miles

            Sub 19:00 for 5K  05-03-13 Clee Prom 5K - 19:00:66 that was bloody close!

            Sub-40:00 for 10K 17-03-13 Gainsborough 10K - 39:43

            Sub 88:00 for HM

             

            Scout7


            CPT Curmudgeon

              Interesting. I assume that's probably as good as any other method, really. I've usually seen more of TT-style. 15 min WU, with a few 20 sec bursts to get the HR up some Start 30 min TT At 10 min, hit lap button (assuming you have one....), 20 minutes later you should have an average HR for that time, which would by your LTHR You should finish knowing that you gave everything into it. I would think that what you did should give something akin to similar results from this method, as well. I don't think the 2400s are vital, either, other than to determine where you currently stand (like a fitness test, so to speak). As for the slow down in pace, I assume that you meant from overall time, and not per mile, right? If it's overall, and you're doing 11 mi, that's not all that big a deal, especially considering the holiday and everything else in between. Also, I would try to focus less on your pace for now (which I know can be near impossible), and use it for tracking/statistical purposes only right now.