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Last post: May 25, 2009 5:41 AM by lenzlaw RSS
scott3294 Rookie
scott3294
63 posts since
Oct 25, 2007
Currently Being Moderated

Mar 3, 2009 7:48 AM

Are my training runs too fast?

 

Ok, a little background.  I have been running for several years for fun and started competing last year.  I primarily run 5ks and my best time was a year ago running 19:37.  I am a 41 year old male and run about 22-25 miles per week.  My running trailed off in the late August through November when I only ran about 20 miles a month, then picked back up in December and I am now back up to the 25 miles per week.  I have not incorporated speed work yet this season as I am still tryin to get my miles back down.

 

 

My question is, when I run my standard 4 to 5 mile runs 5 days a week.  I run these at a pace around 8 minutes to 8:15.  My heart rate averages about 150 - 155 for these runs (my max HR that I have recorded is around 174 but even in a race I rarely hit above 171)...so, am I hurting my training efforts by running this hard? I have read plenty of places that you should train around the lactic acid threshold, which mine, for my age should be around hr 140, but I can't stand running slow enough to keep my hr this low.

 

 

Any advice???  I want to make sure I am getting the most bang for my training buck and I want to make sure my current pace is not hurting me.

Thanks

 

 

blueskydwg Amateur
blueskydwg
18 posts since
May 19, 2008
Currently Being Moderated
1. May 22, 2009 4:40 PM in response to: scott3294
Re: Are my training runs too fast?

 

Scott,

 

 

I'm with you - I hate to run slow (slow being a comparative term).  More years ago than I care to think about I began running, and because I did it fairly well, I worked at it a little bit.  I never put in the mega miles (except for one three month period getting ready for my second marathon), averaging about 25 to 30 miles a week.  But most of my miles were quality miles.  I spent more days at rest, but the days I ran were usually a minute to a minute and half slower than my 5K pace of 5:30- so 6:30 to 7:00 - 4 to 6 miles - 4 days a week.

 

 

Bottom line, the biggest dermining factor on any training is can you do it without getting injured, and does it work for you. 

 

 

lenzlaw Community Moderator
lenzlaw
7,455 posts since
Jan 18, 2008
Currently Being Moderated
2. May 25, 2009 5:41 AM in response to: scott3294
Re: Are my training runs too fast?

 

First, with a 19:37 5K, 8:00 to 8:15 is just right for your easy runs and long runs. See the McMillan calculator. http://www.mcmillanrunning.com/mcmillanrunningcalculator.htm

 

 

 

 

 

Second, if your MHR (maximum heart rate) is 174 - not necessarily a good assumption - and RHR (resting heart rate) about 50 - just guessing - 150 is about 80% of "heart rate reserve" (RHR plus 80% of (MHR minus RHR)). Maybe a little high for an easy run but that may just mean either your RHR or MHR are higher than 50 and 174. That you recorded 174 doesn't mean it's your MHR. All the standard formulas give a max of 179 or a few points higher.

 

 

Third, what makes you think your LT pace gives a heart rate of 140? Really, that's very low, and more like your fat-burning pace. A good place to be on easy runs but not for a tempo (aka Lactate Threshold) run. LT runs are speed work. Going back to the McMillan calculator, your tempo pace would be 6:38 to 6:56.

 

 

I would suggest you check out one or more of the many excellent books and web sites that are available. Here are a few to get you started.

 

 

 

 

 

Len

 

 

 

 

 

Running Books

Daniels' Running Formula; Jack Daniels

Lore of Running; Tim Noakes

Advanced Marathoning; Pete Pfitzinger

The more advanced Jeff Galloway books

 

 

Running Web Sites

http://www.mcmillanrunning.com/

http://pfitzinger.com/

http://www.jeffgalloway.com/

http://www.halhigdon.com/

 

 

Heart Rate Monitor Web Sites

http://www.marathonguide.com/training/articles/HeartMonitorTraining.cfm

http://www.runnersworld.com/article/0,7120,s6-238-244--12397-0,00.html

http://www.runnersworld.com/article/0,7120,s6-238-267--1039-0,00.html

http://davedraper.com/blog/2007/09/12/heart-rate-monitor-precision-heart-rate-training/

 

 

 

 

 




We've come this far and it's still the same,
Runnin' out here in the rain.
Just one more mile, if only you could fly.
(Apologies to T. Rush and J. Tempchin, for the paraphrase)

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