I completed a time trial to determine pace ranges and max heart rate. My easy running pace based on a field test is 12:40-13:20 with a max heart rate of 174. Using the McMillian calculator my easy pace runs should be 12:40-13:20, there is also a category of max heart rate which is 60-85%. When I do my easy pace runs my heart rate average is around 147, but it peaks around 160-164 during those runs which is above the McMillian Calculator recommended range of 60-85% of max or 114-148 bpm. My question is, should I just focus on maininting my pace or should I try to control my heart rate by keeping it under the recommended 85%, which would mean slowing way down maybe even walking towards the end of my run just to maintain the heart rate range. My preference is do just do my workouts based on my pace goals.
Maybe I misunderstand it but if 12:40-13:20 is your easy pace, then 174 is never your max HR. Your max HR would be with a fast pace. I think if you would run 3x 3 minutes as fast as you can (2 minutes slow running between) you will have a higher HR than 174. And I don't think that nearly walking for keeping the HR down is something that increases your pace. It's better to use pace. A slow pace is when you can talk without problems, one breath on 4 steps. A medium pace is a bit harder to talk, one breath on 3 steps. Fast pace is hard to talk, one breath on 2 or 1 steps. If you do that several times you can see which pace range corresponds to easy, medium or fast.
Maybe I misunderstand it but if 12:40-13:20 is your easy pace, then 174 is never your max HR. Your max HR would be with a fast pace. I think if you would run 3x 3 minutes as fast as you can (2 minutes slow running between) you will have a higher HR than 174. And I don't think that nearly walking for keeping the HR down is something that increases your pace. It's better to use pace. A slow pace is when you can talk without problems, one breath on 4 steps. A medium pace is a bit harder to talk, one breath on 3 steps. Fast pace is hard to talk, one breath on 2 or 1 steps. If you do that several times you can see which pace range corresponds to easy, medium or fast.
See if I can clarify. In December I completed a time trial 20 minutes as hard as I could go. My avg pace was 10:09, and my max heart rate during the TT was 174 during the time trial.
using the McMillian calculator, my training paces for easy runs is 12:40-13:20, which is what I’ve been working with. However my HR drifts up past the 60-85% of max HR that is recommend during my easy runs.
HR can drift due to a number of factors including heat, hydration status, fatigue etc. Pace will/should stay reasonably constant if you run on the flat. Your easy running pace sounds perfectly reasonable so I'd suggest you stick with that. But, that pace will only apply on the flat for that particular heart rate. If you do anything other than flat, you will have to adjust your pace accordingly. When you are running at pace on the flat, think about how you feel - your perceived effort. Use that perceived effort too adjust your pace when you are on anything other than flat.
HR can drift due to a number of factors including heat, hydration status, fatigue etc. Pace will/should stay reasonably constant if you run on the flat. Your easy running pace sounds perfectly reasonable so I'd suggest you stick with that. But, that pace will only apply on the flat for that particular heart rate. If you do anything other than flat, you will have to adjust your pace accordingly. When you are running at pace on the flat, think about how you feel - your perceived effort. Use that perceived effort too adjust your pace when you are on anything other than flat.
Thanks, it’s very flat where I live and easy to maintain my pacing.
