Increased HR on my run
As I enter the Nov OS, I figured I'd throw this question out there since I've been thinking about it over the last couple weeks. In my run tests from last season, my max hr was mid-upper 160's. This was on a standard 5k test. Even when racing a sprint or Oly distance last year, my hr never exceeded upper 160's. A few weeks ago I raced a stand alone half marathon. I really stuck to my plan and not only negative split the race, but was able to drop the hammer in the last 3 miles: average mile in race 7:20 - mile 11: 7:04 - mile 12: 6:59 - mile 13: 6:48 - residual: 6:24.
Here's the question: In the last 3 miles of the race I was able to sustain 175 or higher HR, albeit a lot of mind of matter was involved. But, nevertheless, the reading was accurate and I think I maxed out 178-179 for a stretch. Is this the goal hr for Z5 that I should be shooting for when testing? I mean, I feel like I give a solid effort when I do my 5k tests, but can I maybe do more or is the higher hr more of a function of a longer race?
Thanks again for any input or comments.
Here's the question: In the last 3 miles of the race I was able to sustain 175 or higher HR, albeit a lot of mind of matter was involved. But, nevertheless, the reading was accurate and I think I maxed out 178-179 for a stretch. Is this the goal hr for Z5 that I should be shooting for when testing? I mean, I feel like I give a solid effort when I do my 5k tests, but can I maybe do more or is the higher hr more of a function of a longer race?
Thanks again for any input or comments.
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Comments
It is called race day magic, at least that is what I call it. You/ We are capable of doing much more than we think. In boxing back in the day, my trainer would say things like you can do more push more if I had a gun to your head or imagine someone is going to hurt someone you know and you have to push through for just a little more. It only works out to a certain extent as things happen when you really ... really want something. And listed above your goal was met and you pushed for more, the mind is a beautiful thing.
I say if the last 3.1 miles of your race is better than your Vdot you have a Vdot bump however I would not use that last 5k in a HM for my LTHR.
Are you training with pace as well as HR? I would use pace as primary, HR as secondary (and observe HR at pace), especially during the OS.
@Coach R - Yes, I train using pace 1st followed by HR (secondary). For example, on a training day with warmer temps, I try to keep my prescribed paces on par even though my HR will be higher. But, I have become pretty in tuned with my pace vs HR...that's why I noticed the variance in the half marathon. When I raced my 2 HIM's this past season, I think I struggled in the last couple of miles of the run to keep my HR up to the level I would've liked..so that was the opposite from the stand alone.
The goal is to run faster by running faster, not to run and push your HR up to whatever level you're looking for. That's to say that HR is a symptom of the work you're doing, it's not necessarily the goal.
Also the difference you describe between a 5k HR and a half marathon HR could be caused by cardiac drift -- your HR goes higher and higher for any number of reasons -- dehydration, etc.
OS training is probably simpler than what you're used to. Here's what I would do:
The OS is about cycling and running to the objective metrics of power (if you have it) and pace (if you have it also, but very easy to find a measure mile on which to do intervals, etc), and observe your HR. Over 14wks of the OS you'll learn stuff about the interaction of your HR with these objective metrics. You'll learn more as you transition over to the other training plans later in the season.