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oly and 70.3 HR on the run

jimmy augustinejimmy augustine
in General Training Discussions

does anyone out there use hr as a limiter when running in an ply or 70.3? If so, how?

I raced an oly a couple of weeks ago and wanted to run at 160bpm till the last mile or so (my threshold during a 5k TT is 170bpm) but I let it run higher to see how long I could handle it. I ended up running at a much higher hr then I was in training or race rehearsals.

I like hr as a metric of how hard the engine is revving on the run but I am not sure how to calibrate it. 

Comments

  • Al TruscottAl Truscott

    Jimmy - the shorter the race, the less you should use metrics of any sort as a rein, and more as a whip. The best way to learn how to pace those shorter races, IMO, is to do running races from 5K to HM distances. That will help you learn the RPE and HR associated with the pace. Same thing when doing intervals - always paying attention to the RPE and HR required to hold a steady pace over an entire set of intervals. Say you are doing 4 x 1 mi @ TP. If you are doing them all at the same pace, then the HR and the RPE you see/feel in the middle of the last interval should be a good guide to what you can do in a race - that's your Olympic distance effort. For the HIM, it's those MP efforts you are making in the long runs - pay attention to your HR and RPE towards the end of any MP time you are putting in on a long run, and that's your HIM effort.

    Anyway, that's how I do it.

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