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Pace vs. HR

doddsjdoddsj
in General Training Discussions

I did a 3 x mile repeat run this morning but I have a question about pace versus HR.  My VDOT is around 53 based on a 5k TT just last week.  Based on that, my TP is 6:32.  The 3 x mile workout indicates to run the repeats at z4-5/TP.  I ran 6:25, 6:19, and 6:15 for the repeats on a track.  My HR never got out of Z2 for the first repeat and only got into Z3 for 1 min and 2 mins during the 2nd and 3rd repeats respectively.  Other conditions were fairly normal and perceived effort was working but not too hard.  I'm not really worried about this particular workout but my question in general is whether to stick with pace (and RPE) or HR?  Are the intervals having the desired effect if the HR is not near threshold?

Thanks, Jeremy

Comments

  • Al TruscottAl Truscott

    Jeremy - I asked this same question when I started with EN 10 months ago. I was gently but firmly reminded that the training philosophy is based on pace, not HR, and to use the paces "earned" by testing. RPE and HR will vary from workout to workout, depending on time of day, temperature, flat vs hilly course, wind, recent training load, hydration and nutrition status, etc. On the other hand, I know how a 5K, 10K, and 21K race effort pace "feels", and it's very hard not to use those internal cues - breathing depth and frequency, deepening mental focus, ability to hold form - to guide me during my intervals.

  • dan_forbesdan_forbes

     Yeah, what Al said.  Pace is almost running's equivalent to power on the bike, it is the best way to get the biggest bang for your training buck and the most objective way to train for the run.  I think it is good you want to have as many metrics as possible for yourself, that way you learn more about your training and progress.  Be happy that you are in good enough shape that your HR isn't spiking when you are working, something's going right!!!  Keep it up man.

    Dan

  • John StarkJohn Stark

    What Dan and Al said.  Pace, pace, pace. 

    However . . . . .

    If my race is hilly where I can't keep my race pace based on the EN charts on the hills, I will deafult to HR on the hills.  Then use EN Pace Protocol on the flats/downs.  I do my flat runs at pace and track my HR over several runs (not just one or two, but many to take into account different conditions) at that pace and then use the average of those as my target HR on the hills during the event.  Not perfect, but it works for me.

    Other than a truly hilly course, it is all about pace.

    Good question.

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