Happy Star Wars day! It’s been a week since my last update on my Maffetone-style heart rate training and I am happy to report that the results are encouraging. How they will translate to long distance runs and/or races is yet to be seen, but as of today I am happy.
To quickly review, I did about two weeks of heart rate training in March just to try it out, knowing I’d have to give it up for a few weeks because of a couple of races on my calendar. My objective with this training is to adjust my pace as needed in order to keep my heart rate in the target zone, which for me is 131-140 bpm. My first run was 4.50 miles, completed in 51:27 (average 11:27 pace). My fastest mile was 10:27 and I quickly fell to 11:12 and eventually to 12:00. For comparison, I typically do my long runs (15-20 miles) at a 10:00 pace, so this was really slow for me. Walking is only an option for a few seconds at a time unless you’re walking fast enough to keep your heart rate in the target zone; falling below the zone will slow your heart’s adaptation (the point of this training).
I made some decent progress on paper in those two weeks in March, but my last HR training run at that time showed me that it was mostly on paper. My pace was improving rapidly, but the weather was consistently getting cooler at the same time. For my last run it was almost 70 degrees with 93% humidity and my pace slowed way down. At that point I decided to take most of my runs inside on the treadmill in order to gauge progress better by eliminating the weather variable.
You can find more background on my training as well as results from last week here.
Over the past week I ran every day, twice outside and 5 times on the treadmill. As could be expected, my slowest pace (10:56) came on Monday when I ran outside, and my fastest run was yesterday on the treadmill (9:59). Not only did I break the 10:00 average barrier for the first time yesterday, I also recorded my fastest times for every mile except the first (out of 23 runs). Today’s run was even a little faster through 3 miles but I had to slow down more than expected for miles 4 and 5 and finished at a 10:04 pace. I think the slow down was due to pushing hard on the leg presses after yesterday’s run. Either way, my times for this week have been MUCH better than the 11:27 that I started March with, and this week’s average pace was 17 seconds per mile faster than last week’s average.
That’s progress! My schedule has one more month of heart rate training right now, with plenty of room to add another 2-4 weeks if I continue to see this type of progress. I admit that at first I was a bit skeptical and frustrated at the pace that I was running, but since my pace has picked up at the same heart rate I think I’m liking this idea right about now!