As a 🐌

[hamit]

SLOW, Well thats the way it felt. I have been playing with the idea of low HR training but really getting nowhere. The one thing that I have control of is my pace within realistic bounds. I have been coming round to the idea of following as near as possible the workouts suggested by the Garmin. So yesterday I ventured out for a slow run. I set my watch to feed my pace info to my ear bud each minute and off I went on a 62 min slow run. As my watch called out the pace I adjusted for 8 min 30 a Kilometer. The end result was an average of 8mins 29sec a Kilometer. My HR results were 60% in zone 3 the rest being lower. My average HR was 133 bpm which is a massive improvement for me, normally my HR skyrockets. So the slowest 62 min run I have ever done but it look like a way forward for me. Any comments?

[61Lady Graduate10]

That’s an amazing run. What’s your main aim at the moment ? Speed or lower heart rate ? Probably very difficult to address both at the same time so would be interested if you know how.

I’m trying to keep my heart rate lower during a run too and heard nose breathing helps. Have given it a couple of goes so too early to tell yet but will keep trying. The only thing I have found out so far is I am definitely going more slowly overall but I don’t mind … a bit of consistency is what I’m looking for at the moment - especially concentrating on not setting off too quickly 🏃‍♀️

[hamit Graduate10 in reply to 61Lady]

Well as I said all but given up so I am using Pace as a way to control HR, lower pace lower HR is what I am going with because Pace is under my control. Well this for me is a way at 76 to try and improve my base fitness. My race predictions for 10k is around 1hr 13 so I am hoping that this will improve or at least not degrade over the winter. The voice in my ear is invaluable tool to control pace which then contols my HR. Well done on consistency I think thats the real answer.

[ChannelRunner2 Graduate10]

You call that slow?! 🤣 Seriously! Compared to my pace, you're fast... I, too, am doing heart rate training and had to slow way down... At first it was frustrating - and really hard. Now I've gotten used to it and am excited to see that I can start speeding up a little again, so there's hope 😉 What's helped me is to think of running as a mindfulness exercise...

[hamit Graduate10 in reply to ChannelRunner2]

Have you tried the Nike run club Mindfulness runs?

[ChannelRunner2 Graduate10 in reply to hamit]

Yesterday, I did my longer run and often remembered to sync my steps to my breath (through the nose as 61Lady mentions above) to the beats of the music. It was a wonderful meditation 😎

I have done a couple of the NRC mindfulness runs (there are fewer in the German app version...). However, after watching Mary Cain's revelation about her training with Nike and Nike's lame reactions, I've decided that I will avoid everything Nike... nytimes.com/2019/11/07/opin...

[hamit Graduate10 in reply to ChannelRunner2]

Have an Excellent Day

[Gthants 60minGraduate]

I call that pretty fast! I did 5k this morning in 42 minutes, but including a 5 minute warm up walk and a 7 minute cool down walk (as I had miscalculated the mid-point!) I'm 61 and coming back from injury and my average overall was 8:27. Heart rate average was 141. I'm focusing only on fitness at the moment, but it is noticeable that my resting heart rate is lower than it was before I started running!