MontyMooDog My plan was to run in Zone 4 then push it for the last 5 minutes. I think for most of the run I was running on the threshold, Just into Zone 5, but towards the end I was well into Zone 5 anyway. Is it possible that my MHR should be higher?
It was already warm at about 5:45 a.m.
"Is it possible that my MHR should be higher?"
You mean physically (ie you're not pushing hard enough) or that your device is estimating incorrectly?
Your 'max HR' is determined by your age and a few other factors. Rule of thumb calculation is 220-age BUT that can be way off .
If you want to determine it physically, run very hard up a shortish hill - say for 1-2 minutes. You'll want to collapse 
You should be gasping and not feeling so good
Turn around, jog slowly back down and do it again (sorry). Make a note of your HR on the repeat effort. That's your 'max' HR that you should use for your zone calculations.
I mean I’ve set my MHR to be 160 in Garmin Connect. I calculated this by 226 minus my age, 66. If this isn’t accurate, and my maximum heart rate is, in fact, higher than this, it would make sense. Using 160 as my MHR, the data shows that I ran 57% of my run in Zone 5.
and how did that feel?
It was fine. Pushing a bit - but I wasn’t about to drop!
5 mins at that intensity - you should be a bit careful.
Looking at previous runs when I’ve been working hard, my heart rate has got to 167. Certainly can’t do that for long. But how do you know when to be careful? We are all running and trying to improve. I doubt if many of us new runners have measured our maximum heart rate properly.
When did you graduate? Any previous running history?
2.5 weeks ago, no previous running history but reasonably fit with walking and gardening.
ok, so I *really* would just focus on consolidation right now for a few more weeks and forget about 'pushing' yourself. It's not your heart - your cardiovascular fitness is probably very good - it's your musculoskeletal system which is being put at risk. It takes 1-2 years of regular running for your body to become completely adapted to the rigours, the impact of it. By means, increase your distance a bit each week, but speed? That can wait a bit. OR... shorten those 5 minute efforts to a maximum of 1 minute - have a look at the C25K+ Speed podcast - it's basically W1R1 but efforts/jogs instead of jog/walks.
Golden rule: improve distance or speed, but never both at the same time.
No hills around here, I live in the middle of the fens 😂 but I understand, of course, that the only way is to measure it accurately somehow.
Well I'm not a doctor nor am I a sports scientist but believe maximum heart rate in an individual can only be best measured in laboratory conditions with adequate medical supervision. If I use the 220 minus age calculation which was the default on my watch my MHR was 160 ie 220-60. The alternative calculation of 208- (age X 0.7) gives a figure of 166 ie 208-(60 X 0.7)
When set at 160 my watch data erred on the cautious side so like you when I was working reasonably hard and near my lactate threshold I was hitting the red zone more than I thought was reasonable.
So I have increased my MHR to 166 and sticking with that for now.
You say your heart rate has risen to 167 on some of your workouts so I would suggest using that as your MHR for now and see if your time in the red zone decreases.
After then it may be that we tweak the percentages for each zone but I think the time to do that is further down the line when we gain more knowledge and experience.
Am trying the Speed podcast tomorrow so I'll see what data my watch throws up after that👍
Yes, your thinking matches mine. It’s clearly not right as it is.
I’ll do that and see how I get on with it. Thanks! Good luck with the speed podcast 😀
Yes. Must admit I'm not looking forward to it because I'm not good in the heat but will try for an early start..
It’s nice out at 0515! 😂
Yes. Earlier in the program I've done a few 4 something am runs and not seen a soul. It's amazing how the sunrise is getting later though and dare I say it in a couple more weeks we are knocking on the door of autumn. That will bring more challenges so important for us in the "Lockdown Class of 2020" to keep motivation going👍😀🏃
Yes, you’re right! I took a pic this morning of the sunrise but I was on my way back home!
We'll be getting our wooly hats on next....😂😂😂
Surely not, my hair will be ruined! 😂
That's not an issue for me lol 😂😂😂
😂😂😂
Just a quick lick over with a flannel and I'm done... 😂😂👍
Make sure you don’t get sunburned on your head, it’s not a good look 😂
I have a hat. And I used it when out walking in the middle of the day on Sunday. I'm similarly follically challenged nowadays.
Nah. Do too much outdoors for sunburn. It's a nice shade of walnut at the moment 😂😂😂
I’m outside a lot, too. Usually gardening, which I love as long as it’s not really heavy work.
Can I just reiterate that the best zone for building stamina and the solid aerobic base required to run further and faster is one at which you can speak aloud, clear, ungasping sentences as you run, which will equate to approximately 75% of your maximum heart rate ( no tech needed) and is recommended for 80% of your running time.
Noted! Thank you 👍
☆☆☆☆ garmin - heart rate
Threshold vs Aerobic heart rate 
Heart rate whilst running
Exceptionally high heart rate?
Average heart rate dropping 
