15 miles ✅

[Tasha99]

I haven’t been on a long run since New Year’s Day so I thought I’d better get myself sorted since it’s half term. Planned on a half. Despite the first 8 miles being gradually uphill (as you can see from the pic), my heart rate stayed low throughout so I continued on to 15 miles to make my longest run this year. Average heart rate 137. I was really pleased with it. Managing to get my low heart rate training back on track.

[Hidden]

That's a fantastic leg spin well done Tasha99 👍

[Tasha99 Marathon in reply to Hidden]

Thank you! I’m wiped out now 🤣

[Hidden in reply to Tasha99]

Plenty of time for another 1/2 term jaunt 😝

[Instructor57]

Fantastic run Tasha ! .Some good MAF HR training also ! 😁👍

[Tasha99 Marathon in reply to Instructor57]

I’ve never had my VO2 max go up on a long run before! 👌🏽🤣

[Instructor57 in reply to Tasha99]

Haha yes of course ! Dosent often happen 😂

[GoGo_JoJo Ultramarathon]

Nice one 👌🏻😁

[Dodgylungs Half Marathon]

That’s amazing. What’s the significance of low heart rate training? I ran 8 miles on Sunday and my average heart rate was 157. I often wonder how to get it lower and whether that has significance on distance running.

[Tasha99 Marathon in reply to Dodgylungs]

It is a very long process! I started in March. At first it was virtually impossible to keep my runs in a low heart rate zone - 2 to 3 on garmin. But after 8 weeks I was much improved. I introduced one speed workout a week and by the end of 12 weeks I knocked 2 minutes off my parkrun time. The main idea is that as you train your body to run at lower heart rates, you’ll be able to gradually increase your speed over time until your normal pace is done at a much lower heart rate than before. Then you’ll need far less recovery time so you can then run a lot more. On long runs your body learns to burn fat for fuel. I only had one gel today and I used to have 2-3 on a half! Also your fast pace improves massively. It’s weird. Google ‘slow down to speed up’. Matt Fitzgerald’s 80/20 running is a great read. 80/20 being the key ratio. 80% of runs done in zones 2-3 and 20% in zones 4-5. It’s worked wonders for me. People tend not to have the patience to stick with it though. You have to significantly slow down. I do find my runs far more enjoyable though. And my VO2 max has improved steadily since March.

[Dodgylungs Half Marathon in reply to Tasha99]

Wow that all sounds amazing. I’ll have a look. My heart rate is staying pretty static around 154-157 long distance and a peak rate of 164-167. I’d like to get that down a little bit. I have controlled high blood pressure and type 2 diabetes, so it’s in my best interests to keep a healthy heart and it seems to me distance running is the best way to do that. Just wondering what the gel is that you’re referring to? Also,I have a FitBit but am thinking of upgrading to a Garmin as I’m interested in more detailed data. Would you recommend a Garmin?

[Tasha99 Marathon in reply to Dodgylungs]

Oh yes I’d definitely recommend garmin! You can even buy chest straps to more accurately measure your heart rate with them but I got too much static with them and kept getting huge hr spikes of 190+ when my max is like 178 🤣 I have the 645M which is currently £200 in Argos. I like it as you can play music through it (dodgy music sites needed or Spotify premium) and it has breadcrumb maps which are fab for trails. I think the 45 is a good new version and only about £130 and the 245 is also great but slightly more expensive.

I had a high 5 gel today. Many people like SIS but they are like wallpaper paste I think 🤣 My favourite are Torq but they are more expensive. Low heart rate training will massively improve your aerobic base. There is plenty of information on low heart rate training if you research it on google. It’s based on Maffetone although what I’ve been doing is a little more relaxed that that. You are more than welcome to send me a message if you like.

[Dodgylungs Half Marathon in reply to Tasha99]

Thank you. Lots of really useful information there. I’ve googled the gels which are described as carbohydrate delivered straight to your muscles during exercise. I tend to eat wholemeal pasta the day before a run and it certainly did the trick for the 8 mile run. I’m guessing 15 miles would be a whole different kettle of fish! I will message you directly with any further questions. Thanks again!

[Tasha99 Marathon in reply to Dodgylungs]

You’ve heard of people hitting the wall? That’s because they haven’t fuelled properly. I would say 8 miles was about my limit without needing to fuel before although I could probably stretch to a half now. Sweets are good fuel but if you are doing a real long run, gels provide the salts and things too. In the summer I’d also take a drink along with a hydration tablet in it.

[Dodgylungs Half Marathon in reply to Tasha99]

Ah that’s good to know. My calves started cramping on Sunday which I understand can be due to a lack of salt? I’ll look into gels and hydration tablets. Do professional marathon runners not hit the wall?

[Tasha99 Marathon in reply to Dodgylungs]

Yes it is lack of salts! I go through a lot of hydration tablets in the summer as I sweat quite a bit so rehydrate with them even after a short run.

I think they must have their fuelling strategy perfected to a tee that they don’t really. Although I remember seeing a nurse/professional athlete in the London marathon crawling across the line last year.

bbc.com/news/newsbeat-48093571

[nowster Metric Marathon in reply to Tasha99]

I seem to have stumbled on this too. It's early days, but I've been doing longer distances at a slow pace and when I come to do shorter distances I find I'm doing them more quickly without even trying.

PS. Well done! 👍

[Tasha99 Marathon in reply to nowster]

Yes distance definitely does increase short distance pace 👌🏽 Low heart rate training is sort of the next level - it’s quite hard to do and takes a lot of patience but I would certainly recommend it based on my personal experience and improvements 😊 It can also be quite frustrating at times when people are flying passed you. I used to want a T-shirt sign “I’m doing low heart rate training” on it to explain my snail like pace at times, especially in the beginning 🤣

[cheekychipmunks Half Marathon]

Great run Tasha! Bet that felt good. 😀🏃‍♀️💪

[roseabi Ultramarathon]

Impressive! Well done xx

[Grannyhugs 10 Miles]

Fantastic run, great heart rate too, well done. Happy running 🤗

[Beachcomber66 Administrator Half Marathon]

Awesome Tasha! Had the snow disappeared down there? It had cleared by the time we got up this morning, so I finally got out there. I have been having to road run for weeks; hope the trails dry up a bit soon.....will take a peek tomorrow!! 🙂

[Tasha99 Marathon in reply to Beachcomber66]

Yes, apart from a little stretch from Hemlington to Marton, everything disappeared overnight! I can’t wait to get on the trails again BC!

[Jericho2332 Half Marathon]

Great long run! Well done 👍🏻 some of my regular run spots in there too 😁

[Tasha99 Marathon in reply to Jericho2332]

Ha ha I wondered if you’d notice 🤣 it’s my go to half marathon route and a bit

[Sandraj39 Half Marathon]

Wow - well done Tasha! A great run and a very impressive, steady heart rate! Wish I could keep mine that low!🙂

[Tasha99 Marathon in reply to Sandraj39]

It’s taken a lot of patience to get there 🤣

[Buddy34 Half Marathon]

Wow , well done Tasha and an amazing low heart rate run for you 👏👏👏

[Hidden]

Respect! 👍👏👏👏👏🏃‍♀️Well done!👍

[RunWillie Metric Marathon]

That’s awesome Tasha99

You’re my inspiration to keep going with the low heart rate training ❤️🏃‍♀️

[Tasha99 Marathon in reply to RunWillie]

Do! I don’t know many people who stick with it 🤣 They’re not patient enough😶

[linda9389 Administrator Marathon]

Wow, that's amazing and must be so rewarding. Well done!

[Deals1 Metric Marathon]

Fab long run. Interesting heart ♥ rate stuff too. 😁