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Hello all,
First of all, I loved the 80/20 running book and I am very curious what the effect will be on my progression. My current plan has too many fast runs in it according to the 80/20 philosophy.
To be able to create a good schedule for my training plan I have done a VO2 max test and got my heart rate zones determined.
I have read the book and in chapter 6 it is explained how you can determine your pace by maintaining your pace while being at the top of zone 2 for instance, note that pace and then increase your effort slightly (max 2 BPM) and note your pace again. Repeat that for the following zones.In my case I have a heart rate zone 2 125-138 BPM. After doing this workout I got 5:35-5:10 /km for zone 2.
Today I did a Long Run 5 in which you run 8,5 miles in zone 2.
I have set my Garmin watch to do zone 2 in the pace speed.
In the beginning of zone 2 al went well, I was running just above 5:10 /km, but after running longer my heart rate increased slightly which caused that this higher heart rate went to zone 3.And that is only natural that after a while your heart rate slightly goes up.
How should I solve this? Not running at the top of the zone 2? Or ignore that I end up in a higher zone?Greetings,
Jean-PaulThat is actually very natural for a long run. It is called Cardiac Drift. It happens quite often in heat and after extensive workouts.
I understand that, but that Cardiac Drift causes my workout to end up in a higher zone that I started in.
How should I deal with that?
Not running in the top of the zone and be sure not to exceed the heart rate threshold?
Or should I ignore it and only watch the pace zone which is based on the heart rate zone before Cardiac Drift?This very issue was addressed.by Matt in a similar post.
Essentially, as long as you aren’t going above 1-2 zones, meaning zone 2 run pace going into high zone 3 HR, it isn’t a big deal usually. I will defer to the coaches on more detailed explanation. It’s not atypical for a zone 2 pace/power to creep into zone X HR towards the end.
Thanks, that is almost completely clear. Only need reassurance that this is also the case between zone 3 and 4 which is the threshold between low and non-low intensity. I will ask this in the other post. Thanks!
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