Need training advice from experienced distance runners

tappae

So, the biggest revelation to me while beginning to train for my first marathon has been that I was running too fast. Before I started using a training plan I found in a running magazine, I usually just ran as fast as I could for the distance I was doing. I would decide how much time I had, pick a distance and then run it as fast as I felt I could. I didn't try for a PR every time, but that was mostly just because it wasn't always possible while pushing the stroller.

Now, I'm doing most of runs at the "easy" pace given to me by the McMillan calculator. Mostly for time management reasons, I've combined my strength training with my easy runs. So I run slow for a while until I get to the section of the green way with the exercise stations and then I run slowly between the stations where I do my strength exercises. Normally, running at that pace will keep my heart rate from getting too high, but when I add in the chin-ups, etc, my heart rate stays pretty consistently high for the whole workout. Also, on my hill runs, my heart rate gets up there even at my "easy" pace (maybe because of the toddler in the stroller?). On my long trail runs, my heart gets high even at 2:00 per mile slower than my "easy" pace because of the hills and the terrain.

I've done some reading about aerobic development and am getting the impression that most of my running should be below a certain threshold in order to train my aerobic system. This morning, I read in "Ultra Man" that the author wasn't getting better at endurance training at first because he was doing all of his workouts at a high intensity. He didn't improve until his coach made him slow way down.

So here's my question: am I still getting the aerobic benefit of my slow runs by keeping to the slow pace or am I missing out because my heart rate is being elevated due to the strength training, the hills, the stroller, etc?

I know the "zones" depend on an accurate estimation of maximum heart rate. Both the 220 minus age formula and the tests in the book that came with my heart rate monitor put my maximum in the mid 180s, but I routinely exceed that during vigorous workouts. Hard running keeps me around 170 and the routines I've described above in the 150 to 160 range, only dropping below 150 during some of the easier exercises. Is there a better (at-home) way to determine my max?

BrianSharpe

Here's an "at hme" method from Polar's web site

http://www.polar.fi/en/training_with_polar/training_articles/maximize_performance/running/how_to_determine_your_maximum_heart_rate_for_running

ideally you should get a stress test.

I've started trying to follow the McMillan guide more closely too but it's really hard running at some of the very slow paces (who would have thought I'd ever say that!!) The head coach at my tri club is big on the train slower to race faster school of thought.

When you're hitting 180 or so how does that feel in terms of perceived effort?

tappae

When you're hitting 180 or so how does that feel in terms of perceived effort?

Thanks for the link! At 180, I'm pushing hard, but not sprinting.