c25k - huge hr increase

morningmud

I am doing Zombies, Run c25k. Last night was Week 5, workout 1 as follows:

5 min walk
5 min free run (I ran almost 2 min before my hr got into the 180's. I normally let it get there then walk until it gets back into the 150’s)
30 sec walk
5 heel lifts (don't do, run or walk instead depending on HR)
1 min run
*repeat 8 times
10 min free run (did very little running due to high HR)
5 min stretching (I don't actually stretch, I walk instead)
10 min free run (I probably was able to run about 1/4 of the time)

My HR is normally back into target range by running time during the intervals (prior intervals had 1 min walks) and I have a fair amount of running v/s walking during the free runs. Last night, my HR would only go down into the 160's. I missed 2 days so it had been an entire week since my last run. I already run as slow as I can, probably looks like more of a walk. :laugh:

Would my increased HR have been due to the long period between runs, the decrease in walk time, or maybe even the warmer temps? Any suggestions to improve would be greatly appreciated.

On a happier note: I got a thumbs up from a cyclist and increased my distance.

Apologies if this is a repeat question, I didn't feel that other q/a's were quite the same as mine and there are so damn many to search through.

scottb81

It is because of both the decreased walk time and the warmer temps.

Heart rate is higher in the heat because of the need to divert blood to the skin to cool the body. If you keep training in the heat this will get somewhat better because the body will compensate by increasing the blood volume. This will take two or more weeks depending on how often and for how long you train in the heat.

morningmud

Thanks so much! I was starting to think I would have to repeat some of the workouts.

scottb81

I just saw you are only 90 miles away from me. The heat really kicked in last week and it's having an effect on everyone. The good news is that if you train through the heat in the summer you'll feel like you're flying when it cools off in the fall.

Don't worry if you have to slow your pace some as it continues to get hotter. That is perfectly normal. When it cools off again you will get an extra speed increase.

morningmud

I have to say, I can't imagine running outside once summer hits. How do you do it?!

MissMormie

There's a few options:

- Get up early for a 6:30 am run
- Run on a treadmill indoors
- Run slower and use sunscreen and bring water (for longer runs)

scottb81

I have to say, I can't imagine running outside once summer hits. How do you do it?!

I run on the treadmill sometimes but mostly try to run early and when I do run in the middle of the day drink a lot of water and sweat a lot.

morningmud

Yea, I was thinking treadmill for the summer but it's so boring. I really enjoy running through the neighborhood and seeing the squirrels play. You guys that run at noon in August are amazing!