Okay, I was putting this all off until net year but got impatient so I started again already building back up running.
I’ve summarised some of the points above, below:
- Low HR running
So I did this back probably 2014-2016 when I was starting, so no problem going back to it. I’m plugged into the Triq beta app which just so happens to be prescribing low HR running anyway, Dan Plews seems to be a fan of it.
I’m aiming at 130bpm. On lumpy runs I’m getting 7:50-8:30/km I checked my Barca run/walk and I averaged 134bpm there, steadied at 130bpm for the second 21.1km. In the run phases my hr was around 145 for 6:30/km and 135 for 7:30/km.
This pace puts me in group 1 at my running club which would be awkward so I’m either going to run faster or skip running club.
But do I actually need low HR running?
If the main aim is to improve the aerobic engine, well I think I already have this.
If the aim is to reduce the impact on the legs…well I don’t get run injuries anyway, and I could run slower without doing this current shuffle.
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Don’t abandon swim and bike
Okay, message received. I am back on the bike again really easy, low HR. Swim…I’m not getting to the pool. Maybe after half term. -
Running drills
Not doing anything here but I will add strides and some drills to make the say running more interesting. -
Add volume with shorter runs
Yes, am doing so. -
Lose weight
This seems to be the biggie. Rather than a step change in diets, I’m aiming to reduce bad foods and habits until Christmas and see the effect.