HRM Training & Building Aerobic Base - Your Experience

I'm also in the same boat. I've been able to manage nearly 9 miles of running at this slow/steady pace (10min/mile) and like you I'm starting to get tired of having a pace of over 10 minutes per mile.

I was thinking that since I've managed such a duration it may be time to start doing some speed work (intervals) so I can finally start trying to improve my times. I use to be able to run a 10K in about 45 mins. I'd love to be able to do that again.

I guess this also depends on your overall goals. I'm not training for anything longer than an Olympic length triathlon but that isn't until May and June next year. Prior to that I have 2 sprints (Dec 3, Apr 9) and an 8 mile run (Feb 20). I hope someone with some experience chimes in here with some good advice.

Be patient and you'll see results.  I got my HRM last X-mas and it's been a very important training tool for me. I had taken a solid 3 months off from running (not a single step) because of some ITB issues.  I started base training in Feb and it was tough to hold my pace back...I've been a runner all my life...but I wanted to give the HR training a fair shot so I stuck with it.  I was in the 9-9:30/mile range at the beginning.  Withina few months I could run ~8:30/min pace in Z1 and by the end of the summer I could easily go 10+ miles in Z1 at 7:45-8min pace.  I'm positive that all the PRs I logged this season wouldn't have been possible if I hadn't stuck with the HR training program early in the season.  I wouldn't consider doing anything above Z2 for 3 solid months...no tempo, no interval...just LSD base work.  You'll thank yourself in June.

The most important thing is to make sure you are using accurate zones...none of that 220-age stuff.  Get out there and do a field test, or better yet, get a clinical test.

I have noticed very little change so far. I did 11 miles this weekend and it seemed a little easier to keep my HR in Z2, but I still had to walk on most of the hills.

I showed dramatic run improvement after about 7 months of almost all aerobic training.  My z1 and z2 pace dropped a good 1:00 to 1:30 min per mile at the same HR.

I think that because I had so much aerobic base built, when it was time to turn up the speed, it really took hold quick.  Every one I talked to was also amazed at the speed increase at the same HR in zone 1 and zone 2 after just a little bit of tempo work (about 3 weeks).

Sounds like 2-3 months before we should expect to notice anything. I will keep plugging away.

Look for me on the trails. I will be the one that your grandmother is blowing past.

Well, yesterday I went out for a 5 miler and this time I tried to increase my cadence. The other day I counted my cadence and it came out to about 75/min. I increased it to 80/min for most of my run and it seems to have made a difference. I cut about 1 min per mile off my time. Also, my route took me down and up this huge dip. I noticed that the higher cadence and shorter strides greatly reduced the trauma to my knees especially while going downhill. So, I guess there really is something to this cadence stuff after all!

The higher cadence does feel weird to me though. I'm 6'5" and have a 36" inseam so I more or less look like a shuffling giraffe (at least I feel like a shuffling giraffe). Whatever the case, it seems to be working so I'll keep on keepin' on and wait for the results.

At 5'7" with a 29" inseam I'm a shuffling hamster...

Mark

Thanks for the input. I do tend to let gravity do its thing when I am decending. It seems such a waste to not take advantage of the "free ride" so to speak. I also understand what you mean about over exagerrating the stride. When I do over exagerrate my stride while decending I can feel the shock and deceleration each time my foot strikes. When that happens I reel in the stride a bit and increase the cadence as best I can in order to make the angle of attack of my foot to the pavement less perpendicular and to keep up with the natural flow of gravity/hill/me... I guess.

I also do what you prescribe regarding climbing. My stride is reduced quite a bit and it feels like I'm taking baby steps up the hill. This does feel like it saves quite a bit of energy for me during the climb.

I'm suppose to be getting a portable metronome for Christmas. I'm looking forward to using it.

I pretty much do the same thing while climbing a hill. Short steps and keeping my body in a natural straight position (not bending towards the hills) when going down you can gain a lot of time while keeping your legs fresh and HR slow. If you lengthen your stride while going down hill you will generate more shock or a stopping force each time your feet hit the ground. You want to keep your high cadence and your body relax following the natural descend (not holding your shoulders back). This will create your cadence to increase (which is what you want) because it will be compensating the speed you are gaining while running down hill. Don't fight it; just let your self roll down with faster and smaller steps. You will be amaze how fresh your legs feel...