My previous post was referring to what feel like maximal effort intervals though my long run HR tends to be around 150bpm which I'd have thought was normal for a long run - 174bpm for me I think would be 10k(ish) race pace. I've not hit my max HR for so long that I'm beginning to question if it still exists at that level

Sorry for hijacking the thread btw littleminxie *awaits virtual slap*

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Yeah, they *feel* like maximal effort, and probably are for your legs - that's what I meant. Your heart has doubled (say) in performance, and your legs have only improved by 25% (say). Therefore you won't max your heart as easily. It takes much more work to improve the limbs than the heart/circulatory system.

stupid legs

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luthor... out of interest, what would be the best way of going about testing my max HR now then?

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Your max heart rate won't change with fitness, it's fixed. Hard to believe, I know, but it only reduces with age. The best thing to do is become awfully unfit and then run an interval, you'll see your max heart rate then!

Your heart stroke volume increases and reduces with fitness, so when it reduces (unfitness) your heart has to try it's hardest relative to your leg speed thus you see it.

Best to work on leg circulatory fitness, and capilarisation (increase in blood supply to muscles) to work the heart harder.

It's the dimishing return whereby you get a quick improvement, then as your heart/lungs/circulation improves you actually encounter injury in the limbs which puts your training on hold until repaired, by which time you've lost some of the heart/lungs fitness improvement.

Get the legs built up for stamina until you're running further and starting to stretch your heart again. That's where I am now too, low HR, high leg ache

I wanted to ask, in relation to littleminxie's question, if I get back after a run, so tired that I feel I have to sit down the second I finish and I have tired, heavy legs, does it mean that my long-distance fitness isn't improving efficiently as I'm respiring anaerobically?

If so, how do you find the balance between anaerobic and aerobic respiration, so that you gain maximum speed without beginning to produce lactic acid?

Hi elliot check my reply to minxies thread on page one you need a combination of training that is easy runs hard runs hill work speed work etc to achieve the best results
However don't get to hung up on the technicalities of running fantastic results can be achieved without gadgets and gizmos .

build distance gradually to avoid injury Eat a good balanced diet and most of all relax and enjoy what your doing!!

Take it easy