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05/01/2011

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Jeff

Joe,

I'm a longtime competitive runner, and I've finally decided to see what I can gain from heart rate training. (Read your book last night, by the way. Interesting stuff.)

I had always read in the literature that LT pace was about half marathon pace for faster athletes, or 10-mile pace for slower ones. With PRs of 52 minutes and 71 minutes, I split the difference and came out with a pace of 5:18 as my LT. If I were coming off an injury, I'd discount this pace by an arbitrary amount that felt right.

A 30 minute run for me, however, is at a substantially faster pace than even 10-mile race pace. Is this because the 20 minute average heart rate, if maintained at a steady state, as opposed to the steadily increasing heart rate during a 30-minute 10k, would correspond to the lower, 1-hour race pace?

Joe Friel

Jeff--The best way to find LT pace is as you suggested--to run a race that takes about an hour. When we run at an all-out effort by ourselves most everyone runs slower than if it was a race. Motivation isn't as great. More likely to feel sorry for ourselves. I've found this slow down to be about 5% _for most_. And if you double the duration you run about 5% slower I've also found. So by running a _solo_ 30 minute run all out you're running about at 60 min pace. Again--for most people.

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