Hello everyone - Hope everyone is staying safe in these times
I am a 45 year old male runner who has taken up running again, was never a fast runner (one half M - 5 years back). Currently I am able to run upto 10 km / 6.25miles on my long runs in 80 minutes so I run at about a pace of 8 min/km i.e. 13 min/mile so very slow
My heart rate on my long runs seems high (average 153bpm, high of 189bpm) with a training effect 5.0 as per my Garmin 235. I come back exhausted and need 15 minutes to recover. I tried to break up my 3 days a week runs, with 1 interval training and though my heart rate was lower and distance shorter- I found the interval training much harder than my long run.
1. I dont think I could run slower on my long runs (I do take walk breaks every 7-8 minutes to recover) so should I continue as they are and push the heart rate.
2. I tried to add in interval training but frankly found it HARD despite a lower heart rate and distance - should I continue or just build distance endurance for now because it feels I am doing more on running 10 km than my 4km intervals
Strava examples attached on both
Other notes: am alternating days on bodyweight strength exercises and running AND my Vo2 Max from garmin is a terrible 34. I am also asthmatic so I tend to be cautious is pushing myself but have managed 70 km so far in April and feeling proud of that
In awe of runners who can run fast and long!