Quote Originally Posted by solobiker View Post
I have been trying this too. It sounds like we run roughly the same pace. It was tough for me to "slow" it down as I have always been one to feel comfortable running with a fairly high HR. My HR on average would be close to 165 with a max near 180 ( I am 42).
You and I are the same age. My aerobic threshold is ~143, anaerobic threshold is ~169 and my max HR ~190. Before I started this protocol my runs used to average around 150 or so bpm, maybe a little higher and I rarely exceeded 160bpm at any point in a run unless I was running uphill for a sustained period. In a race, otoh, I'll easily average in the 160s.

On flat or flattish courses I've now trained myself to run slow enough on small inclines that I don't have to walk to stay under 143bpm. But on hillier courses, yup, I'm walking brief segments to keep my heart under the limit. Over time, I'll build the aerobic base where I'll be able to do those same hills *without* walking!

Quote Originally Posted by solobiker View Post
Today my average HR was 140 with a max of 151...had to walk there just to drop it down. :-) Today I went on one of my longest runs in over a year. I got in 6 miles without my usual hamstring issues and feel like I could go out right now for another run.
Awesome! That's how I felt Friday. No IT issues and felt like I could keep on going. Glad your hamstring is healing up!