DCM 2019 - Mentored Novices Thread

Hi kemcloughlin
Here's my probably quite simplistic understanding of how running to HR works in practice. I'm doing the same as you, but I *think* I'm a bit further along the HR process than you? So I can describe for you how it has been going for me, because it's really only kicking in over the past couple of weeks, after almost 5 months of sticking with it!
I think we chatted a bit on Strava about the rule of thumb being to subtract your age from 180 (without actually having your VO2max measured, this is only a rule of thumb). That figure of 180 minus your age marks the upper limit of what you should allow for on your training runs. If you pass it, you slow down until you're back under your figure.
At first, I'd have to walk a bit to bring it back down. Now, I moderate my pace a tiny bit in the knowledge it'll come back down over the next 50-100m without me having to disrupt the running flow too much!
The upper limit I'm running to is 140. I try to maintain my HR at somewhere between 135-139 once I'm warmed up. I slow down on inclines. I speed up on declines. And now, as I said above, after 5 months, I'm definitely able to run consistently faster than I could 1, 2, 4 months ago, without hitting that maximum HR. It's also taking longer for my HR to get near my limit, and it slows back down much quicker now than it used to.
As you know, running to your HR means you're pretty much guaranteed to feel comfortable, and able to run further, without feeling wiped out afterwards (as was the case for me before I started HR training).
However, when it comes to racing, as long as you've built up a bit of fitness, if you're racing, you're racing! This is what your slow training has built you up for. The adrenaline surge before and around the start of the race is going to have your HR higher than normal anyway, so trying to stick below it is going to be difficult. I do monitor my HR when racing, but it generally doesn't exceed 170 for any length of time, which is fine by me. If you're anything like me, you'll be surprised at how much you can up the pace, and maintain it for some distance, despite training at a considerably slower pace all along.
For example, my recent training runs have mostly been around 11.30-12 mins/mile, all keeping my HR below 140. I ran the 10 mile race in Edenderry a couple of weeks ago at 9.58 mins/mile (avg HR 166bpm), and I was comfortable at that, despite a lot of steady uphill drags in it.
I'll be hoping for similar in the Tullamore HM at the end of this month... I suppose that'll help to inform what my PMP will be?
I hope this helps to reassure you a bit... I have had my doubts about it too, but was assured that I needed to be patient, because keeping that HR low, and paces manageable, builds up your aerobic base and teaches your body to feed off your body fat reserves as a fuel source... Yay!
It does seem to be kicking in for me now.