So weird one here. Been out of running for 8-9 months for various personal reasons. Before I stopped, i was in around 16:45 min 5k - 1:17 HM - 2:45 Mara shape (Running on average 90-110 km per week)
So the problem I have is: I have started running again recently with the goal of getting back to some shape- (aerobically its now ALL gone)
I have now slowly built up to 40-50km per week over the last month (just running easy + a tempo + LR) running fast still feels amazing mechanically and on my body, just aerobically it absolutely winds me. I know I need to build up a base again but I am so so so inefficient running at my new ‘easy’ heart rate pace- it feels like I’m hobbling and have to go about 6min per k or slower to keep my heart rate at below even 150bpm.. (max HR tested at 189) BUT running at my old easy pace (4:40-5mink/s) still feels amazing on my body and mechanically pretty efficient- my heart rate just skyrockets into the high 150- 160s as I’m so aerobically weak now..
my question is do I just completely ignore heart rate on ‘easy’ runs for a while and run at a moderate pace that feels coordinated, efficient and enjoyable and hope my heart rate/effort comes down in a few weeks/months or do I continue hobbling around awkwardly at my ‘correct’ new easy pace and hope something changes that way?
Basically what’s the best thing to do to get back to aerobic fitness as far as pace with easy running and LRs..
sorry that’s a long one.