Quote:
Originally Posted by Xist
I thought it was too warm to go running, so I decided to walk. My heart rate hit 76% (141) at 0.8 miles and was at 88% (163) at two miles. I decided to walk two more, and it hit 96% (178) just before I completed the fourth mile.
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In a 10 mile race about 15 years ago, my heart rate was 152 after a mile, gradually increasing to a maximum of 174 the entire last mile, running flat out all the way. I would imagine it hardly gets above 120 when walking and hiking a good pace.
Allowing for individual differences, that your heart rate is so high just from walking shows that you greatly need that type of exercise. The more you walk, the lower your rate at a given pace, and the greater the reserve you will have for running much faster.
This is not training for your race, but support for your race. You can still do your regular race type of training once or twice a week, and can benefit from having the greater support for your speed.