I haven't really checked but I've seen it at 185 in fartlek sessions. I tried to keep it between 138 and 141 for all the runs during those months, based on a fairly unscientific 180 minus age = 140.... (found it on a website somewhere).
Thought I'd report back. Between the end of June and 11th Sept, I did ALL my runs at 140bpm. Soooo boring, but I learnt to enjoy it somehow.
On 11th Sept, I did the same 34k run that I had done 3 months earlier (end of June). Conditions/temperature were the same, course was the same, time of day and food were the same. I was 11 minutes quicker and I felt so much better in the latter stages of the run. Since then I've been including a few of these very slow runs in with racing and threshold and intervals etc. and yesterday I was a little quicker again by 5s/km (although it was quite a bit colder yesterday so not comparable).
Overall, I'm very happy and now working on building the speed up again.
Hi Jayne. Currently only adidas invite me to events. Normally I just review whatever I happen to be using. Like the amazing Saucony Virrata that I've done 500+km in. I'm now a convert to zero drop racing flats. My most recent PB (5k parkrun) was in Treksport Sandals! (zero drop trail 5fingers). It took me a year to transition, but now I can run in any drop.
I decided to take the guesswork out so have been doing exclusive low HR runs (max 140bpm) and cycle rides. What the articles about base training don't talk about is how daftly bored you'll get! So a warning to others: just because you are doing really slow miles, don't be fooled into thinking you can suddenly add an extra 50% miles on top of your normal weekly quota just because your legs don't ache after runs. This way leads to injury. I thought I'd pulled a calf muscle but my masseur says it's just tight. Phew. Take care all!