Hey everyone, I haven't posted in awhile mainly because I'm not MAFing right now, although this is a LHR training forum and not devoted to the Maffetone Method.
I felt I needed a little change of pace, pun intended, so I started LHR training using HR zones that I calculated from my percentage of HRR. I've been running in my Zone 2 aerobic zone (60 - 70% HRR which is 140 to 156 bpm) for nearly two weeks now and its been going very well. I've noticed that my pace has quicken (as I expected) but my Ave HR has steadily been dropping.
2012 Goals:
5k = sub 22:00
10k = sub 45:00
HM = sub 1:40:00
Run = 2000 miles
Bike = 3000 miles
Swim = 130 miles
After taking most of December off from running, I'm getting back into my routine. I decided that I would get away from maffing for 4-5 weeks to try and jump start some needed weight loss. My plan is to maf but every third day continuously run easy but allow my hr to go above maf. So saturday I did my normal 15 minute wu, and then ran easy for 30 minutes continuously allowing my hr to go where it pleased. After 30 minutes of running, it had risen to about 148 and I felt great. So I decided to pick up the pace a bit. At 158 I still felt good and it dawned on me that I was only 4 beats away from 162, what I believed to be my max based on a run last summer. (Not to mention 220 - 61 = 159). So I decided to go for it. I backed off at 172, so I guess I have a new max hr. Maybe it's easier for me to push harder since I'm in better condition now than last summer.
Bob
Douillard uses the 220- formula as a proxy for HRMax, but that formula is often wildly inaccurate and has little scientific basis. Have you had your HRMax tested? The differences can be dramatic and unpredictable. I'm 39 so, for me, 220- yields a projected HRMax of 181 bpm (220-39), but I've had a stress test and hit 206 bpm before the doctor stopped the test. Unless you're having a HRMax test done with appropriate medical supervision, be very careful about testing yourself. There are some good, low stress tests that you can use to estimate your HRMax better than 220-, but I would strongly caution against actually maxing out without a doctor nearby. (As an aside, one of the things I like about Dr. Phil's 180- formula is that you don't need to know your HRMax to use it. The math is also a lot easier )
Gmoney,
I just read your post. Thanks.
After taking most of December off from running, I'm getting back into my routine. I decided that I would get away from maffing for 4-5 weeks to try and jump start some needed weight loss.better condition now than last summer.
Would you not lose more weight by staying aerobic/maffing
Run until the trail runs out.
2012**Run 40 miles week
50 miler**100 miler
PR 5K**10K**26.2
http://bkclay.blogspot.com/
Decker Challenge 12/12
I agree with Ron that aerobic running should improve weight loss.
gotten a few runs in with modified training plan, e.g. increased higher hr training. Did a 9.1mi long run Sat with a run/walk group. Went 4 1/2mi to a water stop with them doing run 3, walk 1min. mhr stayed under 105, and ahr was around 99. I turned around and returned with continuous running. First mi ahr=102,mhr=105 in 12:56. Didn't take any fuel at the water stop - a mistake. I crashed and burned in the 8th mi, slowed down and had to walk a bit. Overall I still enjoyed it.
Did two recovery runs 4.4 mi on Sun & 3.5 on Mon, both shooting for hr=97-102. Plan on targeting 102-107 tomorrow after warm up. Might be able to get some bf in as part of the cool down. I have more time avail to play with because of dentist appt. So will be working from home b4 the appt. Means less travel to work after the shower!
bob e v 2012 goals: keep on running! Is there anything more than that?
Finish 2 halves, 3M Half 1/29 and probably Decker Challenge in Dechistory: blessed heart attack 3/15/2008; c25k july 2008 first 5k 10/26/2008, 62nd birthday; 1st 10k 2/28/2009 - 50 wks from heart attack to 10k; 1st Half Marathon 11/9/09 20 months from heart attack! !
That's what I thought, but after losing about 40 lbs over 6-12 months, I hovered around 235 - 240 for most of the past six months. I haven't really obsessed about it. I only weigh about once a month on the big scales at the grocery store. I probably need to increase my time / miles.
Are you over 100 miles a month? Over the years I have find it requires 100 miles to maintain and over 100 miles to lose weight. Let me stay for the record my weight as not gone above 181. I had to stop the 14 day carb test because I lost 7 lbs. I dropped down to 157 after 10 days. You may want to try the carbohydrate test.
5.5 miles walking. Maff is 126 -5(121) C/D not included.
4:0
7.24
116
Ron - I can't get my hr anywhere near my maf by walking, even at the end of along run hr drops like a rock into the maf-10 or more. Could be the meds I'm on tho, although it has dropped further, faster since starting lhr training, so most likely a bit of both effects.
Got a 7.7 mi run in this am that I turned into a maf test targeting hr=107-112 (maf range).
labhiker
Bob- your numbers look good.
7 mile walk 2 mile run 1 mile C/D. Run the 2 miles because the muscles were starting to hurt. Walked faster than running.
Hamster
I've been lurking in the LHR group for a while and am finally starting to try this in my training (I'm getting started again after a 6 month hiatus).
Hope it's ok I jump in.
Did 3 mi today, average pace 19:26mm, average HR 142 (my MAF is 145 as I calculate it), peak HR 152. Insanesly slow run, but that's the pace I can keep my HR in check, so I'm trusting this and sticking to that pace.
I've been lurking in the LHR group for a while and am finally starting to try this in my training (I'm getting started again after a 6 month hiatus). Hope it's ok I jump in. Did 3 mi today, average pace 19:26mm, average HR 142 (my MAF is 145 as I calculate it), peak HR 152. Insanesly slow run, but that's the pace I can keep my HR in check, so I'm trusting this and sticking to that pace.
Glad you could join us. Your pace is not far from where I stared. It will get better slooooooowy.
Glad you can join us Chris! I think you'll find that lhr is a great way to increase pace and amount of running without injury. I started looking at it last fall primarily to avoid injury that has occurred when I've increase my running before (last spring). I now am running 6x/wk instead of 3 and my pace is increasing. It will probably work for you as well.
I got a quick and easy 3mi in this morning. 1 1/2 mi warm up, 1mi near maf, ahr=104, mhr=109 then a 1/2 mi cool down. Might have to repeat tomorrow because of amount of work I have in the morning.
Ron - your amazing. I can't possibly walk faster than I run, even if I could get my hr up! Keep up the good work!
Canberra half IM
Perhaps you're a champion race walker in the making?!
I cant walk anywhere near that pace, and my HR only goes to about MAF-40.
Have decided to throw in some non LHR anerobic stuff as im playing soccer again and also going to be doing a couple of sprint triathlons. In a few months I'll get back to a proper extended MAF period.
Latest MAF runs (MAF is 141)
1/21/2010
4 miles
HR Average: 132 / Max: 144
1/18/2010
2 Miles in Nike frees.
HR Average: 129 / Max: 145
1/17/2010
MAF Test
Temp 18C/64F 40% humidity
Pretty similar to last one (when factor in proper warm up this time)
Mile 2 and 4 were into a slight wind (1 and 3 with a slight wind)
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