Expose Your Slow Twitchers Daily Maffetone and/or Low-HR Training Reports

runnerclay

posted: 2/12/2010 at 6:15 AM

I'm back. Thanks.

Walked 7.7 miles HR 109/125

Run until the trail runs out.

2012**Run 40 miles week

50 miler**100 miler

PR 5K**10K**26.2

http://bkclay.blogspot.com/

lowgear1

Max McMaffelow Esq.

posted: 2/12/2010 at 9:08 AM

Quote from runnerclay on 2/12/2010 at 6:15 AM:

I'm back. Thanks.

Walked 7.7 miles HR 109/125

WTG Ron! That's more like it.

As an effort to ease into increased mileage, I do a 5.5 mile walk this morning. May have gone totally "rest", otherwise. Nice balmy 24 F and calm.

I love the Olympics as much as the next person, but all this hype of USA gold in luge has opened up some old wounds.

Years ago, while in training, it was suggested that I consult a sports psychologist. I'd been training my ass off, trying to make the team. Sure, I was a mere 138#, but figured I could "twinkie up".
First thing this shrink does is have me lie down on a couch. He commences with some talk therapy: "Relax.. Be perfectly still. Now, imagine lying back in your sled; feel the gravity. Don't fight it, but let it work with you; become one with it. Now picture yourself accelerating..yada yada. All of this was soothing and helpful, but when he launched into "Now, tell me how you felt about your mother as a child" I freaked and bolted.
Been running ever since.

"Tell me, how are you feeling as to your chances of making the podium?"

Podium? PODIUM!!???

"I intend to take just one run at a time. All I can hope for is some good gravity and fast ice. The rest will just have to take care of itself. I'm just trying not to get ahead of myself. All I can really say is that if things work out well, I should make it to the bottom; just need to be patient and take it from there."

lg

♪ ♫ Hey, hey, we're Maf Monkees And people say we monkey around. ♪ ♫ (The Monkees)
Give me 12:59 in '09, please. I deserve it! (Maf of course)..No more teens! No more teens! (ME! ME! ME!)
♪ ♫ I Thank The Lord For The Night Time...And I Thank The Lord For You ♪ ♫ (Neil Diamond)

C-R

posted: 2/12/2010 at 9:31 AM

Quote from runnerclay on 2/12/2010 at 6:15 AM:

I'm back. Thanks.

Walked 7.7 miles HR 109/125

Excellent.

5:30 am run for me today due to some work and afternoon schedule conflicts. Wow did I feel off stride. Plowed through for a little more than 5 with an AHR of <130 at the 9:20 pace.

Its a long way from all those years past where my runs all happened before 7 am. Yikes.

"He conquers who endures" - Persius
"Every workout should have a purpose. Every purpose should link back to achieving a training objective." - Spaniel

lowgear1

Max McMaffelow Esq.

posted: 2/12/2010 at 8:01 PM

I am mortified and grief stricken after hearing news of today's tragedy in Vancouver.
For those who may not be aware, a young and promising athelete, just 21 years old, lost his life during a trial run on the olympic's luge course.
May the Lord give comfort and peace to those near to him.
Rest in peace Nodar Kumaritashvili

♪ ♫ Hey, hey, we're Maf Monkees And people say we monkey around. ♪ ♫ (The Monkees)
Give me 12:59 in '09, please. I deserve it! (Maf of course)..No more teens! No more teens! (ME! ME! ME!)
♪ ♫ I Thank The Lord For The Night Time...And I Thank The Lord For You ♪ ♫ (Neil Diamond)

runnerclay

posted: 2/13/2010 at 7:54 PM
modified: 2/13/2010 at 7:56 PM

Did a MAF test. Ran the 1 mile. Walked the last 3. W/U 1.4 mile. May not have warmed up enough.Back not hurting but I am guessing there is still plenty of stress. Will continue to walk until I can not reach MAF 126 walking.

W/U mile.High school tack

Type	Distance	Time	Total Time	Pace	Avg HR	Max HR	Notes
Interval	1 Mi	14:11.48	14:11.48	14:12	113	122
Interval	0.53 Mi	9:03.25	23:14.73	17:05	116	125

maff test

Type	Distance	Time	Total Time	Pace	Avg HR	Max HR	Notes
Intervals (GPS Interval)
Interval	1 Mi	15:27.9	15:27.9	15:28	125	128	run
Interval	1 Mi	14:07.02	29:34.92	14:08	125	128	walk
Interval	1 Mi	14:04.19	43:39.11	14:05	125	129	walk
Interval	1 Mi	14:23.18	58:02.29	14:24	124	128	walk
Interval	<center>—</center>	0:03.15	58:05.44	<center>—</center>	124	124

Run until the trail runs out.

2012**Run 40 miles week

50 miler**100 miler

PR 5K**10K**26.2

http://bkclay.blogspot.com/

runnerclay

posted: 2/14/2010 at 3:18 PM

walked 5.6 miles 110/ 125. The 125 was uphill. The 3" of snow is almost a memory. Yea!

Run until the trail runs out.

2012**Run 40 miles week

50 miler**100 miler

PR 5K**10K**26.2

http://bkclay.blogspot.com/

bobev

Decker Challenge 12/12

posted: 2/14/2010 at 4:02 PM

ditto lowgear's sentiments!

go in a good long run with a local running group this am, 2:19hrs covering just under 10mi. Took some long water breaks otherwise pace was good at maf-5-8. Should be ready for a pb at 2/27 half. I think I'll continue with maf training and not add any anaerobic training into the mix at this point. Less than two weeks to go and I don't want to screw with aerobic base.

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 Dec
history: 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! !

labhiker

posted: 2/16/2010 at 7:43 AM

5:45am, indoor, easy base run, 1% incline, 4.1miles 121ave/130max. [MAF-5 target 127] 1mile warm-up at 114 and .1mile cooldown walk

labhiker

runnerclay

posted: 2/16/2010 at 8:03 AM

walked 6.1 miles 115/135 . Did not slow down on hills/ inclines. 24 F Wind gust to 15mph.

'

Type	Distance	Time	Total Time	Pace	Avg HR	Max HR
Intervals (GPS Interval)
Interval	1 Mi	13:44.2	13:44.2	13:45	111	126
Interval	1 Mi	13:41.16	27:25.36	13:42	121	133
Interval	1 Mi	13:48.29	41:13.65	13:49	118	129
Interval	1 Mi	13:47.28	55:00.93	13:48	116	133
Interval	1 Mi	14:12.3	1:09:13.23	14:13	115	135
Interval	1 Mi	15:12	1:24:25.23	15:12	113	123
Interval	0.05 Mi	1:16.72	1:25:41.95	25:35	102	106

Run until the trail runs out.

2012**Run 40 miles week

50 miler**100 miler

PR 5K**10K**26.2

http://bkclay.blogspot.com/

runnerclay

posted: 2/16/2010 at 4:11 PM

Did a double 116/131 3.5 miles

Type	Distance	Duration	Avg HR	Max HR	Notes
Interval	1 Mi	15:48.62	121	127
Interval	1 Mi	15:15.36	119	131
Interval	1 Mi	15:13.5	116	126
Interval	0.5 Mi	7:59.98	106	116

Run until the trail runs out.

2012**Run 40 miles week

50 miler**100 miler

PR 5K**10K**26.2

http://bkclay.blogspot.com/

bobev

Decker Challenge 12/12

posted: 2/16/2010 at 7:18 PM

Got in a short recovery run yesterday and a nice 4 1/2miler this morning. After warming up got 3 mi w/ahr=105 ~maf (depending on whether I use 107 or 112 for maf) @12:00 +/- a few sec pace. Felt wonderful i didn't want to quit but had to be at work early to provide boss's boss some data. I liked how easy the pace felt as well, especially since it would be a stretch goal pace for the 2/27 half.

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 Dec
history: 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! !

runnerclay

posted: 2/17/2010 at 6:50 AM

BOB, WTG.

5.1 miles HR 110/131.Need to get out the door.

pe	Distance	Time	Total Time	Pace	Avg HR	Max HR
Interval	1 Mi	15:29.33	15:29.33	15:30	102	112
Interval	1 Mi	14:27.67	29:57.00	14:28	109	124
Interval	1 Mi	14:25.42	44:22.42	14:26	112	121
Interval	1 Mi	14:04.11	58:26.53	14:05	114	131
Interval	1 Mi	14:48.36	1:13:14.89	14:49	115	124
Interval	0.16 Mi	2:32.35	1:15:47.24	15:53	104	109

Run until the trail runs out.

2012**Run 40 miles week

50 miler**100 miler

PR 5K**10K**26.2

http://bkclay.blogspot.com/

seanm

Canberra half IM

posted: 2/17/2010 at 5:18 PM

5 miles in the morning sunshine (20C / 68F)

Started slow and increased a little each mile.

Interval	1 Mi	11:15.61	11:15.61	11:16	117	136
Interval	1 Mi	10:31.43	21:47.04	10:32	125	130
Interval	1 Mi	10:21.64	32:08.68	10:22	129	139
Interval	1 Mi	10:00.69	42:09.37	10:01	137	141
Interval	1 Mi	9:52.65	52:02.02	9:53	141	143

website

bobev

Decker Challenge 12/12

posted: 2/19/2010 at 9:50 AM

looks like good progress Sean & Ron!

Got in 4.7mi run this am. A very surprising run. I started new meds the other day and it seemed hr wasn't climbing like it usually does. Its amlodopine, a calcium channel blocker, that shouldn't affect hr but who knows how ones bod reacts. the surprise is that pace was faster at lower hr than it has been. About 15 sec worth. overall pace was 13 including warm up and cool down walk. My maf is between 107-112, depending on how much I reduce for meds, then add for fitness. Mi 2 which I generally treat as continued warmup was 11:51 ahr=103, Mi 3-11:34 ahr=103, Mi 4-11:45 ahr=105. not bad for me. That was getting close to my 5k pb pace! And it didn't feel that fast, like it used to. I might run a 5k Sun if I feel up to it as a tune up for next weeks half. Could be interesting.

I meant to add that runningtimes.com has an article in the health section about meds and running. I can see why cardiologist is against marathon. The statins and cholesterol drugs can cause muscle problems when folks run that distance... Will have to see how lhr trainng goes before I think about trying to convince him to clear me for full marathon.

love this lhr approach!

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 Dec
history: 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! !

C-R

posted: 2/19/2010 at 9:59 AM

Quote from bobev on 2/19/2010 at 9:50 AM:

Will have to see how lhr trainng goes before I think about trying to convince him to clear me for full marathon.

love this lhr approach!

That is very wise and looks like your running is progressing well.

One thing to note is that there is ample research evidence (I do not have it at my fingertips) that aerobic base miles also assist the heart in capilarization. This adds benefits down the road as the heart litteraly gets larger and stronger. I think Dr. Phil discusses some of this but I need to reread the books.

As for me, the time experiment continues with great success. I've been running between 7 and 8 hours per week which equates to between 50 and 56 miles. Most all of it is at AHR +5 (142). I did note that last weekends race + hard long run workout, forced an easy Monday and first run on Tuesday but the recovery has set and yesterday's 1 hours treadmill run was simply a wonderful relaxing time (and watching Canada play Switzerland in a good game sure helped). My average pace is dropping but I need a MAF test to confirm advancement. Perhaps today if I can find my HR strap. Planning an easy weekend for long runs to help receover more.

Good work all. This forum continues to inspire.

"He conquers who endures" - Persius
"Every workout should have a purpose. Every purpose should link back to achieving a training objective." - Spaniel

Low HR Training

"Expose Your Slow Twitchers" Daily Maffetone and/or Low-HR Training Reports (Read 20600 times)