Low HR Training

"Expose Your Slow Twitchers" Daily Maffetone and/or Low-HR Training Reports (Read 23291 times)

npaden


    Back home, 3,065' elevation.  6.1 miles, 11:09 avg pace, 136 avg HR.

     

    70 degrees and 10-15 mph SW wind. Big spike in my heart rate at about the 1.5 mile mark that wasn't real, must have been static or something.  Over 2 1/2 minutes it climbed all the way to 184 on the graph then back down to 136 just after the 2 mile mark.  That probably added 1 or 2 beats to my avg HR. Good run.

     

    This should be a good baseline run for me as 70 degrees will be pretty normal for a morning run for a while now.  It is slower than my 10:58 avg pace a couple weeks ago over the same course, but that was at 57 degrees with some light rain that kept me very cool.  Don't think I will see a morning like that to compare to for quite a while.

    Age: 50 Weight: 224 Height: 6'3" (Goal weight 195)

    Current PR's:  Mara 3:14:36* (2017); HM 1:36:13 (2017); 10K 43:59 (2014); 5K 21:12 (2016)

    BeeRunB


      84°

      30:00

      1.81 miles

      15:23 pace

       

      run/walking

       

      recovery

      --JimmyCool

      kfmfe04


        Taking it Down a Notch:  Day 40, 4AM HS Track, 24C, 21C dp, warm, MAF=138

        10k shodded 1:19:05 HR: 132 pace: 12'38"mpm

        5k barefoot 0:38:27 HR: 129 pace: 12'17"mpm

         

        Another drag-my-ass-out-of-bed-day... ...maybe I am fatiguing.

         

        Didn't feel so good so I hung out around MAF-8 for the 10k.  Turned out that my pace only trailed 2 seconds per mile from yesterday, the bpm was only one beat lower, but I felt much better overall.  Feet felt tired during the barefoot run, so I cut that one down to around MAF-10.  Recently, I've been reading up on John L. Parker Jr's methodologies.  He seems to promote hi-lo HR training:  I think adapting this methodology in the context of MAF during base-building may help stave off my recent bouts of training fatigue.

         

        Maybe alternate MAF-10, MAF-20, and MAF days?  Will have to experiment... 

         

        - Ken

        Age:42, MAF:138, 168cm/5'6", 62.2kg/137lb (from 73kg/161lb), BF: 14.9%

        Goals:  MAF10k@56:50, 59kg/130lb (32 days to go)

        Stage: Trying to get back to MAF Base Building after muscle strain injury

        My Training Log

         

        runnerclay


        Consistently Slow

          3.6 miles HR 115 /125

          Run until the trail runs out.

           SCHEDULE 2016--

           The pain that hurts the worse is the imagined pain. One of the most difficult arts of racing is learning to ignore the imagined pain and just live with the present pain (which is always bearable.) - Jeff

          unsolicited chatter

          http://bkclay.blogspot.com/

          runnerclay


          Consistently Slow

            6 miles  HR  119 / 135

            70F Nice breeze 4:30 AM

            Run until the trail runs out.

             SCHEDULE 2016--

             The pain that hurts the worse is the imagined pain. One of the most difficult arts of racing is learning to ignore the imagined pain and just live with the present pain (which is always bearable.) - Jeff

            unsolicited chatter

            http://bkclay.blogspot.com/

            BeeRunB


              83°F

              1:05:00

              3.79 miles

              zone 105-120 bpm Run/walk

               

              18:29  97

              16:40  116

              16:40  116

              13:11  117  (16:40 pace)

               

              Rest day tomorrow.

              Have a great weekend.

               

              --JimmyCool

              kfmfe04


                Take-it-Easy Saturday:  Day 41, 4AM HS Track, 24C, 20C dp, nice, MAF=138

                10k shodded 1:18:38 HR: 130 pace: 12'35"mpm

                5k barefoot 0:38:29 HR: 129 pace: 12'17"mpm

                 

                No long run Saturday... ...just a plain o' 10+5...  ...feet still feel fatigued - will need to adjust (maybe shorten distances)

                Perhaps short, easy Sunday tomorrow...

                 

                - Ken

                Age:42, MAF:138, 168cm/5'6", 62.2kg/137lb (from 73kg/161lb), BF: 14.9%

                Goals:  MAF10k@56:50, 59kg/130lb (32 days to go)

                Stage: Trying to get back to MAF Base Building after muscle strain injury

                My Training Log

                 

                kfmfe04


                  End of Week 6 Sunday:  Day 42, 4AM HS Track, 24C, 22C dp, drizzle-light rain, MAF=138

                  7.4k shodded 1:00:04 HR: 128 pace: 12'57"mpm

                  4.1k barefoot 0:30:01 HR: 128 pace: 11'47"mpm

                   

                  Easy MAF-10 1h shodded + 30m BF run today.  Some pain in right arch that went away after a lap or two.  Left calf went tight towards end of BF run - when I paid more attention to my form (bend ankles), it loosened up.

                   

                  Starting tomorrow, I will use a new, revised training schedule, one that will lower fatigue and chance of injury.

                   

                  - Ken

                  Age:42, MAF:138, 168cm/5'6", 62.2kg/137lb (from 73kg/161lb), BF: 14.9%

                  Goals:  MAF10k@56:50, 59kg/130lb (32 days to go)

                  Stage: Trying to get back to MAF Base Building after muscle strain injury

                  My Training Log

                   

                  runnerclay


                  Consistently Slow

                    12. 6 miles HR 130 /142 (maff 123)

                    Ran harder than I should.

                    Memorial Day marathon. Will be just a long run. Hope to stay under 5 hours.

                    DW wants to go see  The Best Exotic Marigold Hotel.

                    Run until the trail runs out.

                     SCHEDULE 2016--

                     The pain that hurts the worse is the imagined pain. One of the most difficult arts of racing is learning to ignore the imagined pain and just live with the present pain (which is always bearable.) - Jeff

                    unsolicited chatter

                    http://bkclay.blogspot.com/

                    BeeRunB


                      Good luck, ROn.

                       

                      Recovery

                      81°F

                      32:00

                      2 miles

                      15:00 pace

                      run/walk

                      --JimmyCool

                      npaden


                        10.6 mile, 11:51 pace, 139 avg HR.

                         

                        Ugh. Tough one this morning. Late nights and full days of hard work the last 2 days. I think I spent more time above MAF yesterday working outside than I did today on my 2 hour run.  70 degrees and 20 mph wind out of the South gusting to 30. Humid on top of everything else. Couldn't keep my HR below MAF toward the end. Avg HR 139, very slow pace, 11:51. Tough wind.

                        Age: 50 Weight: 224 Height: 6'3" (Goal weight 195)

                        Current PR's:  Mara 3:14:36* (2017); HM 1:36:13 (2017); 10K 43:59 (2014); 5K 21:12 (2016)

                        kfmfe04


                          GL on your marathon, Ron!

                           

                          Rainy Monday:  Easy Day 43, 4AM HS Track, 23C, 22C dp, light->heavy rain, MAF=138

                          5k shodded 0:39:24 HR: 128 pace: 12'35"mpm

                          3k barefoot 0:22:40 HR: 126 pace: 12'04"mpm

                           

                          Started with a nice light rain, but turned medium towards the end.  By the time I got home it was pouring.  It's hard getting out of bed when it's raining, but once out there, a light steady rain is fantastic - I love the cooling effect!

                           

                          - Ken

                          Age:42, MAF:138, 168cm/5'6", 62.2kg/137lb (from 73kg/161lb), BF: 14.9%

                          Goals:  MAF10k@56:50, 59kg/130lb (32 days to go)

                          Stage: Trying to get back to MAF Base Building after muscle strain injury

                          My Training Log

                           

                          BeeRunB


                            86°

                            53:00

                            3.37 miles

                             

                            run/walk

                             

                            --Jimmy

                            runnerclay


                            Consistently Slow

                              Darkside Memorial Day run < 4:30

                               

                              6:25:26 **** Kept a MM from  a DNF Smile

                              Run until the trail runs out.

                               SCHEDULE 2016--

                               The pain that hurts the worse is the imagined pain. One of the most difficult arts of racing is learning to ignore the imagined pain and just live with the present pain (which is always bearable.) - Jeff

                              unsolicited chatter

                              http://bkclay.blogspot.com/

                              npaden


                                4.5 miles for me this morning.  11:18 pace, 140 avg HR.

                                 

                                70 degrees and light south breeze (5 mph). Humid. Good run, let my HR get a little high at the end. Somehow my HR monitor was messed up some at the start again, I wasn't wearing a shirt but it still showed some spikes in the first 1/2 mile or so so my avg HR was really at least a couple beats less.

                                Age: 50 Weight: 224 Height: 6'3" (Goal weight 195)

                                Current PR's:  Mara 3:14:36* (2017); HM 1:36:13 (2017); 10K 43:59 (2014); 5K 21:12 (2016)