Hi guys
Im a runner and im also vision impaired so ratehr than spend ages struggling to search for what i want to know im just going to ask
Ive been running 3 years recent health issues have caused fairly severe fatigue and my doc wants me to run only with a low hr he said aerobic but i am trying maf running because ive heard good things.
so details female
42 using a hr of max 140 to run by. have to walk a lot as course i use is hilly. I have been running 10km every other day for 2 weeks and did one that was 15 km. should i keep those distances or increase them of should i shorten some.
also im always usning same course will this matter. i could possibly get access to a treadmill but prefer my little course.
Im happy with what im doing and am aware that the heat here in Oz is not goign to make it easy for a couple of months just not sure on distances i should be achieving in the week.
Dr. MLK,Jr brithplace
Welcome stellac
1st thing is to read the FAQ sticky.How many miles have you been running weekly? Are you over-training? Do you have a goal or do just need to run aerobically? I calculate your Maff to be 180-42-5=133. The -5 is for health issues. I would not run the same course each time. Try running it in reverse. Do a Maff test.
Aaack!
Stellac - welcome to the neighborhood. You will find lots of friendly folks and some good advice around here.
I noticed you mentioned that you were vision impaired so the sticky threads might be a bit of a challenge. There is a great amount of information in there if you can manage to wade through. For brevity sake, I would focus on the Boilerplate thread (first one) and the book thread. You may find some of these books as audio books at your local library or on-line and its worth the search.
Now for you question(s). If you are 42 then you should stick with a MAF of 138. I realize you may have been active for a few years but its a solid place to begin and maintain during training. Perform a MAF test as soon as possible to get a baseline to gauge your training results. In a nutshell, this would consist of a good 15 minute warm-up that gets your HR near MAF, then run four miles at MAF but don't go over, record the times for each mile, then do a nice cool down. Do this once every three or four weeks during your training to see how your body repsonds. MAF tests are critical to give you a place to judge your training for results.
As for running the same course, if you like keep running it. Just manage your HR. Walking is ok. Each and every one of us has had to walk to maintain their HR at some point in our training. Once we build our aerobic system the walking reduces until there is none.
Good luck and let us know how things go. Keep posting and asking. The daily thread our MAF Maven jimmyb started is a great place to get to know people in this forum and let us see how things are going.
Cheers.
just quickly im running between 30 and 40km a week no idea in miles usually 10km at a time.. Cant change course its out and back and it takes me ages to learn a new course as i have to memorise as many trip points etc as i can so im ok to run alone.
I did some reading of the stickies last night.
I wasnt goign to do a maf test because i dont have a flat spot and i'll know if im improving over time. for me im not really looking at a goal i just want to be able to keep running in some capacity.
Ok am out the door now for a ten kmwill check in when i get back and read the responses more thoroughly
ok things ive been doing wrong i was only letting hr drop 5 beats before beginning to run again today i did 10 and found it much better. im also finding my hr is dropping faster than before..
Here the heat is the biggest issue its pretty warm most mornings so have to allow for that. But im in no hurry i just want to enjkoy my outings and know im doing something good for my body i could run on a treadmill sometimes but it gets realy hot at gym so not sure if that is really going to help plus i p[refer the outdoors.
I'll stick with 138 for now as im struggling there so to drop lower will see me walking too much i think maybe in a few weeks i can drop it down..
so how many klms should i be aiming to do a week and how often should i be running
Since you have no set goals your mileage is probably fine." Time on feet " is may be a better cage. The question I ask myself is it better to run 25 miles ( 40.23k) in 4 days or 6 days? 6 days will be less stressful. The warmer the temp the more your HR( stress) will rise. Good Running.
true i usually run 5 days a week but with the heat have had to be more flexible for example this week we have monday nioght not getting below 26 celsius into a 40 degree day so im not running tuesday which is a usual running day for me.
Over time i want to build my kms up but not if i should wait till i start to see changes first. then if things are going well in april i will set a goal or 2 most likely adelaide marathon in august or melb in october but only if im on the improve and feel strong.
I was also thinking of adding some swimming just easy lasps a couple of times a week and to replace running days when we have a heat wave which is hopefully not goign to happen again lol
By the time you here the beep and start walking the HR has gone past 138. You my want to set your alert at 135.
ok will do have it set for between 128 and 135 that sound ok.
will try running for time for a while .
today i found my hr went down much faster so thats a good sign. so lets seehow i go over next few weeks. am thinking can i do maff test on a treadmill
FW Half 11/8/09
I have to ditto the running by time, especially if you are as slow a runner as I am. That is also important when running in the heat, as I did through the long North Texas summer. The heat slows one down, and its also important to stay hydrated when it is hot so I hope your carrying fluids with you. I know there was not way I could have finished 10km without fluids this past summer. Heck I probably couldn't do it now in the cooler weather either.
Another thing - is keep it enjoyable and fun. Listen to your body and increase time by no more than 10%/week (if going in that direction) and be sure to have a cutback easy week every 4th week. That and lhr will help avoid injury as you increase time on your feet.
Lastly, the importance of warm up and cool down. I have struggled with that, but am now convinced I need to spend the time it takes. In my case, because of the heart meds I am on, I need to run almost 2mi or close to 30 min before I am fully warmed up and get reasonable hr responses. I'm forcing myself to cool down for at least 15 min by slowing down the jogging until I walk a last 1/4 mi or so from the house. I was annoyed at first thinking that the warm up/coold down took to much distance from the time on my feet. Was thinking why was the "time" when I only have an hour. My body has convinced me (and reading Dr Phil's book, his and other commentary in this forum) that it really is important and most people do not spend enough time concentrating on it, especially the cool down.
Good luck and welcome aboard! We all look forward to your reports & progress in the Expose your slow twitch thread!
