Low HR Training

Maff test (Read 2908 times)

    10:26 best 1st mile.Thank you all for the 3 years of encouragement  and knowledge.

    Remember the  Maff road is long but it will get you to your goals. 

     

    Hi Runnerclay,

    Yes, your progress has been a pleasure to see and very encouraging and a real testament to the benefits of LHR training.  I was curious to see your volume over the past three years, so I graphed it, using the graph tools availalbe on RA.  It looks like last month you actually exceeded 200 miles.  That is amazing.  Over the last three years, you have been able to increase volume each year it looks like.

     

     


    Consistently Slow

      Hi Runnerclay,

      Yes, your progress has been a pleasure to see and very encouraging and a real testament to the benefits of LHR training.  I was curious to see your volume over the past three years, so I graphed it, using the graph tools availalbe on RA.  It looks like last month you actually exceeded 200 miles.  That is amazing.  Over the last three years, you have been able to increase volume each year it looks like.

       

       

       I was plagued by injuries before coming to maf. I plan to stay at 200> until my Sept marathon.

      Run until the trail runs out.

      2014***1500 miles 09/28/14

      50miler 13:26:18

      Race Less Train More

       

      Ana Trason  "Living Her Life"

      "The Marble in The Groove"

       

      unsolicited chatter

      http://bkclay.blogspot.com/

      Tennesotans


        Date Temp AHR Mile 1 Mile 2 Mile 3 Avg
        2/4/2011 7F 130 14:03 14:01 14:01 14:01
        2/24/2011 19F 126 13:44 13;36 13:50 13:43
        3/19/2011 25F 125 13:26 13:38 13:34 13:32
        4/11/2011 30F 122 13:06 13:04 13:10 13:06
        6/9/2011 52F 129 12:42 13:23 12:56 13:00
        6/29/2011 63F 128 12:12 12:43 13:00 12:38

         

        Continued improvement! I did my 1.5 mile warmup... and then started my MAF test. A biker passes

        me and my inner dialog was "....I know you can't tell... but I'm FLYING right now..."  Smile Smile


        Consistently Slow

          Date Temp AHR Mile 1 Mile 2 Mile 3 Avg
          2/4/2011 7F 130 14:03 14:01 14:01 14:01
          2/24/2011 19F 126 13:44 13;36 13:50 13:43
          3/19/2011 25F 125 13:26 13:38 13:34 13:32
          4/11/2011 30F 122 13:06 13:04 13:10 13:06
          6/9/2011 52F 129 12:42 13:23 12:56 13:00
          6/29/2011 63F 128 12:12 12:43 13:00 12:38

           

          Continued improvement! I did my 1.5 mile warmup... and then started my MAF test. A biker passes

          me and my inner dialog was "....I know you can't tell... but I'm FLYING right now..."  Smile Smile

           Nice. Warmer temps and still great improvement.

          Run until the trail runs out.

          2014***1500 miles 09/28/14

          50miler 13:26:18

          Race Less Train More

           

          Ana Trason  "Living Her Life"

          "The Marble in The Groove"

           

          unsolicited chatter

          http://bkclay.blogspot.com/

            Date Temp AHR Mile 1 Mile 2 Mile 3 Avg
            2/4/2011 7F 130 14:03 14:01 14:01 14:01
            2/24/2011 19F 126 13:44 13;36 13:50 13:43
            3/19/2011 25F 125 13:26 13:38 13:34 13:32
            4/11/2011 30F 122 13:06 13:04 13:10 13:06
            6/9/2011 52F 129 12:42 13:23 12:56 13:00
            6/29/2011 63F 128 12:12 12:43 13:00 12:38

             

            Continued improvement! I did my 1.5 mile warmup... and then started my MAF test. A biker passes

            me and my inner dialog was "....I know you can't tell... but I'm FLYING right now..."  Smile Smile

             

            congrats! Smile

             

            a question, was the route different in the last 2 tests?

             

            what is your MAF, 122 or 130 or 128?

            Tennesotans


              MAF 130

               

              I used to worry about exceeding 130 bpm, so all of my early runs were ahr of 123.

              I read Dr. Phil say that a runner should spend some time at exactly MAF each run.

              So now I exceed 130... raising my AHR to about 128.

               

              I changed my route after the first four tests... from four miles to three and the route of

              the third mile changed.

               

              I also didn't report my "injury MAF test" since I felt it was an outlier.

                MAF 130

                 

                I used to worry about exceeding 130 bpm, so all of my early runs were ahr of 123.

                I read Dr. Phil say that a runner should spend some time at exactly MAF each run.

                So now I exceed 130... raising my AHR to about 128.

                 

                I changed my route after the first four tests... from four miles to three and the route of

                the third mile changed.

                 

                I also didn't report my "injury MAF test" since I felt it was an outlier.

                 

                 

                what was "injury MAF test"? I guess much worse pace?

                jimmyb


                  MAF 130

                   

                  I used to worry about exceeding 130 bpm, so all of my early runs were ahr of 123.

                  I read Dr. Phil say that a runner should spend some time at exactly MAF each run.

                  So now I exceed 130... raising my AHR to about 128.

                   

                  I changed my route after the first four tests... from four miles to three and the route of

                  the third mile changed.

                   

                  I also didn't report my "injury MAF test" since I felt it was an outlier.

                   

                  NIce progress, Tenn.

                   

                  I've used a tight zone around my MAF for MAF tests since the gitgo. For example, my current MAF is 130, so I use a zone of 129-131, trying to stay mostly 129-130. If the HR lingers too long on 131, I slow down.

                   

                  I'll do the same thing for other runs that are run at MAF, whether it be a recovery run or long run.

                  Sub-MAF and MAF heart time runs are used for other reasons in addition to keeping aerobic, but I also see just as much progress.

                   

                  I like the variety.

                   

                  Keep going. Looking good.

                  --Jimmy

                  Log    PRs

                  Tennesotans


                    what was "injury MAF test"? I guess much worse pace?

                     

                    Yeah, after 5 weeks of very little aerobic activity... I lost 30 seconds on my MAF.

                    After ten days of regular workouts I was back and improving.

                     

                     

                    I've used a tight zone around my MAF for MAF tests since the gitgo. For example, my current MAF is 130, so I use a zone of 129-131, trying to stay mostly 129-130. If the HR lingers too long on 131, I slow down.

                     

                     

                    My heart rate range is much wider than that... like 125 to 133. If its at 131 I try

                    slowing down, if I see 132 I walk until I see 128. 

                      I find it amazing how closely you two control your heart rates. I cannot do that, at lower heart rates, my heart rate naturally oscillates up and down a few beats (I don't know the reason for it, it just does it. this oscillation only goes away as I'm nearing LT). another confounding variable in my case is that if I observe my HR too much that will make the HR go up. so what helps me is I kind of just "lock" into the subjective feeling that belongs to the HR zone I'm targeting. I sometimes check to see if the feelings and HR are still in sync, but I also take into account the oscillation. so if I see limit+1, I just check back later and if it is still over the limit, then I slow down. but no action is taken before it's double-checked. I do check the HR pretty often, actually. like every 50m or so. it's a habit for me. but it's just a glance and I try not to give the specific value much thought to avoid it being affected by my thoughts.

                      jimmyb


                        MAF Test

                        tm 1%

                        84°F  44% H

                         

                        10:28

                        10:49

                        11:14

                        11:28

                        01:01

                         

                        45:00

                        4.09 miles

                        11:00 pace

                         

                         

                        My aerobic system is holding up through this race season/anaerobic phase--still making a little progress.

                        --Jimmy Cool

                        Log    PRs

                        Tennesotans


                          Date Temp AHR Mile 1 Mile 2 Mile 3 Avg
                          2/4/2011 7F 130 14:03 14:01 14:01 14:01
                          2/24/2011 19F 126 13:44 13;36 13:50 13:43
                          3/19/2011 25F 125 13:26 13:38 13:34 13:32
                          4/11/2011 30F 122 13:06 13:04 13:10 13:06
                          6/9/2011 52F 129 12:42 13:23 12:56 13:00
                          6/29/2011 63F 128 12:12 12:43 13:00 12:38
                          7/21/2011 72F 129 11:38 12:37 12:20 12:11

                           

                          Caught a break in the weather... 1.5 mile warmup... broke 12mpm Smile

                            Date Temp AHR Mile 1 Mile 2 Mile 3 Avg
                            2/4/2011 7F 130 14:03 14:01 14:01 14:01
                            2/24/2011 19F 126 13:44 13;36 13:50 13:43
                            3/19/2011 25F 125 13:26 13:38 13:34 13:32
                            4/11/2011 30F 122 13:06 13:04 13:10 13:06
                            6/9/2011 52F 129 12:42 13:23 12:56 13:00
                            6/29/2011 63F 128 12:12 12:43 13:00 12:38
                            7/21/2011 72F 129 11:38 12:37 12:20 12:11

                             

                            Caught a break in the weather... 1.5 mile warmup... broke 12mpm Smile

                             

                             

                            very cool, still progressing!


                            Petco Run/Walk/Wag 5k

                              MAF Test

                              tm 1%

                              84°F  44% H

                               >snip<

                               Jimmy - is your dreadmill outdoors or are you setting indoor temp to 84F?

                              bob e v
                              2014 goals: keep on running! Is there anything more than that?

                              Complete the last 3 races in the Austin Distance Challenge, Rogue 30k, 3M Half, Austin Full

                              Break the 1000 mi barrier!

                              History: blessed heart attack 3/15/2008; c25k july 2008 first 5k 10/26/2008 on 62nd birthday.

                                 Jimmy - is your dreadmill outdoors or are you setting indoor temp to 84F?

                                 

                                 

                                I wondered about this myself. I'm sure it is indoors, but then why not control the temps? what is the idea about that?