Low HR Training

Maff test (Read 2884 times)

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
    8/16/2011 68F 130 12:43 12:39 12:26 12:36
    8/25/2011 63F 130 11:46 12:18 12:27 12:10
    9/15/2011 35F 129 12:10 12:24 12:37 12:23

     

    With only two weeks until my marathon... this is not the time to make any changes to my training.

    But after that -- I need to up my mileage or go anaerobic or something......


    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
      7/21/2011 72F 129 11:38 12:37 12:20 12:11
      8/16/2011 68F 130 12:43 12:39 12:26 12:36
      8/25/2011 63F 130 11:46 12:18 12:27 12:10
      9/15/2011 35F 129 12:10 12:24 12:37 12:23

       

      With only two weeks until my marathon... this is not the time to make any changes to my training.

      But after that -- I need to up my mileage or go anaerobic or something......

      You should stay at maf unless you have some races planned. Add some mileage.

      Run until the trail runs out.

      2013***1500 miles

      50 miler

      Race Less Train More

       

      Ana Trason  "Living Her Life"

      "The Marble in The Groove"

       

      unsolicited chatter

      http://bkclay.blogspot.com/

      zonykel


        <colgroup> <col width="70" /> <col width="62" /> <col width="98" /> <col width="69" /> <col span="2" width="68" /> <col width="64" /></colgroup>
          Track A Track B Track A Track A Track A Track C
          4-Aug-11 25-Aug-11 27-Aug-11 10-Sep-11 15-Sep-11 1-Oct-11
          6:25 PM 6:16 PM 7:42 PM 8:24 AM 6:35 PM 7:41 AM
        Warmup 12:37 13:06 13:10 12:18 12:37 13:04
        Mile 1 9:42 10:38 9:59 10:08 9:38 10:23
        Mile 2 9:58 10:54 10:12 10:27 9:54 10:51
        Mile 3 9:57 10:51 10:18 10:37 10:12 10:52
        Mile 4 9:58 10:58 10:28 10:55 10:21 11:04
        Mile 5 9:58 10:56 10:37 11:03 10:26 11:07
        Mile 6         10:26  
        Cooldown 12:43 11:49 10:42 9:46 11:36 12:15

         

        My training hasn't been particularly consistent, which is probably why my MAF results seem so irregular. I ran about 70 miles in August and 120 in September. Most of those miles were run at MAF heart rate. I noticed that some variables have an impact on the test: rest (i.e. how much sleep I got), time of day, temperature, what I ate that day, etc. Overall, this is a good learning experience, though.

         

        Interestingly enough, my best results came from my first test. I have a feeling that a lot of the anaerobic work I used to do played a role. I never did a MAF test before, so who knows if that's really the reason.


        Consistently Slow

            Track A Track B Track A Track A Track A Track C
            4-Aug-11 25-Aug-11 27-Aug-11 10-Sep-11 15-Sep-11 1-Oct-11
            6:25 PM 6:16 PM 7:42 PM 8:24 AM 6:35 PM 7:41 AM
          Warmup 12:37 13:06 13:10 12:18 12:37 13:04
          Mile 1 9:42 10:38 9:59 10:08 9:38 10:23
          Mile 2 9:58 10:54 10:12 10:27 9:54 10:51
          Mile 3 9:57 10:51 10:18 10:37 10:12 10:52
          Mile 4 9:58 10:58 10:28 10:55 10:21 11:04
          Mile 5 9:58 10:56 10:37 11:03 10:26 11:07
          Mile 6         10:26  
          Cooldown 12:43 11:49 10:42 9:46 11:36 12:15

           

          My training hasn't been particularly consistent, which is probably why my MAF results seem so irregular. I ran about 70 miles in August and 120 in September. Most of those miles were run at MAF heart rate. I noticed that some variables have an impact on the test: rest (i.e. how much sleep I got), time of day, temperature, what I ate that day, etc. Overall, this is a good learning experience, though.

           

          Interestingly enough, my best results came from my first test. I have a feeling that a lot of the anaerobic work I used to do played a role. I never did a MAF test before, so who knows if that's really the reason.

           I like the 15 Sept test 9:38 for the 1st mile. The 4 Aug test  is a little suspect. I do not recall see numbers that tight . No drift over 4 miles. Was each test / mile run on the same course.

          Run until the trail runs out.

          2013***1500 miles

          50 miler

          Race Less Train More

           

          Ana Trason  "Living Her Life"

          "The Marble in The Groove"

           

          unsolicited chatter

          http://bkclay.blogspot.com/

          zonykel


             I like the 15 Sept test 9:38 for the 1st mile. The 4 Aug test  is a little suspect. I do not recall see numbers that tight . No drift over 4 miles. Was each test / mile run on the same course.

             

            Yes, same course. I was a little surprised as well. Have not been able to replicate that, as you can see from the other test results.

               I like the 15 Sept test 9:38 for the 1st mile. The 4 Aug test  is a little suspect. I do not recall see numbers that tight . No drift over 4 miles. Was each test / mile run on the same course.

               

               

              I have that sort of tight numbers if I run at a low enough HR.

              zonykel


                Actually, I ran another MAF test today and I've determined that one of the tracks (which is not "standard" length) is the one that gives me some of the oddball results, so I think I'm going to throw them out. That's too bad because I'd done most of the MAF tests there. This is what I'm left with:

                 

                <colgroup> <col width="70" /> <col width="98" /> <col span="2" width="64" /></colgroup>
                  Track Meadow Track 32 Track 32
                  25-Aug-11 1-Oct-11 6-Oct-11
                Mile 6:16 PM 7:41 AM 9:15 AM
                Warmup 13:06 13:04 12:07
                Mile 1 10:38 10:23 10:42
                Mile 2 10:54 10:51 10:51
                Mile 3 10:51 10:52 10:47
                Mile 4 10:58 11:04 10:55
                Mile 5 10:56 11:07 10:56
                Cooldown 11:49 12:15 13:36

                 

                One thing I noticed today is that the GPS sometimes gets out of whack. It happened during my warm up mile and didn't measure the first lap of the warm up correctly (it ready 0.31 instead of 0.25). After the warm up mile, I reset the watch, and it worked well during the MAF test.


                Consistently Slow

                  Actually, I ran another MAF test today and I've determined that one of the tracks (which is not "standard" length) is the one that gives me some of the oddball results, so I think I'm going to throw them out. That's too bad because I'd done most of the MAF tests there. This is what I'm left with:

                   

                    Track Meadow Track 32 Track 32
                    25-Aug-11 1-Oct-11 6-Oct-11
                  Mile 6:16 PM 7:41 AM 9:15 AM
                  Warmup 13:06 13:04 12:07
                  Mile 1 10:38 10:23 10:42
                  Mile 2 10:54 10:51 10:51
                  Mile 3 10:51 10:52 10:47
                  Mile 4 10:58 11:04 10:55
                  Mile 5 10:56 11:07 10:56
                  Cooldown 11:49 12:15 13:36

                   

                  One thing I noticed today is that the GPS sometimes gets out of whack. It happened during my warm up mile and didn't measure the first lap of the warm up correctly (it ready 0.31 instead of 0.25). After the warm up mile, I reset the watch, and it worked well during the MAF test.

                   It does not need to be on a track. I run in a parking lot. The course needs to be the same for test. I have 2 different courses but I only compare like courses.

                   

                  PS: You are just in great aerobic condition!

                  Run until the trail runs out.

                  2013***1500 miles

                  50 miler

                  Race Less Train More

                   

                  Ana Trason  "Living Her Life"

                  "The Marble in The Groove"

                   

                  unsolicited chatter

                  http://bkclay.blogspot.com/

                    One thing I noticed today is that the GPS sometimes gets out of whack. It happened during my warm up mile and didn't measure the first lap of the warm up correctly (it ready 0.31 instead of 0.25). After the warm up mile, I reset the watch, and it worked well during the MAF test.

                     

                     

                    sorry, you shouldn't trust the gps for track running. just too many curves, it won't be reliable. but I guess you know the track length anyway and just recalculate the paces manually

                    zonykel


                      sorry, you shouldn't trust the gps for track running. just too many curves, it won't be reliable. but I guess you know the track length anyway and just recalculate the paces manually

                       I disagree on that one. I can get pretty close to 0.25 miles per lap and 4 laps per mile using the GPS.

                       

                      I ran another MAF test today at a different track, and I got some pretty interesting results. The first three miles showed "normal" progressions as the times were getting slower for each mile. But then the last two miles got faster! The 4th mile matches the second mile's time and the 5th mile matches the first mile's time. About the only thing I can say that might have made a difference is the drop in temperature, but I doubt it was the only factor or the most significant. And the avg HR was between 138 and 139 bpm for each mile (MAF for me is 141 bpm), so HR variance wasn't a factor.

                       

                      <colgroup> <col width="70" /> <col width="98" /> <col span="3" width="64" /></colgroup>
                        Meadow Track 32 Track 32 Titan
                        25-Aug-11 1-Oct-11 6-Oct-11 20-Oct-11
                      Mile 6:16 PM 7:41 AM 9:15 AM 6:23 PM
                      Warmup 13:06 13:04 12:07 12:01
                      Mile 1 10:38 10:23 10:42 9:46
                      Mile 2 10:54 10:51 10:51 9:55
                      Mile 3 10:51 10:52 10:47 10:08
                      Mile 4 10:58 11:04 10:55 9:53
                      Mile 5 10:56 11:07 10:56 9:45
                      Cooldown 11:49 12:15 13:36 11:49
                      jimmyb


                        sorry, you shouldn't trust the gps for track running. just too many curves, it won't be reliable. but I guess you know the track length anyway and just recalculate the paces manually

                         

                         

                        I agree. When I first moved to Georgia, I ran on a track quite a bit, and the distance for a lap in the same lane often varied on my Garmin.

                        Log    PRs

                        jimmyb


                           I disagree on that one. I can get pretty close to 0.25 miles per lap and 4 laps per mile using the GPS.

                           

                          I ran another MAF test today at a different track, and I got some pretty interesting results. The first three miles showed "normal" progressions as the times were getting slower for each mile. But then the last two miles got faster! The 4th mile matches the second mile's time and the 5th mile matches the first mile's time. About the only thing I can say that might have made a difference is the drop in temperature, but I doubt it was the only factor or the most significant. And the avg HR was between 138 and 139 bpm for each mile (MAF for me is 141 bpm), so HR variance wasn't a factor.

                           

                            Meadow Track 32 Track 32 Titan
                            25-Aug-11 1-Oct-11 6-Oct-11 20-Oct-11
                          Mile 6:16 PM 7:41 AM 9:15 AM 6:23 PM
                          Warmup 13:06 13:04 12:07 12:01
                          Mile 1 10:38 10:23 10:42 9:46
                          Mile 2 10:54 10:51 10:51 9:55
                          Mile 3 10:51 10:52 10:47 10:08
                          Mile 4 10:58 11:04 10:55 9:53
                          Mile 5 10:56 11:07 10:56 9:45
                          Cooldown 11:49 12:15 13:36 11:49

                           

                          A drop in temperature could make a huge difference. I was 8%  faster  at MAFin 66° as opposed to 74-78° (just a few days apart). Running a 10:22 first mile as opposed to 11:15+ the rest of the week. The temperature was the difference. My resting HR will also be lower in cooler temps. I've also noticed if I run outside in the evening that, as the sun falls and the temps drop, my HR drift is slower than a morning run where the sun is rising and the day is heating up.

                           

                          Being outside on a track, something like a drop in wind speed or humidity could make a difference.

                           

                          Whatever the reason, those sub 10:00 splits are looking mighty fine. Enjoy. Keep going!

                           

                          --Jimmy

                          Log    PRs

                          zonykel


                            <colgroup> <col width="70" /> <col width="98" /> <col span="4" width="64" /> <col width="70" /></colgroup>
                              Meadow Track 32 Track 32 Titan Titan Track 32
                              25-Aug-11 1-Oct-11 6-Oct-11 20-Oct-11 27-Oct-11 11-Nov-11
                            Mile 6:16 PM 7:41 AM 9:15 AM 6:23 PM 5:33 PM 9:12 AM
                            Warmup 13:06 13:04 12:07 12:01 11:49 12:38
                            Mile 1 10:38 10:23 10:42 9:46 9:51 11:17
                            Mile 2 10:54 10:51 10:51 9:55 10:06 11:20
                            Mile 3 10:51 10:52 10:47 10:08 10:21 11:26
                            Mile 4 10:58 11:04 10:55 9:53 10:14 11:20
                            Mile 5 10:56 11:07 10:56 9:45 10:05 11:13
                            Cooldown 11:49 12:15 13:36 11:49 12:42 12:09

                             

                            Ran a race on Sunday. Was too sore to run the following two days. Probably could have run at easy pace on Wed or Thu, but unfortunately, unexpected events prevented me from doing so. Therefore, my first run after the race was today. So I decided to do a MAF test to see what happened. Interestingly, I recorded my slowest MAF to date. I should note that the temperature was mild (probably mid 60s) and cloudy. I'll try another MAF test next week in the evening, when temperature is in the 50s, to compare apples to apples. Because at first glance, one would think that the race wiped me out aerobically (at least temporarily). Has anybody experienced something similar? I'm not concerned, I just think it's a peculiar MAF test result.

                            jimmyb


                              Zonk,

                               

                              Looks like you need more recovery. I"ve seen that sort of regression after a hard race. ALso could be normal fluctuations. If you were test everyday, you would see the up and down nature of the body.

                               

                              --Jimmy

                              Log    PRs

                                I did my second MAF test this morning.  5 mile on high school track.  I realized that my Garmin does not work on the track.  My first test and miles 1 and 2 of my second test are probably inaccurate.  After mile 2 of my test today I turned off Auto Lap and manually hit the Lap button each mile.  Thus miles 3-5 of my test today are correct.

                                 

                                FYI on miles 3-5 today my Garmin measured 1.04, 1.05 and 1.06 miles, respectively.  It resulted in a showing of my average pace for that mile to be about 30 seconds faster than what it actually was.

                                 

                                                                        11/09                  11/16               

                                Mile 1

                                10:13

                                10:03

                                     

                                Mile 2

                                10:08

                                10:15

                                     

                                Mile 3

                                10:21

                                10:17

                                     

                                Mile 4

                                10:37

                                10:29

                                     

                                Mile 5

                                10:40

                                10:28

                                ___________

                                Chris