Low HR Training

1

What's your weekly duration? (Read 463 times)

    Hi everyone!

     

    I've been lurking this group for some time now, sucking up a lot of useful information from you guys - so thank you! Cool

     

    As a newbie I'm aiming at increasing duration (at/below MAF) as long as it feels managable, as I was stupid enough to comit to a 270 km 8 day alpine running event coming up in the fall of 2012 - and it will take a LOT of training to get ready.

     

    It'd be really interesting to know how much time you spend on your feet weekly, and whether you increase the duration and at what kind of rate you do it.

    Running Blog: On my two feet


    Petco Run/Walk/Wag 5k

      My duration's fluctuate but my goal is to build to time on feet of 10hrs/week. Fluctuations have been caused by life circumstances and helping daughter with health side effects of having twins. I had expected it to be easier to achieve time on feet goals once I retired, 90min/day, 2-3 hr long run with running 6-7x/wk. Hasn't happened consistently. DD2 heads back to work 8/1 and I'm not sure yet how that will effect my goals. She's a Neo-Natal Nurse Practitioner working 12 & 24h shifts, 7am-7pm, or 7am-7am... which will likely impact my morning running, unless I got to gym later in day. Its to hot in Austin to think about mid/late day runs for me.

      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.

        Hi everyone!

         

        I've been lurking this group for some time now, sucking up a lot of useful information from you guys - so thank you! Cool

         

        As a newbie I'm aiming at increasing duration (at/below MAF) as long as it feels managable, as I was stupid enough to comit to a 270 km 8 day alpine running event coming up in the fall of 2012 - and it will take a LOT of training to get ready.

         

        It'd be really interesting to know how much time you spend on your feet weekly, and whether you increase the duration and at what kind of rate you do it.

         

         

        I find 6-8 hours a week is easily enough for improvement if the target MAF HR you are running at is not exclusively recovery heart rate.. so that's what I'm happy with. but it could be individual.

         

         

        good luck to the 270km. what is your running experience so far?


        Consistently Slow

          Avg is 6 -10 hours. 30- 50 miles a week. Go lurk in the ultra running forum for good information on long runs. Refueling can be a issue.

           

          PS: I could not find the heat index for marathons. I do know it is at least  a 20%  drop in time for 20 degrees over 55F. Your 88 F marathon should have been 4:27:00. The 4:19 was a really good time.Cool

          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/


          Consistently Slow

            Here is one chart. I have marathon tomorrow night.

             

            Projected Performance

            40f 50f 60f 70f 80f
            3:00:00 3:05:24 (3%) 3:10:48 (6%) 3:16:12 (9%) 3:21:36 (12%)
            3:05:00 3:10:42 (3%) 3:16:25 (6%) 3:22:07 (10%) 3:27:49 (13%)
            3:10:00 3:16:01 (3%) 3:22:02 (7%) 3:28:03 (10%) 3:34:04 (14%)
            3:15:00 3:21:20 (4%) 3:27:40 (7%) 3:34:01 (11%) 3:40:21 (15%)
            3:20:00 3:26:40 (4%) 3:33:20 (8%) 3:40:00 (12%) 3:46:40 (15%)
            3:25:00 3:32:00 (4%) 3:39:00 (8%) 3:46:01 (12%) 3:53:01 (16%)
            3:30:00 3:37:21 (4%) 3:44:42 (9%) 3:52:03 (13%) 3:59:24 (17%)
            3:35:00 3:42:42 (5%) 3:50:25 (9%) 3:58:07 (14%) 4:05:49 (18%)
            3:40:00 3:48:04 (5%) 3:56:08 (9%) 4:04:12 (14%) 4:12:16 (19%)
            3:45:00 3:53:26 (5%) 4:01:52 (10%) 4:10:19 (15%) 4:18:45 (20%)
            3:50:00 3:58:49 (5%) 4:07:38 (10%) 4:16:27 (15%) 4:25:16 (21%)
            3:55:00 4:04:12 (5%) 4:13:24 (11%) 4:22:37 (16%) 4:31:49 (21%)
            4:00:00 4:09:36 (6%) 4:19:12 (11%) 4:28:48 (17%) 4:38:24 (22%)
            4:05:00 4:15:00 (6%) 4:25:00 (12%) 4:35:01 (17%) 4:45:01 (23%)
            4:10:00 4:20:25 (6%) 4:30:50 (12%) 4:41:15 (18%) 4:51:40 (24%)
            4:15:00 4:25:50 (6%) 4:36:40 (12%) 4:47:31 (19%) 4:58:21 (25%)
            4:20:00 4:31:16 (6%) 4:42:32 (13%) 4:53:48 (19%) 5:05:04 (26%)
            4:25:00 4:36:42 (7%) 4:48:24 (13%) 5:00:07 (20%) 5:11:49 (27%)
            4:30:00 4:42:09 (7%) 4:54:18 (14%) 5:06:27 (21%) 5:18:36 (27%)
            4:35:00 4:47:36 (7%) 5:00:12 (14%) 5:12:49 (21%) 5:25:25 (28%)
            4:40:00 4:53:04 (7%) 5:06:08 (15%) 5:19:12 (22%) 5:32:16 (29%)
            4:45:00 4:58:32 (8%) 5:12:04 (15%) 5:25:37 (23%) 5:39:09 (30%)
            4:50:00 5:04:01 (8%) 5:18:02 (15%) 5:32:03 (23%) 5:46:04 (31%)
            4:55:00 5:09:30 (8%) 5:24:00 (16%) 5:38:31 (24%) 5:53:01 (32%)
            5:00:00 5:15:00 (8%) 5:30:00 (16%) 5:45:00 (24%) 6:00:00 (33%)
            5:05:00 5:20:30 (8%) 5:36:00 (17%) 5:51:31 (25%) 6:07:01 (33%)
            5:10:00 5:26:01 (9%) 5:42:02 (17%) 5:58:03 (26%) 6:14:04 (34%)
            5:15:00 5:31:32 (9%) 5:48:04 (18%) 6:04:37 (26%) 6:21:09 (35%)
            5:20:00 5:37:04 (9%) 5:54:08 (18%) 6:11:12 (27%) 6:28:16 (36%)
            5:25:00 5:42:36 (9%) 6:00:12 (18%) 6:17:49 (28%) 6:35:25 (37%)
            5:30:00 5:48:09 (9%) 6:06:18 (19%) 6:24:27 (28%) 6:42:36 (38%)
            5:35:00 5:53:42 (10%) 6:12:24 (19%) 6:31:07 (29%) 6:49:49 (39%)
            5:40:00 5:59:16 (10%) 6:18:32 (20%) 6:37:48 (30%) 6:57:04 (39%)
            5:45:00 6:04:50 (10%) 6:24:40 (20%) 6:44:31 (30%) 7:04:21 (40%)
            5:50:00 6:10:25 (10%) 6:30:50 (21%) 6:51:15 (31%) 7:11:40 (41%)
            5:55:00 6:16:00 (11%) 6:37:00 (21%) 6:58:01 (32%) 7:19:01 (42%)
            6:00:00 6:21:36 (11%) 6:43:12 (21%) 7:04:48 (32%) 7:26:24 (43%)

            Example usage: You expect to run a 4:20 in 40 degree weather, but it’s going to be 70. Looking across the 4:20 line to the 70 degree column you find 4:53, which is a 19% reduction in performance.

            The Details

            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/

              @bobev

               

              That's one of my concerns with weekly duration as well. How to account for over all life stress and know how much can be handled and how much is too much. I think it's very admirable to pick up running at your age. Keep maffing!

               

              @cmon

               

              In the past I have tortured myself with too fast runs every now and then. When I was 19 (twelve years ago) I trained pretty consistently for eight months or so and actually saw a lot of progress. I have always been a subscriber of "no pain, no gain" - until now that is. Last summer I overstretched a ligament in my ankle and didn't move my ass at all until the end of March this year - when I was challenged to do the Gore Tex Alpine Run in 2012. Since then I've been reading up and logging some decent consistent milage here on running ahead.

               

              @runnerclay

               

              Thanks for the table & good luck with your race! I guess the same principle would apply for the half marathon as well, maybe not as much as for the marathon though? I'll check out the ultra training group - didn't know one existed.

              Running Blog: On my two feet

              jimmyb


              port-a-bella-potty

                Hi J.,

                 

                Congrats on unlurking and  joining the fray--the more the merrier.

                That event sounds like a challenge.

                 

                I've done all sorts of volumes over the years (peak 107 miles in a week). EVentually I learned how to use my MAF tests correctly, and I let the progress/regress curve determine my volume as I have moved through the last two years (which have contained periods of abnormally high stress).

                I keep bumping up the volume, and as long as my MAF tests are progressing, I'm good. If they start to regress, it usually means the training load is too high at that point, or there is too much anaerobic work and it is time to go back to pure base training. SOmetimes, it is stress, and the remedy for that is to back off on volume.

                 

                Genrally, I'll bump up  maybe 15-30 minutes per week during the build up, depending.

                 

                --Jimmy

                Log    PRs

                Tennesotans


                  Hi everyone!

                   

                  I've been lurking this group for some time now, sucking up a lot of useful information from you guys - so thank you! Cool

                   

                  As a newbie I'm aiming at increasing duration (at/below MAF) as long as it feels managable, as I was stupid enough to comit to a 270 km 8 day alpine running event coming up in the fall of 2012 - and it will take a LOT of training to get ready.

                   

                  It'd be really interesting to know how much time you spend on your feet weekly, and whether you increase the duration and at what kind of rate you do it.

                   

                  Hokey Smokes! (280km in 8 days)... what an event..

                   

                  I'm training for a 42.195 kilometer in sub five hour event Wink

                   

                  I run 5-6 hours a week... I MAF bike and MAF swim just under 2 hours a week.

                  I'm still seeing improvement after six months (haven't added anaerobic training yet).