Low HR Training

"Race Report & Upcoming Races" Thread (Read 7104 times)

gregw


    posted: 1/1/2009 at 9:58 AM
    wanderingoutlaw, I'm declaring that a PR tie. Congratulations! (Without a chip, just use watch time and don't sweat it.) Each split was faster than the last. I think that 23:00 is a goner in 2009.
    streeetch


      posted: 1/17/2009 at 3:39 PM
      New 15k PR 1:09:59 1/17/09 Old 15k PR 1:11:17 1/19/08 Strategically I ran a really good 10k two weeks ago but the 60+ temp and dew point prevented me from setting a PR. At least that's the excuse I'm using. This race the temp/dp was much better but apparently I wasn't as good strategically. Each 5k split did improve but it appears I held back a little more then necessary during the first 10k: 25:00, 24:09, and 21:24. 21:24 ties my 5k PR set back in Oct. I didn't see that coming. This is also the first race over 5k that I've been able to maintain 2 consecutive miles below 7:00/mile pace. How I got here from there. After almost 2 years of MAF training (141), I gave up last June . That's when I re-read the HADD info in Jesse's low HR training FAQ. Since I've never seen a HR over 181 I decided to follow the advice in section VI, stay 50 below your max. The fact that my marathon PR is 27:00 slower then what McMillan says I should be able to do based on my times in shorter races might have also influenced me. Staying below 131 during the Texas summer meant lots of 11:00+ minute miles. My pace was slow to improve during the summer but it did eventually. Tomorrow it's back below 131. All of this is in preparation for running my second Cowtown Marathon in Feb.
      jimmyb


        posted: 1/17/2009 at 4:03 PM
        Congrats Streetch! Nice Progress. Interesting that you essentially started using MAF-10, and it's worked for you. Keep going! --jimmy
        Rudolf


          posted: 1/18/2009 at 12:31 AM
          today track racewalk race at 5000m, I was only 19 sces off my PR, but split at 3000m mark was a new 3000m PR by 17 secs, 17:59, could not hold the pace after that unfortunately. all training runs and walks is done in the 90-120 range, age MAF is 127 and I try to minimize the racing as much as I can. Today race HR average was 163 with max at 166 after 10 minutes break I did another race 3000m, that was slower pace of course and I managed to avarege HR at 158 20km road racewalk on 15 FEB
          Screen name1


            posted: 1/19/2009 at 3:35 PM
            I'm an infrequent poster in this group now, but I ran the Houston marathon yesterday. 98 days after a 3:14:58 in Chicago. Between then and now. I basically did Hadd training with runs from HR140-155 (max 187) with a few sessions at 160 & 165. When I get close to races I overobsess about my Hr so I put the monitor away. I ran the marathon without the monitor. I ended up running a 3:01. I probably could have run faster but had nasty blister problems and was acutally scared I was running so fast at the end. So what next I will use the Hrm during the recovery period to narrow in on my recovery and GA Pfitz paces. Then I'll probably go without the HRM. Just wanted to update everyone on my progress and to show that you can run fast with this. Training.
            jimmyb


              posted: 1/19/2009 at 4:12 PM
              Congrats on an awesome race. Time to break 3:00. Keep going! --Jimmy
              Shiksa


              Aerobigal! (thx Jimmy!)

                posted: 1/20/2009 at 12:39 AM
                I'm sorry that I haven't been keeping up with all these races. I came to offer congrats, and realized I might accidentally skip someone. You are all impressing me so much, and really helping me keep the faith in maffetone's mething (and similar!). Thank you for taking the time to post your successes.
                Stacy
                I make no apologies for my liberal use of smiley icons. http://stacyruns.wordpress.com/
                lowgear1


                Max McMaffelow Esq.

                  posted: 1/22/2009 at 1:04 PM
                  modified: 1/22/2009 at 1:26 PM
                  http://news.yahoo.com/s/nm/20090122/sp_nm/us_cycling_armstrong_1 whoop, whoop, whoop! http://en.wikipedia.org/wiki/Peloton Little ball ?!
                  ♪ ♫ Hey, hey, we're Maf Monkees And people say we monkey around. ♪ ♫ (The Monkees)
                  Give me 12:59 in '09, please. I deserve it! (Maf of course)..No more teens! No more teens! (ME! ME! ME!)
                  ♪ ♫ I Thank The Lord For The Night Time...And I Thank The Lord For You ♪ ♫ (Neil Diamond)
                  gregw


                    posted: 1/27/2009 at 9:55 AM
                    I did the Carlsbad half and set a big PR -- 1:29:48. I'm posting mainly as a plug for racing with a HRM. Lots of people think it holds you back, but that works both ways. Sometimes it lets you know you're not going too fast. I really didn't think I was in sub-1:30 shape. Here are my splits Split time Split distance Split pace Avg. HR 7:00 1.00 7:00 172 -- mile marker was at ~7:20 6:18 0.98 6:28 176 -- marker short, but garmin still said 6:28 pace! Feel good. HR looks good. 6:51 1.00 6:51 179 6:34 1.00 6:34 178 -- 6:34 @ 178? downhill and a tailwind? 6:53 1.00 6:52 179 6:46 1.01 6:42 178 6:59 1.00 7:01 179 -- hill in here 6:53 1.01 6:50 180 -- turn around back into the wind 6:54 1.01 6:50 179 6:55 1.00 6:54 179 7:01 1.01 6:58 181 -- starting to fade 7:02 1.01 7:01 182 7:01 1.03 6:48 180 -- I think this marker was long 0:42 0.12 5:49 186 -- forgot to hit at finish, watch - chip was 8 secs so :34? Previous marker probably long, making this short Without the HRM, I might have panicked at the early fast splits, but I believe it was an even effort (as the HRs indicate) and the difference in pace was because of the terrain and the breeze off the ocean being at our backs on the way out.
                    streeetch


                      posted: 1/27/2009 at 4:28 PM
                      Quote from gregw on 1/27/2009 at 9:55 AM:
                      I did the Carlsbad half and set a big PR -- 1:29:48. I'm posting mainly as a plug for racing with a HRM. Lots of people think it holds you back, but that works both ways. Sometimes it lets you know you're not going too fast. I really didn't think I was in sub-1:30 shape. Here are my splits Split time Split distance Split pace Avg. HR 7:00 1.00 7:00 172 -- mile marker was at ~7:20 6:18 0.98 6:28 176 -- marker short, but garmin still said 6:28 pace! Feel good. HR looks good. 6:51 1.00 6:51 179 6:34 1.00 6:34 178 -- 6:34 @ 178? downhill and a tailwind? 6:53 1.00 6:52 179 6:46 1.01 6:42 178 6:59 1.00 7:01 179 -- hill in here 6:53 1.01 6:50 180 -- turn around back into the wind 6:54 1.01 6:50 179 6:55 1.00 6:54 179 7:01 1.01 6:58 181 -- starting to fade 7:02 1.01 7:01 182 7:01 1.03 6:48 180 -- I think this marker was long 0:42 0.12 5:49 186 -- forgot to hit at finish, watch - chip was 8 secs so :34? Previous marker probably long, making this short Without the HRM, I might have panicked at the early fast splits, but I believe it was an even effort (as the HRs indicate) and the difference in pace was because of the terrain and the breeze off the ocean being at our backs on the way out.
                      Impressive results! Both time and effort wise. If you remove the first mile and the last .2 your average heart rate was within 6 beats for almost 49 minutes. I also race by heart rate. I'm currently trying to adjust how quickly I get to that comfortably hard level. How much, if any warmup did you do prior to the start?
                      gregw


                        posted: 1/29/2009 at 8:32 AM
                        Well, I intended to do 2 miles warmup, but the 30 minutes to get in the parking lot and the line at the porta potties took care of that. Basically I jogged 0.5 miles from my car. Stood in line for 10 minute and then 10 minutes in the corral, so basically none. The first mile heart rate is off (high) because I hadn't broken a sweat yet. The second is probably good, although it might be a little high. The rest are good.
                        Screen name1


                          posted: 1/29/2009 at 10:29 AM
                          When I ran my 3:01 in Houston I ran without a HRM, simply because I was having a really bad taper. However, looking back after the finish I think I still have fuel left in the tank. Maybe enough to run 2:59. Maybe with a HRM I would have seen that, but we'll never know.... I've only run 1 marathon out of 4 with a HRM and it was my worst one... Good job, gregw. It nice to be under those big numbers like 1:30 for PR's...
                          gregw


                            posted: 1/29/2009 at 9:54 PM
                            Quote from Screen name1 on 1/29/2009 at 10:29 AM:
                            When I ran my 3:01 in Houston I ran without a HRM, simply because I was having a really bad taper. However, looking back after the finish I think I still have fuel left in the tank. Maybe enough to run 2:59. Maybe with a HRM I would have seen that, but we'll never know.... I've only run 1 marathon out of 4 with a HRM and it was my worst one... Good job, gregw. It nice to be under those big numbers like 1:30 for PR's...
                            Thanks. Great job to you, too. 3:01? Holy cow! That's something I can't imagine ever doing. I've been amazed at your progress. (And yes, getting under a nice round number was great!)
                            streeetch


                              posted: 2/3/2009 at 2:50 PM
                              Two weeks ago I set a PR in a 15k. This past Saturday I set out to set another. After reading gregw and dcv2002 posts I was inspired to push the pace a little earlier. I figured, what's the worst that can happen? I blowup and walk it in or I could find out just what is possible. And it was a Dallas Running Club race so, since I'm a member it was free. My new 15k PR is 1:07:43 Previous PR was 1:09:59 I stayed with my usual, speed up throughout the race. 5k splits were 23:43, 22:19, and 21:38. There was no way I could run faster during the final 5k. I sped up at the 8 mile mark and might have looked at my Garmin twice from there to the finish line. I was planning on running a half marathon this weekend but decided to save the money and focus more on marathon pace between now and the Cowtown marathon at the end of the month.
                              jimmyb


                                posted: 2/3/2009 at 7:11 PM
                                modified: 2/3/2009 at 7:17 PM
                                Nice PR. Congrats. Well run race. I looked at your PR's, that last 5k in the 15k was pretty close to the 5k PR listed, if not better. Looks like a 3:30ish marathon is possible, if your aerobic system is up to snuff, and you don't start too fast. --Jimmy
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