Low HR Training

1

Dealing with Slow Warmups (Read 359 times)

kfmfe04


    Before MAFFing, I typically walk briskly for 15-20min to get my HR to around 100 bpm (MAF=138).

    I target MAF-20 or 118 initially and I increase my target HR by 1bpm every quarter km.

     

    However, at this pace, it still takes me 4km or 37min at my current snail's pace to just warm up (reach a steady pace).

    For a 10km jog, that's a huge chunk of time just to warm up.

     

    If I understand correctly, it's not unusual to take 2+ miles to warm up, so maybe my current problem is just my pace?

     

    Is this something I should worry about or is there some way I can warm up more quickly?

     

    FWIW, I am targeting a marathon in October or November - not interested in shorter races at this point...

     

    - Ken

    Age:42, MAF:138, 168cm/5'6", 62.2kg/137lb (from 73kg/161lb), BF: 14.9%

    Goals:  MAF10k@56:50, 59kg/130lb (32 days to go)

    Stage: Trying to get back to MAF Base Building after muscle strain injury

    My Training Log

     

    jimmyb


      Before MAFFing, I typically walk briskly for 15-20min to get my HR to around 100 bpm (MAF=138).

      I target MAF-20 or 118 initially and I increase my target HR by 1bpm every quarter km.

       

      However, at this pace, it still takes me 4km or 37min at my current snail's pace to just warm up (reach a steady pace).

      For a 10km jog, that's a huge chunk of time just to warm up.

       

      If I understand correctly, it's not unusual to take 2+ miles to warm up, so maybe my current problem is just my pace?

       

      Is this something I should worry about or is there some way I can warm up more quickly?

       

      FWIW, I am targeting a marathon in October or November - not interested in shorter races at this point...

       

      - Ken

       

      15-20 minutes is fine to get to target heart rate. Just start 20-30 beats lower (walking counts) and get to target by the end of the warm-up.

      e.g. if your target was 125 bpm

       

      5 minutes....walk

      5 minutes...... 95-105

      5 minutes..... 105-115

      5 minutes..... 115-125

       

      Something in that neighborhood.

       

      --Jimmy

      Log

      kfmfe04


        15-20 minutes is fine to get to target heart rate. Just start 20-30 beats lower (walking counts) and get to target by the end of the warm-up.

        e.g. if your target was 125 bpm

         

        5 minutes....walk

        5 minutes...... 95-105

        5 minutes..... 105-115

        5 minutes..... 115-125

         

        Something in that neighborhood.

         

        --Jimmy

         

        Thanks, Jimmy!

         

        It hasn't crossed my mind to use time instead of distance to ramp up bpm.

        I think this will work much better for a slow-poke like me.

         

        I will try it out!

         

        - Ken

        Age:42, MAF:138, 168cm/5'6", 62.2kg/137lb (from 73kg/161lb), BF: 14.9%

        Goals:  MAF10k@56:50, 59kg/130lb (32 days to go)

        Stage: Trying to get back to MAF Base Building after muscle strain injury

        My Training Log

         

        jimmyb


          Thanks, Jimmy!

           

          It hasn't crossed my mind to use time instead of distance to ramp up bpm.

          I think this will work much better for a slow-poke like me.

           

          I will try it out!

           

          - Ken

           

          If you use the same heart rate plan each time, your warm-ups will be faster-paced eventually, and you will run a little more distance. Progress and regression shows up there as well in my experience---though sometimes warm-ups can be just as fickle as any type run can be.

           

          Good luck!

           

          --JimmyCool

          Log

          Shondek


            If you use the same heart rate plan each time, your warm-ups will be faster-paced eventually, and you will run a little more distance. Progress and regression shows up there as well in my experience---though sometimes warm-ups can be just as fickle as any type run can be.

             

            Good luck!

             

            --JimmyCool

             Remember warm down is  more important in training.Warm up for performance, warm down for recovery.if I'm pushed for time I sacrifice part the warm up and take a longer warm down 

            labhiker


              you make a good point about the need for cool down and recovery.

               

              In my case I find myself holding a solid WU for 20 minutes at or below MAF-15ish however often skip the cool down.  Maybe I should do the reverse.

              labhiker

                My targeted MAF is 125.  My warm up is based on Jimmy's advice:

                 

                5 minutes at 100 to 108;

                5 minutes at 108 to 115; and

                5 minutes at 115 to 122.

                 

                I then begin my run at 125.

                 

                I use my custom program on my Garmin for my warm up.  It keeps me in the right range.  I then save the file after the 15 minute warm up run adn begin a new "run" at MAF of 125.

                 

                Add the two files together for my workout for the day.

                 

                My walk at the end does not count as part of my workout.  I walk for various times and distances.  The longer the workout the more I try to walk at the end to cool down.

                ___________

                Chris