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


    port-a-bella-potty

      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    PRs

      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


        port-a-bella-potty

          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    PRs

          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