Low HR Training

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First MAF test (Read 1398 times)


Consistently Slow

    MAF test yesterday. I didn't start out with a MAF test in mind but once I got going, I decided to make it a MAF test. I was planning on an easy day yesterday because I did a 10.09 mile (111 laps) run on the same track the day before so an easy day was in order.

     

    This is the first time I have performed the test indoors on the YMCA running track. The track is very short with 11 laps to a mile. Indoor temp 70.

     

    1 mile warm up 10:28 with a Ave HR or 135. I spent some time stretching before the mile run.

     

    Mile 1 = 10:48......Ave HR 139

    Mile 2 = 10:54......Ave HR 140

    Mile 3 = 10:53......Ave HR 140

    Mile 4 = 11:02......Ave HR 140

    Mile 5 = 11:00......Ave HR 140

     

    0.36 mile cool down.

     

    Overall the run felt pretty good.

     Great numbers. What would they look like if you took a rest day first?

    Run until the trail runs out.

    2014***1500 miles 09/28/14

    50miler 13:26:18

    Race Less Train More

     Pistol 100 ----01/03/15

    Ana Trason  "Living Her Life"

    "The Marble in The Groove"

     

    unsolicited chatter

    http://bkclay.blogspot.com/


    Petco Run/Walk/Wag 5k

      Wow that is great progress! Awesome!

      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.

        Thanks Bob

         

        I started swimming about 6 weeks ago and have lost about 10 pounds since my previous MAF test. I found that running fitness does not necessarily transfer over to the swim, but have been told by many triathlete friends that the opposite works out. The swimming fitness transfers over to the running fitness. I've also been biking on the indoor trainer a lot lately to get ready for some triathlons this summer.

         

        The pain that hurts the worse is the imagined pain. One of the most difficult arts of racing is learning to ignore the imagined pain and just live with the present pain (which is always bearable.) - Jeff

         

        2014 Goals:

         

        Stay healthy

        Enjoy life

         

          MAF Test today.

           

          I di a warm up run to our fitness center so I could do the MAF Test on the tradmill that I have performed most of my other tests on. My HR dropped a bunch because I had to walk into the fitness center, turn on the fan and get it up to speed. I then ran some to get my HR up to MAF, then started tracking the mile laps.

           

          1.3 miles @ 10:20 pace,  137 Ave HR

           

          Test::

           

          Mile 1 = 10:08......Ave HR = 139

          Mile 2 = 10:13......Ave HR = 139

          Mile 3 = 10:26......Ave HR = 140

          Mile 4 = 10:33......Ave HR = 139

           

          Ave pace = 10:20......Ave HR = 139

           

          1.3 mile run back home @ 10:35 pace,   140 Ave HR

           

           

          The pain that hurts the worse is the imagined pain. One of the most difficult arts of racing is learning to ignore the imagined pain and just live with the present pain (which is always bearable.) - Jeff

           

          2014 Goals:

           

          Stay healthy

          Enjoy life

           


          Consistently Slow

            Sweet! 0:25 drop over the 4 miles.

            Run until the trail runs out.

            2014***1500 miles 09/28/14

            50miler 13:26:18

            Race Less Train More

             Pistol 100 ----01/03/15

            Ana Trason  "Living Her Life"

            "The Marble in The Groove"

             

            unsolicited chatter

            http://bkclay.blogspot.com/

              *DROOL!*
              Ran_On_Empty


                Got some q's on the test.  Did one a few weeks ago at MAF-10.   My pace fell off over 4 miles rather fast. 

                I repeated the test last night and got better(?) results.  I ran at the top of my zone  (125-135)  ((Max 173)).  At 135 I am at MAF-4.  After a slow 1.25 warm up I locked in at 7.5MPH 8:00 pace.  at 1Mile I dropped down to 7.4 and each mile or so had to drop .1 until I stopped at 5.5 miles and 7.0 mph or 8:34 pace.

                 

                I have been keeping my running between 110 and 135 for my training.  Should I be testing at a higher HR 135 or lower 130 or even lower.125.  The 135 felt good I was not thirsty and did not drink during the test.  It was on a treadmill at the Y.  I ran with sore legs for this test, but they got lose about 20 minutes into the test.

                 

                Any suggestions about where my MAF # should be at at what HR I should track improvement??

                I did complete a marathon six weeks ago or so.  Ran too fast in the middle (string of 7'30 to 8minute miles) My quads crashed and I limped in under 4 hrs. Last 4 miles average 10-11 min.  Have been back to serious running for about 8 months.

                  Ran at your MAF HR for every mile you are doing the test. Trying to keep your HR steady will make you slow over time from cardiac drift, thats what you are tracking.

                   

                  Do them the same everytime. That means keep track of the weather if you are doing them outside. Track the humidity whether your inside or outside. Try to use the same treadmill. You want to be able to cross reference any outside factors that might affect your mile pace to see if you are regressing from stress or other causese.

                   

                  I keep track of the mile pace, not speed.

                   

                  The pain that hurts the worse is the imagined pain. One of the most difficult arts of racing is learning to ignore the imagined pain and just live with the present pain (which is always bearable.) - Jeff

                   

                  2014 Goals:

                   

                  Stay healthy

                  Enjoy life

                   

                  jimmyb


                    Got some q's on the test.  Did one a few weeks ago at MAF-10.   My pace fell off over 4 miles rather fast. 

                    I repeated the test last night and got better(?) results.  I ran at the top of my zone  (125-135)  ((Max 173)).  At 135 I am at MAF-4.  After a slow 1.25 warm up I locked in at 7.5MPH 8:00 pace.  at 1Mile I dropped down to 7.4 and each mile or so had to drop .1 until I stopped at 5.5 miles and 7.0 mph or 8:34 pace.

                     

                    I have been keeping my running between 110 and 135 for my training.  Should I be testing at a higher HR 135 or lower 130 or even lower.125.  The 135 felt good I was not thirsty and did not drink during the test.  It was on a treadmill at the Y.  I ran with sore legs for this test, but they got lose about 20 minutes into the test.

                     

                    Any suggestions about where my MAF # should be at at what HR I should track improvement??

                    I did complete a marathon six weeks ago or so.  Ran too fast in the middle (string of 7'30 to 8minute miles) My quads crashed and I limped in under 4 hrs. Last 4 miles average 10-11 min.  Have been back to serious running for about 8 months.

                     

                     

                    MAF tests should be run at your calculated MAF, which is 180-age plus any adjustments you are taking according to the adjustment list.

                     

                    If your MAF is 139, then do the test at 139. What I do is keep a small zone around the number of (using your MAF as an example) 138-140. I allow 3-4 second blips of 140. If it lasts longer, I slow down. I allow 138 for longer blips. If it hangs on 137 or lower, I speed up. Averaging MAF.

                     

                    This page at Dr. Phil's website explains calculating your MAF and the MAF test. Scroll towards the bottom to find the info.

                     

                    Good luck!

                    -Jimmy

                     

                    Log    PRs


                    Consistently Slow

                      2 mile WU

                       

                        Interval 1 mi 11:48.88 11:48.88 11:49 124 130  
                      2 Interval 1 mi 12:22.54 24:11.42 12:23 123 128  
                      3 Interval <center>—</center> 0:06.21 24:17.63 <center>—</center> 122 122  

                       

                      9/18/10

                       

                      1 Interval 1 mi 10:32.82 10:32.82 10:33 125

                      128

                       

                       Hope to see improvement once the knee completely heals.

                      Run until the trail runs out.

                      2014***1500 miles 09/28/14

                      50miler 13:26:18

                      Race Less Train More

                       Pistol 100 ----01/03/15

                      Ana Trason  "Living Her Life"

                      "The Marble in The Groove"

                       

                      unsolicited chatter

                      http://bkclay.blogspot.com/

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