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
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
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!
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!
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! --Jimmy
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
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