Low HR Training

Maff test (Read 2883 times)


Consistently Slow

    8/5/11

    9:36 1st mile

     

    9/13/11

    9:23:38 1st mile --a week before BQ

     

    7/18/12

    10:27:41

     

    5 mile test drop off 1:24---Looks to be my normal rate of decline.

    Did a marathon 4 days ago.Probably not fully recovered.Hope to retest next week.

    Will stay at Maff 122 -124 for the next 9 days. Marathon on 7/28/12.

     

    Splits (GPS Interval)
     TypeDistance Split settingsDurationTotal DurationPaceAvg HRMax HRNotes
    1 Interval 1 mi 10:27.41 10:27.41 10:28 125 133  
    2 Interval 1 mi 10:55.23 21:22.64 10:56 125 129  
    3 Interval 1 mi 11:36.44 32:59.08 11:37 125 130  
    4 Interval 1 mi 11:46.82 44:45.90 11:47 124 127  
    5 Interval 1 mi 11:51.51 56:37.41 11:52 125 127  

    Run until the trail runs out.

    2013***1500 miles

    50 miler

    Race Less Train More

     

    Ana Trason  "Living Her Life"

    "The Marble in The Groove"

     

    unsolicited chatter

    http://bkclay.blogspot.com/


    Consistently Slow

      FYI

       

      Tuesday, April 13, 2010

      MAFF PREDICTION CHART

       

      MAF....5k pace....5k time.....Marathon.....Mpace

      13:00...9:00.........27:57..........4:32:29.......10:25
      12:30...8:45.........27:11..........4:25:00.......10:07
      12:00...8:30.........26:23..........4:17:12.........9:50
      11:30...8:15.........25:37..........4:09:44.........9:32
      11:00...8:00.........24:51..........4:02:15.........9:15
      10:30..7:45..........24:04..........3:54:37.........8:58

      10:00..7:30..........23:18..........3:47:09...........8:41
      9:30....7:15..........22:31..........3:39:31...........8:23
      9:00....7:00..........21:45..........3:32:02...........8:06
      8:30....6:45..........20:58..........3:24:24...........7:49
      8:00....6:30..........20:12..........3:16:55...........7:31
      7:30....6:00..........18:38..........3:01:39...........6:56
      7:00....5:30..........17:05..........2:46:32...........6:22
      6:30....5:15..........16:19..........2:39:04...........6:05
      6:00....5:00..........15:32..........2:31:26...........5:47
      5:45....4:45..........14:45..........2:23:48...........5:30
      5:30....4:30..........13:59..........2:16:19...........5:12
      5:15....4:20..........13:28..........2:11:17...........5:01
      5:00....4:15..........13:12....... ..2:08:41...........4:55

      Run until the trail runs out.

      2013***1500 miles

      50 miler

      Race Less Train More

       

      Ana Trason  "Living Her Life"

      "The Marble in The Groove"

       

      unsolicited chatter

      http://bkclay.blogspot.com/

        Is that predictor based on the 1st mile or 2nd mile MAF?

         

        Is this something you just came up with?

         

        Just curious.

         

        My drop off seems to be pretty minimal.  I just now got the ability to look at the HR numbers by mile when Eric did his interim update.

         

        Here's my run this morning.  I ended up going over MAF (136 for me) with a 138 avg HR and a 10:58 avg pace for the entire run.

         

        Splits (GPS Interval)
         TypeDistance Split settingsDurationTotal DurationPaceAvg HRMax HRNotes
        1 Manual 1 mi 10:40.69 10:40.69 10:41 135 145  
        2 Manual 1 mi 10:43.41 21:24.1 10:44 139 145  
        3 Manual 1 mi 11:16.49 32:40.59 11:17 140 146  
        4 Manual 1 mi 11:18.06 43:58.65 11:19 139 144


        I've been having a hard time running slow enough coming back to the house, I naturally want to pick up the pace the closer I get it seems.

        Age: 46 Weight: 208 Height: 6'2" (Goal weight 195)

        Current PR's:  Mara 3:48:09; HM 1:43:26; 10K 44:51; 5K 21:27

          This is a more typical run for me.  I've only been tracking my average HR for the entire run and trying to get that at MAF (136 for me).

           

          This run ended up with an average pace of 10:53 and an average HR of 136, but the splits with HR are as follows.

           

          Splits (GPS Interval)
           TypeDistance Split settingsDurationTotal DurationPaceAvg HRMax HRNotes
          1 Manual 1 mi 10:57.27 10:57.27 10:58 130 140  
          2 Manual 1 mi 10:55.02 21:52.29 10:56 132 139  
          3 Manual 1 mi 10:39.18 32:31.47 10:40 137 142  
          4 Manual 1 mi 11:02.74 43:34.21 11:03 138 142  
          5 Manual 1 mi 11:25.34 54:59.55 11:26 138 143  
          6 Manual 1 mi 10:23.59 1:05:23.14 10:24 142 146


          I was under MAF for the first 2 miles, then a tiny over for the next 3 and then I picked it up on the last mile going back to the house a little bit.

           

          Ignoring the first 2 miles that I ran under MAF, my drop off on miles 3 to 5 seems more in line with what you would expect, although there is a slight incline on mile 4 that might account for some of the drop off on pace.

           

          Having this feature will be nice and hopefully will help keep me from cheating on that last mile to get my average pace lower.  It is really tough to not pick it up a little on that last mile though!

          Age: 46 Weight: 208 Height: 6'2" (Goal weight 195)

          Current PR's:  Mara 3:48:09; HM 1:43:26; 10K 44:51; 5K 21:27


          Consistently Slow

            The chart is Dr. Phil's. The regression should optimally be :30 over 5 miles. I have never reached that goal.Burnt Toast / Robert hits the :30 mark.

            Run until the trail runs out.

            2013***1500 miles

            50 miler

            Race Less Train More

             

            Ana Trason  "Living Her Life"

            "The Marble in The Groove"

             

            unsolicited chatter

            http://bkclay.blogspot.com/

              Is the MAF number on his chart the avg pace for 5 miles?

              Age: 46 Weight: 208 Height: 6'2" (Goal weight 195)

              Current PR's:  Mara 3:48:09; HM 1:43:26; 10K 44:51; 5K 21:27


              Consistently Slow

                Is the MAF number on his chart the avg pace for 5 miles?

                 No, it for the 1st mile.

                My maff was 9:23--BQ--3:37:38

                 

                9:30....7:15..........22:31..........3:39:31...........8:23

                Run until the trail runs out.

                2013***1500 miles

                50 miler

                Race Less Train More

                 

                Ana Trason  "Living Her Life"

                "The Marble in The Groove"

                 

                unsolicited chatter

                http://bkclay.blogspot.com/

                jimmyb


                  The chart is a hybrid of Dr. Phil's chart found in his books and one that I made based on it. His chart only gave a 5k time as it related to the MAF first mile,  I popped the 5k times on Maffetone's chart into the McMillan calculator to get the equivalent marathon times. Then added them into the chart. I also extended the chart from 10:00 up to 13:00. The original thread is here:

                   

                  http://www.runningahead.com/groups/LOWHRTR/forum/313d42ed8b8e4914bc3bf68a27e29f3f

                   

                   

                  It's messed up now, as RunningAhead did an update a few years ago and it messed up paragraphs and spacing.

                  --jimmyCool

                   

                  p.s. fixed

                  Log    PRs


                  Consistently Slow

                    The chart is a hybrid of Dr. Phil's chart found in his books and one that I made based on it. His chart only gave a 5k time as it related to the MAF first mile,  I popped the 5k times on Maffetone's chart into the McMillan calculator to get the equivalent marathon times. Then added them into the chart. I also extended the chart from 10:00 up to 13:00. The original thread is here:

                     

                    http://www.runningahead.com/groups/LOWHRTR/forum/313d42ed8b8e4914bc3bf68a27e29f3f

                     

                     

                    It's messed up now, as RunningAhead did an update a few years ago and it messed up paragraphs and spacing.

                    --jimmyCool

                     

                    p.s. fixed

                     

                    Thanks for clarification.

                    Run until the trail runs out.

                    2013***1500 miles

                    50 miler

                    Race Less Train More

                     

                    Ana Trason  "Living Her Life"

                    "The Marble in The Groove"

                     

                    unsolicited chatter

                    http://bkclay.blogspot.com/

                    Can I be Frank


                    Walk This Way...this way

                      The chart is a hybrid of Dr. Phil's chart found in his books and one that I made based on it. His chart only gave a 5k time as it related to the MAF first mile,  I popped the 5k times on Maffetone's chart into the McMillan calculator to get the equivalent marathon times. Then added them into the chart. I also extended the chart from 10:00 up to 13:00. The original thread is here:

                       

                      http://www.runningahead.com/groups/LOWHRTR/forum/313d42ed8b8e4914bc3bf68a27e29f3f

                       

                       

                      It's messed up now, as RunningAhead did an update a few years ago and it messed up paragraphs and spacing.

                      --jimmyCool

                       

                      p.s. fixed

                       

                      I knew that looked mighty familiar! Thanks for refreshing, Jimmy.

                      Looked pretty generous in terms of the "13 and up" division, but

                      doable for a fit/well trained individual, I'd guess.

                      One day, maybe Smile

                       

                      bf

                      jimmyb


                        MAF test today

                        all running @ 120 bpm (-10 adjustment)

                        Making some progress in running at MAF. --JimmyCool

                         

                        date temp humidity time distance pace   1st mile  
                        5/17/12 80° 48% 20:00 1.13 17:41   17:32 
                        6/6/12 81° 50% 20:00 1.28 15:37   15:11 
                        6/27/12 81° 43% 20:00 1.32 15:09   14:50 
                        7/10/12 82° 39% 30:28 2.08 14:38   14:11 
                        7/31/12 82° 41% 14:12 1 14:12   14:12 
                        8/13/12 82° 41% 13:50 1 13:50   13:50 

                        Log    PRs


                        Consistently Slow

                          MAF test today

                          all running @ 120 bpm (-10 adjustment)

                          Making some progress in running at MAF. --JimmyCool

                           

                          date temp humidity time distance pace   1st mile  
                          5/17/12 80° 48% 20:00 1.13 17:41   17:32 
                          6/6/12 81° 50% 20:00 1.28 15:37   15:11 
                          6/27/12 81° 43% 20:00 1.32 15:09   14:50 
                          7/10/12 82° 39% 30:28 2.08 14:38   14:11 
                          7/31/12 82° 41% 14:12 1 14:12   14:12 
                          8/13/12 82° 41% 13:50 1 13:50   13:50 

                          nice progression

                          Run until the trail runs out.

                          2013***1500 miles

                          50 miler

                          Race Less Train More

                           

                          Ana Trason  "Living Her Life"

                          "The Marble in The Groove"

                           

                          unsolicited chatter

                          http://bkclay.blogspot.com/

                            nice progression

                             Yeah - excellent improvement in a relatively short space of time.

                              First MAF test in a while, since before Ironman.

                              Have been resting and doing very little training for about 6 weeks, just enough to not lose fitness completly,

                              so I suppose not surprising that I'm not quite where I was at pre Ironman (first mile now 9:08, from 8:23) but I'm not in too bad shape either.

                               

                              Back to base-ics for a while.

                               

                              Todays:

                               

                              Tue, Aug 21, 2012 8:24 AM Eastern Time - NSW (Australia) 

                              <tfoot> </tfoot>

                              Split

                              Time

                              Moving Time

                              Distance

                              Elevation Gain

                              Elevation Loss

                              Avg Pace

                              Avg Moving Pace

                              Best Pace

                              Avg HR

                              Max HR

                              Calories

                              Summary 1:06:01.4 1:05:15.0 10.79 75 75 6:07 6:03 5:04 134 170 614
                              1 15:00.7 14:34 2.41 14 12 6:13 6:02 5:31 126 136 121
                              2 9:08.4 9:06 1.61 7 8 5:41 5:39 5:04 140 145 103
                              3 9:28.6 9:26 1.61 9 8 5:53 5:51 5:21 140 143 104
                              4 9:37.5 9:38 1.61 8 7 5:59 6:00 5:25 139 143 100
                              5 22:46.2 22:31 3.54 38 39 6:26 6:21 5:21 133 142 186

                               

                               

                              Previous:

                               

                              Tue, May 1, 2012 7:08 AM Eastern Time - NSW (Australia)

                              <tfoot> </tfoot>

                              Split

                              Time

                              Moving Time

                              Distance

                              Elevation Gain

                              Elevation Loss

                              Avg Pace

                              Avg Moving Pace

                              Best Pace

                              Avg HR

                              Max HR

                              Calories

                              Summary 50:00.7 49:15.0 8.86 79 68 5:39 5:34 4:37 132 169 502
                              1 15:00.3 14:30 2.40 39 18 6:15 6:02 5:09 120 135 127
                              2 8:23.7 8:19 1.61 8 9 5:13 5:10 4:41 138 143 97
                              3 8:37.9 8:31 1.61 14 8 5:22 5:18 4:37 139 144 97
                              4 8:39.8 8:40 1.61 4 10 5:23 5:23 4:53 140 142 97
                              5 9:19.1 9:15 1.63 14 23 5:44 5:41 4:46 134 141 84
                              Tennesotans


                                From 2/11/2011:

                                 

                                @tennesotans:

                                ...

                                I was on an 11 mpm pace through 19 miles (about a 4:50 pace)... then

                                finished in 5:13. I'm dreaming of getting my MAF pace down to 11 Smile Smile

                                ....

                                 

                                @cmon2:

                                ...

                                for me it took 10 months to go from 13:30 to 11. I used several different training methods during this time. 

                                ...

                                Today, this morning, YOU WERE THERE (virtually):

                                 

                                 

                                Date Temp AHR Mile 1 Mile 2 Mile 3 Avg
                                2/4/2011 7F 130 14:03 14:01 14:01 14:01
                                2/24/2011 19F 126 13:44 13;36 13:50 13:43
                                3/19/2011 25F 125 13:26 13:38 13:34 13:32
                                4/11/2011 30F 122 13:06 13:04 13:10 13:06
                                6/29/2011 63F 128 12:12 12:43 13:00 12:38
                                7/21/2011 72F 129 11:38 12:37 12:20 12:11
                                8/25/2011 63F 130 11:46 12:18 12:27 12:10
                                7/7/2012 66F 129 11:16 11:50 12:02 11:42
                                9/15/2012 53F 129 10:26 10:40 10:35 10:33

                                 

                                A little over 17 months! I was "camped out" between 11:01 and 11:59 for quite a while.

                                While I run "MAF Pace" only about 40% of the time now, I still track my test results. I

                                went indoors for many months and haven't included those treadmill tests.

                                I cracked 11:00 on the treadmill a while back, but wanted to succeed on the

                                original outdoor track before reporting back. WOO HOO!

                                 

                                I have a marathon in 3 weeks... I'm ready to put those mitochondria to work!