"I can do 440 in 220" Half Fanatic #846 "90% of running is half mental" If I collapse, please pause my Garmin
HobbyJogger & HobbyRacer
It's a 5k. It hurt like hell...then I tried to pick it up. The end.
I have ordered Maffetone's Endurance Training, and I'm now only on week 2 of LHRT. But I'm keeping tabs on my data for comparison purposes later - say from now for the next few months (until I plateau).
My only question now is, how should I run a 1/2 marathon I have planned on Feb. 3 (& another on Mar. 1) if I'm doing only LHRT? Is it okay to race any during base?
a. go for the best time possible
b. use it merely as a LHR training run (or MAF +10 or 15...)
c. run the first part LHR, & the last portion anaerobic
d. plan a racing season after base-building
e. run it at say, 80% of MHR?
(You indicated that Maffetone's full program includes some anaerobic work, but I'm guessing that's much later after the aerobic base-building).
Any advice is appreciated!
p.s. Where did you order Training For Endurance?
They've been on back order waiting for a reprinting.
John www.wickedrunningclub.com I run to clear my head and talk to my friends.
I am new to this forum and to RA and want to give LHR training a try. In fact, I may have inadvertently given it a try last winter when I did a lot of long slow runs and no speed work while trainig for the Boston Marathon. I was shocked at how dramatically my times dropped in the all (5K to HM) races after the marathon.
So now, with no races planned until Easter Sunday, this seems like a good time to try this out. However, I am unclear at what heart rate I should target for training. There seem to be many methods and, at 57 in 3 wks, I think I fall out of the group that normally trains this way.
The Maffetone method seems to call for training at between 123 & 128 BPM (180-57=123; plus maybe 5 b/c I have not been hurt or sick).
Other methods seem to target a training heart rate at 80% of the difference between my max heart rate and resting heart rate. And this gets more uncertain on how to determine my max heart rate. I know I have clocked myself at about 180 BPM in some speed sessions in October and various age determined max rates range from 163 to 171 BPM with an 80% training rate at about 147 BPM.
I remember that in April and May of 2006, I found it really hard to keep my heart rate under 140 - but - now that I have read the materials posted here, I am willing to grit it out/walk as needed to give this a real try.
So, finally, what do you think I should use as a target training heart rate? I'm sure that this is an inexact science but maybe some of you have relevant experience.
Oh! My goals. I want to stay healthy, continue having fun while running, be running at 65 and beyond, and maybe even improve on my 5K through HM times.
Since I'm really doing a run/walk to keep my HR below 133 (180 - 47), and I'm only going less than 3 miles per run, 3 times per week, should I be strict on the 133 number or not? I've been trying to keep my HR between 123 and 133. Is this correct?
Well, it all depends on what your goals are. If you expect to see a lot of pace improvement in a
reasonably short time at the low heart rates, it probably won't happen. That's what a lot of people
look for, so that statement is a bit of a disclaimer. Given that it sounds like your desire is really
to get back running in the safest possible way, staying below MAF will help you do that.
Thanks. You hit the nail on the head. Once I get a nice base and stay injury free, then I'll worry about pace. At this point, I'd just like to be able to run.