I've changed the name of this thread. We should have a thread to talk about things like Parker "Heart Rate Training For The Compleat Idiot" training, Pfitzinger zones, and Maffetone suggestions for anaerobic work, or whatever is relevant to HRT. Basically a phase that includes HR zones over your MAF up to 90% MHR/HRR. This is an essential part of heart-rate training after the aerobic base phase. Technically, just going over MAF on long runs brings you out of a pure base phase. This willl help round out our experience here in this user group. Talk about whatever, report your progress, but keep it to heart-rate training.

--Jimmy


p.s. WARNING: Even though you'll see that I use Pfitzinger's zone that tops out at 78%HRR, I warn you against it. This zone that tops out at 78% HRR is from ADVANCED Marathoning by Pfitzinger. It is for ADVANCED runners. It is designed for runners with at least a 55 mile per week base. Using the 70-78% HRR zone in the last 1/4 of a run is very hard on the body. It is used to teach running hard while tired in the end of a MARATHON. I suggest you stay away from them until you have a base of 55-60 miles at least. Take it or leave it. Move ahead at own risk.

Quote from newgeneration on 1/19/2008 at 2:55 AM:

I'm just a fat, farty beginner who has read, experimented, and talked to my running elders a lot. I've managed to combine geekhood with being an athlete. Then there are people like my very good friend who just hires a coach because he doesn't want to think about it. This guy has gone from having Jack Daniels as a personal coach (stress fracture), to a top ten Boston finisher from the 50's (ran him into the ground), to his current coach who is doing an awesome job with him. He has taken my friend ((age 38-) down to a 4:25 mile and a 2:40 marathon, and going lower, WHILE keeping him healthy and strong. Great recovery principles. So I experiment with self-coaching and he with different coaches until he found one that worked and kept him healthy. As far as having a lot to learn from me, not much more than I've posted already. If you can take one thing from me it would be--and this is based on my experience--:

make recovery your number one running duty

--follow hard days with easy days or rest
--if you race hard, follow it with easy days or rest
--after a half marathon, wait at least two weeks before you go real long (17+)
--after a marathon, wait a month
--cut back total miles every 4th week 20-50% or more if needed

There are exceptions; people like Jesse, Karno, and other Ultragods who are like Ann Rice-ian Vampires who seem to be able to recover overnight. I found out that I'm not one. I am mortal--I think (haven't died yet, so maybe I never will). There is only one way to find out if you're one of these running vampires, build up slowly, then try what they do, if it leaves you broken and not able to run like you would want to, then you are mortal. If you find you are doing 50 marathons in 50 days at the local track, and feel just fine on the 51st day, then call yourself Lestat and get to the business of immortality and being a prophet of the Grand Wow.

That's it, I have nothing left, except stay on your fingertips when improvising solos in scales on the guitar, and if a woman loves you because you play guitar--good enough--follow the love.

--JImmy

Jimmy, nice job today and thanks for the Kudos,

I was wondering how these LT runs feel after doing all those slow miles . I can only imagine how painful sub 8 pace must feel after such a long layoff. When I ran most of my mileage last year at around 9mpm the tempos (7:30)were tough. I think I'm going to wean myself slowly back into it when my time comes.

BTW: Whats your Max HR?, 177 is a pretty high AHR for a LT run.

11/20/08 pm run
general aerobic run
6.5 miles
highest ave HR per mile 162 (75% HRR)
ave pace 9:56

12 miles total for the day.

Giants vs. Pats

Amazing Race finished well!

--Jimmy

Jim

Im thinking of jumping out of full aerobic training in a few weeks and introducing some anaerobic work. My goal is to jump start my performance and improve my pace. Currently all my runs are at MAF -10, -5 and Im going at a slow steady pace of 12:30ish.

Can you share some suggestions on the best way to slowly introduce aerobic training and not ruin MAF basebubuilding.

My current training goal is 26.2 in early May.

Quote from jimmyb on 1/19/2008 at 9:17 PM:





Dude,
GregL dropped a dime saying you were hangin here. Thought i'd stop by and say hi!!

From the looks of it things must be going great.

LG1
back to aerobia, where life is slow and easy, chow!!

Quote from lowgear1 on 1/24/2008 at 1:59 AM:

Hi Low,

I thought I'd create a thread for the anaerobic phase, as to not confuse the issue in the aerobic phrase thread. Except for Doc, I'm the only one posting, so I'm getting a little shy. I don't want this to be all-me.

What's up with me--I'm using the emoticons!


My runs are doing fine. Legs are starting to wake up from the MAF hibernation. 7 months of burning fat in a snowcave.

--Jimmy

Quote from jimmyb on 1/24/2008 at 5:43 AM:

Thanks for the advice! And good advice it is...however knowing me I'll try to hit 7:25 on the first mile. Not any faster, but not much slower. Then again, slowing down a bit can help me from wasting so much energy dodging the people who go out at 7:30 when their pace is really more like 9:00....I LOVE those people.

Tomorrow I'm doing either 4x1600 or 5x1600. I see how my legs feel as to whether I do the 5th one. It would be my only track workout before the marathon. Just a few more short tempo's and some MP miles after that. I'm trying to work in a bit more marathon pace miles for this attempt. I figure 2700 miles in 2007, most of them below MAF, gives me the right. Or at least that's how I'm justifying it.