# "Anaerobic" Phase HRT (over MAF) Reports & Discussion (Read 6037 times)

Master of Inconsistency

Ace, I've got my 20 miler set for Sunday and your plan sounds great. I think I'll steal it myself. Greg

Ain't  Wastin' Time No More !

I will be here soon. From my next long run on, I will be doing Jimmy'- modified Pfitz long runs. I will be starting slow and then working my heart rate through the 140s, 150s and into the lower 160s, trying to keep an even pace or a negative split.
Cool. Remember that my heart rate plan is based on the HRR. 78%HRR being the ceiling. I also divide into quarters.I based it on Pfitzinger's zone of 65-78%HRR or 73-83% MHR. I just spend more time in the first half in a heavier fat-burning zone. Works well for me. 1st quarter= top out at 58-59% HRR 2nd Quarter= top out at 64-65% HRR 3rd Quarter=top out at 70-71% HRR 4th Quarter=top out at 78% HRR This relates to MHR for me like this: 1st quarter= top out at 68-69% MHR 2nd Quarter= top out at 73-74% MHR 3rd Quarter=top out at 78-79% MHR 4th Quarter=top out at 83% MHR You should see a negative split. Good luck! And remember to take an easy day under MAF the following day! --Jimmy
to figure HRR zone just use: (MHR-RHR) Multiply the result by the % effort (MHR-RHR) x .78 (78%) take that result and add RHR to it ((MHR-RHR) x .78 (78%)) + RHR= That';s your number example with my 199 MHR and 50 RHR (199-50)=149 149x.78=116.2 116 + 50=166 bpm Good luck --Jimmy
P.S. One more thing. I'm finding that my average pace for the first 3/4's of the run (minus first mile) is pretty darn close to 20% slower than marathon pace. And the last quarter, 10% slower. It's another indicator, along with lactate threshold runs for how fast you can currently run a marathon. --Jimmy
to figure HRR zone just use: (MHR-RHR) Multiply the result by the % effort (MHR-RHR) x .78 (78%) take that result and add RHR to it ((MHR-RHR) x .78 (78%)) + RHR= That';s your number example with my 199 MHR and 50 RHR (199-50)=149 149x.78=116.2 116 + 50=166 bpm Good luck --Jimmy
Got it. However, my max HR is so high I think it skews things. My max is 219 and resting is 60, so I get 184 from the formula. According to Hadd, my avg marathon HR will be 175-177 at best, so I think 184 is too high. So, I was going to top out more like 165 in my 4th Qtr. Thanks for the marathon indicator info as well. I know my wife will want to do an upcoming run this way as well. Her Hadd test a few weeks back and LT run today point to the exact same marathon prediction (within a minute).
P.S. One more thing. I'm finding that my average pace for the first 3/4's of the run (minus first mile) is pretty darn close to 20% slower than marathon pace. And the last quarter, 10% slower. It's another indicator, along with lactate threshold runs for how fast you can currently run a marathon. --Jimmy
You have probably typed this before, but how do you predict marathons from lactate threshold runs? Is there a certain # of miles at threshold and/or any formulas you use, or is it just that your LT pace in training = marathon pace?
You have probably typed this before, but how do you predict marathons from lactate threshold runs? Is there a certain # of miles at threshold and/or any formulas you use, or is it just that your LT pace in training = marathon pace?
Jimmy, One more question in addition to Ace's....How did you determine your lactate threshold?
Jimmy, One more question in addition to Ace's....How did you determine your lactate threshold?
If you don't want to draw blood...your lactate threshold (LT) will be just over your best marathon average HR. Your 15k-half marathon average HR should be right on or just above your LT. I looked at your log and saw your 10 miles race stats (175 avg/195 max). From that, I would guess that your best marathon HR would be in the 170-175 range, and I'd guestimate your LT to be in the 175 area. If your HRmax is really around 195, and I think Jimmy does his LT runs at 80-90% HRmax--this would be in the 156-176 range for you. So, without drawing blood, I think you are pretty safe assuming your LT is in the mid 170s. Of course, we will all sleep better with Jimmy's input!
You have probably typed this before, but how do you predict marathons from lactate threshold runs? Is there a certain # of miles at threshold and/or any formulas you use, or is it just that your LT pace in training = marathon pace?