C-R, what model is your Garmin and do you ever get any erratic readings from it within the first 5-10 minutes of a run?

 Its a 305 and the erratic readings seems to be caused by not having a good connection since I haven't created enough sweat to make the connection. I on't use gels and usually just use saliva which works fine except in the winter. I usually discard the first mile during winter running and consider it an easy warm-up. Rarely would I ever exceed my limits. Hope that helps.

Long run today and wanted to make it a hard workout. Part of my quality vs quantity debate for marathon tng. So I decided to do the Yasso 10x800 at goal marathon time pace (3:15 or less) with equal recovery. Wrapped this with 5 wu and 3 cd miles. No clue on HOUR as I ran by feel but I avg 3:02 and did not feel winded at all. Let's see how that plays out for Disney in 3 weeks.

After a year of base-work in a very stressed out period in my life, I took four weeks off from running and returned in a Maffetonian (Dr. Phillian?) anaerobic phase (HR's above MAF), seeing if I need some balance between my energy systems.  So far so good, my MAF tests are improving. I am doing an anaerobic threshold run once a week, building from 20 to 40 minutes over time. These are run at my AT of 176 bpm, which equates to 89-90% MHR. The rest of my runs are done mostly at or below MAF, with some time at the end of long runs near 70% HRR (153 bpm). 2-3 times per week I am cross-training at MAF on stationary bike, along with a strength/yoga workout that includes light weights (dumbells) and lots of reps on arms, pushups, yoga postures, and core-strengthening exercises. I'm attempting to strengthen my whole body, as well as increase range of motion.

 

Monday, I decided to do a 2 hour run where I got my HR to my MAF of 133 bpm by the 30-minute point, then just held that speed to see what my HR would do. Here's what happened:

 

13:20  114
12:51  126
12:45  133 (MAF 64/36)
12:45  138
12:45  142
12:43  144
12:45  145
12:45  146 (50/50)
12:31  145
04:43  146

My HR rose and then just hung out for almost an hour in a small zone of 144-146. I wonder what it means, if anything. Of course, there is a point, at a given effort, where your HR should stop rising. It won't keep climbing until you reach MHR. The effort didn't feel any harder at 146, than when it was 133, except for a bit of tiredness.

I just took a look at my RQ test, and 146 is my 50% / 50% fat/sugar HR (.85 on the RQ). THus, in RQ-land, my zone ran from 64/36 to 50/50 at the same effort. Plateauing at 50/50. Below is my RQ test for reference (you can see my MAF plateau at 133-134 bpm and my 50/50 point at 146 bpm). Any thoughts about this plateau at 146?

--Jimmy

 

2 hour run today. Ran 10 miles for the first time in a long time.  My body still seems to be responding to this anaerobic phase. Earned the coming recovery week.

 

My HR got up to 70% HRR by the end of the run. I've been doing my medium and long runs with that HR as a cap.  The only time I'm spending above 70% is the once a week AT run, currently 22 minutes. 70%HRR is the HR ceiling prescribed for aerobic runs in John L. Parker's "Heart Rate Training For The Compleat Idiot."  A very good book, but out of print these days. When I am not in MAF base phase I find these runs to be stimulating but not overly taxing like a Pfitzinger aerobic run, which takes it about 10-12 bpm higher.

 

tm 1%  dp 49
13:02  116
12:31  126
11:53  136
11:45  142
11:45  146
11:44  147
11:44  149
11;45  149
11:45  150
11:45  153
00:16  153

 

 2:00:00  10.02

11:59 pace

 

--Jimmy

 

Observations, post Super Bowl

 

Resurrection:
1. The act of rising from the dead or returning to life.
2. The state of one who has returned to life.
3. The act of bringing back to practice, notice, or use; revival.

All is not lost.
Witness the continuing exploits of Elvis, The Who, Freddy, Jason, and most recently Michael Jackson. Anybody catch "Doritto Boy" exiting the casket? Fresh, crisp!
Now what's become of that old stiff Al Gore??

I've revived my training. Admittedly, I've gone off reservation, but it's been so worth it!!
Lately, it's a mix of maf and maf plus (the other "A" workout) (gasp). Been having fun, and what a perfect time for it. We've been in the throes of one of the worst winters on record, and while running outdoors, in snow, my heart rate goes maf plus, just to overcome traction issues. I say "why fight it". It's all good, too. The times when I do revert to a sub maf warm-up, my opening mile or so has improved in pace. Details soon.

Long live Mick Jagger!

WHO DAT!!

lg

WTG. 18F with a 5 mile warm up. Missed a PR by 1 minute. I wish for  those days.

I'm experimenting myself.  You can take a look at my log, but I'm doing one "moderate" run every 3rd or 4th day depending on how I'm feeling and a lot of doubles.  I've also cut down my long run, which really seems to be helping me recover.  The moderate run gets up a little below 160 (max is 200) for the hardest miles.  I just let the moderate runs come to me.  I did one yesterday and the way it works is I notice my legs going faster than usual in the first mile and my brain says "hey, you've been running easy for a couple of days" and so I just stick with it.  I've already maxed out the schedule with 10 hours a week and I think, if anything, the intensity will let me burn some more kcals in the same 10 hours.  (Of course I just spent all those kcals on an entire medium pizza for dinner.)

 

I've thought of trying Parker's HR schedules, but frankly they scare me.  I'm a wimp when it comes to intensity.

 

Good luck at Peachtree, Jimmy.  I grew up in Atlanta and was supposed to run it the summer after 8th grade.  My uncle as going to take me.  I wanted to go out with my girlfriend the night before though and my parents said I couldn't run the race if I did, so you can guess what I chose.  20 years later my uncle said he'd run Marine Corps if I did.  This time he bowed out and I ran!  Payback I guess.