Low HR Training

"Anaerobic" Phase HRT (over MAF) Reports & Discussion (Read 6015 times)

    New to this thread...I can't decipher most of what you guys talk about...

     

    Extrapolating the Maffetone chart of paces, if my MAF pace is 11:15 (that's an average, first mile is almost 10mm, last is almost 12...which is a lot of change..but I can run 8-10 mi. at 11:15 in real-world...), then 5k pace is 8:15?! My only official 5k last summer was at 9mm, pre Maffetone. McMillan says I can do a half at 9mm...?! I was thinking of 10mm as my goal half-pace.

     

    I'd like to do a hard training run per week, for the next month...which is only four workouts, so I need to make the most of them, by which I mean I'd like to have some idea how fast to pace, so I'm not under or over by too much.  In Big Book of... I was just re-reading about tempo runs of slightly faster than race pace but much shorter than race distance in the middle of a normal run as a tempo run. I know I can do 9mm for shorter distance, but planning to run 13 in a row seems daunting.

     

    Somebody tell me how fast to run?

    John

     

    you need to experiment... do some test run/race, that will help. check out jack daniels VDOT training too

      I'm working toward a goal 10K race coming up on September 14th and have been doing 2 days of speedwork a week for the last couple months now.  Really amazing to see the progression on my faster paces.

       

      Here's my key interval workouts so far.  Essentially each of them has 3 miles of fast intervals with generally 400m recoveries.  I went from pretty much being unable to complete the workouts on the first 2 of them, to where I'm averaging under 5K goal pace on the last few.   Even more important, on that last workout my avg HR was the lowest of all of the workouts even though the avg pace was the fastest.  Pretty excited about my improvement.

       

      First interval session - bombed out toward the end.  Originally shooting for 7:00 pace on these.

      <colgroup><col width="40" /> <col span="8" width="64" /> </colgroup>
      7/16/13 - 12 X 400m intervals with 400m recoveries - 64 degrees, 83% humidity
        Type Distance  Duration Total Duration Pace Avg HR Max HR Notes
      1 Manual 0.25 mi 01:37.0 11:17.0 6:28 159 173  
      2 Manual 0.25 mi 01:40.2 15:14.8 6:41 162 172  
      3 Manual 0.25 mi 01:47.5 19:19.6 7:10 167 176  
      4 Manual 0.25 mi 01:40.7 23:19.0 6:43 164 180  
      5 Manual 0.25 mi 01:39.5 27:15.8 6:38 169 181  
      6 Manual 0.25 mi 01:44.8 31:22.0 7:00 168 180  
      7 Manual 0.25 mi 01:41.8 35:25.4 6:48 172 183  
      8 Manual 0.25 mi 01:46.3 39:37.5 7:06 171 186  
      9 Manual 0.25 mi 01:50.5 43:55.1 7:22 171 184  
      10 Manual 0.25 mi 02:00.0 48:36.1 8:00 162 177  
      11 Manual 0.25 mi 01:53.5 52:55.4 7:35 172 179  
      12 Manual 0.25 mi 01:51.4 57:08.4 7:26 173 182  
                       
           Total 21:13.2   07:04.4 167.5 186  

       

       

                     

      Second session - completely bombed at the end of this one.  Splits 1a and 1b are 2 400m splits that add up to the 800m interval.  #4 interval I was just trying to run at HM pace, #5 interval I just jogged easy thinking I could at least finish #6 strong, and then #6 I tried to finish strong and ran hard the first 400m, but then tanked it at the end.

       

      7/23/13 - 6 X 800m intervals with 400m recoveries - 74 degrees, 79% humidity

       

        Type Distance  Duration Total Duration Pace Avg HR Max HR Notes
      1a Manual 0.25 mi 01:47.5 18:36.3 7:11 162 173  
      1b Manual 0.25 mi 01:43.5 20:19.8 6:54 175 178  
      2a Manual 0.25 mi 01:38.9 24:28.5 6:36 166 180  
      2b Manual 0.25 mi 01:53.0 26:21.5 7:32 178 180  
      3a Manual 0.25 mi 01:48.2 30:36.9 7:13 169 177  
      3b Manual 0.25 mi 01:56.5 32:33.4 7:46 176 178  
      4a Manual 0.25 mi 02:03.5 37:04.4 8:14 164 170  
      4b Manual 0.25 mi 02:00.7 39:05.1 8:03 172 175  
      5a Manual 0.25 mi 02:26.8 43:57.3 9:48 158 161  
      5b Manual 0.25 mi 02:25.8 46:23.2 9:44 159 162  
      6a Manual 0.25 mi 01:53.6 50:44.1 7:35 173 179  
      6b Manual 0.25 mi 02:27.6 53:11.7 9:51 168 178  
                       
           Total 24:05.6   08:01.9 168.3333 180  
                       
      8/6/13 - 4 X 1200m intervals with 400m recoveries - 71 degrees
        Type Distance  Duration Total Duration Pace Avg HR Max HR Notes
      1a Manual 0.25 mi 01:51.2 21:20.6 7:25 161 169  
      1b Manual 0.25 mi 01:45.9 23:06.5 7:04 171 174  
      1c Manual 0.25 mi 01:50.2 24:56.7 7:21 175 177  
      2a Manual 0.25 mi 01:47.1 29:11.2 7:09 164 176  
      2b Manual 0.25 mi 01:53.8 31:05.0 7:36 177 179  
      2c Manual 0.25 mi 01:49.8 32:54.8 7:20 179 182  
      3a Manual 0.25 mi 01:50.8 37:20.3 7:24 165 177  
      3b Manual 0.25 mi 01:48.7 39:09.0 7:15 179 182  
      3c Manual 0.25 mi 01:47.5 40:56.5 7:11 182 185  
      4a Manual 0.25 mi 01:54.5 45:27.5 7:39 173 179  
      4b Manual 0.25 mi 01:51.3 47:18.8 7:26 181 186  
      4c Manual 0.25 mi 01:48.8 49:07.6 7:16 185 188  
                       
           Total 21:59.6   07:19.9 174.3333 185  
                       
      8/13/13 - 6 X 800m intervals with 400m recoveries - 73 degrees, 71% humidity
        Type Distance  Duration Total Duration Pace Avg HR Max HR Notes
      1a Manual 0.25 mi 01:47.3 20:52.2 7:10 157 168  
      1b Manual 0.25 mi 01:48.2 22:40.4 7:13 168 170  
      2a Manual 0.25 mi 01:46.4 26:50.7 7:06 160 170  
      2b Manual 0.25 mi 01:47.3 28:38.0 7:10 171 174  
      3a Manual 0.25 mi 01:48.6 32:52.5 7:15 164 173  
      3b Manual 0.25 mi 01:46.1 34:38.7 7:05 175 178  
      4a Manual 0.25 mi 01:45.0 38:54.6 7:00 166 177  
      4b Manual 0.25 mi 01:46.7 40:41.3 7:07 179 181  
      5a Manual 0.25 mi 01:47.2 44:52.8 7:09 171 179  
      5b Manual 0.25 mi 01:48.4 46:41.2 7:14 180 183  
      6a Manual 0.25 mi 01:43.0 50:56.7 6:52 175 183  
      6b Manual 0.25 mi 01:46.7 52:43.4 7:07 184 187  
                       
           Total 21:20.9   07:07.0 170.8333 187  
                       
      8/22/13 - 5 X 1000m intervals with 500m recoveries, 64 degrees, 74% humidity
        Type Distance  Duration Total Duration Pace Avg HR Max HR Notes
      1a Manual 0.5 km 02:09.8 19:58.9 6:58 160 172  
      1b Manual 0.5 km 02:11.5 22:10.4 7:04 173 175  
      2a Manual 0.5 km 02:09.2 27:21.0 6:57 164 175  
      2b Manual 0.5 km 02:12.0 29:33.0 7:06 175 177  
      3a Manual 0.5 km 02:11.2 34:50.2 7:03 166 176  
      3b Manual 0.5 km 02:10.2 37:00.4 7:00 176 179  
      4a Manual 0.5 km 02:11.9 42:19.0 7:05 169 178  
      4b Manual 0.5 km 02:04.7 44:23.7 6:42 183 185  
      5a Manual 0.5 km 02:11.7 49:40.9 7:04 175 184  
      5b Manual 0.5 km 02:06.2 51:47.2 6:47 185 189  
                       
           Total 21:38.6   06:58.9 172.6 189  
                       
      8/29/13 - 6 X 800m intervals with 400m recoveries - 65 degrees, 69% humidity
        Type Distance  Duration Total Duration Pace Avg HR Max HR Notes
      1a Manual 0.25 mi 01:47.0 21:00.5 7:09 158 165  
      1b Manual 0.25 mi 01:44.7 22:45.2 6:59 166 169  
      2a Manual 0.25 mi 01:45.4 27:01.9 7:02 154 166  
      2b Manual 0.25 mi 01:44.6 28:46.5 6:59 168 175  
      3a Manual 0.25 mi 01:42.9 32:53.7 6:52 156 168  
      3b Manual 0.25 mi 01:44.6 34:38.2 6:59 174 176  
      4a Manual 0.25 mi 01:45.2 38:51.3 7:01 158 171  
      4b Manual 0.25 mi 01:38.0 40:29.3 6:32 175 177  
      5a Manual 0.25 mi 01:44.9 44:39.0 7:00 164 176  
      5b Manual 0.25 mi 01:44.8 46:23.8 7:00 176 179  
      6a Manual 0.25 mi 01:40.8 50:27.8 6:44 167 179  
      6b Manual 0.25 mi 01:38.8 52:06.6 6:36 181 184  
                       
           Total 20:41.7   06:53.9 166.4167 184  

       

       

      Also I've done a couple sharpening interval workouts as well with goal paces at mile race pace.  Just 4 X 400m intervals with 400m recoveries and 8 X 250m intervals with 250m recoveries.  Really short workouts.  I've been throwing up some splits with the pace column showing a 5:XX on the front of some of those splits and averaging pretty close to 6:00 pace on those.

       

      I'm following a Hansons 10K plan so I'm really hoping that this is going to translate to a sub 45:00 10K coming up which would be a 7:15 pace for 6.2 miles.

       

      Thought I would share some of my well over MAF workouts.

       

      Nathan

      Age: 46 Weight: 200 Height: 6'2" (Goal weight 195)

      Current PR's:  Mara 3:48:09; HM 1:43:26; 10K 43:59; 5K 21:27

      jimmyb


        Nice improvement, Nathan! 14% improvement in pace on the 6x800m reps. Very nice. Those are some grueling workouts!

         

        A few questions:

        --looks like your intensity is approximately 172-180bpm or so. What intensity does the Hanson program say to run these? Is it a pace formula?

         

        --how does this intensity relate to MHR? Race pace?

         

        --has your aerobic speed (first mile MAF)  been improving along with the anaerobic improvement? What is your aerobic speed these days?

         

        --how many more weeks do you plan to go?

         

        I've been in a similar phase, but have been working cruise intervals specifically at my LTHR. Not sure if these are less intense than the ones you've been doing. Not following a program, more just a strong impulse to do this. For fun, really. I've been running just 3 days a week, with longer reps on one day,  .25mi reps on another, and a progression run on the third day. My rest intervals have been pretty long in duration. About 4-6 minutes. Hasn't hurt improvement at all. It's been hot through all of this,  usually 80+°. I'm curious to see what my paces will be in the 60° range. But that will be a few months away.

         

        My off days have been either yard work, bike, walking, or rest.

         

        My aerobic speed has been improving. I'm taking a little rest this week as my legs were feeling a bit zapped last week, and pace improvement seems to leveling out. If the plateau and/or zapped legs persist, I'm going back to MAF base work.

         

        I wish you the best in your 10k, Nathan. When is it? WIll it be cooler then?

         

        --JimmyCool

         

        p.s. Thanks for the datahol.

        Log    PRs

          Nice improvement, Nathan! 14% improvement in pace on the 6x800m reps. Very nice. Those are some grueling workouts!

           

          Thanks.  I really feel like doing the speedwork is going to help on the 10K. 

           

          A few questions:

          --looks like your intensity is approximately 172-180bpm or so. What intensity does the Hanson program say to run these? Is it a pace formula?

           

          They are calling for 10K or 5K pace on these.  I think the first were 10K pace and then after that they wanted you to drop down to 5K pace.  My Lactate threshold is around 175ish so these are all right around that for me.

           

          --how does this intensity relate to MHR? Race pace?

           

          My MHR is 194 so these are pushing up there at 90%+.  Right around my lactate threshold (I think).  A little faster than my 10K goal pace of 7:15.

           

          --has your aerobic speed (first mile MAF)  been improving along with the anaerobic improvement? What is your aerobic speed these days?

           

          I've had a recent breakthrough on my aerobic speed as well.  Seems like it has dropped down nicely.  I had a recent run where I was 1 bpm over my MAF and my avg pace for 6 miles was 9:30!  Mile 2 was at MAF -4 and it was a 9:29 pace.

           

          --how many more weeks do you plan to go?

           

          I'm 10 days out from my race now.  One more set of 6 X 800m intervals tomorrow and then one more set of 4 X 400m on Tuesday the week of the race.

           

          I've been in a similar phase, but have been working cruise intervals specifically at my LTHR. Not sure if these are less intense than the ones you've been doing. Not following a program, more just a strong impulse to do this. For fun, really. I've been running just 3 days a week, with longer reps on one day,  .25mi reps on another, and a progression run on the third day. My rest intervals have been pretty long in duration. About 4-6 minutes. Hasn't hurt improvement at all. It's been hot through all of this,  usually 80+°. I'm curious to see what my paces will be in the 60° range. But that will be a few months away.

           

          Sounds like we are both working around our LTHR, but I'm keeping my recoveries much shorter.  Generally around 2:30 or so.  No idea on the difference, other than able to get the workout completed a little quicker and that's what's in the plan I'm following.

           

          My off days have been either yard work, bike, walking, or rest.

           

          My off days have been mostly easy running.  I've been adding at least one "moderate" day each week where I let myself just run whatever pace I feel like and not worry about keeping to a MAF type pace.  Every other week I'm still getting a decent long run in.  I'm at 28 days and 193 miles right now with a mini streak going.

           

          My aerobic speed has been improving. I'm taking a little rest this week as my legs were feeling a bit zapped last week, and pace improvement seems to leveling out. If the plateau and/or zapped legs persist, I'm going back to MAF base work.

           

          My legs were a bit tired this past weekend after I ran 8.7 miles in 90+ heat on Friday afternoon, 14 miles with some serious hills on Saturday morning and another 8 miles on Sunday morning.  I was supposed to do some strides on the end of the Sunday run but I skipped them.  That's something else that I've been adding.  Generally I've been adding 6 X 15 second strides at the end of one of my easy runs each week.  

           

          I wish you the best in your 10k, Nathan. When is it? WIll it be cooler then?

           

          If it follow the almanac it should be mid 60's with medium humidity.  Last year it was 61 degrees and 71% humidity.  It's September 14th though so it could be anywhere from upper 40's to mid 70's.  Hopefully the wind won't be blowing too badly.

           

          Thanks for the input.  And I think I'm going to need all the best wishes I can get.  I think I have a good chance at it, but I know it's going to be painful if I make it!

           

          p.s. Thanks for the datahol.

           

          Your welcome.  One of these days I'm going to do your treadmill test.

          Age: 46 Weight: 200 Height: 6'2" (Goal weight 195)

          Current PR's:  Mara 3:48:09; HM 1:43:26; 10K 43:59; 5K 21:27

          jimmyb


            Thanks for the great reply, Nathan. According to your data, I think you have a shot at 45:00 or better. My unsolicited meddling is this: Get to the race rested (fresh) and don't start too fast.  Do 7:15-7:20 for the first mile, and settle into 7:13-7:15. Take advantage of the downhills. If you have it in you, you will have a strong last few miles. Take or leave my malarkey, of course! Good luck!Cool

             

            --Jimmy

            Log    PRs

              Thanks for the input Jimmy.  That's pretty much what my plan is.  I haven't decided on going out at 7:15 or 7:20, I'll probably decide based on the weather conditions that morning.

               

              This mornings interval set was even better.

               

              <colgroup><col width="40" /> <col span="8" width="64" /> </colgroup>
              9/5/13 - 6 X 800m intervals with 400m recoveries - 64 degrees, 56% humidity
                Type Distance  Duration Total Duration Pace Avg HR Max HR Notes
              1a Manual 0.25 mi 01:47.3 20:52.0 7:10 154 162  
              1b Manual 0.25 mi 01:44.1 22:36.0 6:57 163 166  
              2a Manual 0.25 mi 01:43.6 26:44.5 6:55 153 164  
              2b Manual 0.25 mi 01:46.1 28:30.6 7:05 164 166  
              3a Manual 0.25 mi 01:44.7 32:39.3 6:59 157 166  
              3b Manual 0.25 mi 01:46.0 34:25.3 7:05 167 168  
              4a Manual 0.25 mi 01:42.4 38:32.1 6:50 157 168  
              4b Manual 0.25 mi 01:41.8 40:13.9 6:48 170 173  
              5a Manual 0.25 mi 01:43.7 44:20.6 6:55 159 170  
              5b Manual 0.25 mi 01:43.3 46:03.9 6:54 173 177  
              6a Manual 0.25 mi 01:36.4 50:09.3 6:26 163 177  
              6b Manual 0.25 mi 01:36.6 51:45.9 6:27 178 182  
                               
                    20:35.9   06:52.0 163.1667 182  

               

              My key takeaway out of it is that my avg HR was the lowest of all my interval sets again and even a big improvement over the last one.  Also I didn't get to my LTHR until the very end of the 5th interval.    Also on that last set where I was really pushing it, my HR was still not as high as the last set a week early and I was running over 10 seconds per mile faster.

               

              I think the reasoning behind running these 5K pace interval sets is so that when I'm running 7:15 pace during the race it is almost going to seem easy.  At least for the first 3 miles! Wink  After that I'm going to have to suck it up.

              Age: 46 Weight: 200 Height: 6'2" (Goal weight 195)

              Current PR's:  Mara 3:48:09; HM 1:43:26; 10K 43:59; 5K 21:27

              jimmyb


                Awesome. There is a psychological aspect to tempos and intervals and long runs, for sure. Your intensity isn't far off LT and you can see in your improved pace the benefit of working at that intensity. Bruce Fordyce thought of it as "increasing his peak cruising speed (scroll down a little to Bruce Fordyce)."--(Lore Of Running page 448)

                Log    PRs

                  5 X 1,000m intervals with 500m recoveries this morning.  First real "workout" in almost a month after meeting my 10K goal last month I've been kind of slacking.  I have a 5K coming up next Saturday that I'm going to shoot for a new PR on so starting back up with some intervals again.  Took 10 full days off from running in a row in September during my elk hunt so was worried I might have regressed, but I hit my targets pretty good.  A little sporadic on some of the intervals starting out too fast and slowing down on the 2nd and 3rd sets, but had some left in the tank and pushed it in pretty good on that last split.

                   

                  <colgroup><col width="40" /> <col span="8" width="64" /> </colgroup>
                  10/3/13 - 5 X 1000m intervals with 500m recoveries, 61 degrees, 100% humidity
                    Type Distance  Duration Total Duration Pace Avg HR Max HR Notes
                  1a Manual 0.5 km 02:08.5 19:32.1 6:54 159 171  
                  1b Manual 0.5 km 02:08.1 21:40.2 6:53 174 177  
                  2a Manual 0.5 km 02:02.4 26:34.9 6:34 168 178  
                  2b Manual 0.5 km 02:12.9 28:47.8 7:08 177 179  
                  3a Manual 0.5 km 02:03.3 33:44.2 6:37 167 180  
                  3b Manual 0.5 km 02:08.8 35:53:00 6:55 178 179  
                  4a Manual 0.5 km 02:09.2 41:00.5 6:56 167 178  
                  4b Manual 0.5 km 02:06.3 43:06.8 6:47 179 181  
                  5a Manual 0.5 km 02:11.5 48:10.7 7:04 172 180  
                  5b Manual 0.5 km 01:58.6 50:09.3 6:22 182 185  
                                   
                    Totals   21:09.5   06:49.5 172.3 185

                   

                   

                  Felt pretty good.  Nathan

                  Age: 46 Weight: 200 Height: 6'2" (Goal weight 195)

                  Current PR's:  Mara 3:48:09; HM 1:43:26; 10K 43:59; 5K 21:27

                    Sharpening workout before a 5K race on Saturday morning.  One of those confidence booster type workouts.

                     

                    Just 4 X 400m intervals with 400m recoveries so nothing I could sustain for very long, but these were smoking fast for me.  Just running on the road with my phone telling me when to start and stop the intervals so not like I could push myself hard to the line or anything like that either.  Pretty happy with having those 5:XX paced splits at the end.

                     

                    <colgroup><col width="40" /> <col span="8" width="64" /> </colgroup>
                    Splits (GPS Interval)
                      Type Distance  Duration Total Duration Pace Avg HR Max HR Notes
                    1 Manual 0.25 mi 01:35.0 19:46.0 6:20      
                    2 Manual 0.25 mi 01:32.6 23:30.2 6:11      
                    3 Manual 0.25 mi 01:27.5 27:11.3 5:50      
                    4 Manual 0.25 mi 01:25.6 30:54.1 5:43      

                     

                    Looking back on my log my first intervals that I ran were back in March of 2011.  Here's my notes from that workout:

                     

                    First attempt at interval training. After work before church at the old Cooper track. Shooting for 8:20 on the fast laps and easy on the in between laps. Did pretty good, but feeling it after interval 7. Walked the next lap then finished strong on number 8. Cathy was just using a stopwatch and I was doing really well on the pace on that. Interval 7 was a tough, but still kept it at 2:05, the rest were at closer to 2:00 except I pushed number 8 in at 1:55. Almost hit my max heart rate with a 187 right there at the end of interval 8. Overall good work out. Hopefully it will help out in my speed.

                     

                    I remember being pretty happy with the workout at the time.  That 1:55 on the last lap puts it at a 7:40 pace.  And I wasn't wearing my HRM last night, but I doubt I even got to 180 on my HR last night compared to 187 at the end of the workout back in March of 2011.  That means I was effectively racing that workout at the time.  Seems like I've improved a little bit in the last 18 months! 

                     

                    Nathan

                    Age: 46 Weight: 200 Height: 6'2" (Goal weight 195)

                    Current PR's:  Mara 3:48:09; HM 1:43:26; 10K 43:59; 5K 21:27


                      My key takeaway out of it is that my avg HR was the lowest of all my interval sets again and even a big improvement over the last one.  Also I didn't get to my LTHR until the very end of the 5th interval.    Also on that last set where I was really pushing it, my HR was still not as high as the last set a week early and I was running over 10 seconds per mile faster.

                       

                      I think the reasoning behind running these 5K pace interval sets is so that when I'm running 7:15 pace during the race it is almost going to seem easy.  At least for the first 3 miles! Wink  After that I'm going to have to suck it up.

                       

                      very nice and I see it all worked out for you in the 10k Big grin

                       

                      I just want to say its interesting you get a lower HR as you peak (?). mine's more like this, I first get lower HR in intervals, like you, yes, but when peaking more HR goes up a lot, though pace also gets significantly faster. I can just tolerate much harder intensity I guess. yes then an unbelievably awesome race time proved it was alright peaking. (that was my last real 10K in 2011 lol)

                       

                      ...I actually think there's maybe evidence for your peaking in that fashion, e.g. those great paced 1000's at higher avg HR's than your LT?

                       

                      I want to also note, why were you running those 400s so hard? in the last workout. it's more like repetition pace if we go by jack daniels Smile was the hanson plan explicitly telling you to run that much faster for that 4x400 workout? kind of shaking legs up or something?

                       

                      I think it would have been a great idea to still wear the HRM for it though. but I guess not essential.

                       

                      and it's really really pretty cool you started from 2min/400m intervals lol. I can't remember doing 400 intervals that slow at 8min/mile pace I mean, I was starting out with ~1200's at that pace in 2010 and yeah lots of improvement hehehe, recently I got that down to around 6:30 paced ~1200's *without* real rest pace (was doing the rest 1200's at 7:10-ish) as it was more of a variety LT workout than real interval.

                       

                      keep going! Big grin

                        I recall Hanson plan has this marathon training plan where you dont really do very long runs right?

                         

                        I was accidentally doing something this spring that maybe was a bit like that. It was really a speed work phase but I had long runs too every week, not very long really, just 1:40-1:50 in time, and I found that by the end of the speed work period I had better than ever fatigue tolerance for the real long runs. My quadriceps fatigue issue finally disappeared too.

                         

                        Does that make any sense to anyone here? Smile heh... I'll explain a bit more in detail. Here's what I was doing:

                         

                        monday off

                        tuesday very easy short run

                        wednesday speed work intervals

                        thursday off

                        friday very easy short run

                        saturday speed work intervals or short race done as hard tempo run

                        sunday long run, first half very easy second half upping intensity to moderate and up it to even harder for the last couple miles making me cry lol (not tempo run though, still just moderate pace but with leg fatigue from previous day it felt hard)

                         

                        ...a bit of varying of the above schedule but I always made sure to have enough rest between the hard shit. I originally wanted to have the intervals on friday but it kind of went to saturday and had to have the LR the next day. Hence the crying Smile Then I would make sure not to do hard days until proper recovery. That meant wednesday for next interval session after getting used to this. But I think that weekend combo really strengthened the legs without having to run that long. Surprised

                         

                        (I dunno, I also introduced some strength training on the side but that wasn't anything serious... still who knows. I kind of dropped that afterwards, shame I know, and I still have the LR tolerance)

                          12 miles this morning.  Plan called for 2 mile warmup then 9 at MP and then 1 mile cool down.  Was thinking my MP was around 8:00 based on where I was about 2 months ago before my broken collarbone, but I figured out about halfway through that my MP is not 8:00. Ended up slowing to closer to 8:15 pace by the end and cut the MP section short by a mile. Overall avg pace ended up 8:28.

                           

                          Tough workout with 35.9 miles run the previous 3 days!  After this morning I've run 47.9 miles in the last 4 days.

                           

                          Here's my splits:

                           

                          Splits (GPS Interval)
                           TypeDistance Split settingsDurationTotal DurationPaceAvg HRMax HRNotes
                          1 Manual 1 mi 9:08.72 9:08.72 9:09      
                          2 Manual 1 mi 8:24.78 17:33.5 8:25      
                          3 Manual 1 mi 8:04.03 25:37.53 8:05      
                          4 Manual 1 mi 7:59.66 33:37.19 8:00      
                          5 Manual 1 mi 8:03.58 41:40.77 8:04      
                          6 Manual 1 mi 7:54.97 49:35.74 7:55      
                          7 Manual 1 mi 8:12.07 57:47.81 8:13      
                          8 Manual 1 mi 8:20.47 1:06:08.28 8:21      
                          9 Manual 1 mi 8:19.67 1:14:27.95 8:20      
                          10 Manual 1 mi 8:17.63 1:22:45.58 8:18      
                          11 Manual 1 mi 9:27.85 1:32:13.43 9:28      
                          12 Manual 1 mi 9:18.49 1:41:31.92 9:19

                           

                          Mile 4, 8 and 12 were slightly uphill, mile 2, 6 and 10 were slightly downhill.  Avg pace for the MP section ended up being just under 8:10.

                           

                          Thinking it through the humidity might have gotten me a little, it was a beautiful morning, partly cloudy, 57 degrees, 4 mph wind but 81% humidity.  The humidity is about the only excuse I could possible have other than just being tired!

                           

                          This is my peak training week for my 50K so I am looking forward to it and dreading it at the same time.

                          Age: 46 Weight: 200 Height: 6'2" (Goal weight 195)

                          Current PR's:  Mara 3:48:09; HM 1:43:26; 10K 43:59; 5K 21:27

                            I tried something new at the beginning of June this year.  I ran my training course at or below MAF (130) for the first 60 minutes.  And then just let myself go at a comfortable pace for the remainder of the run without regard for the HRM.  This let me do a long aerobic "warm up"  and then get in some anaerobic speed work at the end.

                             

                            This has worked well for my training.  My MAF pace for the first 60 minutes has improved and I am getting faster for the last part.  On July 4th I ran a 10k event with a goal of finishing in less than 60 minutes.  I had run that same event for the first time last year and posted a 62:49.  This year I crushed it with a 55:38 time.

                             

                            After that event, my MAF pace regressed.  It has steadily improved since then and this morning I posted my best training run ever (see below).  I think I will keep doing this "MAF 130 plus" training until the improvement finally stalls.

                             

                            <tfoot> </tfoot>

                            Split

                            Time

                            Moving Time

                            Distance

                            Elevation Gain

                            Elevation Loss

                            Avg Pace

                            Avg Moving Pace

                            Best Pace

                            Avg HR

                            Max HR

                            Calories

                            1 12:18.1 12:19 1.00 31 54 12:18 12:19 9:36 116 124 99
                            2 12:30.8 12:31 1.00 97 10 12:31 12:31 8:49 126 132 115
                            3 12:16.8 12:16 1.00 65 36 12:17 12:16 8:39 129 142 114
                            4 12:19.5 12:20 1.00 50 58 12:20 12:20 9:01 129 135 107
                            5 12:26.8 12:27 1.00 16 21 12:27 12:27 10:06 129 136 101
                            6 10:40.6 10:40 1.00 8 55 10:41 10:40 8:31 144 156 113
                            7 9:39.0 9:40 1.00 16 75 9:39 9:40 6:57 158 171 117
                            8 :59.0 :58 0.13 -- 15 7:21 7:13 5:57 175 180 14
                            Summary 1:23:10.7 1:23:11.0 7.13 283 325 11:40 11:40 5:57 132 180 780