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My revised training goal is to waking up the fast twitch muscles. To do so I plan to throwing in one day of anaerobic/ pace stuff per week and keep all other runs at MAF or sub-MAF.
All previous training has been at a strict sub-MAF pace, starting with 30min warmup @ MAF-20, then working into MAF-15 and MAF-10 ranges. In general my paces average around 12:30ish range (slow). In general I have not seen much improvement in pace for a while and think its time to mix it up.
Hoping to maximize improvement Im trying to follow previous recommendations and break my run into 1/4s of 58%, 64%, 70%, 78% HRR. With an age-based MAF of 134 and an assumed max HR around 185+/- (estimate), my target ranges are 130 bpm, 137, 145 and 156.
Today - 8.5 miles (rolling terrain)
ave pace - 11:02
(last mile 9:55ish - 156 ave)
Thinking it was important to warm up I ran the first 15 minutes around MAF-15/-10 range and slowly built to 130 (MAF-4). Following warm-up I tried to stay in target zones for about 25minutes before climbing to the next level. As I switched to higher zones (70% and 78%) I was working to keep it slow as the tendancy was to open up too much and let the HR climb further.
Master of Inconsistency
Ain't Wastin' Time No More !
Ran my long run today and decided I would bag it at the first sign of any pain.
Well I never needed to resort to that :
Today's run 46F and a mix of mist & steady rain ( pretty much looked like a drowned rat at the end )
15.15 miles AHR 153/166
Here are the splits : Mile Pace AHR/Max
1 10:13 136/144
2 10:06 142/147
3 9:37 147/153
4 9:38 149/153
5 9:20 151/155
6 9:22 152/156
7 9:38 153/158
8 9:40 156/162
9 9:12 155/166
10 9:01 157/161
11 9:16 158/160
12 8:57 160/165
13 8:48 160/165
14 9:04 160/164
15 8:43 162/164
.15 1:16 160/161
I feel really good about my splits,(Just don't compare them to Jimmy's) I never had the sharp rise in HR or decrease in pace that seemed to plague me earlier in my training. The best thing about today was the abcense of pain. What a difference a few days makes. I think part of my problem is that the log book has been controling me. If it didn't show that 40 + miles I felt like I failed. I 'll try not to fall into that trap anymore.
Good healthy runs everyone, Greg
For those who need more info: http://trail.motionbased.com/trail/activity/5117342
Hawt and sexy
I'm touching your pants.
Well, the time has come again for me to hit Pfitz. I start the program on Monday for a race in May.
And I agree with Jimmy's warning. I adapt HR models that are more in line with HADD as opposed to Pfitz. Even at 70+ MPW going from MAF to balls out is hard at first.
Yep, Jersey again, home of my last PR.
And yes, that is why I go for the Hadd type model on heart rates. Pfitz is very aggressive with his zones; Hadd is very gradual with his zones (and they are not that far from MAF really). I am not an elite athlete so this option works better for me. I am reading his Road Racing for Serious Runners right now. The guy has great ideas and is very capable of conveying them so that Joe Blow can use them. I have not hit the HR section yet though. I see that he wants LT intervals (or fartleks) done during base phase after about 40 MPW though. Not sure if I would agree with that, but then I am not the speediest person either.
All your base are belong to us.
Sorry Jimmy. I forget where I post sometimes. Jersey is good for the ocean. Hotels are expensive because of the local tax, but the race is great. Not too crowded and plenty of crowd support. I am a returning marathoner so they must do something right.
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