Low HR Training

"Expose Your Slow Twitchers" Daily Maffetone and/or Low-HR Training Reports (Read 23059 times)


Bad Ass

    Nice weather, furthur.

     

    So, today was a 13 miler at Maff pace but I decided to shake things up a little, so I ended up doing 8 miles with mile 1 at MAFF, Miles 2 through 7 @ MP + 10% (by HR, at 150), and the last 2 @ MP (155HR).  I stopped by the house to eat and gel and continued with 3 more at MP but the temps were already at 86F and 80% humidity so I just called it the day.  Very nice workout as compared to the 5K and the average HR was 149, one point above MAFF so it went really great.  Love days like these.

    Damaris, Marathon Maniac, Ultra Runner

    Next:  RnR Country Music Half Marathon

    Blog

    "The most powerful weapon on earth is the human soul on fire."

      I guess my run tonight counts as a MAF run.  Did the first half of the Flying Pig marathon route on iFit.  The big hill on mile 6 to 8 didn't seem so bad on the treadmill anyway.

       

      13.15 miles, 9:30 avg pace and 134 avg HR.  I wasn't planning on this to be a MAF run as I was planning on it being a 9:30 pace run and outside that usually ends up as high as 10 beats over MAF on a longer run.  I think my treadmill fluffs the average pace a little, I always seem to run at a lower HR on it than at the same pace running outside.

       

      Longest treadmill run ever, enjoyed a great finish to the Masters that kept my interest while running though.

      Age: 45 Weight: 208 Height: 6'2" (Goal weight 195)

      Current PR's:  Mara 3:48:09; HM 1:43:26; 10K 44:51; 5K 21:27

        I'm going to be doing MAF training as I do my gradual Couch-to-BaseBuilding program as the next few months roll by.

        I did some MAF'ing my last time around running years ago and I know it's perfect for BaseBuilding

         

        Nice to see everyone!

         

        Temp 61

        Dew 51

         

        Today

        :15 WU

        :30 MAF

        :15 CD

         

        Pace

        1mi 16:50

        2mi 18:10

         

        Beginning is the fun part .... Nowhere to go but faster  Wink

        Fran

         


        Bad Ass

          Welcome, Fran.

           

          I did an easy 5 at 142HR.

           

          Very sad about Boston today.

          Damaris, Marathon Maniac, Ultra Runner

          Next:  RnR Country Music Half Marathon

          Blog

          "The most powerful weapon on earth is the human soul on fire."

            :15 walk-only

            HR<MAF

             

            I'm thinking about MAF'ing  5 days a week so I'm just building up a fourth day for starters

            Fran

             


            Bad Ass

              7 With 2 @ MP today.  I did it by effort and not by Maff, but it went really well.

              Damaris, Marathon Maniac, Ultra Runner

              Next:  RnR Country Music Half Marathon

              Blog

              "The most powerful weapon on earth is the human soul on fire."

                Temp 60

                Dew 26

                 

                :15  WU walk-only

                :30  MAF

                :15 CD walk-only

                 

                1mi 16:45

                2mi 16:50

                Fran

                 


                Wandering Wally

                  Now that the snow is gone I am finding running at MAF to be an entirely different experience.  My pace picked up by at least a minute per mile and there are longer stretches where it is actually hard work to stay at MAF and not drop too low.  This just tells me things are going in the right direction and I should keep on with what I'm doing.

                  Run!  Just Run!

                   

                  Trail Runner Nation Podcast


                  Chasing the bus

                    Now that the snow is gone I am finding running at MAF to be an entirely different experience.  My pace picked up by at least a minute per mile and there are longer stretches where it is actually hard work to stay at MAF and not drop too low.  This just tells me things are going in the right direction and I should keep on with what I'm doing.

                     

                    STILL waiting for this to happen...flying south today, hoping for warmer temps and clear roads. It'll make a nice change.

                    “You're either on the bus or off the bus.”
                    Tom Wolfe, The Electric Kool-Aid Acid Test


                    Bad Ass

                      It's ridiculous that I'm already running in the 90F and 80% humidity while you guys are still with snow.

                       

                      Rest day today.

                      Damaris, Marathon Maniac, Ultra Runner

                      Next:  RnR Country Music Half Marathon

                      Blog

                      "The most powerful weapon on earth is the human soul on fire."

                      labhiker


                        Pleased to report that I'm slowly getting back into it following some unexpected health issues.  I've been on the sidelines from nearly two plus months following my last 26.2 with only a few brief runs and walks on the TM.

                         

                        Ibuprofen has become my newest best friend to help control inflamation and pain.  Also working on a pretty structured diet change to help manage inflamation.

                         

                        Starting back very slow and easy.  TM 1% for 3 miles.  Both workouts well below MAF with solid WU and CD.

                         

                        At this point speed and pace do not matter as its all about being able to lace-up again and logging time.

                        labhiker


                        Bad Ass

                          Welcome back, labhiker!

                           

                          I did 7ish miles at 143HR and 11:42mm.  Not bad.

                          Damaris, Marathon Maniac, Ultra Runner

                          Next:  RnR Country Music Half Marathon

                          Blog

                          "The most powerful weapon on earth is the human soul on fire."

                            Nice to see everyone.

                            Today was a rest day but I'm trying to ramp up to 5 days a week from 3 days so I'm just doing a Little Walking incrementally increased the next month or two.

                             

                            :15  Walk-only  under MAF

                            Fran

                             

                              My rolling stats are improving, and it's a good time for a Scheduled Day Off for me.


                              Tomorrow is my LongRun for the week

                               

                              You all have a good Run today!

                              Fran

                               


                              Bad Ass

                                Morning! First ultra tomorrow. Plan is running it by HR. Was thinking of 150HR since I do my marathons at 155. Thoughts? It's a trail race and a 50K.

                                Damaris, Marathon Maniac, Ultra Runner

                                Next:  RnR Country Music Half Marathon

                                Blog

                                "The most powerful weapon on earth is the human soul on fire."