6 months Recap Still improving, since March I have introduced some high hr training once per week and started racing.
6 months Recap
Still improving, since March I have introduced some high hr training once per week and started racing.
very nice!
Nice results, but 140 versus 145 is pretty much difference for the average? Do you also keep track of the max HR during a test?
I meanwhile discovered that 7 min/km is the average MAF zone speed at 140 bpm and 150 bpm will give me 6 min/km so quite a difference with the 10 bpm.
I am also happy with my results so far, although I mix aerobic training with some speedwork as well, but make sure that after speedwork I always have a training completely within MAF zone. I even ran my 27 miler within MAF zone with RWR and that felt great. Almost no cardiac drift, max HR of 139 and not tired at all. Happy with it!
Hi, I changed my MAF 140 to 145 after my third test. Adding this 5 beats changed my pace about 10 seconds/ km only. From 145 to 150 have a bigger difference, around 25 sec/km.
See your splits are nearly equal, that's great!, I always have a drop in my pace from mile 3, still many job to do
Nice results, but 140 versus 145 is pretty much difference for the average? Do you also keep track of the max HR during a test? I meanwhile discovered that 7 min/km is the average MAF zone speed at 140 bpm and 150 bpm will give me 6 min/km so quite a difference with the 10 bpm. I am also happy with my results so far, although I mix aerobic training with some speedwork as well, but make sure that after speedwork I always have a training completely within MAF zone. I even ran my 27 miler within MAF zone with RWR and that felt great. Almost no cardiac drift, max HR of 139 and not tired at all. Happy with it!
Hi, I changed my MAF 140 to 145 after my third test. Adding this 5 beats changed my pace about 10 seconds/ km only. From 145 to 150 have a bigger difference, around 25 sec/km. See your splits are nearly equal, that's great!, I always have a drop in my pace from mile 3, still many job to do
dont worry about your drop in the pace. I find it depends on the individual and also on what training intensity the HR means.
for example, in my case, I have no slowing of pace if I keep the HR constant, until HR of 150-ish (in winter 155-ish). above that, if I keep the HR constant, the pace will slow.
Maffetone says the pace in the MAF test should slow or if it doesn't then something's wrong.
I interpret that as my MAF being significantly higher than what the 180-age formula gives me.
but I do believe there are individual differences in how much your HR will drift at a given intensity.
as for my previous post
I don't actually do formal MAF tests but I do run my recovery runs at a HR that happens to be close to "180-age" HR. so I can kind of track it. my best such pace so far is 8:20 for a 4.6 mile long run 27th February this year. if I was to add 5 bpm for improvement, it would be around 8min/mile but I don't usually train at that HR range so just an estimate. (it's no longer recovery HR and I don't do strictly LHR training right now so that +5bpm HR range doesn't fit in the schedule)
I don't actually do formal MAF tests but I do run my recovery runs at a HR that happens to be close to "180-age" HR.
so I can kind of track it.
my best such pace so far is 8:20 for a 4.6 mile long run 27th February this year.
if I was to add 5 bpm for improvement, it would be around 8min/mile but I don't usually train at that HR range so just an estimate. (it's no longer recovery HR and I don't do strictly LHR training right now so that +5bpm HR range doesn't fit in the schedule)
...update: that pace has stabilized since then.
Consistently Slow
MAFF TEST
2/16/14**14:22.18 119 126
4/5/14**12:56.59 120 125
7/7/14**11:59:10 119 124
HR monitor miss reading for 1st two miles
9-17-14
5mg Ambiem GENERIC 6 hours before test. Numbers have never been this tight. Will retest in a week.
Run until the trail runs out.
SCHEDULE 2016--
The pain that hurts the worse is the imagined pain. One of the most difficult arts of racing is learning to ignore the imagined pain and just live with the present pain (which is always bearable.) - Jeff
http://bkclay.blogspot.com/
MAFF TEST 2/16/14**14:22.18 119 126 4/5/14**12:56.59 120 125 7/7/14**11:59:10 119 124 HR monitor miss reading for 1st two miles
Nice progress, Ron.
cool
I can't report anything new, my aerobic speeds haven't changed since my last post in May in here. Though I may have seen glimpses of 8:10 pace for short times ...will post when it's truly got down to 8:10 at 153bpm. (I still think my MAF is higher than that, though :P I am using the 180 formula just to keep it comparable to older posts)
Newbie here. I am a long-time lurker who has gained a lot of knowledge from this board. I just completed my first month of MAF training. My MAF is 134 and all runs and elliptical sessions have been under that number. I run 4-5 days a week supplemented with 1-2 elliptical sessions. All runs/sessions have been for a min of 1 hour, not including warmup and cool down, with 1 of those weekly runs being long (1:30-2:00 hrs not including warmup & cool down). I had little running experience until 7 months ago and had used elliptical almost exclusively for the 8 months previous to that (some swimming). Almost all of it was at hard pace or included intervals, hill repeats, etc. which was breaking me down physically.
For my MAF test I try to keep my heart rate at 132. Both tests to date were performed on the same treadmill with 0 incline following a 15-20 minute warmup.
6/14/14
1 - 13:19
2 - 13:32
3 - 14:05
4 - 14:27
5 - 14:56
7/12/14
1 - 11:45
2 - 11:50
3 - 12:00
4 - 12:14
5 - 12:18
It has been tough sticking to the slow pace but I am very happy with the improvement and, more importantly, how I feel physically training in this manner. I plan to stick with strict MAF running as I have been doing for another 4 weeks, but so far so good.
Newbie here. I am a long-time lurker who has gained a lot of knowledge from this board. I just completed my first month of MAF training. My MAF is 134 and all runs and elliptical sessions have been under that number. I run 4-5 days a week supplemented with 1-2 elliptical sessions. All runs/sessions have been for a min of 1 hour, not including warmup and cool down, with 1 of those weekly runs being long (1:30-2:00 hrs not including warmup & cool down). I had little running experience until 7 months ago and had used elliptical almost exclusively for the 8 months previous to that (some swimming). Almost all of it was at hard pace or included intervals, hill repeats, etc. which was breaking me down physically. For my MAF test I try to keep my heart rate at 132. Both tests to date were performed on the same treadmill with 0 incline following a 15-20 minute warmup. 6/14/14 1 - 13:19 2 - 13:32 3 - 14:05 4 - 14:27 5 - 14:56 7/12/14 1 - 11:45 2 - 11:50 3 - 12:00 4 - 12:14 5 - 12:18 It has been tough sticking to the slow pace but I am very happy with the improvement and, more importantly, how I feel physically training in this manner. I plan to stick with strict MAF running as I have been doing for another 4 weeks, but so far so good.
great job in a months time.
Nice progress, SolRex.
I was pretty stoked to see the results. All my runs, other than the MAF tests, were outdoors which makes it hard to gauge progress. I'm in the Deep South and there is no cool time to run during the summer - it's either hot and humid or humid and hot. A month from now I'll be in British Columbia, however, and can't wait to run in some mild temps.
SolRex cool stuff there
just curious, I see you're a new runner but do you happen to have any race times and avg HRs for races?
as for hard paces breaking you down; yeah you probably overdid it. a beginner shouldn't be doing any serious volume of VO2max work. a tiny little bit of such fast paced work is more than enough. all in all, there's intervals that are hard and there's intervals that are only moderately hard; the hard stuff is only for race season and only for 1-2 months to peak, especially for shorter races and only if you are well trained. anyone else who's not very well trained yet won't need such hard sessions to improve, moderately hard sessions are fine. but then, most runners have to learn what's NOT too hard, most people tend to overdo it and run them too hard.
8/19/14
1 - 11:00
2 - 11:19
3 - 11:37
4 - 11:55
5 - 12:00
With the exception of the prior immediate week (8/10 - 8/16), all runs and elliptical sessions for the previous 8-9 weeks were at MAF or below (132). There was one 2 hr bike ride at maf as well. The week before the test included some hiking in the mountains which raised my HR well above maf. One of the hikes was the Grouse Grind if anyone is familiar with or from Vancouver. I was semi doing it for time so Avg HR: 154 bpm Max HR: 173 bpm. Most of the one hour climb my HR was in the 160's. Also hiked up Singing Pass on Whistler Mtn. A lot of that 5 hour hike was around maf but steeper sections would put me in the 150's-60's.
I am pleased with my progress training this way, but I want to start adding some short Fartleks at 5k pace once a week. Or, should I go another 4 weeks strictly base building?
congrats!
I recommend adding the fartleks now