Low HR Training

1

One year checkup. (Read 56 times)

    It's actually been a little over a year since I started MAF'ing, but since I ran my first MAF'ish type run in a while this morning I thought I would check and see how it compared to one from a year ago.

     

    Still haven't hit sub 10:00 pace at 136 or less avg HR on my 6 mile MAF route, but I'm getting pretty close.

     

    My race times are improving more than 1:00 per mile, but I seem stuck on my MAF progression to some extent.  Not going backwards or even at a true plateau, but very slow progress.

     

    This morning ran 6.09 miles at an avg pace of 9:58, but my HR ticked up that last mile and pushed my avg HR up to 138 when it was all said and done.

     

    Splits (GPS Interval)
     TypeDistance Split settingsDurationTotal DurationPaceAvg HRMax HRNotes
    1 Manual 1 mi 9:55.34 9:55.34 9:56 133 142  
    2 Manual 1 mi 9:37.24 19:32.58 9:38 136 142  
    3 Manual 1 mi 10:07.52 29:40.1 10:08 138 145  
    4 Manual 1 mi 10:04.51 39:44.61 10:05 139 142  
    5 Manual 1 mi 10:10.49 49:55.1 10:11 141 145  
    6 Manual 1 mi 9:56.34 59:51.44 9:57 143 149  
    7 Manual 0.09 mi 0:51.56 1:00:43 9:33 146 149

     

    Compared to 7/9/12 I ran 6.07 miles at an avg pace of 10:54 and an avg HR of 136.  So pretty close to 1:00 per mile improvement at MAF over last year.  That was somewhat of a breakthrough run at MAF for me last year, the first time I broke the 11:00 avg pace barrier on my 6 mile MAF route.

     

    Splits (GPS Interval)
     TypeDistance Split settingsDurationTotal DurationPaceAvg HRMax HRNotes
    1 Manual 1 mi 10:57.27 10:57.27 10:58 130 140  
    2 Manual 1 mi 10:55.02 21:52.29 10:56 132 139  
    3 Manual 1 mi 10:39.18 32:31.47 10:40 137 142  
    4 Manual 1 mi 11:02.74 43:34.21 11:03 138 142  
    5 Manual 1 mi 11:25.34 54:59.55 11:26 138 143  
    6 Manual 1 mi 10:23.59 1:05:23.14 10:24 142 146  
    7 Manual 0.07 mi 0:45.86 1:06:09 10:56 147 150

     

    Going back to my log and checking, my first MAF run was at 11:28 avg pace on 5/8/12 on a 55 degree overcast morning so I have had a noticeable improvement for sure.  Sometimes it just doesn't feel like it and I have to go back and double check to reassure myself.

     

    Hopefully I'll breakthrough of the 10:00 barrier soon.

     

    Nathan

    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

    AlexVan


    Motivated by HRV

      Please keep posting your results.  You are inspiration for me.  I am 46 so (134 MAF), and 6'2 and around 215 pounds and have been running for 15 months almost all LHR, I don't have a flat run so I only look at average pace over a specific 3km on my route. Because I was total beginner runner I was very slow 18:13 mi/mile and now my best @ max=135 is 12:32, but most of that gain was last season.

       

      Doing some looking at the data i believe my weekly milage and consistency are just "off" to see decent MAF test results. i believe my main problem is I have some 30 MPW weeks but I also have some 5 MPW's too (~1 time per month or so) and when I run 30mpw i see gains, but when I run 5 I go backwards...

       

      I have had and am having incredible fun at barefoot/minimalist + low HR and staying injury free the whole time, so I am loving it, just ready to see a little more progress Smile and starting to focus on consistency/volume and diet.  Anyway your consistency and pace inspire me.

       

      I did notice you said max HR of 136 in first paragraph and avg HR of 136 in the second, either a typo or maybe not an equal comparison?  Good luck breaking 10:00...

        It's actually been a little over a year since I started MAF'ing, but since I ran my first MAF'ish type run in a while this morning I thought I would check and see how it compared to one from a year ago.

         

         

        congrats and good luck to getting under 10!

         

        just a question, what's your MAF, 136? then you're using your own method right? (with this idea of averaging 136 instead of holding 136 or staying below it)


          I have had and am having incredible fun at barefoot/minimalist + low HR and staying injury free the whole time, so I am loving it, just ready to see a little more progress Smile and starting to focus on consistency/volume and diet.  Anyway your consistency and pace inspire me.

           

          yes you really just need to run consistently. good luck to you too Smile

           

          btw if you like inspiration: at the HR of 153, I started from 15min/mile pace and I can now run under 9:20 on a good day. Smile same HR. all due to consistency really. and yep among other things, it's good to avoid injuries so you can keep running consistently and improving. Smile

             

            congrats and good luck to getting under 10!

             

            just a question, what's your MAF, 136? then you're using your own method right? (with this idea of averaging 136 instead of holding 136 or staying below it)

             

            Not really using my own method, just not doing a good job of actually following MAF! Wink

             

            Note that I said that it was a MAF'ish workout!

             

            I actually try to stick to 136, but am generally not very successful at it.  Either I end up low at the start and then right on the last couple miles or I end up right on at the start and then a bit high the last few miles.  My phone just gives me the average HR for the entire workout and the current HR.  It's kind of a moving target and I don't have great discipline on slowing down those last couple miles when I start to creep over.

             

            My personal goal is 136 average HR my 6 mile MAF route at sub 10:00 avg pace.

            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

               

              Not really using my own method, just not doing a good job of actually following MAF! Wink

               

              Note that I said that it was a MAF'ish workout!

               

              I actually try to stick to 136, but am generally not very successful at it.  Either I end up low at the start and then right on the last couple miles or I end up right on at the start and then a bit high the last few miles.  My phone just gives me the average HR for the entire workout and the current HR.  It's kind of a moving target and I don't have great discipline on slowing down those last couple miles when I start to creep over.

               

              My personal goal is 136 average HR my 6 mile MAF route at sub 10:00 avg pace.

               

              yeah, I see your issue, I also don't like slowing my pace. Smile don't worry though as it seems this method has you improving.

               

              I'll be curious to see what your 10K time will be when your MAF is just under 10:00. as I see your current 10K PR is 46:59...what was the MAF pace back then? when I did sub-44 10K that's when I had that kind of pace if following the 180 formula.

                As someone just starting with MAF, this is an encouraging thread to me.

                 

                My "Easy" pace had been 11:00 over the summer, and a couple of years ago when I my running was going better it was 10:00.  Now it's closer to 14:30 with the shuffle-jog/walk I have maintain to keep my HR at or below 130. Ug!

                 

                I have only been at it for a week, and I'm sure you remember how miserable that was at first. I don't know where my strong half-marathon came from last month, but it sure as hell wasn't my aerobic system.

                 

                Thanks for sharing.