posted Oct-08-2006 09:30 PM               

quote:

---

Originally posted by kcy1998:
Good job on the PR! A 7:13 pace is impressive. When you say "a period of pure MAFing" does that mean you did nothing but MAF and then race the HM? How long of a period of "pure MAFing" did you perform? After Chicago I am thinking about doing nothing but MAF for the Virginia Beach Marathon in the spring. After MAFing for several months I decided to throw some speed work into the equation. After 4 weeks of speed work I felt pain in my knee. So I had to take a week off. I have started running again and feel great.
Once again good job on the PR.
kcy

---

Thanks KCY,

"Pure" MAF is keeping everything under MAF for a number of weeks. I did about 6 weeks for this marathon training period I'm in now, starting in August. Kept everything 141 and below, but 99% of that was 130 and below as an experiment. Still keeping mostly everything below MAF, but have now added tempo runs at marathon race pace heart rate and lactate threshold pace. Check out my training log below to see what I'm talking about.

--jimmy

Coolrunning profiles:
Current Marathon Training
My Running World

MAF training source:
Training for Endurance by Phil Maffetone

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posted Oct-08-2006 09:36 PM               

quote:

---

Originally posted by gregw:
Way to go Jimmy! From your heart rates compared to your Sugarloaf heart rates it looks like you were pretty conservative. I'll bet you knock a couple of minutes off that PR when you decide to. Our marathon heart rates match up almost exactly and I did a half a week ago at 182 bpm average.

I think you're right that a little stimulus goes a long way with low heart-rate training. After 10 weeks of pure MAF, I've done about a race a month for the last three months. It seems like each one builds on the last and carries over to training (of course the weater has improved, too!).

Greg

---

Thanks, Greg. I could have ramped it up a little more, but it was in the "tune-up" race category, and no need to kill yourself when you have three 100-mile weeks to go. That 6:44 pace at the end felt pretty easy--breathing hard, but easy, ya know?

After this year of MAF training, I'm convinced it's the way to do my aerobic base periods, and what I should be doing between the tempo runs when the faster period comes up. It's hard to convey to some that running the paces I did during the base period result in PR's. If you look at my log (my training log), you'll see I was doing everything pretty much 10:00-13:00 for those 6 weeks.

One of the best experiments I've done.

--Jimmy

Coolrunning profiles:
Current Marathon Training
My Running World

MAF training source:
Training for Endurance by Phil Maffetone

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posted Oct-09-2006 10:32 AM               

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posted Oct-09-2006 01:26 PM               

quote:

---

Originally posted by roy c:
I have started reading the book LHR traing for the compleat idiot.
Now I think he say's about doing a hill run or tempo run once a week.
What do you guys think?
Roy

---

That's just heart rate training for the "compleat" idiot, not low
heart rate training. It's a different approach, a bit more
traditional, that does include some similar concepts.

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posted Oct-09-2006 07:05 PM               

quote:

---

Originally posted by jjwaverly42:
Thanks KCY,

"Pure" MAF is keeping everything under MAF for a number of weeks. I did about 6 weeks for this marathon training period I'm in now, starting in August. Kept everything 141 and below, but 99% of that was 130 and below as an experiment. Still keeping mostly everything below MAF, but have now added tempo runs at marathon race pace heart rate and lactate threshold pace. Check out my training log below to see what I'm talking about.

--jimmy

Coolrunning profiles:
Current Marathon Training
My Running World

MAF training source:
Training for Endurance by Phil Maffetone

---

Wow, Jimmy!

You are really running so well! I'm impressed!

I just took some time to look at your training log. I must be real dim-witted, but noticed how you keep training runs below Maff, and your Maff test at Maff. That's a neat way to do it. Perhaps it is the correct way to do it, I don't remember what the book says!!

However, I always ran at Maff and then did the 5 mile test at Mafff to see if there was improvement. I think I somehow screwed all the base training up???

Now I suspect I should go back and turn things around a bit.
I haven't had much success and still trying to figure out why. Well, I shouldn't say NO success~~~ When I do a Maff test on the treadmill, there is significant difference than outside. I don't do Maff tests outside because of the terrain, and environment.

Jesse has *been on my back* JUST KIDDING HERE.....he says I need a good watch!!!!!!!!111 HE'S RIGHT!!!!!!! I need one to measure speed and distance and HR. I'm still looking!!

I'm to run Chicago in 2 weeks, and my long runs have been brutal. My stomach isn't handling the Hammer Gels very well, and they are the most mild with the least side effects!!!! I'm VERY HESITANT in running 26.2 with issues such as this!! My gut says, "dont" my head says, "Give it a go!!"

Anyway, cheers to you for your running!!!

Kris

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posted Oct-09-2006 08:10 PM               

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posted Oct-09-2006 09:24 PM               

quote:

---

Originally posted by Boston124:
Wow, Jimmy!

You are really running so well! I'm impressed!

I just took some time to look at your training log. I must be real dim-witted, but noticed how you keep training runs below Maff, and your Maff test at Maff. That's a neat way to do it. Perhaps it is the correct way to do it, I don't remember what the book says!!

However, I always ran at Maff and then did the 5 mile test at Mafff to see if there was improvement. I think I somehow screwed all the base training up???

Now I suspect I should go back and turn things around a bit.
I haven't had much success and still trying to figure out why. Well, I shouldn't say NO success~~~ When I do a Maff test on the treadmill, there is significant difference than outside. I don't do Maff tests outside because of the terrain, and environment.

Jesse has *been on my back* JUST KIDDING HERE.....he says I need a good watch!!!!!!!!111 HE'S RIGHT!!!!!!! I need one to measure speed and distance and HR. I'm still looking!!

I'm to run Chicago in 2 weeks, and my long runs have been brutal. My stomach isn't handling the Hammer Gels very well, and they are the most mild with the least side effects!!!! I'm VERY HESITANT in running 26.2 with issues such as this!! My gut says, "dont" my head says, "Give it a go!!"

Anyway, cheers to you for your running!!!

Kris

---

Thanks, Kris.
What I did for the base period I just finished was an experiment. I usually keep all my MAF runs below the MAF (141) anyway, starting in the 120's and peaking out somewhere bewteen MAF-5 (136) and MAF (141), with blips of MAF +1 or 2 (142-143) at the end to average MAF (141). This time round I wanted to experiment with keeping a lower ceiling (130ish or 66% MHR) for a few reasons:

1) I was upping my volume to 100 miles per week and wanted to help my body adapt to the load.

2) Maybe I would be working my slow twitch fibers a little better. My zone went from 108-130 bpm.

So far, my body has tolerated the jump pretty well, and my training paces at all HR's and half-marathon have improved. All the sore spots I had from the low-mileage summer racing season disappeared, and more often than not, my running feels graceful and effortless (for me, it's relative, I might still look like a dizzy cow taking a sobriety test to the outside world).One week, I had already run 96 miles and I was running my last 4 of a long run to make 100, and I didn't feel tired. That was interesting.

I don't think what you did for MAF training is wrong at all, and you should trust it. As far as your gels go, your body is telling you what to expect, and you need to decide if you can deal with that or not for 26 miles. If you can't, try sports drink along the way, works the same as a gel. But try it before you run the marathon.

Good luck at Chicago. May everything go smoothly, and I hope you make your dream goal. When you get to the last 4 -6 miles, remember that you have great mental strength, and that mental strength is the ability not to think!

Keep going, Kris!

--Jimmy

Current Marathon Training
My Running World

MAF training source:
Training for Endurance by Phil Maffetone

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posted Oct-09-2006 11:20 PM               

quote:

---

Originally posted by leitnerj:
Ok, Kris, keep your eyes out for the forerunner 305 - it's got
all you need! In fact, the 301 will probably suffice if you're not
running much under tree cover. Indeed, MAF tests should be
done at MAF. The tests that involve higher heart rates are
Hadd's progress tests, described in his article. If you're having
trouble with Hammer gels, ditch them! If you want to take gels,
try some others until you find one that works for you. There are
lots of ways to carry gels.

Hi Jesse!

I thought I'd peek in there to see what everyone is up to! You and Jimmy are still leading the way. Yes, I want the 305! I've been watching it on ebay....and watching, and watching. I'm getting ready to hit paypal!!! I like it because it's everything all in one and I won't have to wear two different watches.

I've been having trouble with gels, gatorade, and sports drinks period. Don't know what my body is crying about!!! Gatorade makes me feel bloated and sick to my stomach, gels all sorts of them, go through me. I think if I take smaller amounts instead of one whole one at a time, that may help. The store brands, Cliff, Power, Gu, etc. are nasty, and those blocks, and beans I just can't down. I'm gonna try sticking with Hammer Gels and take 1/2 every 30 min. instead of a full one every hour.

I think I misread something in Maff.'s books about Maff tests. (Remember I did Maff 3 years ago....) I thought you ran all runs right at your specific HR number, even the 5 mile Maff test. Perhaps that's why I haven't seen much progress???? However, even though all my running is AT 139 I still think I should have seen (more) progress. I know, you want to see data!!!! You will, once it takes me, probably a year to figure the direction out on the new Garmin!!!!1

The marathon will be interesting. I'm not going in it feeling good about it. Lots of time spent training, and that didn't feel as easy as it did 3 years ago. Age??? Who knows. I'm still not sure what I'll do . I have two weeks.......

Talk to you later......

Kris

---

IP: Logged

posted Oct-09-2006 11:43 PM               

quote:

---

Originally posted by jjwaverly42:

Thanks, Kris.
What I did for the base period I just finished was an experiment. I usually keep all my MAF runs below the MAF (141) anyway, starting in the 120's and peaking out somewhere bewteen MAF-5 (136) and MAF (141), with blips of MAF +1 or 2 (142-143) at the end to average MAF (141). This time round I wanted to experiment with keeping a lower ceiling (130ish or 66% MHR) for a few reasons:

1) I was upping my volume to 100 miles per week and wanted to help my body adapt to the load.

2) Maybe I would be working my slow twitch fibers a little better. My zone went from 108-130 bpm.

So far, my body has tolerated the jump pretty well, and my training paces at all HR's and half-marathon have improved. All the sore spots I had from the low-mileage summer racing season disappeared, and more often than not, my running feels graceful and effortless (for me, it's relative, I might still look like a dizzy cow taking a sobriety test to the outside world).One week, I had already run 96 miles and I was running my last 4 of a long run to make 100, and I didn't feel tired. That was interesting.

I don't think what you did for MAF training is wrong at all, and you should trust it. As far as your gels go, your body is telling you what to expect, and you need to decide if you can deal with that or not for 26 miles. If you can't, try sports drink along the way, works the same as a gel. But try it before you run the marathon.

Good luck at Chicago. May everything go smoothly, and I hope you make your dream goal. When you get to the last 4 -6 miles, remember that you have great mental strength, and that mental strength is the ability not to think!

Keep going, Kris!

--Jimmy

Current Marathon Training
My Running World

MAF training source:
Training for Endurance by Phil Maffetone

---

Hi again, Jimmy~

Do you use gels/gu's or something for fuel during marathons??

Thanks for the well wishes. I have NO goals for a time in Chicago. Just to finish. I wish I could have a goal. I would have, had my training seemed better. I just don't feel good this time around. Frankly, I think I need more time. I don't feel strong like I did before when I was ready for the first marathon. Something seems different.

Well if you think you look like a cow, I look like a duck!!!!

I have enjoyed running the Maffetone way. I told my neighbor about it a year ago, and she didn't last a month!!! You really become quite humble running this way, but the strength gained is remarkable.

My Maff HR is 134 and I added the extra 5 for no injuries, so hence, I ran everything at 141. If I run this marathon in two weeks, and make it....I will then base build again. However, I will do what you did, and lower my initial HR to 128-130 ish and see how that feels; probably good ! Then I will run my Maff. tests at 141. By then maybe I will have my Garmin, and can show my number's off!!!! (gadgets are where I lose my patience!!)

Thanks for your imput, knowledge and running spirit.
Kris

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posted Oct-10-2006 12:49 AM               

quote:

---

Originally posted by Boston124:

Hi again, Jimmy~

Do you use gels/gu's or something for fuel during marathons??

Thanks for the well wishes. I have NO goals for a time in Chicago. Just to finish. I wish I could have a goal. I would have, had my training seemed better. I just don't feel good this time around. Frankly, I think I need more time. I don't feel strong like I did before when I was ready for the first marathon. Something seems different.

Well if you think you look like a cow, I look like a duck!!!!

I have enjoyed running the Maffetone way. I told my neighbor about it a year ago, and she didn't last a month!!! You really become quite humble running this way, but the strength gained is remarkable.

My Maff HR is 134 and I added the extra 5 for no injuries, so hence, I ran everything at 141. If I run this marathon in two weeks, and make it....I will then base build again. However, I will do what you did, and lower my initial HR to 128-130 ish and see how that feels; probably good ! Then I will run my Maff. tests at 141. By then maybe I will have my Garmin, and can show my number's off!!!! (gadgets are where I lose my patience!!)

Thanks for your imput, knowledge and running spirit.
Kris

---

You're welcome.

I eat 3-4 GU's during the marathon, but I don't train with them anymore. I'll eat a GU at the 45-50 minute mark, and then every 45-50 minutes after. I'll take mostly water at the water stops and a little sports drink after the first 45 minutes. I have no gastric problems with any of it--and the GU wrappers make for some nice finger puppets to entertain the crowd (though it scares some kids and grown men afraid of clownish marathoners bearing finger puppets oozing GU).

Do you have a pace plan?

Doing the 130 and below was interesting. There I was again....12:00 paces. 13:20 and 13:30 on two hot days fom hell. Three year olds on tricycles were passing me and yelling "Mommy, look at the very slow man! He runs like a cow! He needs a bell!"

I always believed I needed more cowbell.

--Jimmy

P.S. Don't eat closer than 3-4 hours before the race. Essential.

Current Marathon Training
My Running World

MAF training source:
Training for Endurance by Phil Maffetone

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posted Oct-10-2006 12:52 AM            

Cliff bloks are also good. They are cubes about the size of dice with the consistency of Gummi Bears.

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posted Oct-10-2006 08:41 AM               

quote:

---

Originally posted by jjwaverly42:
You're welcome.

I eat 3-4 GU's during the marathon, but I don't train with them anymore. I'll eat a GU at the 45-50 minute mark, and then every 45-50 minutes after. I'll take mostly water at the water stops and a little sports drink after the first 45 minutes. I have no gastric problems with any of it--and the GU wrappers make for some nice finger puppets to entertain the crowd (though it scares some kids and grown men afraid of clownish marathoners bearing finger puppets oozing GU).

Do you have a pace plan?

Doing the 130 and below was interesting. There I was again....12:00 paces. 13:20 and 13:30 on two hot days fom hell. Three year olds on tricycles were passing me and yelling "Mommy, look at the very slow man! He runs like a cow! He needs a bell!"

I always believed I needed more cowbell.

--Jimmy

P.S. Don't eat closer than 3-4 hours before the race. Essential.

Current Marathon Training
My Running World

MAF training source:
Training for Endurance by Phil Maffetone

---

Yes, Jimmy, I had a plan/have a plan....*IF* I decide to run it! I was going to start off slow, stay at 139-140 for a good 3-4 miles. Then, start bringing up my HR two beats at-a-time, slowly and hold this for several miles. By 10 miles or so, I was hoping to be at 144-5, then maintain 145-146-147 for awhile....this is where it will get tricky. I have NO IDEA what pace this is for me!!!! I can run smoothly, breathing nice and even at the HR, especially on a flat course, like Chicago. I would like to bump it up at bit to 150 -151. Somewhere between 20 and through the finish and if I've got anything left in me, hit 160 towards the last mile or so. I have NO plan to push myself to hell in this one. Just to finish.....

I'll save the marathon time push for another one at another time.

I tried GU. I gave it one chance. Gottcha on the eating thing before a marathon...I don't eat before runs anyway. I don't get hungry on normal days until after 1 p.m.

About that cow bell.....I'm wearing it right now!

Thanks, Kris

[This message has been edited by Boston124 (edited Oct-10-2006).]

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posted Oct-10-2006 09:03 AM               

quote:

---

Originally posted by Cashmason:
Kris, have you tried using Sports Beans by Jelly Belly. They are like jelly beans, taste like candy, and have electrolytes like gels. The only problem is that they do tend to clack around in your pocket. You do need to drink water after you eat them just like gels.

Cliff bloks are also good. They are cubes about the size of dice with the consistency of Gummi Bears.

---

Cashmason, thanks for your ideas! I have tried Sports Beans and like you said, that are difficult to carry. That didn't bother me as much. It was how sweet they are....made me pucker up a bit! I can't tolerate all the sugar some of the running fuels have. Hammer Gels, and Gu have less than alot of them, including Sports Beans. I never actually tried Cliff bloks, but read the back of the package and their sugar is high as well. Hammer Gels have a different sugar content.

I only use some gels on runs over 12-15 miles. When it is hot, I take Endurolytes, (capsules) made by Hammer, that take the place of sport drinks, and maybe a gel on those runs. For the higher mile runs, I rotate the Hammer Gels and Endurolytes and take only water. It's just finding the right amounts of these so I don't *bonk* at mile 18ish. I tend to, and it effects me with a tiredness that makes me want to close my eyes and sleep....my legs are good and want to keep going! Very strange feeling. I have to mentally talk myself through this stage...takes several miles.

However, thanks for your response!

Kris

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posted Oct-10-2006 01:07 PM            

I can feel a transition may be coming though. I have noticed that when I walk outside now, I am not crawling up the hills like I was six weeks ago to stay under MAF. I have been on the treadmill for the past couple of days and I can walk at a faster pace. But I am nearing the point of not being able to walk fast enough. However, when I transition to a jog at the same speed I was walking, my hr rate goes up very quickly and over MAF. What is the deal? Same speed, same pace maintained with a walk and hr is happy to stay 5 points below MAF. Same speed, same pace, but turn the walk into a slight jog, and the hr goes up too high. Any thoughts? Thanks!

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posted Oct-10-2006 01:20 PM               

quote:

---

Originally posted by Beevee:
I am about to complete my sixth week of MAF. I have done nothing but walk to stay under MAF. I have all the complaints of a new walker too, but for the first time I have been able to maintain weekly mileage and I am able to increase miles per week as I go, all without over training injuries that I have had in the past when running. I can’t complain about the walking since I am able to maintain 25 miles per week now, but MAFing is bittersweet because I can’t run. Apparently I have no aerobic fitness, but I am MAFing to change that!

I can feel a transition may be coming though. I have noticed that when I walk outside now, I am not crawling up the hills like I was six weeks ago to stay under MAF. I have been on the treadmill for the past couple of days and I can walk at a faster pace. But I am nearing the point of not being able to walk fast enough. However, when I transition to a jog at the same speed I was walking, my hr rate goes up very quickly and over MAF. What is the deal? Same speed, same pace maintained with a walk and hr is happy to stay 5 points below MAF. Same speed, same pace, but turn the walk into a slight jog, and the hr goes up too high. Any thoughts? Thanks!

---

Congratulations. you'll be running most of the time before you now it. You are being incredibly smart doing what you are doing. By the time you're running everything, you'll be ready for it.

I do believe when you run, you are actually leaving the ground, wwhich takes a bit more effort than walking.

Keep going!

--Jimmy

Current Marathon Training
My Running World

MAF training source:
Training for Endurance by Phil Maffetone

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posted Oct-11-2006 09:46 AM               

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posted Oct-11-2006 10:33 AM            

quote:

---

Originally posted by sputteringalong:
Someone posted a report on this board a while back that showed that although we talk about 100 cal/hour walk or run the reseach showed it was more like 75 cal/hour for walking and about 125 cal/hour running at a given weight and speed..

---

I wasn't the original poster but here is what I was able to find with a quick search.
http://www.possibility.com/epowiki/Diff.jsp?page=RunningBurnsMoreCaloriesThanWalking&r1=-1

What the Numbers Show
+
+ I was still gathering my resources for a retort when a new article crossed my desk, and changed my cosmos. In "Energy Expenditure of Walking and Running," published last December in Medicine & Science in Sports & Exercise, a group of Syracuse University researchers measured the actual calorie burn of 12 men and 12 women while running and walking 1,600 meters (roughly a mile) on a treadmill. Result: The men burned an average of 124 calories while running, and just 88 while walking; the women burned 105 and 74. (The men burned more than the women because they weighed more.)

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stretch

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posted Oct-11-2006 05:12 PM            

quote:

---

Originally posted by jjwaverly42:
[B] Congratulations. you'll be running most of the time before you now it. You are being incredibly smart doing what you are doing. By the time you're running everything, you'll be ready for it.

I do believe when you run, you are actually leaving the ground, wwhich takes a bit more effort than walking.

Keep going!

--Jimmy

---

Good point, thanks for reminding of this Jimmy. I appreciate the encouragement too. The hrm is a real tattle tale rat fink!

People are saying strange things to me regarding my not running anymore. I try to explain MAF, but they end up thinking I have given up all my goals. When, in reality, you all understand, that I am now really dedicated to accomplishing my goals with a real sense of pride and not just finishing a death march in public and wondering why I seem to keep getting worse as time goes on. I’m not asking for an award winning race time. I am asking to do the best I can do at my age and the gene card I have been dealt. I don’t think that means a continuation of 18 to 20 minute miles.

I look forward to further encouragement as this 51 year old woman keeps on MAFing. Thank goodness I have the time to put into this at this point in my life because 27+ miles of walking takes a long time! Will I be able to run by Thanksgiving after 12 weeks of MAF? Maybe not, but I bet my miles will keep going up without injury as long as I increase slowly. Will I be able to run by February when I have completed 24 weeks of MAF? Golly, I hope so. No miracle cure this MAFing. It takes patience and dedication, but I have had six straight weeks of sustained mileage and I am not icing and I have taken Advil once since the end of August. That tells you a lot right there.
Thanks again.
Bev

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posted Oct-11-2006 05:35 PM            

A little background. I'm 45, male, 6' 5", 288. I started running around the end of June. I started out walking, then run-walking, then running only. For the past three weeks, I have averaged about 15 miles per week, six times a week. I can run three miles fairly easily without stopping, but not very fast. My best time for two miles is 19:09 which left me pretty gassed. My best time for three miles is 33:08. I've lost 35 pounds so far and feel great. I have a 5k coming up in 3 weeks and my goal is to run a sub-30 minute race.

I've only read the first half-dozen or so pages of this thread, but I'm slowly working them. I've read the Low Heart Rate Training FAQ and many of the links posters have provided. So I skipped the carbs at lunch, went out and bought a a Polar FS1 watch and off I went to run!

I ran my three mile route and had a tough time keeping my heart rate under 135. During the first half-mile, my heart rate was particularly labile. It settled, but it was extremely difficult to run and keep my HR under 135. I'd have to walk for stretches, even on flats, and had to walk up every incline. At times I felt like I was doing a charades impression of someone running. I didn't read the instructions carefully before using the watch so I don't know what my splits were on the first and second miles, but on my third mile, my time was 15:14. I only ran three miles because of time constraints. I'll run again tomorrow and try for four miles (which would be a personal best for distance).

Some questions. Am I running enough to get benefit? Running this slowly, I think that 20+ miles should be pretty easily attainable as long as I manage my time more carefully.

Has anyone else begun with a 15 minute MAF mile? What were your experiences?

How soon can I expect improvement?

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posted Oct-11-2006 07:30 PM               

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posted Oct-11-2006 09:00 PM            

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posted Oct-11-2006 09:33 PM               

quote:

---

Originally posted by dag2000:
One question I forgot: will the single 5k race I have in 3 weeks have a negative effect on my MAF training if it is the sole time over the 12 weeks that I exceed my MAF HR? If so, significant or trivial?

---

you never know, but probably not - don't worry about it.

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posted Oct-11-2006 11:13 PM            

I go into this with somewhat mixed feelings, I am not a great candidate to see big improvements since I don't race most of my runs and I have a pretty good relationship in my race times, but I did benefit from a long period of base building last year to help me get to that point. I view the HRM as a tool to help me do what I was doing last year even better. Waiting until I am fully recovered from my marathon to start doing this.

Southern Man

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We're on a road to nowhere. Come on along.

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posted Oct-12-2006 03:10 AM               

First MAF test 9-20-06
Warm-up as follows:
1.5 min @ 3 mph HR/90/bpm
.5 min @ 3.1mph HR/100bpm
1 min @ 3.3 mph HR 102bpm
1 min @ 3.5 mph HR 107bpm
1 min @ 3.7 mph HR 123bpm
1 min @ 3.8mph HR 134bpm
2 min @ 3.8mph HR 134bpm
3 min @ 3.9mph HR 129bpm
.68 miles after warm-up...MAF test results
Mile #1...15:45/HR136.....@3.9mph
Mile #2...15:09/HR136.....@3.9mph
Mile #3...15:21/HR134.....@3.9mph
Mile #4...15:24/HR135.....@3.9mph
Mile #5...15:51/HR135.....@3.9mph to 3.6mph
Mile 5..3/4 in heart rate spiked to 145 became stable again at 134bpm at 3.6 mph.

2nd MAF TEST 10-11-06
Warm-up as follows:
1.5 min @ 3 mph HR/115/bpm
.5 min @ 3.1mph HR/113bpm
1 min @ 3.3 mph HR 115bpm
1 min @ 3.5 mph HR 122bpm
1 min @ 3.7 mph HR 126bpm
1 min @ 3.8mph HR 132bpm
2 min @ 3.8mph HR 131bpm
3 min @ 3.9mph HR 127bpm
.68 miles after warm-up...MAF test results
Mile #1...16:11/HR139.....@4ish mph
Mile #2...15:19/HR137.....@4ish mph
Mile #3...15:05/HR137.....@4ish mph
Mile #4...15:11/HR139.....@4ish mph
Mile #5...15:43/HR136.....@4ish mph
Mile #6...15:53/HR136.....@4ish mph

Warm up was at 1% incline...corrected and MAF test done. 0% incline, HR started out higher than normal, (I am fighting a cold & allergies). HR seemed to wander up 2 to 3 bpm. HR seemed to spike by 5 points at time a couple of times, (I would slow down to compensate HR) and then HR became stable by mile 3. Mile 6 seemed to have alot of drift and was very hard to regulate by the end. I did manage to keep mile 6 under 138 bpm.

The last few weeks have been very educational and….lets me say… humbling. I would like to add the following, I have increased my mileage in the last few weeks to 40+ miles per week…I seem to be taking the extra miles better than I did in August 06. I was around 32 mpw prior. I ran 14 miles last Sunday and only had to walk for a few times while going up some hills and to recover from a couple of HR spikes. I attribute the higher starting HR (2 to 3 bpm) to the cold/allergies. For some reason during this MAF test it was really hard to regulate my HR. My MAF Should be 135, 180-35-10, Is a small amount of drift ok? I shoot for 136/137 only because my MAF is so low/slow. Is this ok. Other than the cold/allergies thing, I’ve never felt better….Do these numbers look ok? Other thoughts?

Thanks

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**DTFB**

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posted Oct-12-2006 08:24 AM               

quote:

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Originally posted by dag2000:
One question I forgot: will the single 5k race I have in 3 weeks have a negative effect on my MAF training if it is the sole time over the 12 weeks that I exceed my MAF HR? If so, significant or trivial?

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Hello, DAG2000~

Personally, I don't think a single 5k rance would do that much to your aerobic running.....at least not at this point. You just started the other day. Run your race, enjoy it, and don't do anymore until your aerobic base training is over.

Good Luck!

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