posted May-19-2007 05:19 PM            

I did not realize that this started out as your personal training thread. You did a really good thing here. Thanks.

(Slowly getting through first third of the first thread. LOL)

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posted May-19-2007 06:08 PM               

quote:

---

Originally posted by willamona:
Jesse, It is really nice to see how this all started and the process you went through to get where you are today. I also enjoy the fact that you are able to clearly explain things and reason out what tweaks need to be made.

I did not realize that this started out as your personal training thread. You did a really good thing here. Thanks.

(Slowly getting through first third of the first thread. LOL)

---

Thanks, Amanda. To be honest, I forgot how it had started
myself (at least for the threads that I started) until looking
again at that old thread. What you really
should know, however, was that I started it based on a thread
that Jimmy (jjwaverly) started, even longer ago, which at the
time was focused on Hadd's training. It would be interesting
to see if someone can find that original thread!

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posted May-19-2007 10:49 PM            

W1: 12.32 miles in 2:12:34.7 (10:45.67 mpm, AHR: 141.75, AVG WT: 174.65)
W2: 14.12 miles in 2:26:28.7 (10:22.43 mpm, AHR: 142.00, AVG WT: 174.80)
W3: 18.02 miles in 3:08:07.7 (10:26.40 mpm, AHR: 142.5, AVG WT: 175.15)
W4: 22.348 miles in 3:40:36.3 (9:52.28 mpm, AHR: 142.00, AVG WT: 176.55)

This week 26 miles in 4 runs.

My MAF is 145. I haven't been this heavy in two years. I need to loose the 13+ pounds I've gained. Unfortunately, I banged my knee on a rock today while doing some yard work. I now have a sore bump just above the knee cap, hopefully it will let me run tomorrow.

I am finding that the days off in between runs actually seem to make me run slower. I seem to run faster on the 2nd day of back to back days, or a day after a day off where I did some physical work around the house.

I also this that the amount of mileage I am running is still not enough to get me back to where I was (which would probably be around 8:30ish mpm).

I signed up for the NYC Half and Marathon anyways as I've seen some progression. My main goal however is Boston 08, where I'd like to go sub-3 (sub 2:55 would be a dream). For NYC in Nov a BQ would be nice (sub 3:16) so I'd be in for Bos 09.

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posted May-20-2007 01:01 PM               

quote:

---

Originally posted by dcv2002:
Well I'm 4 weeks in from my 3 month layoff due to illness. Progress seems to be good, however I still have some really good runs and some OK runs. (Note: my first two runs were actually at 11:40mpm) My pace can vary by 30-45 seconds per mile from run to run. I also seem to have forgot how to breath while running. I don't have that 100% back yet.

W1: 12.32 miles in 2:12:34.7 (10:45.67 mpm, AHR: 141.75, AVG WT: 174.65)
W2: 14.12 miles in 2:26:28.7 (10:22.43 mpm, AHR: 142.00, AVG WT: 174.80)
W3: 18.02 miles in 3:08:07.7 (10:26.40 mpm, AHR: 142.5, AVG WT: 175.15)
W4: 22.348 miles in 3:40:36.3 (9:52.28 mpm, AHR: 142.00, AVG WT: 176.55)

This week 26 miles in 4 runs.

My MAF is 145. I haven't been this heavy in two years. I need to loose the 13+ pounds I've gained. Unfortunately, I banged my knee on a rock today while doing some yard work. I now have a sore bump just above the knee cap, hopefully it will let me run tomorrow.

I am finding that the days off in between runs actually seem to make me run slower. I seem to run faster on the 2nd day of back to back days, or a day after a day off where I did some physical work around the house.

I also this that the amount of mileage I am running is still not enough to get me back to where I was (which would probably be around 8:30ish mpm).

I signed up for the NYC Half and Marathon anyways as I've seen some progression. My main goal however is Boston 08, where I'd like to go sub-3 (sub 2:55 would be a dream). For NYC in Nov a BQ would be nice (sub 3:16) so I'd be in for Bos 09.

---

Sounds good. I used to experience the same thing you are seeing -
results would fizzle a little bit the day after a day off. Eventually
that stopped, but it took probably 6 months or so. With that said,
take a few days off after your knee bump! Trust me on this one -
if you have a bone bruise or the beginning of one, you can do a lot
of damage very quickly and put yourself out of running (or cycling
even) for a few months. I've been there. Wait until you don't feel
or see anything on it before doing any significant mileage.

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posted May-20-2007 03:22 PM               

I have essentially wasted almost a solid year of "aerobic" training. I thought that I had calculated my pace to be well below my MAF.

I took 180-(30 y/o)-(10 for a hypertension condition) and came up with 140. I ran at about 135 to be safe. It turns out that I was WAY off and I dont believe I've done much aerobic work at all in the past year. I'm guessing that the beta-blocker med I was taking was lowering my HR about 20-25 bpm.

I'm on a new med now. A med that has no effect on aerobic training. I went for run yesterday. My pace at 140bpm has gone from 9:00min/mile to about12min/mile. Obviously 9min miles were no where near aerobic training. The improvements I was seeing last year were just the improvements any new distance runner would see at a given HR. I had the classic poor areobic condition in my fall marathon. I just attributed it to a lack of mileage and a first time experience.

The good news is that I ran most of last year injury free by TRYING MAF. The better news is that I should see some significant race improvement in my fall marathon.

I reread a ton of Jesse and others information and I guess I'm starting over.

THANKS A BUNCH to pismodiver, Jesse, Aharmer, slowgino, and dfcameron for pointing me in the right direction.

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posted May-20-2007 04:07 PM               

quote:

---

Originally posted by corland14:
SQUARE 1

I have essentially wasted almost a solid year of "aerobic" training. I thought that I had calculated my pace to be well below my MAF.

I took 180-(30 y/o)-(10 for a hypertension condition) and came up with 140. I ran at about 135 to be safe. It turns out that I was WAY off and I dont believe I've done much aerobic work at all in the past year. I'm guessing that the beta-blocker med I was taking was lowering my HR about 20-25 bpm.

I'm on a new med now. A med that has no effect on aerobic training. I went for run yesterday. My pace at 140bpm has gone from 9:00min/mile to about12min/mile. Obviously 9min miles were no where near aerobic training. The improvements I was seeing last year were just the improvements any new distance runner would see at a given HR. I had the classic poor areobic condition in my fall marathon. I just attributed it to a lack of mileage and a first time experience.

The good news is that I ran most of last year injury free by TRYING MAF. The better news is that I should see some significant race improvement in my fall marathon.

I reread a ton of Jesse and others information and I guess I'm starting over.

THANKS A BUNCH to pismodiver, Jesse, Aharmer, slowgino, and dfcameron for pointing me in the right direction.

---

Well, a year of running is a year of running and I would hardly
call it wasted! And especially without injury. No doubt, there are
many little things (and big things) that can affect what's going on
and it's really hard to pinpoint them until you try. Nonetheless, it
sounds like you've got your arms around things, so let's see where
it takes you.

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posted May-21-2007 08:36 AM            

quote:

---

Originally posted by leitnerj:
You are best trying to target 5 beats under, however,
and perhaps let it climb a little bit on the hills.

---

Tough enough trying to hit my MAF of 133 ... now I see that I should really target 128 to provide a little buffer?!

I might find myself running backwards this afternoon ...

Sunday I ran 10 miles on a relatively flat course (a couple of short inclines) ... the same course that I ran 9 on 3 wks ago. Since the weather was similar, I was interested in comparing pace/HR for the two runs. Again, my MAF is 133.

April 29 May 20 Delta Pace
Mile 1 ..... 9:46/127 .... 10:27/135 .... + 41 sec
Mile 2 ..... 9:40/133 .... 10:38/135 .... + 58 sec
Mile 3 ..... 9:39/133 .... 10:48/132 .... + 69 sec
Mile 4 ..... 9:59/134 .... 10:36/133 .... + 37 sec
Mile 5 .... 10:28/133 .... 10:49/132 .... + 21 sec
Mile 6 .... 10:26/132 .... 10:45/132 .... + 19 sec
Mile 7 .... 10:30/132 .... 11:14/134 .... + 44 sec
Mile 8 .... 10:35/133 .... 11:35/132 .... + 60 sec
Mile 9 .... 10:54/133 .... 11:38/133 .... + 44 sec
Mile 10 ........ n/a ......... 11:46/134 .........n/a

This is my first chance to compare similar runs, so while interesting I can't read too much into the limited data set. Initially, I was pleased how my pace for the second run remained relatively steady for 6 miles. I didn't experience the quick fall off in pace like I did for the first run. When I compared the paces of the two runs, however, I was disappointed that my pace was so much slower for the second run. Again, only two runs and there are differences as I've been increasing my weekly mileage.

So, maybe I AM moving backwards ... ?!

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posted May-21-2007 08:40 AM               

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posted May-21-2007 09:05 AM            

quote:

---

Originally posted by leitnerj:
Sounds good. I used to experience the same thing you are seeing -
results would fizzle a little bit the day after a day off. Eventually
that stopped, but it took probably 6 months or so. With that said,
take a few days off after your knee bump! Trust me on this one -
if you have a bone bruise or the beginning of one, you can do a lot
of damage very quickly and put yourself out of running (or cycling
even) for a few months. I've been there. Wait until you don't feel
or see anything on it before doing any significant mileage.

---

I ran yesterday and the knee was OK. Basically did a 10k at 9:30 mpm (1st mile ~10mpm rest around 9:15mpm). AVG 142. 2nd run of the weekend, so it was faster. Another problem popped-up that I haven't seen in almost three years. When I first started up running again in '04 I would get these nasty plantaris (its in the calf area) injuries. It feels almost like someone shot you in the leg. Its very sudden and very painful. It came up about 3 miles in, so I just slowed it down a little to work it out. Made it through the run, the area is a little sore, so I'll try to work it/massage it out for my planned run tomorrow.

What's interesting is that the plantaris muscle serves no actually use or function. It's just there to cause pain.

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posted May-21-2007 09:38 AM            

quote:

---

Originally posted by leitnerj:
You'll go nowhere fast if you analyze every run or even
most every run and compare to the previous.

---

But I'm an engineer with a new toy (Garmin 305)!

quote:

---

You need to use a window of 2-3 weeks or so and keep track of what the temperature and humidity were.

---

Agreed. The runs were three weeks apart and the weather was very similar. Still, I understand that there are other variables. The route is flat and is one I usually use for my weekly long runs, so it will be interesting to compare runs as my training progresses. I'm sure the heat of summer, however, will make it difficult if not impossible to draw many conclusions from those comparisons.

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posted May-21-2007 09:51 PM            

quote:

---

Originally posted by Who Dey:
[QUOTE]Originally posted by leitnerj:
[b]You are best trying to target 5 beats under, however,
and perhaps let it climb a little bit on the hills.

---

Tough enough trying to hit my MAF of 133 ... now I see that I should really target 128 to provide a little buffer?!

I might find myself running backwards this afternoon ...

Sunday I ran 10 miles on a relatively flat course (a couple of short inclines) ... the same course that I ran 9 on 3 wks ago. Since the weather was similar, I was interested in comparing pace/HR for the two runs. Again, my MAF is 133.

April 29 May 20 Delta Pace
Mile 1 ..... 9:46/127 .... 10:27/135 .... + 41 sec
Mile 2 ..... 9:40/133 .... 10:38/135 .... + 58 sec
Mile 3 ..... 9:39/133 .... 10:48/132 .... + 69 sec
Mile 4 ..... 9:59/134 .... 10:36/133 .... + 37 sec
Mile 5 .... 10:28/133 .... 10:49/132 .... + 21 sec
Mile 6 .... 10:26/132 .... 10:45/132 .... + 19 sec
Mile 7 .... 10:30/132 .... 11:14/134 .... + 44 sec
Mile 8 .... 10:35/133 .... 11:35/132 .... + 60 sec
Mile 9 .... 10:54/133 .... 11:38/133 .... + 44 sec
Mile 10 ........ n/a ......... 11:46/134 .........n/a

This is my first chance to compare similar runs, so while interesting I can't read too much into the limited data set. Initially, I was pleased how my pace for the second run remained relatively steady for 6 miles. I didn't experience the quick fall off in pace like I did for the first run. When I compared the paces of the two runs, however, I was disappointed that my pace was so much slower for the second run. Again, only two runs and there are differences as I've been increasing my weekly mileage.

So, maybe I AM moving backwards ... ?! [/B][/QUOTE]

You're doing your runs like MAF tests. Nothing wrong with that. When I do runs, I try to run a pace that doesn't make me slow down in the end. Try to do the first half slower.
Here's one from my last MAF period

11;33 109
9:54 121
9:40 127
9:40 127
9:40 129
9:40 131
9:33 134
9:31 136
9:31 138
9:31 139

I actually make a bigger zone than 5 beats. With a ceiling of 141, I'll try to get to 125 ish in average by the 3rd mile. Then hold that pace, speeding up a little in the second half of the run. I actually do all sorts of things, but I enjoy this type of MAF run the best. You might find that doing this allows you to get a faster overall pace. Just like in a marathon.

For a 10-miler , run the first mile below 110 average as a warm-up (still counts), then get to about 120ish by the 3rd mile, 125 by the 5th, 130 by the 8th, then only get to 133 average in the last mile. The goal being a negative split.

Try it, something different to do, at the very least.

This type of negative split training has served me well.

--Jimmy

@@@@
jog log

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posted May-22-2007 08:08 AM            

Yesterday, instead of trying to run exactly at my MAF, I targeted 5 bpm below MAF which gave me a bit of a cushion. I felt like my pacing was much better. The 5 bpm cushion gave me a little wiggle room when going up hills. I definitely think this makes sense when running a hilly course.

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posted May-22-2007 11:18 AM            

quote:

---

Originally posted by jjwaverly42:
I actually make a bigger zone than 5 beats. With a ceiling of 141, I'll try to get to 125 ish in average by the 3rd mile. Then hold that pace, speeding up a little in the second half of the run. I actually do all sorts of things, but I enjoy this type of MAF run the best. You might find that doing this allows you to get a faster overall pace

---

Jesse ... in the FAQs you developed (thank you!) you mention two ways of approaching long runs. One way is as Jimmy described in the above quote ... running essentially an even paced run (although the last miles might be at a quicker pace) and starting at a low enough HR so that the inevitable rise in HR will not take one over MAF.

The other way you mention is as I have done my runs so far. Adjust the pace so that HR remains constant. This has meant a significant (at least to me) erosion of pace as the run progresses.

Any commentary on these two approaches either from you or others? What approach do you personally take in training?

Thanks.

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posted May-22-2007 11:30 AM            

I’ve been running MAF style since 8/06. My MAF is 143 and I’ve been pretty strict with it. My first ever race was a 5k in 9/06. I ran two 5ks, two 10ks, and one 15k in preparation for longer races. 2/07 I ran my first ½ marathon and this last Sunday I ran my third ½. Below are the results and observations.

Date Time Avg HR/ Max Temp
2/10 1:47.12 154/170 low 40’s

I ran a training run of 13.5 miles prior to this race so the distance wasn’t my biggest concern, pacing was. I ran a 15k in January so I used that as a guide. It worked nicely, conservative start and each of the last 3 miles faster with the last mile being the fastest of the race.

4/1 1:51.21 156/??? low 50’s

This was the hilliest course of the 3 races. It was also the race that provided the most adversity. We stayed in a hotel and I woke up with back pain. At approximately half way I learned what the meaning of the term “hot spots” is. I ended up with a blister in the exact same spot on BOTH feet. Training mileage in Feb. and March was reduced by knee issues. A running store suggested some lighter weight trainers and they did not work. In March I switched back to cushion shoes and cautiously began building my mileage back up. Haven’t had any issues since, lesson learned.

5/20 1:44.42 160/178 low 60’s

This course was the flattest and at least in the first few miles, the most crowded as well. Again I was able to speed up over the last 2 miles. Miles 2 – 11 were all within .12 of each other. Oh yeah, AG award: 3rd place in Clydesdales (190 – 214 lbs.). Another benefit of all this is that I’m no longer in the Rhino division 215 - 239 lbs.

Training adjustments between 4/1 and 5/20: I no longer run at MAF. I try to average low to mid 130’s on all my runs. Last fall I ran long runs in the low 140’s at 10mpm, a couple of weeks ago I ran my long run in the low 130’s at 10mpm. I’ve never seen an accurate 200 on the HRM in any of my races (5k, 10ks, etc). Haven’t been tested but hopefully will some day. Every other weekend has been back to back long runs building up so far to 7/12. I bought two 2x6 blocks to raise the back of my treadmill, works out to approximately 3% decline. Every Tuesday has been downhill running totaling approximately 10% of my weekly mileage. I'm only running 4 days a week (max so far is 36 mpw) so I have introduced some road cycling as well. I’m having more trouble slowing down on the bike than I ever did running.

No adjustments after this race, just plan to continue to build on the long runs and start using races to figure out pacing for my first marathon (planned for Nov or Dec). Next race is www.elscorchorun.com and will be my first 25k. Sorry for the extreme length, I should post more often.

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posted May-22-2007 06:21 PM               

quote:

---

Originally posted by Who Dey:
Jesse ... in the FAQs you developed (thank you!) you mention two ways of approaching long runs. One way is as Jimmy described in the above quote ... running essentially an even paced run (although the last miles might be at a quicker pace) and starting at a low enough HR so that the inevitable rise in HR will not take one over MAF.

The other way you mention is as I have done my runs so far. Adjust the pace so that HR remains constant. This has meant a significant (at least to me) erosion of pace as the run progresses.

Any commentary on these two approaches either from you or others? What approach do you personally take in training?

Thanks.

---

Well, I do it all kinds of ways! Most of my runs are far below
MAF nowadays, so those don't fit into either category. I don't
think it matters much, but when you're in the stage that most
everyone is in at the beginning, where your pace still feels miserably
slow, you probably want to do whatever you can that enables
the fastest pace for most of your run. I think that's pretty much
what I did in that stage and in the earliest days, I did my runs on
the treadmill where I got the most pace for the effort.

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posted May-22-2007 06:25 PM               

quote:

---

Originally posted by streeetch:
My MAF running history. Sorry for the length but I wanted to be thorough.

I’ve been running MAF style since 8/06. My MAF is 143 and I’ve been pretty strict with it. My first ever race was a 5k in 9/06. I ran two 5ks, two 10ks, and one 15k in preparation for longer races. 2/07 I ran my first ½ marathon and this last Sunday I ran my third ½. Below are the results and observations.

Date Time Avg HR/ Max Temp
2/10 1:47.12 154/170 low 40’s

I ran a training run of 13.5 miles prior to this race so the distance wasn’t my biggest concern, pacing was. I ran a 15k in January so I used that as a guide. It worked nicely, conservative start and each of the last 3 miles faster with the last mile being the fastest of the race.

4/1 1:51.21 156/??? low 50’s

This was the hilliest course of the 3 races. It was also the race that provided the most adversity. We stayed in a hotel and I woke up with back pain. At approximately half way I learned what the meaning of the term “hot spots” is. I ended up with a blister in the exact same spot on BOTH feet. Training mileage in Feb. and March was reduced by knee issues. A running store suggested some lighter weight trainers and they did not work. In March I switched back to cushion shoes and cautiously began building my mileage back up. Haven’t had any issues since, lesson learned.

5/20 1:44.42 160/178 low 60’s

This course was the flattest and at least in the first few miles, the most crowded as well. Again I was able to speed up over the last 2 miles. Miles 2 – 11 were all within .12 of each other. Oh yeah, AG award: 3rd place in Clydesdales (190 – 214 lbs.). Another benefit of all this is that I’m no longer in the Rhino division 215 - 239 lbs.

Training adjustments between 4/1 and 5/20: I no longer run at MAF. I try to average low to mid 130’s on all my runs. Last fall I ran long runs in the low 140’s at 10mpm, a couple of weeks ago I ran my long run in the low 130’s at 10mpm. I’ve never seen an accurate 200 on the HRM in any of my races (5k, 10ks, etc). Haven’t been tested but hopefully will some day. Every other weekend has been back to back long runs building up so far to 7/12. I bought two 2x6 blocks to raise the back of my treadmill, works out to approximately 3% decline. Every Tuesday has been downhill running totaling approximately 10% of my weekly mileage. I'm only running 4 days a week (max so far is 36 mpw) so I have introduced some road cycling as well. I’m having more trouble slowing down on the bike than I ever did running.

No adjustments after this race, just plan to continue to build on the long runs and start using races to figure out pacing for my first marathon (planned for Nov or Dec). Next race is www.elscorchorun.com and will be my first 25k. Sorry for the extreme length, I should post more often.

---

cool and interesting stuff, thanks for posting! Your approach seems
similar to mine although I haven't gone so far as to prop up the
treadmill (have considered it, but I'll just use the negative incline
ones at the gym when I feel like extra downhill time).

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posted May-22-2007 11:31 PM            

I will hit my first year of MAF on Thursday. There is one thing that I have found to be true that I was reminded of today. A couple of days a month, I can not hold my MAF past 6 miles (about 10k for you silly Canadians) because my body has decided that my blood is needed elsewhere on these days. I tend to run through this, and it does not seem to hurt anything. When every thing is back to normal and the blood flow is back to where it needs to be, I pick up where I left off and progress continues.

My point ladies, is to not get too hyper over awful times about once a month. And don't worry too much if you cannot hold your HR during this time. Run by feel and it will all work out in the end.

Thank you.

Ok, gentlemen, you can look again.

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posted May-23-2007 12:26 AM            

quote:

---

Originally posted by willamona:
I am going to post something because I know that there are a few ladies lurking here and they are going to need to know this. Guys, look away.

---

I looked--oh, god. I'll never sleep now, and if I do, I will have nightmares about the waters overflowing the banks of the Menses. Washing me away to the back of the pack in one of those marathon dreams I have in which I go off course, and I'm running into houses looking for the mile marker, and women dressed in red are throwing sponges at me yelling "A reddish Man! A reddish Man! Absorb him! Absorb him!" and I keep yelling to no avail "it's not me, it's the river Menses! It's the river Menses!" Not a carefree way to sleep, yet a Carefree influenced one.

--jj

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posted May-23-2007 12:30 AM            

Why do I have this idea in my head that to meet you all I have to do is show up at Burning Man?

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posted May-23-2007 10:02 AM            

Do you suspect that you have a high ratio of fast-twitch vs. slow-twitch muscle fibers? That your speed remains (or at least returns quickly) due to a relatively high percentage of fast-twitch muscle?

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posted May-23-2007 10:39 AM            

I definitely think my cadence is too slow and my stride length also seems to be short. Maybe it's just because I feel like I'm shuffling along.

My average cadence per minute about 144-152 (I know people recommend it should be 180). An my average stride length is 3'5" to 3'8" (I'm 5' 11" tall). Any comments?

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posted May-23-2007 11:10 AM            

quote:

---

Originally posted by fuzz:
Question for Jesse, Jimmy, or others who are able to retain a fair amount of speed during Maffetone base building:

Do you suspect that you have a high ratio of fast-twitch vs. slow-twitch muscle fibers? That your speed remains (or at least returns quickly) due to a relatively high percentage of fast-twitch muscle?

---

I don't know if "retain" is the proper word for me in terms of when we started out. I know I started out wth slow paces, then knocked a bunch of time of the training pace at the same HR. After my first layoff of just a few weeks and dropping mileage, my paces dropped a lot. After this recent layoff, I managed to keep some. I did some stationary bike and walking, maybe that helped. Still there was a dropoff of 1-2 minutes on a 5-mile benchmark run. I didn't drop back as far as before though.

As far as my ratio of fast to slow twitch, I haven't a clue as I am afraid of any kind of biopsy,monoopsy, and triopsy. I really don't want to know anyway, it won't get me any more sex than I am now reaping.

--Jimmy

Jog Log
zzzzzzz

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posted May-23-2007 11:58 AM            

quote:

---

As far as my ratio of fast to slow twitch, I haven't a clue as I am afraid of any kind of biopsy,monoopsy, and triopsy. I really don't want to know anyway, it won't get me any more sex than I am now reaping.

--Jimmy[/B]

---

Heh... yes, I imagine no one would ever have a biopsy done just to learn something that couldn't affect their training anyway.

It's just intriguing that some people get faster purely on volume -- no speed work, pace runs, tempos, or anything of the sort. Others don't. It makes me wonder whether it's due to the fast twitch / slow twitch ratio, since that's genetically predetermined. Or is there some other factor at work?

[This message has been edited by fuzz (edited May-23-2007).]

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posted May-23-2007 12:09 PM            

quote:

---

Originally posted by fuzz:
Heh... yes, I imagine no one would ever have a biopsy done just to learn something that wouldn't affect their training anyway.

It's just so darned intruguing that some people get faster purely on volume -- no speed work, pace runs, tempos, or anything of the sort. Others don't. Makes me wonder if it's due to the fast twitch / slow twitch ratio, since that's genetically predetermined. Or is there some other factor at work? If so, what?

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I do tempo runs and race-pace runs, and on occasion (but never regualr) some intervals, but in the past never during baase periods. Jesse is racing most of the time it seems and is getting some speedwork done there.
Increasing volume, and keeping the HR below MAF or a 75%MHR or a 70% HRR builds endurance. On long runs it is rumored that you will get some fast-twitch development, as your slow-twicth get exhausted. Also, the faster marathon times come from endurance. I am able to hold faster speeds longer and longer without running out of glycogen.

Blissed out slow-twitchers.

--Jimmy

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posted May-23-2007 06:38 PM               

quote:

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Originally posted by fuzz:
Question for Jesse, Jimmy, or others who are able to retain a fair amount of speed during Maffetone base building:

Do you suspect that you have a high ratio of fast-twitch vs. slow-twitch muscle fibers? That your speed remains (or at least returns quickly) due to a relatively high percentage of fast-twitch muscle?

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Doubt it. I do make sure I get a lot of runs on hilly courses and I speed
up going down (that can be a critical part in making progress) and, as
Jimmy said, I run quite a few races. 5 marathons, 3 50ks, 1 100 miler,
and an Olympic tri since February. Each one of these is speedwork in
its own right. Perhaps not the 100.

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