sarah aka Imafitnessfreak!

L

laura35

Cathlete
sarah,
just had to tell you that I did a 4miler this morning. first race I have done since last june and just decided at 7:30 this morning to run it, I PR by 30 seconds. so maybe running slower in the heart rate zone worked for me or maybe I just got lucky today. anyway a friend of mine always has beaten me running this race and today for the first time in 3yrs I beat her,not by much and I really had no intention of even worrying about it since it was a last minute decision but It felt good to do better. I still would like to bring my time down, I am still slow on the 4mile races. I like the 5k race better,just that extra distance pushing that hard makes a difference for me withmy breathing and all. I am hope to pr when I do my next 5k which I dont know when I will do one. I just have been to busy with teaching class,building a new home and trying to sell my current home plus working full time outside the house that I havent had the itch to race but I just couldnt not do my hometown race so I went for it. anyway,I will keep you informed and I am keeping my fingers crossed that this method will continue to show me improvements in my running and with slimming down. thanks!
 
That is GREAT Laura!!!! Congratulations on your PR...and, ahem...beating your faster friend!! I am so happy for you! I can tell you are very excited and you should be!!

Check the calendars and see if you can find something local in a few weeks, give the easy pace work a shot...using your next race as your **goal** aka test and see how it goes! There should be plenty around 4th of July...but that may be too soon to see much difference.

Again, CONGRATULATIONS and thank you so much for sharing!!

Can't wait to see your next race report!
 
theres a 5k this weekend that I am thinking of doing but know that I might not see a difference in time but doing the race last weekend has brought up the itch again to race. I havent wanted to for a very long time so I am getting that spark again and am looking for more to do. I will keep you posted!
 
Just jumping in here to say that I think it works too!! I've recently returned to running after my stupid IT band injury & a calf pull. I've been taking it really easy running w/ my 2 friends that have been marathon training (so slower paces). I've only run 1 or 2x per week & since I'm doing P90X I've been doing PlyoX and subbing Cathe's KickMax for Kenpo.

Well, I decided to do a 5K this weekend & was surprised to see how much my speed returned for the race! I thought I'd take off at an easy 9 min mile & ended up running my first mile in 7:55!! And I didn't even feel like I was running that fast. It wasn't a PR time for me, but considering that I haven't been training fast or running that often, I was still only 1 minute slower than last year when I was running a lot!! :eek:

I think I'll keep up w/ the slower paced running for now & then concentrate on speed after I'm sure that I won't have any more injuries!! :p

Thanks for your words of wisdom, Sarah!!
 
The other perk is, you can keep your mileage up without worrying about an injury! Not saying it is impossible to get injured, but it definately strengthens other muscles, tendons and ligaments!

My **painfully slow** long run on Sunday felt much easier this past weekend so everything is getting stronger! I ran for 2 hours and 47 minutes and the next day (yesterday), I felt great!
 
Oh, since I brought up my Sunday long run...I have to tell you something else!!!!

I have been doing as much **fasted cardio** as I can since my last marathon. I'm trying to train my body to use more fat for fuel and less glycogen. So Sunday was going to be my longest cardio session without breakfast, Gatorade, gels. Just 2 electrolyte tabs (unless I needed more) and planned water stops. I brought a few gels with me just in case....I didn't want to find myself in a dangerous situation.

I was totally fine!!! I never felt tired, or lethargic... no "wall". Granted my pace was deliberately very conservative. A few years ago, I'd eat breakfast before a long run and by mile 10 I was drained and needed calories.

So, I can tell that the slow pace training is definately working towards my goals. I can tell my body is actually using fat for fuel and not dipping into my glyocogen tank as much. That will make a HUGE difference come marathon day!!!
 
sarah, I almost always run without eating before hand. I too will take electrolyte tabs if I know I will be running longer or just plain feel fatigued that day. yesterday I only ran 6mile but was tired but able to complete it. I think my body was still tired from the race plus I ran the very next day after. I wasnt like dying ,just tired. but overall felt okay. I keep telling myself that running in my heart rate zone will produce wonderful results for my body. I sure hope so. do you stay right at that number or do you allow yourself to go up alittle? I just find it hard to stay right on target the entire run, so I usually will just stay in a certain area like maybe 10 beats higher sometimes. I try to never go high like I know I was doing before. I was sometimes in the high 190'-200 but able to maintain it. I think I naturally have a higher heart rate because of my asthma and my doctor says I could have. because just when I am walking it goes up to 100 . this is what makes it hard for me to really guage it by. I figure though if I am in that ball park I should still be okay. what do you think?


oh, thanks for your input jess. its interesting to hear people having results with slower paces.
 
Laura, Jes and Sarah

This is very interesting. I always run in the morning on an empty stomach except for a cup of coffee and 8 oz of water about 90" before. ( I wonder how much caffeine is a factor in HR)

In the last few months I have been tracking my HR and find it not possible to stay in the 75%of maximum HR zone and still run. Like you Laura, my HR is often in the 170's to 180's and can peak at 190's with longer hills. My resting HR is around 50. I don't know if the estimated formulas are not accurate for me. Perhaps, I just can't maintain a lower HR while running.

I asked my DH (a cardiologist) if it was safe to run for an hour or more with a HR that high, he thought it was probably OK for me, but not ideal.

At some point will HR adjust with out slowing down to a snail's pace?

I already run pretty slow (9-10 minute miles), am 46 years old and didn't start running until age 45. I have been running for about 15 months only 15-25 miles per week with Cathe type cardio or Elliptical training on some off days. ** I have done Cathe workouts for the last 9 years regularly, prior to running. My resting HR is 50 and I am not over weight**

(During a Cathe cardio my HR is more likely to stay at 75% of max, but it will increase towards the end of the intensity blasts)


Judy "Likes2bfit"

http://www.smileyhut.com/silly/arrowhead.gif


If you fail to plan, then you plan to fail.
 
Sorry Ladies, just seeing this. Yesterday was my baby boy's birthday so I wasn't online.

To Laura and Judy...the only way to know what your true aerobic zone is to go get a V02 Max test. I think some gyms offer these tests but they are expensive. The gym by me costs $150 for the test.

Now, according to Phil Maffetone...he has tested, played with the numbers, looked at it from every direction and determined that if you do 180-your age = your max aerobic HR. Again...that is aerobic!

I know what you are saying "but that HR is way too low and I would have to move way too slow!!!" Well, then you need to decide what you want to do based on your goals and do what you feel good about. You have to feel good about your training.

I started training this way in the beginning of May...right after the Flying Pig Marathon. I set out for 2 miles and my average pace was an 11:15...and yes, I walked if that is what it took to keep my HR in the aerobic zone. Then I'd resume my jog once my HR went back down. My typical pace would be an 8-8:30 for a *feel good* run but I was anaerobic. Felt good...felt great! But HR was out of the aerobic zone.

This morning...ran 10 miles at a 9:30 pace...same HR as my 2 miler 7 weeks ago...but 7 weeks ago 11:15 pace set my HRM beeping. And on Tuesdays when I do my tempo runs (anaerobic w/ HR @ 85%-90%) I am hitting 7:50...even 7:40 paces.

I'm not trying to sell anyone on my training plan, just noting what is working for me. And as for my opinion...if you are having trouble maintaining a jog without staying aerobic...then this line of training is EXACTLY for you. The entire concept is to strengthen the aerobic system so it is more efficient.

Just to give you another idea...I am 34 so 180-34=146. The Maffetone chart says I can add 5 beats if I am perfectly healthy and have no issues, allergies, medications, etc. So that brings me to 151. I try to stay at or under the 146 anyway. If I start teetering out of the upper 140's, then I tighten my reins. There are several factors to consider with HR. If it is really hot out, then I allow for the 151 or even a few beats higher. If it is late in the run, same...I cut a little slack. If I am indoors on the elliptical, no slack at all! I keep the HR in the 130's to low 140's...PERIOD!!
 
sarah,

thanks, I do notice when it is hotter out that my heart rate goes alot higher. Is that common? I was thinking that your body is probably working harder pumping the blood when its hotter. anyway, I am really working hard to stay close to the number but I do run one aday a week with a friend and dont want to slow her down so I dont quite follow it exact on that day. wow, you have made gains fast in speed then as far as your heart rate goes. I hope that works for me. but I am also hoping that I trim down and yes I know diet is the key as well. I just figure this is a big change for my body to slow down and not be anaerobic all the time. thanks again!
 
Laura, Heat will make a huge spike in your HR. That is why I get up at 5 a.m. on Thursday mornings so I can run before DH leaves for work (stay w/ the kids). That way, I can get 10 miles in nice and slow...and fasted! If I wait until after he works then it is 95 degrees and it will take me at least an extra 15 minutes to cover the distance because my HR will be higher than usual. I know we are in the same State and it has been horrible hot and humid the past month...and no rain!

The body is working hard to cool down, that is why the spike when it is so hot.

Don't worry about the fast day with your friend! It will keep you sane! I do 2 fast, short sessions a week....each about 30-40 minutes. The rest is long and slow. I will follow the program much more faithfully after my next marathon this Fall. I'll do nothing but low HR workouts for 2-3 months before the official start of my Boston training.
 
Sarah-

Thank you for taking the time to answer my questions.I am reading and rereading your post to try to understand the concept of aerobic training.


""...if you are having trouble maintaining a jog without staying aerobic...then this line of training is EXACTLY for you. The entire concept is to strengthen the aerobic system so it is more efficient.""

^^^ That is me


Admittedly, I am not training to run any races at all, but I would like to improve my ability to run (endurance) and not always run with such a high HR.

According to Phil Maffetone 180- age puts me at 180-46=134. I would have to walk to maintain that HR.

My question is: How do I apply this to my 3-4 runs per week?

Do I start out doing this for my long run or my shorter ones? Can I still do my tempo or repeat runs as prescribed?

How did you learn about this method? It looks like Phil's book is currently out of print.

Thank you again for sharing your experiences here. :)

Judy "Likes2bfit"

http://www.smileyhut.com/silly/arrowhead.gif


If you fail to plan, then you plan to fail.
 
Phil's book is currently being reprinted. The one that WAS out there was the 2nd edition. The 3rd is being reprinted. I ordered the latest last week and I think it will be here today.

I heard of Phil Maffetone through my husband...aka my "coach". He is extremely fascinated with the science behind endurance sports and he reads, researches, then reads some more. He brings his findings to me and helps me work them into my training. My DH is currently following Maffetone's strict plan...with no speed work, nothing that causes the HR to become anaerobic and no lower body strength work...all this for a few months. Then he will add speed work. It's perfect for my DH because he is so injury prone.

When I dove in, I did it for a few miles the first time (had to walk a lot). Then my next time was 6-7 miles. So you can pretty much dive in with your current mileage. I'd just say to try it with a shorter run at first and maybe after a week do it with your higher miles.

If you want to still do your tempo or intervals you can, it just may hinder the progress. Your trying to build and strengthen your mitocondria and the hard stuff may break it down. I do 2 fatser workouts a week but ONLY because I paid for this speed work training group back in January (no refunds). So I do the low HR stuff when I am not doing the paid speed group. I will follow Phil Maffetone's principals to the letter later down the road.

I inluded some very low HR workouts when preparing for my last marathon and I saw HUGE gains, that is why I am including more of it...as much as I can get!

If you have to walk, I say walk as fast as you can while keeping your HR under the Maffetone number. Bring it to a light jog when you can, if you see your HR is sneaking too low. Once it gets near the top of your zone, slow to a fast walk. This is just an idea. It's how I started 7 weeks ago. Now I never have to walk, I just slow my pace if my HR is getting higher.

Progress takes a few weeks.

The entire principal requires more patience than anything else...a TON of patience!
 
Judy, I misunderstood...they are not printing a 3rd Edition (to my knowledge). They are reprinting the 2nd Edition of "Training For Endurance", that is what the back order is for. I just revised mine today. I ordered it last Friday (7 days ago). It was $12.95+$5.00 shipping.
 
You must log in or register to reply here.

Our Newsletter

Get awesome content delivered straight to your inbox.

Top