There are many ways to skin the cat. You haven't provided enough
info to determine what your aerobic fitness is currently. By the way,
MAF will be much lower than 75% HRmax for most people. Nonetheless,
most people do not run all of their mileage at low heart rates even in
a so-called basebuilding or preparatory stage. Along those lines,
most people overtrain, especially for their first marathons. While I
may recommend it strictly low for a good 12-16 weeks or more, many
would propose almost the opposite. I'd suggest you read up on the
literature, find an approach that interests you, and go with it in a
dedicated fashion. One thing you might want to look at is a projection
of race times for short distance races using McMillan's calculator
to see what you should be doing for the half and full with proper
training. If your times project out well, you probably have good aerobic
fitness for your current speed level and mixing in some more aggressive
stuff would probably be productive. If your times do not project out well,
then a strict period of basebuilding at low level of effort would likely be
the most helpful. I can only tell you this - when I started training at
low HR, my pace was a 17 min/mile, about 2 years ago, on the treadmill.
Now, I can run about 7:15/mile on the treadmill at 10 beats lower heart
rate. I haven't done any speedwork or tempo runs since, but I've run
a lot of races, mostly marathons and ultras. I spent about 7 or 8
months with no races or anything hard at all. It was painful and required
a lot of patience, but it paid off.


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MyRunningLog[/URL" target="_blank">
MyStuff[/URL" target="_blank">
Low Heart Rate Training FAQ[/URL" target="_blank">
My marathons and ultras[/URL" target="_blank">
My races and reports[/URL" target="_blank">

quote:<HR>Originally posted by momintheburbs:
I just completed my first half marathon, and trained Hal Higdon's Novice schedule. I would like to continue my training for long distance running, perhaps setting sights long term at the marathon, or other half marathons. My main goal is to become a life-long runner, taking the proper steps to train correctly without injury, but also reaching optimal potential.

I read the threads regarding MAF training and tried that today, and wow, did it slow me way down! A 13:30-14:15 pace! If that is what I need for awhile, then okay, but can I add in "tempo" runs or an increased challenge a few times/week?

My half marathon time, BTW, was 2:35, including waiting in line at a port-a-potty, dodging LOTS of walkers, etc. It was a hilly course and I will say I was challenged, even with those slow downs.

I appreciate any feedback those more experienced than me can offer! I am planning on scheduling a VO2max test soon, to establish a baseline.<HR>

When I first started wearing a HRM and tried running below 75% MHR a few years ago, I went from my pre-HRM training paces of 8:30-9:00 per mile to 13:30 per mile. In 16-24 weeks, I dropped back to 9-10:00 miles at that HR.

If you are running 13:30 +, that indicates you need a LOT of aerobic work.
Someone who is really aerobically fit will be at least 3 o faster per mile, if not more, at that heart rate.

Now, there is more than one way to go about things. here are a few suggestions. Pick one, then go for it, and don't stop until you are zooming along at aerobic heart rates.

--Maffetone Method. I did this one last year. It worked really well. 180-age, and stay under that number for at least 12 weeks. Then take 10% of your miles and add some runs closer to your anaerobic threshold like LT runs and race pace tempo runs, and/or races. The rest of the miles , keep below 180-age. The bible for this method is:

Training For Endurance[/URL" target="_blank">

also read this article by Mark Allen (Ironman Triathalon Champ):

http://www.duathlon.com/articles/1460[/URL" target="_blank">

Lately, Mark Allen has been quoted as saying 75% MHR is a fine enough ceiling for this work.

--Parker's Rate Training For The Compleat Idiot"[/URL" target="_blank"> method. He would have a newbie HR trainer like you keeping all your runs below 70% HRR for awhile, then adding with at least one tempo run or interval session per week. As you advance, you can add one more tempo run. A longish run every week peaking at 75% HRR. He follows the hard day/easy day method religiously. Influenced by this book, I am currently experimenting working with using a weekly lacttae threshold tempo run, and allowing 75% HRR (about 80% MHR for me) for my long run. 80-85% of my miles are below 75% MHR. Using hard/easy, and being religious about it. I strayed from this a bit last year and paid for it.

Working below 75% MHR works in terms of building your aerobic system.
Just the other day, I was talking with a cousin. he brought up that he ran a few marathons. When I told him I just PR-ed with a 3:22 (down from a 4:14 in two years), and most of my training miles were 10:00-12:00 miles (Using maffetone). He couldn't believe it. We heart rate trainers are considered to be fringe loonies by the mainstream who have the misconception that we are training our bodies to run slowly, and that is all we ever do. The opposite is true. We are training our bodies to run fast using fat as fuel. It is slow at first, but it gets faster. then you add faster tempos and higher rates after a 12-16 week period, and you are good to go.

Good luck. Whatever you choose to do, whether it be with a HRM or not. Stick with it, see if the method works. If it doesn't, or stops working at some point, try something else, but commit. Experiment.

I'm sold on low-HR base training. The wall is a distant memory for me in the marathon.

--Jimmy

Jog Log[/URL" target="_blank">
zzzzzzz[/URL" target="_blank">

quote:<HR>Originally posted by momintheburbs:
Thank you all for your input and personal experiences. I have an additional question: Do I have to limit the number of miles run or days run? I feel "compelled" to run longer since I'm slower to get in my miles. Is there any harm or added benefit to this?<HR>

Just train by time and intensity, which is what your body responds to. Duration and frequency of runs are determined by what your body can handle = monitor your recovery. Good luck.