Just another update. After only 12 weeks of running (after 3+ months off) at MAF or below (except for races), ran a 21:02 5k yesterday. Only 51 seconds off my PR. So I guess I can attest that you can still run fast (6:45 pace) off of running slow (most of my runs have been 9:00mpm or slower). My AHR was 176 and MaxHR 183. My max is 185 and MAF is 145.

Question, don't know if this is the place here, but what should your AvgHR for a 5k be? Mine was 95%Max is that about right?

I have another 5k in two weeks plus a half in 2.5 weeks. Hopefully, we'll get that Daniels VDOT to 48 (at 47 now). My best VDOT was 51.6 last year.

On June 27th of this year I had minor surgery done on my left ear (stapendectomy). As of this morning I was cleared to begin running again. So I did.
My doctor said to take it easy for awhile so I decided to give low heart rate training a try. As per Dr. Maffetone's 180 Formula I subtracted my age + 10 to get my maximum aerobic heart rate. Therefore: 180 - (37 + 10) = 133.
All went well this morning. But now I have some questions in regards to how to progress. So, here are my questions:

1) How long should I, or do I need too, stay on the modified heart rate?
2) When I am done with the modified heart rate do I move up 5 or 10 beats per minute? If it helps I had this same operation done in October of last year and these two instances are the only breaks I've had in running over the last 2 years (6 weeks the previous operation due to complications and 3 weeks this time around).
a) If I move up only 5 beats per minute then for how long? And then when I am done do I move up the final 10 beats to begin training there??
b) If I move up 10 beats per minute, to my regular maximum aerobic heart rate, then is this the beginning of my training??

My concern is moving too quickly up to my maximum aerobic heart rate. If that is even an issue.

Thank you in advance for any info you can give to me in regards to these questions. And feel free to ask for any additional info if it is needed.


Wanted to bump this up to see if I could get a response in regards to the length of time I should be running the modified max aerobic HR.
I guess my thoughts are, since my base needs work anyway, I was going to stick to the 133 HR for 12 weeks, move up to 138 for 12 weeks, and then 143 for 12 weeks more. This will take me to Marc h 23rd of 2008.

Also, I notice that my knees are sore at the end of the run. Not painful just sore. Is this unusual??

http://This message has been edited by Hugoriffic (edited Jul-21-2007).

quote:<HR>Originally posted by Aetheana:
It does raise my heart rate though every time I take a drink! It could be from the choking because I'm not used to drinking and jogging... <HR>

The only way that I can drink without choking while running is by taking frequent small sips out of a bottle with a "squirt" top. Otherwise (road, trail, track) one can just walk while drinking.

Yeah,after I posted my response I went and read the articles linked on Jesse's profile and figured that's what you were trying to say. I felt like an ***.

quote:<HR>Originally posted by Gregolowe:
Hey Jesse, can you give me your opinion as well about running the remainder of my 11 weeks prior to VT 50 at MAF? Would this hurt or hinder my performance in the race? This is my first attempt at and Ultra. My fear is that if I slow my pace down, my miles will be cut way back and I will not get in the required mileage prior to the race and I will be undertrained. I definitely want to build my aerobic base. I've been convinced by the reading and your experience. It aligns with what we know about cell physiology/energy production. My question is should I start now this close to the race, or just keep training as I am and pick up the base building after the race as I set my sights down the road to a 100 next year.<HR>

Just wanted to bump this back to the top as I'd love everybody's input on this. I fear my miles will be cut back too much should I try to do this. After posting this, I went out and ran a 4 miler, 2 out and 2 back. Out, no problem. On the way back, I had to walk alot more and added 5 minutes to the return trip. I obviously don't have good aerobic endurance. Do I implement the training and lose miles now, or keep training as I was and gut it out through the race and impliment it after the race? Completing the 50, hopefully from 10-12 hours, is my goal for this year. After that, I'd like to work up to a 100. TWOT maybe.

Hee hee hee.. you're going to like this. I started running last year at 38 after reading Ultramarathon Man by Dean. I lived on the border of a beautiful gorge and the call of the trails was too strong for me. I quit my powerlifting pursuits ( I had a 500 squat, a 500 dead lift and 325 bench at 181 lbs) and started running. I hurt my hammie and calf last summer I think from upping my miles too quick. Took months off and started running again around Christmas 06. I've been at it all year. No marathons. 1 5k race- 24"! My first race will be the VT 50. My next goal is a 100 miler. Whadda ya think?

OK... for whomever is running a 50, a 100, a whatever - the entire run will not only be aerobic - but really needs to be done below MAF the entire way (except maybe the last half mile).

The best way to train - esp. with 11 weeks - is to build a solid aerobic base through slow efforts. Even if its a fair amount of walking. Heck, I've run 3 50-milers. I've trained a fair amount of miles; and have walked about 2 hours worth of each of them.

The worst thing to do, IMO, would be to run too fast between now and then - you really need to build, maximize your aerobic base.

**** this thread got big fast. Since when did DanMoriatity post here? I just thought I would come by and say hey. I am still here and going strong. I will try to be good and check back every now and then to take care of the girly questions. I just kinda fell off of the thread for a bit. I am still training though. My next marathon is 12 weeks out. Pfitz is now my friend.

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