quote:<HR>Originally posted by DavidD:
Is this an error? A sign of severe burnout/overtraining? Are you in really great aerobic shape? What's your MAF pace?<HR>

Fred's resting heart rate is 6, but his heart beats so strong each time the blood does a few extra loops around the body on sheer momentum. Kids like to sit on his chest and be thrown into the air by the thrusting of his sternum caused by each beat. He can't wear shirts with buttons, as they pop right off like a scene from The Incredible Hulk starring the amazing Bill Bixby and Arnold's favorite stompee, Lou Ferigno.[/URL" target="_blank"> He does have a minor problem with low-end hearing loss due to the constant exposure to the BOOM ...(10 sec.)...BOOM...(10 sec.)...BOOM. He has long accepted his problem with involuntary regurgitation while eating as his heart presses against his esophagus. He has learned to time the swallow of his bolus in the 10 second window. Although he still gives out safety glasses to the people eating with him, just in case he swallows off rhythm.

So don't worry about him.

--Jimmy

Those of you who can't remember biology class, see definition #2:
bolus[/URL" target="_blank">

MAF log[/URL" target="_blank">
77777[/URL" target="_blank">

quote:<HR>Originally posted by jjwaverly42:

Fred's resting heart rate is 6, but his heart beats so strong each time the blood does a few extra loops around the body on sheer momentum. Kids like to sit on his chest and be thrown into the air by the thrusting of his sternum caused by each beat. He can't wear shirts with buttons, as they pop right off like a scene from The Incredible Hulk starring the amazing Bill Bixby and Arnold's favorite stompee, Lou Ferigno.[/URL" target="_blank"> He does have a minor problem with low-end hearing loss due to the constant exposure to the BOOM ...(10 sec.)...BOOM...(10 sec.)...BOOM. He has long accepted his problem with involuntary regurgitation while eating as his heart presses against his esophagus. He has learned to time the swallow of his bolus in the 10 second window. Although he still gives out safety glasses to the people eating with him, just in case he swallows off rhythm.

So don't worry about him.

--Jimmy

Those of you who can't remember biology class, see definition #2:
bolus[/URL" target="_blank">

MAF log[/URL" target="_blank">
77777[/URL" target="_blank">

<HR>

You should be writing for a comedy series.

quote:<HR>Originally posted by gregw:
not related to LHR, but I figured he might look here, ...

martinjames,

I see you on the list of entrants for the parks half marathon on Sunday. I signed up last night. Hopefully I'll see you there. There's a good chance we won't be too far apart on the course.

Greg<HR>

Oh, there's a good chance that we'll be miles apart. i'm still struggling to get back in shape. After a course of steroids, I just ran my first 30 mile week in 3 months -- all slow of course -- and the PT people want me to dial it back to 20 mpw. So while you're celebrating in beautiful downtown Bethesday with a cookie and juice, I'll be bumping along cursing "motion control" shoes and an acute inability to "listen to my body."

I don't know if you've run it before, but I like the race. Very nicely done. Pretty trails, well organized, and a free Metro card to get back to the car. If I had cajones, I'd just run the 6 miles home -- but the PT people would stone me for sure.

quote:<HR>Originally posted by leitnerj:
Sounds like it must cover a chunk of the old Marathon in the
Parks (my first marathon) course??


<HR>

Looking at the course maps on usatf.org, it looks like it's basically the southern half of the full course.

This weekend I ran the Air Force Marathon (Dayton, OH) as a training run in preparation for the Marine Corps Marathon in six weeks. This is the first time I've run a marathon as a "training run" (i.e., I didn't "race"). My previous long runs (3 20s) were done at 10:15-10:30 pace and usually with a very strong finish. I decided to start out at 10:30 pace and see what I warmed up to, although I didn't want to go faster than 10:00. The weather was perfect ... approx. 50 at the start ... 60 at finish. The course was mostly flat except for the hills noted below. Here are my splits and HR data:

Mile 1 ..... 10:28 ..... 139 ..... (HR read high first mile)
Mile 2 ..... 10:21 ..... 132 ..... (up hill)
Mile 3 ..... 09:33 ..... 126 ..... (downhill)
Mile 4 ..... 10:03 ..... 127
Mile 5 ..... 10:05 ..... 127
Mile 6 ..... 09:56 ..... 128
Mile 7 ..... 09:57 ..... 126
Mile 8 ..... 10:06 ..... 127
Mile 9 ..... 10:05 ..... 129
Mile 10 .... 10:02 ..... 127
Mile 11 .... 10:00 ..... 129
Mile 12 .... 10:17 ..... 131
Mile 13 .... 10:12 ..... 133
Mile 14 .... 09:59 ..... 132
Mile 15 .... 10:01 ..... 131
Mile 16 .... 10:01 ..... 131
Mile 17 .... 10:05 ..... 134
Mile 18 .... 10:09 ..... 136
Mile 19 .... 10:09 ..... 136
Mile 20 .... 10:25 ..... 138 ..... (Hill)
Mile 21 .... 10:04 ..... 136
Mile 22 .... 10:00 ..... 138
Mile 23 .... 10:10 ..... 142 ..... (small hill)
Mile 24 .... 09:37 ..... 144 ..... (hill)
Mile 25 .... 08:56 ..... 142 ..... (down hill)
Mile 26 .... 08:54 ..... 149
Mile 26.2 .. 07:49 pace .. 155

My Garmin time was 4:22 (9:57 pace), but I stopped the watch during a few potty breaks, so my official time was 4:24 (10:06 pace).

I was very happy with the race. I was particularly surprised (and pleased) with how my HR stayed relatively low (my MAF is 133). I ran a strong, consistent race and was able to finish very strong. It's a lot more fun passing people those last few miles than it is being passed. My recovery is going well ... I have a moderate amount of soreness in my quads, but nothing like after racing a marathon. I expect to return to LHR training today.

I don't know how this translates into a doable race pace, but my PR is 3:49 and I think I'll be able to beat that at Marine Corps. I had fun running a marathon this way and this would not have been possible without following a LHR approach.

Added: I would be grateful to get some feedback on:

1. As a training run, how was my pace/HR combo? Too fast ... too slow?

2. If I had intended to race that day instead of train, does the pace/HR data suggest what would have been a good race pace?

Thanks to all for the help.



http://This message has been edited by Who Dey (edited Sep-17-2007).

quote:<HR>Originally posted by catwoman73:

I came home feeling well rested, but my allergies continue to be a huge issue. Resting HR is still riding about 7-8 beats higher than normal, and I just feel crappy and run down all the time. Nonetheless, I went out yesterday to run approx. 7 miles. I felt really good, and my pace was back to where it was before allergy season hit. I had no trouble controlling my HR at all.

So today, I went out to do an almost identical run. I was feeling confident that I'd be able to do at least as well as yesterday, but as it turns out, each mile, starting right from the beginning, was about 30sec slower than yesterday! HR stayed under control quite easily, but I just had to run a lot slower to keep it there. I'm sure that my allergies are at the root of this, and I know that in another month, the allergies will be gone, but its still terribly frustrating.

I could really use some advice on how to proceed for the next little while until allergy season is over. Should I just maintain my weekly mileage, or should I decrease it until I'm feeling better? What about my HR- keep using MAF of 146, as I have been all along, or drop in down to 136 (I am taking medication for my allergies- not that its doing much good)? I really don't know what to do- please help! Thanks in advance!
Pam
<HR>

If the allergy meds are not helping, they may be hurting. Also, because of both the allergy symptoms and the meds, your MAF heart rate should reflect that - so the lower number is always a better option. I like Maffetone's notion that allergies (and similar symptoms) are really an injury (a chemical one). People have allergy symptoms because something is wrong in the body, not that there's some "season" or pollen or whatever -- we're all exposed to allergens but most people don't have symptoms. (You might consider the Two Week test discussed somewhere in the Canteen section.)

I like to be conservative with mileage too -- reducing it until things are working better. One could benefit greatly by doing this.

Hey folks! If I may invade your thread I have a few questions about LHR training.

The background - I amd 39 years old 5'9" at around 240 lbs. I have been runnign for a few months and my general week of running is every other day. I have worked uo to around 2-3 miles per day. I live in florida so the humidity has worked against me this summer, but I have stuck with it this time.

I am not interested in running to many races, I just want to live a healthy lifestyle. A life style like I have never lived.

Anyway, I have three runs under my belt after reading into LHR training on this thread. I calculated out to a heart rate of 141, (180-39). So here go the questons:

1. Is there a window I should stay in with the max HR? Or, should I stay at or near max HR to feel any benefit?

2. The runnign has feels OK but I am sore in different areas than normal. I am worried that this slowing down will lead to
injury. Is the soreness normal for this long.

3. I know without a doubt my areobic fitness is poor. Is there a level of poor areobic conditioning that I am just wasting my time attempting LHR?

Any help/advice is appreciated. I am determined that I will stick with running year round now that I have benn able to maintain thru this summer. It gets really humid here in the Florida panhandle, and I can't run on a treadmill. My ADD will not let me.

Sorry for the long post. I just want to make sure I am making good decisions about this. Thanks!

Kent
3.

------------------
"One foot in front of the other"
ME[/URL" target="_blank">

Thanks for the input David. This was my first time using a marathon as a training run and I'm still assessing it's utility. I did enjoy the experience, however, and that counts for something. Still, I don't believe one needs to run 26.2 in order to train to race 26.2. For me, the determining factor will be how soon I can return to full training.