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This is no lie. Ever since I figured out a good food routine each week my running has been a million percent better with way less bonking on my long runs. As a matter of fact, I can't remember the last time that happened. In the past on anything over say 10-12 miles, if I hadn't eaten right I would be wiped at the end of those runs.
I don't know, just checked the extended forecast, and I don't see any dew points OR temps that aren't at least in the 60s...
Don't you use Weather Underground? I'm showing Milwaukee below 60 dew point from Tuesday morning until Saturday. https://www.wunderground.com/forecast/us/wi/milwaukee/43.01%2C-88.01?cm_ven=localwx_10day
Looking like next Wednesday for us here. It'll drop into the upper 50's/low 60's. I'll take it.
Oh, when have you ever gotten a pre-race alert about bears?
That's all I've done for three months with 2 more months to go.
So, when you do this, if your HR hits that max, do you have to stop? Or do you keep slowing down even more?
If you do, I don't think you should follow that maximum HR chart. You seem to have a naturally high heart rate (NTTAWWT) and I'm concerned you'd be running too slowly.Well, I can't do this now, but after I do my final race this year in December, I'm going to give this a shot.
Maximum HR training
Nothing but slow running. I think @bushdocda tried this for an extensive period and I think he said it served him well.
@OrganizedChaos (worth a read). And good job on your last 2 runs and slowing down. Probably felt good to not work so hard
I have a range based on the percentages I read about in the Advanced Marathoning book. When I get to the top of the range I try and slow down. So sometimes I may have to come back down to myself shuffling down the sidewalk. Especially on these humid days.
Interesting.
In particular, I don't like this part:
I think it's silly that if your heart rate occasionally gets a little higher because you're trying to make a traffic light or running up a hill that it makes any long term difference. Besides, how slow would you have to go to have a heart rate of 128? (Or even 133?)
I can see both sides. What would be nice/interesting is to try it and see if building that base helps in the long-term. I don't think it's meant to be the way to train all the time. Eventually after a couple months, you can run the same paces you do now but just at a lower HR (like where you are now, for example).
It would be way low. I don't subscribe to the 180 rule that Maffetone suggests. I'd be walking for all my workouts.
Did you do any speed work at all when you did this? How long did you do it for? Have the benefits lasted for you?
Yeah, so your range would be between 140 and 150.
No specific speed work but I did some tempo/race pace stuff during marathon plan.
Winter crock pot season is certainly a good time to do it, but shockingly I side with juxt in that I would not follow it to the beat. Use the time to find your comfortable pace then just never get out of it - whatever HR it is.
Rant away.
Not falling for this Ran a 10K jargon stuff again. If you google "suck index" running, this thread is the first hit.
Yeah, I know you've said this a few times and I tend to agree. The speed work that I started doing really made a difference in my overall stride. When I do my slow runs now, I don't feel like I'm shuffling like I used to. And I find that benefit almost more important than the actual speed work itself. It feels good to lengthen the stride and feel "natural" while running (like a kid again).Rant away.
I subscribe to the benefits of slow running, but I still struggle with the logic of all slow runs and such extremely low HR runs. As to the former, I'm not comfortable with the short striding that's necessary for MAF and carrying that on, without exception, for months on end. It seems detrimental at some point for all the leg muscles and such to grow out of touch (lack of muscle memory) with a long, full, hard stride. As to the latter, keeping my HR below 120-125 or so is just wickedly slow ..more of a shuffle than a run.
I accept the fact that moderate-paced runs (or really, race-paced runs) are tweener runs that offer little benefit - not fast enough to build race-pace skill, but not slow enough to allow aerobic benefits to occur.
I know two people that have had to stop at WS100 to wait for a bear on the trail, including Jim Walmsley this year. Most of the time they're found after the section you paced with me, so didn't figure I'd bring that up to you
Greg McMillan wrote that even those runs provide benefits in those ways. It's more of a bang for your buck thing. Since we're on this topic, let me post my favorite running chart in the whole world again: https://www.mcmillanrunning.com//wp-content/uploads/2016/04/McMillanTrainingZoneGraph2.gif
Got good sleep last night but woke up this morning to my GI system being a mess. So scrapped the hard workout this week.
Baseball didn’t help.
I'm jealous. Other than the occasional (OK, daily) ice cream, I'm really trying to watch my diet and limit the extracurriculars ahead of my PR attempt in November. Sometimes I wonder if it's worth it. I definitely was doing plenty of partying and drinking in the months preceding my only other sub-3 marathon back in 2011, but I was also 7 years younger...
I have a draft Saturday Labor Day weekend and a golf outing Sunday. That weekend's long run will be done on Saturday. I'll try for some quantity Labor Day miles, but given what I expect to do to my body the two days prior I already know it isn't happening.
To help make it "worth it", have you considered adding a 5K, 10K and/or half marathon to your schedule this fall? PRs in all of those should be achievable for you.
I've got zero interest in running a 5K or 10K. Hate both of those distances. I may run a half if I can find one that fits into my training schedule. Once we get into fall and we get that nice, crisp air, I think I'll feel better about my chances of getting that PR. With 11+ weeks to go, I'm already more fit than I was in March when I ran 3:06, and I'm definitely more fit/healthier than I was back in 2011. This hot, humid weather just messes with my head...
Like the average person, I lack will power off-and-on between late Spring until the holidays. Knowing this contributed to my 2nd BQ attempt being in April. I'm often on relative good behavior from January-April, so add a goal to reduce temptation even further. Winter training brings about its own hurdles, but I think this works for me. Deal with the elements to the best of your ability, eat well, and drink minimally. Because I know me from April-December. And I'm no different than the average person when it comes to diet. I'll splurge. Too often. I'll still exercise, but it isn't going to be as effective at times. This sort of structure works around it though. St Paddy's is usually our only scheduled event day between New Year's and whenever Spring Break falls that year, so I only have to work around surprises - usually in the form of upper cuts and jabs from mother nature.
Scrolling through strava last hour thinking PC musta had his wheaties this morning - some impressive work.
I’d run easy today, and if I felt good tomorrow I’d run the last 3 miles of the long run fast. I wouldn’t want to run 3 workouts in a row.
