ACorn's Blog

April 18, 2024

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Location:

Holladay,UT,

Member Since:

Jul 17, 2011

Gender:

Male

Goal Type:

Local Elite

Running Accomplishments:

A couple of wins in small local races.

I have always been an active person and need to do something physical everyday or I don't feel right.

Short-Term Running Goals:

Mile: 4:40

5k: 16 min (track or honest course)

10k: 33 min

1/2 Marathon: 1:13

Steadily increase my mileage to 60-70 miles a week.

Long-Term Running Goals:

Eventually run a marathon.

Run for health and sanity.

Personal:

Married. 30

I work in commercial real estate.

I enjoy golf, video games and have recently started learning chess.

Adam Cornelius

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Miles:	This week:	0.00	Month:	0.00	Year:	0.00

Sun, Jun 29, 2014

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Trainer 1 Miles	Trainer 2 Miles	Racer Miles	Total Distance
3.00	0.00	0.00	0.00	0.00	0.00	0.00	3.00

3 miles and then some strength training

I've been reading this lately. I'm curious to know what the general consensus is of Dr. Maffetone on the FRB. I've been using a HR monitor for the last few days.

Personally, if I use the 180 - age model (150 HR), I can't run faster than mid to high 8 minute pace. Not sure if this is genetic or if it just indicates a general lack of endurance or inability to burn fats. I may just be weak aerobically. I've always had more speed than endurance.

Any ideas?

Weight: 0.00

Comments

From SlowJoe on Mon, Jun 30, 2014 at 08:23:30 from 168.215.171.129

I think if you take care of your goal of increasing to 60-70 miles/week, and hold it there for awhile, the endurance will catch up and the HR stuff will take care of itself. Maybe scale back a bit on speed as you adjust to the mileage, but stay in touch with it for sure.

Some people swear by the HR training, but everyone's systems are so different that going by feel (and not by the numbers) has always seemed to make the most sense for me.

From james (runmehappy) on Tue, Jul 01, 2014 at 11:10:01 from 50.203.76.218

My HR is always high...or it seems. I have determined that it is genetics and I have stopped wearing my monitor as often because it just made me upset to see a high number. With that said, I have seen improvements in my ability to lower my HR faster when I "rest" in between intervals.

From Adam RW on Wed, Jul 02, 2014 at 05:31:26 from 138.26.42.154

Haven't read the book but you can see most of my runs are much, much slower than my race pace. I go off of the Frank Shorter legend. Hammer workouts and run with the slowest person in the group the rest of the time. Hope all else is going well. The 90F + 90% humidity = some tough running out here...

From steve ash on Wed, Jul 02, 2014 at 06:59:20 from 174.52.33.62

Adam, I like some of Phil Maffetone's work but the number calculations may not work for you because you may have a high max or a combination of the factors you mentioned above.. It does work for me however especially when I was very developed aerobically. And I think it's no coincidence that at the time this formula was presented, Dr Maffetone was working with athletes such as Mark Allen who at his peak could run in the 5:30-40/mile pace range at 80% mhr!

I think the key for you if you can afford it would be to get some kind of VO2 testing in order to get some more data that indicates where you are at physiologically and then work with a different formula. Follow that with some some good old body intuition. However, that being said I do feel monitors have their limits especially when performing key hard workouts such as intervals of course. But for recovery days or daily aerobic runs, if the proper data is applied, they generally don't lie my friend. In hot or cold weather..

From ACorn on Thu, Jul 03, 2014 at 00:14:50 from 71.213.41.74

Thank you all for the replies.

I appreciate all of the insights, I'm going to use my HR monitor for the next 3 months and see if I can make improvements at lower HRs.

From steve ash on Thu, Jul 03, 2014 at 16:51:59 from 174.52.33.62

You will. But make sure to include some short speed work also. Just advice from an old dog of a runner:} In the end you know what will be best for you. Just my two cents for what it might be worth man. Hope to run with you again sometime.

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