Any Runners On Here??

[Animo]

Lakeland 100 for me yesterday. Longest run I've done - fair to say 106 miles is a long way to run!

Managed a top 30 finish from around 800 starters.

Had to spare a thought for the poor buggers who were out there for a second night and were still coming in right up to the 40 hour time cut off this morning.

 

[ivegotabike]

I have recently started to do a little bit of running (jogging?). 2x 30 mins per week at low HR (Maffetone) to start with. This to supplement cycling training and give my bones and tendons something to respond to.

 

[sevenfourate]

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Lakeland 100 for me yesterday. Longest run I've done - fair to say 106 miles is a long way to run!

Managed a top 30 finish from around 800 starters.

Had to spare a thought for the poor buggers who were out there for a second night and were still coming in right up to the 40 hour time cut off this morning.

Oh my word. That’s gargantuan in every sense of the word. Amazing. Just huge Kudos to you Sir 🙏

 

[Jameshow]

I should run tonight! Will I won't I?!

 

[Milzy]

I loved running mid 20’s but mid 40’s it just seems so hard on your legs. Recovery takes longer. I guess it’s great for bone density though. Runners are always injured.

 

[Legs]

I have recently started to do a little bit of running (jogging?). 2x 30 mins per week at low HR (Maffetone) to start with. This to supplement cycling training and give my bones and tendons something to respond to.

I'm just coming back from injury and (relative inactivity) and I need to discipline myself not to overdo my return. I'm a touch overweight (76kg vs 72kg when trim), so a bit of fat-burning wouldn't go amiss.

Last Tuesday I ran with the 9:00/mi group on our club run and that was right on the borderline of the Maffetone zone (180-44-5 =131) although I was cardiac-drifting and only really keeping in-zone because of the rest breaks. It was nice to jog socially for an hour, but it felt unnaturally slow and I can't imagine doing 80% of my training like that! Surely there comes a point where running so slowly affects your gait?

I can be quite disciplined about running to a pace - this was last night's jog - but running (or riding) to HR is much more difficult to control, especially on rolling lanes.

 

[potsy]

Had a couple of weeks off the running due to holidays, went back to parkrun on Saturday.

So much tougher than the last one, had to walk a couple of times up the hills, hopefully can now start getting a few more regular runs in to get back on track.

Still enjoyed it, even it if was the hilliest and slowest one I've done so far.

Away again this weekend and have already planned a detour to a parkrun nearby 😁

 

[stalagmike]

I was up until October last year when I unfortunately ‘slipped’ a disc. Only now am I starting to be able to do a brisk walk without sciatic pain, so will probably get back it gently once this heatwave is over. Only ever did 5-10k runs. My favourite time to ‘go for a run’ is early mornings on holiday. Helps you get a sense of the area you’re staying in, and great if you’re on a city break.

 

[ivegotabike]

I'm just coming back from injury and (relative inactivity) and I need to discipline myself not to overdo my return. I'm a touch overweight (76kg vs 72kg when trim), so a bit of fat-burning wouldn't go amiss.

Last Tuesday I ran with the 9:00/mi group on our club run and that was right on the borderline of the Maffetone zone (180-44-5 =131) although I was cardiac-drifting and only really keeping in-zone because of the rest breaks. It was nice to jog socially for an hour, but it felt unnaturally slow and I can't imagine doing 80% of my training like that! Surely there comes a point where running so slowly affects your gait?

I can be quite disciplined about running to a pace - this was last night's jog - but running (or riding) to HR is much more difficult to control, especially on rolling lanes.

View attachment 816683

The MAF idea is that as you become more aerobically conditioned, your running pace / cycling power at that HR improves.

So, rather than running embarrassingly slowly (which seems to be how it starts for many runners), you will be clipping along at an acceptable pace.

When your pace at that HR reaches a plateau, add in some speed work.

Here is an extract from a piece by Mark Allen on his Maffetone journey

"To keep my heart rate below 155 beats/minute, I had to slow my pace down to an 8:15 mile. That's three minutes/mile SLOWER than I had been trying to hit in every single workout I did! My body just couldn't utilize fat for fuel.

So for the next four months I did exclusively aerobic training keeping my heart rate at or below my maximum aerobic heart rate, using the monitor every single workout. And at the end of that period, my pace at the same heart rate of 155 beats/minute had improved by over a minute. And after nearly a year of doing mostly aerobic training, which by the way was much more comfortable and less taxing than the anaerobic style that I was used to, my pace at 155 beats/minute had improved to a blistering 5:20 mile."

More here https://sites.google.com/view/distance-running-training/articles_1/mark-allen-triathlon

 

[potsy]

Well the parkrun tourism continued on Saturday, somewhere in a region called East Riding of Yorkshire, never heard of it 🤣
Good to be running again even if it feels really tough at the moment due to lack of training, somehow managed my 2nd best parkrun time!

I'm in there somewhere 😁

 

[sevenfourate]

My Son is slowly making his way back from the depths of injury / doubt / performances he wasn’t happy with etc 💪

Finished 4th in the local Half Marathon today - in brutal heat. **I should know as I bonked 38 miles in; when cycling to watch him 🤣🤣

 

[Legs]

The MAF idea is that as you become more aerobically conditioned, your running pace / cycling power at that HR improves.

So, rather than running embarrassingly slowly (which seems to be how it starts for many runners), you will be clipping along at an acceptable pace.

When your pace at that HR reaches a plateau, add in some speed work.

Here is an extract from a piece by Mark Allen on his Maffetone journey

"To keep my heart rate below 155 beats/minute, I had to slow my pace down to an 8:15 mile. That's three minutes/mile SLOWER than I had been trying to hit in every single workout I did! My body just couldn't utilize fat for fuel.

So for the next four months I did exclusively aerobic training keeping my heart rate at or below my maximum aerobic heart rate, using the monitor every single workout. And at the end of that period, my pace at the same heart rate of 155 beats/minute had improved by over a minute. And after nearly a year of doing mostly aerobic training, which by the way was much more comfortable and less taxing than the anaerobic style that I was used to, my pace at 155 beats/minute had improved to a blistering 5:20 mile."

More here https://sites.google.com/view/distance-running-training/articles_1/mark-allen-triathlon

I call utter bullshit on that, but I've been following the principles of the Maffetone method over the past six weeks, which has lowered my going-out-for-a-jog pace to about 8:30-9:00 at 130-135bpm.

I (won) my local parkrun in 18:43 yesterday morning, which is the best I've managed since last spring, so things are heading in the right direction.

 

[ivegotabike]

I call utter bullshit on that, but I've been following the principles of the Maffetone method over the past six weeks, which has lowered my going-out-for-a-jog pace to about 8:30-9:00 at 130-135bpm.

I (won) my local parkrun in 18:43 yesterday morning, which is the best I've managed since last spring, so things are heading in the right direction.

Call utter bullshit on what?

That Mark Allen, six time world triathlon champion, with an 8h9m Kona Ironman (which included a 2h40 marathon) in his palmares, wasn't able to run a 5:20 mile at 155 bpm?

That's a great park run time and, even though they "aren't races", it must be nice to "win" one!

 

[Legs]

Call utter bullshit on what?

That Mark Allen, six time world triathlon champion, with an 8h9m Kona Ironman (which included a 2h40 marathon) in his palmares, wasn't able to run a 5:20 mile at 155 bpm?

More that he was slowing by 3 minutes to be running that HR at the beginning of his training, and that a year of that training adapted him - already a well-trained athlete - to improve his pace so much for a given HR. Not saying it didn’t work to some extent, but Maffetone is a coach with a product to sell, and it’s very easy to massage numbers in advertising claims. The slowing down at the beginning of the programme is to be expected if you’re capping HR, but I bet that the improvement doesn’t happen for everyone: as a professional athlete, you can afford to do a vast number of junk miles.

 

[ivegotabike]

Four months of exclusively aerobic training improved his pace at that HR by over a minute (so 8:15 to 7:15).

But who knows what he was doing in the water and on the bike during that 4 month period?

Then, after a year of doing mostly aerobic training, his pace at 155bpm was 5:20

It is clear from the text that he was including interval sessions after that four months of exclusively aerobic training.

You will recall from the linked article that the intervals it describes are

"...around15-30 minutes of hard high heart rate effort total. This means that if you are going to the track to do intervals do about 5k worth of speed during the entire workout. Less than that and the physiological effect is not as great. More than that and you just can't maintain a high enough effort during the workout to maximize our benefit. You want to push your interval making each one a higher level of intensity and effort than the previous one. If you reach a point where you cannot maintain your form any longer, back off the effort or even call it a day. That is all your body has to give."

Who knows how many such sessions he was doing, or specifically how they were structured?

Even allowing for some element of sales spin, I don't seriously doubt the veracity of the claim.

I agree that everyone's experience will not match his.