by Ruel | Mar 21, 2012 | Aerobic, Training
Thanks to Tim “Lucho” Waggoner on the Endurance Planet, I’ve been hearing a lot about training an aerobic base and using the Maffetone Method as a starting point.
Here are the top-4 reasons to remain aerobic in the base-phase as found on an article from TRImyCoach.com:
1-Anaerobic training can decrease the # of aerobic muscle fibers.
2-Lactic Acid produced during anaerobic training may inhibit the AEROBIC muscle enzymes which are necessary for triathlon-specific energy usage.
3-Anaerobic training raises your respiratory quotient. This means that you % of energy derived from sugar (which is limited) increases………while % of FAT (almost unlimited) used decreases.
4-TOO much anaerobic stress inhibits the aerobic metabolism by raising cortisol levels. Cortisol is a catabolic (as opposed to an ‘anabolic’) hormone that negatively alters insulin levels to rely on sugar USAGE instead of fat usage. Cortisol is a muscle stripper by converting it to fuel as well.
Article URL: http://www.trimycoach.com/articles/heart_rate_training.html
by Ruel | Mar 19, 2012 | 50k, Training
Week 3/19/12 – 3/25/12
Monday – Rest. 5.03 miles, 1:10:01, 13’54″/mi. Target HR 154-164 BPM. Avg HR 158 BPM. 54°F, Mostly cloudy, Wind: 6 mph.
Tuesday – 30 minute run. Forced rest.
Wednesday – 45 minute run. 3.2 miles, 00:45:32, 14’13″/mi. Avg HR 154 BPM. 63°F.
Thursday – 30 minute run. 5.11 miles, 01:16:18, 14’56″/mi. Avg HR 147 BPM. 50°F. Mostly cloudy, Wind: 14 mph.
Friday – Rest
Saturday – 1 hour 15 minutes. Rested.
Sunday – Rest
by Ruel | Mar 11, 2012 | 50k, Training
Week 3/12/12 – 3/18/12
Monday – Rest.
Tuesday – 1 hour run. Forced rest.
Wednesday – 1 hour run. 4.56 miles, 1:10:56, 15’15″/mi. Target HR BPM 135-145. Avg HR 147 BPM. 57°F, Light Rain, Wind: 13 mph.
Thursday – 1 hour run. Forced rest.
Friday – 1 hour run. 4.52 miles, 00:56:53, 12’34″/mi. New MAF range: 154-164. Stayed in range for 3.5 miles. Went anaerobic last mile. 57°F, Light Rain, Wind: 12mph.
Saturday – 1 hour 50 minutes. Forced rest.
Sunday – Rest.
Son got sick the weekend before this weekend and it cause a planned hour run on Monday to be a rest day. Basically swapping rest days.
Lost a Tues workout day this week. Will have to try to try to make it up with some intensity in other runs this week.
Wed’s target HR BPM 135-145 as my MAF range, but now thinking I can use 154-164.
by Ruel | Mar 7, 2012 | 50k, Training
Week 3/5/12 – 3/11/12
Monday – 1½ hour run. 6.01 miles, 1:30:24, 15’02″/mi. Target HR 155 bpm. Final mile cadence of 90 bpm using metronome app.
Tuesday – 1 hour run. 4.01 miles, 1:00:01, 14’56″/mi. 54°F. Scattered Clouds. Windy: 22 mph. Had to run under tree covers to avoid the cold. Avg HR 145bpm.
Wednesday – 1 hour run. 4.13 miles, 1:00:01, 14’32″/mi. 57°F. Sunny Clear. Wind: 4 mph. Avg HR 149bpm.
Thursday – Rest
Friday – 1:40 hour run. 6.32 miles, 1:40:01, 15’49″/mi. 66°F. Sunny Clear. Wind: 6 mph. Avg HR 141bpm.
Saturday – Rest. 2.17, 00:46:22, 21’16″/mi. Baby jogger outing to the park.
Sunday – Rest
by Ruel | Mar 7, 2012 | 50k, Training
Week 2/27/12 – 3/4/12
This first week I learned to use the heart rate monitor, find and practice getting to my Maffetone HR of 145bpm.
Monday – 3 miles, 29:33, 9’48″/mi. Functional Threshold Rate test with my first heart rate monitor. 1st mile easy, 2nd mile moderate, 3rd mile hard. Peaked at 198bpm.
Tuesday – Rest
Wednesday – 1 hour run. 4.84 miles, 1:04:16, 13’17″/mi. Tried to maintain close to 169bpm through the run.
Thursday – Rest
Friday – 1 hour run. 4.12 miles, 1:00:02, 14’33″/mi. Targeted HR 155-160 bpm.
Saturday – Rest
Sunday – Rest
