JimmyB's Heart Time Long Runs Running Logs: 2006 2007 2008 2009 2010 Marathons, PR's, Profile Low-HR Training Forum Race Results MAF=133 bpm AT=176 bpm MHR=203 |
| LT tempo runs recovery runs (heart time) MAF tests |
| date | run miles |
run time |
run ave pace |
peak ave HR in a mile |
Wt. lbs. |
ºF | H | D P |
Course/Notes |
| 6/9/10 |
10.27 |
2:16:00 |
13:15 |
133 |
177 |
82º | 49% |
61º |
tm 1% 3 x 2:00 hills @3% |
| 5/26/10 |
10.31 |
2:25:00 |
14:04 |
133 |
179 |
82º |
55% |
65º |
tm 1% 3 x 2:00 hills @3% |
| 5/16/10 |
8.09 |
1:55:00 |
14:13 |
133 |
181 |
87º |
82% |
82º |
tm 1% 2 x 2:00 hills @ 3% |
| 5/7/10 |
9.08 |
2:18:00 |
15:12 |
133 |
182 |
84º |
55% |
66º |
tm 1% 1 x 2:00 hill @ 3% |
| 4/30/10 |
8.62 |
2:11:00 |
15:12 |
133 |
183 |
74º |
58% |
58º |
tm 1% |
| 4/9/10 |
8.85 |
2:17:00 |
15:29 |
132 |
185 |
73º |
52% |
55º |
tm 1% |
| 4/2/10 |
6.77 |
1:59:00 |
17:39 |
131 |
186 |
77º |
50% |
57º |
tm 1% |
|
heart time long runs --the next ten minutes HR is stabilized at MAF -15 (118 bpm) --hold the speed at which I'm running at the end of the ten minutes until the end of the run. --when my HR gets to MAF, and I can no longer hold it at MAF, I stop the run --Currently limiting these runs to 2.5 hours. Whichever comes first, the top of the zone or 2.5 hours. The first two long runs were run in a heart time zone of 113-133. I shortened it to 118-133 for subsequent runs. The idea of "heart time" is to let heart rate determine the duration and distance of each run. What I'm looking to happen is for the duration and distance to get longer, and average pace to improve. This long run zone is at a very low effort; 64-78% of my energy is derived from fat. Eventually, when and if I am regularly running 2.5 hours, I'm hoping to shorten the zone or heart time. I got this idea from seeing that my HR would start to spike at a certain point in a long run. Generally, at the same speed, my HR will rise slowly, then hit a plateau within a range of 3-5 beats. Then around the 2:00 mark it will start to rise quickly by 5-7 beats and get to my MAF ceiling. Then it is not long before I can't stay at or below the ceiling without slowing down. I always stay hydrated throughout all my runs, so I attribute this spike to muscle fatigue, core heat and glycogen depletion. Some dehydration can't be ruled out, but I believe it is not the main factor. That's how I came up with the concept of running by heart time. The time is 15 beats (118-133bpm), and when I run out of beats, the run is over. I'm not pushing too far beyond the point where my body begins to stress out. This reduces stress hormones, and hopefullly will lessen the probability of over-training and injury. That point of stress is getting a little later in the run with progress. |