d****i
发帖数: 4354 | 1 Noticed tianma's post, I'd like to recommend this forum:
http://www.runningahead.com/groups/LOWHRTR/forum
I followed the low-heart-rate training last year and think it is quite
effective for improving one's endurance. |
b***i
发帖数: 10018 | 2 i am in this group too:)
【在 d****i 的大作中提到】
: Noticed tianma's post, I'd like to recommend this forum:
: http://www.runningahead.com/groups/LOWHRTR/forum
: I followed the low-heart-rate training last year and think it is quite
: effective for improving one's endurance.
|
d**c
发帖数: 588 | 3 no matter how slow i run, i end up with >75% HRmax, which suggests i have
poor aerobic fitness. thanks for sharing. i will read the articles carefully
. this will be very helpful.
【在 d****i 的大作中提到】
: Noticed tianma's post, I'd like to recommend this forum:
: http://www.runningahead.com/groups/LOWHRTR/forum
: I followed the low-heart-rate training last year and think it is quite
: effective for improving one's endurance.
|
T****a
发帖数: 4651 | 4 Thanks for sharing this forum, and glad to know it helped you building
endurance. In my first year of regular running, I made progress
continuously, from 2 mi to 10 mi per run within a year. Then my progress
stalled, I got more injuries, particularly if I try push up my weekly
mileage. I'm hoping this Low HR running will change it around for me. So
far the two runs I did (5 and 8 mi) made me feel great afterward, but the
pace is bit frustrating which can only be called jogging. I guess I need
【在 d****i 的大作中提到】
: Noticed tianma's post, I'd like to recommend this forum:
: http://www.runningahead.com/groups/LOWHRTR/forum
: I followed the low-heart-rate training last year and think it is quite
: effective for improving one's endurance.
|
d****i
发帖数: 4354 | 5 Give it a try for at least 6 weeks, you will see noticeable improvements.
to
【在 T****a 的大作中提到】
: Thanks for sharing this forum, and glad to know it helped you building
: endurance. In my first year of regular running, I made progress
: continuously, from 2 mi to 10 mi per run within a year. Then my progress
: stalled, I got more injuries, particularly if I try push up my weekly
: mileage. I'm hoping this Low HR running will change it around for me. So
: far the two runs I did (5 and 8 mi) made me feel great afterward, but the
: pace is bit frustrating which can only be called jogging. I guess I need
|
g*****r
发帖数: 4444 | 6 no wonder your HR is so low.
【在 b***i 的大作中提到】
: i am in this group too:)
|
T****a
发帖数: 4651 | 7 He has a gifted heart.
【在 g*****r 的大作中提到】
: no wonder your HR is so low.
|
g*****r
发帖数: 4444 | 8 If a person's HR is very very low, and he can run a marathon within BQ time
with low enough HR that his body mainly burns fat, does this mean he will
not hit the wall because the glycogen is not used up before the finish line? |
b***i
发帖数: 10018 | 9 that's right. for example, Dean Karnazes was able to run a sub 3:30 marathon
with 122 avg HR. That's how he could run 50 marathons in 50 days.
time
line?
【在 g*****r 的大作中提到】
: If a person's HR is very very low, and he can run a marathon within BQ time
: with low enough HR that his body mainly burns fat, does this mean he will
: not hit the wall because the glycogen is not used up before the finish line?
|
g*****r
发帖数: 4444 | 10 right. I just joined the group, hahahaha
marathon
【在 b***i 的大作中提到】
: that's right. for example, Dean Karnazes was able to run a sub 3:30 marathon
: with 122 avg HR. That's how he could run 50 marathons in 50 days.
:
: time
: line?
|
|
|
g*****r
发帖数: 4444 | 11 then you have a very good chance to BQ because your HR is so low.
marathon
【在 b***i 的大作中提到】
: that's right. for example, Dean Karnazes was able to run a sub 3:30 marathon
: with 122 avg HR. That's how he could run 50 marathons in 50 days.
:
: time
: line?
|
T****a
发帖数: 4651 | 12 I can reach 122 bpm even by walking, maybe I should seriously consider
walkathon instead of running a marathon :-(
marathon
【在 b***i 的大作中提到】
: that's right. for example, Dean Karnazes was able to run a sub 3:30 marathon
: with 122 avg HR. That's how he could run 50 marathons in 50 days.
:
: time
: line?
|
T****a
发帖数: 4651 | 13 The group of gifted runners? We already knew.
【在 g*****r 的大作中提到】
: right. I just joined the group, hahahaha
:
: marathon
|
d**c
发帖数: 588 | 14 you are gifted, too.
【在 T****a 的大作中提到】
: I can reach 122 bpm even by walking, maybe I should seriously consider
: walkathon instead of running a marathon :-(
:
: marathon
|
T****a
发帖数: 4651 | 15 No, walking is not my gift either. I feel much easier to jog the same
distance than walk it. I don't have patient for walk.
【在 d**c 的大作中提到】
: you are gifted, too.
|
b***i
发帖数: 10018 | 16 I think my current fitness only allows me to run between 3:08 and 3:20.
I am still far away from 3:00. Actually based on my progress, i don't see
that i can reach the goal of sub 3 at CIM this year.
【在 g*****r 的大作中提到】
: then you have a very good chance to BQ because your HR is so low.
:
: marathon
|
w********6
发帖数: 12977 | 17 What's the difference between running junk mile and low HR?
I |
d****i
发帖数: 4354 | 18 low HR is for base building, junk miles are mostly in no man's land. Lacking
specificity, junk miles are not effective in improving performance.
【在 w********6 的大作中提到】
: What's the difference between running junk mile and low HR?
: I
|
g*****r
发帖数: 4444 | 19 tell me if Im wrong. I thought junk miles can lower HR
Lacking
【在 d****i 的大作中提到】
: low HR is for base building, junk miles are mostly in no man's land. Lacking
: specificity, junk miles are not effective in improving performance.
|
g*****r
发帖数: 4444 | 20 头顶锅盖再哆嗦一句，base building包括了lowering HR吧？
Weljo speach里面说，run twice a day, every day.
Im gonna STFU+work! ^_^
Lacking
【在 d****i 的大作中提到】
: low HR is for base building, junk miles are mostly in no man's land. Lacking
: specificity, junk miles are not effective in improving performance.
|
|
|
t******y
发帖数: 1352 | 21 how low 才是 low heart rate? |
w****1
发帖数: 4931 | 22 I don't think so. Plenty of elite ultra runners run whenever they want and
wherever they want, sometimes they
run for hours without a watch and without knowing how long they'd be running
. The best distance runners,
Tarahumaras and Bushmen, live a life style such that they are ready to run
at any time, and they may run for
any length of time, from a few hours to a couple days.
Lacking
【在 d****i 的大作中提到】
: low HR is for base building, junk miles are mostly in no man's land. Lacking
: specificity, junk miles are not effective in improving performance.
|
w****1
发帖数: 4931 | 23 After reading Born to Run, it feels like Dean Karnazes is soooo amateur.
marathon
【在 b***i 的大作中提到】
: that's right. for example, Dean Karnazes was able to run a sub 3:30 marathon
: with 122 avg HR. That's how he could run 50 marathons in 50 days.
:
: time
: line?
|
f*******d
发帖数: 12693 | 24 再业余人家能挣大钱也是本事啊。
【在 w****1 的大作中提到】
: After reading Born to Run, it feels like Dean Karnazes is soooo amateur.
:
: marathon
|
g*****r
发帖数: 4444 | 25 rest HR < 70? run//
【在 t******y 的大作中提到】
: how low 才是 low heart rate?
|
w****1
发帖数: 4931 | 26 That is exactly the problem. Dean claims that he does not run for fame and glory, but he does. That's like John
Lennon claiming that he wanted no possession while owning many mansions. There are many ultra runners
that are much more accomplished than Dean. They simply do not care about money or fame.
【在 f*******d 的大作中提到】
: 再业余人家能挣大钱也是本事啊。
|
c*********n
发帖数: 2120 | 27 After reading several of his post on facebook, I have stopped to like him
for a while-:)
glory, but he does. That's like John
There are many ultra runners
money or fame.
【在 w****1 的大作中提到】
: That is exactly the problem. Dean claims that he does not run for fame and glory, but he does. That's like John
: Lennon claiming that he wanted no possession while owning many mansions. There are many ultra runners
: that are much more accomplished than Dean. They simply do not care about money or fame.
|
w****1
发帖数: 4931 | 28 my wife calls Dean "the media whore".
Dean did do a great job in popularizing ultra and running in general. He is good for inspiring couch potatoes.
But when you really get into running and ultra, you will start to like him less.
【在 c*********n 的大作中提到】
: After reading several of his post on facebook, I have stopped to like him
: for a while-:)
:
: glory, but he does. That's like John
: There are many ultra runners
: money or fame.
|
c*********n
发帖数: 2120 | 29 Very glad to hear these-:)
So I am a couch potatoe last August and now are getting the real fun things?
-:)
is good for inspiring couch potatoes.
less.
【在 w****1 的大作中提到】
: my wife calls Dean "the media whore".
: Dean did do a great job in popularizing ultra and running in general. He is good for inspiring couch potatoes.
: But when you really get into running and ultra, you will start to like him less.
|
w****1
发帖数: 4931 | 30 Of course, Dean is still quite awesome. He's just been chest beating a bit
too much. Not to mention Scott
Jurek. Ever heard of Ann Trason, Jenn Shelton? |
|
|
w********6
发帖数: 12977 | 31 can you summarize what's the major difference between Low HR training and
the training in "Born to Run"
【在 w****1 的大作中提到】
: After reading Born to Run, it feels like Dean Karnazes is soooo amateur.
:
: marathon
|
w*******e
发帖数: 2651 | 32 I think Dean has done a lot of good to
the running community with his publicity.
Running needs this type of person to
bring more awareness of running as a sports
that everyone could enjoy and challenge himself.
【在 w****1 的大作中提到】
: Of course, Dean is still quite awesome. He's just been chest beating a bit
: too much. Not to mention Scott
: Jurek. Ever heard of Ann Trason, Jenn Shelton?
|
w****1
发帖数: 4931 | 33 "Born to Run" is not a book that teaches you how to train for a marathon.
But I can say that I have learned
much more from born to run than from advanced marathoning.
【在 w********6 的大作中提到】
: can you summarize what's the major difference between Low HR training and
: the training in "Born to Run"
|
b***i
发帖数: 10018 | 34 is it this one?
Born to Run: A Hidden Tribe, Superathletes, and the Greatest Race the World
Has Never Seen
by Christopher McDougall
【在 w****1 的大作中提到】
: "Born to Run" is not a book that teaches you how to train for a marathon.
: But I can say that I have learned
: much more from born to run than from advanced marathoning.
|
d****i
发帖数: 4354 | 35 There are different styles of training. Some run whenever they want,
however they want; some follow strict training plan, follow training cycles.
And individuals are different, some can run fast however they train, due
to genetically excellent aerobic fitness; some need to improve a specific
system, such as base aerobic fitness.
In a general sense, of course any run is useful. But if you trust the
theory of specificity of training, then base building is important and low-
heart-rate trainin
【在 w****1 的大作中提到】
: I don't think so. Plenty of elite ultra runners run whenever they want and
: wherever they want, sometimes they
: run for hours without a watch and without knowing how long they'd be running
: . The best distance runners,
: Tarahumaras and Bushmen, live a life style such that they are ready to run
: at any time, and they may run for
: any length of time, from a few hours to a couple days.
:
: Lacking
|
w****1
发帖数: 4931 | 36 yes.
World
【在 b***i 的大作中提到】
: is it this one?
: Born to Run: A Hidden Tribe, Superathletes, and the Greatest Race the World
: Has Never Seen
: by Christopher McDougall
|
R*****s
发帖数: 41236 | 37 ft, 你还推荐看那个born to run的书么？
is good for inspiring couch potatoes.
less.
【在 w****1 的大作中提到】
: my wife calls Dean "the media whore".
: Dean did do a great job in popularizing ultra and running in general. He is good for inspiring couch potatoes.
: But when you really get into running and ultra, you will start to like him less.
|
R*****s
发帖数: 41236 | 38 更多精神层面的东西？
【在 w****1 的大作中提到】
: "Born to Run" is not a book that teaches you how to train for a marathon.
: But I can say that I have learned
: much more from born to run than from advanced marathoning.
|
w****1
发帖数: 4931 | 39 No. I'm talking about running itself. I have learned more about how to train
and how to run from born to run,
even though there isn't a single training plan in the book.
【在 R*****s 的大作中提到】
: 更多精神层面的东西？
|
w****1
发帖数: 4931 | 40 Actually, the author of Born to Run does not like Dean very much. He
describes Dean as doing nothing more
than publicity stunts.
【在 R*****s 的大作中提到】
: ft, 你还推荐看那个born to run的书么？
:
: is good for inspiring couch potatoes.
: less.
|
|
|
R*****s
发帖数: 41236 | 41 嗯，那我还是去看看， 听起来不错。。。
train
【在 w****1 的大作中提到】
: No. I'm talking about running itself. I have learned more about how to train
: and how to run from born to run,
: even though there isn't a single training plan in the book.
|
f*******d
发帖数: 12693 | 42 奇怪啊，很久很久没怎么测过心率了，今天12Mi 8:07发现average居然是146，peak是
160。看不懂，去年这个速度要平均160了。
marathon
【在 b***i 的大作中提到】
: that's right. for example, Dean Karnazes was able to run a sub 3:30 marathon
: with 122 avg HR. That's how he could run 50 marathons in 50 days.
:
: time
: line?
|
z*****a
发帖数: 9790 | 43 bso?
【在 f*******d 的大作中提到】
: 奇怪啊，很久很久没怎么测过心率了，今天12Mi 8:07发现average居然是146，peak是
: 160。看不懂，去年这个速度要平均160了。
:
: marathon
|
f*******d
发帖数: 12693 | 44 no BSO，只是奇怪而已。
我前一阵long run也测过，同样的速度平均要150多，可能是因为天热一些的缘故。
【在 z*****a 的大作中提到】
: bso?
|
z*****a
发帖数: 9790 | 45 我要是跑8分的pace，起码180，你就是bso
【在 f*******d 的大作中提到】
: no BSO，只是奇怪而已。
: 我前一阵long run也测过，同样的速度平均要150多，可能是因为天热一些的缘故。
|
w****1
发帖数: 4931 | 46 No doubt that if you train to peak once a year for a single race, a strict training plan is necessary. But no
sensible training plan and no sensible coach would allow Scott Jurek to race (and win) badwater AND western
states, in a single month, two weeks apart. I say push it whenever you feel like, don't hold back. That being
said, if you are at the start of a 40-mile training run, you don't need anyone else to tell you to keep your heart
rate low.
cycles.
boat
【在 d****i 的大作中提到】
: There are different styles of training. Some run whenever they want,
: however they want; some follow strict training plan, follow training cycles.
: And individuals are different, some can run fast however they train, due
: to genetically excellent aerobic fitness; some need to improve a specific
: system, such as base aerobic fitness.
: In a general sense, of course any run is useful. But if you trust the
: theory of specificity of training, then base building is important and low-
: heart-rate trainin
|
f*******d
发帖数: 12693 | 47 今天的表可能有问题。
【在 z*****a 的大作中提到】
: 我要是跑8分的pace，起码180，你就是bso
|
d****i
发帖数: 4354 | 48 Maintaining a certain heart rate and see your speed at that heart rate
improve over time is a fun thing to do for some. I am not trying to
convince you to do that though, hehe.
training plan is necessary. But no
race (and win) badwater AND western
feel like, don't hold back. That being
anyone else to tell you to keep your heart
【在 w****1 的大作中提到】
: No doubt that if you train to peak once a year for a single race, a strict training plan is necessary. But no
: sensible training plan and no sensible coach would allow Scott Jurek to race (and win) badwater AND western
: states, in a single month, two weeks apart. I say push it whenever you feel like, don't hold back. That being
: said, if you are at the start of a 40-mile training run, you don't need anyone else to tell you to keep your heart
: rate low.
:
: cycles.
: boat
|
w****1
发帖数: 4931 | 49 I prefer to judge my improvement through races. Training run pace really
means nothing to me. It's more
important to enjoy the training.
【在 d****i 的大作中提到】
: Maintaining a certain heart rate and see your speed at that heart rate
: improve over time is a fun thing to do for some. I am not trying to
: convince you to do that though, hehe.
:
: training plan is necessary. But no
: race (and win) badwater AND western
: feel like, don't hold back. That being
: anyone else to tell you to keep your heart
|
d****i
发帖数: 4354 | 50 The fun thing about MAF style low-heart-rate training is that the test done
at MAF heart rate correlate with race performance quite well:
======================= Quote =========================================
Data gathered on hundreds of runners over several years made it evident that
the pace a runner could perform at aerobic maximum pace was positively
correlated with race pace. The chart below, based on actual data,
illustrates the relationship between MAF and 5K-race performance.
MAF 5K 5K
【在 w****1 的大作中提到】
: I prefer to judge my improvement through races. Training run pace really
: means nothing to me. It's more
: important to enjoy the training.
|
|
|
w****1
发帖数: 4931 | 51 I have no doubt that low heart rate training works. But to me it misses the
whole point of running. It's like
abstinence. I could sacrifice food, sleep, in training for a race. But I
would not sacrifice the fun in running
itself.
done
=========================================
that
【在 d****i 的大作中提到】
: The fun thing about MAF style low-heart-rate training is that the test done
: at MAF heart rate correlate with race performance quite well:
: ======================= Quote =========================================
: Data gathered on hundreds of runners over several years made it evident that
: the pace a runner could perform at aerobic maximum pace was positively
: correlated with race pace. The chart below, based on actual data,
: illustrates the relationship between MAF and 5K-race performance.
: MAF 5K 5K
|
A***a
发帖数: 1799 | 52 大家MISS掉一个同样重要的好处,那就是用LOW HEART RATE TRAINING 来BUILD UP
MILEAGE 和 BODY,防止受伤.当然要能耐得住寂寞,因为会非常BORING.
【在 d****i 的大作中提到】
: Noticed tianma's post, I'd like to recommend this forum:
: http://www.runningahead.com/groups/LOWHRTR/forum
: I followed the low-heart-rate training last year and think it is quite
: effective for improving one's endurance.
|
b***i
发帖数: 10018 | 53 It's possible to hold the peak form for weeks. That doesn't mean Scott Jurek
doesn't need to build base every year or so.
Yes, for ultramarathoners, even marathon pace feels like sprinting.
training plan is necessary. But no
race (and win) badwater AND western
feel like, don't hold back. That being
anyone else to tell you to keep your heart
【在 w****1 的大作中提到】
: No doubt that if you train to peak once a year for a single race, a strict training plan is necessary. But no
: sensible training plan and no sensible coach would allow Scott Jurek to race (and win) badwater AND western
: states, in a single month, two weeks apart. I say push it whenever you feel like, don't hold back. That being
: said, if you are at the start of a 40-mile training run, you don't need anyone else to tell you to keep your heart
: rate low.
:
: cycles.
: boat
|
d****i
发帖数: 4354 | 54 You are right, it is like abstinence, requires quite a bit of discipline.
But in most cases, it is usually just a few months. For example, it can be
three months of base building, then you can start to eat the icing on the
cake, doing tempo, intervals, etc, hehe.
the
【在 w****1 的大作中提到】
: I have no doubt that low heart rate training works. But to me it misses the
: whole point of running. It's like
: abstinence. I could sacrifice food, sleep, in training for a race. But I
: would not sacrifice the fun in running
: itself.
:
: done
: =========================================
: that
|
b***i
发帖数: 10018 | 55 每年三个月，我觉得很值啊
be
【在 d****i 的大作中提到】
: You are right, it is like abstinence, requires quite a bit of discipline.
: But in most cases, it is usually just a few months. For example, it can be
: three months of base building, then you can start to eat the icing on the
: cake, doing tempo, intervals, etc, hehe.
:
: the
|
w*******e
发帖数: 2651 | 56 Nowdays, icing on the cake is no longer that
attractive. :)
Easy run, feel your body, and let your mind
flow is the king!
be
【在 d****i 的大作中提到】
: You are right, it is like abstinence, requires quite a bit of discipline.
: But in most cases, it is usually just a few months. For example, it can be
: three months of base building, then you can start to eat the icing on the
: cake, doing tempo, intervals, etc, hehe.
:
: the
|
d****i
发帖数: 4354 | 57 That's actually what I do now, just run whatever, or even not necessarily
have to do running, I do spinning, play some tennis, play some basketball,
walking, just trying to stay fit.
【在 w*******e 的大作中提到】
: Nowdays, icing on the cake is no longer that
: attractive. :)
: Easy run, feel your body, and let your mind
: flow is the king!
:
: be
|
T******y
发帖数: 798 | 58 Two points:
1. Keeping healthy and enjoy running is more important than race records.
2. Pushing too hard for higher records might be a bad way to improve, which
could cause long term damage to the body.
As to whether one has to closely monitor the HR during a specific run, or
just listen to your own feeling, it is just a degree to which one should
take it easy, or not pushing too hard. |
R*****s
发帖数: 41236 | 59 老大， 我看好你今年BQ。。
【在 f*******d 的大作中提到】
: 奇怪啊，很久很久没怎么测过心率了，今天12Mi 8:07发现average居然是146，peak是
: 160。看不懂，去年这个速度要平均160了。
:
: marathon
|
w********6
发帖数: 12977 | 60 我刚开始LHR training，问题是我用 140 的心跳，跑的和我recovery一样，都怀疑有
没有作用了。 |
|
|
b***i
发帖数: 10018 | 61 心诚则灵:) 140是你的75%?
【在 w********6 的大作中提到】
: 我刚开始LHR training，问题是我用 140 的心跳，跑的和我recovery一样，都怀疑有
: 没有作用了。
|
w********6
发帖数: 12977 | 62 70%
【在 b***i 的大作中提到】
: 心诚则灵:) 140是你的75%?
|
b***i
发帖数: 10018 | 63 wa,你maxHR=200?
【在 w********6 的大作中提到】
: 70%
|
w********6
发帖数: 12977 | 64 我看 LHR training 的公式，180 - 年龄 +— 你的fitness level 啥的
不过我自我感觉的zone 比书上的公式都要高不少 |
w****1
发帖数: 4931 | 65 I think there is a bit misunderstanding here. I don't find easy run so
enjoyable. I much more enjoy tempo and
intervals. If I run whatever I feel like, with fresh legs, I would either
run a tempo finishing with all out sprint,
or I would run easy but go for as long as I can. I practice a lot of restraint in marathon training, holding back
my pace all the time.
【在 w*******e 的大作中提到】
: Nowdays, icing on the cake is no longer that
: attractive. :)
: Easy run, feel your body, and let your mind
: flow is the king!
:
: be
|
w********6
发帖数: 12977 | |
b***i
发帖数: 10018 | 67 那是MAF HR。你看这里说的:
http://www.runningahead.com/groups/LOWHRTR/forum/905cb4f5ae5a432683fa8350c7562485
Since I began training with the Maffetone Method principles, almost
all my long runs have used a heart rate plan that starts way below
MAF, and ending up there at the end of the run. I've gone as low
as MAF-30 to start.
Currently, I use MAF -20 to MAF-15 on recovery days, and
MAF-15 to MAF on long runs, and a weekly MAF test
as an at-MAF workout. I've seen progress with this
type of set-up.
【在 w********6 的大作中提到】
: 我看 LHR training 的公式，180 - 年龄 +— 你的fitness level 啥的
: 不过我自我感觉的zone 比书上的公式都要高不少
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w********6
发帖数: 12977 | 68 如果用 75% MHR, 我应该 135。 我目前的情况，这个心跳跑的比我最慢的recovery还慢
【在 b***i 的大作中提到】
: 心诚则灵:) 140是你的75%?
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w****1
发帖数: 4931 | 69 ok, then I give you Michael Wardian.:)
Jurek
【在 b***i 的大作中提到】
: It's possible to hold the peak form for weeks. That doesn't mean Scott Jurek
: doesn't need to build base every year or so.
: Yes, for ultramarathoners, even marathon pace feels like sprinting.
:
: training plan is necessary. But no
: race (and win) badwater AND western
: feel like, don't hold back. That being
: anyone else to tell you to keep your heart
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b***i
发帖数: 10018 | 70 他们说的是70%max HR， not HR reserve。so you need to go even lower:)
【在 w********6 的大作中提到】
: 我用 Max reserved HR
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w********6
发帖数: 12977 | 71 恩，我需要再仔细学习
http://www.runningahead.com/groups/LOWHRTR/forum/905cb4f5ae5a432683fa8350c
7562485
【在 b***i 的大作中提到】
: 那是MAF HR。你看这里说的:
: http://www.runningahead.com/groups/LOWHRTR/forum/905cb4f5ae5a432683fa8350c7562485
: Since I began training with the Maffetone Method principles, almost
: all my long runs have used a heart rate plan that starts way below
: MAF, and ending up there at the end of the run. I've gone as low
: as MAF-30 to start.
: Currently, I use MAF -20 to MAF-15 on recovery days, and
: MAF-15 to MAF on long runs, and a weekly MAF test
: as an at-MAF workout. I've seen progress with this
: type of set-up.
|
g*****r
发帖数: 4444 | 72 I have decided not to run any race in one year. base building is so
important. |
b***i
发帖数: 10018 | 73 wow, he's very special
【在 w****1 的大作中提到】
: ok, then I give you Michael Wardian.:)
:
: Jurek
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b***i
发帖数: 10018 | 74 "
In this forum, and in others, I often suggest to beginners that if they
can't run and stay under their MAF, then they should probably be walking,
until
they can't walk fast enough to get their HR up to their MAF. The case study
that was discussed in an earlier thread is an example of what can happen
if you allow the body to build in its own time, and ready itself for running.
I will even suggest this to experienced runners who complain that they
can't run and stay under MAF at the same time.
【在 w********6 的大作中提到】
: 如果用 75% MHR, 我应该 135。 我目前的情况，这个心跳跑的比我最慢的recovery还慢
|
b***i
发帖数: 10018 | 75 我自己的经验，跑完LA marathon休息两周后，我以75%HR路跑6迈只有9:22/mi。现在大
概可以8:00/mi左右跑十几迈。
鸵鸟比我厉害多了，他现在一般都是以70%HR来跑的，天气好的时候可以sub7 pace。
【在 w********6 的大作中提到】
: 恩，我需要再仔细学习
:
: http://www.runningahead.com/groups/LOWHRTR/forum/905cb4f5ae5a432683fa8350c
: 7562485
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d****i
发帖数: 4354 | 76 Those guys/gals on that forum forever are a little over zealous though.
I would say if initially you cannot keep your heart rate below (180 - age + 10)
while running, then you should run until heart rate is a little over your
MAF heart rate, walk for a little, when the heart rate is down, resume
running.
study
running.
【在 b***i 的大作中提到】
: "
: In this forum, and in others, I often suggest to beginners that if they
: can't run and stay under their MAF, then they should probably be walking,
: until
: they can't walk fast enough to get their HR up to their MAF. The case study
: that was discussed in an earlier thread is an example of what can happen
: if you allow the body to build in its own time, and ready itself for running.
: I will even suggest this to experienced runners who complain that they
: can't run and stay under MAF at the same time.
|
w****1
发帖数: 4931 | 77 I shall name you the monk of running.
10)
【在 d****i 的大作中提到】
: Those guys/gals on that forum forever are a little over zealous though.
: I would say if initially you cannot keep your heart rate below (180 - age + 10)
: while running, then you should run until heart rate is a little over your
: MAF heart rate, walk for a little, when the heart rate is down, resume
: running.
:
: study
: running.
|
d****i
发帖数: 4354 | 78 What does monk of running mean? At least it was not monkey or running, hehe
【在 w****1 的大作中提到】
: I shall name you the monk of running.
:
: 10)
|
w****1
发帖数: 4931 | 79 abstinence.:)
hehe
【在 d****i 的大作中提到】
: What does monk of running mean? At least it was not monkey or running, hehe
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d****i
发帖数: 4354 | 80 when you gets older, you don't like constantly close to max heart rate stuff
as much, hehe
【在 w****1 的大作中提到】
: abstinence.:)
:
: hehe
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b***i
发帖数: 10018 | 81 when i was running 90miles per week, i found 180-age-10 too fast for
recovery
runs...
+ 10)
【在 d****i 的大作中提到】
: Those guys/gals on that forum forever are a little over zealous though.
: I would say if initially you cannot keep your heart rate below (180 - age + 10)
: while running, then you should run until heart rate is a little over your
: MAF heart rate, walk for a little, when the heart rate is down, resume
: running.
:
: study
: running.
|
d****i
发帖数: 4354 | 82 You are in very good shape. I am just saying in case some one have trouble
keeping heart rate down.
【在 b***i 的大作中提到】
: when i was running 90miles per week, i found 180-age-10 too fast for
: recovery
: runs...
:
: + 10)
|
w********6
发帖数: 12977 | 83 很受鼓舞。不过如果我跑 135 HR， 感觉真的 effortless, 必须故意慢下来很多
【在 b***i 的大作中提到】
: 我自己的经验，跑完LA marathon休息两周后，我以75%HR路跑6迈只有9:22/mi。现在大
: 概可以8:00/mi左右跑十几迈。
: 鸵鸟比我厉害多了，他现在一般都是以70%HR来跑的，天气好的时候可以sub7 pace。
|
w****1
发帖数: 4931 | 84 Even though I dont wear a HR monitor, I suspect that my heart rate is quite
low in most of my runs -- not low
heart rate low, but relatively low. When I did my 10K time trial on the
treadmill my HR towards the end was
170. More than a year ago I measured my HR after 2 miles warm up at 7:30
pace, on the treadmill before
running intervals, and my HR was 136.
stuff
【在 d****i 的大作中提到】
: when you gets older, you don't like constantly close to max heart rate stuff
: as much, hehe
|
b***i
发帖数: 10018 | 85 those are very good numbers, no doubt you are fitter than i am.
if i run 2 miles at 7:30 on a treadmill, my heart shall go higher than 150.
and you have a higher max HR than i do.
quite
【在 w****1 的大作中提到】
: Even though I dont wear a HR monitor, I suspect that my heart rate is quite
: low in most of my runs -- not low
: heart rate low, but relatively low. When I did my 10K time trial on the
: treadmill my HR towards the end was
: 170. More than a year ago I measured my HR after 2 miles warm up at 7:30
: pace, on the treadmill before
: running intervals, and my HR was 136.
:
: stuff
|
w****1
发帖数: 4931 | 86 I don't know if I have a higher max HR. never measured. I feel that I have
trouble maintaining a high heart
rate, in fact.
【在 b***i 的大作中提到】
: those are very good numbers, no doubt you are fitter than i am.
: if i run 2 miles at 7:30 on a treadmill, my heart shall go higher than 150.
: and you have a higher max HR than i do.
:
: quite
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f*******d
发帖数: 12693 | 87 都是BSO，我大概会到160左右了。
【在 b***i 的大作中提到】
: those are very good numbers, no doubt you are fitter than i am.
: if i run 2 miles at 7:30 on a treadmill, my heart shall go higher than 150.
: and you have a higher max HR than i do.
:
: quite
|
w********6
发帖数: 12977 | 88 you too, I did a 12 mile at around 8min pace, with HR average 156, which
is 10 beat above you
【在 f*******d 的大作中提到】
: 都是BSO，我大概会到160左右了。
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f*******d
发帖数: 12693 | 89 你那里热啊，这几天早上我们这儿都是阴天，不习惯了。
再说我很怀疑今天的心率带是不是稍微有点问题，少数了几跳。我周二的时候9分pace
在跑道上热身也有139了。
【在 w********6 的大作中提到】
: you too, I did a 12 mile at around 8min pace, with HR average 156, which
: is 10 beat above you
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B*****d
发帖数: 850 | |
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g*****r
发帖数: 4444 | 91 search for whxhm1 or baiji on this board.
I remember they posted their plans. but they are not newbies, so their plans
could be too much for you.
【在 B*****d 的大作中提到】
: 有谁有自己的训练计划，发发，让我们学习一下
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B*****d
发帖数: 850 | 92 谢谢
plans
【在 g*****r 的大作中提到】
: search for whxhm1 or baiji on this board.
: I remember they posted their plans. but they are not newbies, so their plans
: could be too much for you.
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