tag:blogger.com,1999:blog-3318674573303332537.post1255946619032622533..comments2023-10-31T07:00:00.372-07:00Comments on An Ultra Runners Blog: Training. An Act of Patience.Will Cooperhttp://www.blogger.com/profile/12711766757619416742noreply@blogger.comBlogger15125tag:blogger.com,1999:blog-3318674573303332537.post-10341141963143206172017-08-31T07:39:40.411-07:002017-08-31T07:39:40.411-07:00I know this is an old article and hoping questions...I know this is an old article and hoping questions are still being answered. I have a question about training at MAF pace and then race pace. <br /><br />I am planning to consistently train at MAF pace for the foreseeable future because my cardio sucks! I ran 7 trail ultras from January - May of this year and all my training has been in the "gray zone", but I am a back of the pack runner and usually chasing cutoffs. I took up MAF Method a few weeks ago and my MAF pace is about 14:30 - 15:00 min/mile while staying below 132 bpm - that's usually afternoon runs at 90F in humid Augusta, GA.Roy Hhttps://www.blogger.com/profile/03234915221211972871noreply@blogger.comtag:blogger.com,1999:blog-3318674573303332537.post-70593021478608021512015-10-14T05:27:37.582-07:002015-10-14T05:27:37.582-07:00Old post but useful to readOld post but useful to readRunnerclickhttp://runnerclick.com/noreply@blogger.comtag:blogger.com,1999:blog-3318674573303332537.post-40537082535726096862013-02-27T02:59:09.952-08:002013-02-27T02:59:09.952-08:00Keeping fit is the art of achieving your goals. Wh...Keeping fit is the art of achieving your goals. What helps me achieve my fitness goals and constantly move forward is military grade nutritionals. Their pre-workouts are awesome. They give me quick boost of energy and enhance my physical capacities. I am gaining muscle and strength, so I am ready for new and more challenging goals in future.Anonymousnoreply@blogger.comtag:blogger.com,1999:blog-3318674573303332537.post-76086487294225989722013-01-20T13:42:46.750-08:002013-01-20T13:42:46.750-08:00OK. Thanks, Will. That makes sense. I guess that i...OK. Thanks, Will. That makes sense. I guess that is what Mark Cucuzzella referred to as 'low stress drills' in an earlier post. <br />Cheers!<br />SlavaAnonymousnoreply@blogger.comtag:blogger.com,1999:blog-3318674573303332537.post-86329574901304466522013-01-20T13:07:04.671-08:002013-01-20T13:07:04.671-08:00Slava, I would suggest spreading these out during ...Slava, I would suggest spreading these out during the run, not just doing them at the end of the run. If you only do them only at the end, your legs aren't as fresh, and your heart rate will be drifting higher. I don't think its a big deal if you heart rate creeps over your target rate for a few seconds, assuming it doesn't stay there for more than a few seconds. That said, if you notice your rate spiking up more than usual, back off, as your body is talking to you. wcooperjrhttps://www.blogger.com/profile/18201486098253204080noreply@blogger.comtag:blogger.com,1999:blog-3318674573303332537.post-59828355039446017432013-01-20T11:58:35.227-08:002013-01-20T11:58:35.227-08:00Will, great blog!
I have a question: Can I still ...Will, great blog! <br />I have a question: Can I still do some strides (15-20 sec quick bursts) at the end of my run in the Maffetone Method? I noticed that doing strides raises my HR above my MAF rate a little, so I am wondering if I am compromising it. <br />I can't find the answer to this question anywhere. Thank you in advance!<br />- SlavaSlavanoreply@blogger.comtag:blogger.com,1999:blog-3318674573303332537.post-5970323561173022422012-12-04T19:39:36.099-08:002012-12-04T19:39:36.099-08:00Karl, yes, it does take time! How much time depend...Karl, yes, it does take time! How much time depends on your background and training history. It also depends on how healthy you are etc. I would recommend doing strides 4 to 5 times a week...find a soccer field or other flat surface where you can run at an increasing speed for 100 meters until you hit 80 to 90% of your fastest pace then coast back down. start with 5 and build to 10 of these per session and really focus on staying loose...like you are floating across the ground. Over time you turnover speed and base pace should increase. What is good about strides is they focus exclusively on speed without the anaerobic strain, because you are slowing down by the time your heart rate starts approaching anaerobic levels. Good luck! Will Cooperhttps://www.blogger.com/profile/12711766757619416742noreply@blogger.comtag:blogger.com,1999:blog-3318674573303332537.post-65153502218016093422012-12-04T18:15:35.247-08:002012-12-04T18:15:35.247-08:00Will, this is a great post. I am training using Ma...Will, this is a great post. I am training using Maffetone now, but progress seems so slow... I know I have to have patience, but I am currently clocking 8min/km! What was your experience? Will my speed get faster?Karl Mohanhttps://www.blogger.com/profile/11903608519504027053noreply@blogger.comtag:blogger.com,1999:blog-3318674573303332537.post-31903955414985340642011-10-20T07:24:09.356-07:002011-10-20T07:24:09.356-07:00richard, speed drills are a big plus...100 to 150 ...richard, speed drills are a big plus...100 to 150 meter surges is what I use. keeps the turn over speed but doesn't push you into a prolonged anaerobic zone.Will Cooperhttps://www.blogger.com/profile/12711766757619416742noreply@blogger.comtag:blogger.com,1999:blog-3318674573303332537.post-81674728986833514182011-10-20T02:10:20.220-07:002011-10-20T02:10:20.220-07:00Great posting Will.
I have now made this switch m...Great posting Will.<br /><br />I have now made this switch myself although i run based on time instead of mileage. Building strength endurance is the priority for 50+ mile races so the focus should be on lots of aerobic running. Its probably a no brainer as well to incorporate rolling hills and some basic speed drills if desired.<br /><br />Sharpening and specific training doesn't really need to happen until 8 weeks out from the race because there is no point putting the icing on a very small cake!Richard Shttps://www.blogger.com/profile/06714527298987145965noreply@blogger.comtag:blogger.com,1999:blog-3318674573303332537.post-16610202574763894692011-10-19T17:14:01.705-07:002011-10-19T17:14:01.705-07:00Thanks for the comments Mark. I think the 2:38 mar...Thanks for the comments Mark. I think the 2:38 marathon at 45 yo says it all. Another great example of the training philosophy at work.Will Cooperhttps://www.blogger.com/profile/12711766757619416742noreply@blogger.comtag:blogger.com,1999:blog-3318674573303332537.post-43968401649494956002011-10-19T03:51:45.137-07:002011-10-19T03:51:45.137-07:00Will is correct...it is "No Pain...Thank You&...Will is correct...it is "No Pain...Thank You" if your goal is sustainability. I am a huge fan of Phil and the late Arthur Lydiard. See the post we did after a 3 day Lydiard seminar on some of the prinicples. http://naturalrunningcenter.com/2011/09/15/lydiard-invitational-coaching-seminar-featured/<br />You get fast by developing "aerobic speed" as Phil defines it. As a 45 yo runner this is keeping the aerobic efficiency and adding low stress drills to keep the quickness and range on motion. Nothing is "hard". it works...just ran a 2:38 to win the Air Force Marathon and felt well enough to do an hour recovery barefoot run the following day.<br />http://naturalrunningcenter.com/2011/09/18/winning-air-force-marathon-natural-running-centers-dr-mark-cucuzzella-44-238/<br /><br />So follow Will's advice or pay later.<br />Dr. Mark CucuzzellaMark Cucuzzellahttps://www.blogger.com/profile/09720231971530363074noreply@blogger.comtag:blogger.com,1999:blog-3318674573303332537.post-51243219111594633212011-10-18T17:13:29.096-07:002011-10-18T17:13:29.096-07:00Make peace with pain. Let pain be your friend .Eve...Make peace with pain. Let pain be your friend .Every run should hurt in some capacity. Be it physical , emotioal or even spirital . NO PAIN NO GAIN !!! (who's the clown in the print shirt ?)Anonymousnoreply@blogger.comtag:blogger.com,1999:blog-3318674573303332537.post-65459532672086025592011-10-17T16:47:08.778-07:002011-10-17T16:47:08.778-07:00Joe, you should read Lydiard and Maffetone. Interv...Joe, you should read Lydiard and Maffetone. Intervals are ok as long as you incorporate at the right time in your training...good luck out there!Will Cooperhttps://www.blogger.com/profile/12711766757619416742noreply@blogger.comtag:blogger.com,1999:blog-3318674573303332537.post-36156688714809286242011-10-17T10:31:02.073-07:002011-10-17T10:31:02.073-07:00Will,
As a soon to be ultra runner, i always came ...Will,<br />As a soon to be ultra runner, i always came across this predicament in my training. I only got into serious running last year. I always asked myself whether or not i should do internal training, or just get to the distances laid out on my training schedule, as slow as i may be moving. Its food for thought and as i am still young, i dont think it would hurt to incorporate some speedwork into my next training session.<br /><br />Great post!<br />JoeJoehttps://www.blogger.com/profile/05184453343914336562noreply@blogger.com