Heart rate

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Dave A Mar 2023 1:22pm, 9 Mar 2023 23,736 posts	0 Dave A Brunski, thank you for the advice. My rough plan for the Ultra, given the nature of the course, was plenty of easy miles and some specific work on the terrain in the build up. Post ultra, once recovered, it’d be nice to try and start putting in a few faster race times over the shorter distances. I can trawl t’internet for advice, but it can end up being subjective. I’m after objective information and advice which I can then use and shape to suit myself.
Brunski Mar 2023 8:27pm, 9 Mar 2023 2,197 posts	0 Brunski Dave A I saw big improvements following Hadd training, I started one winter, added lots of running at 70% of my max HR, then after a few weeks added up to an hour's sub threshold run, think I started at around 80% and got upto around 85% max HR. I'd say after 8 weeks I was seeing big improvements. I've kept the 70% max over the years as my standard sort of run, sometimes it's more like 60 or 65% if I feel I need a recovery day. On top of the easy running I've also managed to add 1, 2 or sometimes 3 harder runs, not particularly Hadd based, but that was my grounding and base building. I now find that 5-6 weeks of getting to 7-9 hours running a week (usually about an hour a day, longer on 1 or 2 days) a week of easy running gives me a good base to start adding quality to build for longer races.
J2R Mar 2023 12:40pm, 23 Mar 2023 4,592 posts	0 J2R I'm doing a kind of enforced Maffetone test at the moment and I'll be interested to see how it works out. I had a heart attack a few weeks ago, with fortunately limited damage. I'm now on a cardiac rehab programme where I am encouraged to do a lot of exercise but at no more than moderate intensity (in a heart rate band of 87-111bpm, which is lower than it should be because they used a numerical calculation based on my age to work out max HR which results in a figure about 12bpm lower than my actual max, and they subtracted 30bpm for beta blocker effect, whereas in reality it's probably more like 15bpm for me). I'm taking it as the right time to try out a Maffetone style base-building period, of a decent volume of light-moderate intensity running (below 70% max HR) for a few months without anything of higher intensity. I'm hoping that at the very least I will end up 6 months after my heart attack in reasonable shape, not having lost too much of the very high level of fitness I had beforehand. Maybe at that point I can start adding in some intervals or something.
larkim Mar 2023 12:43pm, 23 Mar 2023 20,673 posts	0 larkim That's certainly a strong reason to be Maffetone running!! And good to hear that exercise is positively welcomed by medics post heart attack. And even more good to hear that you have limited damage from the heart attack, though it must be disconcerting nonetheless. Best wishes for a strong recovery from / through this.
J2R Mar 2023 1:21pm, 23 Mar 2023 4,593 posts	0 J2R Thanks, larkim, I seem to have got off pretty lightly, considering that what I had is what is known in the trade as a 'Widow Maker' (https://www.webmd.com/heart-disease/widow-maker-heart-attack)! Yes, disconcerting, certainly, and a bit of a shock, but I'm confident I'll get back to decent running at some point, if inevitably a considerable way short of my performance level before the heart attack. (Even if my heart was completely unscathed, the beta blockers I'm on would limit athletic performance).
SPR Mar 2023 1:35pm, 23 Mar 2023 39,897 posts	0 SPR Sorry to hear about the heart attack J2R, hope the recovery goes well.
Big_G Mar 2023 2:00pm, 23 Mar 2023 2,375 posts	0 Big_G Crikey, that must have been a scare J2R. Best of luck with your recovery.
Fenland Flier Mar 2023 2:03pm, 23 Mar 2023 8,552 posts	0 Fenland Flier Ruddy hell J2R great you survived the heart attack and that you're able to exercise after it. Your approach is very sensible and a great way to attempt to retain your fitness and a great base to return to your great running.
Daz Love Mar 2023 4:55pm, 23 Mar 2023 1,635 posts	0 Daz Love Sorry to hear that J2R but great to to hear it was limted damage.
Daz Love Mar 2023 4:56pm, 23 Mar 2023 1,636 posts	0 Daz Love Any idea on the cause as you are fit as a fiddle for your age (certainly based on your running)

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Maintained by Elderberry

Everything you need to know about training with a heart rate monitor. Remember the motto "I can maintain a fast pace over the race distance because I am an Endurance God". Mind the trap door....

Gobi lurks here, but for his advice you must first speak his name. Ask and you shall receive.

A quote:

"The area between the top of the aerobic threshold and anaerobic threshold is somewhat of a no mans land of fitness. It is a mix of aerobic and anaerobic states. For the amount of effort the athlete puts forth, not a whole lot of fitness is produced. It does not train the aerobic or anaerobic energy system to a high degree. This area does have its place in training; it is just not in base season. Unfortunately this area is where I find a lot of athletes spending the majority of their seasons, which retards aerobic development. The athletes heart rate shoots up to this zone with little power or speed being produced when it gets there." Matt Russ, US International Coach

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