It starts tomorrow... i hope

this might be a long one -- grab a seat, and maybe a cup of coffee or tea if you're interested in reading further.  

Yesterday's post was after a mentally tough run, physically draining, with noticeable frustration.

But it's during those moments that I think the most, spurt out my verbal diarrhea, get awesome tips, comments, encouragement and advice from blogland, and get motivated.  Thanks to everyone who commented and gave me ideas!  In my research of heart rate training, I came across the following article by Mark Allen, 6 Time Ironman World Champion.

Working Your Heart
The secret of training smart

How hard do I have to workout? How far do I have to go? I workout 2 hours every other day of the week and I still can't lose those last 10 pounds. Why do I keep getting injured when I try to run? These are all questions and comments people make about their training that seems to have no simple solution.

I want to give you that solution. It's called a heart rate monitor. Whether your goal is to win a race or just live a long healthy life, using a heart rate monitor is the single most valuable tool you can have in your training arsenal of equipment. And using one in the way I am going to describe will not only help you shed those last few pounds, but will enable you to do it without either killing yourself in training or starving yourself at the dinner table.

I came from a swimming background, which in the 70's and 80's when I competed was a sport that lived by the No Pain, No Gain motto. My coach would give us workouts that were designed to push us to our limit every single day. I would go home dead, sleep as much as I could, then come back the next day for another round of punishing interval sets.

It was all I knew. So when I entered the sport of triathlons in the early 1980's, my mentality was to go as hard as I could at some point in every single workout. And to gauge how fast that might have to be, I looked at how fast the best triathletes were running at the end of the short distance races. Guys like Dave Scott, Scott Tinley and Scott Molina were able to hold close to 5 minute miles for their 10ks after swimming and biking!

So that's what I did. Every run, even the slow ones, for at least one mile, I would try to get close to 5 minute pace. And it worked...sort of. I had some good races the first year or two, but I also suffered from minor injuries and was always feeling one run away from being too burned out to want to continue with my training.

Then came the heart rate monitor. A man named Phil Maffetone, who had done a lot of research with the monitors, contacted me. Phil said that I was doing too much anaerobic training, too much speed work, too many high end/high heart rate sessions. I was forcing my body into a chemistry that only burns carbohydrates for fuel by elevating my heart rate so high each time I went out and ran.

So he told me to go to the track, strap on the heart rate monitor, and keep my heart rate below 155 beats per minute. Maffetone told me below this number that my body would be able to take in enough oxygen to burn fat as the main source of fuel for my muscle to move. I was going to develop my aerobic/fat burning system. What I discovered was a shock.

To keep my heart rate below 155 beats/minute, I had to slow my pace down to an 8:15 mile. That's three minutes/mile SLOWER than I had been trying to hit in every single workout I did! My body just couldn't utilize fat for fuel.

So for the next four months I did exclusively aerobic training keeping my heart rate at or below my maximum aerobic heart rate, using the monitor every single workout. And at the end of that period, my pace at the same heart rate of 155 beats/minute had improved by over a minute. And after nearly a year of doing mostly aerobic training, which by the way was much more comfortable and less taxing than the anaerobic style that I was used to, my pace at 155 beats/minute had improved to a blistering 5:20 mile.

That means that I was now able to burn fat for fuel efficiently enough to hold a pace that a year before was redlining my effort at a maximum heart rate of about 190. I had become an aerobic machine! On top of the speed benefit at lower heart rates, I was no longer feeling like I was ready for an injury the next run I went on, and I was feeling fresh after my workouts instead of being totally exhausted from them.

So let's figure out what heart rate will give you this kind of benefit and improvement. There is a formula that will determine your Maximum Aerobic Heart Rate, which is the maximum heart rate you can go and still burn fat as the main source of energy in your muscles. It is the heart rate that will enable you to recover day to day from your training. It's the maximum heart rate that will help you burn those last few pounds of fat. It is the heart that will build the size of your internal engine so that you have more power to give when you do want to maximize your heart rate in a race situation.

Here is the formula:

Take 180
Subtract your age
Now we need to adjust this number based on your current level of fitness. Make the following correction as it applies to you:

If you do no working out subtract another 10 beats
If you workout 1-2 times a week subtract 5 beats
If you workout 3-4 times a week leave the number as it is.
If you workout 5 or more times as week and have done so for a year or more, then add an additional 5 beats to that number.
If you are about 60 years old or older OR if you are about 20 years old or younger, add an additional 5 beats to the corrected number you now have.

You now have your maximum aerobic heart rate, which again is the maximum heart rate that you can workout at and still burn mostly fat for fuel. Now go out and do ALL of your cardiovascular training at or below this heart rate and see how your pace improves. After just a few weeks you should start to see a dramatic improvement in the speed you can go at these lower heart rates.

Over time, however, you will get the maximum benefit possible from doing just aerobic training. At that point, after several months of seeing you pace get faster at your maximum aerobic heart rate, you will begin to slow down. This is the sign that if you want to continue to improve on your speed, it is time to go back to the high end interval anaerobic training one or two days/week. So you will have to go back to the NO Pain, NO Gain credo once again. But this time, your body will be able to handle it. Keep at the intervals and you will see your pace improve once again for a period. But just like the aerobic training, there is a limit to the benefit you will receive from anaerobic/carbohydrate training. At that point, you will see your speed start to slow down again. And that is the signal that it is time to switch back to a strict diet of aerobic/fat burning training.

Keep your interval sessions to around15-30 minutes of hard high heart rate effort total. This means that if you are going to the track to do intervals do about 5k worth of speed during the entire workout. Less than that and the physiological effect is not as great. More than that and you just can't maintain a high enough effort during the workout to maximize our benefit. You want to push your interval making each one a higher level of intensity and effort than the previous one. If you reach a point where you cannot maintain your form any longer, back off the effort or even call it a day. That is all your body has to give.

This is what I did to keep improving for nearly 15 years as a triathlete. It is also the training the Lance Armstrong's coach put him on to recover from his cancer treatment when they saw that he could not handle the high end training anymore. And although it was contrary to what most cyclists do to prepare for the grueling Tour de France, it was what enabled him to capture the title there for the first time in 1999.

Best of luck!

Mark Allen

It makes sense!  I'm committed!  I have a renewed excitement -- a complete 180° from where I was yesterday, I'm gonna try it.  I figure I can keep on with the same training plan (in terms of distance) I've been following for the 30k, but concentrate and remain disciplined to keep my heart rate in the aerobic zone.  The time it takes me to complete the same distance may be substantially longer in the short term as my pace will have to decrease significantly as he describes in the article; I'm prepared to accept this... even if it means that I'm at the pace of a slow crawl.

I've been playing around with numbers, and here's the calculations so far.

Mark Allen's Formula
180-31 = 149 + 5 = 154 bpm

Predicted max
220-31 = 189 bpm
x60% = 113.4 bpm
x80% = 151.2 bpm
x85% = 160.5 bpm

actual maximum tested last year 196 bpm
x60% = 117.6 bpm
x80% = 156.8 bpm
x85% = 166.6 bpm

There's a few other formulas out there that I want to use to compare but I don't yet know my resting heart rate, so I will try to remember to check tomorrow morning once I wake up.  As you can see from the above, there are a degree of variance among the different methods, but still somewhat kinda close.

Looking back at Garmin Training Center and my previous runs... the closest I've gotten to my aerobic range recently, while running, was an average of 162 bpm -- not quite low enough.  It was a s-l-o-w treadmill run with speed at 5.0 or 5.5 mph if i remember correctly.  A steady 8 mile run, which felt like it took forever, but for the first time ever, I ran the full distance.

I seem to have a much easier time staying in "the zone" when cycling.

I think that part of the excitement is that I had an 'a-ha' moment.  If most of my training has been in the anaerobic range based on all the numbers, I'm more constantly burning carbohydrates rather than fat.  Looking back at my previous post which outlines my goals, I want to reduce my body fat %, so in theory, this should also help me achieve that goal too!  I feel like while I'm running enough, I'm not making the progress I had hoped and expected -- perhaps this could be a factor... I'm probably rarely in the 'fat burning zone' because I quickly have an elevated HR.

Now, as far 'hoping' that this starts tomorrow -- the S word might stand in my way.  It's become a bad word in some of the northern parts, but yes, snow; sorry, it had to be said. Although a fresh layer of snow will undoubtedly aid in slowing down my pace as I've recently discovered, I'm not sure it will be in my best interest to concentrate on so many things all at once, like staring at the sidewalk or road ahead for any ice, slippery patches, and then Garmin, to make sure I'm in the 'zone'.  I can see something really bad happening; I am working with limited resources after having part of my brain removed, you know. LOL.  If running outside isn't the best option for tomorrow, I'll see how the roads are to head to the gym for a treadmill run instead.

Ok, I know this is a long post, even I'm tired now. But I'm sure it didn't take me as long to type this as it would've taken Glaven.  :o)       there. he now has a nose if you need to copy and paste any further emoticons LOL