Heart Rate Training - a Simple Solution to a Faster Marathon

I’m a believer in heart rate training.  I first decided to go that route after reading about Pricilla Welsh, who at the age of 39 represented the U.K. in the first women’s marathon at Los Angeles in 1984.  While she did not win, she ran a remarkable race and became an inspiration to women athletes.  Being 50, I was interested to learn about her training methods.  They were simple.  She generally ran 3 hard days per week.  2 days at 80% HR (I use heart rate reserve calculations) and one day at 70% HR for 2 ½ hours.  The other day were recovery runs.  She says 10 weeks or this and your pace will improve substantially.

How well does this work?  At the time I had a recent 3:13 PR at St. George and would run a 20 miler at about 8:10/mile and a 13 miler closer to 8:00/mile.  Those times dropped to 7:35/mile and 7:02/mile, respectively.

Meanwhile, if you are looking for something to try that seems to work well particularly for older runners, this might be the ticket.  Give it about 5-6 weeks before you start seeing big improvements.

Last Thursday I began a new round of heart rate training.  I will let you know how it goes.  If you try it out, let me know how it goes for you.

 

 

NYC Marathon Runner Race Discount

NYC Marathon Full Recover Act, a discounted marathon on Sunday, Nov. 11th.

Bummer, yes.  Our pain is felt by everyone.  I spoke with Steve Looney this afternoon about it and he wanted to help.  While he can’t get you any refunds, he is willing to give an exclusive discount to the Fort Worth Marathon to anyone who had been registered for NYC.   

The race is next Sunday, November 11, 2012.    

·         You are already in shape and ready to run

·         The race is local (James, let me know if you need a place)

·         A flat, pretty fast course without all those pesky crowds

·         A killer post party

·         The discounted fee is just $80

http://fortworthmarathon.org/

I am doing it.  The weather seems good (at least no hurricanes).  To get the rate, you need to stop by his office to register (no-online) and bring your NYC registration book to get the rate.

5358 West Vickery Boulevard
Fort Worth, Texas 76107
817-731-MASO (6276)