I have noticed numerous refs to Lydiard and the 100MPW
ascent.
Has anyone used Phil Maffetone's 180 program?
Just asking.
Thanks.
I have noticed numerous refs to Lydiard and the 100MPW
ascent.
Has anyone used Phil Maffetone's 180 program?
Just asking.
Thanks.
Maffetone's 180 method is basically a way of determining what he considers as the optimal aerobic stimulus. It is fine for general aerobic conditioning, but alone it will not make someone rach their upper conditioning levels needed for top performance.
If you haven't seen or heard of Dr. Phil Maffetone's MAP (180 method) it goes like this:
180 minus your age is the ideal maximum aerobic funtion pace. If you are more experienced you add 5-10 beats. If you are less experienced or returning from sickness, you subtrack 5-10 beats per minutes. For example, a fit, healthy 30 year old runner would train at 150 beats per minute to 160 beats per minute.
Like any mono-paced method, it has drawbacks. I do believe the Phil asserts to those he tests and consults that faster paces are useful once one has devloped maximum aerobic function to high levels. Tinman
Glad I came across this. Presently am on this as per advice from chiro who is looking after some chronic injuries.
Still, for me 180-my age gives me HR of 122. Find this extremely slow, almost walking pace for me. HR up to 129 gives me a pace which after 15 min. allows me to warm up.
This may be a solution for me to recover properly.
Thinking when I progress to 45 min. - 1 hr. runs it may be a sensible to gradually come back. I have been an intense runner for over 35 years, a lot of training probably at 88% - 90% of HRM. Produced results but also chronic, lingering injuries.
The principle here is I will in time, be able to proceed at a faster pace but with the same low HR.
Is this true? What do you think? Anyone??
Please weigh in on this.
Chris.
The whole MAP portion is only one part of the puzzle.
He also says that one to two times a week you should do either downhill repeats or downhill runs on a hill that is not too steep and to focus on turning over while maintaining your aerobic HR.
After you plateau on the MAF test then you can introduce faster running.
More info can be found in his book Training for Endurance and at the following sites:
http://www.rrca.org/publicat/slowdown.html
>>>The principle here is I will in time, be able to proceed at a faster pace but with the same low HR.<<
After reading through those links, looks like I might be able to.
For me, making 3 - 4 months totally aerobic at an effort much easier than I ever thought. Hmm, no weight lifting, means the same as no yard work or make it light work? Probably not.
Still finding this method hard to do as it encompasses a lot of things I do during the day. Cycling as my mode of commuting, have to make the rides easy or easier. My sessions on the elliptical trainer are much slower too.
Hiya Gonzo :O) My hubby is well read on Maffetone and has 3 of his books, he seems to have alot of sense when it comes to training and especially diet, I could probably stand to incorporate alot of his ideas into what I consume...
Ye cats this is an old thread, dearie. I haven't bothered with a HRM as yet. I have had this chronic back issue, stemming from some 'muscle group that is holding tension' in my sacroilliac. Sigh.
Age. Arrrrrr.
Anyway I will be trotting (or attempting to trot through) a 5.2-miler tomorrow, however snow is in the forecast.
We shall see what we shall see.
NARNIA is in the theatres and of course I must attend soon.
A couple of we olde folkes were talking at a post Thanksgiving run about the sound effects our bodies make when we get up in the AM. I won with the story about how I got up one sunny summer AM, put both feet on the floor & heard them both make audible, but painless, SNAP!-sounds.
They were loud enough to wake up my late, great Scottie who walked into the room to determine if I had some bones for him to chew or something. He stared at me, saw none, then walked back to his sleep spot. Loyalty, yeah right.
Actually I'm as serious as a heart attack when I'm posting here about the Maffetone principle and looking for information & opinions.
Hope your sacroiliac gets better, hmmmm the way you describe your injury sounds like it could be my problem too...
>>>I have had this chronic back issue, stemming from some 'muscle group that is holding tension' in my sacroilliac.<<<
A massage therapist hit the spot literally (I was having a free massage after a race ealier this year) and I almost flew off the table when she said: "What's this?"
Yikes.
She described it as a 'very hard' spot, then said "your body seems to hold tension at that location". One of my friends said my face got "very red" when she was trying to work that location.
"I'm not sure what to do here" she intoned.
Next time try lying on your stomach.
Beavis wrote:
Next time try lying on your stomach.
Oh Gawd!! Go train like the Kenyans do that'll wipe your smile off huh?
Bump
That is So Funny. Heh heh heh heh heh...heh heh heh...heh
heh heh...
Gonzo thats funny :O)while at the same time I feel for you with the SI stuff. I have been seeing a good Chiro who helped unlock all the extreme tightness, I also seem to hold alot of stress in that area.... He also said try getting off all Dairy for a month and see how I felt, amazingly alot of the pain and tightness has gone, so I am keeping things like cheese extremly limited in my diet. A good therapist can help loosen the lower back, my hubby and I are planning on going to Massage Therapy School to try and help athletes and especially runners, I am sure we will end up working on alot of tight backs, it seems par for the course in the running realm.....
Gonzo4.0 wrote:
A massage therapist hit the spot literally (I was having a free massage after a race ealier this year) and I almost flew off the table when she said: "What's this?"
Yikes.
She described it as a 'very hard' spot, then said "your body seems to hold tension at that location". One of my friends said my face got "very red" when she was trying to work that location.
"I'm not sure what to do here" she intoned.
Bump
No dairy products for a month? Pourquoi?
Gonzzzzzzzzzzzzo.. so yes, this dairy thing is a result of my Chiro working on adjusting my back and telling me my severely locked up SI joint and tenderness could be a sensitivity to dairy products. For 2 weeks I resisted this notion as I like cheese and yoghurt... then Chiro guy says "you need to get off dairy" so I decided to follow this advise and voila I have been off milk stuffs for well over a month and back pain and tightness greatly diminished. I would say be your own guinea pig and give it a whirl, you have nothing to lose and it would be nice to get out of the woods with back pain right dude? :o)
Gonzo4.0 wrote:
No dairy products for a month? Pourquoi?
Bump....lets talk about the Maffetone principle, please
Actually the Maffetone book did address diet as well...ahhh...that's a sore topic...we have someone on our local forum claiming living on strictly a raw diet, no cooked stuff whatsoever, no coffee, beer even, has greatly improved his running.
No wheat, bread, milk, red meat especially..
Errrr...yes ma'am.