#206: Heart Rate Training Demystified

unnamed-3Buckle your seatbelts, this episode is one heck of a ride, with Dimity joining Sarah to welcome on mother/coach/walking-Wikipedia Mary-Katherine “MK” Fleming to talk about heart rate training for runners. Fast-talking, caffeinated MK tells why slowing down in training might just be what you need to run stronger and faster in races—and feel great along the way. Hear how heart rate training, under the guidance of MK, enables Dimity to finally be able to run more than three times per week without getting injured. Laugh along with Sarah and Dimity when MK uses her cousin Bubba and his soupped-up Bonneville as an analogy for heart rate training. Find out what pickups and surges are, and how they figure into workouts. Oh, and find out what type of “homegrown” store Sarah wants to pay a tourist-attraction visit to.

Reminder: Registration for Train Like a Mother Club Heart Rate Challenge opens April 18. The 20-week plans will prepare you for a half-marathon or a marathon with 6 weeks of base building, then 14 weeks of more specific training. There will be nine “waves” of groups, so race dates can be anywhere from September 24/25 to November 19/20. In addition to the usual features of the Train Like a Mother Club—awesome swag, private Strava Clubs and Facebook pages; exclusive podcasts; accountability galore—Dimity has a few exclusive offerings up her (wicking) sleeves. It’ll all be unveiled onMonday, April 18 when registration opens!

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27 responses to “#206: Heart Rate Training Demystified

  1. I listened to this podcast last night and am inspired. I have recurring achilles tendon issues that have forced me to take breaks from running over the last year, but after a few months off I’d like to get back out.

    I went on a little “test run” this morning to see just how slow I’d be going with 140 bpm. Well, I shouldn’t call it a run because I averaged 17:30 miles. Any running was really 10-30 second light jogs followed by a few minutes of walking.

    I’ve never been fast, but I’m used to doing ~30 minute 5ks & 2:30 half marathons.

    Does it get better? Is there a beginning beginner training plan to follow? Seems like training for a half marathon at this point is a distant goal (haha).

  2. I was listening to this podcast during a massage (I hate spa music – too many birds!) and kept giggling at MK’s enthusiastic coaching. I “retired” from my attempts at running after too many injuries over the three years I tried. But man, MK is making me want to try again. The part about warming up the tendons and ligaments to do their jobs really resonated with me. Could I really run without screaming calves and creaky ankles? Will there be a TLAM HRM club for beginners? Does that even work? Or do people need to have done a half first?
    I do have a Polar heart rate monitor – and as a “gifted” girl I can say that the strap is not an issue. The monitor itself rubbed me raw a few times in the summer so definitely use Body Glide!

  3. Listened to the podcast this afternoon .. I’m thrilled for this one. I tried heart rate training last year, but between not being able to join my BRF for runs AND feeling like I was getting nowhere, I threw in the towel. This TLAM club is just what I need – I need a tribe to hang with, I need a guide, and I need some numbers to track my improvement over time. Excited for tomorrow – JUST TAKE MY MONEY ALREADY!!! 🙂

  4. You’ve sold me, MK. No, I totally agree a half is a full race. I told myself I wouldn’t do another full until the whole family was ready…and the TLAM book says don’t start one with a new job, so that nixes that. 😉 I’ve started thinking about it recently, but that probably means it’s a training year away! 🙂 I’ll probably give your Half plan a go, though. I am a seasoned half runner and am excited to explore something new that will bring progress in a healthy way. I appreciate you writing back. You don’t mince words. I love it. (If I close this comment and question marks appear in odd places, I swear it wasn’t my fault.)

  5. I am so excited by this! I ran my first half in November using the AMR 1/2 challenge/training plan and found it incredibly helpful. I even beat my goal time by 4 minutes. However, I broke my fibula in December. I started swimming when I transitioned from the hard cast to the soft cast and have just started rehab so know that I don’t want to push it too quickly. My thought was to join one of the late waves figuring that 8 or 9 weeks out might be a good time to start back – with all the proper official approval, of course. Does this sound doable? I don’t have a particular race in mind but have been thinking that a fall race might not be out of reach.

  6. I was so excited to hear this podcast!! I have always wanted to try HR training, but I haven’t pursued it. I can definitely see myself joining this challenge because of the guidance & support! And I completely concur about never having run a truly slow-paced run. I think I run in the grey A LOT. Anywho, can’t wait!!!

  7. I loved this podcast so much. I have so many questions. First, can I use this method of training while maintaining my goal of running 2016 miles in 2016? This means that I have to average 5.5 miles per day. I will be racing in several 1/2 marathons and/or 10 k races so I will be able to make up for any shorter mile training days but I don’t want to get to far off that average. Would it make sense to use this method to train for a 1/2 instead of the full or try it out first for a 1/2 then pick up again for the full. So many questions.

  8. I loved this too. My problem is that whenever I try to introduce more speed than once a week or so…like on my long runs, my hip/piriforus acts up. I would like to up my mileage and not get injured but also qualify for Boston. My marathon last year was 4:15…how much time would I have to take to work up to a faster marathon. By running so slow most of the time…how long about does it take to start to get faster. Such a great podcast! The prospect of getting faster and not be injured is very appealing!!!!

  9. So I have just a few more questions. I work as a group fitness instructor and the big problem I face with most training plans is having the energy to teach my classes and do my runs. Do you think HR training would help with this or at least work with this? I can’t just not teach for a few months as this is the money that pays for the fun stuff. Also do you know how/if it would work with Galloway for long runs. I love running with the group and can run slow with them doing 90/30 intervals but I have a really hard time going long alone.

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