ATC 222: Night Running Gear, Hormones and HRV, The MAF ‘Run-Walk,’ Posterior Knee Pain and More
November 11, 2016
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On this episode of Ask the Coaches with Tawnee and Lucho:
- What is MAF? Explanation for new listeners and a refresher for loyal fans. Tawnee and Lucho each give their definition of MAF.
- Equipment recommendations for nighttime (or early morning) running/workouts to remain visible and safe?
- Do the MAF “run walk” or stick to steady state?
- “When you’re running at MAF best to stay steady-state or speed up until you hit your ‘max’ at which point you slow down and walk HR is settled, and repeat?”
- “Would it be better to train at a slow and steady pace at MAF, or closer to average marathon race pace (slightly faster) with the inevitable breaks of slowing down to keep HR below MAF?”
- “Do you have to run continuously at MAF HR to get the benefits or is run then walk to remain at/below MAF giving the same effect?”
- When is the MAF run-walk combo acceptable?
- Don’t try to bargain to run harder than you should be if using MAF – if you need to stick to slower steady state to develop the base, so be it!
- For master’s runners: why you may want to consider scheduling workouts that take you over MAF in training to work the high-end fitness.
- Is there a correlation between menstrual cycle hormonal fluctuations and HRV?
- Is there a correlation between perimenopause and HRV?
- Research-based evidence to clear up hormones and HRV question; a couple links to what is quoted by Tawnee:
- MAF is plateauing, what next? In 28 months, MAF dropped from 12min/miles to 8:25min/miles. Time to incorporate intensity, where to start?
- Gradually adding intensity, a la Lucho
- How segueing into more intensity can boost your MAF pace (but only do this is you’ve spent time building your MAF base!).
- Posterior knee pain? Getting “mysterious” pain in the back of the knee during running that no one can diagnose–help?
- Which type of professional to seek out for help on fixing biomechanical & injury issues
- Common posterior knee issues: popliteal tendinitis, popliteal muscle inflammation, Baker’s Cyst, weak hamstrings and/or glutes, etc.
- 31 y/o female struggling with chronically high HR of 175 no matter what pace she’s running (from 6:30 to 10:30, HR is high!). What’s up with that?
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