ATC 222: Night Running Gear, Hormones and HRV, The MAF ‘Run-Walk,’ Posterior Knee Pain and More

November 11, 2016
play 2x
-:--

Sponsor:

If you’re looking for that extra bit of support to build a richer, fuller, healthier life head to Life Post Collective, an “inner circle community” created by host Tawnee Prazak where she shares her expertise on holistic health, wellness, nutrition, fitness and more, and helps you on your path to optimization. Right now you can join Life Post Collective for just $1 for the first month; use the code “holiday2016” when signing up. See you at LPC, where you will enjoy direct access to Tawnee and a like-minded community all working toward common goals. 

Sponsor:

This episode is brought to you by Generation UCAN Superstarch, the incredible fuel of choice for endurance athletes and health enthusiasts looking for burn more fat for fuel, optimize sports performance and keep blood sugar in check. EP fans get 15% of UCAN, shop now. You can also use the code “enduranceplanet” if you’re shopping at generationucan.com for that 15% discount. Join the revolution. You can burn more fat for fuel. Oh, and be sure to check out UCAN’s new bar made with coffee beans!

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?

 

One Comment

Add your thoughts

Your email address will not be published. Required fields are marked *


GFS Logo