Hi Johnny - I've decided to try it on three runs a week as well. Mainly because I had a failed attempt 5 years ago (aged 40) due to over training when trying to stick to someone else's schedule instead of getting enough rest.
And by the way I'm 'only' up to 90 mins long run but still slightly ahead of schedule on building up my mileage!
Hi L8 starter. I got your e-mail thanks,so here goes.
First the 180 formula doesn't attempt to predict max heart rate but does aim to train below anaerobic threshold as opposed to at it. Either method will work but, according to Maffetone's book, his way is more efficient because it also includes hard anaerobic workouts, after you build your base fitness. I can't see why you shouldn't try to keep below 131 as you have been training regularly, until very recently.
The most important point that I discovered using his formula as an (ex) triathlete is that it is much harder to work your ticker up to 131 (for example) on a bike than it is running. Consequently, you will be running more slowly to start with but be patient and get out on your bike to relieve the frustration. You will soon speed up!
Here are my top tips:- Tip 1 - Work on your swimming efficiency. Count strokes per length. (Total Immersion by Terry Laughlin is excellent for a full explanation of why powering down the pool doesn't make you any quicker - just really knackered).
Tip 2 - Do a two hour bike ride or more if possible. This is the main part of an olympic so you need to be bike fit. Stick to the HRM and eat and drink on the move. If you have a racer get a proper track pump and inflate those tyres. Mine run at 130 - 140 psi (do check first, cos they can explode if you over do it!) and this helps you go quicker plus you can feel every small bump in the road!
Tip 3 - You will always have wobbly legs on the run but I used to do a few brick sessions which really do help with this. However, for 10K you should build up to be able to run for an hour and a half once a week. I went over this and I think it's counter productive in terms of developing speed.
You don't say how much time you have to train? Six sessions are ideal if you can manage them. In order of importance, but not on consecutive days, they are: 1. Long bike ride 2. Long run 3. 45 minute minimum continuous swim 4. Swim 100m, 50m & 25m intervals for an hour max 5. recovery bike (will be intervals later) 6. recovery run (ditto). 7. Rest day.
In other words, if you can only train three times a week do sessions 1,2 & 3. And take a gap day between each.
From your posting I think that you aren't necessarily running out of steam on the run because of your running ability - if that makes sense? It's what comes before that really counts.
Dear Pudsey I have to say first off - I'm not a swimming coach neither am I particularly quick - even now I can only manage about 1.35 for a 100m and 26 - 27 mins for 1500m in a triathlon.
However I am much more efficient than I was a few years ago when I was totally f@@cked after 6 lengths :-). My stroke count is now down to 14-15 strokes per length from about 25.
IMHO that is the way forward - becoming more efficient first. To do this you need to be balanced in the water i.e. long and flat and you don't really need much of a leg kick. Just enough for balance.
Holding floats and pull-bouys will not help to teach you to get balanced and streamlined. However pull bouys are ok for working on your arm stroke occasionally.
For leg kicking the best way is float horizontally on your side and extend your bottom arm (depending on which side you are facing) then kick up the pool. It mimics what you do when you swim and gets you balanced.
Terry Laughlins book Total Immersion has the full details - I found it very useful. regards