HEART RATE 102: BAG OF SPEED, MAY-JULY 2017

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  • Heart Rate 102
  • heart-rate-102-first-worst

HEART RATE 102: BAG OF SPEED, MAY-JULY 2017

$55.00

 HEART RATE 102: BAG OF SPEED

Heart Rate 102 runs through most of 2017.
Find all the registration dates and waves here

The Heart Rate 102 Plan is suitable for any runner who has recently completed any of the Heart Rate plans and wants to build strength and speed before focusing on a spring race. If you have not done Heart Rate 101 or one of the 20-week heart rate-based race plans, we’d kindly request you redirect yourself so that you have the knowledge and cardiovascular base necessary to complete Heart Rate 102.

The focus of Heart Rate 102 is integrating running and strength elements which, when combined with a wide cardiovascular base (developed in Heart Rate 101 or a HR race plan), make you stronger, faster, and more injury-proof. You’ll be doing high knees and short sprints, squat jumps and longer intervals, among other fun things. This is a challenging plan, but also a really rewarding one.

There’s also some internal development we are cultivating in 102. Namely, pace regulation and body familiarity. We prescribe the workouts in good detail, but we also ask that you pay close attention to how you feel and what you’re getting in each workout. Do you need 15 or 25 minutes of warm-up before a hard workout? What about cooldown? Do you know how your various running gears feel, both mentally and physically: all-out running vs. 10K pace vs. easy effort? What if we took away your GPS? Would you still know them? (Don’t worry: We won’t do that…yet.)

On this plan, you will be running five days a week, with an option of a sixth day for an easy 30-minute jaunt or an easy cross-training session. Two or three days a week, you’ll have a workout that with demanding portions that don’t have a heart rate cap; those workouts are topped with accelerators and a strength circuit that is just a titch tougher than the SSSCs. One day a week, you’ll have an easy 30-minute jaunt. The weekday runs are no longer than 60 minutes, and the long run on the weekend starts at 55 minutes and tops out at 105 minutes.

In the first week, you’ll run 3 hours, 55 minutes over the course of five workouts; in week seven, the biggest week, you’ll be at 5 hours, 40 minutes over five workouts. (Yes, the sample weeks look confusing, but trust us: The program is most definitely not. It's actually really interesting and fun!)

heart-rate-102-first-worst

You can complete Heart Rate 102 without a goal race at the end of the 8 weeks, or you can run opt to run a 10K at the end of eight weeks—or shortly thereafter. This isn’t a 10K plan, per se, but you will definitely be able to blast through 6.2 miles after eight solid weeks of strong training.

You need to wear a heart rate monitor with a chest strap for every run and keep your beats per minute within the ranges prescribed in each of the workouts. This is particularly important on the easy effort and recovery runs, because the other runs are fairly demanding, and will require the oxygen-saturating recovery that jogging provides; slower runs heal lubricate and heal your joints and are crucial to training at high levels.

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Product Description

FAQs

  • The Heart Rate 102 Challenge includes:

    An 8-Week Training Plan. Designed by Coach Mary-Katherine (MK) Fleming, the Heart Rate 102 Training plan is suitable for any runner who has already completed Heart Rate 101 or a 20-week heart rate-based plan. If you have not done Heart Rate 101 or one of the 20-week heart rate-based race plans, we’d kindly request you redirect yourself so that you have the knowledge and cardiovascular base necessary to complete Heart Rate 102.

    On this plan, you will be running five days a week, with an option of a sixth day for an easy 30-minute jaunt or an easy cross-training session. Two or three days a week, you’ll have a workout that with demanding portions that don’t have a heart rate cap; those workouts are topped with accelerators and a strength circuit that is just a titch tougher than the SSSCs. One day a week, you’ll have an easy 30-minute jaunt. The weekday runs are no longer than 60 minutes, and the long run on the weekend starts at 55 minutes and tops out at 105 minutes.

    In the first week, you’ll run 3 hours, 55 minutes over the course of five workouts; in week seven, the biggest week, you’ll be at 5 hours, 40 minutes over five workouts.

    You can complete Heart Rate 102 without a goal race at the end of the 8 weeks, or you can run opt to run a 10K at the end of eight weeks—or shortly thereafter. This isn’t a 10K plan, per se, but you will definitely be able to blast through 6.2 miles after eight solid weeks of strong training.

  • Miles of Resources. Your registration gets you access to the Train Like a Mother private site, where you’ll find helpful articles; video demonstrations of strength training moves, foam rolling routines, and running drills that are totally doable (read: less than five minutes! truly!) and will keep you running strong and injury-free; and plenty of other tips and tricks to compliment your heart rate-based training.

  • Exclusive Train Like a Mother Podcasts. We’ll answer individual training questions—and entertain you on your runs. Your first podcast will be a Heart Rate Training 101, which will explain many of the tenets you’ll use in this program. After that one, we’ll check in regularly to answer questions, help you thrive. As always, no question is too basic or TMI.

  • Accountability—and Camaraderie—Galore. In addition to Train Like a Mother Club, you’ll be invited to join a private Heart 102 club on Strava, where you can track your miles, and a private Heart Rate 102 Facebook page, where you’ll quickly find an army of (funny, empathetic, inspiring) #motherruner teammates. You’ll share training tips, stories of good runs and bad, cheer each other on, and push each other out the door. Momentum comes from teamwork, and these Challenges roll on some serious #motherrunner momentum.

  • A Training Peaks Account. This comprehensive training tool will help you chart the nearly daily growth of your endurance base. It also sends you a daily email with your workouts for today and tomorrow so you can plan accordingly.

  • Best.Swag.Bag.Ever. As part of your registration, you will receive a package stocked training essentials, including a tube of Nuun, packets of GU, a pair of Balega socks, and samples of SweatX sports detergent. (Shipping of $6.50 on U.S. orders and $15 for international orders will be added to your registration at checkout to cover the cost of getting these goodies to your mailbox.)

  • Expert, Accessible Guidance. We’ll pop in via email weekly and host a weekly Q+A on the Facebook page. If you hit a big speed bump, we’ll happily help you on an individual basis.

 

FAQs

  • When does Heart Rate 102 run?
    It’s an eight-week program that runs through most of 2017. Find the full list of registration dates and waves here.

  • How will heart rate-based training help me become a better and faster runner?
    The plans dial in —or simply develop—an endurance base, which will help your running economy skyrocket and make you a capable, strong, injury-free runner. Think of a pyramid; the wider its base, the higher its apex can be without tipping or crumbling. Same with running: the wider your endurance base, the higher or faster you can run.

    Unfortunately, developing the endurance base is the process most non-elite athletes skip when decide to train for a half- or full marathon. They substituting other activities for easy runs or take the “easy” out of their easy runs. Either way, they don’t get the physiological benefit they need to finish the race feeling strong and healthy.

    Most runners devote a lot of energy looking for the Magic Workout, believing it’s something that involves the track and/or really challenging paces. There is some magic in pushing your paces, but only—and this is a big ONLY—if your body has a developed endurance base and is ready for the more intense work.

    I—MK—know plenty of runners who have been logging miles for decades in search of the Magic Workout and can’t figure out why they repeatedly get injured or continually getting slower, despite putting in more and more effort.

    Their Magic Workout isn’t more effort or speed. It’s the easy effort run with a heart rate cap. Over time, those easy miles allow your body to magically transform into a cardiovascular beast—and that is when the true magic can happen.

    Heart Rate 102 builds on the beast that you already are, and focuses on strength and speed to set you up for a sweet spring training cycle.

    (Dive deeper into the physiology of and my perspective on heart rate-based training here.)

  • How do I know if this is the right plan for me?
    The Heart Rate 102 Plan is suitable for any runner who has recently completed any of the Heart Rate plans and wants to build strength and speed before focusing on a spring race.

    The focus of Heart Rate 102 is integrating running and strength elements which, when combined with a wide cardiovascular base (developed in Heart Rate 101 or a HR race plan), make you stronger, faster, and more injury-proof. You’ll be doing high knees and short sprints, squat jumps and longer intervals, among other fun things. This is a challenging plan, but also a really rewarding one.

    There’s also some internal development we are cultivating in 102. Namely, pace regulation and body familiarity. We prescribe the workouts in good detail, but we also ask that you pay close attention to how you feel and what you’re getting in each workout. Do you need 15 or 25 minutes of warm-up before a hard workout? What about cooldown? Do you know how your various running gears feel, both mentally and physically: all-out running vs. 10K pace vs. easy effort? What if we took away your GPS? Would you still know them? (Don’t worry: We won’t do that…yet.)

    You need to own a heart rate monitor with a chest strap, and you need to wear it all the time while training. The majority of your time, you’ll be training with a heart rate <140. Check out a range of suggestions from Polar, super accurate and reliable heart rate monitors.

  • Do I need other equipment for this plan?
    We have optional super short routines that involve a BOSU and resistance loops. While they are not mandatory, they are crazy helpful in building glute strength (BOSU) and hip stability (resistance loops)—two areas that are usually lacking in #motherrunners and are the root of many running injuries. If you don’t have access to or funds for a BOSU, don’t sweat it; resistance loops are adequate and are much more affordable. (You can also look for a used BOSU on craigslist, a used sporting good store or at garage sales.)

    We also recommend having a firm foam roller; the more dense it is, the better. (But we admit: It will be a little painful the first few sessions!) Our first choice is the TriggerPoint Grid X.

  • I am constantly injured. Why will heart rate-based training help me stay healthy?
    Muscles have memory, but tendons and ligaments do not. I—MK— see runners going too fast all the time who swear to me, they, “feel FINE!” Perceived effort can be shaded so many ways; the heart rate cap will keep you honest and keep your easy effort days easy. This in turn will prevent you from letting those muscles that feel FINE push your tendons and ligaments beyond their breaking points, leaving you with a roaring case of plantar fasciitis, IT Band Syndrome, Achilles tendinitis, or shin splints.

    Heart rate-based training slows you down so that your tendons and ligaments have time to get up to speed; in addition, many of the short strength circuits you’ll do after your runs will encourage all the right kinds of running strength.

  • What heart rate monitor do you recommend?
    Coach MK loves and uses the Polar M400. So does Dimity. Here a few other Polar monitors with a range of features that we recommend.

    Here’s a little more advice from Coach MK:

    My advice is to go for the low-hanging fruit. Translation: You might not need to run out and buy a super-expensive and fancy new watch.

    Did your current watch come with a strap that is sitting forgotten and unloved in a drawer? Grab it.

    Is your current watch heart-rate enabled but you didn’t buy the strap at the time because you didn’t think you needed it? Get the strap that goes with your watch.

    If you’re ready to upgrade your whole system, check out the price of the watch you want. Sometimes the stand-alone strap is pricey enough that it makes more sense to go ahead and upgrade.

    Don’t have a watch because you run with an iPhone? Look at the available GPS apps like Strava, MapMyRun and Runkeeper. All will sync with different heart rate straps, so check prices and pick the combo that works with your budget.

  • Do I have to do a bunch of calculations or complete a running test to figure out my optimal heart rate zones?
    No. Here’s why: When I—MK— started as a coach, I was handed a motley crew of 20 people who were at varying levels of fitness. Not a single one had a decent endurance base yet all were severely overtrained. I was floored. People running less than 15 miles per week shouldn’t be overtrained! Worse, they would absolutely kill themselves on our Tuesday night social (easy effort) runs and swear they weren’t failing the “Talk Test,” or being able to carry on a conversation while you run.

    A big believer in Lydiard’s rule that a well-coached athlete should never be injured, I knew I had to come up with a system that would work for everyone without alienating anyone.* I respect Phil Maffetone’s work and initially told everyone to use his formula (Heart Rate cap: 180-age, with a few exceptions) on their easy effort days.

    This failed spectacularly. Everyone bent the rule, so I set out to write a different rule. I researched all the data and theoretical reasoning behind most existing heart rate training programs, read up on studies of the existing endurance running population in North America, then looked at the success rates of my athletes with their Maffetone formula and reevaluated the verbiage around my ‘rules’ for the easy-effort run.

    The result was a 140 cap on heart rate for easy effort runs. Keeping your effort on or below 140 beats for minute is firmly aerobic territory for most of the population of non-elite endurance athletes and will increase the endurance base and running economy. (Dive deeper into the physiology of and my perspective on heart rate-based training here.)

    In an effort to make sure my runners do as little math as possible, and because perceived effort is not always an effective, we ALL wear heart rate monitors and use 140 as a cap for easy efforts. The cap comes off for other workouts—and there are plenty of times we pick up the pace—but keeping the easy efforts easy will transform your running.

    Exceptions to this rule are people under 20, over 60, and former competitive**/elite endurance athletes.

    [[*I’ve been the fat kid at track club more than once. I HATED it. I make a point to make sure everyone is treated equally and fairly at my group workouts, and have developed a system that ensures no runner is ever left behind our demoralized.]

    [[**By ‘competitive’, I mean, “someone who was ranked in the top 10% at the state level or nationally in track or cross country either in high school or college.]]

  • Does every run have a heart rate cap?
    No. In this plan, two or three runs a week have portions of workouts where your heart rate doesn’t matter. Crazy, right?

  • Does the registration fee include a race?
    No. Heart Rate 102 is simply a training plan to build strength and speed and a bridge to your spring training.
  • Can you please explain the shipping charges?
    Within a few weeks of registration, every participant in a Train Like a Mother program receives a stocked swag package with some of our favorite training essentials. Domestic #motherrunners are charged $6.50 for shipping; international #motherrunners are charged $15 for shipping. The Train Like a Mother tee and medal have no shipping charges associated with them.

  • What if I realize this isn’t the right training plan for me?
    We definitely want this to work into your life and your running lifestyle. You can email us within 2 weeks of starting the program and we will set you up with another plan or a credit for an upcoming challenge. We will not be able to issue a straight-up refund.

  • What if I get injured or really sick?
    With a smart training plan, doable strength training, and advice on foam rolling and other self-care, we’re going to do our best to keep you injury-free. That said, if you have an injury or illness that totally slays your training, let us know. We’ll work with you to get you a credit for an upcoming program.

Any other questions? Hit us up and we’ll help you out!