By now you have probably noticed noticed I have been experimenting with Heart Rate Based Training if you’ve been following my blog. I highly recommend giving it a shot if you’re up for switching up your training for your next half or full marathon.
To be honest, I stumbled upon it by accident by listening to a PodCast by Another Mother Runner titled Heart Rate 1o1 while traveling on the train in Italy. I was intrigued enough to sign up immediately when I returned to the states, mostly because I was ready to try something different for my next Marathon this October. Shortly after, I was introduced to this website, and began learning more and more about Maximum Aerobic Function, and it’s fascinating!
Most of the runs in my program are quite easy, but there is definitley some challenging runs…. like this one, this one and most recently, these surges. In fact, this training program is not only one of the most challenging, it’s also, FUN! Who would have thought burpees up a hill, one legged squats on a Bosu Ball, narrow push-ups, and even high knees up a hill could be executed after running 14, 16, or even 18 miles. Each week it’s fun to login to my Polar account and see improvements.
Seriously friends, Heart Rate Based Training is not only a great way to make all those miles doable and fun, but you’ll notice over time that you’ll increase your endurance base significantly, your average paces increase (hello PR!) and you’ll be less tired after runs, plus keep injuries at bay!
Luckily I have not been injured for a few years now mostly because my dear friend Sarah keeps us on our toes at Run and Tone Class with great strength exercises. I can’t say I am looking for PR’s since it’s hard to achieve them in my mid-fifties, but I am excited to continue to see progress!
Of course to be successful with this program, or any other program, you need to follow it closely. The biggest words of advice I have for anyone who is interested in Heart Rate Training is three words…“PATIENCE PATIENCE PATIENCE”.
Speaking of nutrition, I also was introduced to these “Phil Bars” by a friend via Facebook. I couldn’t wait to try them! The original bar called for powdered egg whites, which I didn’t have, but after reading over a few of the comments, it was suggested to substitute nut butter, particularly sun-butter because of the higher protein content. I have to admit, they turned out really good and I love having them on hand for a quick meal or snack! Better yet, I understand they are excellent for race energy fuel. They’re not only low glycemic, but easy to digest with a complete protein and healthy fats. They are absolutely delicious! They sure look better than Gu don’t you think runners?
These bars are even more delicious made with Crispy Almonds! If you haven’t tried making crispy nuts, I highly recommend setting the time aside to do so. They’re not hard I promise! But they are a bit time consuming since you’ll need at least 8 hours for soaking your nuts, and another 24 to 48 hours to dry them. They’re crunch is totally addicting and are definitely worth it! Did I mention, they’re also better for you too!
CHOCOLATE PROTEIN ALMOND BARS (Adapted Dr. Phil Maffetone)
- 3 cups whole crispy almonds
- 1/3 cup sun-flower butter
- 1/3 cup Shaklee Energzing Life Shake (chocolate or vanilla)
- 4 tablespoons raw cocoa powder
- 1/2 cup unsweetened shredded coconut
- Pinch of sea salt
- 1/3 cup honey
- 1-2 teaspoons vanilla
- hot water as needed
DIRECTOINS:
- Put all dry ingredients in a food processor and process until well blended.
- Next add your honey, vanilla, and sun-butter. Blend again. You may need to add a little hot water if the batter seems to dry. If the batter is too wet, add a few more dry ingredients such as more coconut or protein powder. Adjust your honey for less or more sweetness.
- Shape into bars. You can also press the batter into a dish (about one-half to one inch thick) and cut into squares. Keep refrigerated (they’ll still last a week or more out of the refrigerator).
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