BUILDING MY AEROBIC BASE | DORSET TRAIL RUN

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Last week I headed down to Dorset to run some of my favourite trails with Fiann & Tia. t turns out it's a lot harder to do when trying to keep your HR in zone 2, but it was so much fun still!
This is just a chatty vlog talking about my base-training (I'm now in week 3 of 4) & thoughts on self-experiments like this one. I hope you enjoy it :)
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[@mikestevenson1334]

I like the statement about running being for yourself. I definitely feel myself going faster in the park when there are people around. I have to force myself to slow down and stick to the pace/HR of the run. Great vid!

[@leepearce6055]

Hi Flora, great video. I have been following the MAF route for the past 5 months and have managed to knock a whole minute per kilometre off my run times (6:15 down to 5:15) whilst still maintaining an average HR of 130 bpm. Better than that though, I am enjoying my running more than ever. Once you drop the ego and think long term rather than short it feels so much better. It is fantastic to see you running with a big big smile again! Remember, run in the now, not the past or the future, just enjoy the fact that you are out there doing what makes you happy!

[@FloraBeverley]

That's amazing and so great to hear! Totally agree. Happy running! 🤗

[@Kelly_Ben]

Run in the now... I needed that, thanks!

[@HappyPotter24]

Old school Dorset vibes! Even better with Tia in tow now! Loving watching project BAM so far, I’ve found running with a lower HR to be a game changer, you’re right you feel like you can run forever and aren’t a wreck for the rest of the day. And then running fast feels like such a good change when you mix it up!

[@FloraBeverley]

Yessss Tia is the best addition to the fam 😍 totally agree, and I'm excited to start doing speed work again!

[@katiesorenson9194]

Great video! These ones are always my favorite. I love seeing the trails around Bristol/Dorset especially in the sunny summer time when I’m watching from a sometimes very rainy Norway. ❤☀️

[@FloraBeverley]

Aw yay so happy to hear you enjoy them! You do get the most gorgeous winters there though 😍

[@deniskakazu2832]

Nice. I've been doing MAF combined with 80/20 (so it doesn't get boring, I can push harder sometimes and it's not only conversational pace all the time). I'm more than happy with it. Good nutrition and good sleeping are also key to get all the MAF benefit.

[@rebeccalown8461]

Great job Flora seems we are in sync with the base training. I just recovered from a tonsillectomy and cold (have littlies who love to share haha) anywho I am only 1 year into running want to go into ultras eventually but need to build on my endurance and keep this heart rate down. Have a 23km trail in Australia in about 6 weeks so have started watching my heart rate and keeping it down means walking for a bit, funny enough speed seems to be about the same which is great. Thanks so much for posting and being so honest with injuries and everything it is awesome to being able to relate and watch back your vlogs so that we get some tips. Hope you come to Aus one day the trails here are ammmaaazzing 😁

[@FloraBeverley]

Ah that's awesome! Hope you're enjoying the training as much as I am 🤗 oooh yes I'd love to run there. So beautiful I bet 😍

[@rebeccalown8461]

​@Flora Beverley loving it! My legs are a bit on fire this morn hahaha so that's a good thing obviously working different muscles with slowing down 😂 Look forward to seeing your improvements as well as mine bring on project BAM 😀

[@nicmarlow6388]

great video Flora and so lovely to see you back down in Dorset 😀 Really enjoying seeing what you're up to and will follow with interest to see if MAF/HR training works for you. I've heard some mixed reviews (although mostly positive) so keen to see more. x

[@FloraBeverley]

Thanks Nic! Will share more soon 🤗

[@nicmarlow6388]

@@FloraBeverley 😘

[@richardantrobus7186]

such a great route, I only found it on my last day staying at westbay last year! Made a great change to coastal running. All the best for project BAM, especially hope you have lots of fun along the way like in this video!

[@FloraBeverley]

Ah no way! We call it lamby route because it has super cute lambs on it. Thank you 🥰

[@davidjuson5608]

This video has come as a great help, and a relief. I have been struggling for the last five weeks with 80/20 training. It has been taking me about 4k before I can sustain a run in Zone 2 at my recommended bpm for a respectable stretch. It is partly "the ego thing", but one can't help wondering if so much time riding shanks's pony is efficacious. I'm happy to be guided by you.

[@FloraBeverley]

Does it take you 4km for your HR to come down to the right level? So interesting how running affects us all! I think it is really difficult at first, but i think it gets easier (and is good for the body!)

[@davidjuson5608]

@@FloraBeverley I'm finding easy runs easier than I did. I think my body was having issues with the decline in pace,. Geography dictates that most of my runs commence with a long (not quite a mile), upwards incline, which is becoming increasingly less bitty as regards the walking. Talking of which? Once more into the breach dear friends! Old, English and feeling half-dead!

[@Bb5y]

80/20 is just a management of stress placed on the body when volume goes up. Dedicated athletes do so much volume the vast majority of it needs to be easy. The way it’s being portrayed with popularity of zone 2 training is pretty misguided when you listen to the person who actually coined the the 80/20 Stephen Sieler. He originally measured training plans of athletes and the designation of easy or hard, and found 8 out of 10 workouts were supposed to be easy, not the physiological effects, of heart rate etc. he then went on to describe the physiological effects from that.

[@Runner_Phil]

Looks a nice place to run and good weather, it’s been too hot for me so I’ve not done as much this week, can’t wait to run very early at the weekend. 🙂

[@FloraBeverley]

Yes it was beautiful! It's got a lot hotter now so I've also been getting out early! Hope you enjoy your weekend run :)

[@Runner_Phil]

@@FloraBeverley thank you, hope you have a great weekend.

[@manuel_877]

First Like to Flora. Let´s goooooo. Good job. A nice week for everyone.

[@FloraBeverley]

Thanks Manuel!

[@gregorybailey7952]

Low heart rate training didn't work out for me, all I achieved was training myself to run slowly, so now I'm back to the tried and tested. No doubt the alcohol gave you plenty of other benefits! I like the idea of 'be a machine' - I use that idea as a motivation when running up difficult hills - if you think of the body as just a machine running up the hill and the mind as an observer, it seems to help. I'll be doing a 10km round Calke Abbey estate here in south derbyshire in the morning, you'd like it, nice and traily.

[@FloraBeverley]

Haha i guess it depends what you're training for. For me, I NEED to train myself how to run slowly, and forever, if I'm going to run 40-60km a day, for 5 days straight (in September). But for a 10k for example, the low HR training alone wouldn't be much good. That's where interval training comes in! And then the easy runs are just recovery & building aerobic base. I hope the run went well!

[@steveoxocube]

Haha, I was doing exact same thing trying to get rid of watch tan line yesterday!

[@FloraBeverley]

Haha I have a horrible feeling I'm going to be stuck with it forever 🙃 😅

[@stalar2892]

I tried the low heart rate training but I suspect it works better if you have been running a while already. I have a much higher max heart rate than I am "supposed" to, so trying to stay in what is normally considered "zone 2" meant I was walking most of the time and running for maybe 100m if lucky (it was also Australian summer when I started so my heart rate was always high because of the heat--it was amazing how much longer my heart rate would stay low once the temps dropped). I decided to aim for staying under 148 a few months ago which worked better but the problem for me was that as someone coming back to running after a long time off, my legs weren't conditioned and not running much meant my legs weren't getting conditioned to running. I was having some issues with my knees around the time you were having health issues and that impacted my training too. I am now 5 weeks out from my first 21km trail race and I really regret not focusing on just building up initially through consistent interval training. I am now ignoring HR completely, focusing on my legs and hills. It's probably touch and go whether I will finish before cut off. I do plan to come back to low HR after I've built my legs up, and I am interested to see how it goes for you.

[@FloraBeverley]

I think it's really difficult if you don't know what your ACTUAL zones are. The watch zones are just best guesses, and my watch Z2 is nearly 20bpm lower than my actual zone 2 (more on this in next week's vlog!). So if you're not 100% sure, I think it's better to just run at something that feels like a really easy pace. You can have a whole conversation without puffing and recover quickly after. That's pretty much guaranteed to be a Z2 run, whatever your watch says. Heat definitely doesn't help either, but once it gets cooler again, training in the heat definitely makes you feel a lot fitter! I'm sure you'll smash the half - just get out and enjoy it! :)

[@stalar2892]

@@FloraBeverley I would be content with crawling in just under the cut off 🤣 Still dealing with calf niggles which is so frustrating, but it is what it is. I'll finish or I won't but barring an injury I'll definitely start and give it my best, and that's the main thing for me

[@gwilymeades]

This is quite good because we're learning the lesson of consistency and low intensity. Will you be doing any speed work at all? In what runs do you get out of base mode? I loved this video as always because it feels like I'm there on a nice social run in the great surroundings. I completed the BigSea50k in Dorset last weekend as well, which was so much fun.

[@FloraBeverley]

Wow that sounds awesome, well done! Yes as of next week (after 4 weeks of base building) I'll be introducing higher intensity sessions like hills and interval training. I'm actually quite nervous, I've been really enjoying taking it so easy recently! It'll likely be once or twice a week, but never more than 20% of my runs.

[@gwilymeades]

@@FloraBeverley Hills are great and always make you stronger. Speed is good in small doses...less is definitely more!

[@pegcaptain]

Aerobic base - underrated.

[@Kelly_Ben]

What a gorgeous run! I can't help but wonder if your lack of boredom comes not just from the recent start of low HR training, but the absolutely beautiful surroundings you're doing it in!? Slowing down to take that in is certainly not a hardship! 😂 Tia looked like she was having an absolute blast!

[@FloraBeverley]

Oh I don't know, a lot of my runs have been on the treadmill 😅 when I'm on nice trails like this I actually find it a lot harder to slow down, I'm having too much fun!

[@Kelly_Ben]

@FloraBeverley It's funny, after I posted that I went for a low HR run on a trail trail, and enjoyed it! And I wasn't sore or starving after. 😆 I guess all things in moderation... 100% low HR made me a cranky girl, but 1-2 a week seems to be working for me. 🤷‍♀️

[@FloraBeverley]

@@Kelly_Ben yessss love to hear it! Agreed, everything in moderation, including moderation! 😅

[@sherylblossom3008]

I love this VDO it so nice ❤

[@debrascott8775]

I've been focusing on the zone 2 running as well, it's love/hate for me!

[@FloraBeverley]

Haha yeah it's not always fun to have to remain at a sensible pace, but equally sometimes super nice to 'have permission' to take it super easy. I've been enjoying it recently, especially with this heat!

[@sophienaylor8779]

Base training worked so well for me! Trust the process 👌🏼 I found after a few weeks my pace got faster without my heart rate going up. What is your big race? Loving the videos and updates! 🎉

[@FloraBeverley]

This is what I'm finding too, after just 4 weeks! Amazing isn't it? Biggest race is 225km Tribe RFL5 in September, in Sweden. 5 days of fun!

[@RiverDogLife]

238 videos. Cool stuff. Wow. Living thr life fam. See ya up there sometime!

[@Shamen322]

You’ve probably been asked and answered but what kind of watch are you wearing? Thanks for the great content!

[@FloraBeverley]

Hey! I've just upgraded from a Garmin Fenix 6S pro solar to the 7s Pro and love it. They're both great watched with excellent battery life 👌

[@kildpopper]

I run by heart rate when training for a race- it is WILD how different my paces will be depending on sleep/food/alcohol/stress. The most surprising to me was alcohol!

[@kildpopper]

Oh, also around my cycle! 1 week before my period my HR is always that bit higher for effort than usual.

[@FloraBeverley]

Yes totally agree! Makes you highly aware of your body doesn't it! Probably a good thing 😌

[@hermeticallysealed]

i'm going to look at heartrate training as forcing my easy runs to be easy to stay in range

[@OverheadtAlbatross]

Is it not too warm for your lovely dog running? Or maybe she's adapted to it?

[@FloraBeverley]

No she's all good so long as we head out early enough and/or go slowly! She's thankfully very good in the heat but if she starts to slow we let her dictate pace :)

[@vic6820]

As Jack Daniels says, your heart only needs to be working at 60 per cent of max heart rate to be beneficial. Some of his videos are still around on yt.💪

[@kimberlysadberry6757]

in my 30s I did a rhino obstacle course race hung over.... it was truly truly awful. I made it but that marked the extreme decline of my drinking days😓😅

[@FloraBeverley]

Hahaha yes nothing like trying to race on a hangover to put you off drinking forever 😂 I don't drink much because I always notice a difference and hate it 😅

[@kimberlysadberry6757]

@@FloraBeverley exactly😅 drink less and exercise more💪

[@joannemarkov]

As a German living in the United States, I miss the ability to run across fields. Around here, that would end with a pew pew in your face. Our trail running here is far more limited.

[@andrewstorm8240]

What’s your biggest race this summer?

[@FloraBeverley]

225km in September :) (5 days)

[@andrewstorm8240]

@@FloraBeverley oh wow……..

[@saintsaens21]

Nice video, but my 2 pence: I wish you'd change the soundtrack from time to time, all that terribly generic EDM gets repetitive.

[@FloraBeverley]

You're welcome to write me some if you like!

[@saintsaens21]

@@FloraBeverley :D

[@katiesorenson9194]

Lol, I was jamming to it! I always like the music with your videos. But there’s always the other side…..to each their own I guess. 🤷‍♀️😂

[@FloraBeverley]

@katiesorenson9194 haha I like this one too! Super chill 😎

[@doubledragon1978]

Too posh

[@FloraBeverley]

I'm sorry I chose the wrong accent 🥲

[@Snuzzcumber]

Best jog on then - no need for that.