Greetings all,
Background: running injury-free for a little over a decade with a half-marathon PR of 1:38 about three years ago. No recent races since October of last year which was a sub-41 minute 10k and a sub-21 minute 5k the month prior. Up until that last year was several ultras. After the 10k I took a long respite from running and focused on strength training with a dash of running tossed in. Started back with low HR training about seven weeks ago and am due for my second MAF test in the next few days. Things seem to going really well since starting back and I'm keeping with the Maffetone protocol.
I'm running the Skagit Flats 1/2 marathon on September 13, which is where I ran my PR. I'm curious what folks think about the next couple of months. Should I stick with low HR right up until race day and see how it goes, or do I keep at it for the next month or so, then do a short few weeks of up-tempo running leading into the race? I'd like to be down around 1:40, but am not sure what to expect with my scarcity of racing and low base volume going in. I should be well rested for the most part though...
Thanks to all for your input.
Tim
Marysville, WA
Hey Tim,
Glad to hear the base period is going well. I'm not sure you are going too get many replies to your question as it seems like one you have to answer yourself. Take into account how you feel a month out, what your goals are, and whether or not you are in an experimental mood. Some do really well with just MAF base training between races. Races are the speedwork. Though sometimes the first race can feel a bit odd, even sluggish, after months of running at MAF. That's why some prefer a few brief fartlek or race-pace tempo runs before the race. Some will do just somee speed bursts near the end of some runs closer to the race. Some use the tempos religiously before and thru race season. If you choose to go uptempo, monitor your MAF tests to see if there is a positive or negative effect. With marathons, you don't want to do too much during the final three weeks, if any. With half-marathons, perhaps avoid it the week of, but that's a personal thing based on how you feel.
Good luck.
--Jimmy
Triathlete or Runner?
