Low HR Training

Finally, my MAF test results are in (Read 281 times)


Richmond 2009

posted: 6/15/2009 at 4:08 PM
Seems like it took me forever to be able to do my final MAF test, but I got it done this morning and here are the results from the three MAF tests I did during the 3 months of exclusive LHR training.

MAF 143

March 17, 2009 test

Mile 1  11:50
Mile 2  13:10
Mile 3  13:34
Mile 4  13:29
Mile 5  13:53
Avg pace 13:11


April 22, 2009 test

Mile 1  11:05
Mile 2  12:31
Mile 3  12:59
Mile 4  13:28
Mile 5  13:15
Avg pace 12:40


June 15, 2009 test

Mile 1  10:42
Mile 2  11:42
Mile 3  11:59
Mile 4  12:22
Mile 5  12:08
Avg pace 11:47


Each first mile is significantly faster than the rest because on the first test I only warmed up with a .25 mile walk and then I kept it that way for the other 2 tests so the results would be as close to apples-to-apples as possible.

Overall, I saw a drop in pace of 1:24/mile.
2010 Goals:
1. Run a lot
2. Mostly easy
3. Sometimes hard
4. Hopefully have it all add up to 1500+ miles of fun!
wbr


posted: 6/15/2009 at 5:14 PM

Yapper,

 

This is great improvement. Did you also keep you average and max heart rates close to the same for each test?

 

Bob
jimmyb


posted: 6/15/2009 at 8:16 PM
Nice improvement, Paul. That's about 13 weeks at 6.46 seconds per week improvement.

Right on target. Nice job staying with it. Inspiring!

 

--Jimmy


Dr. MLK,Jr brithplace

posted: 6/15/2009 at 9:48 PM
Hope to do nearly as well.
Run until the trail runs out
2010** Run 125 miles a month
10k <50:00


Richmond 2009

posted: 6/15/2009 at 9:55 PM
Quote from wbr on 6/15/2009 at 5:14 PM:

Yapper,

 

This is great improvement. Did you also keep you average and max heart rates close to the same for each test?

 

Bob

 

Yes.  That for me has been the hardest part of the MAF testing - keeping one eye on the road and one eye on the Garmin.    But my AHR and MHR for each of the tests were almost identical and right on my MAF target.

2010 Goals:
1. Run a lot
2. Mostly easy
3. Sometimes hard
4. Hopefully have it all add up to 1500+ miles of fun!


Pond View

posted: 6/16/2009 at 1:17 PM
It looks like you are doing great, Yapper - keep it up!
5K, 4/28/07 24:16 PR
10K, 5/5/07 49:23 PR
1/2 M, 12/08/07 1:49:34 PR
Marathon, 12/09/06 3:57:37 BQ
50K, 10/04/2009 7:27:00 PB
posted: 6/16/2009 at 1:37 PM

That is terrific improvement. 

 

With that kind of improvement, I would bet you must be tempted to continue this training.

 

Jimmy, you mentioned the 6 seconds per week improvement pace as being something you have seen.  Is that typical?  Do some improve faster, and others slower?  Did you get this number based on your past logs, or from your observations of other peoples logs.  Or did you see it in Maffetones books.  Will someone who is doing more miles per week possibly see a larger improvement per week.  If someone is not doing enough miles, will that rate be less.  Just curious.

 
jimmyb


posted: 6/16/2009 at 2:46 PM
modified: 6/16/2009 at 2:49 PM
Quote from run48 on 6/16/2009 at 1:37 PM:

That is terrific improvement. 

 

With that kind of improvement, I would bet you must be tempted to continue this training.

 

Jimmy, you mentioned the 6 seconds per week improvement pace as being something you have seen.  Is that typical?  Do some improve faster, and others slower?  Did you get this number based on your past logs, or from your observations of other peoples logs.  Or did you see it in Maffetones books.  Will someone who is doing more miles per week possibly see a larger improvement per week.  If someone is not doing enough miles, will that rate be less.  Just curious.

 

 

 

I've been going off a Mark Allen quote lately. He says you can reasonably expect 6 seconds per week improvement on average. This of course relies on the program being done properly, and not overtraining.

You might see more or less depending on what life or climate conditions you find yourself in.

 

The improvement I've seen in my 5mile MAF tests has been 6 seconds per week.

 

--jimmy
jimmyb


posted: 6/16/2009 at 2:52 PM
 Of course, as you get closer and closer to your potential, the gains will be smaller.


Richmond 2009

posted: 8/24/2009 at 6:04 PM
Even during my marathon training, my Mondays are MAF runs - it helps me recover from the long week-end runs.  I ran a 4 mile MAF test this morning and am continuing to see improvement, and this time in more areas than just pace.

My final test after my MAF phase was...
June 15, 2009 test

Mile 1  10:42
Mile 2  11:42
Mile 3  11:59
Mile 4  12:22
Mile 5  12:08
Avg pace 11:47

Today's run was...
Aug 24, 2009

Mile 1  10:44
Mile 2  11:19
Mile 3  11:33
Mile 4  11:45
Avg pace 11:20

Weather on both days was similar, but my AHR for today's run was 5 bpm lower than the previous test (not running the last mile factors into that some, I'm sure).  My paces aren't rising as quickly, either, and I'm guessing that shows improved endurance.  Overall, I'm almost 2 minutes per mile faster since I started MAFing 5 months ago (1:51 to be exact).

I'm a believer!
2010 Goals:
1. Run a lot
2. Mostly easy
3. Sometimes hard
4. Hopefully have it all add up to 1500+ miles of fun!
C-R


Aaack!

posted: 8/24/2009 at 6:39 PM

Excellent and a great reference to that classic 60's song from The Monkey's

 

Patience and persistence does payoff. Pretty soon those 10s will be 9s and the 9s will turn into 8s.

 


"He conquers who endures" - Persius
"Life is tough. It's even tougher when you're stupid." - John Whayne New quote needed. Purdey found the secret

Running to Beat Cancer


Dr. MLK,Jr brithplace

posted: 8/24/2009 at 11:23 PM
The numbers look real good.
Run until the trail runs out
2010** Run 125 miles a month
10k <50:00
Feedback | Help
© 2010 RunningAHEAD.com. All rights reserved.