Pre-Dawn Alarm Clock
Norm I'm pretty damn jealous of those MAF test results. Great job!
This morning's run:
5.4 miles
58:30
avg HR: 129
max HR: 146 (MAF +8-) don't know when this occurred as I never saw above 141
temp/dewpoint: 70/60
Dr. MLK,Jr brithplace
2 MILES 40:02 RHR 45 (CHECK WHILE AT COMPUTER) AHR 81 MHR 114
NORMAL RHR 54. SHOULD HAVE BEEN AN OFF DAY. SOMEONE IN CONDO NEIGHBORHOOD NOT CLEANING UP AFTER THEIR DOG. THEY DID NOT COME OUT THIS MORNING.
Work yesterday required a good deal of walking. About 2 miles . I am guessing that is the reason for the low RHR.
Volunteering at the local race expo today.
Glorious rest today. Yesterday was super busy, got a half hour run in along with some yoga. My body is a bit tired today. The rest was planned, and ends up nbeing perfectly timed.
Tomorrow, we have the Peachtree 10k road race here. It's bigger than most marathons I hear. I might take the MARTA down to watch the riitual.
Anyone running it?
--Jimmy
Max McMaffelow Esq.
MAF test today - results were a little suspect but perhaps last weeks rest helped.
8:21 avg pace at MAF.
I will do again next week to verify.
Very good, Norm. You're hotter than a firecracker on the 4th of July.
Bob
Aaack!
Thanks all. I really believe stress is a big piece of this. I just finished some projects at work and came off vacation. I do have a question about the MAF test in general. I believe that you are supposed to get your warm up to within a certain amount prior to starting the test. Is mine too low and altering the results?
Nice easy run today. 8.6 miles at 1:14:16 FOR AN 8:39 pace with AHR of 140 (it was sunny and humid).
Jimmy - I have a friend running Peachtree. He said they expected over 70,000 runners and that the start goes from 7 - 9:30 in waves. Wow!
Enjoy the spectacle.
Have a great 4th of July everyone.
Wow, Norm. Your aerobic speed has really progressed over the past year. Nice work.
Your tests look "right" in terms of the slowing for each progressive split. Your warm-up looks a little short time-wise, as 15 minutes is suggested. I'm not sure what your tests would look like if you added a bit more time in your warm-up.
I was talking about the Peachtree 10k race with my running club bud who lives down here. He says that a month or two and up to the race, he sees a huge increase in the amount of people running on his usual workout course up in Roswell. The week after the race, it goes back to barely anyone being out there. That tells me that this race has a an almost ritualistic aspect to it for the locals. They might not run all year, but will get out there and train for 4-8 weeks and go run or walk it. I saw a guy up at Stone Mountain running by me with wearing this vest with all these weights on it---he was huffing and a puffing. I asked him if he was training for something, and he said the Peachtree. He was intense. I wanted to tell him the weights weren't necessary, but I held my tongue. I wonder hoow many people get a little banged up on this once a year ritual. I'm sure a lot leave the race feeling pretty good about themselves. Although, I think it should be a naked race like the "running of the bulls" race in that great Northern Exposure episode about the spring thaw (Spring Break) that begins and ends with that great beginning section from D.W. Suite (go insane) by Lindsey Buckingham.
21st P'tree tomorrow. There is at least 1 heart attact victim. 55,000 with numbers. It is more of an event than a race.
That quarter split comes in at 15:57 pace.
Fireworks Show
Chattahoochie River
77º 52% sunny w6
14:21 112 12:55 124 12:48 127 13:15 128 06:39 128 (13:37)
1:00:00
4.49 miles
13:22 ave pace
My best run in many weeks. First time I haven't walked in awhile. I think that the cutback is helping. Weird how 12:48 can feel like flying when you're coming from 15:00-land.
Have a great holiday, Americans. Let's not forget the creative spirit that began this country!
lowgear,jimmy
Times look good
Recovery day. Hamstrings a little sore. Walked 3 miles. Planing MAFF test tomorrow.Is it too close to the race for a test? Race was Sat /Maff test Mon. 8 mile run on schedule.Wu 1.5 / 5 mile test/ Cd 1.5 TEST(maff 126).All other test done at maff-5(121). The goal is not to drop more than :45. Hopefully <:30
Long run today. SLightly over 12 miles at 1:49:29 or 9:06 pace. AHR was 126 (MAF - 12) and MHR was 140 (probably on a couple of the hills). Great temp this morning. Mid 60s but humidity was high. About the only things out besides me and my running partner, were lots of deer including a whole mess of newborns. They look very cute with all othe white spots and big ears. Can't imaginge what they must think when they see us runners.
