Here's my run from this morning: Distance: 5 Miles Total Time: 1:02:41 Avg Pace: 12:31/mile Avg HR: 139 (MAF-5) Max HR: 150(MAF+6) Temp: 45 F Wind: 15 mph, gusting to 25 Well, I still feel like a breakthrough is only days away. My fastest pace was at 10:00/mile, and I hit that several times during the run. Tomorrow is a 9 miler, have to see how that goes!

4.5 miles Stepping in and around the puddles today in steady rain 52F Huimidity83% RHR=48 AHR= 132( MAF-5) Max =137 pace = 11:29 I didn't warm up for this run due to the rain ,started out too fast ,then struggled to keep my heart rate steady Advice for the day, if you have access to a treadmill , use it! Greg

I'm enjoying the dated photos of a giant HR monitor complete with 5 1/4 inch floppy disc in The High Performane Heart by Maffetone.

When your most photogenic, precious child is ready for a heart rate monitor, today's spiffy Garmin will likely be collecting dust on a shelf at the Goodwill store, a crude relic. LG1 ...Time marches on

When your most photogenic, precious child is ready for a heart rate monitor, today's spiffy Garmin will likely be collecting dust on a shelf at the Goodwill store, a crude relic. LG1 ...Time marches on

She's going to be making fun of my workout wear too I'm sure.

Which New Pornographers CD? I am not an expert, but you might want to lay off the treadmill incline some as I notice your recents posts show it set at 2%. You will probably be able to speed up quite a bit at your MAF pace if you set it at 0%. You want to get as much turnover as possible at the low heart rate. That does not mean you should not mix it up with some hills, but mix it up with some flat (and decline if possible) as well. My wife and I stick some bricks under our fold-up style treadmill and we run 10% of our weekly miles at a tempo pace under MAF like that (4% decline) to keep/increase running economy during the basebuilding period.

I have songs from both Twin Cinema and Challengers. I could listen to Sing Me Spanish Techno several times in a row and never get tired of it. I don't have the whole thing downloaded. I got my favorite songs from itunes. You know, I've been wondering about that incline. I always have it set at 2% because I read that a setting of 2% most mimics road running vs. running at 0%. That may just be one of those myths I've been too lazy to look into. I've kept it at that setting because my love is running outdoors. I (perhaps falsely) assumed that working a little harder on the treadmill might help me transition back and forth between road and treadmill running and keep my MAF pace more accurate. I run 3 days inside, 2 outside. I live in the foothills so flat running is almost impossible to find. Once daylight savings time rolls around again, I'll likely abandon the treadmill altogether. I was hoping that once I got a handle on my heartrate spikes I could fiddle around with it a bit more closely mimicking outside running with ups and downs. This is only my second week of training. I'll take any advice here. I love the idea of bricks for negative incline. That's a great idea. I've just finished one Maffetone book today, and will read the other one in the next couple of days. I do think that is one thing that is missing from what I've read--tips and trips to maximize what you are doing. I have very little go on here, so I'm just hoping to see some results by testing myself every 3ish weeks as suggested by the book.

You know, I've been wondering about that incline. I always have it set at 2% because I read that a setting of 2% most mimics road running vs. running at 0%. That may just be one of those myths I've been too lazy to look into. I've kept it at that setting because my love is running outdoors. I (perhaps falsely) assumed that working a little harder on the treadmill might help me transition back and forth between road and treadmill running and keep my MAF pace more accurate. I run 3 days inside, 2 outside. I live in the foothills so flat running is almost impossible to find. Once daylight savings time rolls around again, I'll likely abandon the treadmill altogether. I was hoping that once I got a handle on my heartrate spikes I could fiddle around with it a bit more closely mimicking outside running with ups and downs. This is only my second week of training. I'll take any advice here. I love the idea of bricks for negative incline. That's a great idea. I've just finished one Maffetone book today, and will read the other one in the next couple of days. I do think that is one thing that is missing from what I've read--tips and trips to maximize what you are doing. I have very little go on here, so I'm just hoping to see some results by testing myself every 3ish weeks as suggested by the book.

While it is true that adding incline to the treadmill better mimics outside running (not a myth), the only reason you want to mimic outside running on the treadmill is if you never run outside and you are training for an outside event by only running on the treadmill. If your purpose is to build a strong aerobic base at the fastest possible pace, however, you want to have the fastest leg turnover, and the flatter (or more downhill) the better for that effect. Since you are indeed running outdoors as well, you don't need the incline on the treadmill. You will be slower in the outdoor runs and that's just fine. Having a nice mix of paces is a good thing. However, it's the runs you do at the faster pace that give you the pace improvement and build your running economy.

Finally a breakthrough. I was under 12:00/mile today on a 9 mile route. Very happy about that. Distance: 9 Miles Temp: 31 F Time: 1:44:48 Avg HR: 143 (MAF-1) Max HR: 156 (MAF+12) OUCH! Avg Pace: 11:43 Fastest Mile: 11:18 I hope the progress is now underway, and continues when I run on Monday.

Thanks for the tips guys. I had a great run! I only had time for 3 miles + 10 minute warm-up and cool-down. (side note: I've been eating like crazy and I lost another pound) Treadmill run - 0% incline Avg pace: 11:52 (wow! what a difference.) Avg HR - 143 Max HR - 149 (didn't go over one time today!) I practiced deep breathing a lot today and really relaxing into my run. Mile 1 11:00 139/148 Mile 2 11:52 143/148 Mile 3 12:30 144/149