Max McMaffelow Esq.
5.33 combined
2.75 Mile Run Data
Happy
LG, I impune your 59º with extreme prejudice, jealousy, and yearning.
Today's run:
I went too the track to get a longer MAF test on record. I knew it wouldn't be any good in these temps and with the regression as of late. I was very interested in the first mile to see if there was any turn around after cutting back a bit. I've been doing just 1-mile tests for the last 7 weeks or so. I was looking for a positive sign in the first mile. Relative to what I've been doing, the first mile showed a very slight improvement. The rest of the test was very, very slow. It's hard to compare to the last longer MAF test done on the track, as my body reacts much differently in sunny 80º than overcast 72º, but I still think there has been a regression. I'm hoping that continuing to cut my time on feet by 30-40% will help turn it around.
80ºF and 77% humidity dewpoint 73º sunny w4 wup 15:43 112
MAF TEST (3 miles) 13:29 128 14:44 128 16:18 128
0:44:31
14:50 pace
Maf Tests
--Jimmy
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Hey Flower!You certainly deserve a rest day after that long run. Hope you can post some data. I'm really curious to see how things went. That weather sounds atrocious. Pretty scarey when the LOW is 75+.. Yikes!Got a new running idol...Great Britain's Alistair Brownlee. 21 years old?!Hey, I've been on many a band wagon!lg
Last part of the graph is the Garmin recording while I sit in the car going uphill to get out of the park - I sometimes forget important things such as turning the timer off.
There is a mile somewhere after 7.25 miles that is lost and not recorded due to having too much fun and not paying attentions - see xplanation below.
LG, I wasn't going to post any data because I screwed up big time with the recording of data yesterday. I was so busy chatting and having fun that I forgot to press some of my Garmin buttons. At the first rest break with the girls I stopped the timer but did not push the lap button. Then we commenced running and after running for a while I glanced at the Garmin and noticed it was still stuck on the mileage I had accrued before the rest break. I had forgotten to start the timer after the break - I think we had run almost a mile when I discovered this; I hit the start timer button and it started recording again. When you see the data it is impossible to know that approx 1 mile of running is missing in the middle and exactly where it was.
Also, later I pressed the stop timer button but not the lap button at later rest break - so don't know when the rest was when I review the data. This screws up the AVHR for the lap since the HR had time to drop during the rest break. Before the last 2 mile cool down and the last mile progression part I also didn't push the lap and timer buttons appropriately so it's difficult to interprete the data.
If you care to you can go into my log and view the workouts - you will see the lap splits etc. The 10.XX m/m the ones I ran with the girls. This took my HR into the 150s and 160s. Before that, I had been conservative while starting my long run in the morning, staying mostly below my ageMAF (131) on average for the first 5-6 miles of the run. Needless to say - after that, running with the girls, I blew all caution to the wind and just ran.
One of the interesting details from the run was to see the HR maxing out at 220 on the last progression of the day.
A few weeks back when I started venturing above MAF in my runs I would sometimes hit some high HRs in this part of my long runs and panic. Now I have gotten used to seeing this pattern and I know it is the body's reaction to the pressure I put on while pushing the effort on a slight uphill at the end of a long run - that kind of stress makes the heart work hard; it's a good thing that it is capable of doing this.
13 mile trail run. HR was a bit on the high side from the start...maybe slightly dehydrated. Cut-back week ahead.
70F, 51% Humidity, Sunny, Windy
Total time: 2:23:11
Avg Pace: 11:01/mile
Avg HR: 141 (MAF-2)
You wouldn't believe the number of times I've forgotten to tap the buttons on my Garmin! I've even jumped into the car and driven across state lines, still tracking. I hope they don't invoke the Mann Act or something. Okay, enough craziness!
bdags,
Nice run! Another example of someone doing a sub-maf pace training run quicker than I could manage in an "all out" race pace. Sigh
Jimmy, Atlanta's weather today, looks eerily similar to our weather, yesterday. It's hard to believe that we've had this amazing turnaround. 59° with low dewpoint meant only one thing. I must run. I was like a youngster on Christmas morn. This reprieve is a blessing, and the inevitable return of "normal" wx, shouldn't stupify me too much. I only wish that Atlanta can catch the same break. As you well know, your maf test results would improve big time. I'm certain that you'll get things turned around. It's just a matter of time! Aren't you doing TM runs anymore?!
My TM has been in storage for nearly 90 days. If all goes well, and the gods and goddesses of homes allows things to go smoothly, we will be closing on a house in 2 weeks, and I'll have my TM back for the rest of summer. I'll put the AC on, a few fans, and take some of the stress off. The way I see it, my world is reversed. I used to use the TM a lot in winter up in New England (my trails were covered in snow and ice), here it will be in summer. Although, we'll see how my body acclimates over the years. Part of the problem I am having is that I am carrying extra fat this summer, not good for heat dispersal. I'm hoping to be a little more lean come next summer. Since I stepped on the scale 4 weeks ago, I've dropped about 3 pounds. Getting there.
My TM has been in storage for nearly 90 days. If all goes well, and the gods and goddesses of homes allows things to go smoothly, we will be closing on a house in 2 weeks, and I'll have my TM back for the rest of summer. I'll put the AC on, a few fans, and take some of the stress off. The way I see it, my world is reversed. I used to use the TM a lot in winter up in New England (my trails were covered in snow and ice), here it will be in summer. Although, we'll see how my body acclimates over the years. Part of the problem I am having is that I am carrying extra fat this summer, not good for heat dispersal. I'm hoping to be a little more lean come next summer. Since I stepped on the scale 4 weeks ago, I've dropped about 3 pounds. Getting there. --Jimmy
GOOD MORNING ATTEMPTING TO STAY WITHIN 2 OF MAF (126). LEAVING LATER THAN PLANNED FOR WORK.
Run until the trail runs out.
2012**Run 40 miles week
50 miler**100 miler
PR 5K**10K**26.2
http://bkclay.blogspot.com/
With a week off for beach combing, it was time to get back to some easy running. 6.3 miles in 53:16 at AHR or 140 (3 below my 143 mark). temps here were a nice 85 with a stiff 25mph breeze. Sure beats the 97+ last week. I did get a couple of runs in while on vacation but did not use the HRM. One was a 3+ mile beach run barefoot. It was great!
Beginner all over again
I'm still around attempting LHR as a secondary goal.
I'm adopting a bit of...... #6 .....on the FAQ Under 10 miles per week, and still a Walker/Learn-to-Run'er.... allowing 10-15 over MAF at times.
( http://www.runningahead.com/groups/LOWHRTR/Forum/60275b29d3324bd384739e880f6a7495 )
I'd like to be able to alternate Run 1 min /Walk 1 min at MAF, but first I am going to learn to run 60 seconds without stopping closer to HADD # first, then MAF #.
I do like seeing my HR for my runs get lower and lower for the same distance/pace or better.
I enjoy all your posts. I'll post more as I get closer to MAF.
Keep up the good effort!
Low Heart♥Rate Training <135I'm back!
I took six months off running, but I'm at it again
Early Beginner Level, second time around
Goal Race: 28-week training Couch-to-HM (jog-walk, hope to finish under 3:00)
I'm in Week #16 (but I took a month off in there!) Count-Down 13 weeks!
Thank you LHR group
1st hundred mile month this year. Without your reminders to rest and not go for extra miles.I listened to the body and not the ego.
Congrats on the 100 mile month, runnerclay!
morning run:
3.2 miles
34:15
avg HR 126
max HR 142 (MAF +4)
temp/dewpoint: 69/61 (a cool wave )
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