Max McMaffelow Esq.
15 miles*** 3:14:05 ahr 135/mahr 150(12 miles). Does not include 2 mile WU and 1 mile CD. Goal was to fininsh in under 3:10 and keep HR under 150. 12 miles pace 12:38. Goal pace 14:00. The run felt easy. Not wasted after wards. Went shopping with DW. I think the difference is" time on feet". Normally 15 miles take about 3:35 if I stay at Maff 126. Only 1 major hill. Right knee pain at 8 miles . Left knee pain at 11 miles. Thighs burning at 13 miles after climbing hill. None of the pain last more than a minute. Hoping to avoid a repeat of my 15 mile race in Oct. Type Distance Time Total Time Pace Avg HR Max HR Notes Interval 1 Mi 13:10 13:10 13:10 127 138 Interval 1 Mi 12:41.86 25:51.86 12:42 128 142 Interval 1 Mi 12:03.2 37:55.06 12:04 136 144 Interval 1 Mi 11:54.55 49:49.61 11:55 130 142 Interval 1 Mi 12:55.13 1:02:44.74 12:56 132 143 Interval 1 Mi 12:03.59 1:14:48.33 12:04 134 146 Interval 1 Mi 12:36.85 1:27:25.18 12:37 138 148 Interval 1 Mi 15:18.32 1:42:43.50 15:19 132 144 Interval 1 Mi 11:33.29 1:54:16.79 11:34 141 148 Interval 1 Mi 11:19.38 2:05:36.17 11:20 140 146 Interval 1 Mi 12:25.16 2:18:01.33 12:26 143 150 Interval 1 Mi 13:29.86 2:31:31.19 13:30 142 148
15 miles*** 3:14:05 ahr 135/mahr 150(12 miles). Does not include 2 mile WU and 1 mile CD. Goal was to fininsh in under 3:10 and keep HR under 150. 12 miles pace 12:38. Goal pace 14:00. The run felt easy. Not wasted after wards. Went shopping with DW. I think the difference is" time on feet". Normally 15 miles take about 3:35 if I stay at Maff 126. Only 1 major hill. Right knee pain at 8 miles . Left knee pain at 11 miles. Thighs burning at 13 miles after climbing hill. None of the pain last more than a minute. Hoping to avoid a repeat of my 15 mile race in Oct.
Hey RC,
How are you feeling following the 15 miler?
Looked like a nice sensible long run. Nice accomplishment.
Been a long, long time since I've attempted that type of run. Would like to get there this spring!
lg
Hey RC, How are you feeling following the 15 miler? Looked like a nice sensible long run. Nice accomplishment. Been a long, long time since I've attempted that type of run. Would like to get there this spring! lg
Surprisingly, I feel great. Raining with tornado warnings. Taking a rest day. 60 F. What a waste of warm weather.
Run until the trail runs out.
2012**Run 40 miles week
50 miler**100 miler
PR 5K**10K**26.2
http://bkclay.blogspot.com/
Had a great little run today.. My rhr is back to 42 and though im still alking a bit it cant be helped with the ups but im finding a nice rhythm and feeling so much better for rest of day..
Decker Challenge 12/12
Good to hear the results Stella. I found the same thing with lhr running. Almost no recovery necessary, especially if you use a long cool down. I had a good 4.6 mi run this morning. 2 mi warm up, 3/4 mi cool down, overall ahr=98, mhr=108, running segment ahr=103 at better than my half pace! HR seemed to behave normally as opposed to Sat when it seemed to want to stay low. Only difference being running after I took meds on Sat.
bob e v 2012 goals: keep on running! Is there anything more than that?
Finish 2 halves, 3M Half 1/29 and probably Decker Challenge in Dechistory: blessed heart attack 3/15/2008; c25k july 2008 first 5k 10/26/2008, 62nd birthday; 1st 10k 2/28/2009 - 50 wks from heart attack to 10k; 1st Half Marathon 11/9/09 20 months from heart attack! !
I've recently decided to add 5 beats to my MAF HR for improved fitness (180-age + 5 = 145) as I have been working out for close to two years with about 8 months of serious run training and have lost a total of 63 pounds to date.
I joined the local YMCA to start swimming and running on their indoot track (11 laps to a mile). I have been running in my calculated Zone 2 (145 to 157) for a couple weeks now.
Yesterday I ran 77 laps (7 miles) at the YMCA and average a 143 HR with a 148 max in 1:11:10 for a 10:10 pace. My legs felt heavy and slow and I was very suprised at the pace when I finished. The previous runs on this track were slightly faster (10:00 to 10:10) with a HR average around 152.
Is the swimming helping or just a big jump in fitness? I'm going to take the day off today for a rest day as my quads are sore and see if I can run 7 miles again on Wednesday at my new MAF in about a 10:10 pace.
2012 Goals:
5k = sub 22:00
10k = sub 45:00
HM = sub 1:40:00
Run = 2000 miles
Bike = 3000 miles
Swim = 130 miles
State of the gear.
It's ridicously cold and windy today. I ditched my plans to run. What are your stressors? Red challenge flags? Pants on the Ground? Balloon boys? Or, simply announcers extolling the brilliance of players "knowing" where the first down marker is, etc, etc?? Make it go away Mr President.. make it go away. I shouldn't complain. It was a privilege experiencing the primes of Francis Tarkenton, Ozzie and Harriet, and The Lennon Sisters. Life was never so good! Back in the fifties. Uncle Red may have been behind the wheel, but it was a curious 9 year old, who was steering that big Oldsmobile. lg, trou, seat belt fastened securely
Canberra half IM
5 miles walk *** 3miles ahr 108 mhr 125. HR monitor off track for 1 mile will clean .
Must be something in the stratosphere
Mine (almost brand new HR strap) showed me at an impressive 219 bpm during my bike warm up!
And I was singing the praises of it's accuracy only a couple of weeks ago.
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