my first run in warm-ish weather this year! 17C / 63 F.
maybe this is what slowed me down after a couple of miles? I don't know... average pace was around 14... the course was a new one though. after that slow down thing, I didn't slow down much more... except there was a distinct HR drift at 80 minutes (I always have it around there).
the great news I discovered in this run is that I can finally run a long time under MAF without my legs complaining!!
around 7.72 miles, 109 minutes.
Run until the trail runs out.
2012**Run 40 miles week
50 miler**100 miler
PR 5K**10K**26.2
http://bkclay.blogspot.com/
3/24/10-- 7.25 miles+0.87 mile C/D HR 126/141. Experimenting with Maff +10. Race time pace has not improved in 2 yrs. Mileage is up each month which was my main goal. 5:30-7:15 PM
3/25/10-- 3.68 miles HR 117/134. Includes 0.35 C/D 5:30 AM. Expecting rain later today and tomorrow.
Over doing it got me again, I increased my time too much from one week to the next and I paid for it. :-( 2nd Metatarsal became inflamed but it was not fractured. I've been biking and swimming only for about 6 weeks now.
Today was my first run since Feb 21. If felt great to be back out there. 55 and Sunny!
I decided to do a 1 Mile MAF test for a starting point. I was pretty happy with the result.
Mile 1 15:05 Warm up
Mile 2 13:28 MAF 135
.43 7:37 Cool Down
Any suggestions on how to start building back up slowly?
Ok, I would like some advice over here. I've been practicing MAF for about 4 weeks now, and I'm not sure what is going on. I've got some days that are fantastic (~11:45 m/m), and some days that are not (~12:55 m/m). I can't seem to reconcile the issue. For example, I went on a 10 miler yesterday and averaged 12:54 m/m. I did the same run two weeks ago and averaged 12:17 m/m. That seems like a big discrepency, but I'm also inexperienced at this. My legs were also more sore yesterday than they were two weeks ago...
So, does this reflect that I am going backwards? I've started monitoring my resting heart rate to rule out overtraining (yesterday had an rhr of 42, about the same as it was two weeks ago), and that doesn't seem to be the issue. I also took a break for about 2 weeks (reduced mileage, not total rest). Is it because it was a slight bit warmer? Was it the time of day? Was it my eating the day prior? Other stressors i'm not taking into account? Is it my heart rate monitor?
If this is normal, just let me know and i'll continue along my way. I just want to make sure that i'm not spiraling into a slower and slower pace... Thanks!
Ok, I would like some advice over here. I've been practicing MAF for about 4 weeks now, and I'm not sure what is going on. I've got some days that are fantastic (~11:45 m/m), and some days that are not (~12:55 m/m). I can't seem to reconcile the issue. For example, I went on a 10 miler yesterday and averaged 12:54 m/m. I did the same run two weeks ago and averaged 12:17 m/m. That seems like a big discrepency, but I'm also inexperienced at this. My legs were also more sore yesterday than they were two weeks ago... So, does this reflect that I am going backwards? I've started monitoring my resting heart rate to rule out overtraining (yesterday had an rhr of 42, about the same as it was two weeks ago), and that doesn't seem to be the issue. I also took a break for about 2 weeks (reduced mileage, not total rest). Is it because it was a slight bit warmer? Was it the time of day? Was it my eating the day prior? Other stressors i'm not taking into account? Is it my heart rate monitor? If this is normal, just let me know and i'll continue along my way. I just want to make sure that i'm not spiraling into a slower and slower pace... Thanks!
heck, 11:45 is fantastic, but even 12:55 is pretty good. my best so far is 12:41 and not long ago I've had runs around 14 m/mile.
so anyway, these are just daily fluctuations probably (the reasons you've listed) but you should look at the entire 4 weeks and (taking into account the different courses/terrains you may have run on) try to see a general trend.
if you think it shows you are going backwards then there is always a reason, just find it and fix it. it is not magic, you are not powerless, you can influence your own progress. (there are some posts on this board that made me feel like you can't influence things but that is not true in reality.)
also, questions: is your AHR always the same? for example mine isn't but it doesn't vary too much. how much is your weekly mileage now? why did you take the break and what was the reduced mileage? (sorry if you have a log, I will be checking that now.)
EDIT: i checked your log, and I think you may not be doing enough training. but that's my opinion anyway. the whole thing I feel is a bit like truly learning running in the most natural way (this is my very subjective view of all this MAF, it just makes me feel that way) and that needs a lot of daily practice if you want to speed that process up.
The amount of run training I can put in is impacted by my cycling time as I'm prepping for a triathlon in the summer. I was only planning on a one week step-back in training as a normal 3 on, 1 off routine, but had to reduce training last week due to insane work hours. If nothing else, I should probably start taking MAF tests to truly determine if it is terrain or other factors.
Is there a definitive answer to how much time should be put in get results using MAF? I'm assuming that time under MAF for cycling and swimming adds to aerobic base regardless.
How quickly we forget. FAQ
7. Do I have to control my heart rate in other activities, such as biking and swimming? How about in my spin class or weekly swim interval session? Yes, you have to stay under the MAF heart rate for all activities, which certainly can be difficult, if not impossible in spin class, master’s swim class, etc.
Stress loads will cause pace to slow." My legs were also more sore yesterday than they were two weeks ago..."
Fluctuations are normal. Your MAF test is the guide to determine if things are progressing or regressing. You will not see daily progressions or improvements. It is analogous to weighing yourself everyday. Some days you are heavier than previous days and vise versa. Its the trend you want to watch over a longer space of time. If you try to adjust eating habits based on each days weigh in you will drive yourself crazy. Same with imrpving your running. We are complex beings with many inputs that cause us to react. Look over a longer picture.
Just looking at your log, you've run 5 times in the last two weeks and your latest run was a 10 miler. You will be sore after a 10 mile run on so little mileage. Cycling uses different muscles so there is little cross correlation. I wouldn't worry about the soreness. It should pass as you regain "running" strength.
Be patient. Don't get caught up in the trees/weeds. Think big picture. Do a MAF test and compare to previous results. Base your work on that.
just for clarification, all my other activities are below maf so that i don't screw anything up...
as for the jump in run lengths, that is the unfortunate side effect of training for two 10+ mile races in the spring and my first tri in late june... my rhr has dropped by about 5bpm over the last 5 weeks, so i think that my fitness is increasing. maybe i just need to give my muscles time to adjust? any suggestions on how to train for such seemingly different goals?
just for clarification, all my other activities are below maf so that i don't screw anything up... as for the jump in run lengths, that is the unfortunate side effect of training for two 10+ mile races in the spring and my first tri in late june... my rhr has dropped by about 5bpm over the last 5 weeks, so i think that my fitness is increasing. maybe i just need to give my muscles time to adjust? any suggestions on how to train for such seemingly different goals?
I kept 90% of my training below Maff for 5 months if not more. Ran my half marathon at a projected HR(155) and beat my time by 30 seconds. I used McMillan + team Oregon + maff to get a target time/HR goal.
more data to add to my confusion, or maybe the beginning of understanding?
as from my previous post, i had a 10 miler on sunday with an average 12:55 m/m and was feeling pretty lousy about it since i had run the same course 2 weeks prior at a 12:15. tonight i ran a fantastic 6 miler with an average of 11:38 m/m. yes, all of them were under maf, and you can check the profile if you don't believe! seems to me like a large discrepency for only a 4 mile difference...
i've noticed that my recent 'good' runs have been in the evening after work and my 'bad' runs were in the mid morning on a weekend day. this seems counterintuitive to me, but i think this may be leading me somewhere... outside thoughts welcome!
more data to add to my confusion, or maybe the beginning of understanding? as from my previous post, i had a 10 miler on sunday with an average 12:55 m/m and was feeling pretty lousy about it since i had run the same course 2 weeks prior at a 12:15. tonight i ran a fantastic 6 miler with an average of 11:38 m/m. yes, all of them were under maf, and you can check the profile if you don't believe! seems to me like a large discrepency for only a 4 mile difference... i've noticed that my recent 'good' runs have been in the evening after work and my 'bad' runs were in the mid morning on a weekend day. this seems counterintuitive to me, but i think this may be leading me somewhere... outside thoughts welcome!
It is amazing what 2 days rest will do!
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