First time posting here but I have been lurking a while. I am 53 years old, have been running consistently for two years and started doing MAF training six weeks ago after running a marathon in 3:32. I am using 133 as my upper heart rate limit. I tested the day I started this and every two weeks since. My last test today has me scratching my head on how to interpret it. My first two miles and overall pace have gotten progressively faster indicating that training is going well. The third through fifth mile have stayed about the same.
My thought is that training is progressing well and that I should continue on course. I am assuming that the third through fifth mile are not progressing as fast on the test because of overall fatigue. I have been running 70 mi+ weeks and the day before each test I have run 18 to 20 miles. Does this sound reasonable or does the test indicate I need to back off on mileage for a week or two to rest?
Real nice progress. From test 1 to test 4, you've improved in every mile.
Same with test 2 to test 4.
From the 3rd to the 4th, you didn't from mile to 3 to 6. Didn't get worse!!!
I wouldn't worry about. It's never a straight line of progression. There will be tests that will have you scratching your head and wondering why. Only be concerned if you hit an extended plateau over a few months, or a steep regression. Plateaus are sometimes like when you lose weight. You'll hit a period where progress just stops, then starts up again. Sometimes it means that you need to start racing or add speedwork. Regression usually means the body is farting out in some area due to overtraining, diet, or a some form of illness, condition or deficiency.
Doing awesome, man.
It's probably not much of a factor now, but temperatures were a BIG factor for me when doing MAF tests in the summer.
Once you start gettting closer to spring don't be suprised if you slow down some on a warm day.
Pretty impressive results I think so far.
Age: 46 Weight: 200 Height: 6'2" (Goal weight 195)
Current PR's: Mara 3:48:09 (2013); HM 1:36:42 (2015); 10K 43:59 (2014); 5K 21:27 (2013)
I did another 2 week MAF test today at lunch. I am inclined to ignore the 9 Jan results because I think I was edging very close to overtraining that day and I don't think my heart was responding as should have been. At that time I had not taken a rest day since mid Nov. Since then I added a rest day every Friday and feel unbelievably better. Its amazing how much difference skipping one short run a week makes. I also did one 2 mile tempo run about 10 days ago and a couple of hard hills last Sun. I'm not sure those made any difference, negative or positive. The test today seems to indicate progress more in line with all the other tests minus the 9 Jan one.