I have been very encouraged by reading many examples of pace improvement at MAF after consistent training. This gives me much comfort in training at a slower pace. I would like to know if there is an age at which dramatic pace improvements are not seen. (I am a 43yo M). Are there any factors inherent to the runner that affect observed MAF pace improvements with proper training? Experiences and hunches from observation are greatly appreciated.
Lay it on us...the more data, the better. Jimmyb loves data...a lot.
When I bought my HRM I ran the test below. I have been pretty consistent in my training, but due to family and work I have had rough weeks here and there. I want to run four solid weeks (starting this week) and then do another test to see where I am. My trends these days are to start at around 9:40 for the first two miles, then settle in around 10:30, which holds up to over 7 miles (the farthest I have run with a HRM). Sorry the data is a little splotchy, but I haven't been collecting it consistently. My original post in this string was not so much about fearing that I am too old to see significant improvements (although there is that thought in the back of my mind...), but rather how long can the improvements be maintained?
My goal is to run a sub 3:30 marathon this year. I would llike to BQ at some point, and the LRH method is consistent with my goals of minimizing chances for injury. I really like the biofeedback and the thoughts and motivation of the community here (and formerly CR).
1. 10/22/07 5 mile
a. 10:11.70 137
b. 10:11.49 136
c. 10:05.05 137
d. 10:14.20 136
e. 10:16.68 137
Master of Inconsistency
Ain't Wastin' Time No More !
I'd like to throw a wrench in the works here....
I once ran a 2:48 marathon, back about 26 years ago. Most of my training was low HR (Van Aaken), but I did race every weekend at a 2.5 mile race and I was usually running that at 5:30 pace or better. This was my speedwork. Most of the rest of the week I was running back and forth to work at a really comfortable pace adding up to around 100 mpw.
I was able to hang onto running just over 3 hours in my early 40's when I switched over to ultrarunning, training for and running mostly 100 mile races. 10 years later I am a slow beast...I can run forever and when ramping up I'll still run around 70MPW, but i have gotten real slow running all those slow miles without any speedwork.
I still like to run most of my running at a real slow pace (translates to comfortable pace), but i will step it up a few times a week with short sprints in the middle of my runs. It seems to be helping....I am now doing most of my easy running at closer to 9 mpm than the 11 mpm I've been doing the past 4-5 years.
So, yeah, train slow to build the aerobic engine, but don't neglect the other speeds. Come the springtime, I will mix it up with hills, sprints and tempo runs, which will all add up to less than 10% of my mileage.
BTW: I'm 56 and am a better, more solid runner today that I was 30 years ago
Ted, aka newgeneration,
I too am 43 and trying out MAF for the first time. Your pace is pretty good for your HR.
If I might ask what was your Max Heart rate during your run. It's funny cause my engine must need more of a tune up than yours since I haven't broke the 11minute mile yet. I've never run a marathon but our other race times are fairly similar. This could prove a good experiment. I'll be posting in Jimmy's daily thread hope to see you there!