I was very pleased that I was able to do this without any speed work or above MAF running. 

Just to add to this, I do not think the fact that I ran below MAF was responsible for the PR by itself.  The fact that I have lost some weight was a bigger factor.

But, the results did confirm to me that running below MAF at a higher volume was very beneficial to me.  I did not lose any 5k ability that I had before I started this base phase.  And running below MAF allowed me to increase miles very comfortably.

This has taught me that volume is the most important factor, even for a race as fast as a 5k.  Eventually, I will add some speed and tempo, and it will get me some improvement, but that will just be some icing on the cake.  The cake is the volume and the base.

I also think this demonstrates for me that "slow training just makes you a slow runner" is not really true.  My average training paces are in the 11s, yet I was able to run in the 7s without much trouble.  Many people who are in the 7s train in the 9s.  It probably does not hurt to train in the 9s for those people, and it psychologically feels better to go faster in training, but the 11s is less stressful and can allow you to get more volume.  Anyway, that is just my latest view on all this.

And I am not saying that I train by pace anyway.  I just try to stay under HR=132 and sometimes that means running in the 11s, and sometimes it is in the 10s.  And if I ever really gave this base training a longer shot and continued to increase miles, maybe I would be able to run in the 9s someday and still run below MAF

 I also think this demonstrates for me that "slow training just makes you a slow runner" is not really true.   

I agree.

 I hear the above too though.

I say it's not the "slow training" that is making them slow....it is the fact they are improperly-training in such a manner than they are unable to run race-pace any faster than training, and that in essence they are then doing "training at race-pace" .....and that is why they are slow at race pace.

In my circles, those folks seem to train slow and run slow. They don't see  the 4 minute discrepancy betweeen race pace and training pace and so they think it's the "slow training" that is causing it, instead of seeing the "slow training" the result of prior training at race-pace.  Perhaps?

I think.   What do I know.

  My average training paces are in the 11s, yet I was able to run in the 7s without much trouble.

I too typically have a 4 minute discrepancy between training pace and race-pace.

Thanks again for pointing this out.  It's a good reminder for me!

5k PR

 

mile   pace   aveHR   (maxHR=186)

1  7:16  162
2  6:54  173

3  7:27  174

Total:  22:29 (7:15 ave Pace) maxHR=178

 

I completed an 8 week base of all MAF or below running (maf HR = 132) of 25 miles per week with an 8 mile long run per week.  And then I fell of the wagon.

 

I could not resist this race, as it is a big event with over 5000 runners, and it was a blast.  I was very pleased that I was able to do this without any speed work or above MAF running except for a 2 mile run a few days before at a higher rate, just to get my legs adjusted to a faster pace.

 

I felt great and I am confident that adding some higher paced stuff will result in more improvement.  I actually thought I could have pushed myself more, but being my first 5k and not having much faster paced running behind me, I did not really push it.

 

I plan on going back to base kind of running, and I am hoping that my indiscretion will not set me back.  I assume that it will not.  I was most pleased with the feeling that even at this pace, I felt very aerobic and for the first time I am not extremely sore from the run.  I feel pretty recoved two days later.

Nice PR, RUn!  Don't freak about whether or not this sets your progress back, just take proper recovery and keep track of your MAF tests. One race might help, especially if you've been seeing  a lot of progress and feel pretty healthy-- the tests will let you know. Awesome progress.

--Jimmy

 

 

That particular belief running amok in the running world shows a misunderstanding of HRT in general. There might be some truth to the belief  if a person were to go out and run 12:00 miles all the time, regardless of fitness,  and health. With HRT, the HRM speeds you up as your aerobic system develops. You might start out a 12:00 miles at MAF, but if you do it right, allowing the HRM to speed you up or slow you down as you go, you might get your aerobic speed down to 8:00 miles. If you were to religiously "run slow" at 12:00 miles, there's a good chance that, at some point, the training load won't be enough to maximize aerobic potential, and your racing could suffer. The HRM slows you down in the beginning ("hey slow down, speedy gonzales!), then eventually makes you work harder and harder ("speed up, lard butt!"). If you read  Dr. Phil's material, and a few of his posts here, you will see that it is possible to get so fast at MAF, that you can't  spend all your time running at it, as it gets a bit uncomfortable. That's where the aerobic intervals come into play.

 

 

--Jimmy

 

 

 

 

Insightful.

Thanks Jimmy,

I did fail to mention one thing.  I run a fairly flat coarse for training, but there are some decent up hill and down hill sections, and I take full advantage.  I keep the HR down going up the hills, and then I go as fast as I can down the hill while keeping HR below MAF.  So, I do get a little "speed" work in that way, and I think it helps.  It feels nice to stretch the legs out during that portion.

I also just want to add this.  I had been doing MAF type running since January 2008, but I never got my mileage very high.  There were periods I got it higher, but that was during racing season.  This is the first time I have given base training a better shot at higher mileage and I am really liking it a lot.

The MAF HR limit has really helped me focus on getting to higher mileage and at the same time keep the stress down.  It was hard at first, but the long runs are getting easier and easier to me.

For example, I went on a long run yesterday.  I do not dread them anymore, and in fact really have looked forward to them.  I think it is because I am running at a pace that is comfortable and beneficial.  It is like looking foward to a nice hike or walk or something.  And yet, at the end, I feel that "comfortably tired" feeling, and not completely spent.

 

 

What are these again, exactly?

My understanding is that aerobic intervals involve varying your pace but still staying below maf. In my case, my maf is 120 and I alternate walking and running to keep my hr between 110 and 120 or sometimes 100 and 120. I assume that a 100 to 120 gap would benefit me more from an aerobic interval standpoint for me than a tighter range. However, a more fit person might benefit as much from a tighter range, say 110-120.

Since my poor but improving aerobic fitness level requires that I alternate walking and running to stay below maf, I would qualify as an interval expert.

Bob

Here's my race report from this past weekend's Prosperity Hoppin' 5k race

Last year, I was in the midst of base training and ran the Prosperity Hoppin 5k race and set my 5k PR.

Fast forward a year and my mileage is down--way down--but I'd committed to running this race months ago with my dad who run/walks the event.  Due to my low mileage I just resolved to run more for fun than to beat any time.

Arrived at the race start/finish area about thirty minutes to the start. After picking up my packet, I changed into my usual racing outfit and headed out for some warm-up. I carried my shoes in my hands as I warmed up, testing the roads to see how friendly they would be to my bare feet.  Running on the side of the street, I was landing on lots of pebbles, but the middle of the street felt smooth--better than the roads on which I normally run. Had to stop once when my Garmin started beeping cause I have a high heart rate alarm set up--took a couple of minutes to figure out how to cut that off.  And then a couple of minutes later I landed on a rock with the ball of my foot and stopped running cause that one stung bad for a few seconds.  I was just about to put my shoes on for the rest of the warm-up, when I thought, "It's just a couple of blocks back to the start area; I can run back there and then put on my shoes if I still want to, after toweling off all the sand and grass stuck to them. So my warm-up ended up not being as long or sustained as I wished.

Once I returned to the start area I struggled with the decision to run with shoes or barefoot.  I've only been running exclusively barefoot for about six weeks and was still learning and practicing barefoot running technique.  But 5k at a faster pace than I've ever run barefoot might be trouble.  But it sure would be nice to see if I could run a 5k race barefoot, and with the roads so smooth (or at least the little bit on which I'd warmed up), this would be a good course to see. Asked my wife--who doesn't understand why I'd want to run barefoot--if she minded if I ran barefoot, and once she granted her blessing, I decided to go for it.

I'd forgotten to bring something to attach a chip to my ankle so I had to steal a shoelace off my shoe to tie it to my leg. Then I posed with my dad for our pre-race photo (taken by my wife and my mom).

We headed for the start line, received the starting instructions, and then were off.  I moved towards the middle of the road where there was less trash and rocks, and I tried to keep slow to counteract the tendency to start way too fast.  The first three quarters of a mile is a loop that has us running back by the start line for encouragement from the spectators and picture-taking by my wife and mom.

I felt pretty good for the first mile but looked down at my watch and saw that I was running around a 7:15 mile pace which is too fast for my current conditioning.  My legs and feet felt fine but the lungs were already starting to burn and a side stitch felt imminent.  Around the halfway mark, I took a cup of water from the water stop, drank one sip, and poured the rest over my head.  Still no problem with legs or feet; just the burning lungs and pre-side stitch.

I kept forcing myself to run, even though I really really wanted to take a break.  I found myself focusing pretty hard on my immediate surroundings and on my running form.  With about three-quarters of a mile to the finish line I caught up with a high school age runner who sped up to keep pace when I started to pass by him.  We conversed a little, and we turned back on the main road through downtown I ended up on the side of the road where I promptly landed with the ball of my left foot on a rock.  I slowed down and kind of limped-ran for a few steps before I told my foot to relax.  It did, the pain faded, and I started back running with a normal gait.  The teenager pulled ahead.

The last turn leads to the only uphill on the course.  I was already winded by then, so I just tried to maintain effort and not hard charge the upslope even though the finish line was just a couple hundred feet ahead.  Once I completed the small hill, I quickened my pace to finish with a decent sprint.  Finish time of 25:17.

After grabbing a gatorade, I walked to join my wife and mom, who were at the top of the hill, waiting for my dad to finish.  Then cheered him in for his 5k PR.

Examined my feet later.  Suffered from small blisters at the tips of three toes.  Looking at some of the pictures my wife took, I suspect I caused them when I shifted to the final sprint and pushed off with my toes for at least a few steps.

Overall, a satisfying 5k.  I am happy to discover I haven't lost any time since my last 5k in April even with the reduced mileage.  Hoping now I can start building up more miles as the barefooting becomes more natural.

temp: 73

dewpoint: 72

avg HR: 180

high HR: 192