Low HR Training

Maff test (Read 2893 times)


Consistently Slow

    7/19/10

    Interval 1 Mi 11:01.7 11:01.7 11:02 124 127  
    Interval 1 Mi 11:31.01 22:32.71 11:32 124 127  
    Interval 1 Mi 11:41.09 34:13.80 11:42 123 128  
    Interval 1 Mi 11:51.74 46:05.54 11:52 124 127

    5/20/10

    Interval 1 Mi 10:44.33 10:44.33 10:45 124 127  
    Interval 1 Mi 11:17 22:01.33 11:17 124 128  
    Interval 1 Mi 11:25.29 33:26.62 11:26 124 128

    4/13/10

    Interval 1 Mi 11:03.61 11:03.61 11:04 124 128  
    Interval 1 Mi 11:15.88 22:19.49 11:16 124 128  
    Interval 1 Mi 11:42.42 34:01.91 11:43 124 127  
    Interval 1 Mi 11:43.62 45:45.53 11:44 125 127

     Regression not  nearly as much as I was afraid It would be. Cut mileage the past 6 six weeks. Must have help. Drift of 1:14 over 5 miles. 5th mile not show(12:15) I did  1.25  mile WU. WU normally 1.25---1.5 mile

    Run until the trail runs out.

    2014***1500 miles 09/28/14

    50miler 13:26:18

    Race Less Train More

     

    Ana Trason  "Living Her Life"

    "The Marble in The Groove"

     

    unsolicited chatter

    http://bkclay.blogspot.com/

      why the regression? because of cutting miles?

       

      I think I'll put my maff progression too here because of the thread title. Smile

      I never do a a run that's declared to be maff test before starting the run because that would stress me too much. but I have some runs that I can compare because it's done on known routes (all of them flat).

       

      so, here, note, MAF=153:

       

       

      3/1/10 first MAF run

      mile 1: 14:49 @150

      mile 2: 15:37 @150

      mile 3: 15:16 @151

      mile 4: 14:55 @150.5

      mile 5: 15:17 @151

      and so on..

      total avg pace: 15:10 @151 6.5 miles

      weather: 46 F, DP low

       

      (warmup: only a 0.5 mile brisk walk, later I increased this to double the time/distance though...)

       

       

      3/5/10

      mile 1: 13:03 @149.5

      mile 2: 13:26 @151

      mile 3: 13:52 @151.5

      mile 4: 14:13 @151

      mile 5: 14:16 @151.5

      total avg pace: 13:47 @151 5 miles

      weather: 32 F

       

      (warmup: 1 mile brisk walk up to MAF-13, 13-14mins)

       

       

      3/28/10

      mile 1: 12:32 @149

      mile 2: 13:09 @148.5

      mile 3: 13:08 @149

      mile 4: 12:51 @149

      total avg pace: 12:54 @149 4 miles

      weather: 55 F, DP low

       

      (the run ended here..)

      (warmup: 1 mile brisk walk, occasionally slow run, 13mins or so, gradually increasing HR to MAF-10 and always done that way)

       

       

      4/15/10

      mile 1~ pace: 13:52 @146

      mile 2~ pace: 13:08 @151.5

      mile 3~ pace: 13:04 @152.5

      total avg pace: 13:21 @150 3.84 miles

      weather: 46 F, DP low

       

      I don't consider this one a regression, because it was fluctuating between 12:50 and 13:50 a lot in this period.

      (different route from first 2 but I used it several times and this is very well representative of other runs. a loop was around 1.28miles, I'm showing the pace for each loop above)

      (warmup: around 1 mile slow run, what is sure it was 15mins)

       

       

      5/24/10

      mile 1.5~ 1% down pace: 11:26 @152
      mile 3~ 1% up pace: 13:39 @154
      mile 4.5~ 1% down pace: 12:03 @154
      mile 6~ 1% up pace: 14:32 @153

      total avg pace: 12:41 @152 4.66 miles

      weather: 57 F, DP low (but raining)

       

      (again different but again known route. a big loop done twice and in this loop, first part is 1% "downhill" and back 1% "uphill", so only the corresponding halves can be compared to each other or the whole loops to each other.)

      (warmup: usual slow run, around 0,8mile around 11 mins)

       

       

      6/15/10

      mile 1~ pace: 11:48 @151

      mile 2-3-4~ pace: 12:03 @153 (to turnpoint)

      mile 5-6-7~ pace: 12:03 @153 (back same way)

      mile 8~ pace: 12:40 @153

      mile 9~ pace: 12:32 @153 (end of run here, back at starting point)

      total avg pace for first 4-5~ miles: 11:58 @152.5 4.26 miles

      total avg pace for entire run: 12:06 @153 for 9.08 miles.

      weather: 75 F, but not humid

       

      (the route is different again.)

      (warmup: slow gradual run of 13mins, for over a mile)

        7/19/10

        Interval 1 Mi 11:01.7 11:01.7 11:02 124 127  
        Interval 1 Mi 11:31.01 22:32.71 11:32 124 127  
        Interval 1 Mi 11:41.09 34:13.80 11:42 123 128  
        Interval 1 Mi 11:51.74 46:05.54 11:52 124 127
        5/20/10

        Interval 1 Mi 10:44.33 10:44.33 10:45 124 127  
        Interval 1 Mi 11:17 22:01.33 11:17 124 128  
        Interval 1 Mi 11:25.29 33:26.62 11:26 124 128
        4/13/10

        Interval 1 Mi 11:03.61 11:03.61 11:04 124 128  
        Interval 1 Mi 11:15.88 22:19.49 11:16 124 128  
        Interval 1 Mi 11:42.42 34:01.91 11:43 124 127  
        Interval 1 Mi 11:43.62 45:45.53 11:44 125 127

         Regression not  nearly as much as I was afraid It would be. Cut mileage the past 6 six weeks. Must have help. Drift of 1:14 over 5 miles. 5th mile not show(12:15) I did  1.25  mile WU. WU normally 1.25---1.5 mile

         

         

         

        Ron, we need to know what the conditions were like for the three MAF Tests to know if it is a regression, or possibly due to humidity and temp.  May times should be quicker then July times, unless you did these tests in a climate controlled environment.

         

        The pain that hurts the worse is the imagined pain. One of the most difficult arts of racing is learning to ignore the imagined pain and just live with the present pain (which is always bearable.) - Jeff

         

        2014 Goals:

         

        Stay healthy

        Enjoy life

         


        Consistently Slow

          Maff test temps   July 72   May 55     April 52 . A 20 degree swing in temps. The drift was probably due to the temperature swing. The 4 mile test had a drift of  40 sec. done in April. The drift for 4 miles in July was 50 sec. The test in May was a 3 miler. One day I will achieve the 45 second drift for  5 miles.

          Run until the trail runs out.

          2014***1500 miles 09/28/14

          50miler 13:26:18

          Race Less Train More

           

          Ana Trason  "Living Her Life"

          "The Marble in The Groove"

           

          unsolicited chatter

          http://bkclay.blogspot.com/

            Maff test temps   July 72   May 55     April 52 . A 20 degree swing in temps. The drift was probably due to the temperature swing. The 4 mile test had a drift of  40 sec. done in April. The drift for 4 miles in July was 50 sec. The test in May was a 3 miler. One day I will achieve the 45 second drift for  5 miles.

             

            then that's not a regression, you probably even improved some. I sure hope that's true because it means extra improvements for me too. Smile)) i.e. maybe my MAF pace isn't 12mm but 11mm in cold weather! :P and yours could be 10mm!

              Maff test temps   July 72   May 55     April 52 . A 20 degree swing in temps. The drift was probably due to the temperature swing. The 4 mile test had a drift of  40 sec. done in April. The drift for 4 miles in July was 50 sec. The test in May was a 3 miler. One day I will achieve the 45 second drift for  5 miles.

               

              Ron

               

              I found a pace conversion calculator for running in temps above 60 degrees. Looks like you could easily subtract a good 18-20 seconds per mile for 77 degrees. The you can figure a couple more for the increased humidity. As you probably know the humidity is going to keep you from sweating and cooling your body by the evaporation that occurs allowing your core to cool.

               

              The pain that hurts the worse is the imagined pain. One of the most difficult arts of racing is learning to ignore the imagined pain and just live with the present pain (which is always bearable.) - Jeff

               

              2014 Goals:

               

              Stay healthy

              Enjoy life

               

              Dom77mu


                Burnt Toast you can also use Jack Daniel formula when you input the race distance PB & compare it with temps over 60F Its a xls file you can use the free OpenOffice Calc to use this if you dont have excel.


                http://www.mediafire.com/?kdlcnambywlv700


                Example a 2:50 marathon at 60F would be..


                <colgroup><col width="60" /><col width="64" /><col width="60" /><col width="60" /><col width="60" /><col width="60" /><col width="60" /><col width="60" /><col width="60" /></colgroup>
                60° f 65° f 70° f 75° f 80° f 85° f 90° f 95° f 100° f
                2:50:00 2:51:17 2:52:33 2:53:50 2:55:06 2:56:23 2:57:39 2:58:56 3:00:12


                Consistently Slow

                  WU 1.8 miles---- 3 miles---CD 2.2 miles

                  TypeDistanceTimeTotal TimePaceAvg HRMax HRNotes
                  Interval 1 Mi 12:05.63----- 12:05.63---- 12:06--- 122----

                  128

                   

                   

                  Interval

                  1 Mi 12:38.96----- 24:44.59---- 12:39---- 124---- 127  

                   

                  Interval

                  1 Mi 12:37.70----- 37:22.29---- 12:38---- 124--- 129  

                   

                   9/13/210

                   


                  1 Mi 10:32.82 ----10:32.82---- 10:33 ---125---- 128  

                   

                  Denial is the first of the five stages of aerobic grief.

                  Next step: anger. Remind me to leave Atlanta when you get to this stage.

                   

                  --Jimmy

                   

                  So True! Cry

                  Run until the trail runs out.

                  2014***1500 miles 09/28/14

                  50miler 13:26:18

                  Race Less Train More

                   

                  Ana Trason  "Living Her Life"

                  "The Marble in The Groove"

                   

                  unsolicited chatter

                  http://bkclay.blogspot.com/

                  jimmyb


                    WU 1.8 miles---- 3 miles---CD 2.2 miles

                    TypeDistanceTimeTotal TimePaceAvg HRMax HRNotes
                    Interval 1 Mi 12:05.63----- 12:05.63---- 12:06--- 122----

                    128

                     

                     

                    Interval

                    1 Mi 12:38.96----- 24:44.59---- 12:39---- 124---- 127  

                     

                    Interval

                    1 Mi 12:37.70----- 37:22.29---- 12:38---- 124--- 129  

                     

                     9/13/210

                     


                    1 Mi 10:32.82 ----10:32.82---- 10:33 ---125---- 128  

                     

                    Denial is the first of the five stages of aerobic grief.

                    Next step: anger. Remind me to leave Atlanta when you get to this stage.

                     

                    --Jimmy

                     

                    So True! Cry

                     

                    A bit of a regression, Ron. But not a completely horrible test. Can you trace back to where your regression started? It must have been showing up in your aerobic training paces.

                    --Jimmy

                    Log    PRs

                    labhiker


                      MAF TEST this morning.  

                       

                      Treadmill 0% incline

                      15 minute WU @  100-118 range (approx. 15 min.)

                      Mile 1  11:46  @ 130 (-1)

                      Mile 2   12:08  @ 130

                      Mile 3  12:30 @ 131

                      CD till 60 minutes

                       

                      last test on 2/12

                      Treadmill 0%

                      15-20 min WU

                      Mile 1  12:36 @ 131

                      Mile 2  12:53 @ 131

                      Mile 3  13:42 ?? @ 131

                       

                      Showing progress.  Slightly concerned about the amount of cardiac drift between mile splits.  Possibly due to 15.5m lr on sunday and need for add. rest?  Or being indoors on the treadmill for test.  Have been outside on the roads for the past 6+ weeks.

                      labhiker

                      jimmyb


                        MAF TEST this morning.  

                         

                        Treadmill 0% incline

                        15 minute WU @  100-118 range (approx. 15 min.)

                        Mile 1  11:46  @ 130 (-1)

                        Mile 2   12:08  @ 130

                        Mile 3  12:30 @ 131

                        CD till 60 minutes

                         

                        last test on 2/12

                        Treadmill 0%

                        15-20 min WU

                        Mile 1  12:36 @ 131

                        Mile 2  12:53 @ 131

                        Mile 3  13:42 ?? @ 131

                         

                        Showing progress.  Slightly concerned about the amount of cardiac drift between mile splits.  Possibly due to 15.5m lr on sunday and need for add. rest?  Or being indoors on the treadmill for test.  Have been outside on the roads for the past 6+ weeks.

                         

                        Nice progress, Lab.Cool

                        Looks like less drift than the test on 2/12, and seems normal. (a recent test of mine went 11:45, 12:17, 12:46 in 62 degrees)

                        Remember to take temperature and humidity into account.

                         

                        --Jimmy

                         

                         

                         

                             

                        Log    PRs

                          drift is partially individual too..it doesn't necessarily mean it's a bad thing. we discussed this with jimmyb before how I don't get much drift at low HR's. (even though the MAF pace is nothing close to being really great. my best MAF pace to date was 10:30)

                           

                           

                          PS: what I call MAF pace is the pace belonging to 180-age formula HR, no adjustments. (I haven't got around to testing using jimmyb protocol yet but planned of course Smile ).


                          Consistently Slow

                             

                             

                            6/20/11

                             

                            1

                            Interval 1 mi 10:55.38 10:55.38 10:56 122 129

                             

                            2 Interval 1 mi 11:10.26 22:05.64 11:11 124 129

                             Do not think I would have had the energy for 5 miles after Saturdays race.

                            3/24/11

                                 
                            Interval 1 mi-- 11:48.88 --------124 --130   EditDelete
                            Interval 1 m--i 12:22.54 --------123 ---128
                                 
                                       

                            9/1/10

                            1 Interval 1 mi 10:32.82 ---10:32.82 --10:33-- 125 128  
                            2 Interval 1 mi 11:05.52 ---21:38.34 --11:06-- 125 127  
                            3 Interval 1 mi 11:22.35 ---33:00.69 --11:23-- 125 128

                            9/13/ 11

                             TypeDistanceTimeTotal TimePaceAvg HRMax HRNotes
                            1 Interval 1 mi 9:22.38------ 9:22.38------ 9:23 123 134  
                            2 Interval 1 mi 9:51.46----- 19:13.84----- 9:52 125 130  
                            3 Interval 1 mi 9:57.16----- 29:11--------- 9:58 125 130  
                            4 Interval 1 mi 10:33.38---- 39:44.38----- 10:34 125 129

                            Very surprised my the improvement. from last  year . 10:32--9:22.

                            Run until the trail runs out.

                            2014***1500 miles 09/28/14

                            50miler 13:26:18

                            Race Less Train More

                             

                            Ana Trason  "Living Her Life"

                            "The Marble in The Groove"

                             

                            unsolicited chatter

                            http://bkclay.blogspot.com/


                            Consistently Slow

                              6/20/11

                               

                              1

                              Interval 1 mi 10:55.38 10:55.38 10:56 122 129  
                              2 Interval 1 mi 11:10.26 22:05.64 11:11 124 129

                               Do not think I would have had the energy for 5 miles after Saturdays race.

                              3/24/11

                                   
                              Interval 1 mi-- 11:48.88 --------124 --130   EditDelete
                              Interval 1 m--i 12:22.54 --------123 ---128
                                   
                                         

                              9/1/10

                              1 Interval 1 mi 10:32.82 ---10:32.82 --10:33-- 125 128  
                              2 Interval 1 mi 11:05.52 ---21:38.34 --11:06-- 125 127  
                              3 Interval 1 mi 11:22.35 ---33:00.69 --11:23-- 125 128

                               6/22/11

                              1st time drift within 45 second range Smile 10:26 best 1st mile.Thank you all for the 3 years of encouragement  and knowledge.

                              Remember the  Maff road is long but it will get you to your goals.

                               

                               TypeDistanceTimeTotal TimePaceAvg HRMax HRNotes
                              1 Interval 1.5 mi--- 19:19.27-- 19:19.27---- 12:53 115 131  
                              2 Interval 1 mi----- 10:25.82-- 29:45.09---- 10:26 124 128  
                              3 Interval 1 mi----- 10:35.74-- 40:20.83---- 10:36 125 129  
                              4 Interval 1 mi----- 10:44.71-- 51:05.54---- 10:45 125 129  
                              5 Interval 1 mi----- 10:50.77-- 1:01:56.31-- 10:51 125 131  
                              6 Interval 1 mi----- 11:12.63-- 1:13:08.94-- 11:13 125 135  
                              7 Rest 0.56 mi 7:09.97-- 1:20:18.91-- 12:48 117 125  
                              8 Interval <center>—</center> 0:07.48 1:20:26.39-- <center>—</center> 95 95

                              Run until the trail runs out.

                              2014***1500 miles 09/28/14

                              50miler 13:26:18

                              Race Less Train More

                               

                              Ana Trason  "Living Her Life"

                              "The Marble in The Groove"

                               

                              unsolicited chatter

                              http://bkclay.blogspot.com/

                              jimmyb


                                10:26! in 71° and less drift in high humidity to boot!

                                Looking good, Ron. Nice progress.

                                You've had an amazing year.Cool

                                11 days until the big ritual.

                                --Jimmy

                                Log    PRs