10 miles. Goal  pace 10:58-11:42 HR 148-142. Actual  pace 11:48   129/158. Walk 1st and last mile. Should have reset watch. Miles 4*5*6 were to fast. A little knee pain at mile 8. Course had some major hills. I now know I need to do some hill work on my long runs.

i am enjoyign the process. now ive stopped stressing about pace and having to walk  i feel good for rest of day and am able to run much more so its all good. My goal / focus is to not skip out of zone on each run its a tough challenge to remember to walk and not attempt to creep up an incline because when you do the hr can jump up so fast so better to walk have have it drop a little low.

Nearly up to week 4 and with summer almost over really looking forward to cooler months and seeing progress

17 MILES. 1mile WU and CD.Goal pace 10:51-1134. Should have been10:58-11:42 for 75-80% MHR.

Actual pace 11:19 146/183. Sprinted the last .5 mile to see if I had anything left in the tank. Last mile was 9:41. I guess I had a little left. Not much! Best news . No knee pain. Ran at Stn Mtn. Can not judge pace.

Good job Ron! We'll definitely have to get together next time I'm in ATL, but you'll have to promise to slow down even your walking so I can keep up with ya! :-)

First signs of injury. What I think is morton's Nueroma or something similar is starting to act up again. First occured when I started running and I mitigated it by changing lacing using RW's "Top of the foot pain" approach (which looks to be the same as the Lydiard approach). It went away entirely when I switched to run/walk or Gallowallking.  Well its starting to come back. I'm not sure if taining at the higher maf is doing it or not. Two of the three pair of shoes I'm using have over 80 mi on them w/o having changed lacing (I keep them loose enough to slip foot in and out and don't re-tie). Have ordered some Yanktz elastic ties to see if reduces top foot pressure and have only done some very easy runs in the hr 97-102 range instead of 102-107.

I need a sanity check. My measured max hr is 137, maybe could go to 140. It was measured via stress test before I started running but kind of verified at last July's stress test. Using 180-63=117, then -10 for meds got me to 107, or 77% of max for first round of lhr training. Went two months running at maf-10, 97/70%  and testing at maf. Didn't see much improvement although I had no injuries and was running more than ever. So I added 5, raised maf to 112/81% and have been running most days at 102-107 (73-77%) and not worrying to much if hr went to 110. Have done MAF tests at 107-112 (77-81%) and started to see improvement. But now I'm wondering if 112 is to high to use as maf. Ot maybe I need to do more very easy days instead of all near maff days, say 3 at 102-107, and 3 days at 97-102. Am thinking about maf test for tomorrow morning, using 107-112 and then switching to more very easy days. I had been thinking about introducing anaerobic training at this point with race on 2/27, will definitely hold off now.

Thoughts? Is this reasonable? Is 81% of max hr to high to use as a maf hr?

 My race is 2/21. I am running at  maf -6 for all runs except one. Once a week my long run will be at 70-80%  of max.

This is the first week. Will adjust as needed. Did go over 80% on last lap of long run Saturday. Trial and error.

 My race is 2/21. I am running at  maf -6 for all runs except one. Once a week my long run will be at 70-80%  of max.

This is the first week. Will adjust as needed. Did go over 80% on last lap of long run Saturday. Trial and error.

 Ron - what is your max hr? If I use 112 as my maf it's 81% of max. Could that be to high? Even 107 is high at 77% of max. Or is it?