Running rest day.

Took a nice easy walk by the river.

Covered 3 miles in an hour at 84bpm.

Nice and relaxed, with a slight sense of danger as a crocodile

was spotted in the area. Figured it would go for the fly fishermmen first.

Thought of Steve Irwin

at least once.

--Jimmy

Nice run, Lab.

--Jimmy

WTG, Lab!

You make it look easy!

Our forecast calls for 97 F today.

Fortunately, it's my rest day.

I'll try to get in a well hydrated,shady walk, if possible.

lg

Scene (2)

~10 minutes lag before restarting following T/L pause.

Lots of energy and a spring in my step, of late. Heart rates a little too high on some monster hills.

Thought of Rudolf's posting of teh awesome walk workouts and data. Taught me a lot!

Where ya at Rudolf?!

lg

Clay,

Looks like you were going at those intervals pretty hard. Nice paces!
What are you planning for tomorrow (the 8:00 pace)?
That 74 F with 70 DP at 4:40 am is what is forecast here tomorrow morning. Hope I can handle it!
lg

MAF Test (my first base period MAF Test)

mile1    9:26   131

mile2    9:57   133

mile3  10:35   131 (stopped to tie shoe)
mile4  10:38   132

 Ave Pace:  10:09

I was pleasantly surprised to see some improvement in my MAF pace.  But not completely surprised.  Because the Math predicted this.  In fact, all the numbers really lined up.

The tables say that losing 8 pounds should result in about a 16 second per mile improvment for the 5K.  Well, my 5K time went from about a 7:30 pace to a 7:15 pace when I lost 8 pounds.

The MAF tables say that my improvement of 15 seconds per mile at the 5k pace, should be seen as about a 30 second improvment for the MAF pace.  Well I saw that too, in this recent MAF test.

And finally, the MAF tables say that if I run in the mid 9s for a MAF pace (first mile), I should be able to run a 5k race at about a 7:15 mile pace.  That is just about what I saw.

The math part of this is fun, but it takes some of the msytery away.  But, overall, it really helps with figuring out how to optimize training and the running experience.  I had actually set out to lose that 8 pounds, as an experiment, to see if I would see the predicted improvement.  I saw the improvement both in my 5k time and my MAF pace.

I could have travelled an additional 6.5 No sweat .....no problem.

Galloway Disciple

lg

Should have been a rest/recovery run .Did not quite make it. 4 miles + .25 cool down.

ype	Distance	Time	Total Time	Pace	Avg HR	Max HR	Notes
Interval	1 Mi	16:50.8	16:50.8	16:51	114	123
Interval	1 Mi	14:01.63	30:52.43	14:02	117	126
Interval	1 Mi	15:41.62	46:34.05	15:42	117	132
Interval	1 Mi	15:07.44	1:01:41.49	15:08	115	125
Interval		0:01.35	1:01:42.84		112	112

Aiming for 100 m month. 5k on saturday not tapering. Actually doing more miles this week.  Off to the salt mines.

 

Will do hills(MAF) next week.Would like some input

Clay,

It looks like you are working hard. Be careful not to do too much intensive running (speed work, hills etc) while building mileage. It is often while building mileage that a runner get's hurt. Once you've reached the mileage you are aiming for you can add more intensity. However, I am not trying to discourage you - it is certainly possible to add mileage safely while also doing intense workouts. I am currently doing this myself and trying to be very careful in monitoring how the body responds to it.

I don't know what to day about hill training at MAF HR. I know I wasn't able to run uphill while running at ageMAF-10. At ageMAF I can run uphill but slowly. What is it you want help with?

I am in favor of hill training as I think it strenghtens the legs and the lungs and the heart all at once. I say go for it. As with all other things in training - add hill training gradually. Maybe one hill the first time. 2 repeats the next time. ETC. Give the body time to adapt to the new stress in between. Some people, Jesse for example, is a huge advocate for running downhill repeats fast (this is a neuromuscular type workout that teaches the legs to turn over faster) - personally, maybe due to my advanced age, I think fast downhill repeats are very stressful for my entire body and that I risk damaging knees and other joints by doing them. I would much rather do some speedwork going uphill - but it drives the HR up, so it becomes an anaerobic workout - not good when strictly maffing.