Consistently Slow
8/5/11
9:36 1st mile
9/13/11
9:23:38 1st mile --a week before BQ
7/18/12
10:27:41
5 mile test drop off 1:24---Looks to be my normal rate of decline.
Did a marathon 4 days ago.Probably not fully recovered.Hope to retest next week.
Will stay at Maff 122 -124 for the next 9 days. Marathon on 7/28/12.
Run until the trail runs out.
SCHEDULE 2016--
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
http://bkclay.blogspot.com/
FYI
MAF....5k pace....5k time.....Marathon.....Mpace13:00...9:00.........27:57..........4:32:29.......10:2512:30...8:45.........27:11..........4:25:00.......10:0712:00...8:30.........26:23..........4:17:12.........9:5011:30...8:15.........25:37..........4:09:44.........9:3211:00...8:00.........24:51..........4:02:15.........9:1510:30..7:45..........24:04..........3:54:37.........8:5810:00..7:30..........23:18..........3:47:09...........8:419:30....7:15..........22:31..........3:39:31...........8:239:00....7:00..........21:45..........3:32:02...........8:068:30....6:45..........20:58..........3:24:24...........7:498:00....6:30..........20:12..........3:16:55...........7:317:30....6:00..........18:38..........3:01:39...........6:567:00....5:30..........17:05..........2:46:32...........6:226:30....5:15..........16:19..........2:39:04...........6:056:00....5:00..........15:32..........2:31:26...........5:475:45....4:45..........14:45..........2:23:48...........5:305:30....4:30..........13:59..........2:16:19...........5:125:15....4:20..........13:28..........2:11:17...........5:015:00....4:15..........13:12....... ..2:08:41...........4:55
Is that predictor based on the 1st mile or 2nd mile MAF?
Is this something you just came up with?
Just curious.
My drop off seems to be pretty minimal. I just now got the ability to look at the HR numbers by mile when Eric did his interim update.
Here's my run this morning. I ended up going over MAF (136 for me) with a 138 avg HR and a 10:58 avg pace for the entire run.
I've been having a hard time running slow enough coming back to the house, I naturally want to pick up the pace the closer I get it seems.
Age: 50 Weight: 224 Height: 6'3" (Goal weight 195)
Current PR's: Mara 3:14:36* (2017); HM 1:36:13 (2017); 10K 43:59 (2014); 5K 21:12 (2016)
This is a more typical run for me. I've only been tracking my average HR for the entire run and trying to get that at MAF (136 for me).
This run ended up with an average pace of 10:53 and an average HR of 136, but the splits with HR are as follows.
I was under MAF for the first 2 miles, then a tiny over for the next 3 and then I picked it up on the last mile going back to the house a little bit.
Ignoring the first 2 miles that I ran under MAF, my drop off on miles 3 to 5 seems more in line with what you would expect, although there is a slight incline on mile 4 that might account for some of the drop off on pace.
Having this feature will be nice and hopefully will help keep me from cheating on that last mile to get my average pace lower. It is really tough to not pick it up a little on that last mile though!
Is the MAF number on his chart the avg pace for 5 miles?
No, it for the 1st mile.
My maff was 9:23--BQ--3:37:38
9:30....7:15..........22:31..........3:39:31...........8:23
The chart is a hybrid of Dr. Phil's chart found in his books and one that I made based on it. His chart only gave a 5k time as it related to the MAF first mile, I popped the 5k times on Maffetone's chart into the McMillan calculator to get the equivalent marathon times. Then added them into the chart. I also extended the chart from 10:00 up to 13:00. The original thread is here:
http://www.runningahead.com/groups/LOWHRTR/forum/313d42ed8b8e4914bc3bf68a27e29f3f
It's messed up now, as RunningAhead did an update a few years ago and it messed up paragraphs and spacing.
--jimmy
p.s. fixed
The chart is a hybrid of Dr. Phil's chart found in his books and one that I made based on it. His chart only gave a 5k time as it related to the MAF first mile, I popped the 5k times on Maffetone's chart into the McMillan calculator to get the equivalent marathon times. Then added them into the chart. I also extended the chart from 10:00 up to 13:00. The original thread is here: http://www.runningahead.com/groups/LOWHRTR/forum/313d42ed8b8e4914bc3bf68a27e29f3f It's messed up now, as RunningAhead did an update a few years ago and it messed up paragraphs and spacing. --jimmy p.s. fixed
Walk This Way...this way
I knew that looked mighty familiar! Thanks for refreshing, Jimmy.
Looked pretty generous in terms of the "13 and up" division, but
doable for a fit/well trained individual, I'd guess.
One day, maybe
bf
MAF test today
all running @ 120 bpm (-10 adjustment)
Making some progress in running at MAF. --Jimmy
MAF test today all running @ 120 bpm (-10 adjustment) Making some progress in running at MAF. --Jimmy date temp humidity time distance pace 1st mile 5/17/12 80° 48% 20:00 1.13 17:41 17:32 6/6/12 81° 50% 20:00 1.28 15:37 15:11 6/27/12 81° 43% 20:00 1.32 15:09 14:50 7/10/12 82° 39% 30:28 2.08 14:38 14:11 7/31/12 82° 41% 14:12 1 14:12 14:12 8/13/12 82° 41% 13:50 1 13:50 13:50
nice progression
Yeah - excellent improvement in a relatively short space of time.
Blog
First MAF test in a while, since before Ironman.
Have been resting and doing very little training for about 6 weeks, just enough to not lose fitness completly,
so I suppose not surprising that I'm not quite where I was at pre Ironman (first mile now 9:08, from 8:23) but I'm not in too bad shape either.
Back to base-ics for a while.
Todays:
Tue, Aug 21, 2012 8:24 AM Eastern Time - NSW (Australia)
Split
Time
Moving Time
Distance
Elevation Gain
Elevation Loss
Avg Pace
Avg Moving Pace
Best Pace
Avg HR
Max HR
Calories
Previous:
Tue, May 1, 2012 7:08 AM Eastern Time - NSW (Australia)
From 2/11/2011:
@tennesotans:
...
I was on an 11 mpm pace through 19 miles (about a 4:50 pace)... then
finished in 5:13. I'm dreaming of getting my MAF pace down to 11
....
@cmon2:
for me it took 10 months to go from 13:30 to 11. I used several different training methods during this time.
Today, this morning, YOU WERE THERE (virtually):
A little over 17 months! I was "camped out" between 11:01 and 11:59 for quite a while.
While I run "MAF Pace" only about 40% of the time now, I still track my test results. I
went indoors for many months and haven't included those treadmill tests.
I cracked 11:00 on the treadmill a while back, but wanted to succeed on the
original outdoor track before reporting back. WOO HOO!
I have a marathon in 3 weeks... I'm ready to put those mitochondria to work!