Forums >Look What I Can Do!>5k PR... lots of easy miles paid off
I've got a fever...
I bet you could run 16:23 again without any real speedwork, but it would take a sustained period of mileage you've not come close to in years, if ever. I bet I could too but I haven't figured out how to fit that much running into my regular life over the long haul yet--I may never.
On your deathbed, you won't wish that you'd spent more time at the office. But you will wish that you'd spent more time running. Because if you had, you wouldn't be on your deathbed.
A review of the log does show some interval sessions and tempo runs. Were there really that many off-days in your program?
Barefoot and happy
And I'm willing to bet that not all of Ed's miles were always "easy".
BTW, sorry for hi-jacking your thread Ed4, and I will say again congrats on your PR!
TexasRunner, If your question was for me, the answer is yes. I squeeze most of my runs into lunch-time at work, and if work gets too busy, the runs get squeezed out. That's where the gaps come from.
Why is it sideways?
Also I don't think the message here is that you need to do no fast running, but rather that you need to do lots of easy running. If you look at the logs of just about any successful distance runner you'll see the same thing. Lots of running, with 80-90% of their weekly mileage at a relaxed and easy pace.
Courage ! Do one brave thing today...then run like hell.
I was wondering if anyone has seen a rough calculation of what one could expect to do from MAF pace to race pace. I've not done an all out anything for a few years. My recent workouts have been at 9:20 per mile for 6 miles at 140 bpm, but a sub 20 minute 5K would be what I was doing in high school 20 years ago. It just doesn't seem possible!
Another important aspect of the heart monitor and MAF test is that the test is predictive of performance. A direct relationship exists between your aerobic pace and your race effort. Data gathered on hundreds of runners over several years made it evident that the pace a runner could perform at aerobic maximum pace was positively correlated with race pace. The chart below, based on actual data, illustrates the relationship between MAF and 5K race performance. MAF 5K 5K min/mile race pace time 10:00 7:30 23:18 9:00 7:00 21:45 8:30 6:45 20:58 8:00 6:30 20:12 7:30 6:00 18:38 7:00 5:30 17:05 6:30 5:15 16:19 6:00 5:00 15:32 5:45 4:45 14:45 5:30 4:30 13:59 5:15 4:20 13:28 5:00 4:15 13:12
Here's my biggest issue with Maffetone: the formula. The training principles are sound, I have no issue with most miles being at an easier pace. But I disagree with using a formula to determine what your HR zones should be. I would prefer to see a field test protocol..
Slow-smooth-fast
First of all, congrats to Ed4 on the PR! I was wondering if anyone has seen a rough calculation of what one could expect to do from MAF pace to race pace. I've not done an all out anything for a few years. My recent workouts have been at 9:20 per mile for 6 miles at 140 bpm, but a sub 20 minute 5K would be what I was doing in high school 20 years ago. It just doesn't seem possible! Thanks for any thoughts, and Merry Christmas everyone!
"I've been following Eddy's improvement over the last two years on this site, and it's been pretty dang solid. Sure the weekly mileage has been up and down, but over the long haul he's getting out the door and has turned himself into quite a runner. He's only now just figuring out his potential. Consistency in running is measured in years, not weeks. And over the last couple of years, Eddy's made great strides" Jeff 14 Jan 2009
2008 Goals: 10k < 44, HM < 1:40, learn to use my Garmin