Consistently Slow
4 miles HR 118 /130 maff 125
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/
6:25 am 20.2 miles 124 ave. picked up pace towards the end and let HR climb >MAF @ mile 19. Felt good to run free before CD.
labhiker
ME DAY
Birthday week goal 57@ 57
5.6 miles HR119 /135
Stopped short of 6 miles. Started to rain.
Happy Birthday Ron - enjoy!
ME DAY Birthday week goal 57@ 57 5.6 miles HR119 /135 Stopped short of 6 miles. Started to rain.
You mat be sweet, but I doubt you would have melted during the last 0.4 miles
Oh yea, Happy Birthday
2014 Goals:
Stay healthy
Enjoy life
6am 54F rain 5.17m @ 121bpm
7am 54F run at HS track
1 mile WU at or below MAF-15
2 miles at MAF (130) ave pace 10:42 and 11:10
4th mile above MAF, (145ave) 9:45
.5mile CD at MAF-15
4 miles HR 110 /144
3.4 miles MAF
34:28
Average pace 10:09
Average HR 140
I've been dealing with alot of life, work related stress lately and my MAF runniing (running in general) has tanked. Hopefully I'm on the downhill side of the slope now as MAF is improving.
4 miles HR 118 /132
Day 32, 4AM HS Track, 25C, 23C dp, light rain, MAF=138
10k shodded 1:22:37 HR: 133 pace: 13'13"mpm
5k barefoot 0:38:52 HR: 135 pace: 12'25"mpm
- Ken
Age:42, MAF:138, 168cm/5'6", 62.2kg/137lb (from 73kg/161lb), BF: 14.9%
Goals: MAF10k@56:50, 59kg/130lb (32 days to go)
Stage: Trying to get back to MAF Base Building after muscle strain injury
My Training Log
2.6 miles
0:50:00
19:13 pace
80°F
After 3 months off, did my first run today. After taking 30 minutes to get my heart rate from 80-120 bpm (walk/run), I did an MAF test at 120 bpm (180-age)-10. 17:41 pace over 20 minutes, with 17:32 first mile. I have a long way back, but I don't care. Feels good to start back on the journey again.
--Jimmy
Yesterday - 85 degrees, sunny, 4 miles cross country on soft ground and hilly - 11:45 pace couldn't stay below MAF (136), ended up at 143 avg HR.
This morning 58 degrees, 6 miles relatively flat 4 miles of dirt roads, 2 miles on pavement - 11:05 pace avg HR 136.
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)
Go, Jimmy, Go!
Don't stop. The first run back is always the toughest: it's all downhill from here.
Free A/C: Day 33, 4AM HS Track, 21C, 16C dp, so cool!, MAF=138
10k shodded 1:18:30 HR: 133 pace: 12'33"mpm
5k barefoot 0:37:34 HR: 134 pace: 12'00"mpm
70F today compared to 77F yesterday felt like running straight into air conditioning, especially compared with the higher humidity yesterday! Someone took my 1 litre bottle of water, so I ran the 5k BF without my normal, in-between quenching. But to be fair, it was so cool that I didn't seem to need it. I am still walking time-to-time when my HR hits MAF (or a little over) and doesn't come down, but it happens far less often than 4.5 weeks ago when I started.
It's finally beginning to feel like jogging for real.
Since MAFing, PBs straight across the board today: 1km, 5km, 1mi, 10k.
7.2 miles HR 123 / 137