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Running Log Crusted Salt #214
As far as results you have seen so far, are you seeing less cardiac drift now versus when you started? Even if you are not seeing great pace increases and still have to walk--if the cardiac drift is improving then you are learning to burn fat.
If you are not seeing pace decreases at MAF or a reduced cardiac drift, you may need to change something up (which may be staying lower than 127 for a bit).
I know the first time I tried to run as fast as I could last September after MAF-ing all summer, I ran a block around my neighborhood at a 7:37 pace. I too was disappointed as my 5k PR pace was 7:12. Don't worry, the speed will come but will not be there the first time. I sharpened for a 10k last fall and my faster running improved much over that initial 7:37 pace, and my heart rates were mich lower at those paces than before MAF-ing.
The other thing (I need to work on this, too), is starting your runs at a much lower HR so that you don't end up going over 127 and have to walk. I know this is easier said that done. For me, it is a lot easier to control my HR on a treadmill so you might want to spend more time on the treadmill to do more running and less walking in the base phase.
As far as where to go from here--I say try to keep your mileage where you are or higher if yon can (as your pace decreses if you are out of free time). Mileage, consistancy and no injuries are the key. It took me 8-9 months to really start seeing the bigger improvements.
Tege, Just perused your log. Nice progress. Getting into the 12-13:00's, and you started at 15-17:00's in much cooler weather. You've also built up your volume base nicely, and slowly, allowing your body to adapt. I recommend staying the course with the MAF, and keep building volume slowly. Don't make the mistake of hopping into anaerobic work too soon, why risk an injury at this point? You are in the midst of some awesome progress. AND STAYING HEALTHY! See how fast you can get at MAF. I believe your paces will be 10-11:00's before you know it. Your long runs are getting up there, which will speed up your progress. Allow your body more time to turn itself into an aerobic machine. You won't be sorry. I suggest doing some aerobic intervals and more frequent MAF tests. Congratulations on all your progress.