Consistently Slow
7/19/10
5/20/10
4/13/10
Regression not nearly as much as I was afraid It would be. Cut mileage the past 6 six weeks. Must have help. Drift of 1:14 over 5 miles. 5th mile not show(12:15) I did 1.25 mile WU. WU normally 1.25---1.5 mile
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/
why the regression? because of cutting miles?
I think I'll put my maff progression too here because of the thread title.
I never do a a run that's declared to be maff test before starting the run because that would stress me too much. but I have some runs that I can compare because it's done on known routes (all of them flat).
so, here, note, MAF=153:
3/1/10 first MAF run
mile 1: 14:49 @150
mile 2: 15:37 @150
mile 3: 15:16 @151
mile 4: 14:55 @150.5
mile 5: 15:17 @151
and so on..
total avg pace: 15:10 @151 6.5 miles
weather: 46 F, DP low
(warmup: only a 0.5 mile brisk walk, later I increased this to double the time/distance though...)
3/5/10
mile 1: 13:03 @149.5
mile 2: 13:26 @151
mile 3: 13:52 @151.5
mile 4: 14:13 @151
mile 5: 14:16 @151.5
total avg pace: 13:47 @151 5 miles
weather: 32 F
(warmup: 1 mile brisk walk up to MAF-13, 13-14mins)
3/28/10
mile 1: 12:32 @149
mile 2: 13:09 @148.5
mile 3: 13:08 @149
mile 4: 12:51 @149
total avg pace: 12:54 @149 4 miles
weather: 55 F, DP low
(the run ended here..)
(warmup: 1 mile brisk walk, occasionally slow run, 13mins or so, gradually increasing HR to MAF-10 and always done that way)
4/15/10
mile 1~ pace: 13:52 @146
mile 2~ pace: 13:08 @151.5
mile 3~ pace: 13:04 @152.5
total avg pace: 13:21 @150 3.84 miles
I don't consider this one a regression, because it was fluctuating between 12:50 and 13:50 a lot in this period.
(different route from first 2 but I used it several times and this is very well representative of other runs. a loop was around 1.28miles, I'm showing the pace for each loop above)
(warmup: around 1 mile slow run, what is sure it was 15mins)
5/24/10
mile 1.5~ 1% down pace: 11:26 @152 mile 3~ 1% up pace: 13:39 @154 mile 4.5~ 1% down pace: 12:03 @154 mile 6~ 1% up pace: 14:32 @153
total avg pace: 12:41 @152 4.66 miles
weather: 57 F, DP low (but raining)
(again different but again known route. a big loop done twice and in this loop, first part is 1% "downhill" and back 1% "uphill", so only the corresponding halves can be compared to each other or the whole loops to each other.)
(warmup: usual slow run, around 0,8mile around 11 mins)
6/15/10
mile 1~ pace: 11:48 @151
mile 2-3-4~ pace: 12:03 @153 (to turnpoint)
mile 5-6-7~ pace: 12:03 @153 (back same way)
mile 8~ pace: 12:40 @153
mile 9~ pace: 12:32 @153 (end of run here, back at starting point)
total avg pace for first 4-5~ miles: 11:58 @152.5 4.26 miles
total avg pace for entire run: 12:06 @153 for 9.08 miles.
weather: 75 F, but not humid
(the route is different again.)
(warmup: slow gradual run of 13mins, for over a mile)
7/19/10 Interval 1 Mi 11:01.7 11:01.7 11:02 124 127 Interval 1 Mi 11:31.01 22:32.71 11:32 124 127 Interval 1 Mi 11:41.09 34:13.80 11:42 123 128 Interval 1 Mi 11:51.74 46:05.54 11:52 124 127 5/20/10 Interval 1 Mi 10:44.33 10:44.33 10:45 124 127 Interval 1 Mi 11:17 22:01.33 11:17 124 128 Interval 1 Mi 11:25.29 33:26.62 11:26 124 128 4/13/10 Interval 1 Mi 11:03.61 11:03.61 11:04 124 128 Interval 1 Mi 11:15.88 22:19.49 11:16 124 128 Interval 1 Mi 11:42.42 34:01.91 11:43 124 127 Interval 1 Mi 11:43.62 45:45.53 11:44 125 127 Regression not nearly as much as I was afraid It would be. Cut mileage the past 6 six weeks. Must have help. Drift of 1:14 over 5 miles. 5th mile not show(12:15) I did 1.25 mile WU. WU normally 1.25---1.5 mile
Ron, we need to know what the conditions were like for the three MAF Tests to know if it is a regression, or possibly due to humidity and temp. May times should be quicker then July times, unless you did these tests in a climate controlled environment.
2014 Goals:
Stay healthy
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Maff test temps July 72 May 55 April 52 . A 20 degree swing in temps. The drift was probably due to the temperature swing. The 4 mile test had a drift of 40 sec. done in April. The drift for 4 miles in July was 50 sec. The test in May was a 3 miler. One day I will achieve the 45 second drift for 5 miles.
then that's not a regression, you probably even improved some. I sure hope that's true because it means extra improvements for me too. )) i.e. maybe my MAF pace isn't 12mm but 11mm in cold weather! :P and yours could be 10mm!
Ron
I found a pace conversion calculator for running in temps above 60 degrees. Looks like you could easily subtract a good 18-20 seconds per mile for 77 degrees. The you can figure a couple more for the increased humidity. As you probably know the humidity is going to keep you from sweating and cooling your body by the evaporation that occurs allowing your core to cool.
http://www.mediafire.com/?kdlcnambywlv700
Example a 2:50 marathon at 60F would be..
WU 1.8 miles---- 3 miles---CD 2.2 miles
128
Interval
9/13/210
Denial is the first of the five stages of aerobic grief.
Next step: anger. Remind me to leave Atlanta when you get to this stage.
--Jimmy
So True!
WU 1.8 miles---- 3 miles---CD 2.2 miles TypeDistanceTimeTotal TimePaceAvg HRMax HRNotes Interval 1 Mi 12:05.63----- 12:05.63---- 12:06--- 122---- 128 Interval 1 Mi 12:38.96----- 24:44.59---- 12:39---- 124---- 127 Interval 1 Mi 12:37.70----- 37:22.29---- 12:38---- 124--- 129 9/13/210 1 Mi 10:32.82 ----10:32.82---- 10:33 ---125---- 128 Denial is the first of the five stages of aerobic grief. Next step: anger. Remind me to leave Atlanta when you get to this stage. --Jimmy So True!
A bit of a regression, Ron. But not a completely horrible test. Can you trace back to where your regression started? It must have been showing up in your aerobic training paces.
MAF TEST this morning.
Treadmill 0% incline
15 minute WU @ 100-118 range (approx. 15 min.)
Mile 1 11:46 @ 130 (-1)
Mile 2 12:08 @ 130
Mile 3 12:30 @ 131
CD till 60 minutes
last test on 2/12
Treadmill 0%
15-20 min WU
Mile 1 12:36 @ 131
Mile 2 12:53 @ 131
Mile 3 13:42 ?? @ 131
Showing progress. Slightly concerned about the amount of cardiac drift between mile splits. Possibly due to 15.5m lr on sunday and need for add. rest? Or being indoors on the treadmill for test. Have been outside on the roads for the past 6+ weeks.
labhiker
MAF TEST this morning. Treadmill 0% incline 15 minute WU @ 100-118 range (approx. 15 min.) Mile 1 11:46 @ 130 (-1) Mile 2 12:08 @ 130 Mile 3 12:30 @ 131 CD till 60 minutes last test on 2/12 Treadmill 0% 15-20 min WU Mile 1 12:36 @ 131 Mile 2 12:53 @ 131 Mile 3 13:42 ?? @ 131 Showing progress. Slightly concerned about the amount of cardiac drift between mile splits. Possibly due to 15.5m lr on sunday and need for add. rest? Or being indoors on the treadmill for test. Have been outside on the roads for the past 6+ weeks.
Nice progress, Lab.
Looks like less drift than the test on 2/12, and seems normal. (a recent test of mine went 11:45, 12:17, 12:46 in 62 degrees)
Remember to take temperature and humidity into account.
drift is partially individual too..it doesn't necessarily mean it's a bad thing. we discussed this with jimmyb before how I don't get much drift at low HR's. (even though the MAF pace is nothing close to being really great. my best MAF pace to date was 10:30)
PS: what I call MAF pace is the pace belonging to 180-age formula HR, no adjustments. (I haven't got around to testing using jimmyb protocol yet but planned of course ).
6/20/11
1
Do not think I would have had the energy for 5 miles after Saturdays race.
3/24/11
9/1/10
9/13/ 11
Very surprised my the improvement. from last year . 10:32--9:22.
6/20/11 1 Interval 1 mi 10:55.38 10:55.38 10:56 122 129 2 Interval 1 mi 11:10.26 22:05.64 11:11 124 129 Do not think I would have had the energy for 5 miles after Saturdays race. 3/24/11 Interval 1 mi-- 11:48.88 --------124 --130 Interval 1 m--i 12:22.54 --------123 ---128 9/1/10 1 Interval 1 mi 10:32.82 ---10:32.82 --10:33-- 125 128 2 Interval 1 mi 11:05.52 ---21:38.34 --11:06-- 125 127 3 Interval 1 mi 11:22.35 ---33:00.69 --11:23-- 125 128
6/22/11
1st time drift within 45 second range 10:26 best 1st mile.Thank you all for the 3 years of encouragement and knowledge.
Remember the Maff road is long but it will get you to your goals.
10:26! in 71° and less drift in high humidity to boot!
Looking good, Ron. Nice progress.
You've had an amazing year.
11 days until the big ritual.