# Maff test (Read 2957 times)

Consistently Slow

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

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

# unsolicited chatter

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

weather: 46 F, DP low

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.

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

2014 Goals:

Stay healthy

Enjoy life

Consistently Slow

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.

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

# unsolicited chatter

http://bkclay.blogspot.com/

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!

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.

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.

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

2014 Goals:

Stay healthy

Enjoy life

Dom77mu

Burnt Toast you can also use Jack Daniel formula when you input the race distance PB & compare it with temps over 60F Its a xls file you can use the free OpenOffice Calc to use this if you dont have excel.

http://www.mediafire.com/?kdlcnambywlv700

Example a 2:50 marathon at 60F would be..

<colgroup><col width="60" /><col width="64" /><col width="60" /><col width="60" /><col width="60" /><col width="60" /><col width="60" /><col width="60" /><col width="60" /></colgroup>
 60° f 65° f 70° f 75° f 80° f 85° f 90° f 95° f 100° f 2:50:00 2:51:17 2:52:33 2:53:50 2:55:06 2:56:23 2:57:39 2:58:56 3:00:12

Consistently Slow

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!

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

# unsolicited chatter

http://bkclay.blogspot.com/

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.

--Jimmy

labhiker

MAF TEST this morning.

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

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.

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

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.

--Jimmy

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 ).

Consistently Slow

 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

9/13/ 11

TypeDistanceTimeTotal TimePaceAvg HRMax HRNotes
1 Interval 1 mi 9:22.38------ 9:22.38------ 9:23 123 134
2 Interval 1 mi 9:51.46----- 19:13.84----- 9:52 125 130
3 Interval 1 mi 9:57.16----- 29:11--------- 9:58 125 130
4 Interval 1 mi 10:33.38---- 39:44.38----- 10:34 125 129

Very surprised my the improvement. from last  year . 10:32--9:22.

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

# unsolicited chatter

http://bkclay.blogspot.com/

Consistently Slow

 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.

TypeDistanceTimeTotal TimePaceAvg HRMax HRNotes
1 Interval 1.5 mi--- 19:19.27-- 19:19.27---- 12:53 115 131
2 Interval 1 mi----- 10:25.82-- 29:45.09---- 10:26 124 128
3 Interval 1 mi----- 10:35.74-- 40:20.83---- 10:36 125 129
4 Interval 1 mi----- 10:44.71-- 51:05.54---- 10:45 125 129
5 Interval 1 mi----- 10:50.77-- 1:01:56.31-- 10:51 125 131
6 Interval 1 mi----- 11:12.63-- 1:13:08.94-- 11:13 125 135
7 Rest 0.56 mi 7:09.97-- 1:20:18.91-- 12:48 117 125
8 Interval <center>—</center> 0:07.48 1:20:26.39-- <center>—</center> 95 95

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

# unsolicited chatter

http://bkclay.blogspot.com/

10:26! in 71° and less drift in high humidity to boot!

Looking good, Ron. Nice progress.