RunningAHEAD - Topic: Interim MAF Test

Lofcaudio

El Presidente

posted: 6/16/2008 at 3:41 PM

I'm 3/4 of the way through my 12 weeks of pure basebuilding. I've been doing a MAF test every 3 weeks to check on my progress. Here are the numbers: . . . . . Initial . . . . . . 3 Weeks . . . . . . 6 Weeks . . . . . . 9 Weeks Date: 4/14 . . . . . . . . 5/5 . . . . . . . . . . 5/26 . . . . . . . . . 6/16 Temp: 31°F . . . . . . . 44°F . . . . . . . . . . 73°F . . . . . . . . 68°F DP: . . 23° . . . . . . . . 41° . . . . . . . . . . . 68° . . . . . . . . . 63° 1. . . . 8:11 . . . . . . . 8:06 . . . . . . . . . . 8:25 . . . . . . . . . 8:09 2. . . . 8:14 . . . . . . . 8:11 . . . . . . . . . . 8:35 . . . . . . . . . 8:11 3. . . . 8:19 . . . . . . . 8:19 . . . . . . . . . . 8:44 . . . . . . . . . 8:20 4. . . . 8:21 . . . . . . . 8:23 . . . . . . . . . . 8:49 . . . . . . . . . 8:23 5. . . . 8:27 . . . . . . . 8:26 . . . . . . . . . . 8:53 . . . . . . . . . 8:29 Overall, I was very pleased with this morning's effort (9 week mark). The numbers are almost identical to my splits for the 3 week test, yet the temperature was 24° warmer today. Thoughts?

"I train conservatively so that I can race recklessly."

OnceADCV

posted: 6/18/2008 at 4:03 PM

Quote from Lofcaudio on 6/16/2008 at 3:41 PM:

I'm 3/4 of the way through my 12 weeks of pure basebuilding. I've been doing a MAF test every 3 weeks to check on my progress. Here are the numbers: . . . . . Initial . . . . . . 3 Weeks . . . . . . 6 Weeks . . . . . . 9 Weeks Date: 4/14 . . . . . . . . 5/5 . . . . . . . . . . 5/26 . . . . . . . . . 6/16 Temp: 31°F . . . . . . . 44°F . . . . . . . . . . 73°F . . . . . . . . 68°F DP: . . 23° . . . . . . . . 41° . . . . . . . . . . . 68° . . . . . . . . . 63° 1. . . . 8:11 . . . . . . . 8:06 . . . . . . . . . . 8:25 . . . . . . . . . 8:09 2. . . . 8:14 . . . . . . . 8:11 . . . . . . . . . . 8:35 . . . . . . . . . 8:11 3. . . . 8:19 . . . . . . . 8:19 . . . . . . . . . . 8:44 . . . . . . . . . 8:20 4. . . . 8:21 . . . . . . . 8:23 . . . . . . . . . . 8:49 . . . . . . . . . 8:23 5. . . . 8:27 . . . . . . . 8:26 . . . . . . . . . . 8:53 . . . . . . . . . 8:29 Overall, I was very pleased with this morning's effort (9 week mark). The numbers are almost identical to my splits for the 3 week test, yet the temperature was 24° warmer today. Thoughts?

Looks good. The warmer/humid weather wrecks havoc on HR training. I noticed that now when we have cooler mornings I'm about 20 sec/mile faster. Also you are running super, mega-mileage I see. So I am sure that is having an effect on slowing you down. I wonder what your times would be with a couple of cutback weeks and cooler weather... I'm on week 8 of Daniels A-plan. Going OK so far, I feel like my hamstring is going to give way again though....

Lofcaudio

El Presidente

posted: 6/18/2008 at 4:11 PM

Quote from OnceADCV on 6/18/2008 at 4:03 PM:

I'm on week 8 of Daniels A-plan.

What marathon are you going to be running this fall? Baltimore? Hartford? I think I may do nothing but easy running until my Labor Day marathon and then sprinkle in some quality workouts leading up to my fall marathon, which is looking like it will be Columbus, Ohio on October 19th.

"I train conservatively so that I can race recklessly."

Docster

posted: 6/18/2008 at 4:40 PM

Definitely still seeing good improvement there without a doubt. Today's run here was fantastic....65 with low humidity. I actually cheered when I stepped outside this morning. Smile

Ace8

posted: 6/19/2008 at 9:27 AM

Quote from Lofcaudio on 6/18/2008 at 4:11 PM:

I think I may do nothing but easy running until my Labor Day marathon and then sprinkle in some quality workouts leading up to my fall marathon, which is looking like it will be Columbus, Ohio on October 19th.

It's looking like Columbus for me, too. Good luck with your training.

OnceADCV

posted: 6/19/2008 at 11:06 AM

Quote from Lofcaudio on 6/18/2008 at 4:11 PM:

What marathon are you going to be running this fall? Baltimore? Hartford? I think I may do nothing but easy running until my Labor Day marathon and then sprinkle in some quality workouts leading up to my fall marathon, which is looking like it will be Columbus, Ohio on October 19th.

Chicago for me. Hopefully flat and fast.... Made it through the VO2Max workout this morning without the hamstring giving out. VO2Max workouts are tough if your not used to going that fast. Its just a different kind of tired. The "I can't catch my breath and I feel like throwing up" tired, versus the "I'm exhausted and my legs hurt" tired.

Lofcaudio

El Presidente

posted: 6/19/2008 at 11:40 AM

Quote from OnceADCV on 6/19/2008 at 11:06 AM:

Chicago for me. Hopefully flat and fast....

Oh it's flat, there's no doubt about that. Chicago is the most well-organized marathon (of any size) that I have participated in. The bag drop-off/pick-up puts every other big marathon to shame with how easy it is (in my opinion). You'll be far enough up front that you should have a clear path to a great time. I'll keep an eye on your training.

"I train conservatively so that I can race recklessly."

Low HR Training

Interim MAF Test (Read 373 times)