Happy
Have been trying to do a proper MAF test. Made another attempt today, but probably should have done it on Saturday when I have rested well on Friday. Anyway here it is: warm up 0.6 mile Temperature around 50F, minor wind. MAF 150 Mile 1 14:00 AHR 151 Mile 2 15:00 AHR 151 Mile 3 15:07 AHR 151 Mile 4 14:29 AHR 151 Feel loosen up a little more in the last mile, so ran faster than the previous two miles, maybe next time I should do longer warm up. Time is always an issue doing this test.
Oh-Ouh - very embarassing!! Where is the sticky that says to treat the MAF test like a race - can anyone help? I would like to read that. I basically ended up doing my first MAF test as part of a long run - I thought it worked well for me because I had taken the day before the test completely off so I was well rested. LOOOONG WU, MAF test, LOOOOOOOOOOONG Easy COOL DOWN = Long run.
The last MAF test before today's MAF test was on March 15, 2009.My best races in 2009 were a 51'22 10K on 06/06/2009 and a 23'59 5K on 05/03/2009. I haven't been keeping up with my running the second half of 2009, logged almost nothing.In 2010 I have been running minimum mileage, averaging less than 10MPW until recent few weeks.So while following a build-up plan, I did a MAF test while running a 1 hour easy run prescribed by the plan. Just to see where I am.Warm up .5 mile. Probably should have done more warm up, like 1-1.5 mile but oh well.MAF test 08/21/2009, 7:10 am77F. After first mile, sun was out of morning cloud, feel much hotterMile 1 - 11:52Mile 2 - 12:39Mile 3 - 13:26Mile 4 - 14:06MAF test 03/15/2009, 7:58 am43F. Overcast, rained during mile 3, and mile 4, somehow made it easier to maintain the paceMile 1 -11:27Mile 2 - 11:53Mile 3 - 11:59Mile 4 - 11:59Comparing the first mile, taking into account the temperature difference, I am not much slower. But the pace dropped much faster in the next few miles, I think partly due to the temperature, and my aerobic fitness is simply not as good.
you really mean 08/21/2010, don't you?
btw, interesting you were able to do a 51:22 10K on 11:27 MAF 1st mile, with 11:27 I would do faster 10K, clearly either you have less imbalance between systems than me, or you didn't warm up too long.
the pace dropping stuff, with training it will fix itself pretty soon. I don't think your fitness is totally gone, just needs to "remember" lower HR intensity.
you really mean 08/21/2010, don't you?btw, interesting you were able to do a 51:22 10K on 11:27 MAF 1st mile, with 11:27 I would do faster 10K, clearly either you have less imbalance between systems than me, or you didn't warm up too long.the pace dropping stuff, with training it will fix itself pretty soon. I don't think your fitness is totally gone, just needs to "remember" lower HR intensity.
You are right, I corrected the typo. With my 23'59 5K in 2009, my 10K should have been about 50'. But I had not done much tempo run or LT interval at that time, had done mostly 400m VOMax type intervals.
I will be working on my 10K now mostly.
Consistently Slow
You are right, I corrected the typo. With my 23'59 5K in 2009, my 10K should have been about 50'. But I had not done much tempo run or LT interval at that time, had done mostly 400m VOMax type intervals.I will be working on my 10K now mostly.
The RA predictor has you at 50:43 for a 10k. 8:11 pace. You ran 51:22 at 8:18. 39 sec off pace. Great job for some one doing 10 miles a week.
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
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When I ran 51:22 10K in 2009, I was running 20-30MPW for a few months though. Will run a 10K in this October, by then I will know for sure where I am.
When I ran 51:22 10K in 2009, I was running 20-30MPW for a few months though. Will run a 10K in this October, by then I will know for sure where I am .
That's still pretty darn good for such mileage. You should be encouraged.
"He conquers who endures" - Persius "Every workout should have a purpose. Every purpose should link back to achieving a training objective." - Spaniel
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If I can keep 30 MPW up for a year, I will be proud of myself . If I can do that, I probably won't stop at 30MPW.
what does that depend on? not enough motivation to go out?