This will be a short update because I took it easy this week. I did complete my first MAF test, and in true Jenny style completely messed it up! HAH. Story of my life.
You’re going to see a lot about MAF training in the coming months. Courtney already explained in a previous post but to summarize, it’s a training methodology that requires you to run at a certain heart rate for 16 weeks to build a solid aerobic base for continued training. Phil Maffetone created this method during years of research and testing in exercise science and kinesiology. I just spent 4 months training myself to enhance my Vo2 max and blowing my half goal out of the water, but now I’m going to take it back to basics because I have a very big goal forming in my mind to work towards over the next few months. More on that in a later post. Maffetone asserts that by training at or below a certain low heart rate (your age minus 180; my MAF heart rate for example is 147) you can vastly improve your aerobic base and see major speed gains after the 16 week period. His method is supposed to teach your body to burn fat for fuel instead of glycogen. I really hope I burn some fat. I’m a completely average built lady, but I wouldn’t mind losing a few pounds! 🙂 I officially kicked off my MAF training on Sunday with my very first test which I’ll detail below.
3 miles easy on the treadmill. I was a little bit jetlagged from flying (this was a business travel week for me so it also made tons of sense to take it easy) and this was just a shakeout run from the Derby half. Lots of little niggling aches and pains. I didn’t pay attention to my heart rate or my pace. I know it was slow and steady. I did this run on an empty stomach with no coffee but drank water to thirst. Treadmills are so awesome like that. Your water is just right there along with your iphone and a tv… it’s a damn shame that they cause me so much grief if I do too many miles on them.
I feel like I can get back on format with this one. 🙂
Planned Run: 4 miles at MAF
Weather: Sunny and warm. I’m not sure on the exact temp. I definitely wore shorts and a tech tee.
Food: A bagel and nutella
Shoes: Brooks pureflow 4’s. I need to do a review of these shoes.
Entertainment: The Another Mother Runner podcast, the get ready for marathon training episode.
Actual Run: 4.29 miles/ 11:24 average pace and average HR of 141 bpm.
How did it feel: This felt wonderful. All of my niggling pains from Tuesday were gone. My hamstrings are back in good shape and my butt finally felt fine. I hesitate to say I have piriformis syndrome because I’ve never been to the doctor for it (down with copays!) but I’m pretty sure I have piriformis syndrome. I hate sitting for long periods of time because it causes major pain and the last pains to go away after a hard race are the ones in mah butt.
Sunday Afternoon *MAF test #1:
I decided to do my very first MAF test on a nicely flat 1 mile loop in my neighborhood. There’s one tiny hill but on garmin connect there’s virtually no elevation change. I decided to reverse my direction for my last 2 miles of the test and took a wrong turn resulting in a wonky course. I also accidentally breathed on the lap button *sarcasm* and had a hiccup there. Next time I’ll create a MAF test workout in my garmin and go by that. Live and learn. I live my life notoriously unprepared.
Final note, I made my MAF test a total of 5 miles.
Mile 1: 1 mile warmup below MAF. Pace: 12:00/ Average Heart rate: 140
Mile 2: *This is where I hit the lap button accidentally* .77 miles. Pace: 12:57/ Average Heart Rate: 144
Mile 3: 1 mile. Pace 12:56/ Average Heart Rate: 144
Mile 4: 1 mile. Pace 13:13 (you can really see the cardiac drift taking place)/ Average Heart Rate: 144
Mile 5: 1 mile. Pace: 13:02/ Average Heart Rate: 143
Lap 6: .23 miles. Pace: 11:37 (downhill)/ Average Heart Rate: 145
Weather: *72 and sunny with 47% humidity
Food: A sea salt and caramel Kind bar 2 and a half hours previous to the run.
Shoes: Blue Brooks Pureflow 3
Entertainment: TFC playlist
Actual Run: 5 miles at 143 average heart rate.
How did it feel: SLOW and HOT.
So there are the numbers in their ugly glory. I have a lot of work to do and I’m excited to do it! 🙂
In non running news we saw Avengers: Age of Ultron this weekend. It was exactly what I wanted in a summer blockbuster. Joss Whedon never disappoints. I love explosions.
I also really really really really kind of like Thor.
Like I mentioned earlier. Somebody turned 2. Elmo 2. 🙂
One of her birthday presents was a classic plastic turtle sandbox. She loves it. She had an Elmo birthday cake and hasn’t stopped talking about baking another elmo birthday cake (with sand) since. 🙂
During mass today the only thing that kept her happy was putting stickers all over me. I didn’t realize I was still wearing them until we got home from church, I did my MAF test and came back in the house and looked down… #momlifefoevah
We got some good pantsless kite flying in last weekend. There’s no party like a pantsless party because pantsless parties don’t stop. Yep.
The first time I came to Keriakis park and wasn’t running the trail? Also. Sidenote, but for BG residents. Keriakis play park is the bomb. It’s shaded and not as crowded as 3 springs. Winning.