Tag: MAF training

*courtney – MAF training log week 1

week: 1 of 16 ~ 5/4/15 – 5/10/15

total miles: 27
crosstraining:
bike x 2
strength workouts: 2
focus/thoughts:
while i am running slow i am trying to focus on my form and see how i can be more efficient. while i was half marathon training i was able to train myself to breathe at a 3 to 2 pattern so that i am exhaling on alternating feet. there is some kind of science behind it, and since i am always getting hurt on my right side i figured it couldn’t hurt 🙂 after focusing on that for a few weeks it is now second nature! surely over the next 16 weeks i can devote some time to tweaking other aspects which will help me come fall racing season.

up first are my arms! this week i began focusing on keeping my elbows bent at 90, my hands relaxed, my swing going forward and backward and not across my torso, and driving the movement from my shoulders. more form tips can be found here. i really covet katie edwards’ form in this altra video. i want to be just like her–fast, hard-working, strong and gorgeous. i noticed that when i was tensing up from a hill or my heart rate was on the upper limit my shoulders would start to hunch and i would clench my fists. in turn, by focusing on relaxing more and thinking about better form my heart rate would lower. so crazy how it is all connected!

looking back at the data i am definitely not straddling the line of 147 bpm, and i think it is because of a couple of reasons. the first being i run so damn early my body is not fully awake enough to even work that hard! the second reason being because i absolutely hate hearing my garmin scream at me when i go outside of the 137-147 range. i am afraid of authority in all aspects of life–even when it comes from a gadget on my wrist 🙂

monday
planned workout: bike
actual workout:
rest day! too busy at work to even take a lunch. it happens!

tuesday
planned workout: 4 miles and strength
actual workout: 0 miles and the core strength workout with 5# weights. 4am wakeup calls never get easier. i totally skipped out on the run 🙁

wednesday
planned workout: 4 miles and 30 minutes on the bike
actual workout: 6 miles and 30 minutes on the bike
course: hilly, paved, some sidewalk
weather: 61*/humid/dark
gear: brooks purecadence 4
how did it go? i tried a new route because i wanted to get in some extra miles since i skipped the run on tuesday. i didn’t realize how hilly it would be, but i will keep it up since it was well-lit and empty.

day1

thursday
planned workout: 4 miles and strength
actual workout: 6 miles and strength circuit
course: flat, paved, mostly sidewalk
weather: 63*/humid/dark
gear: brooks pureflow 3

day3

friday
planned workout: rest
actual workout: 30 minutes on the bike

saturday
planned workout: 10 miles
actual workout: 10 miles
course: sunny south carolina! hilly (450+ feet of elevation gain!) and paved
weather: 70*/windy/sunny
gear: brooks pureflow 3
nutrition: some clif shot bloks and s!caps along the run; no tummy issues
how did it go? such a beautiful running trail, but holy crap is it hilly! remind me never to run a race in greenville, south carolina unless it am doing it just for fun.

day4
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sunday
planned workout: 5 miles
actual workout: 5 miles
course: paved and flat
weather: 70*/windy/sunny
gear: brooks pureflow 3
how did it go? another awesome paved biking/running/walking trail! why doesn’t bowling green have these? this was in north carolina and i ran along side the pisgah forrest. this was my 3rd state to run in this week 🙂 over the past year i have run in 2 countries and 5 states, which isn’t a lot to some people, but makes me feel good about semi sticking to a training plan while out of town! i did have some tummy issues on this run–i will blame the chinese food from the night before!

day5
IMG_3059IMG_3060

 

*courtney – MAF test # 1

so, today was my first official MAF test! in case you missed it, i have decided to dedicate this summer to the maffetone method to build a killer base and hopefully nail a huge PR in january at the louisiana marathon.

i first heard about MAF training from miss zippy and sf road warrior and figured if these super fast ladies could slow down to get more efficient and stay injury free, then why can’t i? i am not fast to begin with, so i really don’t have anything to lose speed-wise. i am also injury prone, but i want to ramp my mileage to ~40mpw for marathon training in the fall. the big half marathon goal is in the bag, so this seems like a great time to slow down and see what progress i can make!

so, what if MAF training? it is essentially low heart rate training. the theory is that training at a lower heart rate will condition you to run more efficiently and get fitter and faster at a low heart rate, and in turn you will be able to run faster at higher heart rates as well. make sense? yeah, i didn’t think so. trust the science, people. the first step in this journey is to find your MAF training heart rate with the formula of 180 – your age, and that is the heart rate you should train at or below for ~16 weeks or until you no longer see improvements during your MAF tests. you can find more info along with guidelines to getting your MAF heart rate here.

a typical cycle lasts 4 months or until you stop seeing improvements running at your MAF heart rate. every month you are supposed to perform a MAF test to gauge said improvements. today was my baseline test, and it was pretty much spot on with where i thought it would be. you can view race performance estimates based on MAF test results here, and mine matches up perfectly with my recent half marathon result.

it is important to track temperature and humidity along with your results and to try and perform the test in similar conditions on the same course every month. i chose the local high school track since it is the only flat area near me that is free of traffic.

oval
the dreaded oval

the track is about a mile from my house, so i used that mile and one lap around as a warmup to get to the target of 147bpm before beginning the test. you should also warm up until you reach your target heart rate, or your results will be pretty skewed by that first mile.

quick sidenote… i am 100% a hobby jogger. i run because it makes me feel really good and it is a way to steal time with my best friend. i did not run track or cross country in high school, i am not athletic, hell i don’t even watch sports! so, when i showed up at the track this morning i picked a middle lane and started going at it. i was using the manual lap function on my watch in case it didn’t pick up the track correctly, so once i made it around 4 times i hit the lap button. of course, i didn’t even think that the middle lane would be more than a quarter mile point to point. it was about the middle of the 3rd mile that it occurred to me that i was running about a tenth of a mile too long on each test “mile”. i blame my flaxen skull for that one. for the last mile i moved to the inner lane, since i still couldn’t figure out what all the lines and arrows meant on the track and how to run just a quarter mile in lane 5. i am just so glad i was all alone and no one could witness my stupidity! it didn’t seem to have much of an effect, so i am keeping these test results and will know better next time (hopefully).

test #1 results
date: may 2nd, 2015
weather: 58*/sunny
location: track
gear: altra the one2 shoes, injinji socks, lululemon dart and dash shorts, moving comfort maia bra, lululemon run swiftly racerback tank, garmin 620, nathan quickshot
weight: 162.1 lbs
warmup: 1.39 miles @ 141 average heart rate
cooldown: 1.32 miles @ 146 average heart rate and 6 x 20s striders
results:
maf test 1the cardiac drift is about what i thought it would be, and these “miles” were actually 1.11 @ 146bpm, 1.11 @ 146bpm, 1.08 @147bpm and 1.01 @ 147bpm. glad i caught my error by the last one 😉

originally i had wanted to get up even earlier to take the test while it was still in the 40s outside, but i am glad that i waited as the june, july and august weather is not likely to be any cooler than 60*. a girl can hope, though!

i am really not sure what progress i hope to see in a month. maybe 10 seconds per mile drop? less would be ok too. i do hope to see my weight drop. i am about 30 lbs heavier than i would like to be going in to the marathon in january. i am hoping to lose most of that by the mid-september training start. they say that every pound is 2 seconds off your pace. if that is true i could possibly be a minute per mile faster by the time i am at goal weight–that would be worth giving up the mexican food for a while 🙂

has anyone else done MAF training before? any tips you can share would be much appreciated!

next time i post i am going to share my sub-2 hour half marathon training plan!