Saturday, October 4, 2008

After this mornings MAF test...

Mile.....24-Aug.....30-Aug......6-Sep.....13-Sep....04-Oct
1 ...........8:18.......7:49........7:40........7:27........7:21
2 ...........8:23.......8:02........7:48........7:33........7:24
3 ...........8:29.......8:18........8:03........7:41........7:26
4 ...........8:41.......8:35........8:10........7:48........7:33
5 ..................................................................7:38

4 comments:

Jennifer Cunnane said...

I found your blog by way of Mel Crandell. So it looks like the MAF works? I gave up on the prescribed HR setting after 7 weeks as no improvement in the first 2 tests. Now I am back at it, but just not at the HR level of 180-age. Curious to know when you started this type of training and why. Looks like you are doing great! By the way, I am a former hoosier myself - well, IU grad! - Go IU!

Ward said...

jennifer - thanks reading. Yes, MAF has been working for me. I started using MAF as a training limiter for my running since the begining of August. It's really been a whole change of mindset for me. I've been running for over 30 years, but with no real rhyme or reason to how I should be training for specific events. Tim Luchinske...(http://timluchinske.blogspot.com/)(among others, Mark Allen, Phil Maffetone, Chuckie V, Renato Canova) have opened my eyes on how to go about building a good and proper base before before delving into marathon specific training. The 180-age is a very generic way of determing zones.. A better way is this...


1. Take 180 and subtract your age.
2. Take that number and correct it by the amount next to the statement that best describes your level of fitness:
a. Subtract five beats if you are recovering from a major illness or injury that has kept you from training for six months or more.
b. Leave the number where it is if you have been working out about two to three days per week for at least a year.
c. Add five beats if you have been working out more than three days per week for at least a year.
d. Add 10 beats if you have been working out more than five days per week for at least five years without recurring colds, illnesses, injuries or long periods of burnout.
e. If you are older than 55 years old or younger than 25 years old, add an additional five beats to whatever number you have right now.

Of course the ideal way to determine your training HR is to get a lactate threshold test and start running at whatever pace correlates at 1.5mmol of lactate.

Really, Tim Luchinske is the expert on this subject and if you want to learn more, I'd visit his blog and be a sponge and soak all his knowledge up. He'll be my running coach starting Nov. 3 up through the Boston Marathon.

I'll forgive you for graduating from IU.. Boilermaker here.. ;-)

FatDad said...

Wow, that MAF chart is the real deal! Nice results, keep up the hard work .

Ward said...

Ward - thanks. MAF is working for me. Right now, Tim is having me do more specific marathon type training, (5-10 beats above MAF), tempo runs, progression runs, hills, etc.. you know the drill... I still have quite a bit of time (over 26 weeks now..) until the main event (Boston). That's a long time to stay focused on a single event. Going to try a pop a good 10k here in a couple of weeks then a good rest transition period before serious marathon training takes place starting around the first couple of weeks of November. Good luck with your qualifying attempt in Vegas..