I slept ok last night after tossing and turning with my mind racing.. I think I stopped thinking at around midnight. Jogged 4 miles easy with my HR at 119 average. ~7:10 pace or so.. sickness is on the way out finally. I could barely swallow yesterday.
I have had a few people e-mail with questions regarding my terminology so I am going to outline a bit of the methods to my madness..
MAF (maximum aerobic function) Developed by Dr. Phil Maffetone. To find your HR you take 180- age = HR that will allow you to develop your metabolism to utilize fat as the primary fuel. This is a great starting point for an athlete with an underdeveloped aerobic system. This, in my opinion, is a fairly conservative HR for most people and has more relevance for the Ironman than an open marathon. This is still a highly effective method for developing fitness.
AeT (aerobic threshold) This is the HR or pace that corresponds to the point at which you have accumulated 2.0 mmol of lactate in your blood. Renato Canova believes this is the "magic" number that any athlete needs to develop. This could be parallel to MAF but is generally ~10 beats higher in HR and much more stressful. In an elite runner this corresponds to marathon race pace. To find this you need to have blood drawn in a lab while running.
Steady State This is more of a Lydiard term and is synonymous with AeT.
Rest I recently learned of this one and am still not sure it works.
Lactate Threshold This is the point where your body stops being able to digest or clear lactate from your blood stream and it begins to accumulate. A general rule is that it happens at 4.0 mmol of blood saturation although this can vary greatly from athlete to athlete. This is your 1 hour race pace. Lactate threshold, in my opinion, is the HR value that all other training HR's should be based on- using max HR percentages is useless.
Max HR A place that no one should go unless you are being chased by something higher on the food chain. This number does not change with fitness so basing your training HR's (which change as your fitness changes) makes little sense.