Thursday, January 14, 2010

Thursday

1:27 with max HR 151... walked a ton of hills but I couldn't care less. Getting back on the roads was beautiful. No pain or fatigue afterward.
My mind is so ready to get back to hard work, completely fresh.
Tomorrow is a planned MAF test on the track to see where I am.

4 comments:

Ben said...

How do you calculate your MAF heart rate? Most formulas I've read would put me in what I consider a "recovery" HR.

Lucho said...

A slow pace at MAF simply means that you lack the aerobic efficiency to run fast at MAF. Right now my fitness is so weak that I too am jogging at MAF. But by training at MAF you get fast at MAF which is basically what a solid "base" is.
180- age is a starting point. And MAF is simply a starting point. Once you plateau then you move on.

Ben said...

I accept the slow pace, it's the low HR I'm wondering about. My daily runs are in the 146-154 range, MP is 158-163. If I use 180-36 that puts me at 144 for my MAF workout. Pace is what it is, I just want to make sure I'm running at the right HR for the workout.

Lucho said...

Do you know your lactate threshold? The MAF HR idea is just a starting point and could very easily be incorrect for you. A quick opinion from me-
Your daily runs come within 2 beats of marathon effort? Either your daily runs are too hard or your marathon effort is easy. For reference, my daily runs would fall at 140-150 and my marathon HR is 165-170. Recovery runs at HR <140.
If you know your LT or even an average HR for a past marathon let me see them.