Thursday, April 21, 2011

New Plan: Slow Down to Speed Up

For several years I have been running and getting faster.  The last several years have kind of slowed down.  I think this plateau is because I have been basically doing the same thing.  I have not increase my mileage by much over the past three years.  I do the same or simular types of training every year.  Long runs, track and some tempo.  No cross training.  If anything I have been doing less cross training than in previous years.  I used to go to cycling classes on a regular basis.  I bet I have not seen the upstairs work out rooms to Red's in several months.  I need something new.

Starting the week after Festival International's Courir du Festival 5K (current 5K PR), I am starting from scratch.  I am going to try to develop a base that will carry my into the fall at a faster pace with better fitness than I have seen before.  I am going to try to train at MAF (Maximum Aerobic Function) as percribed by Maffetone.  You can read more here or here or here or numerous other places.

My MAF as calculated by 180-rule is 143 BPM.  If I look back at my training that currently equates to about 9:30 mins per mile.  That is also un-heat corrected.  It was cool that morning.  I imagine under duress (running in S. Louisiana in the heat is duress) it will be closer to 10 mpm.  (See run at Pinelog)

1.  Run at or below MAHR (133-143 bpm) for 8 weeks.  Running at least four times per week with one 90 minute run, two 45-60 minute runs.  9 mile and 5-6 mile respectivly. 
2.  Perform MAF test at once every three weeks at the track with 4 mile distance.
3.  Review progress after 8 weeks and adjust as necessary adding some tempo and speed.
4.  Set a goal race for late 2011 or early 2012 (1/2 Marathon Distance).
5. Trace and document all progress.
6.  Add two weight sessions minimum per week.

Thursday, April 14, 2011

Running Week

Last week saw only three runs but I totaled out just over 24 miles.  A new recent high mileage.  We didn't go to the track on Tuesday so that was my first seven.  I ran the normal seven on Thursday.  Both were right at 8 min pace which was great.  Then Saturday I ended up running over 10.  Saturday's run started about fast but finsihed DEAD.  I started with two guys who are much faster than me.  By five miles I was pretty much done.  I finished the second half of the run around 9:30 pace.  I was happy with the finish. 

This week has not been so great.  On Monday and Tuesday, I thought I was hitting snooze and not waking up.  When I finally heard the alarm, it was too late to make it to run.  I later figured out that my alarm was set to the time I was waking up and I was not hitting snooze.  I got that corrected and made it to Red's for the 7 mile run this morning.  I was slower than last week but my quads are tight from weights. 

I think that I am going to work on building a new base this summer.  I would like to run but work on keeping my HR in the lower zones.  I think I will have to walk or slow down when it gets too high.  That is going to be hard.