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)

Plan
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.

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. 

Weekly Decline

Seems like just yesterday I was running over 20 miles in a week.  It seems like the on comming warmth has resulted in a stead decline of mileage over the past three weeks.  In reviewing my Buckeyeoutdoors.com running log shows that my last three weeks have been 17 miles, 19 miles and 13.5 miles.  Last week I had a trip to Houston that kepth me from seven on Thursday and 4 on Friday.  I have the same trip this Thursday but hope to be back to run Friday & Saturday.  But that will only put me at 18 IF I get 8 on Saturday. 

My "long" Saturday run keeps getting shorter.  We went out for 10 but I faded fast after 5 and made about 8.  I think with the temps climbing the way that they are, I will be lucky to make 8 in up comming weeks.  Oh well, more inside stuff.  I need to do some weights anyway.

Bike Race

I just had to post this video after watching it on Frayed Laces.  This looks like fun (to watch).

Running this week is at 19 miles.  I have gotten two 7 milers and a 5 today.  I won't make it Saturday as I am working the massive Race for the Cure (6-8000 "runners").  It is mostly walkers with a few runners thrown out in front.  We will time the first 500 or so that run across then it gets too crazy to do anything else.

Today's run was a seven miler instead of the track. The track man was not there to direct us to the track so the rest of us decided to continue on with the group. The temperature was just about perfect at 50 deg F with a slight breeze. That temp is not too cold so you can dress in shorts and short sleeve shirt. I broke a sweat but at not time was I uncomfortable like when temps start pushing 70 and above. I wish it souls stay that way. I ended up finishing 7.1 miles at 8:13 pace. It felt good.

I think as the heat turns on I need to add some indoor stuff such as weights.

I forget how much I like working races. Today I substituted and worked the ST Jos Jog. It was a nice day, the race came out Ok. I didn't get my run in and most likely this will be the first sub twenty mile week in the last five. But that is ok

Two Ways to get 21

This is not a gambling post!  If it were it would involve me losing money.  I seem to do that when I risk money in a risky way.  This is about the last two weeks of 21 miles and how I got there.  Both weeks I ran four times in the week.  The first week was three shortish/easy runs around 4 miles plus a 10 miler on Saturday.  Last week was two shortish runs plus one day at the track and six miles on Saturday.  Looking at my two weeks I see that I could up my miles easily if I could just get out of the bed.  Tues track with 6-7 miles total, Thurs 7 mile loop, that 13 so far.  Friday 4-5 mile easy and Saturday 10 miles for a grand total of 27-29 miles.  If I could just get up!