tag:blogger.com,1999:blog-5006613066389314843.post2115701329022864248..comments2023-09-06T12:12:34.142-04:00Comments on I run like a girl!: Going long at MAFmmmonykahttp://www.blogger.com/profile/09703551248084847150noreply@blogger.comBlogger4125tag:blogger.com,1999:blog-5006613066389314843.post-18819208138371699532013-01-28T22:41:35.670-05:002013-01-28T22:41:35.670-05:00I will try to do my next run at HR 160 and see wha...I will try to do my next run at HR 160 and see what pace that gives.<br />I have read on multiple blogs (because info there is like 100% accurate, right) that when people start with maf it is not uncommon to ran 2'/mile slower than they usual easy pace and eventually after several runs (sometimes it takes weeks) their easy pace at maf increases to they usual easy pace.<br />But i think that both you and AM are right that 155 is probably little too low for me. So as i said i will try going at 160 and see what happens. Then i will also try going at 5:20-30 pace and see what hr that gives.<br /><br />By the way, i like your assumption about my half pace:)mmmonykahttps://www.blogger.com/profile/09703551248084847150noreply@blogger.comtag:blogger.com,1999:blog-5006613066389314843.post-32752248790275706002013-01-28T22:02:15.641-05:002013-01-28T22:02:15.641-05:00the sentence "I ran 1 h20 at 6:07 pace."...the sentence "I ran 1 h20 at 6:07 pace." jumped out at me and I wasn't sure whether you meant 6:07 per mile or 6:07 per kilometer and either really seemed to make sense! Now I realize you must have been talking kilometers...<br />okay, so I have never heard of MAF training but from my quick googling of it I gather it is heart rate based training. Off the top of my head, 6:07 seems reaaally slow for you... so I went back to my book which I use for most of my inspiration when it comes to training plans: "Road Racing for Serious Runners". I figure since i base your plans on this book, I better review what it has to say about long run pace and here it is: "Remember long runs aren't jogs - to stimulate the desirable physiologic adaptations (e.g. increased capillary density) do your long runs at 1:15-2:15 per mile slower than your 8-10 km pace if trainig for 8-10 km and 1:00-2:00 per mile slower than your 15 km - 1/2 marathon pace (if training for 15 km - 1/2 marathon."<br />So... let's break this down... these long runs right now are really prep for your half marathon, so let's go with the 1/2 marathon guideline of 1-2 minutes slower than your CURRENT half marathon pace (not your goal half marathon pace). Which, of course, begs the question of what kind of half marathon shape you are in right now... I would estimate somewhere between 1:31-1:34 so let's take 1:32:30 which means that your long run pace should be 8:03-9:03 per mile or 5:00-5:37 per km.<br />My conclusion (based on a big assumption) is that your MAF training is too slow.PiccolaPineConehttps://www.blogger.com/profile/09520539255908849462noreply@blogger.comtag:blogger.com,1999:blog-5006613066389314843.post-3424264866289574472013-01-27T19:40:27.283-05:002013-01-27T19:40:27.283-05:00Thanks for the input. I have noone to really guide...Thanks for the input. I have noone to really guide me, i just do whatever for this maf thing.<br />I too arbitralily set it at 155. I am not going to do the test though. Maybe i will increase the number to 160. That sounds more reasonable for me. <br />I am supposed to do strides too but i either forget them or do not want to do them on a road. I need to remember when i am on a trail now!<br />I too am going to do this only for 8-9 weeks and then half marathon training starts in april. For now the plan is to run long intervals/tempo/or short intervals once a week and easy maf run 2-3 times a week.mmmonykahttps://www.blogger.com/profile/09703551248084847150noreply@blogger.comtag:blogger.com,1999:blog-5006613066389314843.post-26966748527677388572013-01-27T18:36:15.810-05:002013-01-27T18:36:15.810-05:00Do you have someone to guide you on the MAF traini...Do you have someone to guide you on the MAF training? You determine MAF based on max HR. My range is 155-165, my threshold HR is 175, and my Vo2 is 185. If your range is too low, than you are running too easy. Before I did a TT, my MAF was arbitrarily set at 155, and it was too low and did not help me at all. Also, I think running only MAF is going to make you slow. I was taught to do at least strides during MAF training, to keep those fast twitch muscles alive. My purely MAF training was 8 weeks only, and then I moved into typical interval, tempo, etc. Good luck!<br /><br />Ana-Maria RunTriLivehttps://www.blogger.com/profile/06277465990759801560noreply@blogger.com