Nice day today. Got out early for my run. 8 miles total. 2.5 easy, 3 mile MAF test, then 2 mile at z4 with 2min rest, .5 easy
I'm drinking the Endurance Nation kool-aide. But just for fun, I ran the MAF (maximum aerobic function) test. It will be interesting to see how the my aerobic numbers change as my running VDOT and bike Threshold power (FTP) changes.
So MAF on 12/06/08
25:15 for 3 miles. Avg hr = 153, max 158 ; 8:25/mile
mile 1 : 8:05 ; avg hr = 152 bpm
mile 2 : 8:33 ; avg hr = 153 bpm
mile 3 : 8:36 ; ang hr = 154 bpm
There was some cardiac drift going on here, the next time I do this, I'll do it as my longish run and go for 4 or 5 miles.
After the MAF test, I jumped back to my EN workout and went two by 1 mile at top of z4. These felt really good after spending 25 min running with the brakes on.
Some thoughts on on MAF....I spent most of last years training at or right around my MAF number. the only real "speed work" I did was my racing. this worked well for me. I Pr'd at several races last year. But then I plateaued, both physically and emtionally. After IM, I took a few weeks off or at super low levels. Now that I'm back to training, I'm in a "build" phase of sorts. I figure I have a solid base from last year. Now is the time of year to hammer, short days and weather and no need to taper for races, means that I can spend my time going hard to raise my top end speeds. Get fast now, then when spring arrives, start adding far. this follows the old school rule of "the shorter the workout, the harder you go".
Kia Kaha
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2 comments:
Phillip,
Curious to see how your VDot changes in relation to your MAF numbers as you move through the off-season with us. Looks like you have a history of MAF data so it will make for an interesting comparison. Please keep us updated!
Rich Strauss
Endurance Nation
MAF, VDOT, LT, AeT, HR, pace per mile, miles a week, minutes run, PE ... all good. Keep at it. Make your hard days hard, your easy days easy.
But yeah, there is probably an interesting graph there. I am almost willing to bet there is a mirror correlation between MAF paces and VDOT paces as they progress. The question is which moves which?
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