Friday, January 13, 2017

Back to Jeff Galloway's Method

Well, I tried. I really did.  I just couldn't do the MAF training, so I have reached a compromise.  I am back to Jeff Galloway's run/walk/run method and am trying to slow down my pace.  My watch was beeping all the time with my heart rate over the goal.  Now it just beeps at 1:30 minutes of running and 30 seconds of walking.  Did 8 miles today and it felt fabulous.  The weather was perfect at a slightly breezy 60-ish degrees. I was basically alone on the trail and track.

I even wasn't that tired afterwards.  I've slowed down considerably since I began trying the MAF. Today felt like it has been beneficial. My 'magic mile' (Jeff's one mile test) was 10:23 min/mi about 3 weeks ago. I am supposed to train at about a 15 minute mile pace.  I can't. I mean, I can't run that slow. I am so slow now, but even very slow jogging, and walking every 30 seconds, my pace has been around 14.  Today, I tried to keep it slow, but basically just ran by feel. It felt so good.  My pace ended up about 13:30.  Faster than he recommends but maybe I am getting stronger and faster! Slowing down enables me to run farther and supposedly that builds endurance. I hope to do another magic mile test later this week.

Today was a day when I felt like an athlete.  Strong, fit, and very thankful I can do this.

Friday, December 23, 2016

MAF Training

Still doing the MAF.  One thing I can say about running this way, well, a couple of things - running is much easier, and I feel like I can go longer.

I did 7 miles today. It was very slow with a lot of walking, but still 7 miles. I kept telling myself that all the walking was what I needed to train my heart.  It felt great.  I just wish I could find an expert to talk to about my heart rate.  I had a physical recently and am in excellent health. I am not worried at all, but want to be sure I am training properly.  I am pretty sure that I'll do the 15k in February, maybe even a half in the spring.

You know after a good, long run, you want to sign up for a bunch of races.....lol.

Sunday, November 27, 2016

MAF Training

Most days I really don't feel my age. I'll be 58 in January. Been running for four years.  I recently did my fifth half marathon, and a 10k on Thanksgiving day.  I just can't seem to get any faster. My maximum heart rate is about 200. I know that is way above the 220-age formula, but it is what it is.  I am ready to try the MAF (Maximum Aerobic Function) training again.  I tried once before but I could do NO running in keeping it in the 120's (using the formula).  Using 200 as my maximum, I am going to set my Garmin to alarm if it gets over 150. I've been doing lots of reading, and think maybe I've been doing "wasteful" running, by almost always running in my zone 4-5 (150-180) range. I think I am committed to MAF this time.  I'd like to try it for a minimum of 3 months and see if I get improvements in my pace.

Day1 - My normal running pace (typically do run/walk/run) is around 11:15-12:30 and my regular walking pace is a 17 minute mile.  Today I did 4 miles trying to keep my heart rate under 137 (too low I've now decided), and my pace was right around 16 minutes. That was a lot of walking!  Hopefully when I change the range to 140-150 I can actually do more running.  I also like the idea of burning fat rather than carbs. On my long runs I always have to eat a GU or something or I will crash.  Burning fat is supposed to be more efficient for energy and I shouldn't have to add carbs to get energy. I noticed today, I didn't sweat as much and kept a jacket on the whole time.

The only race on my horizon is the tentative Hot Chocolate 15k in February. Not sure if I will be running it, but I hope so.  Maybe there will be some pace reductions by then, if this works. Keeping my fingers crossed.

Saturday, November 19, 2016

Fifth Half Marathon

I finished my 5th HM today. I survived.  I wanted so bad to beat by best time....and I did!! Not by much though.  I finished at 2:36:30 and placed 10 of 16 in my age group and 420 out of 533 total half participants. At almost 58 years old, I am happy with that.  I am really proud of my brother.  He walked his first 5k after losing 77 pounds since spring.






Love all those calories burned.  My heart rate stayed in the max category the whole time, guess that is why I burned so many.  Going to have to go back the heart rate training and see if I can get that rate down.  I think my average was 177, but it got up a little over 200.  I never felt faint or felt like I was going to throw up, so I don't think it is anything to worry about.


Friday, October 21, 2016

Fall is the best for running

Perfect day to run.
Sure hope the half marathon is on a day like today. One more long training run at 11 miles to go!

Saturday, October 8, 2016

Long Run Friday - Half Training

Wasn't sure I could do it, but I did.  Then came home and signed up for a couple more races.  Nothing like a good long run to make you feel invincible!
 I really love that feeling after a long run - tired, sore, spent.  The endorphins really show up after a good run. Probably the farthest I've run since the 15k I did in February.


Monday, October 3, 2016

The Chase

The Chase is a local 5k that raises funds for Heartstrings, an organization to promote awareness and support for those who have lost babies.  It is in memory of little Chase Ruffner, who passed away during his nap time from SIDS, at 4 1/2 months old.  So sad. I made a quilt for his parents from his little clothes.  Anyway, I try to do this race every year. This was the 4th year.  It is a small race.  Very small this year at only 27 5k runners, and about that many who did the 1 mile remembrance walk.


 I'm thrilled that I have a friend close to my age who has started doing some races (next to me in the orange hat).  She is a couple of years younger than me and faster, but I don't mind.  She won grandmasters and me, three minutes behind her,  took first in my age group 55-59.  My other friend there, #4141, is a good runner. She was about 4 minutes ahead of me and won her age group 35-39.


Plodding along.  Just thankful I can run, even if it is slow.  It makes it worth it to bring home a medal, even when there were no competitors in my age group.


The hubby said the big bowl of soup and chocolate cake for lunch hurt my performance.  This was an afternoon race.  I guess he was right.  It was tough, and one of my slower 5ks.  If it hadn't been for my young runner friend, who came back to run the end with me, I probably would have walked even more!  But I'll keep at it.  I love to eat too much to stop!



...so it was a fun but tough day and all three of us brought home a medal!