I have a goal in mind. From a bloggers extended chart, if I can get my MAF test time down to 13:00 I should be able to do a 5k with 9:00 minute miles. Extended because the normal runners charts don't go past a MAF of 10:00. Obviously not many true beginners or older runners attempt MAF training. They should! If you can get past the mental of going so painfully slow, it is much less strenuous. Last night I felt I could go on for miles. I am hopeful that this will build my aerobic base such that I really can get faster with less effort. I hope to do a long run on Friday. It will be outside and I'll test again.