Day 90-110

Between these days I couldnt be bothered blabbering on about heart rate pace weather maf etc..as nothing really interesting was happening .

Day 90 Mugdock

Day 89 Ima's run

Ima did another 30 min walk jog this morning and achieved another negative split..good form!!

Day 89 Walk test 4-30(91bpm)

Day 88 Day Off

Day 87

My first negative split on the 45 min down Govan route with an average heart rate of 106..we are now well and truly cooking

Day 86..Day Off

Day 85 ..Day Off

Day 84

Tried a <120 run ..wasnt impressed with the zone..

Day 83..2.5hr run

Recently read that if you are on a low carb diet ..you need to drink water regularly ...ahh..hmmmm!?
Heart rate now back from 70 odd to mid 50's..Result!

Day 82 Walk test-4-30(96bpm)

Day 81

Pulse is still high ..running going ok tho'

Day 80

Pulse still high ..starting to worry ..maybe body fighting a virus

Day 78

Still not 100% yet ..not sure what's wrong

Day 77

Heart rate still high and I can feel palpitations

Day 76

Monday mornings warm up walk took 4-30 mins @ 95bpm ..still bad but getting better

Day 75..Mugdock

New line drawn up at MugD ..didnt reach as far due to reduced heart rate and still didnt manage negative split heart rate..so might need to reduce it again

Day 74..Walk test...4min-45

Managed a to keep my pulse in the low 90's but time was 15 sec down..something seriously wrong

Day 73

1hour very easy and still not feeling right..my walk maf time was the usual 4min-31..but the average pulse was 98 ...way to high should be 90..not good

Day 71

Forgot I was supposed to do walking test and just stayed in bed....maybe tomorrow ...do feel better tho

Resting pulse 53

Morning weight 10st-9.5lb

Day 70

For the first time since Sunday my pulse feels normal..its low to mid 50's ..getting better so I'll take another day off.Walking test tomorrow if its at the 4-30 mark I'll resume training.

Day 69

Morning pulse feels high..its in the mid to high 50's ....not good taking day off

Evening weight 10stone 12.5

Day 68

Did a makeshift walk test this morning what was 4min-15sec on Saturday was 4-45 this morning so no exercise today.My system is fighting something and I'm going to make sure it wins..just have to wait until my pulse goes back to normal..a few days hopefully

Day 67

Woke up feeling groggy and heart rate feeling too quick.At the start of run my standing heart rate was high 70's instead of mid 50's .Decided not to abandon run and go with my 2.5hr@109 and below.What is usually a slow jog  turned out to be a steady walk,which I really enjoyed, it felt like spring....It must be spring

It was speed of light  rehearsals this evening so this was adding fuel to the flames.It's bad enough adding paper(high G carbs) never mind petrol.My heart rate was hitting 185 at times..not good.Tonight could set me back a couple of weeks

Day 66 Walking test 4-15

Although this is the fastest walk test so far my heart rate was higher than usual ..something not right

Day 65

easy 20 min jog with 1 alactic sprint

Day 64

Couldnt remember what effort was ideal for this morning so decided to run@115..I wasn't til I returned that I remembered it was 108 last week.Although I more or less did a negative split this was too long for a 115 from now on all long runs are at 110 and below

Day 63

Similar to Mondays run ..1 hour at very low heart rate 102bpm

Day 62

This will probably be the run where I'll base my comparisons.I put myself under pressure when I said that I must improve by 2sec or more.It ended up being 10sec.That's what I meant by improvement

DAY 61

1 hour recovery run at 106bpm..felt fine

Day 60

It was the rough terrain of Mugock and again failed to get a negative split must slow it down in 2 weeks

Day 59 walking test 4-20

Day 58

Only time for a nice easy 30mins with 2 alactic bursts with 5 mins each total recovery bystanders

Morning weight 10st 12lbs

Day 57

Today was a nice slow recovery jog for an hour.Felt really good but not perfect.I think the logish runs should be the recovery jogs a la Lydiard but I am maki=ng the short ones recovery a la Maffetone.I'll just jog the rest of the week and get some order next week.

Average heart rate:107bpm

Day 56

That's roughly day 12 into lower heart rate training maf-10 and already I am catching up with my old pace and improving.Managed a negative split on the Govan route

walking maf test 4:24sec

Morning weight 10st12lb

Morning weight 11st 1lb

Evening weight 11st 1lb

Day 55

Again heart rate slightly high and didnt get as far but body felt tired.Tried keeping rate around 115.Th 60 mins out took  took 55 mins to return so need to up anti to 117 maybe.Kept it going for 2 hours tho.

Walking Maf test + Imas Run

Walking maf test took 4:33 compared to 4:32 last week so in the ball park I suppose.Average heart rate 90 compared to 91 last week ..ever so slight improvement .Def no regression .

Morning weight 11stone Dead.

Morning weight 11st 1lb

Evening weight 11st 1.5lb

Day 54

My heart rate started at 75 so I knew this run wasn't going to be great so I decided to abandon the 2 hour run and made it 1 hour instead.I don't know if it was Garmin error or the bottle of wine I had last night probably a combination of both.Walking Maf tomorrow

Day 53

It was a similar 45 out this morning with a little less effort..it turned out to be  little more effort  with a better positive split ..feeling a lot fresher

Morning weight 11st 1lb

Morning weight 10st 13.5lb

Evening weight 11stone 1lb

Day 53

It was another 1.5hr out and back ala lydiard/maffetone and it was still a positve split.I'm sure there is a magic heart rate that doesnt slow you down and I'm going to find it.

Day 52 maf 4-35

This morning was my fastest time to top of the squinty bridge;a blistering 9-30,everything was looking good as i got to my previous 30 min turnaround at 27 min.At 30 min turnaround I found out why I was flying. Headwind all the way back..took 31 mins to get back @maf-5.This explains to me that controlling  speed as well as heart rate plays a part in steady state running

Day 51

Don't feel too fresh this morning luckily I decided to take day off

Day 50

Walking test today gave me a happy 4-31..back to normal except its Arthur seat tonight ..which usually leaves me feeling fresh.

Day 49 Onye run

Walking keeping pulse below the usual 100 gave me a time of 5min 10 ..a 40 second regression.Not good,anyway easy run with Onye a bit higher than I would want but averaged at 125 which is borderline ..I'll do another test tomorrow

Day 48 Kathryn run

Out with  Katheryn and Laura this morning for the first time since October ,the were looking fit..If you know what I mean.2 of the miles were 8min pace felt very easy but wayyyy to fast for me at present.Time for a maf test tomorrow

Walking Maf is 4-31

I've decided to abandon my maf test as I am not 100% sure what it is and I cant say if every warm up will be similar.So I'll will be using my usual first 5min+ warm up walk as a test.6 months ago ait was 5-15 it is now 4-31.

Day 47

Another run at maf-5 not that great a run but no big deal,feel very strong.

Morning weight 11stone 1lb

Evening weight 11stone 2lbs

Day 46

Two hours at maf-5 and although it was slow it was another negative split ..This is definitely  the way forward I am expecting quicker improvements from now on..we'll have to wait and see

Day 45

Although this was one of my best 'out' on out and back runs it was no where near as good as yesterdays which was immense..60 min out...55 min back..I could be on to something..!!

Morning weight 11st 1.5lb

Evening weight 11st 2.5

Day 44

2 hours at maf-5....it works big time .This mornings run was very interesting as I think I have found a way to find optimum maf rate..I'll report in the next couple of days

Morning weight....11st 2.5

Evening ..11st 3lbs

Day 43

1.5 hr at maf-5 ..again another great run felt a lot quicker than yesterday tendons in feet are just about 100% ..starting to make headway,maybe maf-5 will take me to the next level

Day 42..Mugdock

My maf mile here wasnt the quickest I've done but the overall pace is quicker..ever so slightly

Day 41

Day off!

Day 40

2 hours at maf-5 and now it's starting to make sense.I managed for the fist time to get back home at the same pace as the outward leg..maf-5 is the way forward I'm sure

Day 39

one hour at maf ..not great feeling lousy ..need to get a grip of Armstrongs training

Day 38

Again woke up fine but just didn't make it out the door..maybe coming out in sympathy with HyperT whose going through a rough patch with her pills and all..

Day 37

No running today..don't know what's going on

Day 36

day 2 of Lance schedule with a very comfortable hour at maf-5

Garmin found !!

Found my watch stuffed in a condemned box in our wheelie bin

Day 35

Only 2 hours at maf this morning averaging maf-5 and 12 fifty something pace first sub 13 from this route:although maf is slower overall speed is quicker ..alas progress .Back to lance training tomorrow.

Day 34

Managed out this morning for a maf-5 hour..looking forward to my 2.5 hr tomorrow

Day 33

For some reason I decided that should 'get back slowly' and so took another day off..what am I like!!?Lance knows it make sense

Day 32

Managed to drag myself out to discover I've left my Garmin at the hotel or somewhere..use mu wifes polar to do a maf-5 for an hour, the few days off seems to have some benefit really enjoyed not knowing how many miles done:Garmin not missed

Day 31

Did nothing...lovin' this ..

Day 30

Did nothing...lol

Day 29

Day 29 and Day 1 of Lances training regime..well didn't manage out..lol
So its a Maf-50

Lance Armstrong's base training

I've decided to emulate Lance Armstrongs base training over the next 3 months .
It means I'll need to train 10 hours a week but my maximum heart rate for the first 2 months is Maf-5 with the same 1 day off on Saturdays
It starts tomorrow..interesting times ahead.

Day 28

Mugdock Maf test day,the first one  in 3 weeks and I must admit I'm disappointed.The  maf mile is slower but average pace is a couple of seconds a mile quicker over 3 weeks virtually no improvement.Bad news Benson!
Postscript:
Actually on the way to work this afternoon my ankles felt really strong and pain free and after an hour and half at maf that is unprecedented  so I am now very very pleased..bring on Lances regime i'm ready for it

Day 27

Maf-55

Day 26

Maf-55

A letter to maf-15

Dear Maf-15,
I know I was abrupt in ending our relationship last week and I'd just like to let you know  you have been in my thoughts every day.
Let me get straight to the point...I don't think I can live without you. This time I want to make it work.
What was I thinking flirting with maf-5 as a recovery run.She gave me so much pain ..you were gentle healing and so minimal(in a good way ,you gave me strength maf-15!!
This is not this is not easy for me so can we meet up and talk things through ..say the usual time 05:15hrs.

Yours always

Leo's ankles

Postscript:

There was no rendezvous....... just maf-55 

Day 25

04:10hrs
Although I was out last night it was early to bed and I was out the door by 4:40am.
I have decided to abandon the idea of different routes as most other routes are too hilly.So I will be sticking to the same out and back road.
On Tuesday I very nearly reached the traffic lighst after Greggs.This morning those lights were a flicker  on the horizon at turnaround point.It's only now that I am remembering the other morning I had a massive tailwind whereas this morning was still and peaceful.
Maybe increasing my recovery day efforts was not a good idea.
The previous evening I weighed 11st 3lb and it was 11st 3lbs this morning,so no change overnight.Does that also mean I  had a good night sleep ..Hmm??

How to tell if you have eaten too many carbs

I cant validate this but I read that if you weigh yourself just before you go to bed and then weigh yourself as soon as you awake and you are 2lbs or more lighter then you eat too many high glycemic carbs the previous day.
2 days ago I was 11stone 4 and 11st  2.5 the next morning.Last night I was 11 st 2 and 11st 1 this morning .

Day 24

04:50hrs
I wake up and it's not so sprightly this morning as the kids are away to Gran & Papa's for a couple of days so no need for me to be back by 7amish so its a leisurely 06:40 start with an easy 1 hour at maf-5 and below...my left instep was sore and weak as usual which is usually fine after 5-10 minutes of a walking warm up but this time it took 15mins ah well that's life.

Day 23

04:55hrs.
Again its a sprightly rise and straight out the door to one of my worst runs ever..it was freezing. 1.5hr@Maf and I ended up my furthest ever point which was close to the traffic lights after Greggs ..you need to be there to understand this,maybe next week I'll reach the lights.Doubt it tho' as turning around I was faced with a brutal sleety freezing headwind so could hardly get moving in order to stay on Maf and my hands were frozen,needless to say I did my warm down walking up and down in my  hall flat feeling sick.Horrible horrible run and we had 3 Bbqs last week!

Day 22

04:55 hrs
Getting out of my scratcher this morning was not a problem an easy hour at maf-5 is always welcoming. I've decided to up the ante as my ankle pain has more or less subsided. Bye bye maf-15 I really enjoyed your company and thanks for sorting out my ankles ..miss you already xxx

Day 21...1st April

A new meal added to my repertoire stir fried onions garlic ginger quorn pieces and curly kale oh yes and half a tin of baked beans rinsed under the tap for 5 mins!!?
11:55hrs
Fell out of bed with a sore back ..12 hours in bed will not be repeated .Run was terrible felt like big regression but was in fact 1 sec a mile quicker than last week ..progress is progress

Day 20 ..31st march

Day off!

Day 19

05:05hrs
One hour at maf-15 ..my favourite effort ..I'll find out on Sunday if there's progress this week.. off tomorrow

KRK International stores

If I was only allowed to shop in one store ...it would be KRK ..it has everything ..just picked up a large bag of Almonds which are soaking in water as we speak

Day 18

05:15hrs
This morning it's 1.5hr at Maf and it went smoothly did a few intervals on the way back all between 110 and 125..all good slight progress with a headwind.

T5s  went smoothly and I actually look forward to doing them now..they look promising.

Lightbulb moment!

Double espresso ..and I've been wondering  why I'm not getting a good nights sleep ..

Day 17

Again woke up at 02:00hrs and couldn't get back to sleep,this time I didn't make my run so will need to run this evening .Sleeping not good at present which is not like me.Although going to bed at 21:00hrs did't help.
I did manage to squeeze in my 5 rites,still not sure of  any benefits,too early I guess.

19:22hrs
Went out for an easy way below Maf hour.A nice recovery run .

Day 16

Woke up at 2am and couldn't get back to sleep,don't know what's wrong.Over training maybe?

04:55am
Anyway went out a run at 1.5hr@Maf.It was a new route so no idea if I'm faster, slower, fresh or tired, but I do know  it's done and I have 2 runs tomorrow ..Jings

06:30am
I decided to start the 5 Tibetan rites lets see if they can help my aching ankles.
Maybe I'll put the running to the back of my mind and get into the zen tantric metaphysical  macrobiotic  stuff making it the filling of the Maf running sandwich..

Hummmmmmmmmmmmmmmmmmmmmmmmmmm

ParkLife

Nothing of importance is ever achieved without discipline . . . the discipline you have in your life should be one determined by your own desires and your own needs, not put upon you by society or authority.” – Bertrand Russell

That's why I am having a piece of shortbread ..home made of course

Day 15

04:48
Up and out the door its Summertime at last...GMT!!?...Forget It!!

I made the mistake of doing same route as Friday and was nowhere near the 30 min turn round point achieved  then.There are reasons for that:

1)This morning wasnt preceded with 4 days of 'couldn't really get going', so I was reasonably fresh on Frida.y

2)Yesterdays run was 1.5hrs @Maf so not too fresh today.

That's why I need to get away from repeated routes so there is no need for explanations or excuses,what is,is..1hr  @Maf-20 is 1hr @Maf-20!

Rant over

My current Maf time is 10:39 min/mile 

Day 14 Week 3

This mornings run was 2 hrs @Maf along the river Kelvin and a what a glorious spring morning it was.

I know I wasn't going to compare runs but I've decide to compare the Long Sunday runs:Mugdock and the River Kelvin both approx. 2hrs@Maf

Today's  Kelvin run was on average 30sec/mile quicker than 2 weeks ago and  the fastest(Maf mile) 2 weeks ago was 12:08 and this week 11:46..Improvements all round.

LED surfer

This is how i felt on Fridays run run
Watch "Jacob Sutton's LED Surfer" on YouTube

Day 13

Day off!

Resting Pulse Rate

Used yogas dead man's pose to achieve this pulse.Still alive!

Day 12

03:48hrs
I wake up, and think this time next week it'll be time to get up,so I'd better start getting used to it,tho by the time I faffed about trying to find my resting pulse it was 04:30hrs before I got out the door.Day nearly over!
It felt slightly chilly so decided to put a thermal under my base layer.The benefit of this apart from warmth is that it keeps that static crazy Helly Hansen off the transmitter and what do you know all the spikes are banished  for good.

JOB DONE!!

 Had one of my best runs this morning averaging 107bpm ,and reached the  furthest point at this pulse.Although I felt strong I decided to not to do 1.5hr@maf and just took it really easy adding a couple of short sprints at maf.

Looking forward to 2hr@ maf on Sunday ..day off tomorrow.

Goal accomplished: every run this week was different

Day 11..'You can walk but you can't run'

05:55hrs
That pretty much sums up my run this morning..still loads of spikes..I dont think dehydration is the cause of the spikes although I was definitely dehydrated.
We wont be doing a pee count on this blog,even though Dr P says you should be going 6-8 times a day if properly hydrated ..oops sorry about the pun.
I'm sure the spikes are  due to static build up with my Helly Hansen top.
I must try and reduce static,maybe wet the base layer next to the transmitter.I'll experiment tomorrow.

Onwards and Upwards.

Day 10

05:44hrs
Feeling tired after last nights run so having a long lie.Getting up in a minute....Honest!!

05:53hrs
I'm up OK!?

06:10hrs..1hr@Maf-15

Dragged myself out the door and again another new route this time I decide to walk the 1st 15 mins slowly,forget briskly.
Similar to last night  my heart rate is all over the place;hardly moving and its up at the 140's.I never really got going and to top it off I finish with a weird irritating cough..Which suits me fine!!!!!

07:15
I get a tweet from Maf Meister Hypertortoise suggesting I could be dehydrated
A Eureka moment.Thats it!!Weird cough is sign of dehydration

THE SPIKES ARE CAUSED BY ME NOT DRINKING ENOUGH WATER..PROBLEM SOLVED 

I hope .

It takes roughly 24-48hrs to get back to proper hydration.Watch this space

18:45hrs
Another 1 hour way below maf a few spikes but not as bad as yesterday ..thank-you HT

Day 9

05:00hrs
Alarm wakes me up and I don't know where I am.
06:00hrs
I now realize I'm at home in bed and I  have missed my run ..ah well too bad ..out tonight ...zzzzzz
18:46hrs
Head out the door with a starting pulse of 57 ..lowest yet.I feel this could be a good one.Wrong!...heart spiking all over the place ,couldn't get going 1.5hrs under maf...Grrrr

Day 8

04:45Hrs
Taking Monday morning off last week seemed to lessen ankle pain so I'm saving run for tonight

1839hrs
1 hr at maf-20 really slow but very refreshing and its a new out and back route so nothing to compare it to.

Day 7 March 18

Mugdock Maf Morning

This run is off road and very hilly and not ideal for a maf test but I chose it for it's consistency.My friend Simon picks me up every second Sunday at the same time.This way I am comparing like for like.The test will always be done on an empty stomach and I'll have had a bucket load of wine the night before!!?

Hey! You got to keep it scientific.

Average pace 2 weeks ago was 13:07min/mile today it is 12:56min/mile both with average heart rate of 120. 11 sec. improvement in 2 weeks...Nice

Goal for week 2

Heart rate and time trained is all that interests me at the moment so must vary routes in order to stay mentally fresh.
From now on  every route will be different ...gulp, variety!? Not sure about that

Day 6 17th March

Day off..

Day 5 16th March

Yesterday I was feeling tired and weary looking forward to a day off.
Today however I am raring to go and cant wait for my Maf test on Sunday.I suppose an easy maf-15 does help bring on that state of mind.

Ankles feels better so this weeks goal has been achieved

End of week 1, 50 odd to go

Day 4

This mornings run was interesting as after about 10 minutes I realized I hadn't washed the shop towels so turned back got my keys and ran to the store to pick up the towels took them home popped them in the machine and continued my run ,all around Maf of course.The beauty of low carbs,normally I wouldn't have remembered until I got to work.

1.5hr in the bag,cant wait til my day off on Saturday ..it's starting to feel like training now ..which is weird

Breakfast
2 quorn sausages 3 eggs mug of black tea. 1 slice of Burgen bread an 1 ryvita

Lunch

Homemade Broccoli soup ..

Din Dins
Veg stir fry with quorn chicken pieces in Maffetones tomatoe sauce..

What £10 in Lidls gets you

Not bad eh?That cab sauv costs 3.80GBP and is Decanters gold medal wine  of the year 2011 ..the sauv blanc wasn't bad also

Breaking News

Dont know if you've heard but a bloke in our hood has lost a glove

Day 3

06:00hrs
Its another 1hr sub Maf or should I say way way way sub Maf as it's  110 and below for me this morning.

Ankles feel not as stiff as yesterday.Run went OK ,no complaints.

Breakfast
3 eggs 2 quorn sausages and 2 ryvita and 1 slice of Burgen bread toasted plus big mug of Earl grey.

My 10 minute walk to my shop was brisk and feet felt light and pain free.

The Maf-15 recovery runs and  crate of eggs are starting to pay off!!??

There's another Maf-15 tonight..hopefully that wont  put me over the edge.

Lunch.
Forgot my soup this morning so it looks like a couple of dry Ryvitas and a cup of hot water/organic apple cider vinegar for lunch..Jings!!Turned out to be a packet of blueberries and a packet of vegetable crisps/chips

My weight is 11st 3lbs ....waist 29.5inches

Starting to feel really good

18:20hrs

pm run gets of to a good start with a pre walk 65hr..I can feel progress.. looking forward to this Sundays Maf test up at Mugdock.

Dinner.
Roasted marinated vegetables with tonnes of salad..no wine again!!

My current Maf time is 10:55 min/mile

How to work out your Maf heart rate using a treadmill

I would advise you to jog at 180-age-5 for a few days until you feel as fresh as a daisy.You might want to get someone to help you.I found holding my Garmin in order to click the lap button was best as sometimes looking down could drop my pulse.Warm up is very important

Good Luck!!

1.Set your treadmill to kilometers per hour and 1% incline

2.Take at least 30 mins to warm up to MAF-20 ie 180-age-20.Make sure you are at MAF-20 at the start of the test

3.Start test

4.Every 10 secs click the lap button and increase the speed by 1 kph

5.Keep going until at least MAF+20 and  more if you're feeling fine ,head towards maximum heart rate  at your own risk!

6.Warm down

This is  my graph

My Training Plan

Mon  1hr <Maf-15
Tue    1.5hr @Maf
Wed  1hr<Maf-15 (am)  1hr<Maf-15 (pm)
Thu   1.5 Hr@Maf
Fri     1Hr<Maf-15
Sat      Day off
Sun    2-2.5Hr@Maf


My Maf is 180-age-5=124.

Day 2

06:00hrs.
Slept in this morning as I've decided not to use alarm;if I wake up I run if not I don't, hopefully I'll catch up with some much needed sleep.
Only enough time for 80mins as Kim heads out the door at 07:30.
Not a great run getting loads of spikes;one minute my hr is 110 next it's 140..I'm either not warmed up properly or hr  monitor not connecting as  should,although it never happens in the gym or in the evening.Decided to make it  an interval/fartlek run all under Maf of course


Ankles seem OK; its the insteps that are sore now.

Breakfast
3 eggs 3 ryvitas mug of earl grey

Lunch

Carrot and Coriander soup

Feet feel fine now

Big book of health and fitness

Dr Phil's new book arrived today




There's a great chapter on feet!!?

Day 1

4:40am
Wake up before 5am alarm ..ah good an easy 1hr  maf-10(115) and below this morning ..eh..decided not to bother and leave til tonight ..last Monday I did a morning and evening run after my 2hr+ Sunday  resulting in painful ankles. ..changing it this Monday

Q.Where am I exactly?

A.I do a sort of Maf test every other Sunday and my Maf mile was 10:55 another test this Sunday



Breakfast:
4 eggs!!? and 2 ryvitas and cup of earl grey .

There were a load of dodgy carrots hanging about this morning so  decided to make Carrot and coriander soup for lunch ..used Rias pink flask!..only one I could find...soup is the way forward as far as I am concerned.Didnt get a chance to have soup at work so took it home and had it straight away ..cooked dinner for the girls and headed out for my run.Decided to do a Maf-15(110bpm)

Maf -15 is golden ..slow as treacle but  helps flush out my legs, ankles preferably .I'm determined to get rid of the ankle pain that blighted me last week...keep reminding myself  this is not about performance..check out that average heart rate summary below..Nice

I will be aiming to improve that 'mile 3' time at 106 bpm next week..who knows maybe a blistering 13:59..but  Hey! It's not about performance remember..sorry I forgot..

Day 0

I've been on this training mission since early October and been  this blog for a while.It was thanks to a fellow maffer's encouragement that I thought 'now is the time'

It could take more than a year..Gulp!

There are basically 2 Phases.

Phase 1(Base)

Run aerobically for as long as you keep improving.When you stop improving ie start to get slower you move on to Phase 2.

Phase 2(Race,Intervals)

Run aerobically but add 1or 2 anaerobic runs a week or just race as long as you keep improving. When you stop improving ie start to get slower you go back to Phase 1.. and so on and so on .

Question time!

Q.What is running aerobically?

A.You are running aerobically when the amount of oxygen you breath in is greater than the carbon dioxide you breath out .This apparently is using predominately fat as an energy source.
The benefits are improvements in performance, reduction in body fat,balanced muscles and supported joints with improved immunity.

Q.How does one  run aerobically .

A.According to Dr P.Maffetone you should train at a heart rate of 180-your age(Maf) and below..never ever ever ever  run above Maf during the aerobic phase(Base).It is not negotiable see details here

How does one run anaerobically?

A.Anything above heart rate 180-age is anaerobic

Q.Does this type of training work?


A.Dunno..yet!