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!