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!