Finally linked two ok weeks in row. Graduated college this week. Feeling pretty good running-wise. Not going to push it for another month or so.

On one night run this week I was able to keep my pace below 8 min miles with my HR under 160. I think the 40 degree temperature made me more a little more efficient.

Some pics from our trip to Zion last week:

Haley's family making lunch

Bed head

Me and Halebombs

Mon: 4.5

Tues: 5

Wed: 5

Thurs:

Fri: 5

Sat: 6

WEEKLY TOTAL

25.5

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Here's a chart I pulled off of one of the blogs I follow. It shows the effects of training according to the MAF theory. The basic idea is that focused training at an aerobic HR allows you to develop efficiency at that output, increasing speed. Most athletes train at harder intensities improving speed and power, but neglecting aerobic endurance base.

MAF Test

Today I adjusted the screen on my Garmin not to show pace. I paid close attention to my heart rate and didn't let it get over about 160. I have a pretty good resting HR of 51 and can really crank up my heart rate to just a few beats shy of 200. Not too proud of how slow I actually had to go to make this work:

Mile	HR	Pace
1	144	10:25
2	155	9:03
3	158	9:11
4	160	9:26
5	159	9:50

The first mile was a warm up, then my pace steadily slowed over the next four miles. I plan on doing this test again in about 4 weeks to track progress. Sure would be rad to get my pace down to 7:30 with a heart rate of 160 like that guy from the graph.

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Went down to Zion this week with Haley's family. Jogged around a little bit there. Foot's not 100% better, but it's improving.

Here's a nerdy Excel graph I made. The mileage goals are super tentative and I've been below them every week because I've been nursing my foot.

Been learning a little about HR and the MAF test. I'm going to focus on this type of training for about 3 months.

Mon: 3.5

Tues: 2

Wed: 3.5

Thurs: 2.5 +5

Fri: 3

Sat: 5

WEEKLY TOTAL

24.5 miles

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I took it easy this week, except for two basketball games we had. My foot's getting slowly better despite abusing it playing in our basketball tournament.

Mon: 3.5

Signed up for the Bear 100. (24 weeks to go) Got some very supportive insoles.

Tues: 1

Won our basketball game. We're now in the final four. This is getting exciting. I tweaked my arch playing though. We have our next game on Friday. I'm not sure if I should play in it. After the game, I lifted for 45 minutes and ran home.

Fri:

Bouldered with Haley. Had our final 4 game. Lost. Jake hurt his LCL pretty bad. He has a doctor's appointment in a couple days to get an MRI.

WEEKLY TOTAL

4.5 miles

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Look how tired Quin was at the end of his 9:24 50 miler. I offered to let him run through the finish by himself. He said "No, you're going to have to keep me from falling."

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