MAF Update

Earlier I posted about consistent training at a sustainable intensity. Over the past few weeks, I've tracked my progress on three flat runs. I maintained a constant heart rate and let that determine my pace. Here are the results:

Date HR Pace

4/18 155 9:35

4/30 157 8:25

5/5 157 7:51

The first two tests were done around 4500'. Today I ran at about 3000'. In less than a month, I've taken nearly 2 minutes off my pace with the same HR!

A heart rate of 155-160 is about a full marathon race effort, I guess. (I have only run one marathon and didn't know what I was doing.) Since I'm training for a 100-miler, this can all be considered speed work, in a way. In another month or so, I'll start some hilly 10-20 milers at a lower HR. My 100-mile HR will probably be around 140... for 24 hours.

Here's my run from today (5-5-11):

Not the best route, but I was trying to keep it flat and to end right at 6 miles.