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bostonfred last won the day on November 30 2019

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  1. My recent favorites from audible We are legion/we are Bob. Loved this trilogy so much. The Martian - i saw the movie first and still enjoyed the book quite a bit. Children of Time - explores the way distant future of the human race. Apparently I'm just done with this place.
  2. Take that to the clean undies store, bropants.
  3. @fred_1_15301 @munga30 Tests i ran on myself as i was getting used to maf and monitoring my heart rate with a goal of staying under 136
  4. That's what i thought. And yes 4.7 is painfully slow. I immediately griped about it here in this thread too.
  5. I know i just thought it was funny that you're like "i had to run like bostonfred and it was PAINFULLY SLOW HOW DO YOU LIVE LIKE THIS". Then everyone started telling me it was ok to be slow like i needed a pep talk. Even ####### otis. What the ####. When you say my 5k pace do you mean like 4.7mph (my first maf 5k) or 6.1 (what I'm doing now on MAF runs) or 7.3 (my goal)? Since you said you've been in the 6 to 7mph range i assumed you mean more like 4.7mph which is, in fact, PAINFULLY SLOW. I would be pretty shocked if you meant 7.3 since that's faster than your non MAF training pace had been but who knows.
  6. I've been doing one tempo run per week (for me, 7.3mph because I'm targeting a 26 minute 5k) but follow your training plan. What I've seen in a bunch of these is something like this This is the intermediate plan and assumes that you have more of a base than you actually do. And even then he only suggests doing 6 tempo runs and two races in the twelve weeks leading up to the race. All the rest are supposed to be at a "conversational pace" which is about 65 to 75 percent of max heart rate - in other words, MAF pace. I'd be interested in seeing your results the next couple weeks. And maybe a little less judgy than saying my original 5k pace was all caps painfully slow because that hurt a little.
  7. This was my first MAF run 24 days ago. I was bummed about giving up my sub 29 minute pace. I just finished a 5k in 26:57 and was disappointed because I didn't feel great and I slowed way down about 2/3 of the way through. End of next week will be one month and i will be shooting for sub 26.
  8. @fred_1_15301 I really think I've figured out why this slow running/ low heart rate thing is so important. I used to think of running and jazzercise and all that crap generically as "aerobics" but it turns out that running fast isn't aerobics. It's anaerobic. When you run fast your heart beats fast to give you the power you need. It gets rocket fuel and distributes it quickly for fast use and when you improve you become more powerful. Like when you're lifting weights, you need enough fuel to do that last rep and your muscles tear and build back stronger. That's not what you want though. You're building power but you aren't really building up that endurance. So the good news is your legs and core are getting stronger but the bad news is you're not improving your aerobic fitness very much. Aerobic fitness is the ability to run without bonking. When you reach your aerobic threshold you know it. It's that feeling where you're fighting through the wall and you have to use your mental endurance to keep going because your body says it's time to stop. You're not just sweating, you're overheating. Right now, you're probably not hitting that wall doing 2 or 2.5 miles. Your aerobic and anaerobic fitness are both good enough that you can run that distance fast and not bonk. And you've been increasing your anaerobic fitness when you increase your treadmill speed a little at a time so you can run a little faster next time. But when you're training to run a lot further like 10 miles, you're probably going to hit that aerobic threshold - at some point you'll feel like you can't run much longer at this speed and either power through it as long as you can, or slow down/walk. If you power through it, your heart rate will beat faster and faster or you will have to get slower. And when it beats faster, you're in that anaerobic zone - like when you're lifting weights and using your strength on each step. That's not going to stop happening just because you're training. But it's going to happen later if you improve your aerobic threshold. If you're trying to run ten miles without stopping you need to increase your aerobic threshold until you can run ten miles without stopping. But if you want to run a ten mile race, then ideally what you want isn't just to be able to run 10 miles without having to stop, it's to be able to run those ten miles without having to slow down. That's what running slower does for you. It increases the amount of time or distance before your heart goes ok, i need to switch from endurance mode to power mode. That doesn't mean you don't also want to increase your power. Running fast will make you better at running fast. Doing intervals will help increase your anaerobic threshold. Doing leg and core exercises will help too. But for most of us, even very good athletes, increasing and maintaining your aerobic threshold will have more positive effects than just running as fast as you can on every training run. I have personally seen more improvement in the last few weeks from running slower than i did for months of running faster. These guys are telling you the same thing. But I feel like now that I understand why and can relate it to what I'm feeling when i run, I don't have that skepticism anymore.
  9. Rest day yesterday, and didn't have too much trouble keeping my calories down lower than usual because i didn't exercise. It's like instead of a cheat day, my rest days are the only days i really have to keep my calories down. I felt good today for my weekly "long"run of 4.5 miles. First 90 percent MAF pace which was a little slower than usual because i was in a hotel gym that was a little hot and i didn't let my heart rate get over 135 until I'd gotten a couple miles under my belt. Started at 6.1 and dropped down .1 at a time as soon as my heart rate crept up. When i hit 4 miles i was all the way down to 4.7 but i still felt good so i decided to finish at 7mph for the last half mile and still had gas in the tank. Now that I understand why I'm trying to keep my heart rate down and what I'm actually improving at, I definitely notice the difference. My endurance has definitely improved but it's the distance before i start to overheat. I don't know if this is how you guys feel but when i ho at race pace, i feel like I'm fighting against the clock before I need to walk, then after a few seconds of walking i feel like I can start back up again and run full speed. In retrospect, i was running intervals back then. And that's still something worth doing. But now that I'm actually running distances I can finish, i see what I was doing wrong. And now I see why I'm making relatively quick gains by training for distance and why my resting heart rate is so low - I'd been training my anaerobic threshold every day but my aerobic fitness was crap.
  10. Your family has a week of vacation. Those few hours not sitting next to them, that's your vacation. In fact check in at the terminal and slip them a twenty if they let you sit as far as possible from your family then tell your wife there was a big mix up.
  11. I think it's great that you wanted to get right back to it and it's great that you're trying to increase your max distance but... ... while it's good that you're lifting, the fact that you had to take a rest day the next day means that all that work you put in yesterday to set a personal best was really less rowing but more tiring than just doing a couple days of rowing a little. I feel like you have settled in on the idea that this is a lifestyle change and not just a diet or exercise plan or both. But then there's still the part of you that wants all the results at once. That's not necessarily bad but overdoing it is a recipe for injury. I would rather you feel like you've had a day or two off and you can't wait to get back to it than feel like you need some record setting grand gesture to yourself to row like you've never rowed before. The lifestyle change is that you're doing cardio and weights and on days that you don't work out you're keeping your calories low and the snacks way down and on days that you row you get to eat a little more but you still keep your diet on point. And once in a while you cheat and that's ok. That's sustainable and you've been sustaining it and that's really all it takes.
  12. Another 3.5 MAF run and again I went about 2.5 miles before my heart rate bumped up to the high 130s and about 3.1 before it hit 140. When i last did a tempo run, i think i did 2 miles and a little at my "fast" pace before I had to slow down. When i first started MAF runs, I saw my heart rate go up around a mile and change, and before i started MAF, i had been used to running a mile and change at 7 to 8 mph before switching to run/walking. So for guys like @fred_1_15301 who are considering trying it but don't totally understand it - what MAF seems to be doing for me is increasing the amount of time that i can go before I start to overheat. Whether it's running a long run and feeling like I can't run anymore or need to slow way down, or running a slow run and seeing my heart rate rise from 125 to 140, it seems like the amount of time before I feel it is about the same. When i first started that was about 10 to 15 minutes into my run. Now it's up to about 25. I suspect that when I get used to 5 miles as my "long run", and 4 plus as my "normal run", I'll be able to run 3.1 at MAF pace pretty easily without my heart rate going up to 140. And I suspect that that will also be true for my "fast" 5k as I will be able to run the whole thing at my "fast pace" without overheating. In other words, it doesn't matter how fast you're going, your aerobic fitness determines how long you can run before you bonk. And the best way to increase your aerobic fitness seems to be to run slow.
  13. I would pay good money to delete "hunkyo" from my brains internal autocorrect library
  14. Raiders chargers Broncos and colts would all make some sense and i love that all their fans secretly want Brady and aren't going to get him.