Monday, October 20, 2014

no but wine, music, & realtors are basically the same as running right?

This week was going pretty well until the weekend. Which is not to say the weekend was not awesome; just that I completely failed to think ahead & plan my running around the awesome, so 18 weekday miles + 17 weekend miles turned into 18 miles total & that was all she wrote.

At least the week day miles were good ones. I now have four weeks of base training down (er....sort of. Not sure these last two really count, but hey, you do what you can do), eight more to go. Right now I'm planning on two more weeks of all super easy running, & then beginning to add in some goal marathon pace miles (although early-on I suspect it may be more marathon effort than goal pace) on Tuesdays.

I will now recount for you the Things I Learned This (zero-mileage) Weekend.

  • Wine tasting in Napa is hard, even when you pre-plan. This is part of why we never go there & instead stick to Sonoma & Paso Robles. Yes, there are places you can drive right up to without an appointment, but most of them suck and/or are full of dumbass bachelorette parties in monogrammed sequin tank tops & penis hats (which...I suppose still technically sounds as sucking).


    One of the only normal-looking pictures we would take all day. We did not take it because we were super excited about taking pictures in the barrel room. We did it because the guy pouring assumed that we *obviously* wanted to take pictures in the barrel room & we did not want to hurt his feelings. (It seemed to make him really happy.)

  • Even at the good wineries where you have to make appointments, some jackasses will still do their tasting & then light up a ciggy twenty feet from where the rest of us are just starting. (Don, sarcastically, as we sniffed a lovely merlot: "Hmm...I get hints of smoke & some tobacco notes..." Me: "I mean I know it's French but it's not THAT French." Lovely woman doing our tasting: "Excuse me while I go regulate up in hurrr." Bitches, man.)
  • If you're making an appointment at a Napa winery & you don't want the wine n00b song/dance/tour/FiveDimensionalExperience, you should tell them in advance; otherwise they might spend an entire hour explaining to you how wine is made & what it means to be in a wine club & try to impress you with aspects of their winemaking & club that are entirely par for the course.


    Charter Oak. They also have some gorgeous art here.


    Good wine here but I could have done with less talking / more drinking.


    This is my "They-just-made-me-punch-down-the-fermentation-tanks-because-it's-authentic" look.

  • Go to The Terraces. You have to make an appointment. They are cool as hell there & won't care if you start taking punchy selfies because you haven't eaten in six hours. Oh, and the wine is excellent as well.


    We weren't even drunk. Just punchy as hell.

  • Remember that everything takes longer than it's supposed to at fancy appointment-only-Napa wineries & work this into your food planning ahead of time. Originally we'd planned to hit two wineries, stop for lunch, hit the second two, then head home around five, leaving me enough time in the evening to get my run in. As it was, we spent the day sprinting from one appointment after another, inevitably running late, so by the time we left our last stop, we were all desperate for food & just ended up having dinner in Napa.


    Dinner time. Still punchy.
  • Everything about buying a house is scary & complicated. We officially started interviewing realtors this week, & the Sunday meeting that I assumed would take maybe an hour actually took two. At that point it was only about an hour & a half until the piano fundraiser we were going to, which isn't even enough time for half a long run once you factor in shower / travel time.
  • There is this awesome organization in San Francisco called The Center for New Music, founded & run by a musician friend of Don's from college (and whose wife, coincidentally, is a teacher that I worked with a couple of times before I even knew she was connected to Don). You may remember that in a past life, I was a composer/singer/musician, so discovering this place was a huge treat.


    Less talking more piano.

  • Plan your eating plan your eating plan your eating. By the time we left the concert, we were starving again, & after stopping for food, we didn't get home until nine. Weekend running thwarted again.

When I have an imminent race I'm pretty darn good at mercilessly putting a fence around my running time, and God help the man/woman/child/natural disaster that tries to get in my way. I think what I'm finding now is that I've got to start being a little more ruthless in that way, even though I'm not *really* training for anything right now.

WEEK OF 10/13-10/19

    * 18 miles, all easy
    * 2 x 45:00 strength workouts

Monday: afternoon 5 easy / p.m. karate

    Normally Monday is my post-long run rest day, but since there was no long run on Sunday and the intensity of karate workouts has been less reliably lately depending on who is there, I decided to get a few easy miles in before class, just for the sake getting in SOME physical activity. And then, surprise! A pretty decent workout at karate as well.

Tuesday: a.m. strength work / p.m. 7 easy

    I love you, fog. Our love is meant to be. I hear that Chicago song in my head every time you're near.

Wednesday: a.m. strength work / p.m. karate

Thursday: a.m. massage / p.m. 6 easy

Friday: Rest

    Friday was one of those bizarre days where I flew to LA at 8:30am & then back 12 hours later, so not really much time for anything except work.

Saturday: Napa

Sunday: Realtors/concert/near-starvation

I SWEAR I AM ALMOST DONE WITH THE RUNSAFE POST. It's getting posted this week if it kills me.

Monday, October 13, 2014

October Trails + other stuff

It's been literally years since I went on a proper trail run, so I was super excited to join Jen, Cathryn, & Jess on Jen's birthday trail run in Hayward. We've actually tried to get a trail run in together several times this year, but inevitably it seemed like every time a day worked for everyone else, I was out of town or had some other commitment. This fall has been weekend after weekend of traveling, football games, & weddings, so I was thrilled that this past Saturday worked out.



We met up at Jen's place Saturday morning, then carpooled over to the Ramage Peak trail head in Castro Valley.





Layla, Kristen, & Baby E also came along to hike

It took a few minutes for my Achilles tendons to warm up to the constant rolling hills and my ankles to get used to negotiating rocks and uneven terrain, but it wasn't too long before I settled in and was able to appreciate the scenery. The trail was gorgeous, a mix of picturesque autumnal woods, gently, rolling single-track through grassy fields, and stunning East Bay views.





Originally our goal was to run for about an hour out and an hour back, but about fifty minutes I rounded a corner and nearly smacked right into a big black cow standing in the path.

It turns out that getting taken by surprise by a cow is more disconcerting than you might think. I think I leapt back and shrieked "OH MY GOD THERE'S A COW" so fast that everyone else was pretty sure I was about to say 'cougar' (which we'd also been warned about).


Rather than try to convince the cow to move or go running past it for the sake of another mile or so, we turned back early for a grand total of ~6 miles.



Back at the trail head, we celebrated Jen's birthday with cupcakes, then headed off to brunch.


We figured EBMUD might appreciate our using imaginary candles, given the insane drought / fire season we're in the middle of.


A proper post-trail run breakfast :)


Because you have to be a bit careful about the footing and because some of the inclines were on the steep side, hitting the trails was a nice way to get in nearly two hours of easy running at the lower effort I've been trying to focus on.

WEEK OF 10/6-10/12

    * 20 miles, all easy
    * 3 x 45:00 strength workouts, plus a SHITE tonne of mid-run single-leg squats. (More on that when I get the RunSafe post together.)

Monday: a.m. strength work / p.m. RunSafe

Tuesday: 8 easy

    I think Tuesday will eventually be my longer goal marathon pace/effort day, so that is where Coaches Tom & Ashley started plugging in extra miles as I gradually increase my running. Still taking it super easy for now, so time-wise this was more like what a 10 miler would usually be for me, which made me feel extra productive.

Wednesday: a.m. strength work / p.m. karate Big fat nuthin'

    I failed to get up on time & then karate was cancelled due to a lack of quorum, so Wednesday ended up being an unplanned rest day.

Thursday: a.m. strength work / p.m. 6 easy

    Again, with the failing to get up. But I ran! And you guys, I never been so happy to see the fog rolling in over Twin Peaks. Yes, it was super windy, and cold enough that I actually wore a long-sleeve shirt & didn't regret it, but I WILL TAKE IT after a week of going sports-bra-only and still feeling like I was going to melt into the pavement.

Friday: a.m. strength work / p.m. football

    Because, football.

Saturday: 6 trails

Sunday: a.m. 11 long

    I was bummed to miss my long run this week, but we had a crazy amount of stuff to take care of before trekking out to Livermore for a friend's wedding that afternoon/evening & the only way I was going to get this one in was if I got up at 5 a.m., which was just not going to happen this week.

Goals for next week include breaking 30 miles for the week & a 2 hour+ long run. Oh, and getting the RunSafe post up.

Tuesday, October 7, 2014

Eat/Drink/Run

I spent yesterday evening at RunSafe, which I promise to do a post about sometime soon. It will probably take me a few days to write it, though, so in the mean time, let's talk about what I did last week.

This weekend was awesome because our alliterative dinner club had our "O" dinner:


Old Fashioneds


Oaxacan Old Fashioneds


Olive tapenade three ways, with olive loaf crostini


Orvieto Classico x 3


Ono ceviche


Octopus ceviche


Soup f(l)ight: Oxtail, Onion (French), & Ogwissimin


Optimus cab blend & O Bastardo port for dessert


Osso Bucco


Osso Bucco, orzo, & Optimus


Orgeat creme brulee


(Homemade) oreos & olive oil ice cream


The damage...


TO FOOD!!

Have I mentioned I love my friends? Because I do. Almost as much as I love food & wine.

RUNNING:

Like I said in a previous post, I haven't done true, honest base training in a looooong time, and my last experiment with low heart rate training nearly drove me insane because running so slowly was so uncomfortable biomechanically and so frustrating psychologically. For those reasons, I fully expected to find myself fighting off a deep & abiding hatred of Operation: All Ur Base Training within the first week.

That hasn't happened, though. Whether it's because I'm a more experienced runner or just a wiser, more mature person in general now, I've developed a completely different outlook on the whole thing. Yes, my first few runs where I slowed everything down definitely felt a little strange physically and kind of weird in terms of form, and yes, I had some of those same, "This is sooooo easy. Does this even count as exercise?" thoughts.

As I've kept with it, though, instead of continuing to struggle to keep my pace super easy and my heart rate low, it's gotten significantly easier. In two weeks, I've gone from running a 9:42 pace & thinking, "OMG seriously, I CANNOT POSSIBLY run any slower than this" to averaging in the 10:20's & 10:30's (& even seeing the occasional 11:00 split) and thinking, "You know, this actually feels pretty good." For the most part that has corresponded to average heart rates in the low 150's & even high 140's sometimes, which I honestly did not think would ever happen.

Of course, the thing about working on the aerobic stuff is that you actually can run too slow and end up just wasting your time, so I've been trying to pay close attention to my effort level and be sure that my breathing and effort level stay in a place that does actually feel like doing work, even if it's significantly less work than I'm used to. I had really thought that getting down into the mid-tens might flirt with that wow-this-really-feels-like-nothing zone, but it turns out that the slower I go, the more the decrease in effort seems to taper off.

Eg: Running at 5K pace is incredibly hard for more than a very short amount of time. Slowing down by 1:00/mile feels way, WAY easier--as in, I can run maybe ~5-6x as far. Slowing down by another 1:00/mile feels somewhat easier, but the change is less dramatic. Slow down by yet another minute per mile, and it's maybe a little easier, but not by all that much. So running slower and slower does feel easier, but the more I slow down, the less I feel the change.

You know what, I communicate best in math. It's like this:


Please excuse the weird axis scaling as I was just
not willing to spend more than three minutes on this.

I kind of feel like maybe I got so used to the moderate discomfort of running 8:00-8:15's that my brain decided, "Oh, this is what making an effort feels like," so when I first slowed way down, I felt like I was barely doing anything. Over a couple of weeks, though, I've gotten re-sensitized to it, so that I actually can feel the aerobic work I'm doing at a 10:00-10:30 pace. Yes, it's much more comfortable, but it also does still feel like actual running and putting forth quantifiable effort.

WEEK OF 9/30-10/5

    * 28 miles, all easy
    * 2 x 45:00 strength workouts, plus some extra push-ups/crunches here & there

Monday: a.m. strength work / p.m. karate

Tuesday: 6 easy

    I was supposed to do 6 x 0:30 hill sprints Tuesday, but it was hot as the devil's balls & I was just not feeling it.

Wednesday: a.m. strength work / p.m. "karate"

    I did go to karate but I felt so exhausted & out of it that I barely did anything. Not sure why.

Thursday: a.m. strength work / p.m. 6 easy

    Decided the best way to fix the exhaustion was to sleep an extra hour. Still hot => I continued to wimp on the intervals for the rest of the week. :P

Friday: a.m. strength work / p.m. 6 easy

    Thursday night I got a grand total of about 3 hours of sleep, which, since I did not trust myself to drive a car on the freeway, translated into working at home for the day & also no 7 a.m. strength work. I did do the run, but given that it was STILL 85+ (and this was after delaying as long as possible to let the temperature drop), it was still not particularly pleasant.

Saturday Rest / crazy "O" dinner party

Sunday: 10 long

    Yes, it was only ten miles, but time-wise it was an hour & forty-eight minutes. Since this is normally what it would take me to run 12 miles, it actually kinda-sorta felt like a "real" long run. It also felt pretty good, though, so I think next week I'm ready to bump it up to two hours.

Monday, September 29, 2014

Pumpkin Spice Nightmares & Some (very very preliminary) Race Talk

First things first: We all know that the best thing about Runner's World is Remy's World.

I mean seriously. If you still had any doubt that things have gone too far....


Whut

And of course, I assume you are all familiar with the popular urban legend:

I kid, I kid.

(No but it is liquid diabeetus, tho.)

On the other hand, I will brook no hatred toward my pumpkin beer.


Nothing like a Dogfish Head Punkin Ale after a fall long run.

There's a real art to pumpkin beer. I do not want a beer that tastes like drinking pumpkin pie. (Unfortunately, I get the sense that this is the type of thing a lot of pumpkin beer haters have tasted.) What I want in a pumpkin beer is something dark and rich that hints at cinnamon, nutmeg, & cloves, with just a kiss of pumpkin. (I almost want to just smell it, rather than taste it.) A pumpkin beer done well is a beautiful thing. A pumpkin beer done poorly makes one want to hurl.

RUNNING:

After declaring my Month of (Relative) Sloth at an end, I did some chatting with Coach Tom & another of the RunCoach staff, Coach Ashley, about setting goals for the next year & getting back on a real schedule. I told them about wanting to do nothing but super easy base training for a couple of months, then adding in one marathon pace run per week for a couple of months after that, and about feeling unsure whether I want to use my deferred Napa Valley Marathon entry (Mar. 1) since I don't feel like that's enough time to solidly base train AND fit in a marathon training cycle.

Their take was that devoting some time specifically to base training & nothing else was a good idea, but that waiting four months to add back speed/interval work was probably overkill. So I imagine it will probably end up closer to six weeks & six weeks instead, & I'll start adding some speed work in mid-December. They also thought I should go ahead and race Napa rather than doing it as an easy run, but as more of a fitness check than a goal race. They agreed that five months isn't long enough to be at my best (which is fine because it's not a GREAT course anyway), but it's long enough to make some significant progress, & running a full around that time just to see where I am isn't a bad idea. (Again, always assuming my right leg doesn't sabotage me between now & then.)

The two other races I'm thinking about right now for 2015 are the Newport Marathon on May 30 (Oregon) & Santa Rosa again on Aug. 23. I'm not sure right now whether I'd want to run one or both or which it would make the most sense to target as my "A" race; most likely it would depend on how the next few months go and what happens with NVM. The nice thing, though, is that both of them are great courses, small, pretty cheap as far as marathons go, and unlikely to sell out early, which means I can take my time deciding what I want to do.

If things go well for the rest of 2014, I'm also thinking of potentially running a half sometime in December, the most likely candidate being Walnut Creek on 12/13. Obviously I won't be in shape to race a half or shoot for a PR, but training for too long without a race gets boring, and doing a half about halfway between now and NVM could be a good way to see what kind of shape I'm in & how I'm progressing. I could race it as a half (knowing I won't be in top shape for it) just to see how I do; another option would be to run it at 8:00 pace (the marathon pace I'm shooting for long-term) & see how that feels; a third would be to run it at marathon effort level & see how that shakes out pace-wise. Options are many.

WEEK OF 9/22-9/29

    * 25 miles, all easy
    * 4 x 45:00 strength workouts, plus a smattering of random push-ups/crunches/clamshells/etc. here & there

The thing about the low-heart rate stuff is that, although it's only 25 miles, it's closer to the amount of time I'd usually spend running 30 miles. Ie, although my easy weekday runs have mostly been 6 milers, that's actually slightly over an hour of running now, which is about the same thing I'd be doing on my maintenance days in the middle of marathon training when I'm doing mostly 8 milers (though I'm taking more rest days right now).

Similarly, I'd been planning to run another 8 on Sunday just like the previous week, since time-wise it would actually be more like 10, which would be the longest period of time I've run since Santa Rosa. But that was before my plan from Tom & Ashley was in place, and that called for ten (which, time wise, would feel more like twelve). It was fine except for that same pain in my right foot that I've been having on and off all summer (and which I am just sure is related to the hip/upper right leg thing).

Monday: a.m. strength work / p.m. karate

Tuesday: a.m. strength work / p.m. 3 miles with 4 x 0:30 hill sprints

    This was the day I was supposed to go to RunSafe, so my original plan was to get a few miles in after work, knowing that I'd be doing more running there. Unfortunately there was apparently a scheduling mix-up, and they had to reschedule me for Oct. 6. At that point I was cooled down, showered, & changed, & just really didn't feel much like going back out for more miles.

    Also, let me just say that if you really do go all-out, thirty seconds sprinting up a hill is maybe more of a workout than you'd think. Four of them were plenty.

Wednesday: afternoon 6 easy / p.m. karate

Thursday: a.m. strength work

Friday: a.m. strength work / p.m. 6 easy

Saturday Rest

Our friends had a fancy black tie wedding on Saturday, so we had fun dressing up.


That one's mine ;)


I suppose I cleaned up okay as well.

Sunday: 10 long

Hope you're enjoying all your favorite things about fall, even if that thing is hating on fall. :)

Friday, September 26, 2014

heart rate stuff + all ur base training are belong to us

All my life, I've been fascinated with understanding how things work. I've also been an athlete in some form or another for almost as long as I can remember, so it's probably not surprising that I have a long-running fascination with what exactly is going on in your body to make you faster/stronger/more coordinated/etc. & thus better at your sport of choice.

Running track and cross country in middle school & high school, my understanding was pretty basic (running tears down your leg muscles, which makes them grow back stronger; breathing hard tells your body you need to transport oxygen faster, so it makes more red blood cells; something something mitochondria), which satisfied me for a while. When I started participating in long-distance road races as an adult and actively trying to improve my times, though, I wanted to know more.

And WOW, what a Pandora's Box that turned out to be. As someone who never took chemistry beyond AP or biology beyond the 9th grade, I very quickly found myself out of my depth and needing to fill in some pretty serious gaps in terms of understanding the finer points of metabolism and respiration. But I still found it fascinating, and the more I learned, the more I wanted to dive even deeper.

One of my biggest "a-hah" moments was learning about the body's different pathways for fueling activity and their connection to heart rate and perceived exertion.

(Super-Quick Overview You Can Skip If This Is Not News to You--

Every cell in your body runs on a chemical called ATP, which is created by your mitochondria out of fat, glucose (blood sugar), protein, & oxygen. When your cells need energy, they can get it via a few different pathways:

  • Pathway 1: Stored ATP / creatine phosphate. We have ~2-3 seconds worth of ATP ready-to-go; after that we can very quickly turn creatine phosphate into ATP, which gets us maybe ~6-8 more seconds. This is an anaerobic pathway (ie, no oxygen required) & the system you'd use to, say, run a 100m sprint.

  • Pathway 2: Aerobic metabolism. ATP created from some combination of fat & glucose (an aerobic pathway since burning fat requires oxygen). Preferred by the body because we have basically unlimited fat stores, but slow because it's limited by how quickly your body can get oxygen from your lungs to your muscles & clear out the CO2 (respiration). Used for low-to-moderate effort activities like sleeping, chilling, walking, and--surprise!--90-99% of your distance running.

  • Pathway 3: Anaerobic glycolysis. Glycogen (stored carbs) => glucose => ATP, with lactate as a byproduct cleared out of the bloodstream by the liver. Much faster than burning fat because no oxygen is required. At aerobic effort levels, lactate is easily cleared by the liver, but harder effort => more anaerobic glycolysis => more lactate. Eventually there's a tipping point where there is more lactate than the liver can keep up with (lactate threshold or LT). At that point you're in the anaerobic zone, & if you stay at that effort level, you'll eventually reach a point where burning muscles, labored breathing, etc., will force you to slow down.

LT is usually given as a percentage of max heart rate. There are field protocols for estimating it, but to know it exactly requires lab testing. Very fit endurance athletes have a high LT, because they can stay in the aerobic zone (ie, not relying too much on glycolysis & also clearing lactate effectively) at quite high heart rates; less fit people have a low LT, meaning their heart rate can't get very high before they're in the anaerobic zone.)

Of course I know that one of the most common Sins of the Recreational Distance Runner is doing easy runs too fast (ie, even if you're not technically running in the anaerobic zone, running hard enough that you're letting glycolysis do too much of the work & letting the aerobic/fat-burning system coast). While I don't think I've been super egregious about this, I know I've been guilty of some of it in the last couple of years & let those aerobic systems atrophy somewhat. And it just kind of seems like a waste to train for another marathon without investing some serious time in fixing that first.

Enter:


WHAT U SAY !!

I feel you, Captain; I made that exact face at first.

I don't know yet when my next marathon will be, but I'm in no rush; I might as well take the time to finally do it right. So for the next couple of months at least, I'm planning to do nothing but sloooooooow, easy, low heart rate runs and maybe two days a week of a few super short (ie, ~30 seconds) hill or bike sprints (more on that later).

I've also decided to go back to wearing a heart rate monitor every run, for a couple of reasons.

First, I suck at running slow and am really really good at talking myself into believing that "This pace is *totally* super easy, NO REALLY." Numbers (mostly) don't lie, so having them right in front of me should force me to be more disciplined about *actually* taking it easy.

Second, having a record of the numbers makes it easier to see improvement. Back in 2011 I ran with a monitor almost all the time, and over a long enough time period, you can actually see your aerobic fitness improving in the numbers, which is pretty cool.


18 weeks of HRM data from easy runs in 2011. Shit works.

But what's that you say? Heart rate monitors suck, you say? What ofthe unsightly blood & mangled skin in the chest area, you say?

I'm glad you asked, because that brings us to point three. I've finally jumped on the Mio bandwagon thanks to Jen & Kimra, which, believe me, is the only way I could talk myself into wearing a monitor every day.

(I am not kidding that I have what I'm pretty sure are permanent scars on my chest from the days when I wore the chest strap every day. Ick.)

I'd actually intended to use my heart rate monitor this whole past summer, which is why I got the Garmin soft strap back in May. Alas, just a few runs were enough to remind me why I gave that shit up the first time and question whether there is a strap in the world soft enough to make any noticeable difference.


That time in 2011 when the chafing was so bad
I was augmenting band-aids with duct tape. Screw that.

I've only been using the Mio for a couple of weeks, so I'll try to post a review sometime in October; so far, things are promising.

Now. Before I say anything else about heart rate training: I have educated myself enough to know that there's approximately a metric tonne of bullshit out there about heart rates and heart rate zones and how they relate to exercise & endurance training. Gird your loins should you start googling about it. Plenty of ink has been already spilled on this topic, so I will not rehash all that here except to say:

  • I'm not a doctor, but I have a heart condition so I have had a lot of conversations with heart doctors about heart rates and exercise.
  • I've had my max heart rate & tons of other heart-related stuff tested, multiple times, in a lab, by actual scientists & doctors, so I'm not guessing about my own numbers.
  • If you don't know your max heart rate, it's difficult to do any meaningful sort of heart rate training.
  • Your max heart rate is not 220 minus your age. If I only I could cast this abomination of a statement into the Fiery Volcano of Hateful, Propagated Lies for all time and never have to hear or read it again. Don't fall for it! Alas, MHR is a biomarker that has so far defied meaningful prediction by any formula--there's just too much variation that isn't correlated with anything measurable.

So. I really do want to spend a lot of time putting in lots of miles at a super easy effort. While I believe whole-heartedly in the spirit of Maffetone, I just can't really do it full-on; I tried back in '10-'11, & while I know everyone says "OMG THERE IS NO WAY I CAN TRAIN THAT SLOWLY," I'm pretty sure I had a whole other level of "this is never going to happen" going on, since 1) Maffetone uses a formula that doesn't take max heart rate into account (!) and 2) I have an insanely high max heart rate. (Not kidding, my GP thought I was making it up and/or stupid until I showed her the lab report.)


The glorious Phil Maffetone. You didn't know he was also a singer-songwriter, did you?

Like really. Supposedly my "MAF number" (the heart rate you should be shooting for on your easy runs) is around 142ish, which let's be clear, is brisk walking for me. Walking uphill it's like 150. I mean I may have some work to do on my aerobic system, but I just refuse to believe it's THAT bad.

These last couple of weeks with the Mio, I've faithfully slowed my easy runs, way, waaaaay down, from the 8:00-8:30ish range to around two full minutes slower. Although it varies some depending on the temperature, so far I've been able to average in the 150s in terms of heart rate for most of my runs, as opposed to the usual ~175-180ish (the spirit of Maffetone being that, over time, you should find yourself speeding up while maintaining the same low heart rate). I think that's just going to have to be good enough.


STOP JUDGING ME LUCIUS MALFOY I MEAN PHIL MAFFETONE


(No but really, the resemblance is kind of creepy, right?)

Right now I have a loose plan to do only that & the occasional short-burst intervals for the next two months, then add in one progressively longer weekly marathon-pace run for the next two months after that. I love love love data & statistics, so I'll be sure to record everything & report back.