Week Ending 28th June 2015
The past few weeks have been a bit of a struggle running wise. After getting a virus that put me out of running action for 4 days, I found that I also lost my motivation to maintain the 7 day a week running schedule. The zest that dragged me out of bed at 5.30am every morning vanished. So now I’m down to 4 days a week, thus missing the cross training/ recovery training session.
I don’t think it really matters that much as I really do need a break almost every other day otherwise I’ll lose the plot altogether.
The 80/20 program is challenging when you have to train in the moderate to high intensity zones. I don’t know whether it’s because I’m getting old, or that it’s just too damn cold in the morning to work out, but anything other than a zone 2 or less run, is trying.
Today Sunday 28/06/15 I did a 25km long run with speed play 4 which has the normal warm up and cool down and 14 x 400m zone 3 followed by 1200m zone 2 repeats. The zone 3 interval was tough going. I revised my max. HR down to 171bpm and my lactate threshold HR to 163bpm from 168bpm so that zone 3 was easier to get to. I think I was claiming a max HR that didn’t represent where I am at. The 171bpm was from my 30 minute TT so I’m comfortable with that for now.
I’m finding the low intensity runs suit me well but the moderate to high intensity runs are becoming harder. I don’t know why other than I’ve been training slower then I have ever run so may be that’s why or it’s that I’m getting older. I’m thinking that MAF training is maybe the way I should be training. It certainly is easy on the body and the lungs and heart – more so than the 80% of low intensity.
I’ll wait to see how I go in the M7 marathon in 4 weeks but I’m really thinking to go back to running very slow to fit in with my MAF HR and keep building that aerobic base.
So the jury is still out on MAF or 80/20 but the older I get the more drawn I am to MAF. However once I go back to that, it will be very slow running and walking for I reckon 6 to 12 months to build that base.
Time will tell.