Philly Half Marathon

MAF Training Update (Part II)

April 14, 2015 by Kristy 4 Comments

I’m feeling rather giddy about yesterday’s MAF test. (What MAF training is and why I’m doing it, see here.)

The last time I did a MAF test was in February. It went OK – I didn’t think it was indicative of my progress but you get what you get on testing days. Then I got sick, didn’t run for 2 weeks, etc., etc. I spent the last 3 weeks getting back on track. It was frustrating to say the least. My HR monitor would beep incessantly. I was running 10:00-10:30 average pace on most runs. Then, last Monday, I had a really great run (9:32 average pace). I waited a week (was it a fluke?!) and decided to do a MAF test yesterday.

MAF testing days always make me nervous. You can have a good day or a bad day and it is what it is. No redos (at least I don’t allow redos). I generally run a 3-mile warm up at well below my MAF HR (~ 130), then run 4 to 5 miles at my MAF HR (143).

Baseline MAF test from November 30th (when I started MAF training). Shown below are the MAF miles (purple) and their corresponding HR.

Month 2+ MAF test from February 8th. This was a blah run. My stomach was rumbling (note the GI issues!) and I felt that my paces were faster on other runs. There is definitely progress though.

Month 4.5(ish) MAF test from April 13th. I felt amazing yesterday and decided to add a 5th MAF mile. I got so excited about seeing 8:xx pace that my HR was a smidge high for miles 4 and 5!

I do take yesterday’s results with a (slight) grain of salt – it was a good run day. Just like February 8th was a blah run day. But you cannot deny the data! MAF training – it works, folks!

I still have 6 more weeks of MAF training. Unless I plateau…then I’ll stop MAF and start adding in speed work. Part of me will be sad to set aside the HR monitor but I’m actually looking forward to moving my legs (fast) again!

Fall Plans

April 8, 2015 by Kristy 2 Comments

Once you put it out there on Facebook, you’re committed.

Honestly, this makes me very excited. My last marathon was before I got pregnant (December 2012) so I may as well get back at it.

I chose Lehigh Valley Marathon as a last ditch effort for Boston 2016. I ran it in 2011 and BQ’d so the race means a lot to me. It’s also a great course and a not-too-crowded one (although it has grown in popularity since 2011). I’m not sure yet what time I’ll be going for (PR is 3:41). With MAF training and missing out on the LOVE Run, I have no clue where my speed is right now.

Then there’s the Monster Mash Marathon in DE…5 weeks later. This was a deferral from 2014. If I can snag a PR/BQ at LVM, then maybe this will be a fun run. If LVM goes bad, then maybe this will be a redemption run.

I’ve never done 2 marathons so closely together but I think this will be my new standard (well…we’ll see). I love to run 2 marathons per year and generally do Spring and Fall but, after the winter we had and being sick, I don’t think I’d ever do another Spring marathon (outside of Boston, of course).

And then there’s the Philly Half Marathon…because I look forward to running it each year.

I’m taking the next 7 to 8 weeks to build my mileage back up to the 40 and 50s. Slow, gradual, and strictly adhering to the 10% rule. I’m still MAF training too. My intention all along was to continue MAF though May and then add some speed work back in when I began marathon training. Last week I hit 40 miles for the first time in over a month. And on Monday, after 2 weeks of thinking I was back to square one with MAF training, I was finally hitting my pre-bronchitis MAF paces. (And then I thought it was a fluke, but it wasn’t!)

I’m still mulling over how I want to train for these marathons. I’m tossing around the idea of following Pfitzinger’s 55-70 mpw plan, with some modifications. I find that I’m very bad at coaching myself after creating plans for clients all day. It totally falls by the wayside. Pfitzinger’s plan is pretty much where I would want to go with my training this time around. But we shall see 🙂

Drinking the Maffetone Kool-Aid

January 7, 2015 by Kristy 7 Comments

The last time I posted – ages ago – I mentioned doing something different (for me). After researching, hearing, and reading about the Maffetone method (MAF training) for the past year, I decided to take the plunge.

So what is MAF training and why am I doing it?

The What
Training via the Maffetone method is running at or below your maximum aerobic heart rate. Maffetone defines this as 180 minus your age +/- a few factors. My MAF heart rate is 143. I wear a heart rate monitor on every run and I keep all runs between 133-143 bpm. Translation – pretty damn slow.

The Why
So why am I slogging around and walking up hills? To build a sufficient aerobic base and become a better fat burner (our most abundant fuel). Obviously both of these are crucial to marathoning, something I haven’t done since December 2012. In hindsight, I should have started with MAF training right after Fiona was born. I still think 2014 was a solid running year but I know my aerobic base needs some fine tuning. Translation – run slow to run fast.

At your maximum aerobic heart rate, Maffetone says, you can efficiently build an aerobic base. Training above this heart rate puts you in an anaerobic zone, which shifts more to sugar burning rather than fat burning. Over time, you can (hopefully) run faster at the same heart rate (it’s recommended that you do MAF training for 4-6 months).

I started MAF training the week after the Philly HM, so I’ve been doing it for about 5 weeks. When you begin you do a MAF test, as a baseline to assess your fitness. Each month thereafter you test again. For my MAF tests, I do an 8-mile run:

3 miles very slow, under my MAF heart rate to warm-up
4 miles at my MAF heart rate <– these are the miles I’m recording and concerned with
1 mile “cool down”

My baseline test – those key 4 miles I mentioned above – weren’t awfully slow…about 10:20 pace. (Sidenote: when I decided to do MAF I was so worried my MAF heart rate would translate to 13:00 pace, based on what I read. So I was pleasantly surprised with 10:20 pace.)

Four weeks later (right after Christmas), I tested again. Those 4 miles were around 10:10 pace. Not earth-shattering by any means but it was after 4 days of merriment (beer and sugar, sugar and beer). If you’ve ever done heart rate training, you know what crappy eating, alcohol, and late nights do to your heart rate. (Another sidenote: this past week I’ve consistently seen paces around 9:30-9:45. Progress?)

I’ve only scratched the surface here. How I feel about MAF training and my plans for it are all for another post!

And…an unrelated picture of Fiona (who is turning 1 on Friday)!

And…I’m having an ONLINE coaching sale (1 month FREE!) now through January 14th!

changing my mind again…

October 6, 2014 by Kristy 8 Comments

Two weeks ago I ran the Philly RnR Half Marathon for the 12th time. This was also my 4th postpartum race and I had some high hopes – not PR hopes but I was sure I would finish sub-1:50. Well, I didn’t. Not even close: 1:56:41. It was unexpectedly humid and yes, that counted for something but it wasn’t solely responsible for my utter demise on the course.

Let’s review the past year, shall we?

LOVE Run: 1:53:08 (11 weeks pp)
Broad Street: 1:23:41 (4 months pp)
ODDyssey HM: 1:57:42 (5 months pp) –> can’t count this one in the mix. There’s a definite reason for my poor performance – sheer exhaustion. Matt came back from a 2-week work trip the day before the race.
RnR Philly: 1:56:41 (8 months pp)

Notice a trend? I’m getting slower. I distinctly remember reading Dr. Clapp’s book Exercising Through Your Pregnancy and being excited about postpartum running and all the potential PRs I envisioned myself running. It made sense. Physiologically, all those adaptions that take place when you run during your pregnancy hang around for 6 months to 1 year postpartum. That’s why some women run their fastest times in that year postpartum. Right?! Right?! Wrong. At least in my case.

What gives? I’m working hard and getting slower? How is this possible? I have a few theories that came to mind while running the RnR.

#1 – Get some blood work done, maybe something is off. I have been feeling off lately – some non-specific symptoms that have been hanging around for a few months now. I’m getting the blood work done this week so hopefully I’ll know soon.

#2 – I need to re-wire my brain to accept discomfort when racing. You know…head to the pain cave, get comfortable with being uncomfortable, blah, blah, blah. Turns out my brain has completely forgotten how to do this.

It seems that all my slow running could be to blame for #2. When I say slow running I’m talking about no speed work and running all runs at a comfortable, conversational pace (think MAF training without the heart rate monitor). This is the same slow running that is responsible for all my Fall 2012 PRs (5K to marathon), an enjoyable 36 weeks of pregnant running, and my injury-free and endurance-building return to running postpartum. What?!

I did some hard thinking after the Philly RnR. While my body craves that slow running, my mind craves finish times that are within 10 minutes of those 2012 PRs. It’s time to bring back some speed work. Gulp. I’m talking 400m, 800m, and mile repeats. Gulp.

Because of my change in training, I’m not running the Monster Mash Marathon on Oct. 18th. I was able to defer until 2015. I want to put 100% of my efforts into training for the Philly Half Marathon in November. And maybe come within 10 minutes of 1:41 (my current PR)!

If you’re keeping track I’ve been changing my mind a lot about my race plans for 2014. From a 50M -> 50K -> marathon…to half marathon? I should have relinquished all decisions about racing this year to Matt. He isn’t under the influence of hormones.

There is some good news. I ran 400s yesterday that aren’t too far off from my times while training for Boston in 2012. And I still get to run easy on most days 🙂

I can’t end a post without unrelated pictures of Fiona!

Training Update {8 months out}

September 8, 2014 by Kristy 4 Comments

Fiona will be 8 months old tomorrow. Eight months?! I sound so cliche but time really does pass in the blink of an eye. I wish the same was true for training.

This is definitely my longest training cycle so far. By the time the marathon rolls around I will have racked up 20 weeks of training. Totally necessary but daunting at the same time.

Here’s a little look at what I’ve been doing…

The first 10 weeks (when I thought I was doing the 50K) included lots of slow miles, lots of hills, and some trail running. This is exactly what my body craved (it still does). I ran my first 50+ mile week when Fiona was 6 months old. A slow and steady comeback. Structurally I feel great – I’m still religiously doing pre-hab 3 times a week – but I’m exhausted most of the time. Which brings me to the topic of “total work”.

Pre-Fiona, when I was training, I would get solid sleep and sit on my ass for 8 hours a day at work. I recovered as hard as I worked. Now I get less sleep, run around all day, and carry 20 lbs on my hip (alternating hips, of course, to balance out the inevitable imbalances that will result). So my “total work” skyrocketed and 50+ mile weeks knock me on my ass. Too bad I can’t spend some time there and rest.

So this parenting thing is exhausting and coupled with marathon training, it’s really exhausting. Maybe I’ll adjust (has anyone adjusted?) but for now my weekly mileage will remain around 45 so I don’t fall asleep at dinner. And I realize that doesn’t sound like much of a decrease but it seems to be my sweet spot these days.

Since I decided to run the marathon instead of the 50K you would think I would begin to do some type of speed work. Nah, I’m too exhausted for that! In all seriousness, I just don’t want to do any type of organized speed work. I have picked up the pace on a few runs and I do coach a track workout on Tuesday nights, where I run with all different pace groups…well, the ones I can keep up with. My goal for the marathon is a “solid effort”. I’m not in PR shape – nor should I be at 8 months postpartum – so a PR would be an unrealistic goal. I just want to get out there, enjoy myself, get used to marathoning again, and see what I can do.

After the marathon I’m running the Philly Half Marathon in November. I definitely want to race it (and would love to PR) but I need to see how the marathon goes and how recovery goes.

But before all of that I’ll be running the Philly RnR in 2 weeks. That kinda snuck up on me. So I guess I’ll see where my speed is (or isn’t) very soon.

I guess what all of this means is that 2014 is my rebuilding year. Exactly what I intended it to be and exactly how I’m training. It may be a year without any PRs but my engine will be strong for 2015 – and ready for a PR.

Big Plans {revised}

April 16, 2014 by Kristy 8 Comments

In February I posted about my Big Plans for 2014 and then, 6 weeks later, posted about how running kinda sucks. I have updates on both fronts…as I’m sure you are on the edge of your seat in anticiptation!

First let’s talk about running. This is the good news. It’s getting better…dare I say running seems to be clicking again? Maybe it’s the weather and more outdoor running? Maybe I needed to get that first race under my belt? Maybe, structurally, I’m finally adapting to my new normal? Whatever it is, I hope it sticks around. My weekly mileage is still low – 25 to 30 mpw – and I intend to keep it there for at least another month. Lower mileage is giving me ample time for pre-hab (hips and glutes) and core work which is vital right now.

My big plan for this Fall was to run a 50 miler – specifically the JFK 50 miler – in November. Training for an ultra, as opposed to training for a marathon PR, just made sense postpartum. My body cannot handle the rigors of speed work and fast finish long runs this year. Instead I crave long, slow miles…the building blocks for a strong 2015. (Goals for 2015 include a marathon PR and Boston in 2016.)

Registration for JFK opened April 1st and I went back and forth about it. I so wanted to do it but my gut kept telling me to run a 50K instead. Since your gut is always right (always), I registered for the Blues Cruise 50K in October. My primary reason for dropping to the 50K distance? Motherhood is physically exhausting! And I don’t mean in a sleep deprived way…I’m talking about hauling around almost 15 lbs (Fiona’s a good eater!) all day while bending, twisting, and kneeling. By the end of the day, I’m beat up.

The back-to-back long runs needed for a 50 mile race would surely do me in on the weekends and it would require a lot of time away from Fiona (and family time). I just don’t want that right now. A 50K is much more manageable in terms of long runs and overall mileage and I already have experience with the distance and training for it. And the race is an hour from my house and is supposed to be pretty good – a 31 mile loop around a lake that isn’t too technical (but hilly).

I’m excited. And relieved. There are lots of new “firsts” right now and I just don’t want training to be one of them. I also have 3 half marathons scheduled for this year and my goal is to PR at the Philly Half in November.

First things first though – Broad Street on May 4th…

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