Captains Log 382013

Last night I was called to fill shifts for the next 4 days, so today I am going to try and get a couple workouts in.  I started this morning with s 3.5 mile run walk.  It wasnt fast by any means.  It was a new route however so I have a new PR.  It took about 46:00 with an avg bpm of 135 and high of 173, 13.14 min mile.  It felt good for the first half until I stepped on something and had a little pain in my right ankle.  I was able to walk it off but it distracted me a bit.

I was talking with my cousin and his GF last night, as well as the wife, and we may team up and tackle the Colfax Marathon as a 5 person relay team.  There are 5 legs on the round trip route.  The first and last are 6.4miles, the 2nd and 4th are 4 miles, and the third is 5 miles, 6 hr time limt.  I said I would do one of the 4 mile legs this year, as that way I can keep it under an hour, and next year that should change.  Ill keep you posted on any new events..

I am working 16 hours shifts the next four days, through Tuesday, so training will be tough to fit in with trying to get sleep. I think I will be able to fit it in somewhere, at least 30 mins a day. 2 miles here, 2 miles there etc... better than nothing I suppose.

Here is the route I took this morning:



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So doing a little reading  this morning and I stumbled upon Wyatt Hornsby, and his blog, here.  Wyatt is a local Colorado Ultra Runner and he mentions training using the Maffetone Method.  He explains:

 "I'm still learning about the Maffetone Method. Here's what I know: It revolves around heart-rate monitoring based on the "180 formula," which determines your maximum aerobic function or MAF. This is the zone you want to train in while base-building because it's all aerobic and low-stress. The formula goes as follows:

1) Subtract your age from 180.
2) Modify this number by selecting among the following categories the one that best matches your fitness and health profile:

• If you have or are recovering from a major illness (heart disease, any operation or hospital stay, etc.) or are on any regular medication, subtract an additional 10.
• If you are injured, have regressed in training or competition, get more than two colds or bouts of flu per year, have allergies or asthma, or if you have been inconsistent or are just getting back into training, subtract an additional 5.
• If you have been training consistently (at least four times weekly) for up to two years without any of the problems just mentioned, keep the number (180–age) the same.
• If you have been training for more than two years without any of the problems listed above, and have made progress in competition without injury, add 5.

So, for me, since I'm 39 and very experienced, my formula goes as follows: 180-39+5=146. My MAF zone is then 136-146 beats per minute, meaning I want all of my training for the next few months, while I base-build, to be between 136-146 without exception. If I stay in that zone, I'm within my aerobic zone. I'm within the "safe zone."

This formula puts my numbers at 131 to 141 bpm, which is about where my body feels like I am getting a workout but not over exerting it.  My issue is trying to stay in that zone.. I wonder if ones average bpm counts because if that is the case then I am hitting it dead on this past week. 

The thing I have noticed is running is like eating is like life.. everyone does it different.  I am a person who likes to hear everyone's opinion but I don't take any for my own.  I use what I have learned and incorporate what works for me in the long run.  

On a side note, I need to buy an interval timer.. or find one for my Ipod.

-Chris