Maffetone Working

Good day today.  I have really tried hard to stick with a strict Maffetone method over the last few weeks and I think it is really starting to kick in.  After many days of 10:20 to 10:40 miles staying below my 124 aerobic macimum heart rate, I was able to go four of my seven miles today under 10:00 minutes while still staying under that 124.  And the other three miles were about 10:15 each (into a stiff wind).

Mountain Goat 8.8 Mile

Surprise!!!  I had a great Mountain Goat yesterday.  After having low expectations, I still am having trouble believing how well I did.  I ran three minutes faster than last year's good time.   Went out in what I thought was a conservative pace the first loop, sitting in about 30th place.  Continued strong through the next two loops getting a bit faster each one slowly picking off people.  Although tiring, I still felt pretty good going into the last loop catching four more people, but couldn't hold on up the last finishing hill as two of those drove back by me by the end.  I still was very happy with my race on this very tough course finishing 17th overall running 7:52 miles.  Considering you are supposed to be getting slower every year, I must be doing something right.  I really do have to give the credit to my training.  The Maffetone method is really working for me.  The major tests are still ahead (Frankfort Half, Starved Rock Marathon and the Kettle Moraine 100K), but I am confident at this time that everything is heading in the right direction.

Recovering

It's been awhile.  I did the Irish Fest Parade 5K.  And although I did not push it to the max, I did run a decent race, 23:14, finishing 2nd in my age group.  Still had a bit of glute pain, but it was not the direct cause for a slower time than the Mid-Winter Cruise 5K.  I just wanted to see what I could do without going overboard.  It worked out well (this included working the race both before and after).

I am back to my normal running routine now.  Nice and slow running under my maximum aerobic heart rate (Maffetone & Primal Endurance) with a day or two of mixing power walking each week.  My long run last Sunday hit 17 miles.  My plan is to keep to the Maffetone/Primal Endurance running for the next three weeks, with no real set structure except getting a long run of 13 to 18 miles in each weekend.  Then leading up to the Frankfort Half-Marathon and Starved Rock Marathon, cutting mileage and adding some intensity.

I do have the Mountain Goat this Saturday, but I know I will not be anywhere near what I did last year.  I can't afford to pound those downhills and hurt the glute again.  I will try to work the uphills hard, however, giving me a real nice workout and just have some fun.  I'm actually riding with someone down there for the first time and will most likely make it to the after party, also for the first time.  So -- Fun City!