We competitive runners are always seeking proof of improvement. The most obvious test of course is the race: run a Personal Best in a race (or an A/G best for us old folk) and one has improved. However, it's also reassuring to have proof that our training is likely to produce that exciting race. For myself, I like the MAF test (my version of it), where I run a steady 10k at around 79% of my maximum heart-rate (which happens to be 130). If I've improved then the pace for the 10k is faster than previous tests.
On Sunday 12 June I was visiting Mum (with one of my sisters) in Wagga and ran my usual 8.2k loop. I had a good run! Covered the distance at 5:17 per kilometre (8:30 miles for imperial readers) with an average heart-rate of 134. Some rudimentary mathematics suggests this is equivalent to 5:26 ks at a HR of 130. If so, this would be proof that I've at last improved from the 5:37 ks I've been stuck on the past few months. Recent runs have confirmed this improvement! Phil Maffetone's table on my post Whispering Sideways says 8:45 miles for the MAF test means a 5k race somewhere between 20:58 and 21:45. If I could do that right now I'd be one very happy wombat.
Now, the reasons for my improvement aren't clear. As Jog said in a comment on my last post, the variables affecting running performance are many. My mileage remains relatively low — around 60k (37 miles) per week. There are more tempo runs in the mix (some of these have been races at 'tempo effort'). I'm also running my 7k hill loop again, which contains 12 hills of various gradients. I feel like my leg muscles are regaining some springiness and my stride is becoming longer.
On Sunday 12 June I was visiting Mum (with one of my sisters) in Wagga and ran my usual 8.2k loop. I had a good run! Covered the distance at 5:17 per kilometre (8:30 miles for imperial readers) with an average heart-rate of 134. Some rudimentary mathematics suggests this is equivalent to 5:26 ks at a HR of 130. If so, this would be proof that I've at last improved from the 5:37 ks I've been stuck on the past few months. Recent runs have confirmed this improvement! Phil Maffetone's table on my post Whispering Sideways says 8:45 miles for the MAF test means a 5k race somewhere between 20:58 and 21:45. If I could do that right now I'd be one very happy wombat.
Now, the reasons for my improvement aren't clear. As Jog said in a comment on my last post, the variables affecting running performance are many. My mileage remains relatively low — around 60k (37 miles) per week. There are more tempo runs in the mix (some of these have been races at 'tempo effort'). I'm also running my 7k hill loop again, which contains 12 hills of various gradients. I feel like my leg muscles are regaining some springiness and my stride is becoming longer.
Kangaroo droppings are proof that Roos have visited my front yard!
