Day 2 MAF Run

I guess I should really be checking on how many times a week I’m “allowed” to run. I’m just thinking that at this slow and low of a pace/HR, I should be able to run 4 or 5 days a week. I think the idea is that if I go out for a run, and I’m at a CRAZY slow pace and my heart rate is still high, then I’m overtraining and need to take a day off. I’m checking my Heart Rate Variability (HRV) also at night and in the morning to see if my body is stressed. Your HRV is the amount of time BETWEEN heart beats. Typically, you should have a long pause but, if you are over worked, then your number will be off.

Anyway, on to today’s workout. Again, treadmill running but this time it was because I worked a full day at the other job and I haven’t gotten a sense of how long these runs will take. I just don’t want to run out of daylight (and, to be honest, it’s cold).

What I’m finding from the data below is that, at least for the first couple of minutes, it is VERY difficult to stay under your Maximum Aerobic Fitness HR. It seems like it was a solid 12 minutes of running before I started to even out. At 15 minutes I found my speed, 5.7 mph, and was able to hold that speed and HR until 40 minutes, when the cardiac drift starting pushing my heartrate to 145 or so. I had to turn down to 5.6 mph and even then, I finished at a 144 heartrate.

We’ll use this a good baseline for future runs since I was able to record HR and mile splits. Very interesting running and trying to write on a whiteboard at the same time. Couple close calls with the edge of the treadmill. Jump on the side runners you say? Well where were you 30 minutes ago? THAT information would have been helpful. Lol. More to come…..

Time Speed (mph) HR
0 0 56
1:10 5
1:30 4.7
3:00 4.5
4:30 4.6
8:00 4.8
10:00 5
11:00 5.2
12:00 5.5
12:27 5.5 140     1 mile
14:00 5.6
15:00 5.7
23:02 5.7 142     2 mile
33:35 5.7 142     3 mile
40:00 5.6
44:11 5.6 144     4 mile
180-age =143 goal HR
1% incline