Pip Running

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Filtering by Tag: MAF Test

Rolling Off

Today finds me writing another blog post with yet another child at home. Maybe I'm finding time to write since I am housebound due to illness. My run for this morning and my Costco trip have been waylaid along with my workout at my ninja gym.

Things have been kind of weird over here. I have been very much enjoying most of my evenings at home these days. I can't believe I am saying this but cooking for my family in the evening has been rewarding (or maybe it's that little glass of "cooking wine" I discovered) and being here all the hours with them has been fun. Every day isn't a party but we have found ourselves having impromptu wrestling matches and family games develop like "Ball Face". I said Family Fun!  Get your mind out of the gutter. Anyway. this game is literally trying to hit the other person in the face with a ball. My kids found it so ridiculously fun my daughter deemed Monday nights "Ball Face Night".  Even though I would only be gone an hour or two several evenings out of the week guiding my running groups it was enough to miss out on these little things. So when I was asked recently to run a Jeff Galloway training group this summer I was caught a bit off guard. My first thought, of course, was definitely NO!

I know about Jeff. I know about his system but I don't know his system. I have since decided it would be a good learning experience and could actually fit in with my HR training so I said Yes. The commitment is only one day on the weekend. Of which my kids don't miss me too much those mornings, if they even notice I am gone at all. So a fun new adventure is in the works for Pip Running.

My running. What has been happening with my running? I have been working on the sub 127 HR for a few weeks now. I did my first MAF Test on March 6th. I got a 9 or 10 on my HRV that morning so I said let's do it. I started out with a 1 mile walk to my starting point then did a 5 mile jog (which actually turned into a 6 mile jog) as a warm up. I came back to the soccer fields did a 2 mile MAF test there running laps then a 1 mile walk/jog warm down home. I felt pretty good through the whole thing although I seemed to run through every type of weather system. There was sun, wind, snow and ice rain. My times weren't great but hopefully with dropping my HR 5 beats I'll start to see more improvement.

I was pretty happy to see that my HR stayed below 150 even when it spiked up a bit. Those spikes were very short and the intervals are getting closer together (run/walk) in which I hope they just become run. With the take off and landing in running causing the HR to spike up I try to keep my take-offs to a roll-off. If you've ever taken a Chi Running class you may be familiar. I try to keep my cadence high so my feet are off the ground as quick as possible with trying to keep the impact as minimal as possible. The test went as it should with the 2nd lap taking a slight bit longer than the 1st. If I went on to do more laps each successive lap should take a little bit longer than the previous.

Here's a graph of my HRV for the week of the MAF Test.

Here's a graph of my HRV for the week of the MAF Test.

Above is my HRV graph for the week I did the MAF Test. March 5th I received a reading of 3 so I took that day as a recovery day. On March 6 I received a 10 on my HRV so decided this was the day to test. I should note that I got my period later that day which may account for the low HRV the day before. I think the same thing happened last month which is something I will keep a watch on. March 10th was another day that I received a 10 on my HRV. I have been chomping at the bit to do some intervals. It has been a long time, months, since I've done any type of speed work. Since I was training at too high of a HR I was going to wait another 8 weeks at the lower HR but I just felt the need. So I went out on Friday 3/10 and did 5 sprints across the soccer field. I walked a mile first, than ran 1 mile at a tempo pace which maybe I shouldn't have done, did some drills and dynamic stretching before going into my sprints. They felt good. I took some video so I could analyze form but I wasn't happy with the quality. Maybe something not to be done by yourself. Hopefully I can coax one of my friends out there next time to grab video for me. Here are the results:

The 3rd sprint took longer because I went to turn off the camera before stopping my watch.

The 3rd sprint took longer because I went to turn off the camera before stopping my watch.

First of all I realize now these sprints weren't long enough. I needed to go about 30 more yards. Man it felt long though! I also was only planning on doing 4 but I was trying to get a side view video which of course I didn't think of until after I did 4. Work in progress.

I've been cooking up a storm over here lately and trying to toggle meals around to keep my carbs below 30g (20g ideally) and my protein to around 70-80g. Carbs not so much of an issue but there is protein in everything! I have had the most problem keeping that in check. I've done more intermittent fasting over the last week and did both my MAF test and sprints fasted. I did not feel any energy drain before, during or after. Here's a couple pics of the fabulous meals we've been eating (well Mike and I- The kids barely try any of it):

Brussels Sprouts and Hamburger Gratin via DietDoctor.com

I'll have to tell you about my awesome Chocolate Avocado smoothie next time. Well I got most of the recipe elsewhere but I have tweaked it to be my own. I'm a bad Keto-er with my lack of avocado eating. I try to add it in here and there but there is such a small window on when these things are really ripe I tend to miss it. Anyway I think these avocado smoothies have helped and man do they keep you full!

My Left Foot

The trials continue. Yesterday I set out to do what I thought was my 3rd MAF test. As I usually do I run a mile from my house to the park as my warm up, 8 laps around the soccer fields for my test then 1 mile run home as warm down. The warm up mile was a little rough. I didn't feel bad but did not feel GREAT. I was a little worried about my left foot. It has been giving me a little grief lately. As a matter of fact I did not run Tuesday morning because it was a little sore and I wanted to give it an extra day. So 1:45 on Saturday (30 min longer than planned), 2:30 on Sunday, Monday off and Tuesday off. My foot felt OK Wednesday morning, a little sore, but not too bad.  

Yesterday (Wednesday) the weather was what I would normally consider perfect running weather. Overcast, no rain but the threat was there, and cool but not windy. As I was doing my laps I realized I might be enjoying this more if it was sunny and cold. Not sure if that was just reflective of my mood or if it was true. The first 4 laps seemed a little slow to me especially compared to how I feel I have been running. On the second mile I decided to open up a little knowing that my HR would go up corresponding to the faster pace. There goes that MAF test I thought but I was interested in seeing how fast my recovery was comparatively. As you may have guessed it took longer. The mile run home was my fastest. 

As I was reading more on ther Maffetone website last night about MAF testing and the comments section on training I found out my splits are expected to get slower! If my first split is the slowest than the idea is I haven't warmed up enough. That's something to think about. I also thought about making the test longer. I also read it is recommended to run 5 days/week. I have cut down to about 3-4 plus gym due to my foot issues. I almost feel like I'm back to square one but I'll just keep moving forward and really make some decisions after Seattle Quadzuki.

Speaking of quadzuki...that's coming up soon. Yikes! 4 days of getting up at the crack of dawn. Ugh. By the way from a coach's point of view this is kind of a dumb thing to do. I agreed to it well over a year ago. A lot happened in that time but it is an experience and coaching from experience can be tremendously helpful. My plan? Run it slow of course. I'm not really that worried about the mileage other than the flare up with my foot.  I'm a bit concerned by day 3 that I'll barely be able to walk. I'm rolling, doing rx'd exercises and wearing my Strassburg sock. Trying to get in a little ankle mobility as well since I'm pretty sure that is in which the problem lies. I'll keep you posted.

Lately, eating has been the easiest thing going on but as with my running I'm still working on it. Last post I talked about adding some fat bombs which definitely got my fat % up there. The problem I'm having right now is logging. There are lots of apps out there but none of them really do exactly what I want. MyFitnessPal is the closest because it has a huge database and barcode scanning. However, it doesn't calculate Net Carbs. I can add the food as a modification but it is time consuming. I wish there was a setting to do this for you automatically for database items and for added foods/recipes. If only I was married to some kind of developer...wait a minute...