tag:blogger.com,1999:blog-6018418214305162179.post2864403341512591595..comments2023-10-15T04:46:07.767-07:00Comments on TRi*Tawn: Starting From ScratchTawnee Prazak, M.S., CSCShttp://www.blogger.com/profile/07574536270084586370noreply@blogger.comBlogger5125tag:blogger.com,1999:blog-6018418214305162179.post-34211437513880987472016-11-16T10:29:18.233-08:002016-11-16T10:29:18.233-08:00No, that's more appropriate to VO2max workouts...No, that's more appropriate to VO2max workouts. For MAF you generally want the test to be 5-7 miles in duration (not including warmup miles) no matter what the drop-off is. You're not doing harm by slowing down but you are able to assess aerobic strength sustained over time the longer you go! Ideally, you want there to be as little drop-off as possible. This is also why ultra folks can do MAF tests up to 9+ miles - because they need to hold an even more steady pace! Meanwhile, if MAF is slow like 15:00+ pace, I'll usually only prescribe a 3-mile test for starters. But for you, i'd be doing a 3mile warmup, 5 mile test, and 1 mile cooldown; you could even bump that to a 7-mile test. Track drop-off in all your tests and ideally it should improve!Tawnee Prazak, M.S., CSCShttps://www.blogger.com/profile/07574536270084586370noreply@blogger.comtag:blogger.com,1999:blog-6018418214305162179.post-15146960767171666832016-11-11T16:23:57.696-08:002016-11-11T16:23:57.696-08:00So when you're doing a MAF test, is there spec...So when you're doing a MAF test, is there specific pace drop off where you'd usually decide to call it quits? I might perform one soon, as I'm getting back into marathon training. <br /><br />I'm not really sure what to expect for my MAF pace, but say it's around 8:00/mile for simplicity, should I stop if my pace slips to 8:24 (5% drop off) as a general guideline, or just try to get 3-5 miles in no matter how much I need to slow down ? Kyle Parzichhttps://www.blogger.com/profile/09921125961573073414noreply@blogger.comtag:blogger.com,1999:blog-6018418214305162179.post-26121221437088564002016-09-04T08:12:27.673-07:002016-09-04T08:12:27.673-07:00Hi there! This is no bullsh*t from me here :)
Do...Hi there! This is no bullsh*t from me here :) <br /><br />Does a 9:50-10:00 MAF pace bother me?! HECK NO! I'm just happy to be out running and feeling good again. Running a 7:10 MAF would certainly not happen for me because I haven't been training this year. Is there secretly some concern deep down? HECK NO! I'm at peace with myself, my life and what I'm able to do every day. Granted, I'm not trying to say I'm perfect. I still get stressed out over things and have tough days but not in regards to my pace or athletic performance - it's just not even worth getting worked up over that anymore. If I was secretly "ashamed" of my pace would I blast it all over my blog and podcast? Probably not. I'm totally fine with the present. <br /><br />As for your second Q: For me, it was necessary to let go of my fitness to the extreme I did and "get that out of shape." But I think many of us misunderstand what it means to be in shape or out of shape. "Being in shape" is all relative. Maybe I'm not in great endurance shape and couldn't do a fast half-Ironman right now, but I'd argue that my body is in better shape than ever because it's finally much healthier (on the inside) than it was for years. <br /><br />I hope this helps. If you are struggling with body image and self-confidence I'm happy to chat more. Tawnee Prazak, M.S., CSCShttps://www.blogger.com/profile/07574536270084586370noreply@blogger.comtag:blogger.com,1999:blog-6018418214305162179.post-55632956253419077902016-08-31T07:48:47.725-07:002016-08-31T07:48:47.725-07:00Please dont take this the wrong way. I am afraid ...Please dont take this the wrong way. I am afraid this will come across as negative, but I am trying to understand. I would have guessed you would have run this HR at closer to 7:10. I would think a part of you would be really disturbed. Are you a little concerned deep down or are you really like I infer from the blog that you are totally fine? Second question, is it really that necessary to get that out of shape when trying to get our bodies back to balance? I use the SweetBeat HRV system and I am always surprised at how quickly it tells me to get back on it.Unknownhttps://www.blogger.com/profile/06817243187372290270noreply@blogger.comtag:blogger.com,1999:blog-6018418214305162179.post-41503680903696699242016-08-07T13:50:33.825-07:002016-08-07T13:50:33.825-07:00Tawnee, I'm so excited to follow along as you ...Tawnee, I'm so excited to follow along as you start training from scratch again. I'm just starting out with MAF training myself so I am definitely in that "humbling" stage. It's refreshing to hear your grounded perspective going into this, and way to go with those great results!! Funny that you were able to talk with the track coach after your workout - the last time I did this test on a track I felt like all the track folks were giving me weird stares the WHOLE time it made my slow pace feel even slower. Endurance runner's gotta do what an endurance runner's gotta do!Anonymoushttps://www.blogger.com/profile/04163948394010374471noreply@blogger.com