May 30, Friday

MMF in play

Ran a comfortable 4miles today on the cinders. It took 47 :-)minutes after a 14 minute warm up mile. I used the MMF approach, but at a less intense level . Keeping my heart rate elevated for 60 minutes was the goal. As I went on, I instinctively increased the distance of the faster segments.  I think it was good work for a recovery day.  For myself and for any reader who is interested, I’m going to restate the benefits of the plan that I am calling My Modified Fartlek (MMF). The plan is to modify long recovery runs by alternating equal segments of walking and running at a more accelerated pace then normal.                                    Benefits I perceive are ;

1- Markedly reduced foot strikes for overall run…..  I was reminded recently that the body has to absorb an impact of three times body weight with each foot strike in a normal running stride.  That impact is eliminated when walking.

2- More strides at a quicker stride-per-minute rate……. I am less and less convinced of the effectiveness of slow running or jogging.

3- Elevated heart rate can be sustained throughout by speed walking segments.

Stats-

Weight = steady at #148. 🙂

Sleep = 9 hours 🙂

Morning foot indexes a strong 🙂

A.m. heart rate equals 54 beats per minute. 🙂

Diet remains very positive.  🙂

Daily stretching is getting more consistent. 🙂

Working on I altitude simulation exercises.  🙂