I ran today, at -8C (18F), the coldest temperature at which I have every run. Obviously, I did not have a heart attack, and nothing is frost-bitten. I tried something new today, something to which I was introduced by a colleague at work. It is known as "The Maffetone Method", a method of training, and very successful training as evidenced by champion triathletes, which says controlling the heart rate during training is the key to endurance development. I am reading his book "The Big Book of Endurance Training", and you can find out more about him at http://www.philmaffetone.com.
He starts with a well-researched formula for assigning one's aerobic heart rate: 180 - Age. It is that simple. There are a few caveats, four to be exact, and with that my target is 125-130 bpm maximum. That, my friends, is low. I normally run a 10:00 to 10:30 per mile, and have several miles logged at 9:20 or better. I had to slow to 14-15 minutes per mile (yes, you read that correctly) to stay in the aerobic window. Maffetone says that by training at this heart rate, I will gradually run faster and further at the same heart rate (which would be dead-lock-cinch easy way to run). By running at the aerobic level, the muscles are developing more efficient means of processing oxygen, and therefor speed is a by product of muscle stamina, and not heart rate capacity. Or something like that. Got to admit, I did not breath hard at all, and I went super slow, I kept my heartbeat below 130. I ran a total of 8km (5 miles). I will keep doing this, as this guy is the guru of endurance training. I will see if I can run faster with the same heart effort. I do have a half marathon in four weeks....
As you know, I am a minimalist/barefoot runner, though not barefoot at all this time of year. I have a pair of Vibram Five Fingers (http://www.vibramfivefingers.com/products/Five-Fingers-Flow-Mens.htm) that I use for temperatures below freezing. The model is called Flow, and has a slightly thicker sole and neoprene uppers, and they worked well enough today. The feet are still a bit cold, but not freezing and numb, as I ran in snow the whole way today.
(I supplied the links above for your convenience; I am not compensated in any way)
Today is Super Sunday, the game comes on at midnight CET here. The NY Giants have too many connections to the South and my beloved SEC to not pull for them to win.
A bientot (again),
Mark
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