Marathon Training Week 5 with a Ketogenic Diet

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This week I did my second MAF test. Well MAF test 1b really. I have changed the road that I will record my monthly MAF tests on. So pretty much pointless comparing this one to the first one. So this weeks score of 13:17min/m is basically my first time. The reason why I have changed the course for my future MAF tests, is that when I first decided on doing this form of training. I did not realise how much of an impact hills have on your heart rate, and not only hills just slight incline’s haha. I live in a countryside village, in a valley. So to find a piece of flat road is difficult, however I have done the best I can.

For an explanation on the what and whys of Maximum Aerobic Function, please see the below link:

https://philmaffetone.com/maf-test/

On Saturday I did a 4m run, fasted. I am trying to increase my “long run” by 0.5m a week.

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I enjoyed the run, and was happy with my min/m. This was the start of a busy day. After a bit of Breakfast…. Avacado/Spinach Smoothie & Sausage Omlette mmmmm. The wife and I went for a walk to Great Ayton and Roseberry Topping. It was meant to be a 7.5m walk. However we got lost so it ended up about 4m. Then a nice pub meal… low carb high fat obviously! Followed by a trip to the cinema.

http://www.great-ayton.org.uk/tourism/walking_routes/roseberry_topping/

On Tuesday I did what at the moment is my normal 3m run. The run was probably a little slower than ideal, however it is what it is. This is the time my heart allowed me to run at 138 beats/min and under.

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On Thursday, I did a run around Harwick Hall, which is where the Sedgefield Parkrun is held. I was happy with the min/m, as the last I did this course it was in 15:46min/m. I did it in 15:22min/m this time.

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In conclusion, whilst the MAF training does seem crazy slow. I have gone from no running to comfortably running 3 times a week. With no injuries and very little soreness. So it is definitely a sensible way to approach training. Also I find the Saturday morning fasted run, is much easier to control my heart rate than the runs I do on an evening after work. Probably due to caffeine, slight tiredness and general work stress.

 

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