Super nice afternoon today, clear and crisp for my 3 mile run/walk! Did you run today?

I wonder if others face this dilemma. While I believe in the Maffetone method, I find it difficult to follow, now being 83 years old (in a few days). At 180-83 that would leave me running at 97 BPM. But as Maffetone allows, I do add 10 for being in good running condition so 107. Now because I think I am “special” I add another 5 for good measure, so OK 112 BMP. I use 112 as my target. Still, even then it is very difficult to hold that low if my concentration drifts just a little. All my easy runs consist of constantly slowing down again and again. My more natural slow easy pace is at least 120. That’s 23 over. No don’t get me wrong, I wholly support the Method. Benefits are a plenty. Reducing or eliminating caustic systemic and dangerous inflammation, reducing injury, allowing for sufficient recovery from hard efforts, promoting fat burning. And just reducing any anxiety of getting out to door facing a tiring outing, knowing the run will be…you know, easy. But besides running for general health and longevity,, I run to race. Now I agree that avoiding the black whole is a central aspect of training. This may be the most overlooked aspect training for age group races. The black hole is too fast (because it does tire us out but does not increase fitness or promote fat burning). I firmly believe slow training must be slow and easy with hard days really fast and properly spaced and hard (such as tempo runs or intervals etc). Maffetone acknowledges we advanced-age athletes can add some points to the 180 formula. Are there more factors, such as more advanced ages, other outliers such as exceptional VO2max and performance history? The question is, under what scenario might the add-on exceptions increase even more? What other thoughts are out there on this?

Regular Sunday morning solo run, 5 miles. A chilly 17 degrees. First run of the year under 20 Degrees with many more to follow. The older I get the more I look forward to spring.

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