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Congratulations to everyone that finished the first set of 2007 PDXFit speed sessions. Here is your chance to find out if your training is improving your fitness.

Next Tuesday (6/12/07) there is no speed session on the PDXFit schedule. You will have the opportunity to test your aerobic functionality by performing a MAF test.

Location: Duniway Track - near the restrooms on the SE corner of the track
Time: 6pm

You can find the complete details for a MAF test in the following reference on pages 64 to 74:

The Maffetone Method
Dr Philip Maffetone
Ragged Mountain Press – McGraw-Hill
2000 Philip Maffetone
0-07-134331-8

Here is a summary of the MAF:

1. Warm up for 1 mile at or below your aerobic range.
2. Walk for 1/4 mile
3. Run for 1 mile at your aerobic threshold and record the elapsed time
4. Repeat steps 2 and 3 for three more times.
5. Cool down for 1 mile at or below your aerobic range.

The first time you complete the MAF test it will provide a baseline to measure against for each following monthly test. You can tell when your training is working because the elapsed times over the four mile repeats will be the same during each successive MAF test and they will be quicker than the previous month.

Congratulations! You just completed your first benchmark run!

Do you think you are going to make your time goal for the marathon in 3 1/2 months?

This Tuesday (6/12/07) is your chance to create a baseline measurement for the next three (3) speed sessions. The MAF test is an easy run that will determine if your training is making you faster.

Eric

Hi everyone!

Congratulations on completing your 25K benchmark!

Is your training working for you? Are you getting faster?

Here is your chance to find out. Tuesday evening (7/17/07) at 6pm at Duniway Track is the next MAF test.

Eric

Thanks Eric!