MAF Update- Week 5 (MAF Test, Cookies, and Bill Murray)

Things to do Saturday resulted in more “church loops,” so you will have to wait until next week for a more exciting Saturday run update.  The real exciting update comes from the MAF test done on Tuesday.  Read on to find out more about that.

Click here for the video that goes with this week’s blog.

MAF Update:

It has been a month of MAF training, which means it is time for a MAF test to see how things are going.  I have put my times from Tuesday’s test alongside the times from my first test.

This week’s three mile times: 7:06, 7:46, 7:43.  First MAF test’s times: 7:45, 8:26, 8:55.

Thoughts: Wow!  I am very happy to see such great progress in a month.  It is easy to see that all mile times went way down, but I really like that my second and third mile this week are nearly the same.  There was no big slow-down; in fact, I got faster in the last mile.  That tells me that those two longer runs during the week are really helping build my base fitness.  I am tiring less easily. 

It will be interesting to see what happens over the next month.  Will there be more dramatic increases, or just small ones?  Oh, also a friend helped me out so I won’t have to worry about my cheap GPS watch for the near future. I am in the big leagues with a Garmin now.  (Chances are, I will buy this from her because it is pretty nice!)

Here are my run distances and paces for the rest of the week:

Wednesday- 5.01 miles at 7:48 pace

Friday- 2.63 miles at 7:37 pace

Saturday- 7.52 miles at 8:13 pace

Sunday- 2.58 miles at 7:33 pace

Food Highlight:

Yummy Cookies

I love cookies, and if they are around, they are gone.  Luckily, I found a healthier cookie that tastes like a favorite from my earlier years.  I did a complete blog on them, including a link to the recipe.  Click here and check it out.

Workout Highlight:

While I touted the bands versatility in my previous highlight, you really do need some good dumbbells in your home gym.  Lucky for you, I wrote a blog about this week’s highlight, which are the PowerBlock dumbbells.  They take the place of a whole set of dumbbells and are built to last.  I have had mine for many years and they barely have any wear and tear.

Wisdom of the Week:

This week’s wisdom comes from the way back machine, and from a great movie.  In the movie, What About Bob?, they talk about baby steps.  This helps Bill Murray’s character overcome his anxiety  It is actually a great way to think about a lot of things.  Want to get healthier?  Then, try taking baby steps by changing one unhealthy habit.  Want to get stronger?  Then start with small weight and build up with small actionable “baby steps.” 

Most achievements, or even great improvements, happen through constantly moving forward in small steps. These baby steps might not be easy, especially in today’s world of instant gratification.  As my first month of MAF training showed, trusting the process and taking small strides forward does work.  Find something you want, and start working toward it today.

That’s just a bit of my experience.  Have a great week.

Please follow and like us:

Leave a Reply