PreBlast: Fortune Cookie Run *Ma Fe To Edition*

PreBlast: Fortune Cookie Run *Ma Fe To Edition*

Happy Chinese New Year! Well the almost 2.5 month anniversary of the Year of the Cock, or Rooster, as some refer to it as. Never mind… In celebration of the holiday, and in anticipation of the ‘Born in China’ Disney Documentary of THE GIANT Panda (in theaters April 21st see trailer here: https://www.youtube.com/watch?v=qz3wBvFXK48&feature=youtu.be) there will be a 1-time Fortune Cookie Run offered in lieu of the fabled Donut Run.  You won’t want to miss it, in fact we’ll be commemorating an ancient Chinese warrior, and my cousin, Ma Fe To on this run….. Read more. You know you want to.

Tomorrow, we’re running MAF schpeed! That’s right. Bushwood gave me the keys to the D.R. and YHC is lighting this run up like a North Korean Missile that barely flew far enough to reach the ocean. You will NEED a heart rate monitor to effectively monitor your MAF pace (chest strap most accurate).  It’s simple, take 180 beats per minute, and subtract your biological age (not the age you act Hairball). Run to that heart rate number, or as close to it, the entire 6 miles…. not to a particular pace. It’s gonna be slooowwww. so show up early!

The serious stuff… Why MAF? Well, running at this heart rate is optimal for building your AEROBIC base (burn FAT not electrolyte or carbs) … running at a much lower heart rate is called JUNK MILES, and running significantly faster heart rate is building your ANAEROBIC ENGINE (burn carbs and electrolytes NOT fat).  Any serious athlete will tell you that at least 80% of the training is in aerobic HR zones, and 20% in anaerobic HR zones (MAX HR closer to 220bps – age). The idea is run enough MAF and your pace will eventually quicken at the same HR, so you are becoming more of an  efficient runner without burning your engine down! So try this one time… your body will thank you.

You can read from the man himself and not me, here: https://philmaffetone.com/what-is-the-maffetone-method/

*BONUS: If you bring some used workout clothes or a F3 shirt to donate to the men at the Charlotte Rescue Mission to use in the F3 Mission I’m Possible Workout, YHC will buy you 4 donuts at Dunkin Donuts, however they MUST be consumed SOLELY by you at the Dunkin Donuts (you are responsible for purchasing your own milk, or ginseng tea if you prefer).  Odds are the run will have burned 1/4 of the donuts you will have eaten… but only if you ran in the prescribed fat-burning HR zone*

This week, we will run the REVERSE route: Rea/Candlewyck/Providence/51/Rea – all RIGHT turns. Map and launch times below. Meet at Dunkin Donuts at Rea/Colony at specified launch time.

Map: https://www.strava.com/routes/7470827

Launch times and paces with MAF HR:
430: Panda Crawl Pace
500: 11:00-11:15 MAF pace (180-age = HR)
505: 10:15-10:30 MAF pace (180-age = HR)
510: 9:30-9:45 MAF pace (180-age = HR)        *Tolkien likely 9-9:15m/m pace*
515: 8:15-8:30 MAF pace (180-age = HR)
520: 7:30-7:45 MAF pace (180-age = HR)
530: 6:45-7:00 MAF pace (180-age = HR)
540: Bunker & whoever else has broken HRM  (180-age = HR)

Also, we have a new condensed version of the course at only 4.5 miles: Rea/Providence/Candlewyck/Rea (map: https://www.strava.com/routes/7829408). If you run this, please keep in mind we all want to end at 6:10-6:12. So, start accordingly.

Hope to see you there… if you think this idea is stupid, show up anyway, run whatever pace you want, and eat 4 donuts on me for some donation workout gear. XieXie.

SYITG ~JRR Towken