In the book I am reading on the Maffetone Method he recommends that once a month I do a track test of 4-5 miles after a good warmup to see where fitness is going. If I am not overtraining, I should see my speed improve each month. All mileage under my HR maximum of 126.
This morning I did my initial MAF test. Considering back in April I could only run a few minutes at about 20 minute miles without exceeding my HR I am very pleased.
Mile 1 15:08.96
Mile 2 15:45.04 (Included veering off course to find a place for a VPB and getting back on course)
Mile 3 15:08.28
Mile 4 15:36.62
The times are slightly off what is expected (first mile fastest and each mile slightly slower) – but I think the virtual potty break impacted things.
Also – I am now tracking my Resting Heart Rate each morning upon waking up with a pulse oximeter. The RHR is a good indicator of overtraining. If your RHR goes up by more than about 3 or 4 bpm – it is an indication of overtraining or illness.
As an example – Sunday I was not feeling well. RHR 54. Monday I was not feeling well. RHR 55. Tuesday (today) I was feeling great. RHR 48. So I was able to get back to training today and cover my miles.