In all
my MAF runs, I start out quite slow, 20 BPM or more under my MAF HR, and let it climb up to MAF over the course of a few miles.
Given that
my MAF runs are average around 10:00 / mile, that means I have an enormous amount of room for improvement, correct?
Longer
MAF runs perharps?
After only 7 days of doing this while continuing with my normal running, I noticed
the MAF runs to become much more pleasant again.
Left the house @ 0830 this morning for an easy
MAF run to McCooks Park and...
Ideally, during
your MAF run you were burning fats at a very high level, so you shouldn't be glycogen - depleted.
I am beginning to think that this may be a reason as to why
my maf running times have not improved?
Not exact matches
I'm concerned because my
MAF pace has been plateauing for the last 3 months at 8:50 min / mile despite my efforts (good nutrition, stress / rest balance, aerobic training, long aerobic
runs up to 3h, etc).
I just needed a reality check because
running at
MAF seems impossibly slow at first, but I know this is common and you have encouraged me to stick with it.
The progress is quite good, I used to
run around 8:20
MAF pace when started and now
run 6:55 mile pace at my
MAF effort on the track.
2 recommendations: walk quickly instead of
running (even if it puts you 10 - 15 BPM below your
MAF HR) and take up jumping rope.
I am also a fitness instructor so do have about 2 - 4 workouts (mostly weights) each week at the gym that my HR is well over my 138
MAF and even while I cycle (something I changed to this fall to help with the stress on my adrenals from
running) takes me over that effort when I am not working very hard.
it's actually somewhat common that
MAF splits at around the 30 - 40 minutes of
running to be are faster than previous splits (but they'll almost never be faster than the first split).
What you're probably seeing is your fat - burning continue to ramp up as your body settles into
running at the
MAF HR.
I think about many solutions: — Increasing my aerobic volume — Adjusting my
MAF HR to 180 — my age + 5 (I'm 29 yo so it would be 156 instead of 151 bpm) * according to the 180 formula I can add 5 if I've been
running for at least two years without injury and have made progress in competition * in my case this is almost true except that it's been only 1 + year — Performing a lab test to discover my true
MAF HR — Adding some more intensity periods, without fearing about the volume (but always listening to my body and ensuring proper rest between workouts)
After recovery under a «
running doctor» who brought me slowly back, walking then
running, I discovered, then started the
MAF in January 2016.
If you're stressed at work or in life, even a slow
run at your
MAF heart rate may be anaerobic.
I
ran my 2nd marathon two weeks ago in Paris 30 seconds faster than my
MAF pace, which is much lower than Dr. Maffetone's prediction of
MAF pace — 15 sec.
It seems that so far the impact has been negative, as my pace while
running at my
MAF heart rate is noticeably slower.
So in that sense, insofar as you go over the
MAF HR, your
run will be less aerobic.
I'm trying to keep my
runs strictly under 127 for
MAF 180 (I'm 48 years old), but I get wild spikes over 140 sometimes.
Running at the
MAF heart rate, since it involves very little stress, should teach the airways to relax and let in more air.
I have also been doing
runs (3 - 6 miles) about 3 times a week under
MAF (in addition to 2 circuit sessions).
Or am I doomed to
run this slow at
MAF pace by my asthma?
I know when I
run in the heat I have to slow down to keep my heart rate at
MAF.
I have done all my
runs for the past month at
MAF pace (14 min / mile
run / walk).
A relaxed 5 step breathing rhythm or a 7 step breathing threshold (
running as quickly as possible without deviating from this rhythm) usually corresponds to a very similar pace / heart rate as traditional «
MAF» or aerobic threshold workouts.
I love
running and it is an important part of my life and would like to continue for years to come which is why I am so interested in the
MAF method.
So, if you are in the same boat, advancing well with
MAF but dread the
runs because of perceived effort, make sure to incorporate some strength exercises.
Also, when you talk being about 20 % anaerobic / 80 % aerobic, are you talking about percentage of time over / below
MAF while
running?
To put it more explicitly, at 15 seconds faster than
MAF, you are still
running overwhelmingly aerobically, but not completely.
What I recommend is to
run one day a week at a pace of your choosing (shorter distance if faster, longer if slower), and the rest of the time walk at the
MAF HR.
While, of course, walking 20 - 30 BPM under the
MAF HR doesn't give you speed adaptations at the
MAF HR, it does develop a lot of the infrastructure that the
running movement utilizes.
Running 15 seconds faster than your
MAF HR is an anaerobic state in the sense that there is some (read: very little) anaerobic function.
This bring us to one of the main points of
MAF Training: to
run WITHOUT activating a significant amount of Type II fibers, so that the body learns how to do the majority of the work with Type I fibers.
For this, we use the
MAF Test — a simple
running speed test at the aerobic threshold — in order to track the ups and downs of aerobic speed (and therefore aerobic capacity) across time.
(amazing to see sometimes you have spent 10 - 20 % of a
run above 148 HR if you don't keep an eye on it)-- Conduct regular
MAF tests on both bike and
run (I use watts for bike and pace for
run)-- Keep blocks of anaerobic work no longer than 2 - 3 weeks then return to aerobic work only.
During the first weeks of
MAF training, during which I did not really follow any particular dietary regime, I lost weight and gained a little «performance» on my
runs.
When I
run under my
MAF, I do not experience any of the stress on my lungs.
I had started
MAF training two weeks prior to this, aiming for 50 ′
runs every other day, and general jogging training a couple of weeks back.
4) I can keep
running at my
MAF rate (or slightly below) as I'm doing now, 50 mins (plus warm - up / cool - dn) every other day: this would be my «burn my fat» message, more than actually burning a lot of fat there and then.
As long as you have signs and symptoms of hypothyroid, it's not a good idea to
run above your
MAF HR very much at all.
So, the extremely fit world - record athlete gets to
run a marathon at 105 % of their
MAF pace, while the very fit ~ 2:45 marathoner gets to
run at 103.6 % of their
MAF pace.
I'm also trying to
run at
MAF heart rate, when not doing speed training.
Therefore, if we have 2 runners with the same
MAF pace, one who is fat - adapted and one who is not, then the runner who is fat - adapted should still have greater glycogen stores left at the end of a marathon while
running at the same pace — 15 seconds.
My equivalent perceived effort to my
run MAF for the bike is way, way lower.
That means that you probably won't be able to
run a marathon much faster than
MAF - 15 seconds because doing so would mean too much recruitment of your anaerobic system.
When I first started, I could maintain my
MAF HR of 126 - 135 bpm by walking fast, now I have to
run to maintain it and am finding i can even pick up my pace a bit and keep the HR in the zone.
I get to my
MAF rate (132 bpm) before I can even
run.
There have been many online
running coaches who advocate doing some strides (eg: 6 x 20s strides at about a mile pace) after a easy (
MAF)
run Is this advisable?