Low Coronary heart Fee coaching just isn’t one thing that I ever thought I’d get pleasure from. I imply it’s one other quantity to trace and with none pace work, how does somebody presumably get any sooner? MAF coaching outcomes appeared hit and miss within the Fb teams I joined, however have been they actually?
Seems LHR coaching is NOT sluggish coaching.
It simply feels that manner as a result of many need to decelerate initially.
I used to be nervous like anybody who initially undertakes MAF coaching. Nonetheless, throughout the first few months, I rapidly realized it’d simply be a sport changer for me. Now over a decade later and having coached a whole lot of runners, I can say it really works…when you recognize what you’re doing!
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Outcomes of MAF Coaching
First I prefer to qualify that I consider Low Coronary heart Fee coaching is totally different than MAF and what I educate. LHR consists of utilizing carbs for gas as a result of science proves the advantages (particularly for feminine athletes) and we completely embrace runner power coaching.
In the event you don’t know a lot about LHR coaching, please learn these first or for added info on how you can implement it:
Now I’m going to present you a fast rundown of my expertise after I began utilizing LHR and the place I’m right this moment.
Spherical 1 Outcomes (2014)
A 4 min half marathon PR after I was actually hoping simply to get 1-2…properly that’s not too shabby when it comes to Maffetone coaching for simply 4-5 months.
However past that was my pure enjoyment of the complete coaching cycle. I didn’t have the whole bodily break down that I usually do throughout peak weeks and although I’ve had just a little knee hassle that seems to be extra from stepping in a gap than mileage.
Spherical 2
My first replace was mid-January 2014 {2 months of following LHR}.
At the moment I had run the NYC marathon in November and spent most of Nov-Dec in restoration mode with straightforward runs and many time on the bike coach.
The most important problem I used to be going through with MAF was that I truly couldn’t run quick sufficient to get my HR up to the prescribed stage because the Florida temperatures dropped and my physique wasn’t working so exhausting to chill itself.
**Word: Typically occasions in the event you can’t get your HR excessive sufficient it’s since you are over skilled. This was a novel case of going from 90% humidity and 90 levels to 45 levels, which is a massively smaller load on the physique.
Since my legs merely couldn’t hit the paces it will take to take care of the excessive finish of my LHR {148-150} I simply saved making an attempt to run sooner at a tempo I may maintain. No pace work as a result of that does spike the HR, simply persistently growing my tempo just a little.
- Used decline on treadmill to observe sooner flip over whereas holding HR low
- Used incline on treadmill to extend power whereas sustaining my regular straightforward tempo and holding HR low
- Used out of doors lengthy runs as a time to maintain pushing the tempo and perceive how my physique reacted. Although I might need felt it was exhausting, my physique advised me it wasn’t which offered me the arrogance to maintain pushing.
- Aimed for 140-142 as my max HR
I believe this month was big in displaying me the influence of temperature on how the physique reacts. It’s a lot simpler to maintain it down when not additionally battling humidity and warmth or the spring stuffed with allergy symptoms.
Publish Marathon, Race 1
On Feb 1, David and I ran the Finest Rattling Race in Security Harbor as our observe race. Over time since, I discovered that with out even understanding it I used to be doing the very best factor I may with MAF, which is putting a race about 4 months in to base constructing, as a possibility to permit my physique to push past that max HR.
I soaked in each element of the race to assist set me up for higher racing sooner or later. Whereas we didn’t take it straightforward on race day, neither of us pushed ourselves extraordinarily exhausting.
We had a satisfying end of 1:50, feeling actually sturdy {lastly with a ending kick}, with my coronary heart price averaging about 156-160.
Occasional races are the one occasion that Maffetone permits for pace work (till you’ve stopped progressing at base MAF), in different phrases when you’ll be able to run with out taking a look at your HR.
I selected to deal with the next week as restoration, to make up for exceeding my HR as a result of that was an indication I had taxed my physique {see when to run once more after racing for extra}.
- 1 observe race {which is taken into account pace work}
- 1 week of restoration after the race
- 2 weeks of solely LHR runs, not a single mile sooner than 8:30
- 1 week of taper with knee harm the week earlier than the race
First Full Cycle Race Day PR
All of this lead as much as race day on March 1.
I had been setting everybody’s expectations low to avoid wasting my sanity as a result of truthfully I didn’t know with out pace work what would occur! Wouldn’t it be a complete flop? Would I run out of gasoline?
This was yards from the end line, the place I noticed how massively I’d blown away my very own expectations.
- 4 min PR
- Avg 7:56
- Felt like I used to be pushing, however by no means like I wished to stop or was exhausted
- In a position to get pleasure from the complete race
- Nursed 1 gel from begin to end
- Avg HR 168 <<< doable contemplating that’s not the place I frolicked coaching
I couldn’t have been extra thrilled with this race expertise. It was a course with over 30 turns, a number of hairpins, and miles on cobblestone roads, so I had no anticipation of a PR that massive whereas feeling so good.
Within the weeks put up race, I may inform what a distinction it makes after I exceed LHR as a result of I really want less difficult motion to get better. It took a full two weeks earlier than I had an 8 miler again at my straightforward tempo of 9:12 with a 136 HR.
2nd Spherical of MAF Outcomes
After knee surgical procedure in 2017, I went again to MAF Coaching to assist rebuild my base earlier than I began racing once more. I’ve been sticking to it and not using a lick of pace work all 12 months as a result of it simply felt good.
My final race:
- 95% of coaching was completed at a ten minute tempo
- Race day was an avg 8:38 per mile tempo
- I felt nice throughout that race, my HR was solely about 10 beats increased
- My restoration put up race went rapidly
It’s persevering with to work for me, however as you’ll see under I’m going to begin including in some further pace exercises to my Low Coronary heart Fee coaching.
third Spherical of MAF Outcomes (2020)
Because the 12 months shifted away from my objective of working the Chicago marathon, I made a decision I merely wished to check my endurance.
This was one other time to shift my MAF coaching barely to realize one other new objective.
- I spent a number of months working 5 beats under my MAF and grew my weekly mileage to 5oMPW
- I had no fatigue or injures in working my highest mileage since 2015 and put up surgical procedure
- I then was in a position to observe some higher pace work by having that further 5 beat cushion
- I’m on observe for my first ultramarthon this 12 months
Lengthy Time period LHR Outcomes
I’ve now being utilizing MAF coaching for over a decade to maintain me feeling sturdy and having fun with my runs. In my 40’s I’m hitting 10K PR’s with out feeling worn down and I do know that I’m on my approach to a half marathon and doubtlessly marathon PR within the coming years.
Sure, my max LHR is now 140 the place it was 150 after I began. And but, I’m nonetheless hitting PR’s.
I do see this begin to shift with our athletes over 50 and we begin adjusting their LHR numbers round RPE.
Long run LHR seems like:
- Together with pace exercises – that’s proper, after you get settled in your straightforward tempo, then it’s time so as to add in pace.
- Figuring out my physique can’t deal with the amount of depth that others can, however I can do miles at LHR to extend quantity and really feel good.
- Persevering with to enhance general fueling, even at LHR the physique will carry out and RECOVER higher with 45-60 grams of carbs per hour whereas coaching. An RD dispells myths round sugar being dangerous for us.
- Power coaching at the least 2 days per week and specializing in slowly growing weights to construct muscle and get sooner.
It seems transferring from FL to 5500 toes above sea stage in Denver additionally made it a bit more durable for me to maintain my HR down. That shocked me for at the least the primary 12 months in Denver, however I’ve continued to see enhancements and it’s so enjoyable to race at sea stage!
Maffetone methodology coaching is undoubtedly NOT for everybody. It fits my persona and has actually allowed my physique to really feel it’s greatest, which is why I’m going to proceed pursuing it to some further race targets.
Who ought to attempt the Maffetone Coaching?
- Those that get injured incessantly
- Those that are over skilled and fatigued
- Those that get pleasure from lengthy regular state runs
- Those that don’t thoughts the dearth of selection in varieties of runs
- These trying to enhance how their physique makes use of gas
In the event you like a number of selection it may really feel tedious. In the event you LOVE the I really feel like hurling impact of pace work, you undoubtedly received’t get that. In the event you at all times run with a bunch there could also be frustration as a result of initially it causes most people to sluggish manner down.
However bear in mind this isn’t the one run sluggish methodology. It’s about studying when so as to add again pace after which not overdoing it.
Velocity work on Maffetone Methodology?
You’ve been diligently following MAF for at the least 3-6 months and now really feel such as you aren’t getting any sooner…it could be time to get pleasure from just a little little bit of pace coaching.
Right here is the place you’ll want to proceed being sensible about coaching!
- I discovered that racing each few months is an effective way to maintain bettering my paces with out doing a lot pace work.
- Preserve precise pace classes brief and to 1-2 occasions per week for a month. (20% of your whole coaching quantity)
- After that interval, return to LHR coaching for at the least 4 weeks.
- Right here’s a video the place I discuss extra on this matter.
Another Maffetone Coaching questions?
Have you ever experimented with it?
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