Low Coronary heart Fee coaching 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 probably get any sooner? MAF coaching outcomes appeared hit and miss within the Fb teams I joined, however had been they actually?
Seems LHR coaching is NOT gradual coaching.
It simply feels that approach 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 shortly realized it’d simply be a recreation changer for me. Now over a decade later and having coached lots of of runners, I can say it really works…when you already know what you’re doing!
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Outcomes of MAF Coaching
First I wish to qualify that I consider Low Coronary heart Fee coaching is totally different than MAF and what I train. LHR consists of utilizing carbs for gasoline as a result of science proves the advantages (particularly for feminine athletes) and we completely embrace runner energy coaching.
In the event you don’t know a lot about LHR coaching, please learn these first or for added data on methods to implement it:
Now I’m going to offer you a fast rundown of my expertise once I began utilizing LHR and the place I’m at present.
Spherical 1 Outcomes (2014)
A 4 min half marathon PR once I was actually hoping simply to get 1-2…nicely that’s not too shabby by way of Maffetone coaching for simply 4-5 months.
However past that was my pure enjoyment of your entire coaching cycle. I didn’t have the whole bodily break down that I usually do throughout peak weeks and although I’ve had slightly 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 simple runs and plenty of time on the bike coach.
The most important subject I used to be dealing with with MAF was that I really couldn’t run quick sufficient to get my HR up to the prescribed degree because the Florida temperatures dropped and my physique wasn’t working so arduous to chill itself.
**Word: Typically instances in case you can’t get your HR excessive sufficient it’s since you are over educated. 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 could take to keep up 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 rising my tempo slightly.
- Used decline on treadmill to apply sooner flip over whereas maintaining HR low
- Used incline on treadmill to extend energy whereas sustaining my regular simple tempo and maintaining HR low
- Used outside lengthy runs as a time to maintain pushing the tempo and perceive how my physique reacted. Although I might need felt it was arduous, my physique advised me it wasn’t which offered me the boldness to maintain pushing.
- Aimed for 140-142 as my max HR
I feel 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 filled with allergic reactions.
Publish Marathon, Race 1
On Feb 1, David and I ran the Greatest Rattling Race in Security Harbor as our apply race. Over time since, I discovered that with out even realizing it I used to be doing the most effective factor I may with MAF, which is putting a race about 4 months in to base constructing, as a chance 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 simple on race day, neither of us pushed ourselves extraordinarily arduous.
We had a satisfying end of 1:50, feeling actually sturdy {lastly with a ending kick}, with my coronary heart fee 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 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 apply 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 save lots of my sanity as a result of truthfully I didn’t know with out pace work what would occur! Would it not be a complete flop? Would I run out of gasoline?
This was yards from the end line, the place I spotted 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 give up or was exhausted
- In a position to get pleasure from your entire race
- Nursed 1 gel from begin to end
- Avg HR 168 <<< doable contemplating that’s not the place I hung out coaching
I couldn’t have been extra thrilled with this race expertise. It was a course with over 30 turns, just a few 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 once I exceed LHR as a result of I actually need less difficult motion to get well. It took a full two weeks earlier than I had an 8 miler again at my simple 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 with no lick of pace work all 12 months as a result of it simply felt good.
My final race:
- 95% of coaching was finished 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 shortly
It’s persevering with to work for me, however as you’ll see under I’m going to start out 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 purpose 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 purpose.
- I spent just a few 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 capable of apply 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 strategy to a half marathon and probably marathon PR within the coming years.
Sure, my max LHR is now 140 the place it was 150 once 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 appears like:
- Together with pace exercises – that’s proper, after you get settled in your simple tempo, then it’s time so as to add in pace.
- Realizing 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 total 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 a minimum of 2 days per week and specializing in slowly rising weights to construct muscle and get sooner.
It seems shifting from FL to 5500 ft above sea degree in Denver additionally made it a bit tougher for me to maintain my HR down. That shocked me for a minimum of the primary 12 months in Denver, however I’ve continued to see enhancements and it’s so enjoyable to race at sea degree!
Maffetone methodology coaching is positively NOT for everybody. It fits my character 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 strive the Maffetone Coaching?
- Those that get injured incessantly
- Those that are over educated and fatigued
- Those that get pleasure from lengthy regular state runs
- Those that don’t thoughts the dearth of selection in sorts of runs
- These seeking to enhance how their physique makes use of gasoline
In the event you like numerous selection it may really feel tedious. In the event you LOVE the I really feel like hurling impact of pace work, you positively gained’t get that. In the event you all the time run with a gaggle there could also be frustration as a result of initially it causes most people to gradual approach down.
However keep in mind this isn’t the one run gradual methodology. It’s about studying when so as to add again pace after which not overdoing it.
Velocity work on Maffetone Technique?
You’ve been diligently following MAF for a minimum of 3-6 months and now really feel such as you aren’t getting any sooner…it is perhaps time to get pleasure from slightly little bit of pace coaching.
Right here is the place it’s essential proceed being sensible about coaching!
- I discovered that racing each few months is a good way to maintain enhancing my paces with out doing a lot pace work.
- Maintain precise pace periods brief and to 1-2 instances per week for a month. (20% of your whole coaching quantity)
- After that interval, return to LHR coaching for a minimum of 4 weeks.
- Right here’s a video the place I speak extra on this subject.
Another Maffetone Coaching questions?
Have you ever experimented with it?
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