posted Dec-08-2006 09:54 AM            

180
-47
-10 (meds+injury)
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123, right?

My HRM sometimes jumps into the 130s for a few seconds, but anything over 126 for more than a 10-15 seconds, I've been slowing down and anything under 120, I speed up. My run average is always within a beat or two of target (I don't check, but I'm pretty sure each mile would be too). Is that OK, too lax or too strict?

Also, I'm going to have a long base period (7 months) ... but my MAF always stays the same, right?

Thanks for any clarification!

--Thomas

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posted Dec-08-2006 04:28 PM               

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posted Dec-09-2006 03:31 AM               

The 12 weeks of MAF (By an average slow newbie)

When starting MAF training to build a “solid base” I was thinking of speed in terms of MPH only. I have never been a “fast” runner. I thought that MAF would be some sort of a “magic bullet” fix for my “slower than most” pace. Faster? Maybe a little. Stronger? With out a doubt. MAF training may not be magic fix all bullet; however it is a good start to understanding the mechanics and necessities of running. At least for a newbie.

A little history, I was 35, I smoked for 18 years, I have asthma, and was really over weight, around 240ish at one point. (5’8” and 240# not so good). Jan of 06’ I quit smoking (3rd and final time), Feb 06’ started C25K program, April 2nd finished C25K. Started running 3 times a week, and then on to mileage build up…Then some speed work….Kept dreaming…Still thinking a HM would be an impossible feat. September 10th, at 190 pounds, My first HM 2:15:22. Not a fast time but Woo Woo! I finished (never walked) with a HR of 193. Started MAF training the next week. Due to the high HR and unhealthy lifestyle prior to 06’ I found that I had virtually no aerobic base. I felt that I could benefit greatly from MAF training.

On to MAF training and my12 weeks of insights.

Slowing down for a new runner that has fought like hell to get any speed (even slow speed) what so ever is/was the hardest part. Let’s face it, aerobic speed vs. anaerobic speed…either one is speed to a newbie. Once I accepted this slowdown was necessary MAF started to get interesting.
1st most of my aches and pains started to feel better.
2nd my runs (outside especially) became more of stress reliever vs. physical exertion or exercise. Running is now more enjoyable. (I use to hate running)
3rd when I was adding mileage for my HM I pushed to 41.5 mpw then took a step back to 28 mpw then on to 42.5 mpw, my body didn’t like that mileage at all. I was having a hard enough time just maintaining the 32.5 miles per week I had worked up to earlier in the year. This is week #10 of 40+ mpw and week #8 of 43 mpw with no injuries.
4th colds, I almost canceled the MAF test done no 12/06/06 due to a cold, this MAF test show a slight drop in performance. This MAF test as well as all of last weeks runs were done with a cold/flu (aren’t sick co-workers great!). HR seems to fight to start 2 to 3 beats higher than normal but will try to regulate back down after a few miles. My take is that a cold/flu puts stresses on your body and with a "solid base" you’re even better off dealing with colds/flu stresses. (more on being sick later)
5th I’ve been reading some of your running logs and have found that some of the biggest successes (in mph) with MAF training have had at least OK times and mileage to start with. After MAF training their times and mileage are “great”. Being that my initial times were never OK in comparison, I can accept that in the end the times (in mph) may be a little better but not “great” by comparisons. This is OK; I do still continue to show some good overall improvements, (for me). My overall MAF training experience has been a good one. MAF may or may not make you faster, however speed is only one aspect of the equation.

Top 5 positive MAF experiences.
1.Mileage increase injury free was 25% in 12 weeks.
2.MPH in speed increase at MAF pace was 11.5% overall average in 12 weeks.
3.I’m no longer carbohydrate dependant of my runs of up to 20 miles so far.
4.My endurance has improved way beyond expectations. (Up to 20 mile runs)
5.MAF also gets you more in touch with your body, the aches, pains, the dos, don’ts, and even the “perhaps some day I can and will” thoughts. Dreams are priceless, never stop dreaming.

Top 5 negative MAF experiences.
1.Very hard mentally to start slowing down especially with my already slow speeds.
2.Walking, even a little is somewhat degrading. Another mental thing.
3.Commitment of more time for slower miles to get totals up to see some results.
4.Hard to run with a partner due to slower personalized speeds and low HR.
5.Other runners can be intimidating during MAF training, that look they give you is worth 1000 “your slows". MAF training can become personal, especially if your very self conscious.

The last two MAF tests were done while sick with heavy congestion and plugged sinuses.
My take on these two test are that even though I’m running sick my times are close to the prior MAF test times done back when I was feeling alright. (Roughly a 4 week setback in
performance if your running while sick.) Possibly yet another strength/endurance benefit from MAF training.)

My 12 weeks of MAF tests (for the average slow newbie)
First MAF test 9-20-06
Warm-up as follows:
1.5 min @ 3 mph HR/90/bpm
.5 min @ 3.1mph HR/100bpm
1 min @ 3.3 mph HR 102bpm
1 min @ 3.5 mph HR 107bpm
1 min @ 3.7 mph HR 123bpm
1 min @ 3.8mph HR 134bpm
2 min @ 3.8mph HR 134bpm
3 min @ 3.9mph HR 129bpm
.68 miles after warm-up...
MAF test results
Mile #1...15:45/HR136.....@3.9mph
Mile #2...15:09/HR136.....@3.9mph
Mile #3...15:21/HR134.....@3.9mph
Mile #4...15:24/HR135.....@3.9mph
Mile #5...15:51/HR135.....@3.9mph to 3.6mph
Mile 5-3/4 in heart rate spiked to 145 became stable again at 134bpm at 3.6 mph

2nd MAF test 10-11-06
Warm-up as follows:
1.5 min @ 3 mph HR/115bpm
.5 min @ 3.1mph HR/113bpm
1 min @ 3.3 mph HR 115bpm
1 min @ 3.5 mph HR 122bpm
1 min @ 3.7 mph HR 126bpm
1 min @ 3.8mph HR 132bpm
2 min @ 3.8mph HR 131bpm
3 min @ 3.9mph HR 127bpm
.68 miles after warm-up...
MAF test results
Mile #1...16:11/HR139.....@4ish mph
Mile #2...15:19/HR137.....@4ish mph
Mile #3...15:05/HR137.....@4ish mph
Mile #4...15:11/HR139.....@4ish mph
Mile #5...15:43/HR136.....@4ish mph
Mile #6...15:53/HR136.....@4ish mph

3rd MAF test 11-09-06
Warm-up as follows:
1.5 min @ 3 mph HR/99/bpm
.5 min @ 3.1mph HR/107bpm
1 min @ 3.3 mph HR 98bpm
1 min @ 3.5 mph HR 102bpm
1 min @ 3.7 mph HR 105bpm
1 min @ 3.8mph HR 110bpm
2 min @ 3.8mph HR 107bpm
3 min @ 3.9mph HR 119bpm
.68 miles after warm-up...
MAF test results
Mile #1...14:00/HR136.....@4.5ish mph
Mile #2...13:28/HR136.....@4.5ish mph
Mile #3...13:42/HR138.....@4.5ish mph
Mile #4...13:50/HR137.....@4.5ish mph
Mile #5...13:42/HR137.....@4.5ish mph
Mile #6...14:05/HR138.....@4.5ish mph

4th MAF test 12-06-06 (almost cancelled this test because I was sick)
Warm-up as follows:
1.5 min @ 3 mph HR/111/bpm
.5 min @ 3.1mph HR/98bpm
1 min @ 3.3 mph HR 104bpm
1 min @ 3.5 mph HR 110bpm
1 min @ 3.7 mph HR 115bpm
1 min @ 3.8mph HR 117bpm
2 min @ 3.8mph HR 120bpm
3 min @ 3.9mph HR 127bpm
.68 miles after warm-up...
MAF test results
Mile #1...14:30/HR138.....@4.5 mph
Mile #2...13:55/HR138.....@4.5 mph
Mile #3...13:38/HR138.....@4.5 mph
Mile #4...13:57/HR139.....@4.5 mph
Mile #5...13:39/HR140.....@4.5 mph
Mile #6...14:59/HR139.....@4.5ish mph (HR very unstable)
5th MAF test 12-08-06 (STILL SICK- ran for more MAF data on times while being sick) Man I really need to kick this cold thing!
Warm-up as follows:
1.5 min @ 3 mph HR/107/bpm
.5 min @ 3.1mph HR/105bpm
1 min @ 3.3 mph HR 103bpm
1 min @ 3.5 mph HR 108bpm
1 min @ 3.7 mph HR 115bpm
1 min @ 3.8mph HR 118bpm
2 min @ 3.8mph HR 119bpm
3 min @ 3.9mph HR 129bpm
.68 miles after warm-up...
MAF test results
Mile #1...14:15/HR137.....@4.5 mph
Mile #2...13:54/HR137.....@4.5 mph
Mile #3...13:52/HR139.....@4.5 mph
Mile #4...13:52/HR138.....@4.5 mph
Mile #5...13:59/HR140.....@4.5 mph
Mile #6...14:13/HR138.....@4.5ish mph (HR very unstable)

“MAF and beyond”
As Jesse says “maybe it’s time to mix it up a bit and experiment a little”. Assuming that my “base is better …at least…..better than it was”, here goes: New training thoughts. (MAF145-10). I’m moving to this schedule because I don’t get in a lot of races like you guys do so any tempo/speed work will have to be artificial. I figured that this schedule may give me what I feel that I am lacking. Only rule I have is if I feel the need I can up my HR on long runs to the 145 MAF number depending on how I feel. My course is mostly flat and any new mileage building if any will be done at MAF-10(135), better safe than sorry. So here it is…

Sunday: Long run day/12 to 14 miles with HR of MAF-10(135). Abs workout.
Monday: Semi long run day-8 to 10 miles with HR of MAF-5(140). Abs workout.
Tuesday: Cross train with mild weights (just maintenance) and abs workout.
Wednesday: Run 8 miles at MAF (145). Abs workout.
Thursday: Run 6.5 miles at MAF (145) with 3-1 mile runs at MAF+5(150). Abs workout.
Friday: Run 6.5 miles at MAF (145) with the last 1.5 miles at MAF+10(155). Abs workout.

This is roughly 90% (38.5 miles) mileage at or below MAF and 10% (4.5 miles) just above MAF.

Again sorry this is so long but there it is….all of it. Any thoughts?

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[This message has been edited by Stealth26 (edited Dec-09-2006).]

[This message has been edited by Stealth26 (edited Dec-09-2006).]

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posted Dec-09-2006 06:51 AM            

Nice work! Awesome improvement and commitment.

Your MAF tests are starting to get down there, which shows that you are getting more aerobically fit. I believe if you stick with at least 90% of total miles at MAF and below, you'll keep going in that direction. Although, if I were you (although I feel like I'm in a state of "stealth" half the time--no one can see me), I'd stick with the aerobic base building, as you are getting faster while burning fat, and seem to be progressing at a faster rate now.

Whatever you do, keep us posted. Like to hear about it all.

--Jimmy

2006 Training
Profile

MAF training source:
Training for Endurance by Phil Maffetone

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posted Dec-09-2006 09:00 AM               

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posted Dec-09-2006 03:00 PM            

First I was into the 3rd week of the 12 weeks and things seemed to be progressing ok ( about 12 minute miles at my heart rate of 130 bpm. Running way slower than what I was accustomed too but I am willing to do the program). Then I get a very bad cold where I only ran a couple of times during the next two weeks. As I was feeling better I donated blood (didn't run that day), got a flu shot a couple of days later and then hurt my back a couple of days after that. Now when I run I am having to run a couple of minutes (around 14 minutes per mile at the same heart rate) even slower than before. I ran a little over 10 miles today where I wound up fast walking the last mile just so I could keep my heart rate at or below 130 bpm. It took 2 hours and 20 minutes. I am very frustrated!!

Is this to be expected given what has happened over the last 2 to 3 weeks??

Thank you,

[This message has been edited by cool ruunings (edited Dec-09-2006).]

[This message has been edited by cool ruunings (edited Dec-09-2006).]

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posted Dec-09-2006 04:47 PM               

quote:

---

Originally posted by cool ruunings:
I am in the middle of the MAF 12 week program and I have reached what appears to be a stumbling block. Maybe someone can tell me if this is normal.

First I was into the 3rd week of the 12 weeks and things seemed to be progressing ok ( about 12 minute miles at my heart rate of 130 bpm. Running way slower than what I was accustomed too but I am willing to do the program). Then I get a very bad cold where I only ran a couple of times during the next two weeks. As I was feeling better I donated blood (didn't run that day), got a flu shot a couple of days later and then hurt my back a couple of days after that. Now when I run I am having to run a couple of minutes (around 14 minutes per mile at the same heart rate) even slower than before. I ran a little over 10 miles today where I wound up fast walking the last mile just so I could keep my heart rate at or below 130 bpm. It took 2 hours and 20 minutes. I am very frustrated!!

Is this to be expected given what has happened over the last 2 to 3 weeks??

Thank you,

[This message has been edited by cool ruunings (edited Dec-09-2006).]

[This message has been edited by cool ruunings (edited Dec-09-2006).]

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posted Dec-10-2006 07:51 AM               

quote:

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Originally posted by cool ruunings:
I am in the middle of the MAF 12 week program and I have reached what appears to be a stumbling block. Maybe someone can tell me if this is normal.

First I was into the 3rd week of the 12 weeks and things seemed to be progressing ok ( about 12 minute miles at my heart rate of 130 bpm. Running way slower than what I was accustomed too but I am willing to do the program). Then I get a very bad cold where I only ran a couple of times during the next two weeks. As I was feeling better I donated blood (didn't run that day), got a flu shot a couple of days later and then hurt my back a couple of days after that. Now when I run I am having to run a couple of minutes (around 14 minutes per mile at the same heart rate) even slower than before. I ran a little over 10 miles today where I wound up fast walking the last mile just so I could keep my heart rate at or below 130 bpm. It took 2 hours and 20 minutes. I am very frustrated!!

Is this to be expected given what has happened over the last 2 to 3 weeks??

---

Just to add to Roy's response. Any time you have a cold or
other illness, you will experience a temporary setback until
all the remnants have been flushed from your body. Also,
if you take most of two weeks off, that will give you a further
setback, especially early on in your training. You should be
able to play catch-up and get back to where you were in last
time than it took you to get there, however.

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[This message has been edited by leitnerj (edited Dec-10-2006).]

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posted Dec-10-2006 07:59 AM               

quote:

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Originally posted by northeaster:
Hello
I am forty and have been running for a year now.
i have never run in a race as of yet, to try for my best time.
But i usually train at a 9:00 to 9:45 pace for 4-5 miles Two to three times per week.
I tried the test yesterday on my treadmilll keeping the heart rate at 140 + - 2Bpm's My pace started at 6 MPH and ended at 5.5 MPH equaling 43 mins or so for 4 miles.
Do you feel this is the right approch to increase my mileage?
I would love to get my base up to 15-20 miles per week.
Right now I feel I average 8-12 miles per week.

I even sort of enjoyed the treadmill run, which usually i hate to do any treadmill work.

---

Keeping everything at a low HR will certainly help you increase
mileage in a very benign way and develop your aerobic system
and endurance while you are doing it.

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posted Dec-10-2006 02:34 PM            

I ran the Blue Gray half marathon today. I was shocked to get a new PR of 1:39:12 (watch time). I didn't expect anything today. It's two weeks after my last marathon and 6 weeks after the one before, I've been pretty sick the last few days, and I knew the course had "rolling hills" (although it was much hillier than I expected!).

I wrote something up on my training blog. It has a graph comparing this course with the annapolis 10-miler. This was like the half marathon version of A10 only a little hillier. At least it was in the 30's instead of 70's and 90% humidity.

I'm hoping to get back to pure base training for the next few months. I'll run disney in 4 weeks as slow as the friend I'm running with will let me. Anyway, my 7:35 pace today is faster than every PR I had (8k is the shortest I've run), so it looks like I should be setting some PRs in the spring!

Greg

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posted Dec-10-2006 02:38 PM            

Best wishes,

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posted Dec-10-2006 10:01 PM               

Usually train at about 11 minutes per mile using maf.

Today's run, with a runny nose and coughing a bit,

1 7:03
2 7:14
3 7:40
4 0:57

Normal maf heart rate 126. Today averaged 172

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posted Dec-11-2006 09:41 AM               

quote:

---

Originally posted by cool ruunings:
Then I get a very bad cold where I only ran a couple of times during the next two weeks. As I was feeling better I donated blood (didn't run that day), got a flu shot a couple of days later and then hurt my back a couple of days after that. Now when I run I am having to run a couple of minutes (around 14 minutes per mile at the same heart rate) even slower than before. I ran a little over 10 miles today where I wound up fast walking the last mile just so I could keep my heart rate at or below 130 bpm. It took 2 hours and 20 minutes. I am very frustrated!!

Is this to be expected given what has happened over the last 2 to 3 weeks??

---

After 3 weeks into MAF, I took 1 week off due to work. When I started again, I "lost" 1 min/mi and was running slower (12+ min/mi) than I did in my first MAF test. I also finished up 2 runs by fast walking the last 1-2 miles. I've been back at it for 1 full week and am about halfway back to my previous pace.

I quit running for distance, but now just run for time. I don't even total up my weekly mileage and try to get my volume to the 5-6 hours per week range.

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posted Dec-11-2006 12:26 PM               

I seem to be learning alot.

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posted Dec-11-2006 12:52 PM            

No need to think about it too much. It's a pretty simple approach -- just keep you heart rate low in order to get in more injury-free mileage.

That said, I found that warming up slowly (keeping your heart rate below your target) for the first 10-20 minutes and letting your heart rate rise to your target will result in a faster overall pace for a given average heart rate. Instead of starting at 9:15 min/mi and slowing to 11:15, try starting at 11 min/mi for 20 minutes. If you're still below 140 bpm then pick up the pace. It probably doesn't make a difference either way but it's less frustrating than being "forced" to slow down.

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posted Dec-11-2006 01:05 PM               

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posted Dec-11-2006 01:52 PM               

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posted Dec-11-2006 02:08 PM               

Will the MAF method work at his age or do I just tell him to run and play as much as you want? My first thought is to let him just enjoy and not worry about training...but he wants to be be the best on his team next fall.

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posted Dec-11-2006 02:41 PM            

quote:

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Originally posted by northeaster:
thanks greg
Will this method of training burn fat stores faster than higher heart rates?

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I have no idea. I just find it less frustrating to run an even pace, which starting at a lower than tgt heart rate allows.

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posted Dec-11-2006 03:22 PM               

Low HR training. Until I saw Jesse Leitner’s Maffetone thread, I had no idea what an aerobic base was or how to build one. I thought you just ran hard, day after day! Low HR training allowed me to increase my total training volume and build up a good mileage base – easily and injury-free.

Nike Free. Last year my sports doctor prescribed custom orthotics. All they did was further weaken my feet and leave me addicted to them (I couldn’t run without them or I’d get pains in my ankles and knees). I got a pair of Nike Free shoes and over the months I progressed from just wearing them around (e.g. at work) to running in them 3 or more times a week. My orthotics are now a relic and I don’t wear them. If you’ve never run in Nike Free shoes before, or have never run barefoot before, try it. It is unbelievably euphoric! You’ll never look at your heavy, clunky running shoes the same again! I believe our true running form is how we run when we are barefoot; it certainly feels a lot more natural to me than wearing custom rigid orthotics with bulky running shoes.

7 days a week. Low HR training enabled me to run more. First 5 days a week, then 6. The real breakthrough came when I went to 7 days a week. I always thought a rest day meant sitting on the couch. Now I realize a rest day is relative, and going out for a shorter run at a lower HR is actually better for recovery than sitting on the couch. I’ve made faster progress and discovered that my body LOVES running every day and HATES sitting on the couch. Every day is a training day.

Stu Mittleman’s MAP and MEP zones. In his book “Slow Burn” he fine-tunes Phil Maffetone’s approach. Instead of a single number (180-age), he devises 3 zones (MAP: Mostly Aerobic Pace, MEP: Most Efficient Pace and SAP: Speedy Anaerobic Pace). The best part of his book is where he describes what each zone feels like: sights, sounds, movements, thoughts, all of your senses. This was revolutionary to me. Instead of just using the 180-age formula, I devised my own (slower) MAP and (slightly faster) MEP zones based not just on HR but also on feel. Spending more time in the faster MEP zone has brought on even more improvement, while still keeping in the spirit of Maffetone’s method. [If you read “Slow Burn”, be prepared for some… unusual stuff on “muscle testing”… I just skipped over it.]

A special thanks to Jesse Leitner, who first pointed me in the right way, and to the other frequent posters to this board and specifically to this thread.

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posted Dec-11-2006 04:10 PM            

On Saturday I completed my second marathon of the year (it’s also my second marathon ever). My first marathon was in 4/30/2006, I finished that one in 4:23 (10:03 pace). After following all the great advice of these threads for the past 4 1/2 months, I finished my second marathon in 3:44 (8:33 pace) – that’s a 39 minutes PR in only 7 1/2 months and all of it by slowing down which allowed me to add more miles without getting injured.

Below are more details if you’d like to keep reading:
As I said I ran my first marathon on 4/30/2006. That was my first race ever. I had been running for 2 years averaging 15 mpw. I increased my base to 35 mpw prior to starting the training in January, 2006. I trained using Hal Higdon’s Intermediate II program. Most of my training runs were done at an 8:30-9:30 pace. I didn’t use a heart rate monitor so not sure what my heart rate was during training. As the miles per week got a higher and the long runs got longer my right knee got injured and I had to stop training for a week with 5 weeks to go. I managed to get a couple of long runs before the marathon using a knee brace. At marathon day, my knee was feeling much better but not quite 100% so I ran the marathon using my knee brace. I finished the marathon in 4:23. At that time I wanted to run it under 4 hours, I crossed the 20 mile at 2:59, but I struggled for 1:24 during the last 10k – very painful experience. After the marathon, I was tired and didn’t feel like running much; in fact I only logged 20 miles for the entire month of May. In June, I decided to try again for a sub-4 hour marathon, so I set my sight on the Kiawah Marathon on 12/9/2006. I started doing more research and came across this thread and it all sounded very interesting and simple. In July I bought a heart rate monitor and started using it. I’m a 41 year old male so I set my MAF at 139. At the beginning I was running/walking at around 12:30 mpm. I spent 12 weeks running strictly under MAF, I was actually averaging at around MAF-5. During the 12 weeks, I totaled 550 miles, my average heart rate was 134, ranging from 130 to 139. I went from 12:30 mpm to 10:00 mpm. I also found a renewed pleasure in running, couldn’t wait to get back out there. I was also logging 50+ miles a week and my knee was feeling great. After the 12 weeks were over (beginning of October), I started doing some interval and tempo runs, but only once per week; I also entered in a couple of races. My first race was a 1/2 marathon on 10/22. I was targeting a 1:55 and finished it at 1:50 (8:24), I was pleased, but it was weird because I finished really strong and felt like I still had some left in the tank so I was a little upset with myself for starting too slow. I also ran a 10k in 46:33 (7:29) and felt pretty good about that. At this point, 95% of my miles were still under MAF and I was averaging 55 mpw with a high of 72 mpw a couple of times. I did 6 20+ miler runs at an average pace of 10:30 mpm and an average heart rate of 135. In fact my last 20 miler, two weeks ago I decided to take it very easy and my average heart rate was 130 and my pace was 10:35. I live in Cary, NC and there are a lot of hills so I was able to follow Jesse’s advice on speeding up down the hills. One thing I didn’t do was cross train. The marathon on Saturday went pretty good, I averaged an 8:26 pace for the first 20 miler and started to fade past the 20 miler and couldn’t finish strong but still managed to get at 3:44.

My next steps is to recover, I went for a 3 mile walk today. My quads are still sore but surprisingly I can go down the stairs with just a little bit pain. I’m planning on doing another 9-12 weeks period of MAF to see if I can further improve. I already bought a stationary bike to do more cross training. I plan to drop 15-20 pounds (I’m 5’7 – 177 lbs). I’m also planning on doing a few races in February and March. And I’m already registered for the Charlottesville, VA marathon in April. My ultimate goal is Boston, but may have to wait until I’m 45 since the qualifying time drops to 3:30 from 3:20.

Anyway, just wanted to thank everyone and like many have said here – This stuff works great!

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posted Dec-11-2006 06:51 PM               

quote:

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Originally posted by bcul01:
Looking for advice for my 13 yr old son. He is a 2nd year cross-country runner that competes in Middle School. I have used MAF method for my own training, but I have no idea how to respond to his questions about training in the winter months. He wants to train on treadmill in winter in addition to his playing on basketball team.

Will the MAF method work at his age or do I just tell him to run and play as much as you want? My first thought is to let him just enjoy and not worry about training...but he wants to be be the best on his team next fall.

---

Don't have him mess with the HR monitor. Basebuilding is still
a great thing for him to do, but he shouldn't go beyond putting in
some reasonable mileage and taking it easy. A 13 year old can
stay aerobic almost up until he's sprinting.

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posted Dec-11-2006 06:55 PM               

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posted Dec-11-2006 07:07 PM               

Basically Maffetone, says his Maf methods are less reliable with people under age 25 and over 55.

Your instinct to let your kid do what he enjoys is right on.

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posted Dec-12-2006 01:53 PM               

i'm 51, have been running since sept.

maf hr: 180-51, 129.
...
"If you have been exercising for up to two years with no real problems and have not had colds or flu more than once or twice a year, subtract 0.
If you have been exercising for more than two years without any problems, making progress in competition without injury, add 5. "

i've been exercising as in walking 2 miles 5x a week, with pilates & callenetics 6 days a week, for abt. 3 years, & tend to work pretty hard physically (not job related) the problems i have are pre-existing, i have never entered any competition.
do i get to add maybe, 2? i'm begging. no news that it's killer to go that slow. i've a polar rs200sd, used twice so far. first time i just turned it off to make it shut up. then read more, tweaked number up a bit, did better next time but not good enough. aerobically i've a long way to go.

re down hill for speed, what goes down must come up. my route is pretty hilly, i'm experimenting to find the flatter parts. is it better to walk up hill or to run so slowly that your dog looks at you as if you've lost your mind?

for cross training, in my case the pilates, callenetics, & using an exercise ball, besides making sure i'm under my maf hr, is it also good to breathe steadily, not holding my breath or controlling it like the exercises suggest? i'm wondering if that's one of the issues w/weight lifting, but don't know enough to be sure.

on more thing. sorry! i'm running everyother day, or 4 days a week. dropped down to that because i was pushing too hard for age & etc. longest so far is 3 1/2 miles. usually between that & 2 3/4. have increased more than 10% recommended because i'm impatient. (even though still a pitiful amount).. any ideas on what mileage/frequency is good if i manage to stay with this program & crawl? (that was supposed to be funny) i'm assuming i should forget LT or other hadd tweaks for now.

thank you again. i'm definitely intrigued by this discussion, & will keep reading more of the posts & answers.

forever in your debt. (that was sincere)

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