Maffetone running - the first 200 days
Рет қаралды 20,776
4 жыл бұрынIt's a mark I did not think I would reach, but after 200 days of MAF running, there is no end in sight.
After the early struggles coming to grips with the slower pace of the Maffetone method, the journey has been a surprisingly good one.
There has been month to month improvement, experiments using the MAF method and also a four-week speed training block.
And with no events on the horizon, now is a good time to stick with the MAF and see where it lands.
I hope you enjoy the video
PS: Don’t forget, if you like this video please hit that like button and please consider subscribing to the channel to see many more running adventures.
ABOUT ME
Name: Neil
Age 53:
Running history: 1981-1985 (800m, 1.58; 1500m, 4.01; 3000m, 9.04; 5k, 16.10; 10k, 35.10; half marathon, Cannot remember)2007-present (5k, 18.02 (2017), 10k, 39.10ish (2017), half marathon, 82.49 (2013); marathon, 2:56.06 (Gold Coast 2017) and 2:56.18 (Melbourne 2017)Ran the 2014
Boston Marathon
TRAINING LOG
Wednesday: 12.8km (5.15min/km, 122bpm)
Thursday: 22km (5.08min/km, 121bpm) + 2km car drop (5.12min/km, 123bpm)
Friday: Rest day
Saturday: 14km (4.52min/km, 126bpm)
Sunday: 28.3km (4.51min/km, 127bpm)
Monday: 12.6km (5.05min/km, 125bpm average)
Tuesday: 14.6k including 6 x 150m hills (4.54min/km, 128bpm)
Weekly total: 106.3km
MY MAFFETONE AEROBIC HEART RATE LEVEL
1. Subtract your age from 180 (180-53=127)
If you have been training/running consistently for more than two years, add 5.
127+5=132, my MAF mark
Important website links:
Strava: www.strava.com
MAF running: philmaffetone.com
Asics: www.asics.com.au
Hoka: hokaoneone.com.au
42.2kmin42hrs: groups/54030...
Tarawera Ultramarathon: www.taraweraultra.co.nz
Let's connect:Facebook: / the-running-duck-effec...
Insta: 2runningduc...
Twitter: / duck_effect
Strava: (Neil) / strava
====================================================
We love your mail.
Send your mail to: The running duck effect PO Box 9077, Wynnum Plaza, QLD 4178 Australia.
Shoe size: Neil: 11.5 US men’s sizing
@regularguy3202 4 жыл бұрын
4 months on MAF. I’m 55. Best thing I’ve done for my running ever. I feel good every day. Keep up the good running man! Good job!
@runwithwoody 4 жыл бұрын
Thanks Lee, and great work on the MAF. Sure does have its benefits. Thanks for watching.
@guntherpelipada4496 4 жыл бұрын
Keep up the great job and commitment to the MAF! 👍🏽
@runwithwoody 4 жыл бұрын
Thanks Gunther.
@cikgumohdrazif8520 3 жыл бұрын
Thank you for the inspiring video..
@runwithwoody 3 жыл бұрын
Thanks for your support.
@samsonslaphead1 4 жыл бұрын
Very informative video Neil. I'm 62 & have been consistently running MAF for past 300 miles. I have been running for a while so my MAF is 118+ 5= 123bpm. I decided to go with this method after injury doing speed intervals. Keep up the good work mate!
@runwithwoody 4 жыл бұрын
Thanks Kevin. We sound very similar in our approach to running these days. A few injuries led me to this path and something I probably should have turned to earlier. Anyway, things are going well now. Good luck with your MAF journey, and thanks for watching.
@L-xiv 3 жыл бұрын
Thank you Sir, this video and tour comments are very encouraging, I'm 51 going on 52mid September my MAFF(180-51)129 I think, is hard to Mentain ,but after seeing that you went through the same it gives me hope to continue, was doing well, then injured my shoulder and stopped for two months! Back at it now
@runwithwoody 3 жыл бұрын
Hi Louis, hope your shoulder is ok now. The MAF can be frustrating early on, but stick with it. Be consistent and patient and you should see some good results over time.🙂
@andydobson9799 Жыл бұрын
Hi Neil. I’m new to MAF and really enjoying some of your older MAF videos. I’ve run for a while, purely for physical and mental health reasons, but the pandemic and lockdown and then a bout of COVID really disrupted me and I ended up piling on weight and getting achey knees. I did a C25k program to get back into running and, whilst I completed it, running 5k left me exhausted and I felt wasn’t helping my knees. Enter MAF. My love of running has returned and whilst I’m still slow, I can see improvement, I can run without feeling wiped out, I am now losing weight and my knee pain has all but gone. Biggest of all though is my motivation and enjoyment of running has returned and that has had a positive impact on my health and wellness. Really like your channel and your honest updates and the GoPro running vids. Recently your posts have become a bit more for the serious runners and your quest towards Ultras and 3 hr marathon. Whilst I still enjoy these, how about revisiting some of the beginner MAF vids - I’d love to learn more about some of the finer points such as technique, breathing, managing HR during a run etc. I know I’m 1 person so don’t expect you to change for me! Just want to end by expressing gratitude for what you’re doing here, really appreciate you’re giving your time freely and for me, the knowledge and passion you have shared have had a hugely positive influence on my running and health. Thank you.
@runwithwoody Жыл бұрын
Thanks for sharing Andy. So good to hear that your joy of running has returned having discovered MAF. I haven't done a lot of MAF videos recently, but I will revisit some MAF stuff in the coming months and will attempt to answer some of the questions you have raised. Thanks for joining the channel, really do appreciate it. Take care. ☺👍
@TriFitwithTimandAmanda 4 жыл бұрын
Nice vid. I’m 2 months in. Some days I just feel like a hard run, but I’m trying to trust the process and I’m waiting for a race to get that hard run. I’ve been doing some intervals on the bike. Great to hear how it’s working for you.
@runwithwoody 4 жыл бұрын
Hi guys, yep, feel the same way. Some days just want to run and forget the heart rate completely. Ditching the watch once a week is a way for me to escape the restrictions of heart rate based running. And I think we are all waiting for races to resume. Thanks
@zacsborntorunrunningadvent3441 11 ай бұрын
Maffetone Running can certainly be very beneficial...especially if a Runner has a strong Anaerobic ability but rarely runs under 70% of their Heartrate Reserve. Interestingly the 80/20 can be too hard for some runners if they aren't sleeping enough they won't absorb the 20% properly. Vt1 can be a bit too fast (Top Zone2 set point is 90% h.r of Vt2) for many runners with high heartrates. P.S Love your videos. Seems crazy watching back 3years at all these rules. I remember the wkend Parkrun was cancelled. Cheers
@runwithwoody 11 ай бұрын
Yeah, these past 3 years have certainly thrown us a few curve balls. I have enjoyed my experiences with MAF, it just allows you to really enjoy running as well as getting all the fitness benefits. Really appreciate you checking out the channel.
@simonwatson9730 4 жыл бұрын
Great video. Your progress is amazing. I'm wondering what you feel about the importance of following Phil Maffertone's low carb/high fat diet when doing MAF running? I'm only two days into it. It takes a bit of getting used to, occasionally walking, but not much. The slowness gives me time to focus on cadence, posture etc as well.
@runwithwoody 4 жыл бұрын
Hi Simon, I have not gone into the diet side of things with MAF. I have been following a plant based diet since last October (video coming on this soon) and that has worked well for me. Sounds like you are doing everything right. Good luck with the journey.
@MildBentley 4 жыл бұрын
Congratulations on your MAF journey! I'm 52 and been doing it for a little over a year with minor minus op and only done (half marathons) but running consistently for about 5 years. Sadly though not seeing any improvement in speed - can you talk more about the Allen speed block work? Sounds interesting and something I should try 😃
@runwithwoody 4 жыл бұрын
Hi John, some speed work will help you. I would suggest some longer intervals to begin with before you get into anything really fast (shorter). You could start with 1k or 1 mile reps with a decent recovery between each interval. i will try to make a video about this in more detail in the future.
@retro-gaming4u 4 жыл бұрын
Hi Neil, great videos, an inspiration for me while doing MAF. I’m 1 month in to MAF, it’s going well. How do you hydrate yourself on longer runs?
@runwithwoody 4 жыл бұрын
Hi David, welcome to the MAF journey. It can be slow at first, but stick with it. On hydration for long runs, I have been eating a banana before and then just water every 6-10k. During Covid-19 I just plant a water bottle at home and run out and back about that distance. Hope that helps. Good luck with it.
@sabisu3420 3 жыл бұрын
Neil, looks great your progress with this Aerobic level training method. Your videos must be inspiring for all who have seen Sarah or Abraham ;) After a long journey of sports that include Road cycling and Marathon Speed skating, I started seriously running again after 32 years back in 2016. What I discovered was that I only liked to train aerobic at a level below so called MAF180 after buying a wearable with heart monitoring. I guess my muscles were not quite there yet for the running work. And now I am comfortable with that. I do allow some peaking above MAF180 though ;) My first full marathon in the same year was easy for the heart-lung function but not the legs ;). Since then i have trained and ran only HMs. Main reason is that I am not able to compensate dehydration on the long running distances well. Now at 55 I see that I can tolerate a HM with a 5:20m pace, including some elevation differences of 40-50m. It might go faster gradually but my purpose in running is always feel-good. After the hot summer here in Japan with less running volume I am back on track again with over 300km in October cool autumn weather :) Keep up the healthy way of running and spread the word :) Warmest regards, Fred
@runwithwoody 3 жыл бұрын
Thanks Fred for sharing your journey. Running in the warmer months can be a little tricky, but you seem to have got back in the swing of things with the cooler weather. Keep up the great work.
@VividTheater 4 жыл бұрын
I find MAF extremely hard especially in the summer heat. My calculated MAF heart rate is 139, but I can’t keep it that low unless I walk. Any easy run will spike my heart rate to 150.
@runwithwoody 4 жыл бұрын
Hi Rock Steady, the heat will play havoc with your HR. Try walking for a few minutes before each run to slowly increase your HR and when you start running make sure it is slow as not to shoot the HR up too quickly. Be patient with the process, it will get better.
@ken-scottleembruggen6887 4 жыл бұрын
Incredible running at that heart rate mate. Im on my first month of MAF, have gone from 6:30 m/km to 6:05-6:10 m/km in 3 weeks at about 40km/wk. Keep it up. Inspiring. Age 32, MAF HR 148
@runwithwoody 4 жыл бұрын
Thanks Ken-Scott, looks like you've made a great start with the MAF. Consistency is key, so good luck with it.
@georgeabraham5672 3 жыл бұрын
In 1 month? That's great
@HalfGuardMedia 2 жыл бұрын
I’m about to start and hope to get these types of results. Are you still doing MAF?
@Lance54689 4 жыл бұрын
I started trying MAF without a HR monitor, simply measuring my HR a few times during the run and using perceived exertion. This slowed me down quite a bit. Then I got a HR monitor and it slowed me down even more! Flat or downhill I was doing a pretty good job, but going up even a slight incline I had to slow down a lot.
@runwithwoody 4 жыл бұрын
That sounds about right Lance. Just be patient and keep plugging away with it and you will get faster on those uphills as your aerobic engine gets stronger.
@Lance54689 4 жыл бұрын
@@runwithwoody It already has! I'm pretty surprised at how quickly I'm seeing, and feeling improvement. I expected improvement jumps to take months, but it has been weeks. I'm also expecting the speed jumps to slow down over time, as I get faster, and that is fine as well. Improvements or not, I've never enjoyed jogging as much as I am now.
@NgoledgeTuition 4 жыл бұрын
I have no doubt you will hit sub 3 hrs again very soon.. it's only a 30sec/km faster split than your comfortable marathon you did 2 weeks ago...4:14 min/km pace is easy for you =).. Thanks for video, if the GC marathon does go ahead and is pushed back please update us on it in your coming video.. I will come out and support you =).. and hopefully next year I will join you.
@runwithwoody 4 жыл бұрын
Cheers Cycling Noob, still a long way to go, but making small inroads. Thanks for the vote of confidence and for watching the videos.
@MattOtxoa 4 жыл бұрын
Hello! I was wondering about, how did you run those intervals at MAF? Could you explain me more about them? Rest, number of repetitions, pace you were looking for... thanks
@runwithwoody 4 жыл бұрын
Hi Matt, lots of interest in this topic. I will make a video in the coming weeks about this and the speed work block I used.Thanks for watching and commenting. Check back soon.
@dc2090 2 жыл бұрын
also thinking about using MAF for base building....and ideally running a sub 3 hr marathon.
@runwithwoody 2 жыл бұрын
Hi DC, MAF is great for building a solid base.... long slow miles to really build a strong engine. Good luck with the assault on sub-3. ☺🏃♂️
@pavelseraphimov2904 4 жыл бұрын
Hi Niel, can you share a bit more on what "a four-week speed training block" is? Is there any link/book where I can read more on it?
@runwithwoody 4 жыл бұрын
Hi Pavel, had a few questions about the speed work block, so will put something together for the channel in the next few weeks. Look out for it. Thanks for watching.
@jayakumarj85 4 ай бұрын
I am a beginner and I have been running MAF for the last one month. Could you please guide on how to run under the MAF heart rate. My heart rate goes beyond my MAF heart rate even if I take 50 steps of running. Should I stop running when my heart rate reaches my MAF HR and start walking or should I stop running even before my HR reaches MAF HR?
@runwithwoody 4 ай бұрын
Hey mate, thanks for watching. I've had a few questions lately so I will do a Q and A video soon and will answer yours then.👍
@martinschneider6091 4 жыл бұрын
Can anyone confirm the bit about adding 10 to your hr if 60 or over? I've read it only once in my research on Maff, and not on anything written by Phil Maffetone himself. Just turned 60. Really big difference between 120 mhr and 130 mhr. Have also just turned the corner on, "screw this...I can't do this", to "alright, this is irritating, but starting to find a manageable slot where this could work...and it also just feels right". Great video and info mate 👍. I'm not a racer or higher level player... YET, but there is much to be gleaned from your journey for the average Joe. Wish list: More 60 and over runners sharing their experience with Maff, injuries, philosophy (on running), goals, etc etc.
@runwithwoody 4 жыл бұрын
Firstly, thanks for watching Martin. I too have seen the info about adding 10bpm to your hr if you are over 60. In fact, I think I saw it on one of Mark Allen's coaching videos. To me, it just makes sense to do it this way. I'm glad you are sticking with the low hr running, the benefits will come, just have to be patient. Good luck with it.
@martinschneider6091 4 жыл бұрын
Thanks for the prompt reply Neil. Keep up the good work. Was thinking about some things you said while running hills last night, and this. kzfaq.info/get/bejne/rpaWobqU2LGnYWw.html "See ya when I see ya mate.... Not if I see you first" God bless.
@joelouden6592 Жыл бұрын
My MAF "running" is 100% walking. I got so frustrated running 5 mph for 15 seconds and having to stop over and over again that I just walk, instead.
@runwithwoody Жыл бұрын
I understand completely. You could always ditch the MAF and just run for the sheer enjoyment.
@joelouden6592 Жыл бұрын
@@runwithwoody Problem is, when I run an easy 2 or 3 miles without oxygen debt my heart rate is 170 - 180+ which is dangerously high for a 58 year old. On my bike rides and strength training workouts I keep it around 120 - 140 without having to take rest breaks.
@karlherman4226 4 жыл бұрын
Great video mate, very inspiring. Iv been using Maff for about 4 months although I have strayed a little as iv been training with other people and found my pace to slow for them especially at the start as my heart rate always seems to want to go up high for the first 2 or 3 ks. If I keep it low at the beginning by stopping to walk after a while it seems to settle into around 128bpm I'm 50 so try and work between 125 and 135bpm. Quick question when you did you recent Marathon in 3hr 20 I think you said, did you stay in the Maff zone or did you push your self harder. If so what did you allow your heart rate to get up to. Cheers Karl
@runwithwoody 4 жыл бұрын
Hi Karl, thanks for the comment. It can be a slow process at first but stick with it and see where it leads. Try walking for a couple of minutes before you start a run to gradually increase the heart rate. I do this and then a couple of slowish Ks to ease in to the run. Running straight away will push the HR up quickly. On the marathon run, I just let the pace increase naturally, I didn't push at any stage, but the HR did rise above the MAF level late in the run, to be expected as fatigue sets in. Hope this helps.
@karlherman4226 4 жыл бұрын
@@runwithwoody Thanks for your reply, That sounds like a good idea ie, doing a fast walk to bring the heart rate up slowly i will definetly give that a try. Cheers
@carlstoakes6240 4 жыл бұрын
I really want this method to work for me. I'm also 53, and at the moment really cant understand how I can run or run/walk to a HR the same as yours. My HR is MUCH higher. A normal steady/easy run I'd be in the high 160s...
@runwithwoody 4 жыл бұрын
Hi Carl, keep your chin up. MAF isn't for everyone, but for us older runners it makes sense to follow principles like this. Not sure how long you been using MAF, but stick with it. I was six month in before I started to see real improvements. It's not easy, but patience and consistency are key with MAF. Good luck with your journey and watching the channel.
@carlstoakes6240 4 жыл бұрын
@@runwithwoody I'm only just starting in reality. Tried it before but got frustrated by the amount of walking necessary to try and stay near the HR limit. However, I'm determined to keep at it for the rest of 2020 with the lack of races about. Did you have to walk much at the outset, or were you able to sustain a slow jog?
@runwithwoody 4 жыл бұрын
Carl, I turned to MAF after a broken ankle. Started with walk /run for a few weeks, then slow running. It just takes time to really kick in. Stick at it
@rcaxe 3 жыл бұрын
trying for about six weeks, building mileage slowly. i’m 47 my maf is 133 +/-, this is around 9 min/mile for me over seven miles. i have seen a 10-20 sec/mile improvement esp in the second half of my long runs. am i on the right track? my goal is to improve 5k speed.
@runwithwoody 3 жыл бұрын
Hi Robert. That's a great improvement over a short period of time. Keep doing what you're doing and after a few months try to build in some speed sessions and they will really help your 5km time. ☺
@markwalsh6714 2 жыл бұрын
Well I’ve only got a 130 max bpm and my mpm is now 14.23 it’s so painfully slow but I suppose I have to trust this process
@runwithwoody 2 жыл бұрын
Patience Mark. Give it a few months, do a monthly MAF test to track your results month on month and then make a decision. Hope it works out for you.☺
@jamar959 2 жыл бұрын
Never heard of MAF until finding your video. Sounds very promising and can't wait to try it. My question is - I assume the method works for cycling too, right? Cheers.
@runwithwoody 2 жыл бұрын
Hi Jim, Apologies for taking so long to respond to your comment. Welcome to the channel. Plenty of stuff here about MAF. I haven't tried cycling using to MAF, but I have read where others have used it. If you give it a go, let me know how you get on. 👍☺
@L-xiv 3 жыл бұрын
My understanding of this method is that I should not exceed my MAFF (129) in order to see the benefits...and greetings from Tanzania!!
@runwithwoody 3 жыл бұрын
Hi Louis and welcome, you may be the first viewer from Tanzania. Your Maximum Aerobic Function (129) is the top of the range for building your aerobic capacity. According to the MAF method, if your breach this level and go higher you have entered the anaerobic range and are putting more stress on your body. You will see benefit sticking to your MAF level - for some runners improvement will be quicker thank for others. Good luck with it🙂
@ewaochnio4953 4 жыл бұрын
as I watch Your vlogs, and try to some MAFF for about 2 motnth I`m thinkig, that MAFF is about the milage - te longer, the better. Do You agree?
@runwithwoody 4 жыл бұрын
Hi Ewa, good luck with your MAF journey. MAF can allow you to run longer, but you can get results on low mileage. But obviously the longer you are exercising the greater motor you build. However, you must increase mileage slowly over time. Rushing in and clocking high mileage when you are not ready is fraught with danger. Hope that helps.
@ewaochnio4953 4 жыл бұрын
Hi, thanks for Yours advice. I do about 7 h/week, run 3 times /week , what gives me 50 km/week, and I suspected, that it is to low mileage to see results. My MAF pace i realy slow, 8:10 or even 8:30 min/km when is windy or some uphills. I notice olso , that when I eat low carb diet, my pace is slower and I feel complietly out of power...
@bigflat1238 4 жыл бұрын
I think I might bin this it’s just been frustrating
@runwithwoody 4 жыл бұрын
Don't give up Big Flat. It's bloody frustrating I know, but only now am I really starting to see the benefits.
@bigflat1238 4 жыл бұрын
Lol ,I am going to just do regular speed ,I have been off with injury month or so try to get some no injury running ,may consider in future
@bigflat1238 4 жыл бұрын
Team GBH ,hi I have binned maf ,back to just running and pretty happy,do u have any tips how to avoid injury ,one of the biggest lay offs I had was when I was initially stretching🤣
@themrturtletech Жыл бұрын
Hey what do you use to film while you are running?
@runwithwoody Жыл бұрын
Hey Doc, I have recently upgraded to the GoPro Hero Black 11.👍☺
@themrturtletech Жыл бұрын
@@runwithwoody Cool, thanks for the reply! Do you use a stick to hold the camera while you are running?
@runwithwoody Жыл бұрын
@@themrturtletech Yes
@OddMickel 4 жыл бұрын
MAF = Maximum Aerobic Function
@runwithwoody 4 жыл бұрын
Thanks Brandon.
@stubowie8760 4 жыл бұрын
I read if one is over 65 years old, you can add 10 bpm to your target HR, if you have been active and healthy. I am 66, and exercised all my life. I have started the MAF training for 2 weeks now, but I live in a very undulating area. This means lots of walking on the steep uphills, I have no choice - not due to unfitness, but the gradient of the long hills. I'm sticking to it, so lets see.
@runwithwoody 4 жыл бұрын
Hi Stu, I believe what you say to be correct. Not a lot you can do about the local terrain. Stick with it and I’m sure you will see some good results, plus those hills are going to make you stronger. Thanks for watching.
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