Maffetone Low HR Training After 838 Miles - Houston Marathon Race Predictions
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- Опубліковано 6 січ 2020
- I've been training with a maffetone style of low HR training for this entire Houston Marathon training block. And now that I'm ready for the taper, I thought it would be a good time to update.
2:00 what is maffetone
3:14 my maffetone pace progression
6:13 my maffetone speedwork
12:27 marathon race predictors
17:06 does maffetone work?
Other videos/sources referenced:
triathlon taren / @triathlontaren
floris gierman / florisgierman
low HR after 500 • Maffetone Low HR Train...
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The charity runner of the week is Thomas Conibere, who is running the London Marathon and raising money for the Meningitis Research Foundation.
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Here's the Metathon/Tanda split data you were after:
8 Weeks
-------
653 miles Total Distance
101:17 Total Time (hh:mm)
09:19/mile Avg Pace
07:27/mile Marathon Pace
03:15:24 Marathon Time
7 Weeks
-------
571 miles Total Distance
88:18 Total Time (hh:mm)
09:17/mile Avg Pace
07:26/mile Marathon Pace
03:14:53 Marathon Time
6 Weeks
-------
487 miles Total Distance
75:00 Total Time (hh:mm)
09:14/mile Avg Pace
07:25/mile Marathon Pace
03:14:32 Marathon Time
5 Weeks
-------
405 miles Total Distance
61:16 Total Time (hh:mm)
09:05/mile Avg Pace
07:20/mile Marathon Pace
03:12:15 Marathon Time
4 Weeks
-------
325 miles Total Distance
48:28 Total Time (hh:mm)
08:58/mile Avg Pace
07:16/mile Marathon Pace
03:10:32 Marathon Time
3 Weeks
-------
244 miles Total Distance
36:10 Total Time (hh:mm)
08:53/mile Avg Pace
07:13/mile Marathon Pace
03:09:16 Marathon Time
2 Weeks
-------
161 miles Total Distance
23:29 Total Time (hh:mm)
08:46/mile Avg Pace
07:10/mile Marathon Pace
03:08:04 Marathon Time
how did you do that?
@@kofuzi I built a spreadsheet to do it because Metathon couldn't.
I started using MAF this week! Thanks for the info and motivation, it’s great to finish each training feeling fresh
I like how much you like maffetone. It's better to be passionate about something, than do something you hate. I feel like maffetone is pushed for experienced runners, but it should be pushed for newer runners without a cardio base. Everyone goes out way too fast and think they need to push through the pain, when it's better to just chill and rack up the miles. We really need to get more people running!
i like it now. i hated it at first. i detested it for a long time. but now i'm running with lightness. it's been a journey.
I have enjoyed watching your low heart rate training progression and hope you reach your goal in Houston. I am considering this type of training myself. Great video!
Really interesting seeing your progression and seeing how you've been watching Floris and Taren too! Think you're gonna smash it in Houston. Rooting for you.
they've been very helpful to watch
Yesterday I've watched some of the old videos you have uploaded to your channel.
It's amazing, not even four years later, you look much healthier, younger and happyer! 💪
Keep it up.
Wish you all the best for Huston and that you have fun running for the future... Cheers
Thanks so much!
I was waiting for this update. Thanks Mike
i hope you enjoy the video
Thanks for the update. I am less than 2 months into my LHR journey. It is going well and my MAF tests have proven to show progress. I will continue this for my running going forward(only about 15-20 mi a week). I am doing a variation since I am doing Aquabike too. All of my runs are at LHR but I am doing swims (without heart rate) and in cycling I do one Zone 2 longer ride, one Zone 3 longer ride, one power building interval ride, and one short Zone 2(with the dog). I did think about your Disney cruise run today because I went to Beaufort SC to run a 10k so I could post a time to get into a corral for the Disney Star Wars Half Marathon in April. I had a goal of 50 min just to give a time but since this was the first run race since knee surgery in 2018 I was not sure what would happen. I started way too fast and only got a 52:07 ... BUT ... only about 7 people came to the 10k race so for the first time in my life I won a run race. I think this was even better because the 50 would have been great but to actually be the overall winner of a 10k is awesome to me(a 52 year old man who gave up triathlon 2 years ago because of knee issues). Anyway ... great job again!
Always great info! Always love your delivery! Thank You 🙏!
thanks for watching!
I really enjoyed this video. I’m also excited for you. You’ve got this!
I’m glad you enjoyed!
Glad to see your progress with MAF. I’m loving MAF so far. Increasing volume. Less soreness overall. Paces starting to come down. Can’t wait to see how you do in Huston. So excited for you. Cheers.
i'm excited too.
Nice video! Nice shirt! Doing the Maffetone method as well and it works great for me. Did 28k today at 9.30/mile and feel better than ever. My Marathon is coming up at the beginning of March in Yancheng/China, so I still have lots of time to build my aerobic base. Good on you with the high mileage weeks. Good luck in Houston!
Loving your attitude coming into Houston! And we could all learn to run slower, better, so even though I'm not doing Maffetone, I am playing around with taking my easy days much easier. Good to hear your experience!
Thanks for watching!
Really keen to see your Houston result due to the different approach in training of quantity vs quality. Best of luck in Houston and hope you'll smash your target 👍👍
Great review Kofuzi. Love your channel and the way you deliver your message. In terms of MAF running I am convinced this only really works if you live in a flat area. I literally have hills everywhere around me and it’s impossible and a pain to run to an MAF heart rate!
I practice it even when climbing mountains. I just walk (even slowly) when climbing
Thank you. Good luck in Houston!
thanks!
Thanks Michael! Hope all goes well for you in Houston!
thanks, Eric!
Well done! All the best for Houston! I hope you get the RW prediction!
Wouldn’t that be great!
awesome video, learned a lot
congrats on your progress and good luck for your race!
thank you!
"the number is gonna be, what the number's gonna be"
tahnks for this video and looking forward to hearing how the race went
Great update Michael and nice improvements! Glad you’ve been able to find enjoyment in slowing down your training intensity during your base building period. You have put in consistent high training volume, well done! Shaving off almost a minute per mile at the same heart rate is impressive. Re what HR to race at, one thought here is to look at a few of your long runs that included some higher intensity miles and being honest with yourself about how you felt at the different higher heart rates of for example 160-165. How controlled was your breathing, your running form, how relaxed can you run at different heart rates. Also, is that an intensity level you feel you could maintain with reasonable effort, without having to push too hard either.
As you know, a marathon doesn’t start until mile 20 / 32km in. Therefore allowing your heart rate to gradually increase can be helpful as well, as the cardiac drift happens over time.
Race nerves and excitement can elevate your heart rate as well, especially in the early stages of a race, just something to keep in mind. Adjusting your intensity / pace accordingly will be helpful to hold back early on, to finish strong.
Enjoy your taper and have fun out there on race day! Cheers
Agree with Floris here about your HR drifting up. I've trained with MAF and ran a 2:56 with even splits, but HR started at low 140s and was high 160s by the end. Don't race by HR. Use pace. If you start of at 165 can you see yourself being able to maintain 185 at the end???
@@peterbartolomy346 isn't racing at pace contradictory to maffetone method? Also, i recall a guest on Floris video saying at Chicago that he ran on HR as the GPS does not work within the skyscrapers, so to run at pace would not make sense if your watch is not working with correct pace?
@@PoetWithPace I used the STRYD power meter which was very helpful with lack of GPS. I knew what "range" of power I would need to achieve marathon pace.... didn't use GPS at all.
@@cebukid70 good to hear. I heard of one runner throwing away her Garmin at mile 12 during Chicago
@@PoetWithPace wow..lol. That's a little excessive. She probably threw away a perfectly good Garmin. You're better off hitting the lap button every mile marker and just leaving your screen on the timer mode....that was Plan B for me
just enjoy the race. goodluck kofuzi!
Top notch analysis as always 👊 enjoy the taper 🧘🏻♂️
thanks so much!
Thanks Michael, when you first started doing videos on maf training I didn’t like the sound of it, but after applying some of the methods I think my running has improved, good luck with the Houston Marathon, have fun 👍💃🏃🏼👏🤔
no one likes the sound of it at first.
i'm glad you've found that it's working for you
so encouraging. thank you!!
You’re gonna crush it! Since u incorporated in speed work, and a periodiized approach leading into the race, I don’t think it’s really accurate to say it’s truly MAF right? I love the idea of doing easy days easy and having a specific purpose for every workout. And the insane jump in mileage injury free is quite impressive and probably is enabled by running at MAF speeds, can’t wait to see your goals achieved! GodSpeed from a long time viewer/fan and student of yours!
Good luck in Houston! Can’t wait to see results of MAF training. I’m 5 weeks in to that style of training while training for Tokyo. I’m only going to have 13 weeks of marathon training but really haven’t taken time off since running NYC Marathon and Philly Marathon a few weeks after. Not sure what to expect but MAF training definitely taught me what an easy run should be. Keep up the great work!
i came to this right off of the chicago marathon. it wasn't ideal, but i wasn't going to wait for an ideal time
I kept avoiding your Maffetone vids on my feed, as I thought slow running would be boring topic, but as always great job Ko and now you have me thinking and planning ahead to my next marathon block, Im just about to start tapering for Seville Feb 2024 lol
Good luck in Seville!
Looking forward to seeing your great results in Houston.
It’ll be an interesting day
Best of luck in Houston! The combination of the higher mileage and the low HR training will serve you well come race day. Be smart in your taper, and remember that on race day it all comes down to just two things; execution and nutrition. Personally I think you are going to rock it. 3:05 +/- 3 is very achievable as long as you manage your pace and nutrition well.
Looking forward to seeing your results! I hope the weather is good!
me too! thanks!
@@kofuzi I was just down there last week visiting family and ran around Memorial Park. Was in the 60s so hopefully it'll stay down for a few more weeks.
Great review! I've been using MAF since August and many of your findings line up with what I've seen for myself. For me, as a 50 year old and right at 2 years running, learning how to run easy and have a solid definition for what that means has been tremendous. I had way to many injuries the first 18 months and my doctor agreed I was trying way to hard to be a 30 year old; the body changes but the mind doesn't :-)
low hr training definitely gives you lots of happy miles
Man what a journey 838 miles! I have been waiting for this summary of the low heart training. I'm considering giving it a try after my marathon in 2 weeks! about the race predicator I found all of the ones you mentioned are far from accuret ( slower than my PR) I average about 5:15 km/min and average about 83 km for the last 16 weeks. I got the most realistic time from this website -chicago endurance sports race time predicator.
I will run Houston too and hope to see you personally there.
Good luck!
Good luck in Houston!!
Love your review and your shirt "non elite" :-)
thanks! it usually gets a lot of weird looks
@@kofuzi brilliant i love it too, all the best for Houston (2:59) iam doing LHR as well and i feel great
Best of luck at Houston!
For what it's worth you seem more "at peace" with yourself and your training leading up to Houston VS when you were leading up to Chicago. Running in a way that makes you happy and gives you satisfaction might be the key to getting the most out of your potential!
I have trained based on HR for years and it's a simple thing that has worked for me. You will do great @ Houston!
That’s awesome!
Good luck to you in Houston.
I feel like I’ve run most of these miles! Great work Michael. You’ll smash it I’m sure 👍🏻
Thanks for running with me!
This is really awesome to see! Thanks! I just started MAF training as a New Years Resolution. It's been rough lol. I thought 9-10 min/mile was an easy effort for me, but I've got to take a ton of walking breaks just to keep my heart rate low enough. Now I'm around 14 min/mile. The funny part is that I'll probably post a 40 mile week this week and feel completely fresh (I would have been pretty beat up from that in the past). I'm registered for the Virginia marathon in May, and already am getting a bit nervous about the training based on what I'm experiencing now. My goal is 3:30 (my PR is 3:26), but I can't imagine how that's possible with MAF at this point!
hang in there. it's so rough at the outset. it gets better.
make sure you've got good HR monitoring equipment. and stick with it.
@@kofuzi Thanks! Yeah I believe in it. I also started a little before the 1st to make sure all the HR stuff is worked out and sync'd up and stuff.
Rooting for you brother
thank so much! i appreciate that.
Good luck with the marathon! You will smash it!!! I started mine at 155bpm by the end I was at 170bpm same pace. No wall just a slightly slowed down at km 40-42.
Great to hear!
Good luck for Houston. I have been doing mostly low HR for a couple of months (nowhere near as much distance as you, as not training for a marathon right now), and interestingly I have done PBs for 5k, 10k and done well on a %ile basis on a recent race, without really training for those paces! I think the lower toll on the body is helping me mostly.
Seem right for you to have fun 👍🏻 any sistem you use takes hard work and consistent 🇵🇷
Woohoo good luck man!
thanks for watching!
great vid!!!!!!
I really like the idea of this - I think for right now this may work for me - the number seems to be so low for me at 50. I think I need a HR strap for it though as I am not sure the wrist one is 100% reliable but interesting. The way I feel with all of the issues this year is I think the majority of the first half of this year is going to be base building miles - getting some more of the fire back and slowly but surely building back.
With regards to your predictor and a lot of the buildup - I think that that final one is closer to your actual fitness level - I think you last race was more of an aberration and this back to basics high volume will really pan out well. Looking forward to seeing you crush this one man. It took me around 7-8 races to figure out how to run and train the marathon for me - its a very personal thing. I feel you should have a quiet confidence on this attempt and go get it. Best of luck and will for sure be watching...
Kurt Steege wrist is useless get a proper one.
BRO! I thought you were in your twenties hahaha. MAD!
haha glad I'm not the only one.
Asian don’t raisin, and black don’t crack.
Yep I though early 30s. Crazy
Thanks for the much anticipated update Mike. As usual... a lot of good honest info there.
I have been inspired to try out low HR training as well. Started in mid Dec. 2019... after coming off a 2 weeks break from a marathon end of Nov 2019.
As I’m doing all Low HR, while easing back into running again... my VO2 max according to my garmin has been steadily declining. Understandable since I did no running for 2 weeks, and still slowly easing back to my last training mileage. Am wondering if you had experienced that or not?
In any case... all the best for Houston. Don’t overthink it... just enjoy it dude. The hay is in the barn!!! 😊
Cheers! 🍻
i didn't look at any extrapolated VO2 max figures
Thats really impressive.. One thing I would like to know.. Do you give attention to the cadence..? When you started out on low HR what was the cadence and now, did it change substantially..?
Thank you for the updates, as well as all of the other great content you produce. From what I'm getting from your videos, Maffetone works best for high mileage/every day runners because it "puts a lid" on the easy days, which allows you to run more miles, causing overall improvement. Would low heart rate training be beneficial for low-mileage runner that only run 3 or 4 days a week?
Good luck @Kofuzi ! To me Low HR training is about effort control, and to minimize strain on my body and ensure I have energy left at the end.. My last marathon I ran at 150-155 beats/min throughout and was never close to bonking, did almost no carbs while running (a half banana and a piece of awesome watermelon) and did a 26 min PB. (My Maff target HR is is 136). Seems around 10-15 beats higher than your gaff HR is ideal for racing, and if you have it in you to push as hard as you can the last 5k's of the marathon..
Good luck in Houston!
thanks!
Seems to be pretty productive turnout so far on the low HR training. I think the main reason it works well is it puts a number on "making your easy miles easy". you're running a minute per mile faster at the same HR than where you started... awesome :)
the progress seemed nonexistent and then suddenly i saw results. it's been a weird ride.
Nice shirt! Church of the Sunday long run
bring your tithes
Hi! My experience.....Beyond the improvement on pace/bpm etc my reward has been to feel again the joy of running getting rid of all the stress of struggling for pace. Then you insert quality training sessions etc but a complete different approach for me...
after the initial but substantial frustration of learning to run this way, i will agree that running has been very enjoyable
Hector Great reply! Brought me back to reality and why I’m actually doing all of this running in a very Zen way! 👍
Awesome journey. Thanks for sharing. I think i need to be a bit fitter to try low heart rate training. Good luck in Houston.
Off topic: Did you see the launch of the Insta360 R. Looks pretty dope if you ask me.
i've heard about it, but i hadn't seen the launch
It's going to be really interesting to see how you do! The common sentiment is that it takes the body about 6 weeks to start to adapt to new physiological stimulus, so you're well past that.
I have great curiosity for what is going to happen
I think the problem a lot of people have with MAF is not that it doesn’t work, it’s that it leave too much on the table e.g. event specificity, top end speed, fun.
The beauty of MAF is that it’s simple and straightforward, so it takes away the stress and mental fatigue from planning and tracking progress, and by limiting the intensity it allows you to get in a lot of volume without worry of injuries. It’s kind of like how cutting added sugar is generally a good advice but not without asterisks.
One would think that it’ll be a bad fit for someone who can’t help but obsess over data a little, even knowing the MAF number is arbitrary, and trying to BQ. So it’s really interesting to hear that you not only find MAF effective but also enjoyable. Is it exactly how it forces you to just chill and enjoy the run?
And good luck with Houston!
Perhaps
Don't look at the numbers too much. Just go with it! Also love the Ben Barrows shirt 👍
it'll be an interesting ride
Hi. Great report! I really like seeing such a serious analysis of MAF implementation.
So, do I understand well that you use your calculated aerobic heart rate (180-40+5=145) as max and that you average heart rate is about 4 bpm below that: about 141, in your case?
Enjoy watching your progression. I can feel the passion for the numbers :D
However, I am still not convinced on the MAF zones bit ;)
I will still continue to use the Max HR test via treadmill to workout my HR zones.
For those curious what Treadmill Protocol I use,
Requirements: HR monitor, Treadmill that can go up to 18 or 20 kph with 0.5 kph incremental increase (maybe 15 kph with 1 kph increase is fine for those who are untrained athletes)
Protocol:
15-20 mins warm-up at and easy all-day pace
Start at 6 kph (or whatever is your easy all-day pace is above as it could be higher or lower than 6 kph)
Every 15 seconds increase your speed by 0.5 (equivalent to 1 kph increase per 30 sec)
Repeat until you reach your failure point, or until the max speed of the treadmill.
If you reach the max speed of your treadmill then try to hold this for as long as you can to induce your max heart rate.
If you use a different increase in speed for the test just make sure to do the same for your next test onwards to make the results comparable.
Speed Ramp up variations don't matter as long as you can reach your max in the end without it taking too long that your muscles fatigue before your heart does.
Bonus if you finish your test below the max speed of your treadmill. You can use the final speed before failure as sprint intervals for some 30s on / 30 s off interval training with 30 seconds at a sprint pace and 30 seconds at Zone 1 pace. For the speed work.
what i like about maffetone is that it avoids things like failure point or max speed. they have the illusion of objectivity but i think are quite malleable. they're not so malleable that it would bother me, but i think they are malleable enough that it should bother someone who rejects maffetone for a treadmill protocol and running on percentages of a max HR.
but ultimately, it gives definition to levels of effort that adapt over time as the individual progresses, and to me, that is the point.
Thank you so much for your enthusiasm and for the advices you give, very helpful! I am about to start the Maf training method, and obviously I wanna get a running watch, essential to run slow, the problem is that I can’t really decide which one…I don’t wanna spend too much but I would say with a strap no more than 300 euros…any suggestions? I was going for the polar pacer pro with the straps…but I am not sure about the gps tracking accuracy in there…I have seen your videos regarding that already…can you help me please?
Thank you again
Hi pal, great reviews! But it will be marvelous if can display more information in km on the screen. I'm pretty bad in calculating miles 🤣
LOL I've just started doing MAF training a little over a month and IT IS MADDENING but I'm seeing and feeling positive results...
Hey man, been following your progress and wish you well in Houston. Your pace progression over your mile repeats (since start of Dec) would suggest that this training is absolutely working for you. However, some of that December increase is probably due to conditioning at faster paces rather than the HR training itself as a month is probably too short to see those kind of improvements for HR training. Either way, it's working! If you kept up the base phase as a regular training block for an extended period (post Houston) then tacked on faster race-pace/HR specific stuff 8 weeks out from your next marathon then you'd likely see a major marathon PR.
I agree with the general idea of Maffetone but think his is a limited translation of what HR-based running can do for you. The biggest weakness is the age-based method of calculating HR zones. This should really be done by calculating your HR reserve (max minus min HR) then calculating your zones from that (where you'd physically determine your max HR in a particular type of intense workout). A second weakness is that he doesn't incorporate anything greater than easy pace running in the base phase. I think that once you've established good weekly mileage, you can sprinkle in some regular faster stuff as part of the base. Specifically, one 'steady' 60-75 min run (for you that would be around 155bpm) and one 60 min 'marathon effort' per week (prob around 165 bpm for you).
So this style of training incorporates mostly low HR (ie never exceeding lactate threshold) but more vigorous than Maffetone. It's a base training style that can be continued all year round then maybe change it up slightly 8 weeks prior to a race. It's based on the Lydiard training philosophy and was popularized on the LetsRun message boards by a guy called 'Hadd'. His training over many postings has been condensed into this PDF: www.angio.net/personal/run/hadd.pdf
I followed the Hadd method over a 3 month base building block a few years and it was the best I've ever run - that is, best pace for a given effort, while absorbing lots of weekly mileage and not getting injured. The beauty of this approach is that you're running some miles at greater than easy pace (75 min 155bpm; 60 min 165bpm) each week but it's not enough to get you close to overtraining so you can absorb larger amounts of miles and hopefully get super strong in the process. He also incorporated 'strides' at the end of at least two easy runs per week. These are sets of 10 sec sprints where your HR never gets over lactate threshold (as 10 sec isn't long enough) and importantly, the high pace works to greatly improve running economy, which is especially important as you're running the majority of your weekly miles at a slow pace. I've been away from running for a few years and now intend to use the Hadd method to get back running efficiently and hopefully without injury. It could be something that could work for you now that you're stronger from your Maffetone experience.
One last comment - You may have noticed that towards then end of a long run (ie 2 h or more) your HR creeps up gradually, even though your perceived effort remains the same. This is a well-known phenomenon and is due to less efficient heat dissipation towards the end of longer sessions. The higher HR doesn't mean your heart is actually working harder and you can effectively increase the window of your marathon HR zone as the race progresses due to this effect. That is, marathon HR might be 165bpm starting out but would drift up to 170bpm towards the end of the race as you heat up. You probably know about this 'HR drift' effect but I thought I'd point if out anyway just in case. www.polar.com/blog/cardiac-drift-effect-on-training/
Good luck in Houston!
I agree that the MP “easiness” is due to running fast, not maffetone. But in the finishing stages of a marathon training block, I’m not looking to build cardiac and low twitch strength. I have hat I have. I now just have gone that base of miles into a fine edge.
I like that maffetone keeps it only easy for a long time, for a variety of reasons. It might not be the most theoretically effective, but from a practical perspective, I think it may be more empirically effective.
@@kofuzi I hear ya. Have a read of that Hadd link though...you may find something useful in there for the next training cycle. I'm looking forward to getting back into that training style myself. Good luck in Houston.
I'm about 2 months in to maffetone training and just looked at metathon for the first time. It predicts me to be 30 minutes slower than 8 weeks ago. I'm not planning to run a marathon anytime soon, so just an interesting result.
Great video thanks, did you stop the gym work you were doing??
Nice! With that kind of base mileage alone, it seems your running strength is at a very high level, albeit maybe at expense of leg turnover. In that regard, I was wondering if strides at end of runs could solve that issue for people who are like you just starting out with the Maffatone method. The way these were described to me were 50-80m controlled sprints with plenty of rest in between not meant for cardio, but strictly for leg tturnover.at the very least, you won't have any issues with the distance, which is a nice boat to be in!
We are shooting for about the same pace. I plan on using the 3:05 pace group and hanging in there. May see you out there. Have Fun!!
That’s about where I’ll be lining up
Cool to see you're wearing the Ben Barrows shirt lol
I'm loving your unbias gear reviews. Would you have any interest in me sending you one of our RoosterWrap cell phone safety harnesses to test. We are a new product and the minimal design seems to be a big hit with local runners and kayak fisherman. Thanks.
Maybe I missed something. You refer to "my maffetone speedwork". Was this speedwork part of some maffetone plan? How and where did you come up with the idea to do the specific speed training workouts you did?
Great video and timely for me as I’m just starting a MAF block for the marathon I’m running in April. I knocked out a 9 miler at the weekend and running at the slower speed to keep my heart rate down has battered my calves. Can I ask if you found the same when you first started out? Keep up the great work and good luck from the UK.
I didn’t notice any issues with my calves, but you run differently at different paces, so that may explain it
Thanks for the reply, I suppose I meant aches in general but perhaps I should have said that ha! I think running slower is highlighting my form issues but I might be left of the middle?!Thanks again for the video it really came at the right time as I’m 4 runs in to this maf block and I’m determined to stick with it!
I also had problems to keep my MAF HR and was often too high (mostly because of the elevation gain on my track and the delay on the HR response) . I recently bought the Stryd footpod to be able to stay below the max MAF HR and it's working great. If I keep my power level,no matter if going up or downhill, my HR rarely goes to high.
Cool Kofuzi! I think you are finding a niche in longer distance running... maybe going for ultas?
Eventually, but there’s still a lot of work left to do on the roads
Good Job! You may need to be with us in Corall A for your speed and stamina. Make sure to bring extra salt tabs or electrolytes. It's alleged to be low 50's at the start but humidity/dew point will be a factor. Are you going to the expo friday or saturday?
I’ll be going Friday I think
Great update! I've been interested to hear your thoughts on adding in your speed work into your low HR training plan. I've been doing the low HR training plan for 8 weeks now with respect to my running only (triathlete) and my coach is completely against it. But like you, I'm seeing my body responding in really positive ways to running more efficiently. I think a big challenge for me in the past has been I've never run my easy runs as 'easy'. Always pushing so I've never given the aerobic engine a chance to build. Now it is. Really looking forward to seeing how your race goes in two weeks. Enjoy the taper!
is your coach a running coach or a triathlon coach? i feel like this style is much more accepted in the triathlon world, but i could be way off. i've only met three or four triathletes in my life.
That seems odd that a tri coach would be against high volume aerobic work, maybe unless its a sprint distance specific plan. A 70.3 is going to be a longer duration effort than a marathon so you'd think that'd lend towards building a larger aerobic base, at least for the run. Swim and bike are easier to recover from and are less injury prone so you can get away with a larger portion of quality.
Where can I get this methafone training plan
@@kofuzi, generally I would say yes my coach who is both a runner and triathlete (has done Boston Marathon and Kona Ironman multiple times) is a believer of the zone 2 or aerobic intensity training. What he is against is the thought that ALL training should be at this level and he has real problems with the arbitrary hr determination of 180 - age +/- subjective variables. He would be more inclined to be go by perceived exertions which I have a problem with because I'm like you and like numbers. Give me numbers. Analysis paralysis!
I like the approach because it forces me to stay focused on the hr, not in how fast I can get the slow run done and say it was easy but be suffering for the next 3 days.
@@GarbageLegs, I would say he subscribes more to the 80/20 endurance training plan. He believes that your body needs to be trained both for the aerobic and anaerobic intensities that will be experienced. But yes, the majority of his plans are aerobic base building. It's the methodology of MAF that he has a problem with.
Great progress, are you doing any strength/cross training for Houston?
Not anymore. I was early on though
Are you bringing your GoPro on the course in Houston? Have you thought about bringing that micro camera, that Seth had in NY?
i'll be smuggling in the gopro. i don't like the insta360 go. it's too small. i never know if i'm capturing 120 fps or 30 fps. and that's a problem for me.
I struggle to see why you are so positive about Maff. As far as I can see THE result you have at this moment is that you have become a more efficient runner at heartrate 140-145. But then again, if you have spent 800 miles in that range, it would have been weird if there had not been an improvement. I do realise that it must be a very pleasant experience to be able to run 11 miles per week more than before. I wish you all the luck in Houston! (based on 1.27 my prediction is 3:06..)
i appreciate your comment. what i have is not much. what i started out with was not much.
i make do with what i have. and i am happy
Hey Michael. Another update on my low HRZ training, and I'm really surprised at how our journeys have paralleled. As your know, I ran Chicago Marathon in 2:53, had two weeks off from running, and have been building up mileage from there. This week I'm on track to do 150 km's (93 miles), my biggest mileage ever, with 138 km's (85 miles) last week, my most miles ever run at the time, and the week before 131 km's (81 miles), and again the most miles I've ever run in a week. Since Chicago I've now run 1,039 km's (645 miles), so I've done less miles than you overall. I should reach my first ever 100 mile week in 3 weeks (Adaption week next with a volume drop of 40%, then a build again to this weeks volume (150 km's or 93 miles) and then hopefully my first every 100 mile week. I'm not doing Maffetone, but I am running everything in HRZ 2, and I have 7 custom zones that my Coach Eric Orton has predetermined from a 1 mile and a 20 minute as fast as you can Tests. My first HRZ 2 workout in this block (HRZ 2 is 132-142 bpm) was at a 5:17 min/km pace @ 144 bpm average, and then today (Week 11, 4:41 min/km @ 139 bpm average for 21.76 km's (13.5 miles). Every workout has targeted HRZ 2, and I'm feeling amazing running 7 days a week with no rest days. I am constantly surprised by how fresh my legs feel, even after 48 days straight of running with no days off. I'll probably start introducing speed workouts within the next 3 weeks, as I have 15 weeks until London Marathon. Best of luck with Houston. And in regards to the calculators, I always ignore them and shoot for my goal:)
What exactly was the pace at your first run of the block?
@@user-rl3ef4ju9k Sorry Arttu, the times were missing for some reason. I've updated the above comment, but the first weeks runs averaged a 5:17 min/km pace.
Looking very promising. Perhaps an average of the 4 predictors?
I'm very keen on running to HR but at 52 my MAF be is only 133, and I simply don't think I can run/jog at that low intensity. I would need to try it to see. But seeing as my HR is usually in the 150-160/170 even range I'm sure I'll be walking for weeks!
i did a lot of walking. i still walk on occasion
Thanks so much for doing this Maffetone summary! I looks like you have made tremendously strides. I am seriously considering using this methodology for one of my upcoming training blocks. I have watched a number of the Floris Gierman videos too. I notice that you used a Polar app to track your mileage. Did you mainly use a chest strap with an app such as Strava or mainly the Polar device with an optical HR sensor?
my chest strap and arm sensors were nearly identical and i personally consider them interchangeable.
i've also tried numerous wrist optical sensors and i consider them all equally unreliable for running
@@kofuzi thank you! So, just to clarify, you would consider chest or arm sensors equally reliable, but optical wrist not as much?
for my purposes, yes.
@@kofuzi awesome thanks! Hope you finish under 3:05, or even sub-3, for that matter. Good luck!
Sir I are inspirational personality for people like me. Who wanna beginner in running
Interested to give this Maf training a try but dont have a smartwatch. can i just buy a heart rate chest strap and pair it to my samsung s9+?
Soo interesting thanks.Have had similar results like you and also running a marathon in 2 weeks.Please tell me about your taper......not sure what to do?Goodluck!!
i'll talk about it tomorrow, although it's pretty arbitrary
Really interesting stuff. I have just started to read 80/20 which I think it’s a similar methodology. Do you feel less fatigued even with the increased mileage?
My understanding of polarized training derives largely from that book.
I still think my harder workouts need to be harder, but there will be time for that later
So what’s your resting heart rate? Has it gotten lower since you began low HR training?
Gotta have a little faith! Are you gonna go for the sub3 or are you going to run by feel?
Congrats on finding your best way to train yet. The results will come.
hoping that running by feel gets me to the 3 hour mark
I just started this style. So you would run 7 days a week on average with zero weight training?
Great video! When will be your next sub 3 attempt?
Houston
I’m curious how you got the page on Strava that shows ‘Display elevate extended stats’. I don’t see that on my feed, and I have premium. All the best for Houston!
it's a separate extension you can sign up, for free.
Hi, Im so pleased you stuck with it. Please taper properly so your fresh as a daisy on the start line and all those miles of training will kick in on the day and make it feel almost too easy. Just try not to go off too fast at the start cos the last 10km will likely still be hard but I'm sure you are going to feel awesome on the day and hopefully break that 3 hours..
whatever the number, i'm just hoping to feel awesome on the day
That's cool that your not over focused on the time.If your anything like I was then you will be amazed at how easy it feels at least till halfway. The second half gradually got harder and the last 10 and 5kms were pretty hard work even though I was able to run them faster than the rest of the race but I always knew that I had the miles in the bank so never panicked and just dug in. I never broke into heavy breathing once, it was just my legs started burning by the end cos my longest training run was around 35km at 4.45km pace and race pace was more around 4.20km so I guess that's pretty normal due to the increase in distance and pace for the actual race. Anyway, I would have been happy with a sub 3:30.00 but felt so good on the day I finished in 3:03:30 so probably the same kind of area your going to be. I was taking a saltstick electrolyte capsule and an energy gel every half an hour too which I think helped keep my energy levels up or at the very least maybe worked as a placebo. Long message anyway, just want to wish you good luck and an enjoyable race
Could you please share the Links to the race predictors that you used? Thanks
Since I started swimming open water 2-3 times a week my avg running HR went down by 25-30 which is amazing. If you want to lower it I recommend swimming, particularly open water.
May I know what you are using sports camera in this video? Looks so great !
it's in the description