MAF Links and Resources

Links and Resources for Maffetone Method

Below are some of the links I've found useful to help explain MAF and learn more regarding it - this list will continue to grow as


Maffetone Method - http://philmaffetone.com/what-is-the-maffetone-method/

180 Formula - http://philmaffetone.com/180-formula/

The book from my Google Drive

- https://drive.google.com/file/d/0B4fEoP8sweWedmdvbG5RenBLemM/edit?usp=docslist_api

Two Week Test 

There are a few links regarding the TWT they have comments regarding food types and answer a lot of questions

http://philmaffetone.com/2-week-test/

http://www.drgangemi.com/healthtopics/diets/carbintolerancetwoweek/

http://sock-doc.com/carbs_insulin/

Podcasts

Below is a list of podcasts I've found useful regarding MAF discussion

Endurance Planet 

Taken from the website

Endurance Planet is the premiere online destination for runners, cyclists, swimmers, triathletes, and adventure racers who want inspiration and education from podcasts, videos, articles and products to fuel their endurance passion. The show is owned and hosted by Tawnee Prazak, MS, CSCS

It has tons of information on MAF and interviews with Dr Maffetone and Mark Allen and questions from athletes and coaches

http://www.enduranceplanet.com/tag/maf/ 

iTunes - https://itunes.apple.com/gb/podcast/endurance-planet/id73330188?mt=2


 >> Search for Maffetone to find those with Dr. Maffetone as a guest. (They are also cross-listed on the Maffetone website.) These are VERY helpful in assimilating the concepts.


Special notes:
   > The two 2-hour episode featuring Dr. Maffetone and Dr. Tim Noakes is outstanding!

   > Other episodes with Dr. Noakes are complementary to Maffetone training and delve into his Central Governor (brain) theory, low-carb diets, and hydration.

   > ATC (Ask The Coach) 199: 'What You Need This Offseason' does not feature Dr Maffetone but it discusses when to move from MAF base-building phase in the off season to higher intensity training. This is a common question among Maffetone followers.

Primal Endurance

Taken from the website

Welcome to The Primal Endurance Podcast, where we challenge the ineffective, overly stressful conventional approach to endurance training and provide a refreshing, sensible, healthy, fun alternative. Going primal frees you from carbohydrate dependency and turns you into a fat burning beast! Enjoy interviews from elite athletes, coaches, authors and scientists on the cutting edge of endurance training and performance.

iTunes - https://itunes.apple.com/gb/podcast/the-primal-endurance-podcast/id996260187?mt=2

 >> This podcast for endurance athletes is affiliated with Mark Sisson's Primal Blueprint website and Primal low-carb nutrition.

 >> Search for Maffetone to find podcasts with Dr. Maffetone as the guest, or otherss directy related to the Maffetone Method and training at the Maximum Aerobic Function (MAF) heart rate.

 >> Another interesting one (this won't come up in a Maffetone search): #29, triathlete Graeme Turner, who primed his body for a 70.3 with no fuel, only amino acids.  

Blogs

A couple of blogs from members of the group

http://www.miguelrunner.com/maf-test-30-day-results/

http://www.flotography.com/


Special Thanks to Darla Fiztpatrick the information she has contributed is noted in red text



ONLINE ARTICLES

Listen to your Heart: Tips for Navigating Heart Rate Training
  Nov 11, 2015 iRunFar.com post by Joe Uhan, physical therapist and successful ultrarunner:

  http://www.irunfar.com/2015/11/listen-to-your-heart-tips-for-navigating-heart-rate-training.html


The Runner's Battle: Speed vs. Aerobic Endurance

  Jan 7, 2014 post on Competitor.com by Jeff Gaudette. First sentence: "Speed is rarely the limiting factor in how fast you can race, even for a distance as 'short' as the 5K."

  This article explains why a strong aerobic base is critical for improving race results.

  http://running.competitor.com/2014/01/training/the-runners-battle-speed-vs-aerobic-endurance_44036


Train Slow, Race Fast:  Transform your running with heart-rate training

  July 1, 2015 article on trailrunnermag.com by Yitka Winn. This article includes real examples from ultrarunners who saw huge increases in performance after spending a lot of time on aerobic base-building.

  http://trailrunnermag.com/training/training-plans/1901-heart-rate-training-train-slow-race-fast


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VIDEOS

Run For Your Life: At a Comfortable Pace, and Not Too Far

  TEDx talk by research cardiologist and avid athlete Dr. James O'Keefe. This describes the kind of heart damage that can occur by exercising too much / too hard.

  https://www.youtube.com/watch?v=Y6U728AZnV0

Dr. Timothy Noakes: Medical Aspects of the Low-Carbohydrate Lifestyle\

  I have shared this video with several friends. It explains why carbs and the insulin response they trigger (not fat or calories) are so harmful. He shares some interesting background information and research results.

  https://www.youtube.com/watch?v=fL5-9ZxamXc





 

My MAF Journey

MAF Test Progress

So I started the Maffetone Method in October 2014 until Febuary 2015

Links are below

For me it was

180 - 27 (at the time) 153bpm and minus 5 due to diminishing race results = 148bpm

Note - I later changed the 148bpm back to 153bpm the reason for this was my 10k times I based my diminishing results on were 1hr 4 mins (2013) and 1hr 5 mins (2014) and I didn't think it was drastic enough for a 5bpm drop

Below are 4 of my MAF Tests from the period

So as you can see there is a big change from start to finish my last test in Jan was over 2 mins faster than the first one in Oct - combining the warm up and cool do with the 5 mile run didn't help either

I'm getting round to the data side and % increase/decrease etc I like my data it's just getting the time to geek out

MAF Revisited

So I dropped back into MAF after 4 months out during that time I spent time with my running club doing speed sessions 55 min 10Ks, Intervals, Hills and Track Sessions I enjoyed it but decided to commit to MAF for a long time...it also lead me to create the Facebook Group that has grown so fast in 2 months

The link to the group is here

Feel free to join if you aren't already a member we are growing so fast and have new people joining daily all experience levels are welcome, we have people who have done MAF for years and coach other people and complete novices if you wish to join just send the request and I'll approve you

I've only done 2 MAF tests since starting again which are shown below

As you can see the first Test in the new base phase sort of carries on from last time low pace per mile although a big jump from mile 2 to mile 3

The 2nd Test was 9 days into the Two Week Test in which I cut all carbs out and changed my main energy system from sugar to fat

I believe this is the reason for the drastic slowing down

Overall I'm still enjoying MAF  (I really do enjoy it) I aiming for high mileage over the next few weeks and see how that impacts my MAF Test

I am aiming to update and add new posts every week (when time allows)

Thanks for reading

TWT Update,failures and moving foward

So TWT was done on 3rd August 2015 the plan was to add in food slowly.....2 day gap start small and build up gradually.......it didn't work 😭

I've had the following so

Monday

Honeycomb flavour Ice Cream
Chips with my Nandos
Chinese - Hot and Sour soup, prawn crackers, prawn toast and salt and pepper ribs

Tuesday

Iced ring doughnuts x 2

Wednesday

Was going ok yesterday until tea time when I caved for a Chinese again

Soup again with prawn crackers, egg fried rice with BBQ Spare Ribs

Today I've had brown toast,latte with milk and soya latte

Had a better tea tonight steak with veg,cheese and sour cream

So what have I learnt so far

Well things don't always go to plan but I'm in control of the food I eat I said no numerous time during the  TWT so what's different? Why am I better in the Two Weeks than day 15 I shouldn't be

So how do I move forward

Very slowly I've got a wedding on Sun so tomorrow and Sat are no carbs at all Sunday may entail some based on my meal choice

From Monday I'm going to do another full week of the test as I've been getting headaches and needing to snack more (been using good foods) it's very good to know why you are wanting food what triggered it

Being stricter with myself is key the purpose wasn't weight loss (I lost 16lb) the purpose was metabolic efficiency and " fat for fuel " but also to be healthier in general

For anyone struggling with the TWT or anything in general remember if you slip up don't beat yourself up just move forward and try to not make the same mistake again

I've slipped up a lot over the last 4 days but had some good foods still

Don't touch sugar or sweeteners in my hot drinks, not craved full on junk (crisps or soda at all) so while I might had done some damage I'm catching  it before I revert back to my old ways

The TWT does one thing more than others it opens your eyes to your own body

TWT Day 14 & Recap/Summary

Day 14.....done well sort off

Food for today

Breakfast

2 egg omelette with 50g mushrooms fried in 5g butter with 70g cheese

Dinner

100g pork with 100g cauliflower,broccoli,carrots,swede 25g  branston pickle,25g red cabbage 50ml gravy (naughty I know)

Snacks

Peanut butter 25g with 100g celery
40g cheese with 25g mixed nuts

So that's it the final day well as I said sort off I will definitely continue eating the same way 75% of the time I'm on my adding in phase now I'm going to use the whole of August to test my tolerance.

It's been a surreal two weeks I have done similar low carb type things before but as I said previously this is different it's health focused and for me it worked massively

I lost 16lb in total from 228lb to 212lb

I don't have slumps energy wise anymore

I enjoy making new foods up to try

You become almost self diagnostic a food gives you a reaction you know about it, I spent years slumped onthe couch after a big carb based meal thinking I was just tired when it was the food causing the issues

And loads more

It's difficult at first when starting and can get worse but sticking with it is a must I've wanted to cave a few times but I didn't as I've spent a good portion of my adult life indulging in the things I like (not to say I can't again) but I've lost weight,reset my energy and my mindset so I'm sticking with it

It's transforming into a way of life for me as it compliments my training refined products are out of my diet, more wholefoods, treats will be allowed in moderation and if I can't tolerant something then it's back to the drawing board

I truly enjoyed it looking back and now is to look forward to my running goals

40 miles in 2015

2 marathons in 2016

50 miles in 2017

These are just to start with

I would highly recommend trying the Two Week Test

Thanks for reading

TWT Day 13

Day 13....penultimate day

Little bit of leeway today

Food for today

Breakfast

400g broccoli with 60g cheese and 4 rashers of bacon

Dinner

Chicken chassuer ( 2 chicken thighs with green pepper and 100g mushrooms - made with packet mix)

Snacks

10g mixed nuts
Soya milk latte
Glass of dry white wine
90g mild cheddar and 25g mixed nuts (such a nice snack)

Today was a good day today I had a little treat day today sort of I've had soya milk which on the Dr Gangemi TWT page isn't allowed but in Dr Phil's it is so I made a choice and it was lovely, I always made a meal using a packet mix I checked the ingredients and they contained wheat and flour but I made another choice and had it as I've hardly had any family meals during the TWT due to eating at different times and eating different foods it was nice (the family had rice) I had just chicken and sauce and it was yummy and no response so far.

It could be classed as cheating almost but I don't think it is as the amount would be negligible and it's not going to make me drop back into bad habits refined carbs are 99% out of my diet unless absolutely unavoidable.

I had wine I don't drink a lot mostly sweet cider on the weekend or Guinness but cut it out for the test until today it's sort of had a response it's made me sleepy which is good as it's nearly bed time

Got my final day tomorrow and am going for a run aim to get my weekly mileage around 30 longest in a while need to ramp up the miles

I'll be summarising my 2 weeks in my post tomorrow and I'm going to keep the blog going but dial down the nutrition focus (day by day) and link it towards my training more so regarding MAF progress and race goals and publish it once or twice a week (more depth and stats -😍 can't beat the stats)

Thanks for reading