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 10

Day 10

Running today...

Food for today

Breakfast

Broccoli 250g with 100g beansprouts two eggs and 20g cheese (I'm in more veg for breakie atm)

Lunch

Olives in lime and coriander dressing

Dinner

121g steak with 2 peppers and 2 onions cooked in EVOO with paprika and 75ml of Sour Cream

Snacks (after running)

25g Mixed Nuts
300g broccoli with 10og beansprouts 25g cheese and 75ml sour cream

Been a good day again today I'm adapting more everyday checking things I'm preparing for what I can add back in but looking forward to doing it gradually and creating foods that work for me

So I went running again did 10 miles as those who follow me on Strava can see and it was really good bit of aching towards the end and while pace was slower than January for the same loop I enjoyed it and it was consistent I've started listening to Endurance Planet podcasts (Ask The Coaches more so) on my runs and these give a lot of insight in MAF and different scenarios - I'd recommend it

I hoping for another 10 miles or little more tomorrow train myself for running on tired legs in prep for my Ultra

Thanks for reading again

TWT Day 9

Day 9

Not really much to report today no issues it's becoming normality and while food can be limited (payday awaits) with better planning from the beginning of the month it will be easier and much more food variety

Food for today

Breakfast

250g broccoli with 100g beansprouts  (surreal having veg for breakie but set me up well for the day)

Lunch

300g homemade broccoli and stilton soup

Dinner

212g Iceberg Lettuce 100g tomato 84g brie

Snacks

50g ham shank
40g peanut butter

Today seemed to go faster than most days there was less focus on planning my meals the first week is about adapt I would say my mind is already adapted my body is catching up, I'm already looking at food ideas for the future but changing things for the better can I make muffins with the kids yes but using wholemeal flour etc trying to find the best version of what I can eat.

So tomorrow and Thursday are running days...no pressure this time just 10 miles each day start the Ultra training off with a bang

Thanks for reading

TWT Day 8

Day 8.......so I've lasted a week another one to go and I'm excited for it

Today was temptation overload I've been to Blackpool with my wife,kids and her friend and her two boys

For those not from the UK... Blackpool is seaside town famous for it's Tower and Fair and typical seaside food hotdogs,donuts,ice cream, fish and chips,burgers etc all the food I can't eat

Food for today

Breakfast

2 boiled eggs and 30g of Brie

Lunch

250g mince with 90g mixed salad leaves,150ml sour cream 25g cheese 100g tomato

Dinner

Mixed Olives
King Prawns in lime and coriander dressing

Snacks

50g Mixed Nuts
Seafood Sticks (processed I know but only realised afterwards)

It wasn't that tough today overall just surreal I'm so used to being worse than the kids and craving all that type of food and getting it lol but I just didn't think about it you walk past hundreds of places selling the same things and it just wasn't an issue

It took a bit of clever timing I have my lunch at 11.30 while the kids were playing in arcade so I wasn't hungry while everyone had food including chips and mash etc not eating while other people eat aswell if strange but I fed my daughter (that's always fun haha)

Dinner was a struggle as we were planning on going KFC so I started doing my research in can I have anything I'd settled on salad with chicken but the chicken contains wheat flour and I was toying with the decision I'd half decided to have it and then fully decided not to and we couldn't go anyway, so of to a supermarket for tea and hoping for cooked chicken (no luck) and the pre packaged one most of them had rice flour in so that's a no no hence the olives and seafood.

I've enjoyed today and while not fully being tempted by things I'm sticking to my guns if asked and checking labels before hand to make sure it's suitable a practice that will become more important when adding food back in as I'll be working out what brings back my symptoms

Thanks for reading

TWT Day 7

Day 7...was interesting today

Food choices

Breakfast

2 eggs fried with 200g mushrooms and 20g cheddar cheese

Lunch

250g homemade broccoli and stilton soup

Dinner

Roast Carvery (Pork, Turkey, Beef 50g each) Veg (Carrots and Swede (Turnip),Parsnips,Green Beans, Cauliflower and Broccoli, Fried Onions,Cabbage) about 200g each maybe less

Snacks

25g mixed nuts

So after my dinner I had a symptom return I felt tired and sluggish and ended up falling asleep for 15-20 mins this was quite normal pre TWT after a heavy carb based meal, I think it was down to the parsnips and swede,

I was trying to look up if it was allowed but poor internet where I was eating so made a decision and while not the wrong one it made me question things slightly

Can I stick at this for another week or longer when adding things in?

Can I cut out things that I like such as pizza,ice cream and a meal out or takeaway etc

The answer is yes I don't miss that stuff I'm happy eating this way and while looking forward to adding foods back in if I want pizza I'll make one with wholemeal flour or buy/make proper ice cream it's about making healthier choices and finding the fun in food again I got so much enjoyment from making a soup last night it was so simple I've always liked cooking but this if different and if I slip that's fine it's about it being the exception to the rule not the normality

I thought I had ruined the test but after a few comments I'm sticking with it

Thinking about it I could put it down to a few things definitely higher carbs in parsnips compared to other veg almost double a carrot but I've not ate that amount of carbs from veg that I ate today since starting the test it was about double so it might be my body just reacting.

Also I was up quite late last night 1.30am and while I woke this morning feeling rested and ready for the day it could have caught up with me.

The one plus from this is my symptom went away almost instantly I had my sleep then 10 mins later I was fine energy levels were normal previously I would have been sluggish all day and yawning and tired I'm sat here typing this feeling the same as I did when I woke up so the test is working.

Even more fun tomorrow trip to the seaside...temptation everywhere but I'm prepapred

Thanks for reading

TWT Day 6

Day 6

MAF Test...yay then nay....then well stop overthinking it!!!

It was horrible 4.7 miles of stopping and starting HR up to 160s and 170s then down to 140s, I was up early enough gave the kids their breakfast had a fresh coffee with coconut oil and out the door

Everything was just slow and sluggish didn't enjoy it but had it happening differently in my head, I posted early re possible diminishing returns and got some good answers I think I already knew deep down it would be tough today but I was hoping I would have been better than my last MAF test but there's plenty of time for that my body and energy systems are adapting it's the TWT not 5 day test!

Food for today

Breakfast

Coffee with 20g of coconut oil (blended)

2 egg muffins (after my run)
Another coffee (no CO)

Lunch

120g fresh chicken

Dinner

250g mince, 50g mushrooms, 20g onion cooked with spices for healthy lettuce burritos with 150ml sour cream 300g lettuce, 100g tomato and 64g cheese (was really nice)

Snacks

Brocolli and Stilton soup 300g (homemade)
15g Peanut Butter

Overall good day getting some good food ideas to continue with after the test quite cheap and easy to make,taste great and healthy

TWT Day 5

Day 5

Today has been a little bit tougher than the last 4 days energy wise I felt tired mid afternoon almost dozed of on the couch, not sure if it's test linked or just a little tired overall I've  been sleeping easier since starting the test

Food for today

Breakfast

2 egg muffins

Lunch

100g feta baked with two tomatos,3 tablespoons of EVOO and 45g rocket and spinach

Dinner

255g Rump Steak with 200g mushrooms and 75g blue cheese and 150g asparagus

Snacks

4 carrots chopped
25 mixed nuts

3 cups of decaf coffee - might answer my mid afternoon slump caffeine withdrawal compared to the other days

It's been a good day again

MAF test tomorrow....can't wait

TWT Day 4

Day 4....feels like I've been doing it longer

Good day again today getting used to it now playing round with food ideas

I made Egg Muffins as a change from boiled eggs for breakfast last night (found a recipe on Pintrest) but I used

3 Eggs
100g Frozen Spinach
1 chopped tomato
50g cheese
1 tablespoon EVOO

Cook veg (any is fine try different ideas and meats) in oil until soft,mix eggs and then add cheese and veg then mix it all together and pour into silcone or metal muffin tin and bake 10-20 mins (makes 6)

I added a little bit too much water to the eggs to thin the mixture out so mine were slightly watery especially  with the water from the spinach but still yummy with a full avocado none the less

Food for today was

Breakfast

2 egg muffins, full avocado

Lunch

100g Round Lettuce, 128g Pollock, 100g Sour Cream

Dinner

Baked Feta 100g (chop into chunks, mix with a tablespoon of EVOO,oregano,salt and pepper..bake for 10-15 min @ 170)
45g Rocket and Spinach Salad
Mixed Nuts 25g roasted for 5 mins

Snacks

25g mixed nuts
4 celery stalks chooped into batons
75g sour cream
Big teaspoon of natural Peanut Butter

Today was a better day food wise bit more variety the baked feta was so simple and tasted amazing, I can see meals from this being incorporated into my life for a while, it's  funny how removing the "so called" staples from your diet that TWT calls for can open your eyes to other options it's  refreshing

I'm looking forward to the weekend as got a few more meals planned just gotta make sure I've got enough food to last

I'm hoping for a MAF test on Sunday afternoon really interested to see how the test might have impacted or improved my running

Thanks for reading again 😆😆

TWT Day 3...

So Day 3 arrived 😢😢

This is one I though I would struggle on as I don't work Wednesdays and have my kids and it's the first day of the school holidays

BUT I would say it was my best day yet I had a bit more prep time this morning for food and was not even bothered re temptation I went to a supermarket to stock up a few more bits (more salad,brie,feta,mince,sour cream) I even bought a fresh loaf for my wife and the kids and didn't feel anything same with buying the kids food (sandwiches and sausage rolls) nothing normally I'd inhale their leftovers but just wasn't fussed,

Our local coffee shop is another one where there are tons of tempting items but it was black coffee to take out it's been a strange day as I didn't at the time even notice the temptations I knew what I can have and that's that.

Food for today

Breakfast

2 egg omelette with frozen spinach,pepper and cheese and half an avocado

Decaf coffee

Lunch

25g round lettuce, 100g of  tomato 208g of white fish  (frozen pollock)

Dinner

Pork chop,pepper and 2 onions fried in EVOO, tablespoon of sour cream  (50g/ml)

Snacks

25g Mixed nuts (walnuts,brazil,almonds)

Half Avocado with tablespoon EVOO

Chopped pepper and cucumber

Total cals 2,006 but I walked total about 2 hours so burnt 682 which makes 1,324

The calories are not to be stuck to rigidly I'm just used to it

Overall I really enjoyed today my energy levels are consistent throughout the day not up and down I eat when I feel hungry but that doesn't  take over  and becoming a craving.

I'm hoping to attempt a run
tomorrow providing my legs are better (I'm a lot better today after foam rolling...Thanks Fiona 😆😆)

Thanks again for reading pics below are of the food today.

TWT Day 2

Owwwwwwwwwwwwwww....sore quads!!!

Day 2 of the Two Week Test and I have serious DOMS I feel worse in my legs than when I did both my Half Marathons and they were hilly...squats can hurt if you do 60 after not doing them for about a year 😢😢😢😢😢

Oh well resting from the bodyweight work until I can walk down the stairs without wincing

Right enough feeling sorry for myself

Food for today

Breakfast

2 eggs hard boiled and half an avocado with tablespoon EVOO

Lunch

250g frozen mixed veg (broccoli,carrots and cauliflower) cooked in 25g butter with 140g tinned Tuna mixed with tablespoon EVOO

Dinner

100g Round Lettuce, 1/4 cucumber chopped with 38g cheddar, 100ml sour cream and full avocado

Snacks

5 carrots and 2 bell peppers - chopped up

4 cups of coffee
1 green tea
8 pints of water

Cals according to MFP

2,354 which is over but I'm not that bothered about as I was massively  under yesterday (had 2,115 spare after my run and bodyweight circuit)

Today was ok I had a slump energy wise mid morning and the green tea didn't sit well made me feel queasy but been a good day I'm going to start eating some nuts and try to change the meals up slightly tomorrow 

Enjoying it still feeling less hungry  anf symptoms are gone no bloatedness after meals, more energy starting to creep in hoping for a MAF run on Thurs (providing I can walk normally) looking forward to that if not Thurs will be Sunday

Funny point though my wife was having a caramac as a treat and she was teasing me with it asking me to smell it (it was fine I wasn't tempted) I did and it smelt different than before it was like I could smell the sugar in it and I didn't like the smell...might be something or nothing but was strange

Thanks for reading

TWT Day 1

So Day 1 arrived for me to start the Two Week Test (TWT).....yay

I was starting a bodyweight program today aswell as my first run in 11 days after a rest/eating period (it was my birthday).

So up I got 30 mins than normal 6:15am downstairs to do my workout, put the coffee machine on and check over my prep from yesterday

Food for today was

Breakfast

Fresh Coffee and Coconut Oil (blended)

2 medium boiled eggs (with salt and pepper)

Lunch

Lettuce, cucumber, pepper salad with 75g cheese and 50ml sour cream

Dinner

Lettuce, cucumber, half an avocado, tablespoon EVOO, salt and pepper

Snacks

2 chopped tomatoes with herbs, salt pepper and tablespoon of Extra Virgin Olive Oil (EVOO)

5 carrots (peeled and sliced into batons)

To be fair today was more than ok, I feel I have good willpower (we have a tuck shop in work and I wasn't tempted)

I spaced my meals out well enough (might take more snacks tomorrow)

I had good energy throughout the day I had about 5 cups of instant coffee with no sweeteners (not as bad as I thought it would be) and plenty of water about 8 - 10 pints

I managed the bodyweight session in the morning (although messed it up and did more squats than called for....ouch my poor quads!)

I even managed a club run session tonight total of 7.7 miles....quads are really sore 😭😭😭

Although these are now filtering to minimal if not stopping all together as the HR spikes a lot and struggled to keep at MAF so think I am going to put in a good few solo sessions over the next few months hoping my MAF pace drops to more sustainable pace for club sessions

Overall a good first day I was hoping to do the bodyweight session every morning but the way my legs feel right now that might not happen I'll think I'll do 3-4 days this week to build up slowly

1st picture is Breakfast

2nd picture was my dinner (it was amazing)

Two Week Test Food Choices/Plan of Action

So less than 48 hours away from starting the TWT and its shopping time trying to work out what meals/food I'll be having during the 2 week period

I just done a weekly (possibly 10 days) shop for under £12.00 I already had a few bits in (frozen mixed veg - carrot, cauliflower and broccoli about 1.5kg), fish, fresh carrots,tomatoes and lettuce

My shopping today consisted of more tomatoes, lettuce, avocado, peppers, sour cream, eggs, cucumber, fresh carrots, nuts, seeds and cheese

My current food intake is massively carb based bread, pasta, grains as well as junk based takeaways, crisps, cakes all foods in the bad list

I have lost weight in the last 54 days about 17lb from calorie restriction using MyFitnessPal limiting to 1940 cals per day somes days I'm over others I'm not coupled with exercise it's helped but I feel the allowance to go over for me is too tempting to fall off it the "I can make it back up tomorrow" mentality for me will lead to the symptoms returning to be fair they've never gone away so I'm definitely Carb Intolerant (weight loss is a secondary goal resolving symptoms is the main focus)

My meal ideas will be eggs for breakfast mostly or roasted veg (peppers, onion, tomatoes) with veg and meat/fish for dinner/tea with salads or cooked, nuts/seeds and cheese to snack on throughout the day with tomatoes, oils and herbs (try it it's lovely like a bruschetta) as a go to snack

I'll be preparing my meals the night before sometimes in batches and will update the test blog daily

I'm allowing tea (green tea) and coffee but cutting sweetners out (this will be difficult for me at first) I'm blending in coconut oil as a morning booster for breakfast (it's really nice) and increasing my water intake daily aswell

I'll be training at MAF (as normal) hoping for a fun longer runs than normal but can cut short if flagging due to the switch in energy focus (from sugar to fat) I will be starting a bodyweight workout routine from Monday aswell (at MAF) for 15 mins in the morning and evening (if possible)

The 1% Workout

This bodyweight workout can be done 3-4 times per week, and is intended to help you burn fat and build strength. If any of the exercises feel too hard, make modifications and build up to them.

1.     Bodyweight squats – 8-10 reps

2.     Push-ups (or knee-push ups) – 5-8 reps

3.     Plank – hold for 15 seconds

4.     Jumping Jacks – 15 reps

5.     Bodyweight Reverse Lunges – 6 reps per leg

6.     Lying Hip Raise (double or single leg) – 10 reps

How to Do it

Cycle through the exercises sequentially, resting and repeating as prescribed based on your fitness level.

Beginners: Perform exercises 1-6 in order, resting 30 seconds between each. This is one circuit. Perform a total of 4 circuits, resting 90 seconds between each. This workout should take you approximately 15 minutes.

I class myself in the beginner category as I've not trained for a while so starting from scratch.

I'm looking forward to the next 2 weeks

Two Week Test

So countdown to 20th July begins

20th July 2015 is the start of the Two Week Test for me

The TWT can be explained here

The symptoms mentioned are below with my answers next to them

Poor concentration or sleepiness after meals. Yes

Increased intestinal gas or bloating after meals. Yes

Frequently hungry. Yes

Increasing abdominal fat or facial fat (especially cheeks). Yes

Frequently fatigued or low energy. Yes

Insomnia or sleep apnea. Yes

Waist size increasing with age. Yes

Fingers swollen/feeling “tight” after exercise. Once or twice

Personal or family history of diabetes, kidney or gall stones, gout, high blood pressure, high cholesterol/low HDL, high triglycerides, heart disease, stroke, breast cancer.  Yes

Low meat, fish or egg intake. Sometimes

Frequent cravings for sweets or caffeine. Yes

Polycystic ovary (ovarian cysts) for women. N/A

So there is good few symptoms there for me to address.

I've done low carb and no carb or less than x amount of carbs per day before but that was more for weight loss, this is for performance I want to be a fat burning machine so if weight loss happens as a byproduct that's a plus but it's not my main goal my focus is resolving my symptoms.

The harder part is the food I'm starting this mid month having put it off for 2 weeks due to family plans (meals out, my birthday etc) the 20th is set in stone and I can't wait

I've been trawling though the comments on the above link and this one check the comments on both regarding food choices and any queries you may have

This is just my introductory post I will aim to do a post every day/night from the 20th with my experiances, thoughts and feelings

**Next post will be regarding my food choices and meal ideas**