MAF Review and the future........

So while I'm currently resting I've started to review my MAF journey and planning out the next part of it

My main focus is Manchester Marathon on 10th April 2016....I've got a goal of sub 4 hours for my first and honestly believe MAF can take me there, I've got about 15 weeks to train depending on when I start back up again properly.

But while thinking about the structure of my plan, I started to go over the last 2 phases of MAF I've done

I've got other posts summerising below in more detail

http://seguhi87.blogspot.com/2015/08/my-maf-journey.html

http://seguhi87.blogspot.com/2015/09/maf-update-updated-23092015.html

http://seguhi87.blogspot.com/2015/10/maf-update.html


**Note** There is a lot of data floating around my blog , please don't be put off by it, it's just the analytical side of my mind if you need it explaining then please feel free to ask.

The main purpose of this post is to cross-reference both phases and work out the amount of time spent at MAF and the time spent over MAF and see if the more time spent at MAF has an impact on my MAF Pace.. **2nd Part coming soon...Excel has really hurt my head tonight**

After a lengthy stint in Excel (see above) copying the information from my Strava where I've got the bulk of my data ( there are some gaps when my watch didn't record or I had to input it in as a manual entry so it is a slight under calcualtion)

** The zones are taken from my Strava based on previous HR Max so they don't directly link with MAF but come close enough...I've customised Z2 in Strava to stop at 157pm so least it will link with my MAF HR

So the pictures below are the amount of hours spent training (Total) then broken down into time spent in each Zone with Z2 being as close to MAF



The difference is quite noticeable between the two much more time spent in Zone 3 and Zone 4 in the 2nd phase I did a lot more club runs and faster sessions the 2nd time around also I trained a lot more and completed some bigger distances the 2nd time around which added on to the total time



For me it's nice to see this type of information as text and try to understand it

It's also lead me to a much more structured approach to my training for the marathon...TIME TO GET SERIOUS... I've done MAF for about 9 months total over the last 15 months and I can see myself doing a lot more in the future for my goal but for 2016 everything needs to fit in place as much as possible.

I can't be running MAF and eating junk or having off /days/weeks where I get caught up in the speed of club runs or parkruns to break my PB ( I know it will happen at times and it's how I adapt to it that helps and think about the bigger picture) I have to stick to my goals.

I'll be outlining my plan for Manchester and blogging about each week/month in the near future

I'm really looking forward to this challenge and I am so happy to have discovered MAF

Thanks for reading

Warrington Way 40 Mile Ultra

So I've been fascinated with Ultras since I've read Born to Run so when the opprtunity to sign up for a local 40 mile race I was all in...and very excited

So the race was opened in Spring and I signed up pretty much straight away ( 2 weeks after it opened ) I didn't let the fact I had only ran 2 10k races and  by the time the race started on 7th November 3 HM I'm a bit optimist (sometimes to my own detriment)

As most people know I follow the Maffetone method for my training so my idea was just MAF long runs it didn't really pan out as planned and my longest runs in prep were 18 miles and marathon simulation on 4th Oct which helped

So fast foward to 7th Nov and I'm still awake at 2am (on the couch as not to wake the family up)

I get up at 5.30am and make a coffee have a banana and raisin and nut bar and get changed waiting for my lift who arrives at 5.50am

When we arrive the heavens open and it's raining (perfect Ultra weather apparently) 

I'll break the race down into each 10 mile section

Lymm - The Plough 

This section was very muddy and wet the first mile was spent jumping through puddles and mud you then hit the fields and Warburton Bridge which was ok the weather didn't help you cross one field into Dam Lane where my friend was waiting for me, he gave me the news that the leader (I found out later it was Charlie Sharpe) came through at about 7 min mile pace sheesh we ran and chatted for a bit then he branched off to go home and I ran the last 2 miles to the checkpoint myself 

Time 2hrs 1 min

The Plough - White Moss Garden Centre

I got to the 1st CP just after 3 members of my running club Julia, Lisa and David we had a brief chat and something to east (jaffa cakes and coke) and then decided to set off together bar a short detour (left instead of right) we soon got back on track as I was running MAF I ended up a little bit over my HR in trying to keep up and eventually lost them all together - this section had a little detour in it due to water works being done on part of the route a couple guy ahead of my ended up going the wrong way (quick shout to them sorted that out) and then we arrived at the 2nd CP 

Time 2 hrs 44 mins

Widnes - Hatton

This next section was by far the easiest section mentally due to knowing the first 7 miles of the route I had run it numerous times and didn't need to check my map this was a tough section physically due to going over my longest run distance this was helped by a visit from my cousin and few others from my running club at mile 27 that spurred me on 

Time 2hr 52 mins

Hatton - Lymm

Once we reached the final CP there was a group of us (Ben and Howard the 2 guys I shouted to earlier and Denise a women from my running club 2nd Claim) we mingled with another two local runners and set off I ended up going with the two runners and Denise and left Ben and Howard to use the CP they weren't far behind us but I had home in sight

Time 2hr 33

Total Time 10hrs 10 mins

This section was very tough legs were heavy and I was tired but I ploughed on it was sort of a game of keep up until about mile 8 when I put some music on to spur me on and it sort of had the right effect I ended up leaving everyone behind and finish the last 2 miles very strong and 10 mins ahead of Denise and the other two women and 25 mins ahead of Howard and Ben - I felt a little bad due to running with everyone for such a long time but I needed to get done

I really really enjoyed this race it was tough but I learned quite a lot about myself during it and considering I had only done my first HM in May to jump up to an Ultra was a big ask but I did it

I am going to take away a lot from this race I think knowing the route helps massively and gradually increasing mileage up to the required distance is the way forward it is on my list for 2016 and I'll definately better my time from this year

Ultras aren't for everyone but I'm pleased to say that they are for me

Thanks for reading

All smiles after 41 miles

MAF Update

Brief post today more visual that written

After doing my 5th MAF test last night and my 9th Test in a year from October 14 to October 15

I thought I would graph my progress from the last year

I have included the times below the pictures in case you can't see the times/dates on the graph

1st Phase of MAF between Oct 2014 and Feb 2015

MAF Tesr times from 1st Phase

2nd Phase of  MAF between June 2015 upto Oct 2015 **This phase is still ongoing**

Overall progress charted between both Phases

As you can see there is a big improvement over the last year so I would say the method works while it's not the be all and end of training the 4 months spent between Feb and June doing a lot faster running did help improve my times and even lately I've done big MAF runs and the shorter faster runs and am finding a nice balance

I am invested in the Method though and after my Ultra and subsequent rest I will be base building for the foreseeable future I really want to take this method as far as possible

Thanks for reading

So 26.2 miles...

So I'm 5 weeks away from the toughest running challenge I've faced a 40 mile Ultra on Nov 7th

I've posted and asked for advice regarding my training and was advised to do a marathon before hand

I had aimed to get a Chester Marathon place but it didn't happen so my fallback was heading out for 26.2 on my own...this is a summary of my attempt

So I woke at 6.20 I'd pre-prepared my stuff (2l hydration pack, 4 raisin and nut bars, caramac, 500ml flat coke, a banana and 6 pieces of salami cut into triangles split in 3 peices each) I was aiming to do MAF for the whole marathon (more on this later) so I get ready and am out the door start my warm up I set of running my route plan is below

I hit my first niggle with my right foot I've had few issues with my plantar I had to stop after 2 miles and use an insert in my shoe (helped massively) and off I went down to Widnes Victoria Park (5 miles) for the parkrun loop (8.1 miles) and then back the same route to Warrington Victoria Park (16 - 20 miles) for that parkrun loop and then up round to Asda and home (20-26.2 miles) typing it and even mapping it made it seem easy but it was far from it

My plan had been listen to Endurance Planet Podcasts and when the going got tough switch to some music I like (Disturbed) after Widnes I ended up switching to the music much earlier than planned and it really helped, I had aimed to eat and drink every 45 mins, I had a veg burrito at 6.20am (not my smartest plan but didn't repeat too much) I hit the the first two 45 mins beeps easy then my watch stopped beeping or they merged with the mile beeps so I worked it on time I would stop and walk briefly to eat this helped a lot

My furthest distance prior to this had been 18 miles which was a lot harder (partly due to not being prepared) I had attempted to try a new route the same time as doing my longest run (not the best idea) trying to focus on the right way to go didn't help also my legs and foot hurt a lot and my nutrition during the run wasn't mins managed, so this second attempt was much better

From mile 16 it started to get tough and a few walk breaks really helped so my main focus was to do the whole distance as MAF about 12 miles in I turned the HR alerts on my watch of not because I was over but due to it creeping up and it gave me a good feel for Perceived Exertion which I haven't use I still monitored the HR but didn't slow down if it went over 157bpm, you can see below how the splits worked out and the HR for each mile ( I'm very pleased with the breakdown splits are very good and only saw increasing HR above 157bpm a few times in the back 10 miles which is to be expected.

The one difference in doing a distance in training and doing it in a race IMO is the mind...albiet I've not done a marathon race (yet) but the principal is still the same in a race there is an official start and end point and you are supported through fellow runners, the crowd and aid stations this creates an atmosphere that will push you on knowing there is an end in sight, for me doing this distance I could have ended it at any point I could have quit after Widnes ( 8 miles in or at 20 miles in... I did feel like it both times but pushed it from my mind) it was a massive mental battle which I'm glad to say I won

Overall it was a very tough day but I enjoyed it, I set a goal for myself and achieved it I didn't do it for anyone else (any praise I got is appreciated but not the main focus) it was prep for my 40 miler and I feel much more confident about it now, I posted about it on a few of my groups including this one and my running club one and got some nice comments and even got a mention on the running club Twitter page which was a nice surprise

Final picture is on me just after I finished I rarely take selfies during training only when it's been a tough achievement and 26.2 miles on your own can certainly count as tough

Hope you've enjoyed reading

Thanks

MAF Update **Updated 23/09/2015**

So following on from Miguels 60 day MAF update see here

I've become a bit of data nerd and decide to update my MAF Test info in similar fashion (thanks for the tips Miguel)

 I've spent the afternoon on Excel and working out decimals and times etc...my head hurts it's the first time I've done this type of thing and I may update it in future posts so please bear with me numbers are not really my fortay.

I've done a total of 7 MAF Tests and I have grouped them in order (1 = Test 1, 2 = Test 2 you get the idea)

So on to the first base phase (Oct 2014 to Feb 2015)

*Note* the parts coloured Green are to show a % increase (faster) in speed those in Red show a % decrease (slower)

So from Test 1 to Test 2 the first 2 miles have quite a big increase it then drops dramatically over the last 3 miles.












Test 3 and 4 are again quite high in the first 2 miles and very close and the drop by 7% the pace per mile is quite close on Test 4 and very close on Test 3

So I compared the 1st and 4th Test to give a comparison of the 4 months as you can see it's a massive increase (the 1st mile was technically the 2nd mile as I included the warm up in the total distance which why 2nd mile might be higher but then the other 3 are lower)

So I started my second base phase - June 2015 to ongoing (last Test 23/08 /2015)

 (Test 5 is the first test in the new phase)

As you can see this meant a big drop in speed the % getting higher from mile 1 to 2 by 6% and then a drop from miles 3 to 4 to a lower % ultimately levelling out to a 11% decrease in speed 

I then compared Test 5 and 6 in the new phase and I was in for a big shock the numbers weren't nice at all it could be down to starting the TWT test the same week would help but the numbers didn't lie it was much slower

So the we hit my most recent MAF Test and wow progress it back on track the % is back up and very consistent no major drops the pace is consistent aswell

So I compared Test 5 and 7 as they are the (1st and 3rd test in the new phase)

And there was faster miles and slower miles the faster miles were 5% and 6% faster while the slower miles were less than 1% slower not too shabby (35 secs faster on mile 3 and only 9 secs slower on mile 4)

So then I did one final comparison between Test 1 and Test 7 as you can the increase aren't as consistent as some other tests but I think by another 2 MAF Tests they numbers will be more consistent 16% and 14% increase in miles 1 and 2 = 2 mins 8 secs faster with miles 5 being 2 mins 28 secs faster in comparison

I am excited to see where this will lead me I don't expect to drop 2 mins every 4 months ( that would be amazing but lets be realistic) I will keep monitoring it and updating it

It's nice to see the results typed or written down as sometimes you don't feel like you are making progress but the numbers don't lie

Stick with it and thanks for reading.

**Update** 23/09/2015

Wouldn't normally update so soon but seen quite a big improvement from MAF Test 7 to MAF Test 8 as you can see there is a big difference

Now Test 7 on 24/08/2015 was followed up by 6 miles the same day after the Test and 18 miles the Sat after and few shorter runs above MAF 10bpm plus and higher and then Tough Mudder which wasn't MAF but was slow 11.2 miles in 3hr 15mins

So I've been geeking out and working out the difference in time gained or lost over the time spent doing my MAF Tests

*Note* the parts coloured Green are to show an increase (faster) in speed those in Red show a decrease (slower)

The overall all difference I find amazing I am 3:00 mins faster on average from Test 1 to Test 8 if Test 8 was a fluke (I don't think it was) then going of Test 1 and Test 7 the average time gained is 1:34 mins (just under half from Test 8 average) it's still a big improvement 

I more and more focused on MAF over the Winter (love training in the cold) and seeing if I can get the numbers down even further

Look forward to seeing all your progress.

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


----------------------------------

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