quote:<HR>Originally posted by jjwaverly42:
My page 1 contribution:

First, the Maffetone method, developed by Dr. Phillip Maffetone, is about creating a healthy, fit athlete. Being healthy means not running yourself into over-training, injury, and a weakened immune system (colds, flu, etc.). Maffetone wants to see you achieve your potential, but in a way that doesn't over-stress your body.


There are three phases:

1. Aerobic
2. Anaerobic
3. Rest, Recovery, Vacation

*********Aerobic Phase********************

6-time Ironman Tri Champ, Mark Allen, calls this the PATIENCE phase. This is an aerobic base-training phase run at or under a heart rate of 180-age (MAF). Why patience? Because 99% of the runners who first do this will be training slower than they ever have in their life, and it defies the current logic and beliefs of "no pain, no gain." It can be ego-busting and maddening at first, producing much whining in these threads.

Just run all your miles at a pace that keeps your heart rate at or below your MAF. This will keep your body in a fat-as-fuel mode. As your slow twitch fibers develop, your body will get better at processing oxygen using fat, and you will eventually have to speed up in order to maintain the same heart rate. This phase is not about running slow, but running faster and faster at MAF--becoming a fat-fueled runner. The slowness is temporary. Remember, that temporary is sometimes a long time.

An aerobic phase of 12-16 weeks at the beginning of the year is suggested. If you are a beginner, or are trying to rebuild a shot aerobic system and body, then longer periods are recommended. In these cases, if you're committed, eliminate all speed work until you no longer see improvement in your MAF tests or training paces at the same HR.

As soon as Mark Allen started including this phase in his training, he began to win the Ironman. He would do it the first 12 weeks of every new year as a base-training phase, and did it each year of each Ironman win, taking one year off to rebuild again. he also followed this phase with an intense Anaerobic Phase.

Mark Allen On MAF[/URL" target="_blank">--includes the rules of MAF base-training

Fun things to do during the Patience phase:

--MAF AEROBIC INTERVALS: warm-up for 15-30 minutes, then run a pace that gets your HR to your MAF, go for a 1/4 mile or 2-3 minutes, then slow down to a pace that brings your HR down to MAF-10. Go this pace for a 1/4 mile of 2-3 minutes. Do 6-10 repeats.

--MAF UPHILL REPEATS: If done on a treadmill, do the same as aerobic intervals. Run a hill for a 1/4 mile or 2-3 minutes, bringing your HR to your MAF, then rest by running flat or 1% for the same distance or time. Start with 4 repeats and eventually build to 8. If done outside, you can do the same way as on the treadmill, or you can run the downhills at MAF as well, or run them at MAF-10.

--MAF DOWNHILL REPEATS: Choose a hill that isn't too steep, but long. Run the uphill slowly keeping your HR below MAF, then run down the hill getting your HR to MAF. This will help your turnover.

--MAF LOVEMAKING: Be creative, but stay under MAF, unless you're in the Anaerobic Phase.....

*********************Anaerobic Phase************

A reminder to the MAF masses, and especially with those wallowing in the frustrating funkhood of the beginnings of the aerobic phase and practicing some high level whining, that there is a whole chapter in Training For Endurance by Phil Maffetone about an Anaerobic phase. I never called the Maffetone training LOW-HEART RATE training--it's not. It's a form of training that has an aerobic phase and a phase that includes anaerobic work. Here are some quotes from Training For Endurance by Dr. Philip Maffetone Chapter 12 (2nd revised Edition, David Barmore Productions, ©2000):

"once you've built sufficient aerobic function, your body may be ready to add anaerobic work. I say 'may' because many endurance athletes can often bypass this part of training, and rely instead on racing to get all the anaerobic stimulation necessary...

....The main purpose of anaerobic training is to build the fast-twitch muscle fibers. For endurance athletes, maximum benefits can be achieved easily in as short a time as 3-4 weeks...

...anaerobic workouts can be treacherous domain. This risky training is frequently the cause of injuries, fatigue and poor performance.

..keep it simple...keep it short...if the duration of anaerobi workouts is excessive, it can contribute to overtraining and ill health...

..including races, do not exceed 2-3 anaerobic workouts per week. For many athletes, one is sufficient...

...the day before and after should be easy...never do two consecutive days...

...45 minutes maximum...

...do not exceed 90% MHR

...always warm-up and cool down sufficiently...

...Consider Mike Pigg's 1994 season--one of his best. He won most of his races and finished high up in the rest. He did not do any anaerobic work until September, when most of his races were completed."

Basically, he sees a need for it, after you've built your aerobic function for a good period of time. 4-10 weeks before the big race depending on your level and age. You can use MAF tests to monitor progress or overtraining during this phase.

****Rest, Recovery, Vacation*****

In the different phases of this training, remember to always follow the rules of recovery as close as possible. Suggestions:

--always follow a hard day (high mileage, speed, race) with an easy day (low miles, slow, total rest). After a hard race take it easy the following week. Depending on the distance, you might take anywhere from 1 day to 2 weeks total rest from running, or keeping whatever running you do very low mileage and under MAF. Some Maffers, like Jesse (Leitnerj) are still able to keep the volume high during a week after a race, but this usually means all runs are below MAF.

--increase volume of miles or time by no more than 5-10% per week. Cut back your miles or time on feet every 3rd or 4th week, resuming at a higher level after the recovery week.

--Maffetone recommends 1 rest day a week for age-group athletes.

--it doesn't hurt to take a few weeks off from running every year. Mark Allen would take many weeks off after the Ironman and not begin training until the aerobic base phase in January.

Whenever I've followed these rules, I've never been injured. I've never been injured in the aerobic phase of this training. My only injury came when I foolishly ran 80 miles the week after a hard-run, half-marathon PR. It happened during a 20-miler where I was running way too fast in the last 3rd of the run. Most likely if I would have kept below MAF during the run, I would have been fine. I would have definitely been fine if I just ran 40 miles that week below MAF with no long run! My body needed recovery, not a sledgehammer.


If you haven't read Training for Endurance, I highly recommend it. Most of Maffetone's books cover the same info in each. So, search Maffetone on Amazon and you'll see his other books. High Performance Heart is good.

MAF training sources:

Maffetone Method by Dr. Phillip Maffetone[/URL" target="_blank">

Training for Endurance by Dr. Phillip Maffetone[/URL" target="_blank">

High Performance Heart by Dr. Phillip Maffetone[/URL" target="_blank">

Mark Allen On MAF[/URL" target="_blank">

Mark Allen On MAF Base-training[/URL" target="_blank">


SLow Burn by Stu Mittleman[/URL" target="_blank">

On a personal note. I think my 3:22 BQ/PR marathon and 1:34 half marathon at age 46, 5'10", 172 pounds, running just 3.5 years after a 4:14 marathon and 1:51 half marathon just two years earlier, speaks volumes for MAF training.

Takes patience though. It can be a lonely pursuit. Even Mark Allen spoke about how tough it was to be left in the dust by his training partners day after day. Paid off in the end.

Good luck. Keep going!


--Jimmy

MAF log[/URL" target="_blank">
zzzzzzz[/URL" target="_blank">

http://This message has been edited by jjwaverly42 (edited Oct-22-2007).<HR>

quote:<HR>do not exceed 90% MHR<HR>

quote:<HR>Originally posted by runawayjesse:
...
When you go into your tempo's, intervals, fartlek etc.. Do you base your workouts off a pace at that point or still use HR as a guidline? How do you come to dertermin race pace? That is the pace you plan to aim for?

<HR>

quote:<HR>Originally posted by runawayjesse:
Another good post. When you go into your tempo's, intervals, fartlek etc.. Do you base your workouts off a pace at that point or still use HR as a guidline? How do you come to dertermin race pace? That is the pace you plan to aim for?

<HR>

quote:<HR>Originally posted by marktman:
Hi all on week 3 now and still loving the maf approach. I have a couple of questions I am beginning to wonder about while progressing in maf.

First, how important are recovery weeks every 3-4 weeks since all my runs are at an easy and comfortable pace. I am increasing roughly 10%/week but feel great and haven't felt worn down yet. Should I schedule lighter weeks or just do as my body seems to tell me.


Thanks tons,
Mark<HR>