Pre Blast: The Measure of a MAF (Slow running makes fast PAX)

Pre Blast: The Measure of a MAF (Slow running makes fast PAX)

***Limited Engagement: Act NOW or miss out on the opportunity of a lifetime!***

*Edited to Add AO*  South Charlotte Middle Track

Starting 10/9/16 YHC will be providing a forum for meatheads, clydesdales and soccer-armed phenom’s alike to join together in pursuit of running excellence, inter-PAX accountability and a rootin-tootin good time.

For those unfamiliar with Dr. Phil Maffetone (and who have never ran with Tolkein,) the MAF method hinges on 2 concepts.
1. Running at an aerobic heart rate which aides in improving output at a set exertion level (think more horsepower and torque at the same MPG.)
2. Feeding your body “correctly” with proteins, fats and complex carbs (in moderation.)

This method has produced some of the most elite endurance runners in the last 30 years and at least 1 very fast, if tweet happy, PAX (aforementioned Tolkein for those not paying attention.)

This once monthly workout is being convened for 2 reasons. The first is provide an opportunity for PAX wanting to leverage the winter months to improve their speed and endurance in a real way, and 2nd to enable the less run-inclined to have a way to ease into our favorite form of self-punishment.

Dr. MAF prescribes a once monthly “baseline” test as part of his program. This involves a static HR on a flat surface for an extended period to demonstrate speed and endurance in a fixed environment. While our formula may deviate (slightly) from his prescription, the spirit will be the same. ***Of note you MUST have a chest strap HR monitor to effectively execute this training plan. I’ll include an amazon link to a cheap one for those who don’t have one already.***

The Thang:
-Arrive at the AO for a 0630 launch with headlamp and HR monitor affixed.
-Optional early arrival of 0615 for recommended warmup *or* launch from rum runner at 0600 and jog it in.
-All Pax initiate run at MAF heart rate (180-your age then plus or minus a couple beats pursuant to rules linked at the end of this article.)
-Maintain MAF heart rate for 45 minutes, accelerating or decelerating to maintain HR.
-Mumble chatter while keep track of laps (or if GPS equipped just mumble chattering.)
-Upon completion of said 3/4 of an hour we shall record distance and HR average for all PAX.

If training is executed appropriately (most or all training occurring at your MAF rate) in between our monthly meetings, all PAX should see their paces (and therefore distance achieved) improve steadily month over month.

Moleskin:
This workout is a response to many PAX expressing their interest in realizing real growth over the winter as well as the obvious allure of getting faster by running slower. YHC is in no means a professional coach, but instead just the volunteer to agreed to take on the mantel of orchestrating and tracking the awesome. It is exceptionally important that all PAX wanting to leverage this forum understand that this methodology is very broad and adaptable while at the same time being restrictive of doing much anaerobic work. This means minimizing high HR activities (aka bootcamps and tempo running) for months at a time. As such it may not be for everyone. YHC by no means wishes to discourage or take away from involvement, but eyes wide open is the best way to tackle these things IMO. Happy to respond to questions or comments on Twitter or Slack…

Resources:

Link to 180 Formula: https://philmaffetone.com/180-formula/
Link to HR monitor: https://www.amazon.com/Polar-USA-Unisex-Green-Watch/dp/B00EKPXJTU/ref=sr_1_46?s=exercise-and-fitness&ie=UTF8&qid=1474898107&sr=1-46&keywords=HR+Monitor&refinements=p_72%3A2661618011