Maffetone After 1,000 Miles
ฝัง
- เผยแพร่เมื่อ 11 มี.ค. 2020
- I've been low heart rate training under the maffetone method since late October 2019 and for the last 1,400 miles. It probably would have been better to do a MAF test, but as I'm currently preparing for the Boston Marathon, I'm picking some recent data points from my two latest easy runs. I'm also taking a look at some of my tempo run data to discuss why I'm doing those workouts and what it's been like to run at those higher heart rates as part of a polarized approach.
I'm sure I'm cherry picking data or misinterpreting things. I'm not even sure that what I'm doing still counts at Maffetone anymore. I just wanted to give everyone an update as to what I'm doing and how I'm feeling.
TLDW: I feel good. I feel strong.
Thanks for watching! Leave a comment to let me know you stopped by!
Running footage shot on:
GoPro Hero 8 Black (paid link)
amzn.to/2J6iv3j
Disclosure: It's 2020, so I think we all know how affiliate links work at this point, but for regulatory compliance or affiliate program purposes, I must state that affiliate links do not increase cost to you, but:
I may earn commissions if you purchase items from Insta360 via my affiliate links.
"As an Amazon Associate I earn from qualifying purchases.”
Also, you do not need to use these links. You can also search for these same items in amazon or on any search engine/shopping site of your choice and buy/research them that way.
---
The charity runner of the week is Stephanie Ryan, who is running the London Marathon and raising money for UNICEF
charity.gofundme.com/o/en/cam...
-------
strava: / strava
twitter: / wordofko
instagram: / kofuzi
etsy: www.etsy.com/shop/Kofuzi
subscriber count at time of upload: 43,435
end card music:
Jim Yosef - Checkered
/ jim-yosef-checkered - กีฬา
![[MPD직캠] 베이비몬스터 치키타 직캠 4K 'LIKE THAT' (BABYMONSTER CHIQUITA FanCam) | @MCOUNTDOWN_2024.6.13](http://i.ytimg.com/vi/h99J4vWm7Ew/mqdefault.jpg)
Low HR made me and my friends love running. The stress level is way low and better recovery. I'm very happy with the result it gave me and am going to stick with it for longer to build my aerobic. One day, not soon, I'll introduce tempo runs
I agree. This method is amazing for preserving the body. Allows me to train harder on my interval and tempo days.
How're you doing with your running today?
Hey Mike, your effort and results from the low HR training are super encouraging. Thank you.
Sounds like your training is going pretty good. Stay healthy, can't wait to see you in Boston!
I was come back to your videos for motivation to sticking with the MAF Method for running. It’s been hard being an active duty military member when you have weeks in the field (which results in loss of gains). I’m finally at a point where I can hit a solid grind and your videos help keep me in line.
MAF training started for me around the beginning of December. I started at 11 min per mile and have dropped to 9:15-9:30 at the same HR over a 3 month period. Currently training a little faster for a 5k but plan on resuming MAF training after that. Definitely kept the stress on the body much lower.
Good work love the report...see you in Boston! Whenever it’s held we’ll be there!
Thanks for the update! I’m Italian, the COVID-19 thing is pretty serious. Please, take care and make sure to wash your hands often. I love your videos and work. It helps a lot especially in a moment like this. Keep it up!
Antonietta Calì praying for everyone in Italy right now. I’m sure this is a very scary situation for everyone right now.
MAF is great. I’m also on it since November and already seeing the benefits. I’m 46 and been going from 8:20s to 6:40s @MAF so yeah. It works.
Pablo Magallanes wow! Huge improvement. Great job!
Is this per mile or per km?
How long did that take?
You're killing it. What you are doing seems to be working for you which is the most important thing. My training is similar to what you are doing. Workouts are about hitting certain paces (5k, 10k, marathon) and all other running is held at or under 75% of max heart rate which happens to be close to my MAF number. This ends up being about 80/20.
I think I end up at a similar place with a lot of marathon training plans. It will be interesting to see how many people nevertheless freak out about it in the comments, simply because I have a certain definition of “easy”
It's cool that you gave Maffetone a shot for the long haul (despite the "know-it-alls" here) and are reporting on how it's working for your needs. If you're seeing gains, I'm not really understanding why people are so critical. Gains are the goal!
I am really glad you have been doing this and documenting it. I always felt like I had to keep a certain pace or time but I have been heart rate trailing for about 3 months now (300-500 miles). I really feel fresher and comfortable running. My speed is still there doing a little tempo stuff but really focusing on keeping that heart rate down and building the aerobic base has been a game changer. Thanks Mike!
Thanks for giving us so much info on Maffetone method
Thanks for watching!
Thx for the vids! I've started low HR training this week and am excited about some potential results. I've been running for about 6 years but my performance peaked about 2.5 yrs in and I've been struggling to improve since. My HR has always spiked to about 85-90% of my max within a few mins on even the slowest/easiest of runs. Hopefully low HR training can help.
I’m primarily training MAF. My marathon training doesn’t start till July for a race in November. Not perfect but will follow the pfitzinger 18/55 plan come July. I look forward-to seeing the fruition of your work up in Boston!
Great analysis - I found that the thing that did get me over the hump is very close to what you were talking about in your long runs. Upping the intensity in for me it was through Fartlek training of different times on 17-20 mile races really helped me get down those last minutes towards my own streak of BQ's (as well as one of the folks I coached) I would do equal on and off times from 1 minute up to 10 minutes, in a staircase. The other one I loved we would call a bridge 1 minute up to 4 minutes back down back up and back back down so 1-2-3-4-3-2-1-2-3-4-3-2-1 it helps the miles go by and allows you to really concentrate on things which is a great boon during racing. I also really advocate the race pace you are doing and if you can one last hard workout 10 days out from your race...
I 'm following you for a while you are doing an amazing job,giving the hole picture about Maf approach!!!!
Personally,I do count about 400 miles under MAF,andi cannot by any means get my heart rate up-even when I'm tired.I do about 70 miles /week and I first thought that something is wrong with me .My 80%of the runs is slow ones,I wonder if that will help me improve my marathon pace.Due to the virus ,all the local trails,here in Greece,have been canceled,but I do hope that I 'll be able to run in Frankfurt marathon 2020.WIsh you the best.
Replied to the 500 mile review. Didn’t realize it was so old. Thanks again for the update.
Personally I’ve seen results as I’ve started running again. Ran in college but stopped for about 5 years. I started last year running 5 minutes at about 9:30-10:00 pace. Fast forward to know, I’m running (depending on the training block) 80-120 miles at 7:15-6:30 in my lower heart rate.
It’s encouraging to see it working for so many people (you and other commenters!). Good luck to all and safe running!
Thanks for the update! Loving the intro music lately!
Rockin the MKBHD Matte black every thing shirt!
Hi friend. Im fit 43 my heart rate supposed to be 137 max but always in my east runs i am like 115 125 Just in hills it might come to 136 does this mean i need to speed up???
Nice! You are crushing it. Any training plans to deal with the hills in boston? tough to do in Chicago of course.
Your aerobic pace is looking really strong dude! I’m just about to finish my base faze of MAF training. Race training starts next week, 80/20ish probably more like 90/10. Would be interesting to see what paces you’d be running at if you were running at your top end MAF heart rate. I managed 7:30 average over 10k @150bpm down from 9:30 pace 2-3 months ago. Really nice to see you benefitting from it.
7:30s for a 10k is amazing!
Non-elite perspective from a 50 yo 3:12 marathoner: I see your path to sub-3 opening up with this analysis. Those threshold miles in the 6:40s and below coupled with your volume will get you over the hump. LHR provides the overall fitness/health that enables the volume. I say this after experiencing dramatic improvements in my marathon PR through increased mileage at slower paces. Not LHR per say; but they had to be slower to get them done and stay healthy. Went from 3:36 in Oct '19 to 3:12 in Mar '20, exceeding my BQ by 13 minutes. I'm now shooting for sub-3 which I never expected to seriously contemplate.
What’s your opinion to improve better time? More mileage and mileage?
kudos! 👍
@@JWKEL88 IMO...nothing fancy...for us non-elites we must have at least 70 miles/wk for 4-5 consecutive weeks during a 16 - 20 week marathon training block. Long runs should be once each week at 18- 22 miles (after a build up) with at least 3 runs of 20-22 miles. These long runs should include the final few miles (4-8 miles) at or below race pace. This was my basic plan, coupled with good gel/water fueling strategy during the race, which i practiced during those long runs.
Few months ago I convinced my dad (65yo) to give Maffetone a try.
He has been struggling with motivation and lost joy of running but since he moved to this, he fell back in love with running and has doubled his weekly distance without any negative effects on the body, which is awesome.
My only concern so far is how to translate this training into race pace for a marathon in September but I guess adding some faster pace days in a few months should do the trick.
I can see the benefit because you didn't give up. Well done, it seems you need to give this training a long shot. For me turning 58, and living in hills don't think it would work, but if I was younger I would at least give a year to it. Curious if you changing your diet to Maffetone's keto's right? I'm on a plant based diet so I wouldn't change that, but everything else sounds wise.
Firstly, take care during the convention. Then I am happily following my training through MAF rules.... my performance has increased but not that much as the satisfaction for my runs regardless of the performance.
I see that MKBHD shirt! Also, I'm glad we finally got a video about training rather than another new shoe haha
Things come and go in waves
Sorry about the 'crappy weather' we're having here in Ariz. It would of been great to do a meet-up run with you but, things do happen. Maybe next time your in town! Polarized training is the best because it gives your body more time to adapt to the killer intensities that intervals put out. I think your doing well in using the Polarized training technique. You will always feel like you need to do more training but be careful not to over-reach. Take care and enjoy your stay here in Phoenix. There are a lot of great restaurants in downtown including a Vegan one called 'Green'.
I’ve doing the LHR since about October as well, in fact didn’t do any speedwork until January, 4 weeks out from my first 1/2 marathon. I was wondering the last few weeks watching your video if you were still trying MAF because of all the tempo work you posted. As you noted I think you might be doing a little more speed work than the traditional MAF system would do. That being said when I did introduce speed work, it was a little hard, but I was ready by race day. Like you I also have a hard time reaching the higher numer. In my race I didn’t even get to 20 bpm over my MAF rate which for me is 130. Planning my first marathon for the fall, shooting for a 3:20 and a BQ
I started MAF about a week ago. My Vo2 Max has dropped greatly from 53 to 47 but I guess I have to be patient to improve. Am enjoying the run though and my recovery period is less than 24 hours. I'll give this a try for the next 3 months.
the only way to know your VO2 max is dropping is if you test it in a lab. A watch won't give you an accurate reading ata ll.
I'm 2 1/2 months into MAF training. Also hoping Boston doesn't cancel but if it does, I'll have more time in this low hr training for Chicago.
I strongly recommend the Spring BQ.2 race in Geneva, IL on 4/18 as your replacement marathon. I signed up yesterday for $150 since we both know the probability of Boston actually happening is getting pretty small. The BQ.2 is limited to 200 participants and has very small crowd support which should increase probability that it is allowed to continue. It is a VERY fast race, probably faster than Boston. Never mind, it looks like they just closed to keep the size smaller, but you might enable to get on a wait list.
hello .Nice video..Could you write down the progression of your tempo intervals? I would want to replicate this to my schedule as well. Another question is what intensity are these tempo intervals/runs at w.r.t MAF Heart rate? ( is it at MAF+10/20)
Thank you in advance.
I am really interested to hear your opinion on using this method combined wit ha PowerMeter (like Stryd) instead of heart rate? HR can be up or down depending on a lot of things like how well you slept the night before etc, while Watts are independent of that. My thinking is to apply this method but use Power zones in stead of HR zones...
Kofuzi, do u cycling? I was thinking to blend recovery aka MAF training on indoor cycling and later blast the run at certain point of time. not sure if this will help to make my run better/faster?
Hi Mike. Loving all the content lately. I know you don’t normally talk about running form since everyone is different but you make it a point to try reply to people. And perhaps your audience can chime in too. I have tried to do research but did not find an answer. Seeing all the slow-mo video of people running, I see most people land on the outside edge of their feet and then kind of pronate as the foot transitions to the toe. Is this the preferred form or just a result of the natural way the foot works? I haven’t video’d myself in slo-mo to see if I do it, but I think I land more flat.
I’m no physiologist or coach, but I believe that is called pronation, which is different than over pronation. I think a lot of people conflate the two, although I’m not sure I can always tell the difference, except in severe cases or unless I look at your shoes.
@@kofuzi Thanks for the reply. If you look at your slo-mo footage at around 40 seconds into this video, you can see where your feet swing forward and, right before they touch the ground, turn so they land on the outside edge. Are you doing this on purpose or is that just how your feet behave? I’m trying to figure out if this is something I should be trying to emulate since I see this in a lot of running videos, but no one ever talks about it. There is a lot of emphasis on forefoot vs mid foot vs heel strike and the toe off, but nothing about landing on your outside edge. Is this biomechanically efficient or does it generate the most push off force?
My shoes tend to show wear on the outside of the heel and the under the ball of the foot. I’ve been trying to focus on landing on my mid foot and I’ve been trying to land on the outside edge first but I don’t know if I should be emphasizing that.
Sorry for the long note.
I did MAF for 5 weeks and saw improvements, it really helped me understand what running easy means. However, when I tried to get some intervals my speed was gone. I had forgot what it's like to get the HR and leg turnover up. To anyone wanting to do this give ample time to build up leg speed again. Regular mortals can't set PB at MAF HR.
i2istudios I maintained 1 day a week of “speed” sessions while doing MAF to keep turnover. Can also introduce strides at the end of runs to bring that turnover back.
you dont know what u r talking about, and u have little to no experience
@@MMABeijing then enlighten us on how it should be.
@@sauzeeee I can not enlighten you, I am not proficient enough and anyway there are plenty good tutos on YT. I just reacted to Average Running saying "Regular mortals can't set PB at MAF HR." after using MAF for 5 weeks. He has no experience and he does not know what he is talking about.
I’m not a fan of low HR but I’m impressed with your fortitude by soldiering on with it
then hope you're religious because if "you're not a fan of low HR" you're the kind of runner that peaks early, gets injured a lot and tends to wane despite his best efforts.
Giovanbattista Fichera Indont think so dude, I do my own thing my own way, I’m not injury prone and I’m completely in love with running. Next time please don’t make assumptions or judgments about me or other people you’ve never met because you couldn’t be more wrong!
@@giovanbattistafichera8439 What kind of socially incompetent answer is this? Good grief.
@@TickleMeElmo55 and who was even talking to you or asked for your opinion, I wonder? Do you walk around the street intruding on other people's conversations? Talk about being socially inept. LOL
then you're just a lucky guy and I'm happy for you, but your experience is, alas, not statistically relevant. Wherever you look, people who do their easy runs hard end up injuring themselves, and that's a fact.
I think, being half Asian, I have a big philosophy of maintaining balance. There's no (healthy) solution in extremes. After having spent some time in extreme side of things...particularly training and diet. I learn, from things like MAF, as well as the old-school style of track mentality and have since drawn a line. I seem to find I have subscribed to the Seth Demoor train of thought, which I seem think is the direction you're gravitating to. A more balanced approach of running. Some harder efforts, but the majority at easier efforts. And it's all leading back to what our wiser, more experienced coaches have been preaching, for eons..."Dial it back. Train in zones. Slow it down!" The sort of advice that falls on deaf ears when you're between 17-25. I am 40. My MAF should be 140 (or less... since I'm paying for last year's overuse injuries, to some degree). I began MAF, around Fall, after racing season, convincing myself I wasn't injured, or overused. and I think MAF worsened it...but not because of any fault to the program, but because I had been running 6-7 miles, most days, at between 8:15-8:45 pace, at 166-170bpm. Those runs were around 49-52 minutes...but now I was running them much slower and my exposure to the activity went up astronomically. I began scaling back my mileage, not happy about it one bit. My 4.5 mile runs then became the new 45-50 minute runs...but it was too late and the inflammation and injuries still got worse. Now that I'm healthier, I'm interested in keeping it slower. But I am finding that true MAF breaks natural form. As some of those runs are at power walk speeds, which can go as high as 11:00 min/ mile, mind you. In short? My philosophy became, "run as slow but naturally as you can." I found that this put me at about 148-155bpm runs, at 10:00-10:45 pace. The slowest I could absolutely run, while maintaining track like form...as opposed to tripping over sidewalk cracks, because you can't lift your legs up high enough to run naturally. The moral of the story? MAF teaches one to slow one's training runs down. That's all we ever needed to do! But for performance you still need those tempos and speedwork runs, but in small doses.
I believe the 80 to 90% maffetone training with a little speed work will not only allow you to enjoy running for longer but also drastically reduce your injury risk..at 65 yrs old I still look forward to racing season and have the endurance,speed and health to be competitive..some of our local races are already being cancelled..best wishes for Boston
I don’t anticipate being in polarized training often. Just in the 8 weeks or so before a marathon. I hope that it enables me to continue running and racing for years to come
Just wondering if there are any other «slower» runners out there who has experimented and had success with this method? I have been reading and watching a lot of videos on this method, and while the information is useful and makes sense, a lot of the people I have seen are already fairly fast runners! I was running 9-10 minute miles between 150-160bpm (I am in my early thirties) and now running at a lower HR and with the heat I start at 11:30 miles and end towards 13 minute miles! I feel sometimes I could almost walk that pace and worry about my form when I do try and run fast again! Thanks for your thoughts!
I am wondering what is your all time favorite running shoe??
Thanks for the update, I've been eagerly looking forward to this. I'm intrigued, are you also following Phil Maffetone's nutrition suggestions of eating high fat low carb?
Jeffrey Silver that’s good to know Jeffrey, thanks. I’m started running almost 1 yr ago and have had good results- distance/ recovery - but my pace has pretty much not changed much and is around 10 minutes per mile for marathon distances and beyond. I’m going to move to plant based to see if I can improve performance.
How do you do it? Does it improve over time and with fitness? I have tried this but I cant keep my heart rate lower than 170 etc and even at that pace it is so slow like 6:55 per km. Granted I have just started up again and so unfit as well as probably a good 10kg that I need to lose. Does that add to it? If I had to aim for 135 beats per minute I would probably be walking
Cuan Walker i feel like you have to have a couple months of experience of just normal running to be able to to control your heart rate with pace. i’m not sure if you’ve just started running, if so you need some what running experience to control it. if not then unfortunately i’m not sure, maybe check your heart rate monitor? wrist monitors aren’t always particularly accurate
Hey kofuzi!!! Wich one do you think is the bst looking:
1) Vomero 14
2) Pegasus 36
(Keep up the good work and don't stop running)
Best looking? Peg 36
@@kofuzi Thank you man!!! I really appreciate it...
Shout-out to the MKBHD t-shirt !
Damn yeah. I knew I saw it somewhere but didn't know where lol
Do you have to run MAF every time you go out when you train or can u do it 2-3 times a week when your running 5 days a week
i think maf is a great guidline for easy runs , but you need to add at least 1 speed work out per week to make gains. its good for beginners too when trying to avoid injury. i did the maf thing for a long time and my progress stagnated. it will make you slower if you're not doing any hard runs. now i mostly use it as a limit for easy run efforts like recovery runs and long runs, but i had to implement a track day, and a tempo run day per week to really start seeing progress again..
do you have plans to make a video of your running form during a maffetone run? I keep learning to improve my running form and efficiency, but most videos about running form I think is more suitable for tempo runs or speed sessions.
I've noticed your form on your videos. it looks quite good and I'm hoping to learn something from that. But it's quite difficult with the spinning shots etc.
Hoping to have a full-body shot of your runs (during easy/maffetone runs) to have a clearer view, if possible.
Thanks!
i am in the minority on this, but my view is that one's form is your body's way of maximizing functionality pursuant to your current level of effort and your current level of fitness. when those things change/improve, form follows suit.
i personally try not to tinker with form too much, although overstriding is one thing that I am trying to be a bit mindful of.
@@kofuzi So.. improve my fitness first, and my form will adjust? interesting perspective.
@@aristodiga82 Yes. What Kofuzi said about the overstriding is basically the only thing you need to watch out for because everyone's perfect or efficient form is specific to them and your body basically figures that out the fitter you get and farther you run.
@@mav3ric100 noted. thanks 👍
What HR do you run at during a marathon race?
curious what yall think the minimal amount of weekly mileage you need to run to see results with Maffetone method?
I’m thinking about the same number of hours per week as you are currently running
Great guy , great job and keep it up , I’m going to start the MFF method, should I stop doing leg day at the gym
So I started running and stick to it for the very first time about 3 months ago and went running two to three times a week. I started from zero and worked my way up to being able to run for 20 minutes straight without the need to walk in between. Now yesterday was the first time I trained MAF and I had to go so slow. It took me like 11 minutes and something to go 1km. So it's like 17:40 mins/mile. Is it normal to start that slow??? I was really irritated by that running speed. my max HR based on the 180-rule should be 149 and I had an average HR of 146 during that run and I ran for 30 minutes straight.
Yes for some people that's totally normal. My HR goes so high I can't run the whole thing yet, I have to take walking breaks to stay in my hr zone
Tienes mi like amigo kofuzi saludos man from mexico.
Why is it important to race / perform at low heart rate? Legit question, not trying to critize MAF training (actually i've been trying it for almost 2 months now and I do see progress).
Will you be coming back to Phoenix? Would be great to do a group run.
I'm certainly overdue. I'm currently on the wait list for black canyon
Nice shirt! I'm also an MKBHD fan
Hi, Are you still in MAF until now? Thank you
Song???
Just decided to do a start over and jump into that Maffetone adventure. Let's see how long an ADHD can stick with 100% LIT...
Best of luck!
@@kofuzithanks, mate. Thought of 3x 4week blocks to bring my aerobic easy runs back to 8:30-9:00/mi.
Ok. Can You tell me how Your usual training week looked? I try to figurę out how to strat maff. There are no training plans for it. Now im training 4 times a week mix of intervals longer runs , easy days.
when you're starting, it looks like:
Su: easy
M: easy
Tu: easy
W: easy
Th: easy
Fri: easy
Sat: easy
Sun: easy
@@kofuzi hahahahahaha
@@kofuzi which shoes You used the most during Your maff training days?
For best results should I do a session/tempo twice a week while doing low hr? I’m a hs runner training for 5k btw.
if you have a coach, i'd defer to what your coach recommends.
i'm also not sure that HS age runners really need low HR training. i would perhaps consult floris gierman or maffetone himself.
kofuzi thanks
Hey Kofuzi, what do you do for work?
i'm a legal technology consultant
Not a Maffatone guy here, but still hit the “like” button.
Thank you for your support.
Do you walk when you go over your zone 2?
it's generally not necessary. If you have a decent watch you can get notified when your effort level is above that zone and you can just slow down until it does. If it's WAY above then yes, walk a bit. There's no shame in that.
Mike and others who are registered for Boston, here's the latest from just a few hours ago: boston.cbslocal.com/2020/03/12/coronavirus-boston-marathon-postponed-rescheduled-possibility-september-mayor-marty-walsh-covid-19/ The news outlets in Boston are indicating that officials are working with all the towns on the course to find a date in Sept. for rescheduling the race. There may be a special holiday weekend for this year only. An announcement is likely as soon as tomorrow. Let's hope the virus behaves seasonally and abates by then, and perhaps even a vaccine earlier than originally thought possible. I'm going to try to enjoy a cutting-back of the long runs, maintaining fitness and resuming the build-up in summer, and hopefully getting beautiful N.E. fall weather in Sept.
In my understanding of polarized training, tempo work is discouraged. That's the middle gray zone you want to avoid. You want to be at or above threshold pace/power.
Yes you want to try an avoid Zone 3. He only did 7% in this zone which is good enough. It is inevitable that some of your training will take place here, you can not avoid it entirely.
tempo runs are zone 4 runs and believe me, they are the bread and butter of every runner together with the long easy run. Whatever you do, keep those two in your schedule.
Was it easier to control your heart rate in cool weather?
Yes
Song at the beginning?
th-cam.com/video/P0NRLEE-ywk/w-d-xo.html
Song at the beginning? Sucks.
What's your usual cadence for a LHR run? I struggle to get mine above 160.
I don’t track cadence
This guy makes me wanna move to Chicago just to run by the water
it's a great place to run, normally
And smelling car fumes :D
Nice MKBHD shirt!
Wait, can we take a second and talk about that sweet Matte Black shirt? #mkbhd
I enjoy MKBHD. I love the Matte Black mantra
Another runner who's improved with MAF is Neil. This video is worth a look: th-cam.com/video/8WmVh2floOU/w-d-xo.html
What is your weekly volume? I've been doing all my runs below MAF pace for three months and haven't seen improvement. Guessing it's a volume issue as I eat clean and am not feeling stressed and get enough sleep every night. Anyone have any advice for how to gain more improvement on a low hr program?
my weekly volume on maffetone started at about 60 miles per week (which took forever) and increased up to 80. my thinking was that, if maffetone really is so easy that i can run like that forever, i need to put my money where my mouth is. and while i felt more satisfied with myself for running slow high volume weeks, i wonder if that only further delayed the appearance of progress.
3 months wasn't long enough for me to see results more than a random blip here and there
@@kofuzi yeah I'm going 8 hours per week and it gets me about 45 miles... 10:45/mile pace if you average it out. Three 40 minute runs, three 1 hour 20 minute runs and a 2 hour run.
Just unsure how long it's supposed to take to make progress... I know many proponents of his training method say that it can take a long time to develop the aerobic system. Trying to stay patient but at the same time it's frustrating moving so slowly and having to walk sometimes. Perhaps I'll try to get the volume bit higher and see if that gets me anywhere.
Thanks for the response best of luck in your training and running journey
@@kylework943 how did you progress over time?
MKBHD TSHIRT!!!!
Sorry to be the bearer of bad news, but the announcement happened. Boston is not happening at least until the fall 😭💔
I’ve heard. It’s what I expected.
So, basically you're doing 1970s LSD (long slow distance) for a good base, followed by a tempo phase to prepare for Boston. It should work OK for the marathon, although it would never be good enough for 5-10 K training. Good luck on sub-3!
sahacking I am currently training for 5k with MAF training for all long and easy runs, but I have one speed and one tempo session a week as well.
@@AverageRunningPT OK, so you are following Pete Pfitzinger's schedule. I do the exact same thing. It's Lydiard - based with some variations. So, LSD, with a bit of tempo and a bit of speed. Nothing new, but it still works.
sahacking oh of course! Wasn’t claiming anything novel. And I will return to more consistent MAF training after my race.
It's not like we changed much from the 70ties, so why wouldn't it work? ;) What modern, breakthrough training methods are tested and proven to work?
1:47 to skip the intro music
If you’re in that much of a hurry, you can also just read the description. Or if those two paragraphs are too long, I will quote the executive summary:
“TLDW: I feel good. I feel strong.”
@@kofuzi didn't intend to offend you, however I and I suspect other viewers don't like that type of music and would prefer to skip to the content which, by the way, was great (thank you!)
I've been watching your videos for over a year now and absolutely love your work and respect your opinions. But as a customer feedback I would say I don't appreciate the RAP music as an introduction, I am just not a fan of RAP. So, just intended as feedback and hope you keep up the great work! Thanks 😊 !
I know you’ve been in the comments for a long time. I appreciate the feedback
Totally disagree. I’m LOVING the new music!
I feel like that's getting into weird territory because that's not constructive feedback or criticism. That's a personal one and if he's going to be listening to every one of his viewer's personal wants he'll go crazy, any youtuber would. Keep it to yourself if you don't like it unless he specifically asks your thoughts about it. It's (the music) always less than 10% of the overall video and doesn't affect the value he comes to share with us. I for one love it and there has been some songs I didn't care for but that's not the reason I come to this channel nor the reason I love his channel so it's not important. Just Mute that portion next time until he starts talking like the rest of those of similar sentiments to you would have done. The world would go so far is people weren't so easily offended with things that aren't that important and doesn't affect the message of whatever medium.
What you use for heart rate monitoring?
Polar OH1, usually
@@kofuzi If you wear chest wrap how do you follow your heart rate? (I mean follow during the run)
Pair it to a watch or phone
MKBHD shirt 👌🏿
There needs to be a running version of that
@@kofuzi Where can I get a "Non Elite" shirt? 😁
Rip Boston marathon 😔
September
You probably should be using your max HR and not the set formula. Your max HR is too high using your age to use the set formula.
What I see here is that you are back to square zero after 1500 miles. No improvement from your previous marathon speed. Perhaps you did not loose anything either. What does it means... What would have happened if you were not follow MAF at all?
I mean scenario A with MAF vs scenario B without MAF. Whatever you used to do before to qualify for the Boston Marathon (sub 3 hours marathon).
Wey cuantos kilos perdido..del inicio hasta hoy..
Saludos tijuana
Quizas dieciocho? Empezo corriendo casi cada dia en 2016 or 2017.
You're essentially following the "90/10" or maybe even the "80/20" principle. The MAF Purists will insist that you can not go past MAF heart rate until race day. I definitely subscribe to 90/10 though..... if you run every day, and run lots of miles, 90/10 is a must.
I’m ok with not being a purist.
I don't know about the purists. But even Phil describes training cycles and times where you need to add intensity. philmaffetone.com/personalize-your-training/
I know that you'll consider this a troll. It's not. But you should know that Maffetone is a crank and a quack. Check out Jay Johnson's podcasts on why HR training is bunk or any of the vast number of studies which undermine it. It is a highly inefficient way to build speed or endurance. Regardless, you've been consistent and that will build speed. People that gets results from it are really getting results from having a plan and sticking to it, but they are not *optimizing* their training.
I don’t consider it a troll. I understand your position. I’m not sure you understand mine, but that failure is on my end.
The only thing I disagree with is you going to that conference... Dude... 😬 Please be sure to wash your hands. A lot.
Zanrok it’s airborne, doesn’t really make a difference unless you don’t breathe
@@jollyroger7172 It's vapor dispersal, meaning droplets (such as a cough), not aerosol dispersal like measles, which is spread just through normal breathing. Droplets land on surfaces and can contaminate any number of items that can be touched.
@@jollyroger7172 It sure does make a difference. Air droplets from people coughing go onto surfaces such as hands. If said person uses their hands to block the cough and then proceeds to shake Kofuzi's hand. That greatly increases the odds of him getting infected.
Zanrok fine he washes his hands in the same bathroom said person with Coronavirus was also washing their hands, germs also live longer in bathrooms due to wet conditions so that’s a thought. Doubt he cares otherwise he wouldn’t be at the convention
@@jollyroger7172 you do realize soap kills the virus when used properly right?
Damn, the music is atrocious, but good vid!
Usually, the critiques are inverted.
10 minutes of music for a 15 min video 🥴
quantity over quality. I'm more of an all you can eat buffet than a gourmet meal
Dude you keep mixing words. A tempo run is not doing intervals. If you’re adding tempo paced runs into a 20 miler then either you “tempo” pace is not right or you must just think anything faster than Maffetone is tempo pace. Also, going from no speedwork to 3 speedwork sessions a week is ridiculous. Ease into things man. You’re going to burn out unless your speedwork sessions aren’t really that fast in which case your probably spending your time in zone 3 efforts. You should just stop it already with this Maffetone nonsense.
I don’t want my speed sessions to be that fast. That is one of my major premises. I haven’t wanted to get anaerobic. Yet.
If you’re listening closely and are a student of marathon training plans, you will notice that it looks something like a Jack Daniel’s plan. 3 weeks tempos. Cutback week. 3 weeks anaerobic workouts. Taper. Strain the body in one new way each mini block. But only one new stress at a time.
I define tempo as the HR that I can maintain for an hour before bonking. At the halfway point of the Houston Marathon, I picked up the effort to about 171bpm (which wasn’t prudent). I died about an hour later. But that is the number I use.
I thought you had said that you were doing 3 speedwork sessions every week. I heard you wrong on that. I have jack Daniels book in my hand. I don’t see where he mentions running tempos for a few weeks then go anaerobic for a few weeks. The 2Q sessions or the 4 week cycles don’t mention this. Taking your max heart rate from your recent marathon is a decent start but not exactly a good one since you were tired at that point and it wouldn’t be realistic that you can reach your tempo heart rate during the marathon. I am a 2:40 marathoner. I haven’t done Maffetone training but my easy run days are run at 110-115bpm. Easy days consist of 13-16 mile days. I am running over 100 miles a week. With the volume I am running my heart rate has fallen naturally over the last couple years. I think if you concentrate on building a solid base and follow the 4 week cycle jack Daniels plans you can knock the next marathon out of the park. Boston is most certainly going to be postponed to the fall. Take your current fitness and find a local race that is still scheduled and see where your at. Then take some time off from this race and your recent marathon. Start base building and follow a plan. Or better yet, take Sage Canaday up on his offer and get a training plan from him.
@@kofuzi so what you call tempo is in fact "threshold" run. Tempo is somewhere between your maf heart zone and threshold. For a marathoner between 3 and 4 hours, "tempo" is usually a bit faster than your marathon pace, and "threshold" is your 10k pace.
are u the brother of bruce lee?
Great video, but ditch the (c)rap song. Makes it unlistenable.