That article said absolutely nothing about anything, and is seemingly based on no experience with either program, either as a coach or an endurance athlete.  There is no mention of the RQ scale or the 180 formula, and how it was derived. There is no mention of downhill running, Maffetone's knowledge and experience with overtrained athletes, and no mention of the concept of aerobic speed. There is no mention of the three levels of overtraining. There is no mention of Mike Pigg having his a very successful season using no anaerobic work between races. Bass has simplified the whole thing down to "run slow and less", when I would simplify it to "gain aerobic speed, stay healthy." It's all about injury-free speed, though seemingly it is not when you first start out.

 

With all due respect to Bass and his awesome bodybuilder's body, about which he has lots of experience and knowledge based on that experience, he is not a great writer nor a great researcher. How many endurance athletes, especially overtrained ones, he has coached is unknown to me, as his resume doesn't mention it. I'm not sure if he is a an endurance athlete like a marathoner or triathlete either. He obviously knows his stuff when it comes to bodybuilding.

 

--Jimmy

Dr. Maffetone,

I am glad I read the article. 

 

The article made the point that you need balance, a mix of both types of training.  The way it made that point, was to take two approaches to training that appear to be at opposite ends of the spectrum, summarize them, and then say that you if do both, it is better than just doing one.

 

It was simplistic, and it pushed the Maffetone Method unfairly to one end of that spectrum, to make his point.  That is how I would summarize the article.  The Maffetone Method clearly does not exclude anaerobic training.  It appears that the article did point that out, but not very clearly, I think.

 

But, I still liked reading it, because it was interesting to read about Lactic Acid.  It made a good point that the two systems (aerobic and anaerobic) are intertwined and not independent.  The article helped me appreciate the Maffetone Method in a different way.

 

I appreciate, more and more, how complex the energy system is, when I continue to read articles like this.  I see the energy system as a continuum from primarily aerobic to primarily anaerobic as the HR and intensity goes up.  It is not that you switch from aerobic to anaerobic once you cross some magic HR number.

 

Even at the MAF paces, we are still burning about 50% fat for fuel, and the rest is carbohydrates that produce Lactic Acid, which then is burned for fuel as well.  At the MAF pace, we are still training both systems, it seems to me, but the Lactic Acid is produced at a low enough level that it is not impeding or distressing the muscles.

 

The Maffetone Method clearly has a place for anaerobic training, but cautions the reader to be careful.  A little anaerobic training goes a long way.  Overdoing it is the most common mistake.  I know that I have had the most success running when I do a base of all MAF running, and then during racing season, continue to do MAF running most of the time.

Gmoney has been good for the forum as he likes to post ideas to think about and discuss, even if they are contrary to the forms of low-heart rate base training practiced by most of the members here. Thanks, G. I like the stiimulation.

On the lactate/lactic acid issue. I've done some reading about this in the past. The body, muscles and tumors as well, uses a certain amount of lactic acid as fuel. But the amount is limited, and done mostly during intense anaerobic exercise. There seems to be some mitochondrial development in response to hard intervals, and the body learns to process more lactate. This same response is found during endurance training. The Hadd training method is based on the idea--to progressively raise the lactate threshold from a low HR/ effort to a higher one/effort.

 

It's been known for years that the body could learn to clear the lactate more efficiently and at a higher rate. If you're lactate begin to rise steeply at a low HR,  you aren't going to run your best performances. You have a higher probability of better performances with the lactate threshold being as close to the MHR as possible. What wasn't known until the studies was that the muscles were actually reprocessing some of the lactate.

Regardless of what the body is doing with the lactate, you can raise your LT, and if you do, you're better off--but there is other things to consider. Running too much at HR's above your LT has been shown to reduce aerobic fibers, and actually destroy muscle cells. You can raise your LT with MAF endurance training, because your mitochondria grows from the training. The harder you run towards your LT, the more lactate that gets produced. Other hormones like cortisol and other stress come into play the harder and/or longer you run. These in excess can diminish aerobic fibers.

"Too much" are the key words. My personal experience with MAF training is that after the aerobic base period, if I add in a few brief LT runs of 20-40 minutes, at about 90%  MHR, my MAF tests will improve. If I do too much, they don't. If I spend too much time on my feet (running at MAF), and most importantly don't count life stress into the training load equation (MAF tests will let you know), my tests don't improve and my LT is lower than a sugar-burning worm's belly.

In the HADD training, his indicator that your LT is improving is whether or not you can run at each of his LTHR stages for 10 miles without slowing at the prescribed HR. MAF tests will tell you the same thing. I know if my MAF tests are around 9:00-9:15, I can run a 3:30 ish marathon. If they are 10:00 and higher, no way.

"Too much" can be ascertained from monitoring your MAF tests. "Too much" will also reflect in your training times. And of course, if you are a walking, breathing sore spot with a pronounced limp or yelp, you are doing too much.

If you go the interval route, and make them the cornerstone of your training, then "too much" can be ascertained in the same ways.

The reality of running is running. Lactate is kind of in our imaginations. It's there in our bodies, but we aren't aware of it. Tangible things like MAF tests, indicator runs like Hadd's or MRP runs, training times, and how your body feels are easier to grasp onto in my opinion:


JJ walked into the church looking for sympathy. He had just failed in his recent marathon and wore his failure like a yoke. His legs were sore and his body ached. It was silent prayer day. Dozens of people sat in the pews holding rosaries and praying. Everyone ignored JJ. They were oblivious, and maybe just plain uncaring about his condition. It became too much for him.

"I can't process my lactate!" he said.

Silence.

"Do you hear me? My lactate threshold  sucks!" he said.

A priest emerged from a confessional booth. He walked over to JJ and put his arm on his shoulder.

"This is time for silent prayer. You'll have to be quiet." the priest said.

"I need to talk," JJ said.

"Come into the confessional."

JJ took his seat inside the confessional. The priest opened the window. JJ felt those nice feelings of intimacy that he always felt in confession tickle his spine.

"Bless me, Father, for I have lactated. It's been 1 year since I've had a good performance--" JJ said.

"Excuse me, son. We don't allow jamming or riffing on the act of contrition," the priest said.

"I'm sorry, Father. It's just, I'm very distraught about my lactate threshold. Just sitting here, I'm producing too much lactate for my body to handle. I am a disgrace."

"You're a runner?"

JJ perked up. "Yes, I'm a runner. 10k's, marathons."

"I see. Coincidentally,  I am a cross country coach here at the school. I understand now. You have sinned a venial runner's sin." the priest said. "This sin is a form of pride. Pride has undone more runners than you will ever know."

"Pride?"

"You tried to be Bill Rodgers--love Billy--you tried to be him without regard to your lactate levels. You chose image over some very real processes going on in your muscles. Then you ran a marathon I suppose, and tanked."

"Like a Sherman sinking to the bottom of the English Channel on D-day," JJ said.

"Are you ready for your penance?"

JJ thought he heard the priest snicker. "Yes, Father."

"Rest for one month."

"One month? That's a bit harsh. You know what that's going to be like? My running partners are going to pants me and call me 'woosy'," JJ said.

"Take it like a man. And when your rest period is over, you will run with the new Lactator by Ronco. It's a little device that measures your lactate as you run. If it builds too much,  a computerized voice that sounds like Stephen Hawking says 'slow down, dummy' " the priest said.

"And if I don't slow down?"

"It induces an electrical charge to the nervous system, triggering the 'number two' urge."

Number two during a run was JJ's nightmare. The Lactator would be a real challenge. Challenge was his middle name, at least that is what he always said to himself in his fantasies of being a real man.

"Okay, Father. I accept my penance. Thank you."

"Go in the peace of the knowledge that your body will learn to eat it's own lactate, or 'muscle poo' as we call it at the coaches' club."

JJ left the church feeling a little better. He limped home, went to the Ronco web site and ordered The Lactator,  another gadget to go along with his GPS watch, heart rate monitor and fuel belt. They might pants him and call him a woosy, but he would be the supreme eater of his own muscle poo. Dominant. Love-able.

 

--Jimmy

Quote from jimmyb on 7/1/2009 at 7:41 PM:

 

Thnaks, Jimmy. Good stuff.

I was an altar boy. Loved ringing bells.

 

--JImmy

Fortunately the Church has deep pockets!

lg