Max McMaffelow Esq.
Just a quick clarification of my previous post. I probably should add that i'm currently at a 13ish maf -10 pace, (not sure of full maf pace), and aspire towards the 11:00 to 10:30 brackets. Didn't mean to imply that I was at that level presently.
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I just looked back in my log. At the time my best test was 10:55. That was the last test before 8 weeks of Pfitz. I test on the treadmill at 75 degrees. Back then I even used a fan for MAF tests, not anymore. My marathon time turned out to be 3:48:22. I ran a 5k 2 weeks out that was a 24:47 so that is almost dead on to the 5k time. At the time, i just ran the household and ran. I did not do a true test the weeks before the marathon, but I did not get faster. I had gone outside and added hills though. My life never really flows. Bad shocks....
I hope to bring more data to the table in May. I will be running the same marathon again, and using the same basic training plan.
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Good to see you haven't left your corporeal form and are still around.
The chart is based on MAF tests, not everyday subMAF runs.
It seems that MAF based race time predictions would vary greatly depending on age. A 46 year old MAFing (180-age=134) at 9:00/ mile should, in most cases, be able to run a faster marathon than a 26 year old MAFing(180-age=154) at the same pace. I don't know this for a fact, of course. It just seems logical...
While doing some early planning for the weekend, I recalled reading this post about Race Pace predictions based on MAF results. There is great information in this post!
Thank you Jim for the indepth correlation of MAF results vs Mpace.
I just completed my last weekend long run (8m) and decided to stick with the plan as opposed to pushing the pace during the planned taper phase. Following a brief mile warm up at sub-MAF, I ran 5 miles at an average pace of 10:45 @ MAF-2.
Recognizing this would be my last long run before the weekend, I decided to move to a higher HR to see how it might equate to a MP? Following the MAF miles, I ran two miles at 10:12 (MAF+11 ave) and 9:10 (MAF+18).
Based on the template on the first page of this post, is it possible that I might be able to finish near 4hrs?
In the back of my mind I was thinking a 4:15+ finish would be a big accomplishment. Something near 4hrs was never on my radar screen - wow. I would be thrilled to come close to this time as it would be a PR!
I intend to push the pace and go for a PR, however I am some what concerned that this may be too agressive and could result in trouble after 20.
This topic got me curious to read more about Maffetone, and I found a couple of links that I thought would be on interest to people.
This first link is a recent rewritten version of the "Want Speed, Slow Down" article that most are probably familiar with.
This next link is to an interview that Dr. Maffetone recently did. It was interesting to read more details about the people he used as samples when he came up with the MAF formula and method.
"He conquers who endures" - Persius "Every workout should have a purpose. Every purpose should link back to achieving a training objective." - Spaniel