"He conquers who endures" - Persius "Every workout should have a purpose. Every purpose should link back to achieving a training objective." - Spaniel
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Thanks for the replies. I think my question was not stated clearly. I am not looking to do HILL work per say like repeats etc. That I can do when I finish MAF training. Under MAF we are to keep our HR in a certain range. So repeats certainly would not allow for that. It was suggested by MAF and others to run on hills throughout your run do get some quick leg turnover but at the same time keeping your HR in the MAF range. 144 (+/- 5).
Actually, the way you establish your MAF zone is MAF to MAF -10. So if your MAF is 144, the zone is 134-144. 144 is a ceiling. "Blips" (nothing longer than a second or two) of 145 are okay. I've made progress with MAF without any downhill work (winter on the treadmill). I was able to get my race speed turnover back pretty quickly once race season starts, or after only a few LT runs. Though you might feel that your legs aren't moving at first. I see the wisdom in doing the hill work though. And always incorporate hills when running outside. Making sure to stay under the MAF ceiling, even if I have to walk. --Jimmy P.S. I drive 10 miles to one of my hills courses.
Jim I thought it is MAF + or - 5 not MAF to maf - 10. What gives? If you have been exercising for more than two years without any problems, making progress in competition without injury, add 5. THis is from MAFF
John
Max McMaffelow Esq.
Our misunderstanding is that I consider MAF as the final calculated number. You first calculate 180-age then if you feel you need an adjustment according to his adjustment list: From "Training For Endurance" page 39 by Dr. Phil Maffetone 2nd Edition * If you have or are recovering from a major illness (heart disease, any operation, any hospital stay) or on any regular medication, subtract 10. * If you have not exercised before, you have exercised but have been injured or are regressing in your training or competition, or you get 2 or more colds or flu per year or have allergies, subtract 5. * If you have been exercising for up to two years (at least 4 times per week) with no real problems and have not had colds or flu more than once or twice a year, subtract 0. * If you are a competitive athlete who has been training for more than two years without any problems, and have made progress in competition without injury, add 5. If you are adding 5, then your MAF is (180-age) +5. If you are 36, then your MAF is 149. The zone you use is 139-149. If you are subtracting 5 then your MAF is (180-age) -5. If you are 36, then your MAF is 139. The zone you use is 129-139. We are saying the same thing. Maffetone says the adjusted number is your MAF, not the 180-age by itself. There! Now we can....like...connect. --Jimmy