Happy
2011 Redding (CA)
2011 Redding Marathon (CA), 2011 Yakima Marathon (WA), 2011 Eugene Marathon (OR), 2011 Newport Marathon (OR)
2011 Pacific Crest Marathon (OR), 2011 Smith Rock Summer Classic Half (OR), 2011 Haulin' Aspen Trail Half (OR)
2011 Running is for the Birds 10Km (OR), 2011 Sunriver Marathon (OR)
Third, my goal is not "fat burning" but running faster marathons.
My point is recommending this book is this -- we develop our cardiovascular (and other "running" systems) by "gently" pushing them beyond their present limits, and follow that stressing with rest (recovery). With due respect to Maffetone, Middleman, Allen and others who advocate LHR training
Thanks Flower ... that makes a lot of sense. After watching my pace bounce around quite a bit, I've adopted a slightly different approach to MAF testing. You can visit this link ( http://hamiltonweb.org/id800.html ) to track the results. Mindful of Maffetone's remarks, I test once each week (Monday) at about the same time, and on the same road (outside) course. This allows me to throw out the "highs and lows" created by snow, wind, heat, etc and get a better picture. Not for everyone, but works for me. Second, I found after experimenting that running by "pace" was more efficient than "heart rate". In other words, rather than keep an eye on the monitor (speed up, slow down, speed up, slow down), I would find a "pace" which most often kept my heart rate with the proper limits. After a few weeks at this "pace", I discovered my heart rate dropping ... I could run the same pace at a lower heart rate. So ... the next month I dropped the "pace" a little and stayed within the MAF test limits. Third, my goal is not "fat burning" but running faster marathons. OK, many others also have that goal, but I'm not wed to "just" LHR training. Four months of the year (Nov, Dec, Jan, Feb) I concentrate on LHR training ("almost" no racing). It is pretty easy to LHR train in the snow and on the ice. But, starting in March, I begin to follow Brad Hudson's Masters Marathon Plan (Run Faster), which involves tempo runs and intervals. And yes, other paces above the MAF test limits. To my surprise, however, the MAF tests for March and April have continued to improve. (I'll do my first MAF test for May this coming Wednesday.) Jesse and Jimmy (among others) have used a mixture of "paces" quite successfully over the years, and that seems to be working for me (at least for now). As Maffetone says, too much anaerobic work reduces the aerobic capacity, but there are a number of AEROBIC heart rates within the MAP (most aerobic pace) and MEP (most efficient pace) zones. For eight months of the year, I try to run 80% (or more) of my training runs in the AEROBIC zone and 20% (or less) of my training runs in the ANAEROBIC zone. The other four months (LHR training), I try to follow a 90/10 ratio. Don't be discouraged. Our bodies are different and the results will vary between each of us. And you are making progress.
Maffetone and Allen advocate MAF training during the aerobic base phase, and both include anaerobic work in their methods. It's not all sub MAF training. Maffetone only suggests prolonging the base phase when it is needed, as in the case of over-training, coming off injury, and aerobic deficiency. Both include "race seasons." This method is NOT about running slowly, it's about building aerobic speed, while maintaining health. When done properly, you can get pretty fast at MAF. Most don't do the program properly. They don't give a long enough initial base period, and return to the hard stuff too quickly, and sometimes to their states of over-training, injury, and aerobic deficiency as well (which is often what brings people to the method). If you look at Mark Allen's training, you don't see a guy just doing sub-MAF running all the time. There was a period initially, when he had to put in a longer base period (6 months), but after that, he would religiously do aprox. 12 weeks (after a few months rest) at the beginning of training, then start to include fartlek, etc. He would return to pure MAF training if he found his MAF tests going backwards (he tested throughout the year).
Jimmy writes: (Bold added by me) Jimmy, I think those things in bold are important for me, don't you? I feel I need to stick with pretty basic maffing until I find a way to improve on the MAF tests over a period of time, at least a couple of months of improvement, before I begin to think about going above MAF and doing anaerobic workouts. I have finally reached a point where I have let go of my high mileage - and I am fine with it. I know I can build it back up again - that's probably one of the easiest things for me to do; so it is OK not to do high mileage right now. High mileage now is not what I need - and you've taught me that. Thanks, Man
You might also consider running every other day. The in-between days can be complete rest (an approach I favor) for cross-training (which can be lots of fun).
Thanks, Jimmy - I am finally beginning to get the EASY! thing. I am still not sure if ellipticaling is helping me or holding me back. I am experimenting a little - perhaps I will drop the elliptical/crosstraining and substitute for complete OFF on those days. It will depend on what my MAFtests say and how I feel - if sore or fatigued I will take more time off. I ran only 3 days last week. It's max every second day that I run now. I am still unsure what to do with myself on the off days - there is so much I can do including lying down on my bed to take an afternoon nap or get up a little later in the morning.