Almost a year ago I stumbled upon an intriguing article by someone whose opinion I highly value, Dr. Mark Cuccazella. I had the pleasure of meeting him, without knowing who he was, at the Newton Retail Summit the previous year and what he had to say helped me make better sense of the pros of barefoot-esque running (and living). He is a family doctor that has turned around the health of an entire community in Shepherdstown, West Virginia by helping them get out and become active through running. He has even opened a "minimalist" ONLY running shoe store where none of the "traditional" models are carried. Every year he puts together a race called the Freedoms Run and I was perusing the page when I found an interesting topic: The Aerobic Engine.
For the first time, "base" period of running made sense. And I've coached many levels of athletes, but until then I never got it. Sure, run easy(er), run more mileage, get in "shape," and don't get burned out... that stuff really has very little, if anything to do with it. I'll let you check out the "Aerobic Engine" page rather than explain it here... but it follows up the topic with links for how to heart rate train and the Maffetone Method - and yes, it can be VERY frustrating at first to keep your heart rate under the suggested limit. The hardest mental barrier for anyone to start training this way is the mindset of "the harder you work, the more benefit you get." This training method has a way of monitoring your progress called the "MAF Test" - Maximum Aerobic Function Test.
Last year we followed the heart rate training for 3 solid months and mostly the rest of the year. Steph PR'd in the 5k and altitude 10k without running a single step at "race pace" before the events. She also was able to run more than 100 miles/wk without injury, where 60 miles would sideline her in previous years. I saw measures of progress in endurance more than speed. I consistently ran 100+ miles a week (156 mile max), finished my first 50 mile race, and was able to run a 16 mile pace run at 5:50/mi pace - surely a PR in the marathon was to follow had I not decided to injure myself trail building (stupid!).
So, Steph and I decided to start off this year's "base" period with the MAF test as we enter the next few months of training with the Maffetone Method. Here's how it works:
Basically, you "warmup" 15 minutes VERY easy (not at HR limit), then run 5 miles straight (some do 3 or 4 miles) as close to prescribed HR limit as you can and mark the times... this should be done on an easy to repeat course so the data isn't skewed in subsequent tests (minimize variables!). Next time compare both the pace and the difference between your first to last mile, because the pace will slow down throughout the 5 miles... then 15min "cool down."
As an example, Saturday we were on the indoor track and I ran:
Mile 1 - 7:39.9 @ 156
Mile 2 - 7:47.5 @ 156
Mile 3 - 7:54.7 @ 156
Mile 4 - 7:56.8 @ 156Mile 5 - 8:03.7 @ 156
Steph ran:
Mile 1 - 8:13.0 @ 156
Mile 2 - 8:17.1 @ 156
Mile 3 - 8:24.7 @ 155
Mile 4 - 8:21.6 @ 156
Mile 5 - 8:24.5 @ 156
We'll revisit the test next month see how it compares!
Quite a few BARA people have started trying doing it, anybody else in?
For the first time, "base" period of running made sense. And I've coached many levels of athletes, but until then I never got it. Sure, run easy(er), run more mileage, get in "shape," and don't get burned out... that stuff really has very little, if anything to do with it. I'll let you check out the "Aerobic Engine" page rather than explain it here... but it follows up the topic with links for how to heart rate train and the Maffetone Method - and yes, it can be VERY frustrating at first to keep your heart rate under the suggested limit. The hardest mental barrier for anyone to start training this way is the mindset of "the harder you work, the more benefit you get." This training method has a way of monitoring your progress called the "MAF Test" - Maximum Aerobic Function Test.
Last year we followed the heart rate training for 3 solid months and mostly the rest of the year. Steph PR'd in the 5k and altitude 10k without running a single step at "race pace" before the events. She also was able to run more than 100 miles/wk without injury, where 60 miles would sideline her in previous years. I saw measures of progress in endurance more than speed. I consistently ran 100+ miles a week (156 mile max), finished my first 50 mile race, and was able to run a 16 mile pace run at 5:50/mi pace - surely a PR in the marathon was to follow had I not decided to injure myself trail building (stupid!).
So, Steph and I decided to start off this year's "base" period with the MAF test as we enter the next few months of training with the Maffetone Method. Here's how it works:
Basically, you "warmup" 15 minutes VERY easy (not at HR limit), then run 5 miles straight (some do 3 or 4 miles) as close to prescribed HR limit as you can and mark the times... this should be done on an easy to repeat course so the data isn't skewed in subsequent tests (minimize variables!). Next time compare both the pace and the difference between your first to last mile, because the pace will slow down throughout the 5 miles... then 15min "cool down."
As an example, Saturday we were on the indoor track and I ran:
Mile 1 - 7:39.9 @ 156
Mile 2 - 7:47.5 @ 156
Mile 3 - 7:54.7 @ 156
Mile 4 - 7:56.8 @ 156Mile 5 - 8:03.7 @ 156
[Click on the image for a larger view or see it here on Garmin Connect]
Steph ran:
Mile 1 - 8:13.0 @ 156
Mile 2 - 8:17.1 @ 156
Mile 3 - 8:24.7 @ 155
Mile 4 - 8:21.6 @ 156
Mile 5 - 8:24.5 @ 156
[Click the image for a larger detailed view or see it here on Garmin Connect]
We'll revisit the test next month see how it compares!
Quite a few BARA people have started trying doing it, anybody else in?
Hi Ben! How does nutrition figure into the Maffetone Method? If you're trying to teach your body to use it's own fuel, is it still OK to eat a Gu when you feel like you're running low?
ReplyDeleteGood question! Even in the Maffetone zone of exercize you will be burning glucose ("carbs"). Usually you'll find the ratio somwhere between 50-60% fat, 40-50% carbs... as opposed to typical running which will be ore like 20/80 (fat/carb). Because of this, you still have glycogen stores that will deplete.
ReplyDeleteI would, however, expect you could go at least twice as long between gels... especially as you become more efficient in the fat burning. As an example, I find I can be just fine without anything (gels) for at least 2 hours, probably closer to 3 hours!
You might find more info here: http://www.freedomsrun.org/Training/TrainingFuel.aspx
Thanks!